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Gym x Studio Sweat

Why Circuit Training Is The Workout You Need To Try

Do you struggle to fit fitness into your busy schedule? With work, kids, social obligations, and too many episodes to watch on Netflix, it can feel like there’s simply not enough time in the day to prioritize exercise.
But what if we told you that you could get a full-body, calorie-crushing, circuit training workout in before you even have your first cup of coffee? Okay, maybe after you have your morning dose of caffeine.

What is circuit training?

The fitness world is full of workouts, methods, and techniques that claim to get you in shape fast. While some [linkbuilder id=”6573″ text=”fitness trends”] make a short appearance in the gym and then fade away, others seem to withstand the test of time. Circuit training is one of the methods that has survived the many fitness fads over the years.
Simply put, circuit training involves doing a series of exercises, one after the other, with no rest in between each exercise. At the end of the entire series of exercises, you typically rest for a set period of 30 to 60 seconds and repeat the complete circuit two or three more times.
The exercises focus on strength rather than cardio and include moves such as push-ups, squats, chest presses, lunges, and burpees. Since you’re moving through the exercises quickly, your heart rate does get a boost. So, depending on the intensity level of your training, you could end up with a strength and cardio workout all in one session.
Circuit training is often confused with high-intensity interval training, or HIIT. While both can provide you with a fantastic workout, they are not the same thing.
“Circuit work is a constant rotation of many exercises traditionally centered around resistance-based movements, and HIIT is the practice of differing your intensity levels with multiple exercises over a shorter amount of time, done repeatedly,” explains Josh Cox, certified personal trainer at Anytime Fitness.
Although the primary focus of circuit training is strength, you also get the added bonus of a cardio workout. HIIT, on the other hand, is only endurance and heart-rate driven. Circuit training has a built-in rest period at the end of the circuit (before you repeat it), which gives you time to recover. HIIT, on the other hand, does not have a rest period built in, meaning rest has to wait until you are done with the workout.

Benefits of Circuit Training

If you’re looking for a workout that packs the greatest punch in the least amount of time, circuit training may be right for you. “Circuit training allows you to work multiple muscle groups in one session,” explains Ackeem Emmons, a certified personal trainer who works with fitness app Aaptiv.
While anyone can benefit from this method of exercise, it seems to be the most popular with people who are looking for a total-body workout that can strengthen and tone most of the major muscle groups in under 40 minutes.
It also keeps your heart rate elevated, uses most of your body’s energy systems in one workout, torches calories, and, as Emmons points out, it’s optimal if you have limited time to devote to a workout.
Circuit training also offers variety since there is an endless combination of exercises to choose from, helping you avoid the dreaded plateau. If you start feeling bored with your workout, simply swap out a few of the exercises and you’ll be back in business. Consider changing your workouts every three to four weeks.

Circuit Training Tips for Beginners

Before you lace up your shoes and get your favorite playlist going, there are a few circuit training tips you should consider.
Don’t be afraid to start (and stick with) the basics. Cox says it’s smart to start and stick with basic or foundational movements when doing a circuit. Forget about the fitness “flavor of the month” that everyone seems to be trying, and focus on getting proficient at the basic moves you can swap in and out of a circuit.
Prioritize appropriate recovery time. “Don’t rest too long where you’re not keeping your heart rate up, but also don’t make rest times too short or else your workout may suffer,” says Emmons. It may take a bit of trial and error to figure out what rest period works best for you.
If it hurts, don’t do it. You may run into certain movements you cannot do, and that’s okay. “Explore what, where, and why something hurts, and then train confidently,” says Emmons. Remember, there are tons of exercises to choose from.
Opt for quality over quantity. Emmons says we obsess about How many? way too often when it comes to working out. In reality, 10 quality reps with proper form are better than 20 bad ones.
Be properly fueled. “A car can’t run without gas, and you cannot perform without food. Make sure you are hydrated and nourished before training,” suggests Emmons.

Ready to try a circuit training workout?

Now that you have a better understanding of what circuit training is and how it can benefit your body, it’s time to give one of these workouts a try.
One of the reasons circuit training is so popular is the fact that you can work out at home or the gym.
If you’re a “hop out of bed and head downstairs” type of exerciser, you might want to try this at-home circuit training workout.

At-Home Circuit Training Workout

You can build a circuit from several different bodyweight exercises. The key to being efficient and keeping your heart rate up is to quickly move from one exercise to the next with very little rest. If you are doing more than one round of the exercises, make sure to take a 30- to 60-second break at the end of each round before repeating. Generally speaking, a circuit is done two to three times.
If you prefer to work out in the gym, you can use this same circuit with the strength training machines. For example, consider swapping out the dumbbell squats for reps on a leg press machine. Instead of push-ups, hop on a chest press machine. You can also incorporate the lat pulldown, cable row, bicep dumbbell curl, and dumbbell shoulder press.
Warm up for three to five minutes with low-intensity aerobic activity such as walking around your house or neighborhood prior to starting the routine.
[sol title=”Bodyweight Squats” subheader=”20 Reps”]
If you are new to squats, start by sitting in a chair. Now stand up and hold that position. Your feet should be a little wider than shoulder-width apart. Straighten your arms out in front of your body and lower yourself back down to the chair. If you want to use the seat as a “stop point,” gently touch your glutes to the seat, pause, and stand back up again. Otherwise, stand away from the chair and squat down until your thighs are parallel to the floor. Add dumbbells for a bit more resistance.
[sol title=”Push-Ups” subheader=”10 Reps”]
Lie facedown on the floor. Push yourself up into a push-up position with your hands about two to three inches wider than shoulder-width apart. Fully extend your elbows and lower your body down to the starting position.
[sol title=”Plank” subheader=”30 Seconds”]
Get into a push-up position. Now bend your elbows and rest your forearms on the floor. This is your starting position. Your feet should be flexed with your toes on the floor. Your body should be a few inches off the floor in a straight line. Make sure to contract your abdominals and lower back muscles while holding the exercise.
[sol title=”Wall-Sit” subheader=”30 Seconds”]
Stand with your back pressed against a wall. Slide down into a squat by moving your feet forward until your knees are at a 90-degree angle. For added resistance, hold a dumbbell in each hand.
[sol title=”Mountain Climbers” subheader=”30 Seconds”]
Get into a plank position. Your hands should be shoulder-width apart, back flat, abs engaged. Pull your right knee into your chest as far as you can. Now switch and bring the other knee in. Alternate running the knees in as fast as you can while keeping your hips down to prevent your glutes from rising up in the air. The goal is to maintain your plank while running your knees in and out.
[sol title=”Squats With Side Leg Lift” subheader=”15 Per Leg”]
Stand in a regular squat position with your hands out in front of you for balance. Squat down until your thighs are parallel to the floor. You can also go slightly lower than parallel if you want to make the move more advanced. Pause at the bottom of the squat. As you stand up, lift the right leg out to the side for a count of two. Lower your right leg as you bend both legs back into a squat and repeat, lifting the opposite leg.
[sol title=”Burpees” subheader=”30 Seconds”]
Stand with your feet shoulder-width apart. Bend your knees and squat down while bringing your hands to the ground. Jump your feet back into a plank position, keeping your core strong. Do a push-up, jump your feet forward to meet your hands, then jump up and off the ground. Repeat.
[sol title=”Superman” subheader=”10 Reps”]
Lie down on your stomach with your arms stretched out in front of you and your legs extended. The key to this exercise is to squeeze your core and glutes to lift your arms and legs off the floor at the same time. When in this position, hold for five counts, and then lower back down to the floor. For beginners, you can hold at the top for three to five counts until you have more strength in your core and lower back.  
[sol title=”Bicycle Crunches” subheader=”20 to 30 Reps”]
Lie flat on the floor with your lower back pressed into the ground. Put your hands behind your head gently (do not pull on your neck), bring your knees toward your chest, and lift your shoulder blades off the ground. Straighten your right leg while turning your upper body to the left, bringing your right elbow toward the left knee. Switch sides and repeat.

Special Considerations for Circuit Training

As with any exercise program, there are certain people who need to take extra precautions when it comes to participating in circuit training workouts.
Emmons says if you have a history of injuries or heart complications, you should get professional medical clearance before jumping into any high-intensity program. Cox notes that if you’re recovering from a specific injury that requires concentrated rehab work, circuit training is not an adequate replacement for the approach your healthcare provider has prescribed.
If you’re pregnant, follow the exercise guidelines set forth by the American College of Obstetricians and Gynecologists (ACOG) or ask your doctor if you’re clear to exercise. For the most part, working out while pregnant is safe as long as you’re experiencing a healthy pregnancy.
The intensity of your exercise is typically what changes during pregnancy, and it’s generally recommended that you participate in moderate-intensity or low-intensity exercise while pregnant. The good news is that circuit training workouts can be modified to accommodate lower levels of intensity while remaining engaging.
If you are cleared to pursue low-intensity circuit training during pregnancy, pay special attention to the exercises you choose and how high your heart rate goes (keeping it below 140). When exercising, use the rate of perceived exertion on the Borg Ratings of Perceived Exertion. The ACOG says moderate-intense exercise should involve perceived exertion around 13 or 14 (somewhat hard) on the 6 to 20 Borg scale.
If you want to stick to the lower end—and especially if you’re not as experienced with exercise—follow a more gradual progression, aiming for 9 to 12 on the scale. You can also use the “talk test” to monitor exercise exertion during pregnancy. If you can carry on a conversation while exercising, the ACOG says you’re likely not overexerting yourself.
Avoid exercises where you lie on your stomach (like Superman!) or your back for long periods of time, and steer clear of movements with a lot of jumping or jarring (like burpees). When in doubt, ask your doctor or prenatal exercise specialist for the best moves to do while pregnant.

Categories
Nosh Nutrition x Advice

Is Grilling Bad For Your Health? Here’s What A Registered Dietitian And Oncology Specialist Wants You To Know

Nothing marks the start of summer quite like the scent of barbecue wafting through your neighborhood. That savory, smoky aroma of grilled meats and vegetables is enough to make your mouth water and hanging out around a backyard grill is pure summer bliss. But if you stop and think about barbecuing—the smoke, the high temperatures, the gas or charcoal—you might start to wonder Is grilling bad for your health?
The health effects of grilled food are complicated. Obviously, a diet rich in cheeseburgers probably isn’t doing you many favors. But grilling (as a cooking method) comes with an array of potential health concerns you might want to be aware of before your next cookout. Here’s what you need to know about this beloved summer activity, as well as some tips on how to make grilling just a little bit healthier (without compromising flavor!).

First things first, we should address the question on so many people’s minds: Does grilling cause cancer?

There’s no other flavor quite like grilled meats. The act of tossing a hamburger or sausage on the grill and letting the open flame work its magic is what gives grilled food that unmistakable smoky–savory taste—but the chemical reaction that occurs during the process actually results in some gnarly toxins.
“My clients always ask me if grilling is bad for your health,” says Chelsey Schneider, a registered dietitian and certified specialist in oncology in New York City. “My answer is that it really depends on how you’re grilling, but we know that cooking at a high temperature causes harmful chemical compounds to form.”
[pullquote align=”center”]One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.[/pullquote]
When muscle meat, like a juicy steak or pork chop, gets fired on the grill, chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) form in the food. HCAs form when amino acids and other substances in meat react with heat. PAHs, on the other hand, are found in the smoke from fat dripping into flames, which then adheres to the meat. Both of these types of chemicals can actually damage your DNA according to the National Cancer Institute. Yikes!
Worse yet, consuming the harmful chemicals found in grilled meat might actually increase your cancer risk. Researchers found that when rodents were fed a diet high in HCAs, they developed cancer in their colons, breasts, prostates, and other organs. Monkeys also developed cancer cells in their livers after consuming the chemicals. According to the National Cancer Institute, PAHs caused similar health effects in studies involving rodents, as well, including leukemia and gastrointestinal tumors.
While the levels of PAHs and HCAs the test animals were exposed to were thousands of times higher than what a person would consume on a typical diet, other research shows that it still might be worth limiting our exposure. One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.
“At the end of the day, there’s no study that has determined a safe level of these chemicals, or how much grilled meat is okay to eat,” says Schneider.

How you grill matters.

Grill masters’ favorite debate—charcoal vs. gas—will never have a clear winner from a culinary perspective. But when you ask health experts, the answer is clear: Gas grilling wither either propane or natural gas is healthier than charcoal for your body and the environment.
“It’s better to grill on a gas grill because it’s easier to control the temperature,” says Schneider. “Anything less than 300 degrees would be on the safer end.”
[pullquote align=”center”]When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction.[/pullquote]
The smoke factor also comes into play when choosing between charcoal and propane grills. Charcoal tends to cause a smokier grilling experience than gas, potentially increasing the likelihood of the formation of harmful PAHs.
Mother Earth also prefers gas grills over charcoal. Cooking over charcoal releases pollutants (called volatile organic compounds) and dangerous particulates that lower air quality and pose cancer concerns and other health risks. Charcoal grills also emit almost double the carbon dioxide levels of gas grills.
Suffice to say, when it comes to your health and the environment, gas trumps charcoal grills every time.

Healthy Grilling Tips to Get You Through Summer

Sure, there are health risks to grilling. But since that won’t keep most of us away from the open flame, we asked Schneider to share some dietitian-approved healthy grilling tips. Here’s what she recommends:

Choose lean meats.

When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction. “You can also prep the meat for the grill by cutting away some of the fat, as that will reduce the amount of char and shorten grill time,” she says.

Grill lots of veggies.

“PAHs and HCAs aren’t found in vegetables. It’s really the amino acids and juices from protein that create carcinogenic compounds,” says Schneider. A vegetarian cookout might just be the healthiest way to grill!

Watch the heat.

“Using a low to medium heat setting would be better for your health,” she says. Pay attention to the thermometer on your grill, and try to keep it below 300 degrees.

Harness the magic of marinades.

Scientists have found that grilled beef steaks marinated in spices, oil, water, and vinegar contained significantly fewer HCAs than non-marinated meats. “There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs,” says Schneider. “Why not marinate your meat with rosemary and other herbs? That can make it taste good, too.”

Pre-cook your meat on the stove or in the oven.

“Just use the grill to sear it,” says Schneider. That’ll give you that savory grilled flavor in a safer way.

Turn your meat often.

“Continuously turning your meat on the grill makes it less likely to get charred, and the charred part tends to have more of the carcinogenic molecules. I recommend cutting that charred part away, as well,” she says.

Scrub down your grill frequently.

“Leftover bits of food on the grill can contribute to charring. Clean it every time after you grill. That will help limit the soot and grease that builds up,” says Schneider.

And, of course, practice safe food handling.

The United States Department of Agriculture recommends separating raw and cooked food, cooking meats to minimum temperatures, and storing food safely. Don’t forget to wash your hands after touching raw meat!

Bottom Line: Is grilling bad for your health?

It depends. While there are concerns that foods cooked over high temperatures (and with smoke) increase your risk of cancer, grilling a few times over the summer probably won’t do much harm. Also, given that it generally doesn’t involve much, if any, oil, grilling might offer some nutritional advantages over other cooking methods, says Schneider.
[pullquote align=”center”]“There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs. Why not marinate your meat with rosemary and other herbs?”
—Chelsey Schneider, RD[/pullquote]
“If you’re grilling and doing it right, that’s definitely healthier than frying,” she says. “When you’re frying, the food absorbs a lot of oil, and fried foods tend to be coated in flour, so they have a high fat and carb content.”
Being conscious of what you throw on the grill and how you’re grilling it can go a long way toward healthier cookouts. So go ahead, RSVP yes to the next neighborhood barbecue. Treat yourself to a burger or sausage once in awhile, load up on veggies (nothing beats grilled summer corn), and enjoy. As with most things in life, moderation is key to staying balanced and healthy.

Categories
More Than Mom Motherhood

How To Find A Babysitter Your Kids Will Love (And You Will Too)

If there’s one thing just about every parent on the playground will agree on, it’s this: If you can find a babysitter who you trust and your kids love, you hold on to that sitter’s number harder than your kid holds on to his favorite stuffie when you say it’s time for the toy to take bath.
No matter how easygoing you are, it can be tough to find a good babysitter who makes you feel like you can actually relax when you’re out of the house. And you’re not alone in this struggle: A recent American Red Cross survey determined at least 55 percent of parents have had to stay home from an event because they couldn’t find a sitter when they needed one, and 30 percent said they’ve rejected a potential babysitter because of safety concerns.
But you don’t have to give up on chasing down that rare unicorn non-parents call “date night” or ever holding down a job just because you can’t find someone you can trust to spend time with your kids. The right sitter is out there! Here’s how to find one.

How to Find a Babysitter: Where to Start

Before you can start scheduling sitter interviews (yup, they’re a thing), you need to figure out what you’re looking for!
Some questions to ask yourself:

How often will I need a babysitter?

A neighborhood teen may be able to pop over one night a month so you can sneak out for dinner with your partner. But if you need someone who can pick your kids up from school, help them with their homework, and get dinner started before you get home from work, you may want to look for a college student or someone who is retired and looking for something to do in the afternoons.

What do my kids need?

If you’ve got a small infant, you’ll likely want to steer clear of young teens and find a babysitter with experience caring for small children, such as a childhood development student at the local college or another parent who happens to stay at home. If your child is in elementary school and already able to make a PB&J sandwich and wipe their own heinie, a local teen may be the perfect person to hang out with them for a few hours on a Saturday afternoon.

What will I need a babysitter to do?

If you’ll need a sitter who can drive your kids home from school, you can automatically cross that 14-year-old across the street off your list!
[pullquote align=”center”]Figuring out the what is a big first step in helping you find the who in your babysitting search.[/pullquote] 
If you’re hoping that your sitter will be up for teaching your child a skill such as swimming, you might decide to hit the local pool to see if the lifeguards are looking for extra work.
Figuring out the what is a big first step in helping you find the who in your babysitting search.

Where to Find a Babysitter

The Banks family had it made when Mary Poppins flew into town just when they needed a nanny. Unfortunately babysitters with magical umbrellas are in short supply these days, so you’ll have to stick to these tricks to find a babysitter.

Use a babysitting agency.

Whether it’s an online service such as SitterCity or Care.com or a more traditional agency that exists in a brick-and-mortar location, babysitter agencies are like matchmakers for parents. They recruit qualified babysitters and match them with parents who need their services.
They can be a quick way to find someone you love, but you should still do your own due diligence, says Florence Ann Romano, a former nanny and founder of The Windy City Nanny.
“Make sure you are doing your own research on whomever they are matching you with; in other words, stalk them on social media!” Romano says. “See what they have on their Facebook, Instagram, Twitter, etc.”
You can also have a professional background check run on your potential sitter or ask the agency to provide details of how deep their checks went.
“Don’t rely just on the agency to do a background check that is surface level,” Romano advises. “Some of these agencies don’t dive deep enough, and I have seen it happen before that they won’t catch, for instance, a DUI on someone’s record but will clear them for service!”

Ask your friends about their babysitters.

They may be willing to share the numbers of trusted sitters who they’ve already vetted, or they may offer up names of their own kids (who you like and trust) who’ve taken babysitter certification courses.
If none of your friends have sitter names to offer up, they may be willing to do the job themselves. A local parent in your area might be able to use a little extra cash, making her the perfect choice. Or you could offer to set up a sitter swap situation: One parent or set of parents watches all the kids one night, and you return the favor a few days later so they can get their own night out. The kids get playdates and the parents get real dates—everyone wins!

Try a babysitting app.

Sites like Care.com and SitterCity have apps, and they’ve got the more traditional agency model behind them, but they’re not the only game in town these days.
Sitting Around, for example, can hook you up with other parents in your community who are interested in creating a babysitting co-op. Although there’s a fee for membership, the babysitting itself is free.
Sitter and Bubble let you view the sitters of other friends (so long as they also use the app), so you can find sitters that your friends like without having to actually…well…talk to your friends.
TaskRabbit, on the other hand, was designed as an app to connect folks with people who need help on a variety of errands, not just babysitting. That said, babysitting makes the list, and you may find your perfect sitter with a few swipes.  
Kango, meanwhile, offers not just babysitting but ridesharing too, so you can find someone who will do that daycare or preschool drop-off.

Hit your local college campus.

Whether you go the old-fashioned flier route or call the childhood development department to see if they can suggest any students looking for jobs, a college in your area may be prime pickings for babysitters.

Ask coaches and teachers.

Your daughter’s karate sensei, your son’s hip hop teacher, their soccer coach—they all work with kids, and they’ve likely got a few good names up their sleeves. Whether it’s current or former students or maybe even someone on their staff, you get the added bonus of knowing that someone you already trust with your child has vouched for your potential babysitter.

What to Look for in a Babysitter

Once you’ve gotten a few names, it’s time for a job interview. Hey, you’re going to pay this person to babysit your kids, so why shouldn’t they have to undergo an interview process?
Romano suggests at least two in-person meetings, one that involves just you and the babysitter, then (if they pass muster) another with your kids involved.
“The first time, meet them for coffee outside your home and get to know them,” Romano suggests. “Then, if you like them, bring them into the home to meet your kids; do a trial morning/afternoon. Observe him or her with your kids.”
Sara Schaer, co-founder and CEO of Kango, suggests asking your potential sitter a round of questions, including:

  • Do they have experience and affinity for a particular age group? If you have an infant or a toddler, make sure you specifically ask if they have experience with that age group, Schaer advises.  
  • What is their motivation for babysitting? Some babysitters are just in it for the cash, but you’ll want to find someone who genuinely likes spending time with kids.
  • What is their safety training? Ask if your sitter is CPR certified and if they’ve taken any other babysitting courses, such as those offered by the American Red Cross.
  • How would they handle an emergency? Schaer recommends that you provide an example of an emergency that might crop up and ask them to provide a solution on the fly.
  • Do they have a clean criminal record, and are they willing to be background checked (including fingerprinting)? “Candidates who have an issue on their record will often remove themselves from consideration if they know this is a potential requirement,” Schaer says.
  • Do they drive, and if so do they have a clean driving record? This may not apply to all sitters, such as a young teen, but it’s a must if you’re hoping to find a babysitter who will drive your kids around town.
  • Do you have any references? It’s not enough to just ask for references; you need to follow up! Checking references is a must, Schaer says.

What to Pay a Babysitter

Once you’ve lined up the perfect sitter, let’s face it, you’re going to have to figure out how much to pay the babysitter who’s spending time with your kids.
You certainly want to pay them enough to make the job worthwhile (and keep them coming back), but how do you know if you’re underpaying or overpaying?
According to the American Red Cross survey, about half (51 percent) of Americans rely on unpaid babysitters, and nearly a quarter (24 percent) pay between $6 and $10 an hour for someone to watch their children. Ten percent pay between $11 and $15 an hour, while 4 percent pay between $16 and $20 an hour.

Babysitting Pay Rates Around the Country

When HealthyWay asked parents across the country to share just how much they’re laying out every time a babysitter shows up on their doorstep, the numbers were just as varied…but so were family situations. Some folks pay teenagers significantly less than they do adults, while others paid teens more than they would the grandmotherly lady down the street.
Stamford, Connecticut: $20 per hour to watch a 3½-year-old, including school pickups.
Atlanta, Georgia: $12 to $14 per hour to watch four kids ages 3 to 7.
Cleveland, Ohio: $10 an hour to watch a 9-year-old.
Chicago, Illinois: $15 an hour for an older lady to watch two kids, ages 2½ and 6 months. $12 an hour for a teenager to watch the same kids.
North Charleston, South Carolina: $10 per hour to watch one 4-year-old.
Western Washington State: $10 to $15 an hour for a preschool teacher who babysits on the side.
Los Angeles, California: $22 an hour for an experienced nanny to watch one kid regardless of age.
Still struggling to come up with a good rate? Care.com offers a babysitting rate guide based on zip code and experience of the sitter.

How to Help Your Babysitter

Of course, you want to find a babysitter who can help you with your kids, but if you want to really make sure your kids have a good experience, it’s on you to help your sitter.
Part of that is how you greet your sitter when they walk in the door, says Rachel Charlupski, founder of The Babysitting Company.
“Parents should also not expect their children to warm up to the sitter if the parent is cold and not friendly with the sitter,” she says. “We always recommend parents being very animated and welcoming to the sitter.”
Sitters also need to be prepped, Charlupski says. You can’t expect them to come into your house and know the rules of your home or read your mind about your expectations.
Schaer suggests being up front with your babysitter about what you expect out of them, and be aware of what’s not considered “normal” duties for a sitter.
[pullquote align=”center”]“Predictability and familiarity are reassuring to kids … so parents should make every effort to ensure that.”
—Sara Schaer[/pullquote]
“Quality, engaging, and age-appropriate childcare; safety; courtesy; compliance with parent instructions and household rules; good judgment; and honest, proactive, and professional communication with parents can all be expected,” Schaer says.
But any of the following are not considered typical “job expectations” of a babysitter, and you’ll need to make a deal with your sitter if you want them done as well:

  • Stand-alone extensive housecleaning beyond tidying up and cleaning any areas used during the sitter job
  • Caring for a different number of children than originally stated or an unreasonably large group of unattended kids
  • Babysitting for a completely different duration than requested (e.g., several hours past the initially stated end time)
  • Excessive medical responsibility (parents/guardians need to authorize medical treatment)
  • Tutoring or academic work if not explicitly included and agreed on first
  • Pet care if not explicitly mentioned and agreed on in advance

Before leaving your children alone with a sitter, you’ll also need to write out a complete list of information that they might need during their time with your kids, including:

  • Guidelines and limits for outings, screen time, and homework
  • Meal information
  • Bedtime rules
  • Allergy information and/or other medical conditions
  • Behavioral triggers or routines
  • Likes and dislikes
  • Contact numbers for parents, as well as pediatrician and other emergency numbers

“Predictability and familiarity are reassuring to kids (in addition to quality care and safety), so parents should make every effort to ensure that,” Schaer notes.
Romano offers up this final piece of advice: “Don’t compete with the sitter. Remember that they are another person to love and guide your child. It’s another person to shape them and inspire them. Choose wisely! If you do, it will be a beautiful thing.”

Categories
Fitness Advice x Motivation Sweat

So You Want To Become A Personal Trainer, Here’s How

Are you passionate about all things related to fitness and nutrition? If the idea of motivating and inspiring others to exercise sounds like a dream job, you might be wondering how to become a personal trainer.
If you want to turn your passion into a career by becoming a personal trainer but you’re not sure where to begin, don’t worry, we’ve got you covered.
Knowing what it takes to make your dream a reality is the first step in your journey. And one of the best ways to learn about a career in personal training is to ask the experts for tips.

What is a certified personal trainer?

If you belong to a gym, there’s a good chance you’ve seen a personal trainer working with a member. While the job may seem straightforward, there are specific steps you need to take if you’re considering a career in personal training.
Each certifying agency has its own definition of what a certified personal trainer is, but generally, someone in this role will design safe and effective exercise programs for clients based on their personal health and fitness goals.
A certified personal trainer also provides instruction on how to exercise, feedback on progress, and support during the entire process.
Knowing what a personal trainer does is only half of the equation. It’s also helpful to ask yourself why you might want to become a certified personal trainer. And that’s where the experts come in. What better way to get a feel for the why than to ask a few seasoned personal trainers?
“I will never get over the feeling you get when you positively impact a client’s life.” That’s how ACSM-certified personal trainer Jessica Hagestedt describes what it’s like to be a personal trainer.
Hagestedt says she can’t imagine her life without fitness and movement and wants to help share her passion with others. She also enjoys educating her clients about the human body and the role exercise and nutrition play in how a person feels, ages, and looks—all things, Hagestedt says, that light her fire.
For NSCA–CSCS certified personal trainer and strength and conditioning specialist Melody Schoenfeld, it’s about making a difference. “I love working with people, and all I’ve ever wanted to do was make a difference in someone’s life; I feel like I do that every day in my job.”
“I love helping women,” is what AFAA-certified personal trainer Pam Sherman says when describing how she feels about her job. “As a mom myself, I was able to help other moms fit working out into their day, make better choices eating, and learn the value of their health,” she adds.

What does it take to become a certified personal trainer?

Becoming a certified personal trainer is not easy. If you decide to pursue your certification through a credible organization, get ready to put some time and energy into studying.
Most certifying bodies offer online study courses and prep packages, and some even have live events to help prepare you for the exam. Outside of what the organizations offer, you may be able to take a comprehensive in-person course to help you prep.
Hagestedt took a year-long course at a local college that gave her hands-on and in-depth education specific to the American College of Sports Medicine (ACSM) personal training exam.
Believe it or not, some gyms and facilities employ personal trainers who don’t have a certification. Likewise, some private contractors advertise themselves as personal trainers but lack a credible certification.
Although this is legal, it’s not recommended. Without a certification, you’re less employable and at a greater risk of being sued if someone gets hurt. That’s because no certification equals no insurance, which is never a good idea.
While the internet is full of sites advertising personal training certifications, look for certifications that carry National Commission for Certifying Agencies (NCCA) accreditation. This is considered the gold standard of accreditation in programs that certify health and fitness experts.
Some of the best-known personal training certifications that carry this accreditation include the National Strength and Conditioning Association (NSCA), American Council on Exercise (ACE), Athletics and Fitness Association of America (AFAA), American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM), and National Federation of Professional Trainers (NFPT).

What are the general requirements for personal training certification?

If personal training sounds like the career for you, the next step is to get certified. But before you sign up, there are some general requirements you need to be aware of.

  • You need to be CPR/first aid certified.
  • You need to have a high school diploma for credible certifications.
  • You need to be willing to enroll in continuing education hours to keep the certification current.

What are the costs associated with getting certified in personal training?

Before you get business cards made, you might want to check out the cost of getting certified through an accredited organization. Two of the more popular certifying agencies you can start with are ACE and NSCA.
The ACE personal training exam will cost you $399; study packages average around $550 (including the exam fee).
If you’re a member of NSCA, expect to pay $300 for the certified personal trainer exam. Non-members will pay $435. Like ACE, NSCA offers study packages that range in cost from $230 to a little over $500, but they do not include the exam fee.

What are the personal training certification exams like?

Once you decide on a test date and purchase your study materials, the only missing piece is figuring out what you need to know before you take the exam. All of the organizations accredited by the NCCA offer various study packages and guides to help you prepare. Most give a detailed outline of the different levels of preparation so you can choose the one that makes the most sense for your schedule and personal training career goals.
For example, if you have a college degree in exercise science, you may not need the comprehensive package. But if you lack formal education in anatomy, physiology, or health-related fields, you may want to opt for the more in-depth study materials.
The amount of time you dedicate to studying also depends on the knowledge you start with. According to ACE, the average candidate invests 80 to 100 hours of study time over a three- to four-month period.
Since most certifying bodies now offer exams online, there are typically several dates to choose from. The exam itself usually lasts anywhere from two to three hours. For example, the exam for the NSCA’s Certified Personal Trainer (NSCA-CPT) certification has 140 scored questions and 25 to 35 views and/or image items that assess competencies across multiple domains.
It covers areas such as client consultation and assessment, program planning, exercise techniques, and safety, emergency, and legal issues. The length of the NSCA-CPT test is three hours.

What do you need to know about starting out in the personal training business?

Doing the research and deciding on the exam that fits your needs is the easy part. Figuring out what you need to know about the personal training business before you send off your résumés is another story.
First and foremost, getting a certification does not guarantee you employment. A lot of trainers are under the impression that a passing score on the exam is their ticket to a job. This can be a real letdown for someone who is ready to light the fitness world on fire.
Taking some time to figure out the areas of personal training you’re most interested in and passionate about can help in the job search process. In addition to working at private and commercial gyms, you might consider a corporate fitness program, hospital rehab center, senior center, cruise ship, spa or resort, personal training studio, or going into business for yourself. The possibilities are endless.
But with the possibilities comes competition. That’s why Hagested says to remember that you may not start at your ideal job, but you should always be willing to work to get where you want to be.
And while you’re working your way up, be aware that the pay can be unpredictable. The hourly rate can range from minimum wage to $60 plus an hour, with a median pay of $18.85 per hour.
If you have any other areas of interest, such as yoga, indoor cycling, or CrossFit, you may want to consider earning certifications in those as well. To be employable, you need to show the employer that you’re the best person for the job.
Finally, Sherman suggests talking to a few different personal trainers to see if this is really a good fit for you. Interview trainers who work at gyms, hospitals, or even senior centers.
Ask them to give you the pros and cons of the business. These conversations will give you a real-world view of what it’s really like to work as a personal trainer. Because guess what? It’s not all glitz and glamour.
In fact, expect to put in a ton of hours and long days when you start. High energy and a positive attitude are a must. “Long days and clients can be draining, so if you’re someone who has a hard time [with] these two things, personal training may not be the right fit for you,” Hagestedt cautions.
That said, the satisfaction that comes from watching a client improve their health is priceless. If you’re ready to become a certified personal trainer, visit one of the accredited certification organizations provided above.

Categories
In the Kitchen Nosh

5 Delicious Green Smoothie Recipes (And How To Pick The Right Ingredients For Optimal Nutrition)

As someone who lives an active lifestyle and has an obsession with all things nutrition, making green smoothie recipes at home was a total game changer. No time to make a salad? Green smoothies to the rescue! Need a healthy meal-on-the-go that won’t break the bank? Green smoothies can be made in under five minutes and poured into a portable water bottle for a nutritious breakfast or post-workout meal. All you need to get started is a blender, a green smoothie recipe, the greens themselves, and a few other healthy additions.

It’s easy being green—when you’re making smoothies, that is!

Everyone knows eating your greens is a healthy choice, but preparing and eating salads and sautéed greens with every meal can be tiresome (and time-consuming). Many greens (and other fruits and veggies) have a strong flavor that some people don’t like, making it extra-difficult to get those recommended 10 servings of fruits and vegetables per day. Green smoothie recipes make it easy to incorporate dark leafy greens and other healthy ingredients into a portable meal. Registered dietitian Julie Kostyk of Pure Nutrition says:

Adding dark, leafy greens into your smoothies is a great way to incorporate a food that is rich in fiber and many other nutrients, including iron, into your diet. Many people struggle to get enough green vegetables into their daily intake, but this alternative helps to increase your likelihood of meeting your daily intake.

How to Buy and Store Fresh Greens for Smoothies

How do you know which greens to add to your smoothie recipe? Look for leafy veggies that don’t have an overly bitter flavor or tough texture (mustard, collard, and Chinese greens tend to fall into this category and have a much better taste when cooked). Baby greens such as spinach, kale, and Swiss chard are perfect for smoothies as they have a milder flavor and can be blended seamlessly into a smoothie.
All that said, even if you’ve bought the “right” greens for smoothies, you may have experienced them languishing—going yellow-leafed and slimy in the crisper (which usually results in them all being thrown out) before you’ve had a chance to enjoy your first green smoothie. If this is something that happens to you regularly, consider buying frozen greens instead. Not only do they have a much longer shelf life, frozen greens are picked and then flash-frozen, a process which preserves their nutrients so effectively that in some cases they contain even higher concentrations of nutrients than fresh options.
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If you’re purchasing fresh greens, look for crisp leaves that show no signs of spoilage or withering. Once you get home, remove the greens from their plastic bags and place them in a glass- or plastic-lidded container (or use a large resealable freezer bag). Line the container or freezer bag with a paper towel, which will help with excess moisture, and store with the lid on or the bag sealed shut. Wash them in cold water once you’re ready to use (not before, as this will speed up spoilage) and dry in a salad spinner or with a clean tea towel. Use your freshly washed greens immediately.

Hold back on the sugar.

Although green smoothies seem inherently healthy, it’s still important to pay attention to the ingredients being used, especially when it comes to sugar content. Kostyk says:

It is important to make sure you are not adding too much sugar, which could shift a green smoothie from a healthy choice to more of a dessert. I like to only use natural foods to sweeten smoothies, such as bananas or dates. I also try to limit the amount of fruit in my smoothies to no more than ½ cup, and if needed I will add a small date for additional sweetness.

Use fruit-flavored or dessert yogurt, fruit juice, agave, and honey in small amounts, opting for lower sugar ingredients whenever possible.

Choosing the Right Liquid Base for Green Smoothies

In order for green smoothies to have the most nutritional bang for their buck, it’s important to choose a liquid base that’s low in sugar and high in nutrients like protein, calcium, and vitamin D. Kostyk recommends keeping the following in mind when selecting a base for your smoothie:

I also try to encourage people to use milk as a base—either cow’s milk or soy milk—rather than juice, as milk adds a source of protein to your smoothie in addition to other nutrients, and juice will only add a lot of extra sugar and no protein. If people choose to use a dairy alternative other than soy milk, for example, almond, cashew, rice, et cetera, they should consider adding [another] a source of protein to their smoothie as these dairy alternatives do not contain a significant source of protein.

Greek Yogurt

A half cup of Greek yogurt provides around 10 grams of protein and gives green smoothies an extra-creamy texture. Stick to plain, low-fat versions whenever possible and add your own frozen fruit to the smoothie.

Pasteurized Egg Whites

Pasteurized egg whites have been treated to eliminate the threat of food-borne illnesses and are can be found packaged in cartons in the egg case. Very high in protein, pasteurized eggs whites give green smoothies a frothy texture.

Milk

One of Kostyk’s favorite liquid proteins to use in green smoothies, dairy milk also contains the added benefit of calcium and vitamin D. Combine non-dairy milks with any other protein option to maximize the amount of protein in your green smoothie.

Protein Powder

Adding protein to your green smoothie ensures you’ll stay fuller, longer (this is especially important if you’re using green smoothies as a [linkbuilder id=”6633″ text=”meal replacement”] option). But not all protein powders are made equal, so it’s important to choose high-quality proteins whenever possible.
Most protein powder is made from whey, a by-product of the cheese-making industry. However, vegan protein powders made from pea, hemp, and rice are also available. Add a scoop of protein powder to your green smoothie to help keep you satiated first thing in the morning or after a workout.

Spirulina Powder

Made from spirulina, a blue–green algae, this superfood contains an impressive 12 grams of protein per 3-tablespoon serving. What makes spirulina so special is that it’s a plant-based complete protein, which means that it has all 20 amino acids (including the 9 amino acids your body can’t produce on its own). Powdered spirulina is also a good source of iron, thiamin, riboflavin, and copper.

Nut Butters

Nut butters made from peanuts, almonds, or cashews, for example, are a fantastic way to add protein and healthy fats to your green smoothies. Worried about how much fat you’re adding? Powdered peanut butter is a great, lower fat option for green smoothies.
Now that you have some liquid base and add-in options in mind, here are some green smoothie recipes to get you started:

Julie Kostyk’s Chocolate Hemp Green Smoothie

This green smoothie is packed with protein thanks to the addition of pasteurized egg whites and powdered peanut butter. Don’t let the raw egg factor deter you from trying this tasty smoothie; the pasteurization process eliminates the threat of food-borne disease and the egg whites add an impressive 13 grams of protein per serving.

Yield: One 12-Ounce Serving

Ingredients:

  • ¾ cups dairy milk or soy milk
  • ½ cup pasteurized egg whites
  • 2 Tbsp. powdered peanut butter (we love Bell Plantation’s PB2)
  • 1 Tbsp. unsweetened cocoa powder
  • Half of a large date (for sweetness)
  • Half of a frozen banana
  • 1 Tbsp. hemp seeds
  • Handful of fresh or frozen greens (kale, spinach, Swiss chard, etc.)

Method:

  • Begin by adding half the milk and the pasteurized eggs to the blender.
  • Top with the powdered peanut butter, cocoa powder, date, banana, and hemp seeds.
  • Blend for 20 seconds to combine, then add the rest of the milk and pasteurized eggs and finish with the greens.
  • Blend the ingredients together until smooth—about 30 seconds. Drink immediately.

Super Strawberry Low-Sugar Green Smoothie

Perfect for summer sipping, this refreshing green smoothie gets its sweetness from raspberry herbal tea and frozen strawberries and blackberries. Strawberries and blackberries offer plenty of sweetness without any added sugar and are good sources of vitamin C (a single cup of strawberries has over 150 percent of the recommended daily intake) and dietary fiber.

Yield: Two 12-Ounce Servings

Ingredients:

  • 1⅓ cups unsweetened raspberry iced tea (brew your own using Celestial Seasoning’s Raspberry Zinger)
  • 1 cup frozen strawberries
  • ½ cup frozen blackberries
  • ½ tsp. grated ginger
  • 2 cups baby spinach
  • 1 cup ice (optional)

Method:

  • Add 1 cup of the unsweetened raspberry iced tea to the blender, then the frozen strawberries, blackberries, grated ginger, and spinach.
  • Blend briefly to combine the ingredients before adding the remaining ⅓ cup of unsweetened raspberry iced tea.
  • Blend the ingredients together until smooth—about 30 seconds.
  • To thicken up the smoothie, add the optional ice and blend once more.
  • Pour into glasses and serve immediately.

Tropical Mango Banana Green Smoothie

Frozen mango, banana, and coconut milk make this tropical-inspired green smoothie an extra-creamy addition to your lineup. The sweetness of the tropical fruit covers up any lingering green aftertaste from the spinach, which makes this an ideal green smoothie for the whole family to enjoy.
Make sure to use frozen bananas if possible as they’re responsible for the milkshake-like texture of the smoothie.

Yield: Four 10-Ounce Servings

Ingredients:

  • 1 cup milk (dairy or otherwise)
  • ½ cup coconut milk
  • 1 cup vanilla Greek yogurt
  • 1 cup frozen bananas chunks (about two large bananas)
  • 1 cup frozen mango chunks
  • 1 dried date
  • Juice from half a lime
  • 2 cups baby spinach
  • ½ cup orange juice

Method:

  • Add the milk, coconut milk, and vanilla to the bottom of the blender.
  • Layer the frozen banana, mango, dried date, lime juice, and baby spinach on top.
  • Blend the ingredients together for 30 seconds, adding the orange juice in a slow stream until the smoothie achieves a smooth, creamy texture.
  • Pour into glasses and serve immediately.

Chocolate Blueberry Matcha Green Smoothie

This green smoothie recipe uses matcha, an emerald-colored powder made of dried and ground green tea leaves. While many people love matcha’s slightly funky, bitter flavor, it can prove to be too strong for some palates. In this green smoothie recipe, matcha is combined with naturally sweet blueberries and coconut water so that you can reap its many nutritional benefits without having to worry about its strong taste.
Unsweetened cacao nibs give this smoothie a delicious chocolate flavor, but you can also substitute unsweetened cocoa powder if you don’t have cacao nibs on hand.

Yield: One 8-Ounce Serving

Ingredients:

  • 1 cup coconut water
  • ¾ cup frozen blueberries
  • 2 Tbsp. cacao nibs OR 1 Tbsp. cocoa powder
  • 1 oz chocolate protein powder (about 1 scoop)
  • 1 to 2 tsp. matcha powder (try Starter Matcha 100% Organic Matcha)

Method:

  1. Add half the coconut water to the blender and top with the frozen blueberries, cacao nibs (or cocoa powder), chocolate protein powder, and matcha.
  2. Blend for 30 seconds or until mostly blended, then add the remaining coconut water.
  3. Blend for 30 more seconds and pour in a glass. Serve immediately.

Vegan Raspberry Oat Green Smoothie

This vegan green smoothie will keep you feeling full for hours thanks to its high fiber and healthy fat content from the oats, raspberries, and almond butter. Although this recipe calls for almond milk, you can use any non-dairy milk that you like.

Yield: Two 12-Ounce Servings

Ingredients:

  • 1½ cups almond milk
  • 1 cup frozen raspberries
  • ½ cup frozen banana slices (about one large frozen banana)
  • 2 Tbsp. rolled oats
  • 1 Tbsp. almond butter
  • Two handfuls baby kale

Method:

  1. Add 1 cup of almond milk to the blender along with the frozen raspberries and banana, oats, almond butter, and baby kale.
  2. Blend for 30 seconds or until mostly smooth.
  3. Add the remaining almond milk and blend for 30 seconds or until completely smooth.

Can green smoothies be used as a meal replacement?

The short answer? Yes! Kostyk says, “Green smoothies can be used as a meal replacement—even daily—provided that they are adequate in calories and have a balanced amount of protein, carbohydrates, and fat.”
It should be noted that many green smoothies that are made at juice bars and even [linkbuilder id=”6636″ text=”fast food”] restaurants tend to come up short in terms of their nutrient balance, so before you start using green smoothies as a meal replacement, it’s very important to get the correct nutritional facts.

A Final Note on Keeping It Clean (Your Blender, That Is)

If you love making green smoothie recipes but find cleaning your blender a pain (and let’s face it, it isn’t exactly the most pleasant of tasks), this simple hack will have your blender clean in no time. The next time you’ve finished using your blender, fill it a third of the way up with warm water and a small squirt of dish soap. Place the lid back on the blender and “blend” the soapy water for 30 seconds. This will remove any green smoothie remnants stuck under the blade. Pour the soapy water out of the blender into the sink and give everything a good rinse. You should be left with a clean blender, no scrubbing required.

Categories
Lifestyle Well-Traveled

How Solo Travelers Meet New People And Make Friends Around the World

Where’s the weirdest place to meet new people? For me, it was in bed in Mexico (and involved exactly zero margaritas).
I had woken up in my hotel room in Playa del Carmen, turned to my left, and there was a woman in the queen bed next to mine. While a stranger in my room would typically cue a freakout, this situation was different. I was on the inaugural Vaera Journeys women’s entrepreneurial retreat, and my roommate was scheduled to arrive late that first night.
“Good morning,” I squeaked out, unsure if I was ready to make a good impression, let alone make a new friend, so early in the day.
“Good morning! This is the first time I’ve ever met someone in bed before!” replied the stranger, who I’d later learn was Debbie Arcangeles, host of the podcast The Offbeat Life. Anyone who can crack a joke that actually makes me laugh before my first cup of coffee gets fast-tracked to my friends list, and we spent the rest of the retreat bonding (in bed, and out of it!), attending entrepreneurial mastermind sessions, chilling out on the beach, and brainstorming creative ideas for our businesses. It was a match made in roomie heaven.
And lucky for me, I didn’t leave the friendship behind in Mexico. We still chat online and get together when we can in New York. She’s one of countless people I’ve connected with on the road—arguably one of my favorite places to meet new people.
If you thought that loneliness is a way of life for solo adventurers, think again. Travel catalyzes friendship. Few experiences offer the opportunity to connect deeply with others like overcoming language barriers, getting around a foreign country, stepping totally outside your element, and taking in a different culture.
Traveling is the best way to meet new people—if you’re open to it.

Why should you meet new people on vacation?

So you finally took the plunge and booked a trip, with absolutely no idea who your seatmate will be on your flight. It takes a lot of guts to travel solo—why would you want to ruin that by trying to meet new people on your journey?
Think about why you were inspired to travel to begin with. You probably had an interest in changing the way you see the world. That shift in perspective gets even more dynamic when you throw a variety of new connections into the mix, says Molly Cowen, frequent traveler and editor at TravelPirates.
“Not only have I had eye-opening discussions, but I’ve also had countless interesting conversations and genuinely fun adventures with friends of as little as a few hours,” she says.
For me, visiting a Hindu temple in India alongside a British scholar, a Finnish taxi driver, and a couple of Aussie creatives was a much different experience than if I had gone alone. It made it more fun and more interesting to see it from a multicultural point of view. Plus, when we got lost, it felt adventurous—not stressful. We could laugh about it together as we found our way.
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Meeting new people abroad shouldn’t only consist of other foreigners, though. Befriending locals has its own advantages—you get an authentic glimpse at what it’s actually like to live in a particular place, and you learn cultural nuances you might otherwise miss as an outsider. When I lived and traveled in Indonesia, building tight-knit relationships with local women allowed me to ask otherwise taboo questions I had, such as why some chose to wear the hijab while others didn’t. Plus, the sleepovers we had were an instant cure for my homesickness.
Finally, there are a lot of practical advantages to finding friends when you’re far from home. You can save money (and travel on a budget) by sharing hotel rooms, transportation, and meals. You’ll also build a support network in the country.
Going somewhere a little sketchy, or trying out a daring activity (like bungee-jumping)? If your new pals don’t want to join you, they’ll at least take note of where you’re going and look out for your safe return.

If you want to make friends on vacation, you have to plan ahead.

The planning stage is the best time to increase your chances of meeting new people on vacation, and it starts with where you stay. Look for accommodations that foster a sense of community among their transient residents.
“Hostels are a great way to meet new people,” says Viktoria Altman, travel blogger at Traveltipster. “Many people who stay in hostels tend to be more outgoing. Although hostels used to be only for young people, there are more and more older travelers who choose to stay in them, not in small part for the company.”
Hostels aren’t for everyone, though. If you’re looking for more upscale lodging, skip the big chains in favor of small, family-owned guest houses, bed and breakfasts, and hotels. Charming, one-of-a-kind places mentioned in popular guidebooks (such as the Lonely Planet series) attract friendly travelers from all over the world, and often host events (like movie screenings, family dinners, and board game nights) that create atmospheres for budding friendships—even if you’re just staying a couple of nights.

Meet new people through the art of conversation.

When’s the last time you approached a perfect stranger for a casual conversation? That’s exactly what you’ll need to get comfortable doing if you want to meet new people on a trip. It might seem uncomfortable at first, but trust me when I say that the person on the receiving end of your greeting will probably be receptive.
“Be friendly and read the situation. Don’t be afraid to chat up strangers and ask questions about the area,” says Nicole Faith, founder of the Digital Nomad Business Directory. “You can ask ‘Are you a local?’ and tell them you’re visiting. Ask for their recommendations and opinions—people love giving them! It’s a quick way to break the ice.”
Every great friendship starts with a simple conversation. Fear of rejection is real, but try to suppress it for the few moments it takes to open up to someone. You never know where it might lead.

Meet new people in a class or group activity.

Shared experiences instantly give strangers something they can both relate to—and hopefully bond over. Trying out a new activity or signing up for an interesting class present ample opportunities to meet new people when you don’t know anyone.
“I met a friend while on a haunted house tour in Scotland and another friend on a four-hour swimming cruise in Greece. If you are looking to meet people, join all kinds of activities. You can find some really fun ones on Groupon and Viator,” says Altman.
Taking a local cooking class is a travel ritual for me; I sign up for one on nearly every trip I take. Not only do I get to learn new recipes, but I also get to connect with others over a mutual love of culture and cuisine. And sometimes, the classes come with surprises—like the time my Turkish cooking teacher helped me crash a wedding in Istanbul…but that’s another story.

Meet new people while traveling? There’s an app for that.

Technology has made it easier than ever to meet new people, especially while traveling. Social media helps digital nomad and travel vlogger Andrea Valeria find friends in every city she calls home.
“There’s a misconception that you’re bound to get lonely when you’re traveling full time, but I haven’t experienced that yet,” she says. “That’s mostly thanks to social media. When used with purpose, it helps you connect to people you wouldn’t otherwise meet in your vicinity.”
She’s had the most luck with Instagram and Twitter, as those platforms facilitate connections based on mutual interests. It often starts with exchanges of likes and comments, before moving into private messages, and eventually over to chat and text, says Valeria. When you’re both at the destination, set up a time to meet in person, perhaps over coffee or lunch.
“This year, I traveled to an island in Mexico with two girls I met on Instagram that I had been talking to for over a year, and it was one of the greatest trips I’ve done in a while,” she says. “If you’re careful and strategic, social media can lead you to your next best friend.”
Traditional social media isn’t the only way to meet new people with digital tools, though. Travel writer Tracy Kaler recommends trying Bungee Girl, an app that helps solo female travelers find gal pals wherever they go. Try out a few platforms to see what works for you—and who you happen to come across.

A retreat or group tour is a great way to meet new people.

All the planning required while you’re on a trip can preoccupy you, consuming precious time you might otherwise spend meeting new people. Wellness retreats and organized group tours take care of that structure for you, leaving you free to get to know other travelers, says Jill Bowdery, travel blogger at Reading the Book.
“I always make friends on these tours, even the shorter ones,” she says. “My Facebook friends list is littered with people from all over the world who I connected with. Some are people I shared two weeks of intense experiences with, while others are people I only knew for a day but hit it off with well enough to want to keep that connection. All of them make life more interesting!”
Plus, the shared itinerary will give you tons of opportunities to socialize during exciting experiences.

Meet new people by learning a language.

Every traveler has struggled with a language barrier. But building a language bridge might be the easiest way to meet new people around the world, says Stephanie Montague, travel blogger at Poppin’ Smoke.
“If you’re in a foreign country, chances are there’s someone who wants to learn English and would love to meet you for coffee. If you are interested in learning the local language, all the better,” she says. “Try posting a message on bulletin boards at local universities or through organizations serving foreigners. Online classifieds are also a good resource to find a local with which to practice the language.”
It’ll pay off with some helpful vocabulary, and hopefully a new amiga.

Stay in touch with the new people you meet.

Success! You found a companion and spent days wandering around an exotic place together. But now it’s time to part ways—how can you keep the relationship alive when you live far away?
Whenever you meet new people, get their details right away, says Goldie Chan, a frequent traveler and founder of Warm Robots, a social media strategy agency.
“Add them immediately into your phone, WhatsApp, or on to your favorite social network and send them a picture of the two of you. This ensures that you have their contact and not just a scrap of paper,” she says.
Then, use the info! Budding friendships aren’t as resilient as your long-term buddies back at home—they require regular attention to blossom. When you meet new people, continue to connect with them over social media and email. Sending them a postcard, snail-mail style, will show special care. Growing the relationship ensures that it’ll be there for the long term.
Who knows? Maybe you’ll even plan your next trip together.

A Word of Caution: Be safe when you’re meeting new people.

No matter how lonely you get while traveling solo, don’t let your desire to meet new people put your safety at risk. Here are a few guidelines to keep in mind when you’re trying to meet new people on vacation:
Meet new people only in public places. There’s little to no reason to go into the private room or car of someone you’ve only known for a short while.
Tell someone you trust where you’re going and who you’re meeting. Zap an email to your friends and family back home, and let the staff at your hotel or hostel know what you’re up to.
Secure your valuables. Carry no more than the amount of cash you need for a day, put locks on your bags, and definitely stash your passport in a safe place.
Know your own limits. That goes for alcohol and physical activity. Pushing yourself to the point of insobriety or exhaustion leaves you vulnerable.
Always trust your instincts. They can save you from a lot of trouble.
Taking a few basic safety precautions gives you the peace of mind you need to meet new people. Go ahead, traveler, mingle your way around the world. Let us know how it goes!

Categories
Mindful Parenting Motherhood

Yes, The Fourth Trimester Is Real—And It's Not Easy

There were plenty of sweet newborn snuggles when we brought our son home from the hospital, but there were also so many moments when my husband and I, baby books in hand, stared down at our crying newborn wondering, WTF do we do now?!
Contrary to what we started to think, we weren’t the world’s worst first-time parents. It turns out there’s a reason our baby—and most newborns!—are so fussy. It’s called the fourth trimester, it affects both mom and newborn baby, and no one really tells you about it.
swaddled baby making fussy face
But understanding the fourth trimester—a phrase that pediatrician and baby whisperer Harvey Karp, MD, coined to describe the first three months of a baby’s life—is crucial to getting through those tough first weeks at home with baby.
We spoke to Karp, along with OB-GYN Heather Bartos, MD, to learn exactly what the fourth trimester is, how it affects newborns, and tips for surviving this tricky time at home with a new baby.

My OB-GYN didn’t tell me there was a fourth trimester! What is it?

If you are pregnant or have been pregnant, you know that pregnancy is broken into three trimesters, with the third one lasting twice as long as the first two (okay, so that’s not true, but it sure feels like it does). So why did your OB-GYN not mention this mysterious fourth trimester?
Karp, who is the author of the Happiest Baby on the Block, uses this phrase to describe the first three months outside the womb, during which a baby goes through an intense period of change and development.
newborn feet with hospital band
According to the baby geniuses who developed the Wonder Weeks theory, in the first three months outside the womb, your baby will experience several mental leaps, and their little bodies rapidly mature, which is why your baby is extremely cranky during the fourth trimester. It’s hard work doing all that growing!
[pullquote align=”center”]“Babies have an innate neurological response called the calming reflex … that gets triggered by rocking, shushing, etc.”
—Harvey Karp, MD[/pullquote]
Because of this rapid mental and physical development, Karp believes that babies are born too soon, even if they make it right up to their due date. Babies have to be born at 9 months because otherwise they’d be too big to pass through the birth canal. But if it were up to them, says Karp, they’d prefer a few more weeks inside the womb.
“The fourth trimester is a metaphorical term, but it is absolutely a real thing!” Karp tells HealthyWay. “It is the few-month window following birth when babies are almost magically calmed and soothed by rhythmic sensations that remind them of being in the womb. It’s not just a theory, it’s biology. Babies have an innate neurological response called the calming reflex—a virtual off-switch for crying an on-switch for sleep—that gets triggered by rocking, shushing, etc.”

baby in their fourth trimester being rocked by mom and dad
iStock.com/AleksandarNakic

Typically, babies who are having a tough time adjusting to life outside the womb constantly cry, especially toward the end of the day. They’re not trying to torture you, I promise. They’re simply trying to communicate their desire to be back in the cozy confines of the womb.
Since that’s obviously not an option, Karp suggests the next best thing: Recreate the womb experience for your baby using certain soothing techniques.

How to Handle the Fourth Trimester: The 5 S’s will save your sanity.

Is the fourth trimester preventing you from bonding with your new baby as much as you’d like? Are you frantically googling phrases like “how to stop baby crying in the middle of the night” or “how to make it look like you got a full eight hours when you really only got two”? If that sounds like your situation, stop what you’re doing right now and memorize what I’m about to share with you. (You can thank me later, when your baby is sleeping peacefully in his crib.)

happy baby with white blanket is smiling
iStock.com/NataliaDeriabina

Actually, you can thank Karp, who swears that his techniques for soothing baby are the next best thing to coming up with a highly realistic uterus impersonation.
Says Karp, “In my work researching colicky babies, I’ve observed five womb-mimicking techniques—used throughout time and across cultures—that effectively calm babies. To make it simple for parents, I called them the 5 S’s: swaddling, side/stomach position, shushing, swinging, and sucking. Each one of these steps triggers the calming reflex and sends babies into a peaceful bliss.”

The First S: Learn to make a baby burrito.

Karp’s first S stands for swaddle. By the third trimester, baby was tucked tightly in the womb with little room to wiggle about. Outside the womb, they’re still not in control of their movements, so when they accidentally move their arm or kick a leg, it can be startling and scary.
feet of baby lying down
That’s where swaddling comes in. Swaddling your baby tightly recreates that snug, womb-like feeling and usually has an immediate calming effect on newborns.

The Second S: Sometimes side or tummy is okay.

But never to sleep! The only safe sleeping position for a baby is flat on their back, with no loose blankets or toys in the crib. If you’re holding a fussy baby, though, try holding her on her side or even her tummy. It should have a calming effect, especially if you’re swinging at the same time. When baby is calm or has drifted to sleep, then lay her flat on her back.

The Third S: Shhhhh!

Placing a baby in a totally silent room for sleep is kind of the worst idea ever. The womb was a pretty loud place, and babies calm more quickly when there’s some ambient noise in the background. You can either learn to shush like a pro (tip: way louder than you think you need to) or pick up a white noise machine to mimic those womb-like sounds.

The Fourth S: Swing, swang, swung?

According to Karp, babies bounce around in the womb a lot, which makes sense. Every time mom moved, baby moved too. Instead of rocking slowly in a chair to calm a crying baby, use a shorter, faster, swinging motion.

mom is rocking and swaying baby to sleep
iStock.com/Halfpoint

Note that this is in no way the same as shaking your baby. It’s easy to get frustrated with a constantly crying baby. If you get angry or frustrated, hand the baby to your partner or another caregiver and take a break to calm down before returning to baby.

The Fifth S: Suck it, mom.

A lot of parents don’t want to give baby a pacifier because they’re afraid of nipple confusion early on. But if you have a crying baby, a pacifier might be just the trick to calming them down. That’s because babies are born with the urge to suck, even if they aren’t hungry.

I need more! What are some other calming techniques I can use in the fourth trimester?

“Things like babywearing and white noise machines are in fact 5 S’s techniques,” says Karp. “When you wear your baby, to her, it’s hardly different than being in your belly—she’s warm, snug, and constantly in motion. Swaddling works so well for sleep because, like babywearing, it reminds your baby of the womb’s embrace.”
Looking for a good swaddle? I recommend the Karp’s Happiest Baby Sleepea Swaddle (hey, he is the expert!) or an Ergo Swaddler for easy wrapping. Both are moderately priced at around $25 and are waaaaaay easier than trying to snugly wrap your baby in a regular blanket.
As for carriers, there are so many babywearing options, it’s kind of mind boggling. I loved my Sakura Bloom Sling when my son was a newborn, but he quickly outgrew it for daily use. To find a baby carrier that’s right for you, I suggest speaking to a certified babywearing expert (yes, they exist), who you can find through Babywearing International.

mom holding baby in sling
iStock.com/Halfpoint

“Whether you shush or use white noise, a hair dryer, or a vacuum cleaner, these are all loud, continuous womb-like sounds. As I’m sure you know, the rhythmic motion of car rides (and stroller rides) make babies deliciously drowsy,” says Karp. One mom I know absolutely swears by the Shusher, while another has a taped recording of the hair dryer that she can’t leave home without.
And a word of advice from a mom who’s been there: Make sure you’re sufficiently alert when going for a car ride or using a device like the hair dryer to soothe your baby to sleep. Falling asleep at the wheel (or with a running hair dryer in your hand) is obviously dangerous. Once little one falls asleep, take a nap too if you need one.

The fourth trimester affects mom too.

I, like everyone else in the world, saw the photos of Kate Middleton looking oh-so-glam mere hours after giving birth to her third child. But I’d be willing to bet my whole stash of frozen breastmilk that the minute Kate and Will arrived home at Kensington Palace, Kate ran straight to the freezer, grabbed a bag of frozen peas, and placed them right on her ah, royal assets.
How do I know this?
[pullquote align=”center”]“The biggest thing no one tells you about the fourth trimester is how hard it is trying to take care of yourself … when you are up all night and constantly caring for a helpless baby.” 
—Heather Bartos, MD[/pullquote]
Because the fourth trimester doesn’t just affect babies. All moms, even duchesses, experience the fourth trimester, though in a different way from baby. After I gave birth, I didn’t even recognize myself. I felt like I had lost control of my own body. I sat on an ice pack for days and then cried when I needed that ice pack for my engorged breasts as my milk came in.

mom holding her baby looking out window
iStock.com/ljubaphoto

“The biggest thing no one tells you about the fourth trimester is how hard it is trying to take care of yourself (showering, sleeping, quiet time) when you are up all night and constantly caring for a helpless baby,” says OB-GYN Heather Bartos.
Bartos says that things like stretch marks and linea nigra don’t just magically disappear after giving birth. It’s hard to embrace these changes, so Bartos shared her favorite self-care tips for dealing with a postpartum body during the fourth trimester.

Stretch Marks

Even if you didn’t get stretch marks during pregnancy, you may get them postpartum.
“[Postpartum stretch marks] happen when skin rapidly changes (like shrinking after that 9-pound kid!)—so keep moisturizing after bathing, and also using something like a belly band can help,” says Bartos.

Linea Nigra

Linea nigra is the name for that dark vertical line some women get on their belly during pregnancy. Bartos says that the melanin changes in your skin do take a while to fade, but eventually the linea nigra will go away. In the meantime, try to keep your tummy out of the sun.

Engorged Breasts

Engorged breasts are the worst. Typically, you’ll experience engorgement three to five days after baby is born as your milk comes in or sometimes if it’s been a while since a nursing session. To reduce the likelihood of engorgement, Bartos says, “pump or feed as soon as possible. If you’re in a pinch, try hand expressing milk to ‘get the edge off.’”

baby being fed by bottle
iStock.com/stock_colors

If you don’t have a breast pump yet, get one! They’re usually free or fairly inexpensive through your insurance. I’ll be honest though, my insurance-supplied breast pump did not work for me. Instead, I purchased a cheapie battery-operated travel pump, and it worked like a charm. All this is to say that if pumping isn’t working out, it may be the pump, so don’t be afraid to try a different kind.

Self-Care During the Fourth Trimester

While it can be hard for mom to find a free moment to relax, Bartos recommends taking time to complete daily meditation and low-impact exercises that can really help reduce stress. Here are her favorite practices (and you only need about 15 minutes to complete them!):

  • Alternate nostril breathing (1 minute): This premise is simple. Sit somewhere. You can sit up straight and cross your legs to look cooler. Take your index finger and put it to the side of your nose. Plug one nostril and take a deep breath in through the one that’s not plugged. Exhale through the same nostril. Repeat using the other finger and other nostril. The benefits of this exercise? Scientifically, it can reduce blood pressure but it also balances out your energy and does relax you.
  • Legs up the wall (5 minutes). Also known as Inverted Lake, this mild inverted yoga pose is known for a wide range of health benefits—improved digestion, brain function, relaxation, and sleep—and for its anti-aging effects. Ancient Hindu scriptures claim that this pose hides wrinkles in addition to banishing old age and death. While true yogis can do this pose from 30 minutes to several hours, we everyday gals can benefit from just 5 minutes of this a day.
  • Meditation (10 minutes) When I think of meditation, I think of a long, dreamy process, but in truth, you can do a beneficial mindful meditation in less than 10 minutes. (Heck, you can do it in just one!) If you’re new to the practice, there are guided meditations to take you through the steps. Try this 7-minute loving kindness meditation by meditation mama Megan Winkler. Apps like Calm (iOS and Android) and Headspace (iOS and Android) and hypnotherapy apps by Andrew Johnson are other options that provide a short respite from everyday stresses.

Don’t be afraid to ask for help during the fourth trimester.

“I think you should seek help any time you’re worried about your baby,” emphasizes Karp. “The 5 S’s soothe most colicky babies, so it’s really the first thing to try. There could be a medical concern if you’re confident you’ve mastered the precise techniques and your baby is still fussing a lot. …It’s always smart to get your pediatrician’s opinion.”

HealthyWay
iStock.com/GeorgeRudy

That goes for mamas too. If you feel that something isn’t right with your body, don’t be afraid to reach out to your OB-GYN for postpartum care—postpartum depression and postpartum anxiety are more common than you’d think.
If you just need a little TLC, you know what I’ve found? Sometimes the 5 S’s work on adults too. So if you’re feeling tired or down, grab that ratty blanket, swaddle yourself on the couch with a white noise machine, and take a nap to recharge.
[related article_ids=1001371]

Categories
Nosh Nutrition x Advice

Are Mushrooms Healthy? The Definitive Answer

Mushrooms: love ’em or hate ’em, you can’t argue with the facts. There are lots of edible varieties, and they’re found in all types of cuisine, from Mexican food to Italian food and beyond. But are mushrooms healthy?
We looked to the experts to find out the details of this fungi favorite (or not-so-favorite). According to research conducted by Paul Stamets, mycologist (a biologist who studies fungi), in general, mushrooms are great sources of B vitamins and vitamin D. They’re also high in minerals like potassium, copper, and selenium, which Stamets writes are important for maintaining a healthy immune system. In his research, Stamets points out that mushrooms are chock full of medicinal compounds like triterpenoids and glycoproteins as well.

But what is a mushroom, exactly?

“A mushroom is neither a fruit or a vegetable,” says registered dietitian Vanessa Rissetto. “Technically mushrooms aren’t even plants. They are a special type of fungus.” Registered dietitian Lisa Hayim explains that plants produce their own energy, while fungi have to absorb nutrients from the environment around them in order to make energy.

What are the health benefits of mushrooms?

As Stamets found in his study, mushrooms are a great source of several vitamins and minerals, but that’s just the tip of the iceberg when it comes to all that mushrooms have to offer. As it turns out, the nutritional profile of mushrooms is pretty diverse, but here are a few of our favorite health benefits:

Anti-Cancer

You may have heard that mushrooms have anti-cancer properties, but what’s the truth of the matter? According to a study published by the Public Library of Science, mushrooms contain polysaccharides, which have tumor-inhibiting qualities. The researchers concluded that a greater intake of edible mushrooms could decrease the risk of breast cancer.
A study published in Current Pharmaceutical Biotechnology explains that triterpenoids—another compound found in some edible mushrooms—could have anti-cancer benefits too, because they are anti-inflammatory and inhibit the growth of cancer cells.
[pullquote align=”center”]“Shiitake mushrooms contain lentinan that protects cells from DNA damage, thus reducing cancer or disease formation.”
—Arti Lakhani, MD[/pullquote]
“Mushrooms are high in antioxidants, which is great with those diagnosed with any malignancy, as antioxidants reduce free radical damage and reduce DNA damage,” says Arti Lakhani, MD, oncologist, hematologist, and director of the integrative oncology program at AMITA Health Cancer Institute in Illinois. Reishi mushrooms, a type of medicinal mushroom, are one of Lakhani’s favorites, as they’re known to have anti-cancer and anti-inflammatory properties.
“Shiitake mushrooms contain lentinan that protects cells from DNA damage, thus reducing cancer or disease formation,” adds Lakhani.

Immune-Boosting

A study published in Evidence-Based Complementary and Alternative Medicine states that mushrooms may have immune-boosting benefits because they’re anti-inflammatory and antimicrobial. “Beta glucans are found in mushrooms and help cell walls stimulate an immune response,” says Hayim.

Weight Management and Blood Sugar Control

If you’re trying to lose weight, you know just how difficult that process can be. Mushrooms might help. A study published in the journal Appetite reports that eating mushrooms instead of meat at breakfast could leave you feeling fuller for longer, which could help you eat less during the day.
“Because they’re high fiber, that means mushrooms are digested slowly and thus can decrease blood sugar spikes and keep you fuller longer,” says Lakhani, who adds that this is useful if you have diabetes or are trying to control your weight. As an added bonus: Fiber can lower cholesterol, says Lakhani.

Mood-Boosting

Reishi mushrooms are an adaptogen, which means they help the body in times of physical and mental stress, says Lakhani. “They improve mood and energy and normalize any hormonal imbalance,” she says. According to research published in Phytomedicine, adaptogens change the way your body responds to stress (possibly by stimulating the production of proteins that curb stress).

So, are mushrooms healthy? Experts weigh in.

As you can see, mushrooms can have some impressive health benefits, which is why experts agree that they are healthy. “Mushrooms are low in calories, low in sugar, have no fat, and no sodium,” says Lakhani. They’re also high in antioxidants and fiber, says Lakhani.
Rissetto says three and a half ounces of crimini mushrooms contain 44 percent of the recommended daily amount of vitamin B2 (riboflavin) and 30 percent of the recommended daily amount of vitamin B3 (niacin); white button mushrooms have 36 and 30 percent of the recommended daily amount of vitamins B2 and B3, respectively; and oyster mushrooms have 32 and 39 percent of the recommended daily amount of vitamins B2 and B3, respectively.
“These B vitamins are believed to help boost metabolism,” Rissetto explains. Plus, certain types of mushrooms, like reishi, chaga, and cordyceps, have adaptogenic properties that support health, Hayim says.

Best Ways to Incorporate Mushrooms Into Your Diet

If you want to eat more mushrooms but aren’t quite sure where to start, you have plenty of options. Rissetto says white button, portobello, and crimini are some of the most popular varieties. “I love cooking with portobello because they are super hearty,” she says. “I often make a pizza with it that is super low-carb and easy to make.”
Bonus pro-tip: Mushrooms have a lot of water in them, so Rissetto recommends scooping out the gills to make them less wet.
Hayim adds that mushrooms are a great side dish when simply sautéed or roasted. They can also be thrown into any dish from stir-fries to soups, and portobello mushrooms can even be used as a meat substitute, says Hayim.
In his research, Stamets points out that heating mushrooms at very high temperatures can degrade the B vitamins in them, but eating mushrooms raw offers little nutritional value and can cause tummy troubles.
According to a study in the International Journal of Food Sciences and Nutrition, grilling is one of the best ways to cook mushrooms without sacrificing their nutritional value. (And all you busy bees out there can rest easy knowing that microwaving is also a recommended cooking method for maintaining the nutritional profile of mushrooms.)
As far as medicinal mushrooms like reishi are concerned, Hayim recommends using powders that you can add to coffee or drink as an elixir. Alison Wu, who is a food stylist, recipe developer, and wellness writer, is a big fan of reishi and cordyceps, which she adds to her morning matcha.
She advises keeping your portion size small. “As a general rule of thumb, I don’t usually put more than three to four adaptogens in each potion,” she says. “You only really need a half teaspoon of each adaptogen,” she says.

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Potential Dangers of Mushrooms

“There are no real risks to the most common types of mushrooms, so they’re safe to enjoy without issue,” says Rissetto. You just want to make sure you’re getting your mushrooms from the right source, like a grocery store. Research published in the Canadian Medical Association Journal highlighted the case of a woman who ate wild mushrooms then went to the emergency room with stomach pain, nausea, vomiting, and diarrhea. She left with a new liver. No thanks!
So as long as your mushrooms come from a grocery store or farmers market (and you haven’t harvested them from the wilderness), you’re safe to reap the nutritional—and delicious!—benefits of this fascinating fungus. Eat up!

Categories
Mindful Parenting Motherhood

Temper Tantrums Are (Unfortunately) Normal; Here's How To Deal

Imagine this: There’s something on a high shelf that you really, really want. Like, desperately. Chocolate. Or wine. Or a book you’ve been dying to read. Or the remote after a long, long day. But you can’t reach it, and you can’t really communicate to anyone that you want it or how to get it. People around you are trying to help (or maybe they’re not trying to help at all). Whether they are or not, they have no idea what you’re saying, and eventually it becomes so frustrating that you just give up and collapse into a fit of tears. Why doesn’t anyone get me???
This, my friends, is how a toddler throwing a temper tantrum feels so much of the time.
While temper tantrums can be a huge pain in the you-know-what, they are a totally natural part of childhood (and parenting), so the best thing you can do is get on board with how to deal.

5 Guiding Principles for Addressing Temper Tantrums

1. Temper tantrums are not a bad thing. In fact, they are a necessary part of growing up. (Sorry.)

“If a child is always compliant and never asserts herself, I worry about that kid more than the kid who won’t eat her broccoli,” explains Barbara Kaiser, early childhood consultant, trainer, and co-author of Challenging Behavior in Young Children: Understanding, Preventing and Responding Effectively.  “Learning what you like and don’t like, what you want and don’t want, is an important part of growing up.”

2. Parents play a huge role in how a tantrum plays out.

We look at temper tantrums as negative because they are—you guessed it—embarrassing, especially in when you’re in the grocery store. But Kaiser explains that it’s very important to not let the embarrassment override the fact that you really love your child (even as she kicks and screams!). As a parent, you need to try to figure out what the child is telling you and work with her so the tantrum doesn’t escalate even further. Desperate to make it end? “Us wanting it to stop so desperately plays a role,” Kaiser says.

3. Grown-ups have to…grow up.

“We tend to take everything seriously and turn it into a power struggle,” Kaiser says. We always blame the child, but often the situation escalates because we didn’t respond to our child’s needs (I’m hungry, I’m tired, I don’t want to do this now, etc.) early enough. Parenting in a proactive, preemptive way can stall out much of this behavior.  

4. Sometimes there is no reason for a temper tantrum.

Sometimes the kid is just over it (just like we often are!). Something that didn’t set him off yesterday could be a huge deal today. “Trying to find a specific reason can be hard,” explains Jane Rosen, PsyD, child clinical psychologist and director of education at the IKAR ECC preschool in Los Angeles. “That’s what our adult brains don’t understand about children’s brains. There is sometimes no rationale. Parents think the kid has more understanding and control than he does.”

5. We make worse parenting decisions when we feel judged.

Why do things always go awry in the grocery store, on a plane, or when that nasty old woman is staring us down as we try to get our kid to get her mitten on? Because we are self-conscious. “Who allowed her to have children? we imagine people thinking about us,” says Rosen. This doesn’t make averting the meltdown any easier. In all likelihood, you will never see those strangers again, so, as best you can, try to ignore.

Why do tantrums happen?

Behavior has a purpose, no matter your age, and kids have tantrums because they work. If the behavior wasn’t working, they would stop having them.
“Tantrums are common for first two years of life because toddlers don’t have a lot of other ways of expressing their needs,” says Kaiser. “If adults don’t understand what they’re trying to communicate, the best way to be understood is to fall on the floor and become a noodle and scream and yell.”  
By the time kids reach ages 3 to 4, their executive function starts to kick in. They have more self-control, they develop the skills they need to delay instant gratification and deal with frustration—but perhaps most importantly, they develop language. So instead of screaming, she can say, Can I please have some milk? or This car seat is uncomfortable.

Temper tantrums are normal.

Temper tantrums are not a sign that something is wrong with your toddler. They are, in fact, a necessary part of the individuation process—the realization of the self. “The first way [they’re] saying ‘I’m not you’ is by saying no. The child is discovering her emergent identity as a separate being, which is what we want!” explains Rosen.
This, however, can be confusing to adults, especially since it comes after a year of deep love and connection between baby and parent. “To have this loving being turn into Mr. Hyde is deeply upsetting to parents,” Rosen says. “They feel like it’s something they’ve done or can be avoided.”
Not so.
Too many of us think our M.O. should be about stopping tantrums before they start. But we’re better off thinking of temper tantrums as a necessary stage of development. Although we shouldn’t tolerate all behaviors (biting and hitting are off limits, for example), we don’t need to stop a tantrum in its tracks (by then it’s probably too late anyway).
“When your beloved being comes to you with something not pleasant, it’s a big part of them learning unconditional love,” Rosen explains. “We are, in essence, saying I will love you even when you are like this, too.”

Why does my kid always throw a temper tantrum in the grocery store?

We’ve all been there. You just need to zip through—eggs, milk, emergency chocolate. It’ll only take 10 minutes! But suddenly your child has become a wailing monster in the middle of a grocery store aisle.
Why does this happen?
Your kid is really overstimulated. Lights! Colors! People! All the things they can’t have! “The things that are least healthy are the most attractive to them,” Kaiser explains. Think of all the brightly packaged chips and cookies perfectly designed to get their attention. The kid wants it and doesn’t understand why he can’t have it. So a major tantrum ensues.
All you have to do is to put that one thing he wants in the shopping cart and he’ll stop, right? No.
Let’s rewind the tape. First thing to do upon entering the store? Go to the veggie and fruit section, pick out something your kid likes, and let him eat it. Many kids will happily sit in the cart if they have a banana or apple to nibble on. (You’d be surprised how many grocery stores allow this; they don’t want to hear screaming kids either.)
Once a child is old enough, make a trip to the grocery a project (yes, this involves some forethought, but can save you a scene): Make a book of supermarket specials, and give your child a job. Or say, Go find me two red things! as you watch close by. “If they’re busy and focused, they won’t have tantrums,”  says Kaiser.
Another big way to avoid a grocery store tantrum? If you can, choose a sensible time to go. Otherwise, you are setting them up to fail. “A child who’s been at daycare all day wants downtime, or connecting time, or running around time,” says Rosen. “When you’re at the supermarket, they’re confined and you’re not relating. There is no upside for them.” It’s worth asking yourself: Am I pushing too hard at this point in the day?
Finally, remember that walking out of the store, even if it means abandoning a full grocery cart mid-aisle, is not the end of the world. If all else fails, that’s what Instacart is for.

What do you do when your child is throwing a temper tantrum in public?

The main thing a tantruming child needs is to be kept safe. So take your child to a place where she can have the temper tantrum. “Sometimes we don’t have a choice. We need to get food. You can say, I see you’re having a hard time; Mommy has to finish shopping. Finish what you need to do and leave.”
The acknowledgment piece is key. That moment of connection tells the child that she is seen and heard. When we’re worrying about what fellow shoppers think of us, we will make bad decisions because we’re mortified. “But a steady diet of distracting a child from tantrums will not work over time,” Rosen says. “You miss the teachable moment—the moment to say, I see you; it’s okay. You can’t tolerate being here. Let’s get out of here quickly.”

What do you do when your kid is throwing a temper tantrum at home?

There are so many reasons why a child has a temper tantrum, but it always comes back to one thing: He has a need. The need is real (I want a hug, something to drink, some attention, to lose it), so once the fit is over, you can figure that out. But in the meantime:

    1. Don’t say anything. “Anything you say they’re going to misinterpret,” Kaiser explains.
    2. A few steps away, take an L-stance: Stand with one foot toward your child, the other perpendicular. The point is that it’s not confrontational, and you’re a reasonable distance away—present but not standing over them.
    3. Don’t look at them, but past them (think over her shoulder). Because all kids need to breathe, they will stop and take a breath. “This is what you want: For them to breathe,” Kaiser says. “That’s when you make eye contact. You’re creating non-verbal communication.” Why is this important? “They don’t hear a word you say but they feel your body language. Look at them with ‘It’ll be okay’ in your eyes. Don’t say anything.”
    4. If the wailing starts back up, withdraw eye contact again. When he stops for a breath, make eye contact again. The child begins to connect the dots: When I’m not yelling and screaming, I’m getting support. Alternately, get down at (or below) eye level, this way they don’t feel a presence towering over them.

What to Do After a Temper Tantrum

If your child is under 2, simply give him a hug.

See if there’s any way he can let you know what he wants in a more rational way. This means helping him along. Do you want this or this? Tell her, Point at what you want!
Do not talk it over. “You’re assuming that it’s something we need to debrief on,” Rosen explains. You don’t need to process the tantrum because the brain hasn’t reached a phase where this is possible.

For a kid who is older than 2, use your sense of humor (but watch your tone of voice).

This means being aware of your non-verbal communication—in other words, don’t tell the kid it’s okay but with a nasty look on your face or anger in your voice. You can even say light-hearted things like I’m glad that’s over! Lower your voice. Your tone is important here because you want to communicate that you are not out of control.

Talk about the tantrum.

Ask questions that might make the situation a little clearer: What was that about? What can I do differently so that I can understand what you want? What can you do?

Separate the child from the behavior.

“No matter how upset or angry you were about that tantrum, you still love your child, and she still loves you,” says Kaiser. “You can say, That’s not okay; let’s find other ways to express those feelings.”

Pick your battles.

The neverending refrain of parenthood. How important is it to you that your child finish all the broccoli on her plate? If it’s not worth a massive tantrum, maybe it’s not something you really need to push her to do. Examine your own beliefs before you insist on particular behaviors.

Talk it out with your partner.

Sometimes the problem actually stems from a marital spat or a disagreement about what to do in a given situation. If another parent or caregiver was part of the equation, it’s really important to go back and talk, adult to adult, about what happened and what you can do differently next time.

Preventing Temper Tantrums

Recently I was in the car with my 4-year-old on the way home from a party. She was exhausted at the end of a long weekend and angry we had to leave the party. I could feel a meltdown coming on. I was not convinced that once we got home she would have it in her to eat dinner, have a bath, and read before collapsing in a fit of tears and screams.
What should I have done?
“You seem really tired: Do you want to have a bath? How does a short bath feel?” Kaiser suggests I should’ve asked. “Treat children as people. We get so caught up in power struggles. That’s our problem, not the child’s. By giving them options, you’re teaching them to figure out what they need. Our job is to be supportive of their needs. Then a tantrum isn’t required.”

But what about when she writes on the wall with markers and then has a meltdown over it?

When a child does something he or she shouldn’t have done, the best response is natural or logical consequences—not punishment. So if the kid draws on the wall, the response should be something along the lines of, I’ll help you, but we need to wash this off, not Go to your room. She’s just going to have a tantrum—and that doesn’t teach her anything. “A tantrum is a response to us not meeting their needs,” Kaiser explains.

How do I know if a temper tantrum is a sign of something more serious?

In most cases, any out-of-control behavior a child exhibits before 18 months is not an indication of anything diagnostic. “If you’re seeing inconsolable and constant tantruming with no relief, or they can’t recover, this is sometimes diagnostic—but only with a lot of other things being present as well,” explains Rosen. In other words: It’s normal.
Throwing temper tantrums at a later age (say, between 3.5 and 4) in the style of a younger child might point to something problematic. If the child is is rageful and silent with no trigger or has no capacity to self-soothe or willingness to accept comfort, you might want to discuss the behavior with a healthcare provider. But beware of diagnosing your child on your own: “Parents read things and think their kid is autistic or a sociopath,” says Rosen. “This is almost never the case.”
Kaiser also suggests thinking more intentionally about prevention. If your kid has learned over time that the only way she gets what she wants is by holding her breath and passing out, then her needs need to be met much earlier. “We have more control over things if we are intentional, but we are often not intentional enough,” Kaiser says. “Our expectations are so off the wall. Children have the right to express their need. Our job is to listen.”
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In the Kitchen Nosh

7 Natural Energy Boosters For When Coffee Just Doesn’t Cut It

I used to be a pot-a-day coffee nut. But my caffeine habit ended up causing heart palpitations (which were totally benign, but still scary!), and major crashes in the afternoon after the caffeine wore off.
I kicked my caffeine habit, but my energy levels paid the price. Getting more sleep just wasn’t an option, thanks to my son’s four-month sleep regression.
If you’re looking for natural energy boosters, here are seven that promise to pep you up as effectively as your afternoon latte, but without the caffeine.

Sometimes, an underlying issue may be the reason your energy is dragging.

There’s a big difference between needing an occasional energy boost because you had a late night and feeling chronically fatigued. If you consistently feel tired for several weeks or months but are getting adequate sleep and nutrition, it’s worth consulting your doctor to see if a medical condition might be causing your low energy levels.
One of the most common causes of fatigue is poor gut health, says Juliann Abecassis, a holistic healthcare provider in Jacksonville, Florida.
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“Symptoms of poor gut function are bloating, gas, acid reflux, abdominal cramping, diarrhea, constipation, poor appetite, or [getting] full quickly with small meals,” Abecassis explains. “Poor gut function can also cause brain fog, inability to retain information, inability to focus, [and] poor memory recall.”
Your gut is sort of like your body’s second brain, and it can have a direct effect on your mood and energy levels. Fiber and antioxidants can help restore gut balance, so if your gut health isn’t great, try getting more okra and other high-fiber foods in your diet.
An iron deficiency or B12 deficiency may also be a reason your energy is lagging as extreme fatigue may be an indicator that you’re not getting enough iron or B12 in your diet.
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Routine blood work at your doctor’s office can easily identify if you have a vitamin deficiency. Luckily, supplements and increasing your intake of dark, leafy greens and healthy proteins can help boost your natural energy levels.
“Ever stand up and get black spots in your vision, narrowing vision, feel lightheaded, or need a minute to stabilize? You’re probably dehydrated! Dehydration can also cause fatigue!” Abecassis says. “One of the best ways to fix this is to drink water that has electrolytes—add a pinch of pink Himalayan sea salt or a squeeze of fresh citrus in order to make your own electrolyte water.”

Natural Energy Boosters

Sometimes there’s no underlying issue for your fatigue—unless you count the meltdown your kid had because you packed peanut butter instead of turkey for lunch, the 15 loads of clean laundry that still need to be folded, and the pile of paperwork you brought home from the office.
If you feel occasionally fatigued, here are seven natural energy boosters for those particularly rough days. While all of these natural energy boosters are safe for consumption, always consult your healthcare provider before taking any supplement.
Also, if you’re pregnant or nursing, know that most of these natural energy boosters are off limits, especially during the first trimester.

Ginseng

Ginseng is a natural herb that has long been used for its energy-giving properties. In fact, ginseng is a well-known adaptogen, a natural substance that promotes homeostasis in the body. One study from the Mayo Clinic showed that cancer patients experienced significant fatigue reduction after eight weeks of ginseng supplements.
Heads up to all the pregnant women looking for an energy boost: Ginseng is not recommended during pregnancy, especially in the first trimester.
The easiest way to use ginseng as a natural energy booster is to boil it as a tea, says Rebekah Epling, an herbalist is West Virginia.
“Technically, you’ll be making a decoction,” Epling says. “For a ginseng tea decoction, use approximately a quarter ounce of dried ginseng root per one cup of water. Bring the water to a boil, add ginseng, cover, and simmer for 30 minutes. Then strain the water and you’ve got ginseng tea!”
Make sure you get 100 percent real  American or Asian ginseng though, as some kinds available in stores are processed with ethanol (you can read more about ethanol and its environmental impacts here).

Cordyceps

Okay, so the first time I heard of cordyceps, I may or may not have thought they were a kind of extinct dinosaur. Actually, cordyceps are a type of fungi used in traditional Chinese and Tibetan medicine that have purported healing and energy-giving properties.
In one study, mice that were given cordyceps supplements for three weeks were able to swim for substantially longer periods than mice in the control group. According to the same study, cordyceps contain large amounts of B vitamins, which may be why they’re such a great natural energy booster.
So far, no studies have shown any real threat of human toxicity, but still, pregnant and nursing women should steer clear of cordyceps since there hasn’t been much research on how cordyceps may affect a developing fetus or nursing child.
To use cordyceps, you can either purchase a cordyceps powder supplement from a reputable herbalist or boil dried cordyceps into a tea for a natural energy boost.

Maca Root

Maca is a Peruvian plant that was first documented in 1553 for its medicinal properties. Not only is it touted as a natural energy booster, but maca may also improve libido and enhance fertility.
Maca is part of the brassica family and is most closely related to other leafy greens like watercress, cabbage, and mustard greens. And, like the leaves of other plants in the mustard family, maca leaves are also perfectly fine to consume. But the best way to consume maca, says Epling, is in powdered form.
“It’s best to consume the raw powdered root in order to preserve the active ingredients. It can have an unpleasant taste,” Epling says, “so most people put it in coffee, smoothies, or oatmeal.”
Luckily maca is one of most easily accessible natural energy boosters in the U.S., so you can probably find it at a specialty food store or even the farmers’ market. Ready to add maca to your menu? Try this delicious almond butter maca smoothie from Blissful Basil.

Holy Basil

Tulsi, or holy basil, is a type of basil (yes, just like the basil in your herb garden) that is revered in some cultures for its restorative powers.
According to one study, holy basil can indeed be used for a variety of maladies and works well as a natural energy booster. A potent adaptogen, holy basil is bitter and hot to the taste but can help promote balance within the body. Like the other natural energy boosters on this list, you can boil holy basil leaves in hot water for a tea, or you can simply chew a few fresh holy basil leaves for a quick energy boost.
Holy basil still isn’t recommended for pregnant women in the first and second trimesters as basil has been shown to promote uterine contractions. That said, if you’ve gone past your due date, there’s nothing wrong with eating a little basil to try to get labor started. There’s not a whole lot of scientific data on whether or not this really works, but if it means more pizza and pesto, then bring it on!

More Easily Accessible Natural Energy Boosters (That Are Also Safe During Pregnancy)

Understandably, your local grocery store may not be flush in cordyceps. Luckily, there are more accessible natural foods that can still give you a boost of energy when you need it most. Plus, pregnant ladies, rejoice; all of these are safe for consumption during pregnancy.

Turmeric

“This yellow spice originates from the Curcuma longa plant native to India and southeast Asia. It has been used in Eastern medical practices for thousands of years, and many swear by it despite the apparent want of more empirical evidence,” says Caleb Backe, a health and wellness expert at Maple Holistics. “The active ingredient, curcumin, has been linked to improved brain function and increased energy due to its ability to aid digestion and balance levels of fat and sugar in the blood. It is an anti-inflammatory, antioxidant, and antimicrobial agent, and can be used as a spice or supplement.”
To use turmeric, simply reach for it as you spice in your favorite dishes, like this delicious turmeric-coconut curry recipe, or consider whipping up a turmeric latte.

Goji Berries

“Goji berries especially have gotten more popular in recent years, being labeled [a] superfood by those who spread the buzz,” says Backe. “They contain unsaturated fatty acids, beta-carotene, lycopene, and a long list of trace minerals.”
Goji berries are a bright red-orange berry native to China. To be honest, they kind of look like small, skinny cherry tomatoes, but they are big on taste! Goji berries can be eaten fresh or dried. However, because goji berries lower blood sugar levels, they could cause an adverse reaction if ingested by people who are taking medication for diabetes. Additionally, isolated studies have shown that goji berries may also interact negatively with blood thinners like Warfarin, so talk to your doctor before consuming goji berries if you take these medications.

Nuts

“Many types of nuts are great for you due to their antioxidant properties, though you would want to watch your intake, as some are rather high on the caloric scale,” Backe warns. “Nuts contain fiber, protein, omega-3 fatty acids, vitamins E and B (known for their energy-boosting abilities), and walnuts in particular have also been linked to heart health and increased brain function.”
“A handful of these can provide you with a boost of energy if you are feeling slow and laggy,” Backe continues. “These, too, can be eaten as is, salted, roasted, dipped, or used in many ways in a large number of recipes. Rice with pecan bits and raisins, for instance, is a classic!”
Whether you want to go all out and order yourself some cordyceps or prefer to snack on a nutty trail mix while sipping turmeric tea, before you pour another cup of coffee, consider trying one of these natural energy boosters to put some pep in your step.