Tag: sfs-backfill

Categories
Nosh Nutrition x Advice

Is Sushi As Healthy As It Seems? (Plus, How To Make A Super Nutritious Sushi Bowl At Home)

Raw fish, seaweed, rice, and plenty of sliced veggies; what could possibly be wrong with this scenario? After all, sushi is a nutritious and low-calorie takeout option, isn’t it? The answer to that question is more complicated than you might think, but it’s an important discussion to have, especially if you eat sushi multiple times a week.
Let’s start with the bad news first: Unhealthy sushi does exist (and it’s not always obvious). The good news is that there’s plenty of healthy and delicious sushi to be had once you know what to look for next time you place an order.

What makes sushi unhealthy?

Cristel Moubarak, registered dietitian and founder of nutrition consultation company nutriFoodie, says that when it comes to sushi, there are two concerning factors: sugar and salt. “The rice is glutinous and breaks down really quickly in our stomach. Also, the sauces used may be heavy on the sugar and mayo,” she says.
These ingredients have a moderate to high glycemic index, which means they can potentially cause your blood sugar to spike (leading to an eventual inevitable energy crash). Sushi gets its salty side from sauces, soy sauce, and miso, so Moubarak suggests asking for less sauce or for sauce on the side with your order. Fried items such as tempura or deep-fried sushi rolls are high in fat and low on nutritional value, but if you can’t resist these crispy selections, Moubarak recommends ordering to share with the table.

Life Hacks for Ordering and Enjoying Healthy Sushi and Sashimi

Moubarak’s first suggestion for making sushi as nutritious as it can be is to always add vegetables to your meal. Whether that means a side salad at a sushi restaurant or some colorful crudités to pair with your takeout, a side serving of veggies will offer plenty of fiber and vitamins. It will also fill you up so you don’t overindulge.
Moubarak recommends that sashimi fans order their favorite roll and get sashimi as a complement to the meal. This easy guideline allows you to indulge while still reaping the nutritional benefits of raw fish.
Her final tip is to hydrate and pace yourself. Drink plenty of water and warm tea as you eat; this makes it easier to listen to your body’s hunger cues and prevent overeating.

What’s the deal with sashimi?

Sashimi (small pieces or slivers of raw fish) is an important part of the sushi experience. Rich in omega-3 fatty acids, vitamin B, and selenium (as well as being a good lean source of protein), sashimi is generally a good option on its own or as a complement to a more calorie-dense sushi roll. For example, a 3-ounce serving of salmon sashimi has only 121 calories, an impressive 16.9 grams of protein, and 45 percent of the recommended daily intake of vitamin B12.

The Raw Facts About Sashimi

The issue with sushi and sashimi is not necessarily the fact that it’s raw, especially since all parasitic fish (such as salmon, tuna, or monk fish) is flash frozen at –31° F or below and then stored at that temperature for 15 hours to kill any existing parasites (such as tapeworms or anisakiasis).
The concerns surrounding the consumption of sashimi and sushi stem from methylmercury contamination and the fact that some of the fish most commonly used as sashimi and in sushi contain high levels of methylmercury. Methylmercury contamination begins in sea plants and small fish and is passed on through larger and larger fish so that predatory fish ultimately contain the most methylmercury.
Whenever possible, avoid swordfish, mackerel, and tuna (ahi, yellowfin, Atlantic bluefin, and Atlantic bigeye tuna contain the highest methylmercury levels). Look for seafood with lower methylmercury levels, such as crab, shrimp, salmon, tilapia, canned water-packed tuna, cod, and catfish. Pregnant and breastfeeding women are most at risk because fetal and newborn exposure to methylmercury has been linked to issues with fine motor coordination, speech, and sleep.
Although current U.S Food and Drug Administration recommendations suggest women who are pregnant or breastfeeding stick to two to three 4-ounce servings of fish per week, they do advise against consuming raw sushi or sashimi-grade fish.

The Healthy Side of Sushi

Despite the potential pitfalls of eating unhealthy sushi, there are plenty of research-backed reasons to enjoy healthy, lower-calorie sushi on the regular. Maki sushi and sashimi contain plenty of omega-3 fatty acids, an important nutrient that has been extensively studied for its effects on cardiovascular disease, cancer prevention, Alzheimer’s disease, and many other health issues.
Nori, the dark green sheet of seaweed encasing (or encased in, depending on the roll) the rice, fish, and other ingredients, has been linked to improved gut health, decreased inflammation, and high amounts of calcium, fiber, and other nutrients.
Choose brown rice over white sushi rice whenever possible, as its high fiber content will help you stay full longer. Load up on as many vegetables as you can, whether that’s cucumber, avocado, edamame, or sweet potato. And when it comes to cooked vegetables, skip the tempura and choose anything that’s been grilled or steamed for all the crunch without the added calories.
In terms of calories in sushi and calories in sashimi, the number of calories entirely depends on what’s being served with the fish. For comparison, the average shrimp tempura roll comes in at 508 calories, a spicy tuna roll at 290 calories, and a cucumber roll at only 136 calories. An ounce of sashimi contains anywhere from 22 calories (for red snapper sashimi) to 67 calories (for eel sashimi).

Making Healthy Sushi at Home

Although it’s entirely possible to create healthy sushi at home, the reality is it’s a fairly time-consuming activity (although perfectly ideal for a lazy afternoon weekend). Instead of creating a sushi roll at home, try assembling all your favorite healthy sushi ingredients in a single delicious (and portable) brown rice bowl.

Super Healthy and Simple Sushi Bowl

Feel free to improvise with this easy sushi bowl; any and all healthy sushi ingredients will work well in this recipe. This sushi bowl is perfect for office lunches or easy weeknight dinners, just keep the ingredients separate until you’re ready to eat.

Yields:

  • 1 sushi bowl

Ingredients:

  • ½ cup cooked brown rice
  • 1 tsp. rice vinegar
  • 1 small sweet potato, steamed and diced
  • 1 cup baby spinach
  • ¼ cup sliced cucumbers, seeds and peel removed
  • ¼ avocado, cut into thin strips
  • 3 oz water-packed albacore tuna
  • 1 sheet of nori, sliced into thin strips (use scissors for ultimate ease)
  • Pinch of wasabi
  • 1 Tbsp. pickled ginger
  • 1 Tbsp. sesame seeds, toasted*

*Add the sesame seeds to a dry cast iron or stainless steel skillet and heat over medium heat, stirring frequently until the sesame seeds begin to darken and become aromatic. Transfer to a glass jar or container; store away from direct light and heat until ready for use.

For the dressing:

  • 1 Tbsp. rice vinegar
  • 1 Tbsp. toasted sesame oil
  • 1 Tbsp. low-sodium soy sauce
  • 1 tsp. freshly grated ginger
  • Pinch of sugar

Special equipment:

  • Chef’s knife
  • Cutting board
  • Measuring spoons and cups
  • Scissors
  • Can opener
  • Whisk
  • Small bowl for salad dressing
  • Shallow bowl for serving

Method:

  1. In a shallow bowl, toss the cooked brown rice with the rice vinegar to coat.
  2. Layer the sweet potato, baby spinach, cucumber, avocado, and water-packed tuna over the brown rice.
  3. Whisk together all the salad dressing ingredients and drizzle over the brown rice, veggie, and tuna mixture.
  4. Finish the sushi bowl by arranging the sliced nori, wasabi, and pickled ginger on top. Sprinkle with the toasted sesame seeds, and enjoy immediately.
Categories
Life x Culture Lifestyle

How To Make A Budget That Actually Works For Your Lifestyle

According to recent research, in 135 out of 144 countries, women know less about finances than men do. (Guys aren’t off the hook, though—about 38 percent of men are financially illiterate.)
The problem isn’t going away anytime soon. In the United States, women hold roughly two-thirds of all student debt, and the gender pay gap is totally still a thing. Women make less, owe more, and often have trouble creating basic budgets that actually work, thanks to cultural biases and outdated societal expectations.
Yes, it sucks. Fortunately, there’s a way to get the money you do make in order: Learn how to make a budget. Don’t worry; it’s not nearly as painful as it sounds, and it’s a remarkably simple process once you’ve got the right outlook.

If you’ve been putting off learning how to make a budget because you’re worried about ruining your awesome lifestyle, relax. Learning how to make a budget actually reduces stress, eliminates debt, and—our favorite—gives you spending money.

It’s basically awesome financial witchcraft performed with a spreadsheet, smartphone app, or (our preference) a paper planner. Unless you have access to actual financial witchcraft (let a girl know), you’re going to want to read on.

How to Make a Budget, Step One: Understand why most people can’t stick to budgets.

Budgeting has a bad reputation, so it shouldn’t come as a surprise that people who are learning how to make a budget for the first time often end up cheating a little…then eventually dropping their budgets altogether. More often than not, they’re trying to do too much without understanding the first rule of budgeting.
“The goal is to make the budget realistic,” says Michelle Hung, who is a Chartered Financial Analyst and the founder of online financial education platform Sassy Investor. “It’s no fun setting so many restrictions on yourself, because you’ll start to resent your life.”

“It’s like a diet,” Hung explains. “If you are super strict and don’t allow yourself little splurges, or if you set up unreasonable workout schedules, then you’re just setting yourself up for failure.”

That’s not to say that you won’t be reining in the expenses. But before you try to conquer your mountainous student loan debt (sorry to bring that up) or cut your food budget down to a dollar a day, make sure that you’ve got the right perspective. For most people, that means thinking carefully about what you need versus what you want.

Remember, when you figure out how to make a budget that works, you will be able to make space for wants. But for that to happen, you need to take a long hard look at your perception of money.
“For the ‘big spender,’ they have to distinguish between needs and wants, and this can go even further back and dig deep into what they value,” Hung says. “Do they value material things? Do they spend on these things to make them feel good? Are they insecure about something? Can they simplify their life and not have so much ‘stuff’?”

As you start figuring out how to make your budget, keep asking yourself those tough questions. Try not to take anything for granted—and trust that, in the end, you’ll still have money for the occasional splurge.

First, though, you need to reach for a pad of paper.

How to Make a Budget, Step Two: Write down income and expenses (and ask questions).

Okay, ready for the hard part of learning how to make a budget? (Spoiler: It’s really not that hard.)

Start by listing all of your income sources along with every recurring bill or predictable expense. You’ll want to list everything from your Netflix subscription to your mortgage. If you don’t have exact numbers (like for utility bills, for instance), it’s okay to estimate.

Once everything’s listed, break your expenses into categories. Some common examples:

  • Entertainment: The aforementioned Netflix subscription fits in here, along with books, movie tickets, and other non-essentials.
  • Personal Care: This might include skincare products and cosmetics, but you can also lump in haircuts or spa treatments.
  • Mortgage or Rent: For most people, this the biggest single item in the budget, so it often gets its own category.
  • Wellness: This might include things like health insurance, therapy co-pays, or gym memberships.

Those are just a few basics, and you’ll build in plenty of other categories as you work through your list. If you’re struggling to think of categories, apps like Mint, You Need A Budget, and Mvelopes can help (we’ll have a few more words on those in a moment).

Right away, if you’re not already living frugally, you’ll see a few places where you can trim down your expenses. However, remember to look closely. Some “needs” might actually be “wants,” and properly identifying them can help you avoid sinking deeper in debt.

With that said, we’re not quite at the “eliminating expenses” stage yet, and we’re not quite done with that paper.

How to Make a Budget, Step Three: Set up your financial goals.

Here’s the whole point of learning how to make a budget: It’s time to set up your goals. This is where you’ll start to see how your budget will revolutionize your financial life, so be prepared to celebrate (ideally, without purchasing any new bottles of champagne).

First, let’s address one of the other major reasons that people don’t follow their budgets: They encounter an emergency scenario, start spending…and immediately run out of money. That emergency might be a busted car, an unexpected visit to the doctor’s office, or a layoff you didn’t see coming.

Therefore, your first financial goal should be to build up some savings. Budget experts often call this “paying yourself.”
“Unfortunately, many people put this last on the priority list,” personal finance consultant Andrea Woroch tells HealthyWay. “What happens then is that some months may get tight with additional expenses and [saving] gets ignored.”

Woroch recommends incorporating a hard-and-fast rule as you make your budget: Always put a percentage of each paycheck directly in your savings, without exception. Experts often recommend 20 percent, although the exact percentage will change with your financial goals over time. The point is that you’ll always be paying yourself.

“Put this money into a separate account,” she says. “Consider opening up an online savings account to get a better interest rate.”

Set your emergency fund goal to cover several months of your essential expenses. Your emergency fund will be your first major goal, after which you can think about home down payments, retirement funds, and fun things like vacations and private Cardi B concerts (hey, we don’t know how much you’re budgeting).
There’s one thing that should take precedence over your rainy day fund.

“In building a budget, there are a few things [women] should do before saving for their goals,” explains Hung. “One being, if they have credit card debt, or any high-interest loans, they need to get rid of that first—before saving for their emergency fund or their goals. Then, they definitely should have an emergency fund set aside, ideally three to six months of expenses, depending on the risk of their primary income or [whether they have] dependents.”
If all goes well, you’ll eventually set up your monthly budget with last month’s income, which is an incredibly liberating feeling if you’ve been living paycheck to paycheck.

How to Make a Budget, Step Four: Track your expenditures.

At this point, your budget is pretty much good to go. It’s time to start tracking every single payment you make.

That might sound like a big deal, but depending on your current spending habits, it might not be too bad. Dedicate 20 to 30 minutes at the end of the day to tracking those expenses (though you probably won’t use that entire chunk of time, unless you’ve been doing some serious shopping).

The good old internet makes expenditure tracking pretty easy. If you pay for everything with a debit card, check your bank statement at the end of the day and enter expenses in each relevant category. If you use credit cards for some payments, track them at the point of purchase, making a note of the payment type so that you’re able to pay down the credit account at the end of the month.
Apps like Mint can help you track payments automatically, but our financial experts recommend tracking transactions by hand wherever possible. Whether you’re entering numbers into a spreadsheet or writing down expenses in a money planner, you’re thinking about the transaction and creating a habit that might stop you from overspending in the future.

How to Make a Budget, Step Five: Make mistakes, make adjustments, and enjoy your new budget.

You’ve learned how make a budget, you’ve set some goals, and you’re meticulously tracking every purchase you make. You’re doing everything according to plan.
Guess what? You’re going to screw up.

We’re not just being pessimistic! Successful budgets aren’t rigid, inflexible rulesets. They require constant adjustment, and in some cases, you’ll find yourself going over budget in certain categories.

The best practice is to pass those overspends off to the next month, where possible. For instance, if you budget $200 for entertainment and spend $210, budget $190 next month to get your books back in order. When that’s not possible, learn from your mistake, adjust your budget or spending habits, then move on. Don’t dwell on mistakes, and don’t get discouraged if you don’t immediately upgrade your financial habits.
While you’re logging expenditures, look for places where you can save without significantly reducing the quality of your lifestyle. Sometimes that means rethinking old advice.
“If you’re expecting a kid, don’t fall into the trap of thinking you need a bigger house or car,” Woroch says. “Babies don’t need much room! Stay put and save up until you can truly afford more space.”
That’s a fairly extreme example, but it gets to the heart of the problem: Learning how to make a budget is all about differentiating the wants from the needs and logging absolutely everything. Commit to those two principles, and you’re probably in good shape. There’s no hard-and-fast rule, and your budget will adapt to your lifestyle over time.

“As long as people live within their means, are being diligent with saving, and are not overspending, especially on fixed items (e.g., having a mortgage they cannot afford so they end up being house-poor), then it really is up to the person what works for them,” Hung says.
“I believe budgeting is something anyone can do, and frankly should do,” she notes. “I always say that if you know how to make money and spend money, you certainly need to know how to manage it properly.”

Categories
Happy x Mindful Wellbeing

One Minute Of Meditation A Day Is Good Enough (Really)

I grew up knowing that meditation was good for me. Our high school guidance counselors frequently suggested meditation to us as a stress-management technique. Experts on The Oprah Winfrey Show recommended meditation. Multiple media outlets frequently reported on the benefits of meditation.
Like many people, I had the knowledge that meditation is good for you—but I still didn’t do it.
Why? Mostly I believed I lacked the time. Not to mention that I simply got bored if I had to sit still for longer than 10 minutes.
I know I’m not alone. Many people agree that meditation is good in theory, but they struggle to practice it. In Meditation for Fidgety Skeptics, author Dan Harris provides a pretty bold solution. He asserts that one minute of meditation (nearly) every day can be beneficial.
I know what you’re thinking: One minute? How can anything positive come out of only one minute of meditation a day?
One minute of meditation is just a stepping stone. It’s an excellent start for those who struggle to get into meditation—or those who are skeptical of the practice in general. Here’s why.

1) It makes you aware of the buzz within your own mind.

If you’ve ever tried meditation, you probably realized that it’s really hard to soothe your brain: Your thoughts are constantly buzzing around in your mind. Truthfully, though, this is a good thing.
This awareness of your own thoughts is beneficial in itself, Harris said in an interview with NPR. He notes that beginner meditators realize that their minds are constantly busy, which is an important realization in itself. Once we begin to notice how busy our brains are, we have a better understanding of our thoughts.
Take, for example, my own experiences with meditation. I often have mean or judgmental thoughts, like everyone else. For example, I might judge a person by their appearance or I might have body-negative thoughts even though I don’t put much stock into looks.
I might not believe these things, but I still think them. My gut tells me to be ashamed of these thoughts and hide them instead of unpacking them.
When I became aware of how many thoughts flow through my mind, I realized that the loudest thoughts aren’t necessarily ones that need to define my actions or my attitude. I’ve learned to examine the thoughts I have and process them instead of letting them rule my actions.
One minute doesn’t seem like enough to clear your thoughts, but that’s not what you’re aiming to do. An awareness of that “buzz” in your mind is super beneficial in itself, and it can be achieved in just one minute.

2) It helps you form a habit.

Forming a habit is extremely hard but extremely rewarding.
One of the many tricks when it comes to forming a habit is routine. The key is consistency, not quantity. Doing something everyday-ish, as Harris says, means you’ll be able to form the habit and become acquainted with doing it often.
Ten minutes a day can be pretty hard to set aside, but I think we all have at least one minute where we’d otherwise be scrolling through social media. It’s easier to commit to one minute a day, which means this habit will be easier to stick to.

3) You’ll likely increase the time you spend meditating.

Once you’ve formed that habit, it will be easier to increase the time you spend meditating.
Scientific studies have suggested that meditation improves one’s emotional wellness. Gratitude meditation has been linked to better mental health and emotional regulation, and other studies have shown that meditation can improve your ability to cope with stressful circumstances. Even better, experts have suggested that the optimal amount of time for meditation each day is five to 10 minutes.
Spending 10 minutes a day meditating is a hard sell if you’re unsure if it works. One minute, on the other hand, isn’t much to lose. Once you try it for a minute each day, you’ll see the benefits. Meditating will sell itself.
Once you’re into it, it’s easier to think, Hey! I can do this for a few more minutes. Soon you’ll build up to a longer amount of time. More minutes spent meditating equals more benefits for you!

How to Start Meditating

Yes, 60 seconds of meditating per day can be super useful—but if you’ve never done it, you might be wondering where to start.
First, remember to keep your expectations low. You won’t be able to “calm your mind” immediately, nor will you be able to clear your thoughts. Let them buzz. Notice them. Try not to get wrapped up in them; instead, watch them float by like you’re watching a movie.
Second, being comfortable is important. You probably don’t need a meditation cushion as you’re only still for a minute, but you should sit in a comfortable space free from distractions.
Try to focus on something still, like a simple object in front of you or a wall. You can also focus on your own breathing. For beginners, focusing on something tangible is a fantastic way to get into meditation.
Still struggling? Try a guided meditation or download a meditation app like Headspace.
Remember that you don’t need to be a mindfulness master to get meditation to work for you. Even if you feel like you’re not doing it “right,” it can still benefit you—one minute at a time.

Categories
Happy x Mindful Wellbeing

How To Be A Confident Woman, According To 2 Psychologists And An All-Around Girl Boss

When I was in first grade, I won a countywide writing award for my creative masterpiece, The Magic Rock, about—you guessed it—a magic rock. My success fueled my dreams of being a writer from an early age, and after that, I wrote all the time. By the end of first grade, I knew that I was going to become a famous writer.
Fast forward to almost-adulthood. Even though I had a bold, outgoing personality that screamed “Self-confident lady coming through!” I actually struggled with deep insecurities about my own abilities, appearance, and intelligence. I still wanted to be a writer more than anything, but at my core, I felt that I’d never be good enough to achieve my goals.
So I gave up on writing. I pursued a series of unfulfilling and unsatisfying jobs until a friend offered me a freelance writing gig with her company. I was nervous, but I submitted a writing sample anyway. And to my surprise, the editors loved what I’d written.
So I kept going. I was not going to win a Pulitzer for those blog posts, but it felt great to flex my creative muscles after so many years away from my craft. Getting my first paycheck for my writing was one of the best days of my life. Yes, it was peanuts, but it was real money I earned from writing, a dream I’d had since I was 6 years old. And it gave me the confidence to apply for more writing gigs until last year, when I officially became a full-time writer. Seriously, now I even have business cards, so you know it’s legit.
Often, though, we feel inadequate in our appearance, how we parent, and in the workplace. According to a 2002 Monitor In Psychology article, people who base their self-worth on what others think about them are more likely to have higher levels of stress, anger, and relationship issues.
“Self-confidence impacts how we perceive our health,” says Jim Seibold, PhD, a family therapist based in Arlington, Texas. “Those with higher self-confidence are more likely to view themselves as healthy. Those with higher self-confidence cope more effectively under stress and are low utilizers of physician visits.”
But confidence doesn’t come easy for most women, myself included. That’s why I sought out advice from confident women, like NY-based therapist Kimberly Hershenson, Dallas-based realtor Kathryn Sharrock, and CEO Mae Karwowski to really find out how to be a confident woman.

How to Be a Confident Woman: The Importance of Putting Social Media in Its Place

“Julia’s newest promotion popped up in my newsfeed. When will it be my turn?”
“She probably didn’t mean it, but Rachel’s comment about my weight on my new profile pic really stung. I mean, I just had a baby!”
How many times have you been scrolling through social media and been hurt by something that someone posted?
The effect social media can have on confidence has evolved along with social media itself. In a 2008 study, researchers suggested that people with low self-esteem could benefit from engaging on social media platforms like Facebook because it helped reduce loneliness. Fast forward a decade, and some experts believe that social media can actually have a negative impact on confidence. One recent study found that the more participants used Facebook specifically, the worse they felt about their overall well-being.
“Rude comments or bullying in general can make one feel hurt, sad, or angry, leading to feelings of depression, anxiety, or self-esteem issues,” says Hershenson. “When the rude comments or bullying are online, and you are looking at social media at home or at work, it can be even worse because it is happening to you in a place you should feel safe, and possibly when you are around people [who are] important to you, such as your children.”
It’s also hard to escape online comments because everything on the internet is seemingly forever, and erasing an image or disabling an account we’ve outgrown can feel like it requires an act of Congress.
So, how can you be a confident woman and interact with social media?
Try to limit the amount of time you spend on social media. Over the past year, I found myself feeling sad or upset almost every time I logged onto Facebook. I tried giving up the app by deleting it from my phone, but found myself simply scrolling though on a web browser instead. Even though it made me feel bad, I couldn’t stop looking at it. What if I missed something?
Because I couldn’t quit social media on my own, I downloaded the Freedom app, which blocks social media on your phone for a certain number of hours a day to help you take a healthy break. Instead, use the time you would have spent on social media apps to practice self-care, have a face-to-face interaction with a friend, and practice healthy habits, whether that’s reciting affirmations (more on that to come) or rolling out your yoga mat rather than continuing to scroll down your feed.

Girl Bosses Rule: How to Be a Confident Woman in the Workplace

“I work mostly with women, in a warm, open workspace, and I still feel like there’s a gender confidence gap,” says Dianna Leyton, a digital marketing strategist based in Richmond, Virginia. “I’ve noticed that women, even in a comfortable environment, feel as though they need to be an expert on every topic before speaking up in a meeting or even applying for a job. Men, on the other hand, seem to be more comfortable relying on confidence and ‘winging’ a situation.”
“Research shows that men are more self-assured than women,” Hershenson explains.
She’s right. An eight-year study with participants of both genders from all over the world found that men universally exhibit much higher self-esteem than women. The gender confidence gap, as it’s come to be known, is especially detrimental to women in the workplace.
Confident people tend to speak up more in meetings, criticize leadership with few consequences, and show higher favoritism to those who are similar to them. Since men tend to be more confident than women, this can lead to a woman being overlooked in the workplace. Combine the gender confidence gap with other issues women face in the workplace, and it is no wonder that 95 percent of the CEO positions at S&P 500 companies are held by men.
So what can you do to be a confident woman in the workplace?
”When you’re doing a great job, it’s easy to have confidence,” Karwowski, the founder of her own social influencer firm, Obviously, says. “It’s important to feel stress at work. It means that you are growing and you are getting out of your comfort zone. That growth is vital for you to improve in your career. I always remind myself that any insecurity or doubt means that I’m putting myself in a situation to grow—so I should go for it and do an awesome job!”
“I also take the time each morning to ask myself what my three priorities are for the day and for the week,” Karwowski continues. “ I then ask myself What are the things I’m worried about, and why? For example, I’m worried about this big pitch meeting we have on Thursday. Once you can clarify your concerns, it’s much easier to plan how to tackle that challenge and be ready for it.”
Girl boss Sharrock, who started her own empowering women’s group with two chapters in Texas, shares a tip she practices regularly:
“Start a gratitude journal and become grateful! Write down three things a day that you are thankful for. Your mind will start to naturally see the good in life and in yourself. Last but definitely not least, surround yourself with confident people, people who are going to encourage themselves and you to do great, believe great, and be great.”
Even though Sharrock describes herself as extremely self-confident, she says there are still moments in which she feels totally inadequate. When Sharrock starts feeling less than, though, she has a plan of action to boost her confidence right back up.
“There are so many moments when I feel gross, I feel useless, I wonder if I am living my best life, and that’s okay. When you have a bad day, write down your blessings and fall asleep; you’ll reset and wake up with a whole new mindset and fresh start to knowing [the] badass you really are!”

How to Be a Confident Parent

Women’s confidence issues aren’t just at work. It’s easy to let doubt in our own abilities creep into all aspects of our lives.
“Did I permanently scar my kid when I punished him this afternoon?”
“Misty’s kids never act out. Why is she so much better than me?”
Sound familiar? It’s important to know that you can be a mother and a loving partner while still being a confident woman.
If others (like the snarky third-grade room mom) second guess your parenting choices, the mama bear in you may come out—or you might shy away from the confrontation, and in the process, lose the ability to defend your parenting choices confidently.
“Consistency in parenting is essential for creating confidence and security in your children,” says Seibold. “They are also more likely to consistently follow household rules and expectations because they do not change.”
Proactive parenting is also a sign of confidence, says Seibold.
“Look for opportunities to teach them the values you want them to learn instead of just reacting when there is a problem. …Catch [your kids] living out the values you are teaching and let them know you notice.”
“When you do this,” Seibold says, “you will also have more credibility when you do need to be corrective.”
It’s important to be humble as a parent, and if you’re wrong about something, you should definitely acknowledge that mistake. But all too often, women over-apologize when it isn’t warranted: to their kids, partners, friends, the barista at Starbucks. Perhaps one of the most important things you can do to be a confident woman and parent is to stop apologizing for your actions when an apology isn’t necessary. We apologize because we’re taught that boldness is rude in a woman. Even confident women still tend to couch their requests and desires as “I’m sorry” statements.
What does that teach our daughters? Our sons? None of what we’re after in our search for confident womanhood.
So only apologize when it’s really necessary. And in doing so, teach your children the right kind of confidence.

How to Be a Confident Woman…in the Bedroom

It may be easier to be a confident woman when it comes to your kids, but what happens to that confidence in the bedroom?
Maybe you don’t like how you look naked. Or you’re afraid your partner thinks your sex routine is no longer satisfying. But confidence in the bedroom is critical to a fulfilling, romantic relationship with your partner.
One way to build confidence in the bedroom?
“Don’t apologize for your quirks—things you do or say that others may find different or ‘odd’ are usually what makes you you,” says Hershenson.
If you like when your partner does certain sexy things, don’t be afraid to speak up and let them know. Or, if you like something that’s a little wild, bring it up! Your partner can’t please you if they don’t know what you want. A confident woman knows what she likes and how she likes it, and shouldn’t be afraid to pipe up, even when sex is less than spectacular.
If you’re struggling with body image issues in your romantic relationship, buying yourself some sexy lingerie may help boost your confidence, because when you look good, you really do feel good. When your partner sees you in that new teddy, all they’ll see is a confident woman. And that’s sexy as heck.

Being a confident woman takes practice.

Don’t expect your behavior to change overnight if you struggle with confidence issues. After all, breaking negative habits is hard.
Still, practice really does make perfect. One thing you can start doing to be more confident right away is to stop negative self-talk. Instead, aim to use words of affirmation when talking to and about yourself.
“Start by simply telling yourself that you are great,” says Sharrock. “Words of affirmation are real. You talk to yourself more than anyone else, so make sure your words are kind, they are confident, they are positive to yourself. You may not believe it at first, but you will once it becomes habit.”
Before a big meeting, Karwowski does the same thing to pump herself up.
“Telling yourself in the elevator It’s go time. Time to crush it! actually really works! You need to project confidence in your tone, body language, and speech.”
Banishing negative self-talk will require more than just saying nice things about yourself. You have to mean them, too.
“Self-compassion is being gentle with yourself, not beating yourself up over your past decisions and accepting that you are human and make mistakes,” says Hershenson. “Negating your thoughts or feelings by saying That’s not true isn’t helpful because in your mind, you truly believe you are stupid, ugly, out of shape, et cetera.”
Hershenson’s advice?
“Acknowledge your feelings without discounting them. When you get into a negative headspace, you can simply say, Even though I feel this way, it’s okay; I’m still worth being loved.”
Another confidence tactic is to reframe these negative thoughts about yourself. If you made a mistake, don’t beat yourself up over it. Instead, ask yourself why the mistake happened. Was it really your fault? Was the situation beyond your control? How can you move forward? This way, you can turn a negative situation into a positive, confidence-boosting moment.
But, like the superheroes say, “With great power, comes great responsibility.”
“If your confidence leads you to put down others or consistently put yourself first, then your confidence needs to be re-channeled in a healthier direction,” says Hershenson.
In other words, don’t let your newfound confidence let you become a full-fledged jerk. Because it is possible to become too confident. Be respectful (but firm) and apologize for mistakes (when really warranted), and you’ll probably never have to worry about becoming an egomaniac.
It’s tough to be confident as a woman. But as Katty Kay and Claire Shipman write in the introduction to their bestselling book, The Confidence Code, “Life on confidence can be a remarkable thing.”

Categories
Gym x Studio Sweat

10 Dollar Baby: My First Boxing Class Experience

Ever since I was a young tomboy who routinely wore oversized soccer shorts, I’ve always felt an urge to punch things during frustrating situations or periods of anger. Yes, I am well aware that this makes me sound aggressive, but I’ve never punched a human being and am generally well mannered. My only victims have been bedroom walls, pillows, and couch cushions, occasionally resulting in hand pain that I instantly regret as embarrassment from my rage and tantruming washes over me.
After my boyfriend witnessed one of my recent pillow-punching sprees, he suggested that I try a boxing class (or 20) as a new venue for releasing my negative energy. If I enjoyed throwing punches so much, I might as well be hitting a bag with gloves on and optimizing my workout, he reasoned. This seemed like a natural fit for me, so I enrolled in my first TITLE boxing class, which was my favorite price: free.
Since I’m not the cardio queen I once was, I opted for the 30-minute evening class on a Friday after work. After a day filled with meetings and a gnarly commute, I was more than ready to let my fists fly.
The moment I pulled into the parking lot, however, I couldn’t help but feel slightly intimidated. Would there be real boxers here? Would I look like a total weakling? Could I even move the bag with one of my punches?
After a couple minutes of worrying, I called my ultimate ride-or-die chick, my momma, to ask her if I should even walk inside. “You’ll feel so much better after you take this class. You know you will,” she assured me confidently. As the saying goes, momma knows best. Her words fueled my fire as I entered the boxing gym for the first time.
Since this was my first boxing class, I needed to learn how to properly wrap my hands to support my wrists and prevent any broken bones. I had purchased wraps on Amazon prior to class, but most boxing gyms, including TITLE, provide wraps for purchase.
After meeting my instructor, she showed me how to properly wrap my hands and wrists, taught me the basic punches that would be used during class (jab, cross, hook, and uppercut) and gave me a pair of boxing gloves still wet with sweat from another human being.
I cannot lie…the sweaty gloves grossed me out. I immediately grabbed some disinfectant wipes that were hanging on the wall and began wiping down the inside of each glove. I know a badass boxer probably wouldn’t be fazed by this, but I’m a newbie and I couldn’t ignore it.
The class began with 10 minutes of cardio to warm up and after about five minutes of non-stop action, my face was as red as a cherry tomato. This warm-up was definitely not for the faint of heart since it involved continuous movement. One moment we were sprinting, then doing jumping jacks, bear crawls, burpees, and beyond. I could tell my instructor was going to push me, and I enjoyed the challenge.
Following the cardio portion of class, we did four consecutive three-minute boxing rounds—throwing different combinations of punches and doing footwork around the bag. After the first two rounds, I realized what a full-body workout boxing can be and gained a new respect for those who pursue this sport on a competitive level. I can assure you, boxing is way harder than it looks on television! I finished all four rounds and loved being able to punch the bag as hard as I possibly could without experiencing pain in my hands, or the embarrassment of punching inanimate objects in my home.
The ass kicking—I mean, workout—ended with seven minutes of ab exercises using medicine balls and a healthy amount of glute bridges, which got my buns burning. I love doing ab exercises and my yoga practice definitely came into play here, making this the easiest portion of the class for me by a landslide. I was extremely glad that I chose to start with the 30-minute class because I truthfully don’t believe that I could have worked out at this level for 60 to 75 minutes.
Drenched in sweat with my baby biceps popping for the world to see, I headed home to shower off. It was when I first raised my arms to lather my shampoo that reality struck: I’m gonna be sore tomorrow. My body was not deceiving me, and my arms (mainly the outside of my biceps and forearms) were sore in places that I didn’t know existed. I don’t want to sound dramatic—I was still able to raise my arms to get dressed and style my hair—but I could definitely feel the impact of the workout on my upper body for the next two days.
Overall, my first boxing experience was a great stress-reliever and a fantastic full-body workout. My personal recommendations for anyone who is considering trying boxing for the first time are to hydrate properly before and after class, focus on your breath during your punches, and ask someone knowledgeable at the gym or studio you choose to teach you how to wrap your hands and wrists properly to avoid injury. Don’t be afraid to start with a shorter class and work your way up. Happy hitting!
[related article_ids=3738,16316]

Categories
Nosh Nutrition x Advice

Asked And Answered: What Do Nutritionists Eat?

It seems that every day a new study comes out touting the magical health benefits of one food, while another piece of research scolds us for eating too much of something else. The ever-evolving world of nutrition is so tough to navigate that most of us struggle to build a healthy, balanced diet.
But if there’s one group of people who should be able to nail food choices, it’s nutritionists. They’re trained in the proven principles of a healthy diet and stay up to date on the latest research about what—and how much—we should eat.
Armed with all of that knowledge, nutritionists probably fill their fridges with organic produce, stick to the leanest cuts of protein, nosh on celery sticks for snacks, and never indulge in sweet desserts…right? What do nutritionists eat, anyway?
To find out, we asked Amy Goodson, a registered dietitian nutritionist from Dallas, to spill the secrets of what she really buys at [linkbuilder id=”626″ text=”the grocery store”] and eats on the go.
(Spoiler: Her kitchen’s not filled with organic foods, but it definitely has a bottle of red wine.)

Q: What inspired you to become a nutritionist? Tell us a bit about your background.

A: I became interested in nutrition through fitness. In college and grad school, I taught group exercise and was a personal trainer, which enhanced my interest in nutrition and inspired me to look at what becoming a registered dietitian actually involved.
While just about anyone who has learned about diet and nutrition can say they are a “nutritionist,” becoming a registered dietitian requires four years of college, participation in an accredited 9–12-month internship, and passing a credentialing exam. So while people might refer to me as a nutritionist, the registered dietitian credential is what truly makes the difference in my profession.

Q: Let’s cut to the chase: What do nutritionists eat? Give us the rundown of what a typical day looks like for you and how you choose the foods on your plate.

A: For breakfast every day, I eat oatmeal with a decent amount of peanut butter, half a small protein muffin, and coffee with milk. That never changes.
The rest of the day depends on my schedule. When I’m on the go or traveling to a speaking engagement, lots of my meals consist of healthy snack food. I end up eating lots of what I like to call “mini meals.” Lunch might be string cheese, turkey, whole grain crackers, and fruit, or I might eat some apples, grapes, and cheese, or a Kind protein bar or an RXBAR. I prefer these mini meals over heavier lunches, and I typically eat two of them between breakfast and dinner.
For dinner, I might have a salad with salmon, nuts, cheese, and fruit, or green beans with turkey, cheese, and crackers. There are always veggies and protein at dinner, but it can come in different varieties. And of course, a glass of red wine a few nights a week, as well.

Q: What about in between meals? What are some nutritionist-approved snacks?

A: Again, it goes back to my mini meals philosophy. I might do whole grain crackers with cheese, or fruit and cheese, or peanut butter and apples. In a pinch, I reach for a protein bar. The protein helps you feel full.

Q: How much do calories matter to nutritionists? How does that influence your food choices?

A: I have always had to watch what I eat to stay my size, so while I don’t count calories or track the numbers, I can do a quick estimate in my head. I am definitely aware of roughly how many calories are in my meals, but I wouldn’t be able to tell you an exact total at the end of the day.

Q: Tell us about a nutritionist’s grocery-shopping routine. Where do you buy your food? How often do you visit the grocery store?

A: I buy food wherever it’s convenient, often Walmart, Whole Foods, and Central Market. Sometimes I’ll go to Kroger. I typically go grocery shopping about once a week, unless I’m traveling.

Q: Some nutritionists swear by meal planning. Is that something you do as well, or do you tend to wait for inspiration to strike while you’re at the grocery store?

A: Sadly, I don’t love cooking! I’m single, live by myself, and my weeks are so busy with work, travel, and life stuff that meal planning isn’t a big thing for me. I’m a creature of habit, so eating the same variation of things is fine for me. I guess I don’t have the chef gene!

Q: Is everything you buy organic and/or genetically modified organism (GMO) free?

A: Actually, none of what I buy is organic or GMO free. Organic does not make food healthier—I just wash my fruit and veggies well. There’s also no need to spend more on organic dairy, either. In the world of agriculture, which is similar to technology, advancements in science (such as with GMO foods) are key to production. To feed a growing world, genetically engineered foods will be required. There are tons of studies that say GMOs are perfectly safe, so GMO or non-GMO, I eat it.

Q: Clean eating is a huge trend in the health world right now. What does clean eating mean to a nutritionist?

A: To me, it means focusing on trying to eat whole foods much more often than processed foods. It’s not that I never eat processed food, but I try to choose whole, fresh foods as often as I can.

Q: Care to share a nutritionist’s guilty pleasures?

A: I go by the 80/20 rule, which says that 80 percent of the time, you should choose healthy foods. The other 20 percent of the time is about living a little! That’s when I eat food I would not typically eat every day. My favorite appetizer dishes are cheese plates or spinach and artichoke dip with corn chips or pita. Saturday nights are when I tend to have dessert, but I’ll try and split it with someone if we’re eating out or limit myself to a few bites of something sweet if I’m at home.

Q: What do nutritionists eat when traveling?

A: Trays with combinations of cheese, fruit, nuts, and crackers are my go-to snack in an airport. I have eaten this meal in just about every form it comes in. If I’m looking for a restaurant in a new city, I’m hands down seeking out the best place for fish with roasted veggies and some of my favorite sides, like polenta and grits.

Q: As a nutritionist, you know a ton about what’s healthy and what’s not. Which ingredients and products do you avoid, and why?

A: There are thousands of products and ingredients on the market, so it’s difficult to pinpoint exactly which ones I avoid. I just try to stick to fresh, whole foods whenever I can. I focus on nutrient-rich meals and try to make the healthiest choice when whole foods are less available, such as at a fast food place.

Q: What’s the biggest health myth you hear as a nutritionist? Now’s your chance to bust it!

A: There are too many nutrition myths to count. The amount of misinformation in the health world is unreal. The one that really irks me, though, is the idea that you have to cut out one particular food or food group to lose weight. Everyone has their own opinion on what that particular food is. But the truth is that there’s no one food that makes you gain weight and there’s no one food that helps you lose weight. Reaching and maintaining a healthy weight requires a balance of carbs, protein, fats, veggies, and fruit, and eating appropriate portion sizes.

Q: What are the top five foods you can’t live without as a nutritionist?

A: It would have to be peanut butter, oats, cheese, roasted veggies, and red wine. Oatmeal with peanut butter is the start to every day of my life—the fiber, protein, and healthy fat get me going after my morning workout. Cheese is one of my favorite easy proteins, and I love pairing it with roasted veggies. As for the red wine, it works for dinner, happy hour, and girls’ night out. Sharing a glass with a friend is good for my heart and my soul!

Categories
Health x Body Wellbeing

I’ve Spent Hundreds On Custom Lingerie And Swimwear (In The Name Of Self-Care)

Editing for HealthyWay is a privilege and a motivator. I spend my workdays supporting writers—most of them women—in asking and answering the question “What is a life well lived?” When I pack it up in the evenings and head into my weekends, it’s my turn to ask and answer those big questions about wellness and womanhood, and I get to take all that inspiration and information with me.
One of the most important things this has precipitated? Getting real about my limitations and needs and feeling a spark of creativity when it comes to defining and investing in self-care.
Working on articles about treating yourself to lingerie, managing stress in ways that prioritize mental health and physical well-being, and making the most of alone time when you’re coupled up gave way to something unexpected: the desire to commission some custom clothing—and when I say clothing, I mean swimsuit tops and bras. Here’s why…

Owning the Over-the-Shoulder Boulder Holder

I hate that phrase, and Mother Nature decided not to bless me with anything that could be called boulders, but hey, we all know what I’m talking about. No grown woman I know likes bra shopping, and for me, it’s long been an uncomfortable (and sometimes shame-inducing) experience.
I have a genetic connective tissue disorder, and during college I was diagnosed with costochondritis—a related condition that results in swelling of the cartilage around the sternum, along with chest wall pain and tenderness. I remember trying on clothing with my sister in a fitting room a year or so after my diagnosis. I wanted her opinion on a little underwire number. Was it a shirt? A bra? Who knows.
“What’s going on with your chest?” my sister asked, pointing to a puff of skin that was protruding where the underwires met.
“Yeah…that…” There was little more to say. She was shocked, I was mortified (but felt cared for and seen), and the top went back on the hanger because obviously it wasn’t for me.
For years I kept forcing myself into underwire bras (front-closing styles are sometimes somewhat more bearable) thinking Something’s gotta give. Eventually my body will get used to it. Then one afternoon in a CPR class, while I was practicing life-saving measures on a dummy, the pain really kicked up. I was wearing one of my favorite Calvin Kleins—a bra that looked so good I couldn’t imagine bidding it adieu. I started to feel nauseated and broke out in a cold sweat.
Suddenly the instructor stopped the class and asked if I was feeling alright. “I don’t want to be performing CPR on you!” I slithered off to the bathroom, where I would’ve cried if it hadn’t been for the tremendous relief of wriggling out of my bra and hiding it in my purse, saved by the cami-plus-button-down combo I was wearing, which easily hides what I’m working with.
Since then, I’ve bought and retired a lot of bras—guilting myself for the money wasted. I’ve got a few go-to sports bras. I’ve even swallowed my pride and tried nursing bras, despite not having any kids. I’ve mourned the loss of endlessly telling my husband “I can’t wear that” when he points out something he thinks I’d look good in. And just when it seemed like there was no sexy left for me in the lingerie department, I ordered a couple of Amuse Society swimsuit tops that wound up being my salvation.

Bringing Sexy Back (ft. a Side of Anxiety)

Longline, wire-free, adjustable straps: just a few bra-related terms that are music to this girls’ ears. I didn’t think I’d find my perfect bra swimsuit shopping, but surprise! That the Bailey Solid Longline Pullover Top was marketed as swimwear? I didn’t care! No one else had to know.
I undid two internal seams—carefully—and inserted soft cups to get that sought-after nip coverage, let out the straps to ensure even pressure around the most irritable part of my ribcage, and eagerly anticipated wearing lower cut, dressier shirts whose aesthetic is ruined by neon racerback sports bras. I’d found my bliss in two colors—black and mint green. All was right with the world. I even risked exposing them to chlorinated pool water during a vacation in Tulum last February, but please believe they are always line dried.
That said, I’ve never outgrown the anxiety that comes from living with chronic pain and sensory processing issues: the panic-inducing possibility that the one thing that makes you feel good will break, wear out, or get lost.
I shouldn’t be wearing these every day until I can buy more! Amuse Society stopped making them.
I’ll go bra free and only wear them on special occasions! That wasn’t the solution either.
Ultimately, I’m not comfortable rocking the bra-free life 365 days a year, and I’m owning that. Initially I wondered if this meant something terrible about me. Should all women be comfortable enough with their unadulterated femininity—and nipples, areolas, and boobs in general—to go bra, cami, and pastie free? I don’t know. The answer is complicated (or there isn’t one), and I’m okay with that. My own attachment to wearing a bra most of the time has helped soften my moralizing about elective surgery, expensive cosmetics, and hair dye. We all have our thing(s), and self-care means facing those and investing in them as needed so we can be nicer and get on with life.
Owning our thing also gives us an opportunity to get creative and support other women. Here’s what that looked like for me:

Make me a bra!

Sitting at work one day, it hit me: I should just have some bras made for me. Why not?
It was an exciting moment that I owe largely to the work I get to do—the inspiration and ingenuity I edit every day was dissolving my narratives of lack and not enough. I can’t afford it, I don’t know where to begin, and That’s selfish weren’t true anymore. Thank you, ladies of HealthyWay!
Stepping into my power meant reaching out to my network. One cannot simply make a bra alone! I DMed a burlesque stage manager (badass, am I right?) I used to work with and asked if she knew anyone in Saint Louis who does custom costume and clothing design. Of course! Another DM, a busy schedule, and a referral to a mentor later, and I had an appointment to talk bra with a legit designer.
I took my precious mint-green brassiere with me and she invited me up to the impeccably decorated shared space on the top floor of her apartment building overlooking the idyllic Central West End. She told me about her work for Disney, showed me some pieces from her swimwear and athleisure lines, and explained that she does sizing and could help with putting designs into production. Then we discussed features I was looking for in my ideal garment and the collection of bras and tops I was envisioning.
She seemed way out of my league but agreed to take my project on anyway. When she asked to hang on to my bra so it could inform her prototype and pattern, I gulped down my fear of never seeing it again. The possibility of more—more colors, more details, a little more sexy without sacrificing my sternum—was too good to pass up.
A few weeks later, I was treated to a fitting in her beautiful apartment-cum-studio. I got my OG bra back and left her place inspired. This weekend, a brand new, swan-white, custom-designed bra will be mine! Up next: floral printed swimsuit tops, maybe a bit of lace, perhaps some pom poms? The sky’s the limit, and yes, I will be drinking more drip coffee and fewer Starbucks cherry mochas to fund the operation.
Bras are complicated. Boobs are complicated. Living with a chronic condition, anxiety, or the body image issues that often come with womanhood adds a dimension that is sometimes hard to put into words or relate to our zest for life. We can feel angry at our bodies. We can be mad at the industry. We can also get creative and work together to be true to ourselves.
Kelly Dillon of Eating Off Plastic recently posted this advice for those with sensory processing disorder, and it’s a dose of encouragement we can all apply: “[Make] your world fit to your sensory needs, rather than trying to fit yourself into a world that doesn’t seem made for you.”
Here’s to thinking outside the box, asking for and investing in what you want, and a summer of rocking body-ready swimwear—whatever that means to you.
Share your fave body-ready swimwear with the ladies of HealthyWay by tagging @itsthehealthyway on Instagram.

Categories
Food Philosophies Nosh

Paleo Vs. Keto: Which Is Best For You?

More and more people are changing their diets in an effort to look and feel their best. And if you’ve been researching diet plans, there’s no doubt you’ve come across two of today’s trendiest food philosophies: the paleo diet and the ketogenic diet. Both promise to help people boost their health by cutting out certain food groups and focusing on key nutrients. But when it comes to paleo and keto, how do you know which food philosophy is right for you?

HealthyWay
iStock.com/Lilechka75

“When I teach public classes with around 60 people, paleo vs. keto comes up every time,” said Julie Stefanski, a registered dietitian with OnCourse Learning. “Both diets have different rules and serve different purposes.”
There’s no one-size-fits-all approach to healthy eating. To help you find the right diet for your goals, we’ve broken down everything you need to know about paleo and keto, from the philosophies and benefits to the permitted foods and potential dangers.

Paleo vs. Keto: Learning the Basics

Proponents of both the paleo diet and the ketogenic diet rave about how changing what they ate improved their health. But the truth is, each diet is based on very different philosophies with specific outcomes. Understanding the basics is the first step in figuring out whether paleo or keto is the best fit for you.
The paleo diet looks to our Paleolithic-era ancestors for guidance on what to eat. Advocates say that when humans started farming roughly 10,000 years ago, our diets changed for the worse. They blame some of today’s health problems, such as obesity and heart disease, on the consumption of foods early humans didn’t have access to, such as grains, legumes, and dairy. The paleo diet encourages people to consume only foods that were available before advent of farming, such as fresh fruits and veggies, nuts and seeds, lean meat, and fish.

HealthyWay
iStock.com/demaerre

Paleo guidelines sound a lot like those of another “clean-eating” plan: Whole30. But is the paleo diet the same as Whole30?
“Whole30 is similar to paleo, but it’s more restricted and structured. Paleo has a much wider array of foods you can choose from,” says Stefanski.
HealthyWay
iStock.com/Koldunov

Like the paleo diet, the ketogenic diet is also based on what people ate a long time ago. Doctors in ancient India and Greece used fasting diets similar to the ketogenic diet to help people manage their epilepsy, but they weren’t exactly sure why it was effective. It wasn’t until the 1920s that physicians discovered a link between a low-carb, high-fat diet (with moderate protein and no starch or sugar) and seizure reduction.
HealthyWay
iStock.com/Vovchyn Taras

Since then, people have started adopting the ketogenic diet for another potential benefit: weight loss. The ketogenic diet works by simulating the effects of starvation and pushing the body to rely on fat, rather than sugar, as its primary source of energy—a state known as “nutritional ketosis.” But it’s not the only diet that can put your body into ketosis, says Stefanski.
“The Atkins diet is a type of ketogenic diet,” she explains. “The South Beach diet can also be ketogenic. It all depends on exactly how many carbs you eat.”

Paleo vs. Keto: Understanding the Similarities and Differences

As you learn more about paleo and keto, you’ll discover the two food philosophies have a lot in common. The ketogenic diet and paleo diet each have their own devotees who boast about how the eating plans helped them shed pounds, improve their health, and even manage certain diseases and chronic conditions. Neither diet allows much, if any, consumption of grains, legumes, starch, or refined sugar, and both keto and paleo encourage people to eat animal proteins.

HealthyWay
iStock.com/Mariha-kitchen

Since both diets also cut out major food groups, adherents might not get enough nutrients from food alone, Stefanski cautions.
“Taking a vitamin is vital to staying healthy when you’re restricting your diet,” she says. “These diets may not offer enough ways to meet your calcium and vitamin D needs.”
But beyond that, the two diets have more differences than similarities. One of the biggest differences between paleo and keto is how to handle carbohydrates, says Stefanski.
“Paleo looks at the type of carbs and how they’re prepared or processed, whereas the ketogenic diet focuses on the amount of carbs someone’s eating,” the dietitian explains. “There are a lot of foods people consider to be paleo, such as root vegetables, that are healthy but exceed the amount of carbohydrates you’re limited to on the ketogenic diet.”
HealthyWay
iStock.com/DronG

Unlike the ketogenic diet, the paleo diet doesn’t focus on entering a state of ketosis. Instead, it demands that followers seek out high-quality, nutrient-dense foods, preferably grown without pesticides or other toxins. People on the paleo diet get their fat from fish, lean meats (especially grass-fed beef), and nuts, whereas ketogenic diet followers have more flexibility and sometimes include high-fat dairy products in their meals as well.
You should also look at potential health risks when evaluating paleo or keto—or any other specialized diet, says Stefanski. She believes that the paleo diet is healthier overall because it encourages you to eat a greater variety of fiber-rich, plant-based foods than the ketogenic diet.
HealthyWay
iStock.com/happy_lark

“With the ketogenic diet, there’s an increased likelihood of constipation. You aren’t getting enough fiber from plants to make sure you’re going to the bathroom enough,” she says. “The ketogenic diet might not be good for the bacteria in our gut, either. You really don’t get enough prebiotics, so the diet should be approached with caution.”
Finally, if you’re not great with math, the ketogenic diet might not be for you. It requires you to count the amount of fat and carbohydrates you consume and maintain a strict ratio. Paleo, on the other hand, is more concerned with what you put in your body (rather than how much), so it’s generally more forgiving than keto.

Paleo vs. Keto: Which is right for your goals?

When deciding between paleo and keto, your success will depend on your lifestyle and exactly what you’re trying to achieve.
Are you trying to lose weight? Manage health issues? Cut out processed foods? Each food philosophy comes with its own set of potential benefits and challenges.
“I definitely see the ketogenic diet being used more for weight loss and blood sugar control over any other reason,” says Stefanski. “From a medical perspective, the ketogenic diet is also used for seizure control. The ketones are beneficial for your brain.”
Paleo, on the other hand, tends to appeal to people who are striving to live an overall healthy lifestyle instead of just trying slim down. It has close ties with the CrossFit community and the philosophy that food should be considered primarily as fuel for the body. Some people believe the paleo diet helps fight disease and illness as well, says Stefanski.

HealthyWay
iStock.com/littlehenrabi

“Some of my clients are more interested in the paleo diet to boost their immune system. It tries to get rid of things like preservatives, which are unnatural,” Stefanski explains.
Are you an athlete? Your dietary choices will affect your performance, Stefanski notes. “A sprinter on the ketogenic diet might not have enough glycogen stored in their muscles, so that could hurt their performance. Cyclists, on the other hand, might want to shift to a high-fat ketogenic diet to increase their endurance,” she says.
Before you make a decision about paleo vs. keto, you also need to consider your individual food preferences and how much time you have to shop for groceries, prepare meals, and cook.
HealthyWay
iStock.com/maroke

“Both of these diets require a significant amount of food prep, so they might not work for someone who’s super busy,” cautions Stefanski. “It’s even more true with the ketogenic diet, and you may start relying on unhealthy convenience products rather than made-from-scratch meals.”
Still undecided? The good news is that you don’t have to choose between paleo and keto—the diets are complementary enough that you can do them both at the same time, says Stefanski, who recommends taking a gradual approach.
“Start picking mainly paleo diet foods and limiting sugar and highly processed foods. Once you get used to it, you can think about starting to count and restrict carbohydrates. You can reduce carbs without going as low as the ketogenic diet,” she notes.
HealthyWay
iStock.com/sveta_zarzamora

Whether you’re debating paleo vs. keto, or any other diet, restricting your [linkbuilder id=”6666″ text=”food choices”] will have an impact on your health. It’s important to work closely with your physician and a dietitian to make sure you’re getting enough nutrients, says Stefanski.
“Don’t just start haphazardly. Get your doctor to run blood work first. Then, work with a dietitian to set a start date, decide what you’re going to eat, and what supplements you need to take,” she says.
Her bottom line? “It’s really important to have a plan if you want to succeed on any diet.”

Categories
Happy x Mindful Wellbeing

Practicing Mindfulness Can Actually Make You A Better Person: Here’s How

Mindfulness. It’s one of those words you just can’t stop hearing. Along with self-care and “wellness,” the practice has surged in popularity in recent years.
There’s little question that taking the time to really focus on things—whether it’s your breath and thoughts, the activities you’re doing, or the world around you—can make you feel good. But can mindfulness make you a better person, too? Well, yes!
Mindfulness, according to Ellen Langer, the Harvard researcher best known for studying the practice, is “the process of actively noticing new things, relinquishing preconceived mindsets, and then acting on the new observations.” It can include meditation, but it doesn’t have to.
What mindfulness does require is being in the moment, forcing ourselves to focus. It’s not easy, especially in a society where job recruiters advertise for the consummate multitasker and we are constantly juggling work–life balance. We’re a nation of distracted drivers, distracted workers, and distracted parents.
Mindfulness is a way to cut through the clutter and reconnect. So what does that have to do with being a better person?

Up your empathy quotient.

Life is hard, and sometimes it’s even harder to be empathetic, especially when you’re going through a rough patch. But practicing mindfulness can change that. In a study published in the Journal of Experimental Psychology, researchers at California State University San Marcos say that people who received mindfulness instruction were better at regulating their emotions than those who hadn’t received the training. In turn, they were more also empathetic to a stranger who had been ostracized in a simulation.
Not convinced that one study is proof enough you should be more mindful? There’s more! When people spent six weeks pursuing a lovingkindness mindfulness meditation, researchers from Yale and Michigan State University found a reduction in stigmatizing and discriminatory attitudes toward homeless people.

Giving Your All

Multitasking sounds like a great quality. You can do everything! You are woman! Hear you roar! But when you’re talking on the phone with your cousin, typing an email to your boss, and practicing lunges at your standing desk, studies indicate something (or someone) is getting shortchanged. Switching between tasks, researchers have found, comes at a cost to the brain, and our response time becomes sluggish. If someone is trying to carry on a conversation with you while you’re doing other things, that means you’re not responding to them as fast as you think you are…or giving them the attention they deserve.
Mindfulness requires you to give your all to what you’re doing, which means you’re forced to choose between the email, the cousin, or the lunges. By cutting out those other tasks and paying attention, you’ll be a better conversationalist but also a kinder, more engaged person.

More Mindfulness = Less Stress

Stress stinks. It makes us anxious and tired, and it can physically hurt. But the stress we carry around doesn’t just affect us. Scientists have found that stress tends to make us irritable and angry, as we lash out at those around us. In other words? Stress can make you a jerk.
Mindfulness could be the key to breaking through to the other side. After all, there are a host of studies out there that have found mindfulness is linked to stress reduction. Cut the stress; cut that mean streak!
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Categories
Life x Culture Lifestyle

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

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

Get a side hustle.

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

Put your volunteer hat on.

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

Grab your backpack.

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

Join the group.

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

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

Just do it.

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