Tag: sfs-backfill

Categories
Happy x Mindful Wellbeing

Nurtured By Nature: How And Why You Should Incorporate Ecotherapy Into Your Routine

When my doctor wrote me a prescription for 10 minutes spent in nature each day, I thought she was joking. It turns out that an increasing number of medical professionals are prescribing ecotherapy—that is, contact with nature—for their patients. This could include anything from sports in outdoor environments to spending time with animals to hanging out in a park or garden.
While sunshine and fresh air might seem like a crunchy response to illness, there’s actually a great deal of research that suggests nature has a positive impact on people’s mental and physical health.
Studies suggest time in nature can improve the memory and cognitive function of people with depression. Group walks are also associated with a lower rate of depression, better mental well-being, and less perceived stress—in other words, people cope better with stressful life events when they intentionally spend time in nature with others.
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A number of studies have also suggested that gardens in hospitals have a number of health benefits for patients, particularly stress-reducing benefits. While there is a need for more research, nature-based therapy is often used to successfully treat people with stress-related illnesses.
Ecotherapy also includes animal-assisted therapy. Those of us with furbabies can attest to their abilities to heal and comfort, and science suggests the same. For example, various studies show that animal-assisted therapy can aid in treating depression, helping people with post-traumatic stress disorder, and comforting those with dementia.

But why is ecotherapy good for us? And how exactly does it work?

While ecotherapy experts can’t pinpoint exactly why ecotherapy works, there are a few well-supported theories. In a meta-study, leading ecotherapy expert Craig Chalquist attributes ecotherapy to the fact that we’ve evolved to exist in natural environments. Remaining in urban areas is thus like taking an animal out of their natural habitat—we don’t adapt to it easily. “Disconnection from the natural world in which we evolved produces a variety of psychological symptoms that include anxiety, frustration, and depression,” he writes. “These symptoms cannot be attributed solely to intrapsychic or intrafamilial dynamics.”
In a world where we’re often looking at screens and processing a lot of stimulating information, nature can provide us with a much-needed break. Staring at your screen all day can be overwhelming, and a few minutes spent in the garden or park can give you time to relax and recharge.
Since most of us are stuck in offices for the majority of the day, it’s pretty hard to incorporate more nature into our weekdays. If you’d like to harness the de-stressing power of nature during the day, try some of the following ecotherapy activities:

  • If possible, get outside during your lunch break. Instead of eating lunch at your desk or in the office break room, head to a nearby park or walk down a leafy avenue. Even a breather on the balcony or in a garden is a great way to get some quality time with nature!
  • Get some houseplants to spruce up your work area. Indoor plants are shown to have a positive effect on our well-being. A recent study suggested that potted plants have a positive impact on job satisfaction, too.
  • Try to spend a little time in nature before or after work. If possible, try walking or cycling to work. If not, have your morning coffee while sitting in a natural environment or read a book in the park after work.

According to many ecotherapists, ecotherapy should also include giving back to nature. This can be therapeutic in itself. For example, it can be super satisfying to work on a garden and see your handiwork come to life, and cleaning up a park can give you a sense of accomplishment. For this reason, activities like plogging (that is, picking up litter while jogging) can be beneficial to your health and the environment.
If you’re interested in giving back to nature while enjoying the benefits of ecotherapy, try activities like beach cleanups, working in a community garden, planting trees, or tending to a small indoor succulent garden. Want to get out and enjoy nature with others? Plan a hike or commit to taking your pup for a walk at least twice a week. Don’t have a dog? Meet up with a friend or neighbor who does.
Recreation.gov and the National Audubon Society also host excellent resources for finding inspiring outdoor destinations near you.

Categories
No Gym Required Sweat

Get Lost (And Find Yourself) On America’s 6 Best Hikes

The rigor of a hike rewards us with fresh air, breathtaking views, and a reconnection with nature. But getting to know ourselves a little better might be the biggest payoff of all. As famed mountaineer Sir Edmund Hillary once said, “It’s not the mountain we conquer, but ourselves.” There’s something moving about strapping on your hiking shoes and hitting the trails.
But the benefits of being out in nature don’t stop at a spiritual uplift. One study found that spending time in the forest could help lower blood pressure and cortisol levels. Other research shows that walking for 90 minutes in nature leads to lower activity in the part of the brain associated with depression. Clearly, a prescription for ecotherapy might be just what we need to improve our health and wellness.
Feeling inspired? You could strap on your hiking shoes and head to your nearest trail today. But the U.S. is filled with amazing hikes worth a bit of travel time. Here are a few of the country’s best hikes that we know you’ll love.
[sol title=”Dragon’s Tooth Trail” subheader=”Virginia’s Blue Ridge Mountains”]
Considered an integral portion of the Appalachian Trail, the Blue Ridge Mountains are equal parts challenging, breathtaking, and approachable. And with Amtrak’s recently restored passenger train service to Roanoke, Virginia, hikers can easily reach the area.

A post shared by RunVaBlueRidge (@seandonachy) on


The Blue Ridge Mountains offer a variety of scenic trails. Try Dragon’s Tooth Trail: a rugged 4-mile hike that features interesting rock formations, including the namesake 35-foot spire jutting from the ground. It looks like something straight out of Game of Thrones.
[sol title=”Hanakapiai Trail” subheader=”Kauai, Hawaii”]
Hike an ancient valley to see a river, beach, and waterfall, all within a few hours, on the North Shore of Hawaii’s oldest island, Kauai.

A post shared by kim sarno (@conduit80) on


The moderate Hanakapiai Trail bursts with ecological diversity—look out for wild ginger, guava and banana trees, and lush tropical plants. You’ll also catch a picture-perfect view of the protective lagoon at Ke’e Beach, a top-notch snorkeling destination.
[sol title=”Blue Basin Overlook” subheader=”Oregon”]
The hills in central Oregon aren’t just appealing for their vibrant blue-green layers of stone, formed by volcanic ash, they’re also filled with fossils.

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The moderate 3.5-mile loop trail will give you incredible views of the colorful hills, along with an overlook of the entire John Day River Valley.
[sol title=”Coyote Gulch” subheader=”Utah”]
Hikers are spoiled when it comes to trails in southern Utah. But Coyote Gulch in the Grand Staircase-Escalante National Monument looks like something straight out of an oil painting. The remote trails in this area can be long and challenging, so many hikers opt to camp overnight.


That said, travel blogger Kristin Addis has written a handy guide on how to hike Coyote Gulch in just a day. “It’s an outdoor enthusiast’s dream,” she writes. You’ll hike under beautiful, swirling arches of smooth rock in the most striking shades of orange, see hardy wetlands, and test your balance on rock scrambles.
[sol title=”Point Reyes National Seashore” subheader=”California”]
With more than 1,500 species of plants and animals, views of the crashing Pacific ocean, and expansive grasslands, Point Reyes National Seashore is a marvelous place to experience the wild beauty of the West Coast. Trails here range from one to six hours.


Kick off your day at the Tomales Point Trail to Windy Gap, an easy 2-mile walk through one of Point Reyes’ best wildlife viewing areas (expect to see elk, rabbits, birds, and maybe even a bobcat!). You’ll also be treated to some spectacular ocean views. Up for more? You can continue on the trail for another couple of miles, watching it get less and less tame as you approach the point.
[sol title=”Acadia National Park” subheader=”Maine”]
Love great views? The Beehive Trail in Acadia National Park for you—as long as you’re not afraid of heights. It’s a short but strenuous uphill climb with iron rungs to help you ascend.

A post shared by Brittany Nye (@brittnye207) on


Along the two-to-four-hour hike, you’ll get bird’s-eye views of Maine. In fact, some visitors to the park report that Beehive Trail offers the best photo opportunities in all of Acadia National Park.
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Categories
Nutrition x Advice

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

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

Foods to Indulge on During Menstruation

Protein

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

Fruit

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

Iron-Rich Foods

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

Flaxseeds

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

Water

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

Foods to Avoid During Menstruation

Salty Foods

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

Fatty Red Meats

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

Dairy

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

12 Types Of Coffee To Try At Home (And How To Choose The Best Beans For The Job)

Whether you stick to drip coffee or have a soft spot for lattes topped with elaborate artwork, there’s no denying the importance (some would argue the utmost importance) of selecting the right type of coffee in the morning. The sheer number of choices when it comes to popular types of coffee drinks is both welcome and sometimes overwhelming.
If you’ve ever had questions about types of coffee or even wondered how to make your own versions of your favorite coffee drinks at home, we’re here to help you transform from being coffee-curious to a full-fledged coffee bean connoisseur and at-home barista.

Choosing Your Beans

All types of coffee drinks worth your morning devotion begin with great coffee beans, and the best place to buy exceptional coffee beans is directly from a coffee roaster. Although a whole wall of different types of coffee beans can be intimidating to choose from, you’ll find that baristas love to talk about their favorite coffee beans and how they can be used.
Ben Rugg, lead roaster and manager of Pallet Coffee in Vancouver, British Columbia, loves interacting with customers who are interested in learning more about different types of coffee. “People who work with specialty coffee are extremely passionate about coffee and typically are more than happy to share their knowledge and information on how to make a nice coffee at home.”
Choosing coffee beans can be as simple as describing some of your favorite types of coffee to a barista or roaster. Ann Hnatyshyn, head roaster at East Van Roasters (also in Vancouver), suggests thinking about what it is you enjoy about coffee drinks to begin with. “When buying coffee for home, the first thing to keep in mind is what flavor profile you’re looking for. It could be something balanced with lots of chocolate flavor notes, or maybe you enjoy a stronger bitter flavor so you can enjoy cream and sugar in your morning coffee. You can also seek out a coffee with more floral and sweet notes.”
Once you’ve identified the flavors you love, it’s time to look at the roast profile of different types of coffee beans.

The Roast With the Most

A coffee bean’s flavor profile is directly linked to the length of time it was roasted. Once you figure out the best roast for your tastes, it becomes much easier to pick out coffee beans. Hnatyshyn says that in general, “Lightly roasted coffee normally has more acidity and sweetness. Medium roasted coffee will be less acidic with some sweetness and some bitterness. Dark roast tends to be more bitter.”
If in doubt, try describing the best cup of coffee you’ve ever had to your barista and let them take it from there. Many coffee shops will offer small sample bags of beans, giving you the chance to try them out before committing to a certain roast.
coffee bean roasts

Price and Origin: Their Effect on Different Types of Coffee Beans

Spencer Viehweger, co-founder and co-owner of Matchstick Coffee, suggests paying attention to price points when exploring different types of coffee beans. “Various price points typically have a flavor spectrum as well. There are many fantastic espresso-style coffees that can be purchased for around $15 to $18 a bag. They won’t have the nuance of the top end stuff, but they can still be delicious. If you’re looking for notes of raspberry or sugarplum, I would expect to pay between $20 and $25 dollars for a premium filter-style coffee.”
Viehweger says that in addition to roasting time, the geographical origin of the coffee beans has an impact on the flavors of different types of coffees. “I would also experiment with different growing regions, learn about their unique flavor profiles, and find what best appeals to you! Kenyan coffees are generally very jammy and acidic, Ethiopian coffees are generally quite tropical and floral, and Latin American coffees are typically nutty and chocolatey.”

Get the right kind of grind.

Whether you’re using a French press, a drip coffee maker, or a stovetop or electric espresso maker, it’s important to choose the right grind for the job. As a general rule, Hnatyshyn says, “If you have a home espresso machine then you have to make sure that the grind size is finer compared to a drip filter coffee machine or a French press, which will be a coarser grind size.” Cold brew and Turkish coffee also demand a specific grind, so make sure to check with a barista or coffee roaster if you’re feeling unsure.

Coffee vs. Espresso: What’s the difference?

There is a major difference between drip coffee and espresso—and it’s all about how the coffee beans are ground and treated as a beverage is being made. Beans that have been ground to make espresso are extremely fine, while drip coffee grounds are coarser in texture.
When it comes to actually making your beverage of choice, espresso is made in much smaller amounts than drip coffee. The process involves very quickly forcing extremely hot water through coffee grounds that have been tightly packed into an espresso maker. Drip coffee, on the other hand, is made by slowly filtering a larger amount of water through loosely packed coffee grounds. Although espresso has a stronger taste and darker appearance than coffee, a typical serving size actually contains less caffeine than that of drip coffee. A 2-ounce shot of espresso contains 80 mg of caffeine, whereas a 12-ounce cup of drip coffee contains 120 mg of caffeine.

How to Make Espresso and Steam Milk at Home

Although you can use drip coffee in many coffee drink recipes, it’s impossible to brew the small amount required for most types of coffee drinks, and substituting drip coffee for espresso makes it impossible to achieve the intense chocolatey taste of freshly brewed espresso in your favorite coffee drink. So how to make espresso at home? A simple stovetop maker such as this one is an inexpensive way to make great espresso without having to spend a ton of money.
For the more serious home baristas, a countertop espresso maker with a milk-foaming attachment will allow you to make almost any type of coffee drink in your own kitchen.
Whether you have a milk foaming or frothing tool or not, keep this in mind when it comes to steamed milk: When baristas heat milk for different types of coffee drinks, their goal is to end up with three layers of steamed milk—a layer of liquid milk on the bottom, a creamy layer of microfoam in the middle, and a layer of stiff foam on top.
Adding milk to coffee is a good way to sneak in some extra calcium and protein, and you can use non-fat, 2 percent, or whole milk—or any non-dairy milk—with equal success. If you don’t have an espresso maker with a steam attachment, you can approximate this same effect with milk that has been heated until just below boiling in the microwave or a saucepan. Once the milk has been heated, it can be whipped up with an immersion blender, a hand mixer, or a whisk before being added to various types of coffee drinks for a creamier experience.
home coffee makers

12 Coffee Drinks to Try at Home

Although all different types of coffee drinks are readily available at coffee shops and cafes, it’s fun to try to replicate your favorites at home. Follow these instructions carefully, but don’t put too much stress on yourself in terms of trying to achieve perfect ratios of espresso or coffee to milk. It takes baristas months of practice to achieve the results you’re used to at your local coffee shop. Above all else, have fun making and enjoying different types of coffee drinks in the comfort of your own home!

  1. 1. Cappuccino

    Made with ⅓ espresso, ⅓ steamed milk, and ⅓ foam on top, cappuccinos are traditionally served in smaller 6- or 8-ounce servings (although many coffee shops in North America sell larger versions).
    To make a cappuccino at home, carefully pour ½ cup of steamed milk over 2 shots of espresso in a small cup, being careful to hold the foam back until all the liquid milk has been used. Spoon the remaining foam carefully over the espresso and milk, then add a sprinkle of unsweetened cocoa or cinnamon to taste.

  2. 2. Caffè Americano

    Caffè Americano (or, Americano as it’s most commonly referred to in the United States) is a popular coffee drink made with one or two shots of espresso and hot water. Americanos have a robust flavor thanks to the espresso, and they contain lower amounts of caffeine than regular drip coffee.
    Concerned about the calories in various types of coffee drinks? A black unsweetened Americano clocks in at about 15 calories per 12-ounce serving, making it a good calorie-conscious choice. Although traditionally served hot, Americanos can also be made with cold water and be served over ice.
    To make an Americano at home, begin with a single or double shot of espresso, pour hot water into your cup or mug, and enjoy black or with milk, cream, and/or sugar. To make a long espresso (also known as a lungo), run the hot water through the espresso machine for a second time after the first shot has been made.

  3. 3. Espresso Macchiato

    A macchiato is made of hot espresso and a very small amount of steamed milk, and it bears no resemblance to the popular version topped with whipped cream and drizzled with caramel syrup. Macchiato means “marked” in Italian and was originally used by baristas to differentiate between espresso with or without a small amount of milk. To avoid confusion at the coffee shop (and an overly saccharine drink) make sure you order an espresso macchiato.
    To make a macchiato at home, begin with one or two shots of espresso in the smallest heatproof cups you have. Gently ladle about 2 tablespoons of foamed milk onto the espresso, being careful not to mix the two layers before serving.

  4. 4. Mocha

    A mocha (also known as a caffè mocha or a mocaccino) is an espresso and steamed milk–based coffee drink with the addition of chocolate in the form of cocoa powder or chocolate syrup. Mochas can be made with milk, dark, or white chocolate and are sometimes topped with whipped cream and garnished with shaved chocolate pieces.
    To make a traditional caffè mocha at home, you’ll need a single shot of espresso (or make it a double if you’re craving the extra caffeine) and 1 cup of steamed milk. Vigorously mix the hot espresso with 3 tablespoons of sweetened cocoa powder or 2 tablespoons of chocolate syrup until completely emulsified. Carefully pour the steamed milk over the espresso and chocolate mixture, using a spoon to dollop the foamed milk on top.

  5. 5. Latte

    Like cappuccinos, lattes are made from steamed milk and espresso. What makes these drinks different from each other? While a cappuccino is topped with a generous layer of foamed milk, a latte is milky throughout with a very thin layer of foam floating on top (latte art is entirely optional).
    To make a latte at home you’ll need to pull a shot of espresso and top it with plenty of steamed milk, reserving a small amount of foam for the top layer. Spoon the foam carefully over the latte and enjoy the beverage hot.

  6. 6. Flat White

    A flat white is a type of coffee drink somewhere in between a latte and an Americano. An Australian invention, flat whites are traditionally made with two shots of espresso and are served in a smaller cup than a latte. While a latte relies on a larger percentage of foam to steamed milk, a flat white’s super creamy texture comes from the creamy middle layer of milk.
    To make a flat white at home, pull two shots of espresso into a 5- or 6-ounce cup. Carefully pour steamed milk over the espresso, being careful to use as much of the microfoamed milk as possible.

  7. 7. Turkish Coffee

    Thick and super rich, Turkish coffee is made by twice boiling water with finely ground coffee beans (no filtration required!), and it is traditionally served in demitasse cups. Turkish coffee is meant to be savored and enjoyed with friends and good conversation, so the next time you’re hosting a late-afternoon meal, try making Turkish coffee at home.
    To make Turkish coffee you’ll need very finely ground coffee. You can have your local coffee roaster grind it or you can buy it pre-ground. This tutorial on making Turkish coffee shows it being brewed in a special copper saucepan called a cezve or ibrik, but feel free to use a small saucepan in its place.

  8. 8. Café Au Lait

    Made of freshly brewed coffee and hot milk in a roughly 1:1 ratio (experiment to see if you like a little more milk or a little less), café au lait is an easy-to-make coffee drink that’s perfect when you’re in the mood for a latte but don’t have the energy, time, or equipment to make espresso.
    To make café au lait, combine brewed coffee with hot (not boiling) milk that has been briefly whisked or blended to achieve a pleasantly creamy but not overly whipped texture.

  9. 9. Irish Coffee

    Irish coffee is ideal for those times when you need caffeine and a cocktail. Made with sweetened black coffee, Irish whiskey, and heavy cream, this is one coffee drink reserved for special occasions. Irish coffee is traditionally served in clear glass mugs with a footed base, but any mug will do in a pinch. Serve Irish coffee in place of a dessert or a digestif at your next dinner party or informal brunch. Regardless of the other dishes you’ve served, the richness of this coffee drink practically guarantees guest satisfaction.
    To make Irish coffee at home, begin with hot black coffee that has been sweetened with brown sugar, using about 2 teaspoons of sweetener per glass. Stir in an ounce and a half of Irish whiskey (Jameson is the preferred choice of many Irish coffee drinkers). Carefully pour or dollop lightly whipped cream over the top of the coffee. The goal is to leave the cream sitting on top so that the rest of the coffee remains black. Serve while hot with a few shavings of chocolate sprinkled over the whipped cream.

  10. 10. Frappé

    Icy and pleasantly sweet, frappé is a Greek invention from the 1950s. Nescafé instant coffee is blended with sugar and water until foamy. Add chocolate syrup, a drizzle of caramel, or a dollop of whipped cream for an extra sweet treat.
    To make a homemade frappé, you’ll need original Nescafé instant coffee, sugar, and water. This tutorial for traditional Greek frappé calls for a specific frappé-blending tool, but feel free to use a blender, jar, or water bottle.

  11. 11. Affogato

    Not so much a drink as a caffeinated dessert, affogato is made by pouring a shot (or two!) of hot espresso over vanilla ice cream or gelato. Although it originated in Italian cuisine, affogato is now widely available at coffee shops and restaurants across the country.
    To make affogato at home, begin with a scoop or two of your favorite ice cream or gelato (vanilla is traditional, but chocolate or salted caramel are also delicious options). Pour a hot espresso shot over the ice cream and enjoy as is or with the addition of crumbled biscotti.

  12. 12. Cold Brew Iced Coffee

    Of all the different types of coffee drinks available, a glass of iced coffee is the ultimate thirst-quencher. With a negligible calorie count (a single cup of unsweetened black iced coffee comes in at less than 5 calories), this coffee drink can easily be made at home, which is a plus for your wallet and your waistline. While you can make iced coffee from hot brewed coffee, the results are much tastier if you use the cold brew method. How come? Taking the time to brew the beans in cold water prevents the finished product from being overly bitter or acidic. For this same reason, the coffee beans should be coarsely ground to prevent any bitter flavors from developing (this also prevents excess sediment from settling on the bottom of your jug or container).
    To make your own cold brew iced coffee, use a ratio of ¼ pound of coarsely ground coffee beans to 4 cups of cold water. Using a French press or an iced coffee maker, steep the coffee grounds for 12 to 24 hours before removing. Using the cold brew as a concentrate, pour over ice and add cold water in a ratio of 1:1. Top with milk, cream, and/or simple syrup.

Pairing Food With Coffee

Want to take your love of coffee a step further? Dive into food pairing!
Rugg loves to pair food with all different kinds of coffee drinks but warns against drinking coffee with overly spicy or acidic foods. His favorite pairings? “Croissants, chocolate, sweet pastries, cheese scones, biscuits, chocolate chip cookies, and toast with jam are all items I believe pair well with most coffees.”
Hnatyshyn is also a huge fan of chocolate and coffee, specifically the way the natural sweetness and bitterness of coffee and chocolate play off one another.
types of coffee

Categories
Fitness Advice x Motivation Sweat

How Working Out Gave Me The Confidence To Quit My Job And Pursue My Dream

A few weeks ago, I did something I never thought I’d be able to do.

“This’ll be my last two weeks here,” I told my manager at my cushy bank job. “I am leaving to focus on my writing.”

Buried under a mountain of student debt, I thought I’d have to put in at least 10 more years at the full-time grind before I could redirect my career toward my dream: freelance writing. It’s unstable, unpredictable, and requires a serious daily hustle just to stay afloat. How could I manage that and make enough money to pay my bills at the same time?

The secret, I discovered, was in exercise. Yes, really.

A few years ago, around age 26, I realized I needed to make a change in my life and I joined ClassPass. I’d never exercised, always hated gym class, and couldn’t even touch my toes! I figured I’d sign up for the program for a trial month, just to say that I tried working out and found it wasn’t for me.

But taking workout classes was actually a game-changer. I learned valuable lessons that gave me the confidence to quit my full-time job and pursue my dream.

Today, my career is in my hands. I’m completely independent—with no one to answer to, but also no one to provide guarantees in terms of money or benefits. And because of exercise, I’m more ready than ever to take this on. Here’s what working out did for me.

I found discipline.

When it comes to working out, showing up is more than half the battle. You can come up with any number of excuses to skip that workout class. But if I signed up for a fitness class and didn’t show up, I’d get slammed with a hefty cancelation fee—far too high for my then junior–editor salary to weather. So I’d trudge to class, motivation be damned.

Working out taught me to show up and follow through with my intentions. If I didn’t feel up to exercising, but I showed up and worked up a sweat anyway, I’d feel amazing afterward.

I realized the same thing happened with the freelance work I started dabbling in after my 9-to-5. Of course, I never wanted to spend a few extra hours writing in the evening after a full day at the office, but opening my laptop was the equivalent of showing up to a fitness class. The freelance work demanded that I follow through with my intentions and commitments to my clients. And the discipline was well worth the payoff in personal satisfaction and growth. Just like my body would feel fantastic after an hour of bootcamp, my mind and spirit soared with each assignment I accomplished.

Discipline, it seems, is a powerful tool for self-improvement.

I made sacrifices.

When you want something so badly, whether it’s hitting the finish line of a half marathon or writing a travel guide for National Geographic, you’ve got to make sacrifices that take a while to pay off.

To find the time to exercise consistently on top of everything else I was doing, I had to give up time I would have otherwise spent socializing or catching up with The Real Housewives. I did it, begrudgingly, until I hit the 6-month mark and started noticing positive changes in my mental health and my appearance. Suddenly, all those “sacrificed” hours felt worth it—those small, momentary indulgences I had given up actually yielded amazing long-term rewards.

I applied that mindset to my freelance work and spent my energy networking, learning how to run a business, writing for hours into the night, and building the financial safety net I’d need to jumpstart the next stage of my career. I said yes to every opportunity that came my way.

Devoting all that time to work instead of something more fun felt frustrating, until I finally saw a serious uptick in my skills and opportunities to do what I love.

Like each push-up, squat, and downward-facing dog, every word I wrote pushed me toward becoming my best self and making my dreams a reality.

I failed…

When you’re trying everything from bootcamp and boxing to yoga and pilates for the first time, you’re going to fail—a lot. Working out taught me to accept my failures and move forward from them—a crucial lesson for someone who wants a career pitching articles that some editors will ultimately reject.

…and I kept trying.

It’s not easy to pick yourself up after falling out of crow pose, one of yoga’s simpler arm balances, and try again. Falling didn’t hurt much physically, but it was certainly a bruise to my ego. Why can’t I just do it right? I wondered.

Practice became the key to success, and Keep trying became the mantra of my life. I was determined to nail that crow pose and gave it my all until finally, like magic, my knees gracefully lifted atop my elbows and I was floating—body and soul. I realized that if I could balance in crow, I could certainly find a way to balance creativity and money in my career, and I’ve finally nailed it.

I took on more.

I never thought I could be a person who enjoyed working out. I used every excuse in the book to get out of P.E. as a kid and avoided the gym like the plague as I got older.

But when I devoted myself to exercise in my mid-20s, I found myself taking on harder and harder classes. The challenges were addictive, and I began chasing harder opportunities and filling my schedule with more freelance work than I thought I could accomplish. When I pushed myself, I created opportunities to impress myself. And that gave me confidence.

Exceeding my own expectations, both at the gym and at the keyboard, has pushed me to reach my potential and push the limits even higher. You’ll be amazed at what you can accomplish with a conviction and a commitment to follow through.

I prevailed.

It’s been a long, sweaty journey to get to this point. I resigned from a stable, full-time office job to make my way as an independent writer. Working out taught me that everything great in life starts with just a single step, and when you put all those tiny steps together, you can climb to heights you never thought you could reach.

Categories
In the Kitchen Nosh

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

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

Why You Should Be Loving Cauliflower

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

Roasted Cauliflower

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

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

Ingredients:

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

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

Special Equipment:

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

Method:

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

Tahini and Yogurt Sauce

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

Ingredients:

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

Method:

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

Categories
No Gym Required Sweat

Nadia Murdock Shares Her Ultimate Outdoor Barre Workout

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

Warm Up

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

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

My Favorite Barre Exercises to Take Outside

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

Categories
Fitness Advice x Motivation Sweat

I’m With The Band: Mastering Resistance Band Workouts

If you frequent the gym, chances are you’ve seen fellow gym rats sporting stretchy bands during their workouts. From fit mamas to competitive powerlifters, resistance bands offer amazing benefits for everyone interested in stepping up their fitness routine. Resistance bands are lightweight strips of elastic used to stimulate both muscular stretching and contraction.
You can use resistance bands for everything from dynamically warming up your hips prior to your squat workout to getting your glutes burning between weighted exercises. And while you can achieve these results with other equipment, what differentiates resistance bands is their effectiveness as a training approach of their own.
That’s right, ladies: Resistance bands offer a workout solution that meshes with long work days, frequent travel, and even post-injury rehabilitation. Read on to learn how just a few bands can afford you a killer workout that will progress you toward your health and fitness goals.

Why reach for the band?

Training with resistance bands has the potential to help individuals comprehensively improve their performance. Resistance band exercises correspond to a broad range of goals and circumstances and help you develop diverse capabilities. They do so by incorporating numerous fundamental training aspects during any given session—from flexibility, strength, and power, to core isolation, fat loss, cardiovascular activity, mobility, balance, coordination, agility, and speed. The simple structure of resistance band exercise allows for countless objectives to be addressed efficiently.
According to Dave Schmitz, physical therapist, personal trainer, and founder of Resistance Band Training, resistance bands can be used to develop both functional strength and metabolic conditioning protocols. The resistance created when working with bands is vastly different than the resistance of traditional dumbbells and barbells. Instead of providing constant resistance throughout an entire movement, resistance bands leverage ascending resistance. As the range of motion increases, so too does the work output necessary to complete the exercise. This type of resistance also allows the velocity of any given movement to change and accelerate, which is how the body adapts to create improvements in power. These neurological modifications result in a somatic understanding and ability to use force to generate power, which can translate to a wide variety of daily activities.

Types of Resistance Bands

Resistance bands vary not only in type, but also in size and shape. Some even feature handles and loops that make certain movements easier. Consider which of the following will work best for you as you develop your own resistance band regimen.

Therapy Band

Therapy bands are most often used for rehabilitation-focused exercises. These have a wide, flat surface and are about 4 feet in length.

Compact Band

Like therapy bands, compact bands are also about 4 feet in length, but are tubular rather than flat and typically have a handle attached to each end. Compact resistance bands can be used for both upper and lower body movements, depending on placement (which we delve into below!).

Fit-Loop Band

Fit-loop bands are similar to therapy bands in that they lay flat. That said, they’re looped rather than being a single strip of elastic. Fit-loop resistance bands are best used for lower body movements. Hello, shapely glutes! Fit-loop resistance bands can range from 4 inches to 2 feet in length, and you’ll make your selection depending on your desired level of difficulty.

Figure-8 Band

Figure-8 resistance bands have two plastic handles connected by a tube that’s the shape of a figure-8. The two handles on a figure-8 resistance band makes it especially useful for upper body movements.

Ring Resistance Band

Like figure-8 resistance bands, ring resistance bands are tubular-shaped with two handles. This band is continuous in its construction, thus the comparison to a ring. That said, ring resistance bands are shorter—having, on average, a 1 foot circumference. The handles on ring resistance bands are soft and flexible, as opposed to the plastic handles characteristically seen on figure-8 bands. These bands are often used for lower body exercises, but are best for regimens that diverge from those typically performed with fit loop or compact resistance bands.

Lateral Resistance Band

A lateral resistance band is a single strip of tubular elastic. It has Velcro cuffs on each end that are attached to the ankles for lower body exercises. These bands are especially useful for movements that target the hips and thighs.
Resistance bands comes in different colors, which represent different tensions and levels of resistance. Many brands code their resistance bands, and it takes nothing more than a quick glance to ensure you’re buying the level of resistance best fit for your needs. No matter what type of band you settle on, it’s best to buy several different resistance levels to ensure you’re working each body part at your greatest intensity. For example, a band meant for your lower body will need a bit more tension than one used for your upper body.

Breaking a Sweat

For a total body workout, combine the following exercises in a band-based routine:

Front Squat

Targets: Quadriceps, Hamstrings, Glutes, Core

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and bring the top of each band around your shoulders . Your arms will be in what’s called the front rack position. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. Rise back to standing and repeat.

Squat + Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand. Hold your arms at shoulder level as if you’re about to initiate the press. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. In the bottommost position, your thighs should be parallel with the floor. Be sure to keep your hands at shoulder-height. Slowly raise to standing, pressing the handles into the air as you stand. Finish by bringing your arms back down to shoulder-height and repeat.

Lying Glute Bridge

Targets: Glutes, Hamstrings, Quadriceps, Core

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Lie on your back with your knees bent and your feet flat on the floor. You should be able to brush your heels with your fingertips. Position your band just above your knees. Pressing through your heels, drive into a bridge position by raising your hips and bum off the floor. Focus on squeezing your glutes rather than hyperextending your back. Keep your shoulders and neck anchored to the floor. As you raise your lower body, push your legs against the band to separate them further, extending until you feel the tightest resistance in your glutes. Return your legs to center and return your bum to the ground. Repeat.

Side-Lying Clamshell

Targets: Glutes, Quadriceps, Lumbar

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Lie on your side with your hips and knees bent to 90 degrees. Loop the band around your legs, just above your knees. Pull your knees apart, focusing on squeezing your glutes to drive through the movement. Keep your hips square and facing forward. Hold the final position for 2 to 5 seconds. Slowly close your legs and return your knees to the starting position. Repeat.

Band Pull-Apart

Targets: Chest, Triceps, Rhomboids

Reach For: A Compact or Figure-8 Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand with your feet shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle or end of the band in each hand with an overhand grip with your arms fully extended in front of your body. Imagine zombie arms! They should be parallel to the ground. Pull the band apart by squeezing your shoulder blades together until the band brushes your chest. Slowly return to the starting position and repeat.

Bent-Over Row

Targets: Back, Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and fully extend your arms. Your palms should be rotated in and facing each other. Hinge at the hips until your trunk is nearly parallel with the ground. Your arms should be reaching toward your feet. Keeping your core engaged and shoulders retracted, pull each band toward your abdomen. Squeeze your shoulder blades together and draw your elbows back until your hand approach your hips. Return to the starting position and repeat.

Upright Row

Targets: Shoulders, Traps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand in a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. Keep your hands close together and your arms fully extended. This is your official starting position. To perform the movement, lift your hands toward the ceiling while keeping in overhand grip. Raise your hands to shoulder height. Your elbows should be pointing out and your shoulders should not hike up to your ears. Return the band to the starting position and repeat.

Pallof Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Loop or attach the middle of the band to a fixed object. Stand in line with and perpendicular to the chosen object. Your stance should be firm with your feet about shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. With bent elbows, bring your hands toward your midline until they’re directly in front of (or even brushing!) your chest. Extend your arms and push the band straight out in front of your body. Keep your entire body in s straight line—no rotation at the hips or trunk! Imagine you’re holding a plank, with nothing but your arms moving. Pause with your arms fully extended for 3 seconds. Return the band to the starting position with your hands at your chest and repeat.

Bicep Curl

Targets: Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an underhand grip. Your arms should be fully extended in front of your body, with your hands resting outside of the hips. Lift the handles to about chin height, or wherever your arms are bent into a complete curl. Your elbows shouldn’t leave the sides of your body and should remain pointing downward. Return the band to the starting position and repeat.

Overhead Tricep Extension

Targets: Tricept

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Sitting on a chair, place the middle of the band beneath your bum. Hold one handle in each hand and stretch your arms overhead. Bend at your elbows roughly 90 degrees or until your hands are near the back of your neck. Turn your palms so they’re facing upward and press through your elbows until your arms are completely extended. Return them to the starting position behind your neck and repeat.

Side Plank With Row

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 2 to 4 sets of 12 to 15 reps per side


Position yourself in a side plank with the band secured under or around a stable object. Your back should be straight and your core, glutes, and quadriceps should be engaged. With on forearm planted firmly on the ground, hold one handle of the band in the opposite hand. Begin with your hand by your hip. When you’re ready, extend your arm fully, then draw back through the elbow, returning to your starting position. Repeat.

Additional Benefits of the Band

Women who are working toward enhancing their functional strength with resistance bands create specific conditions that help their bodies respond to several key forces. According to Schmitz, the ascending resistance of a band and its extreme portability “decrease the effects of gravity, reduce ground reaction forces, and slow down the forces of momentum.” Addressing these factors is crucial for achieving movement, strength, fat loss, muscle development, and performance objectives. It’s also extremely important when an individual has to rehabilitate a weakened or injured area of her body. With the assistance of an appropriate band, she is able to perform any movement successfully while decreasing the possibility of joint trauma. When using resistance bands, the body’s stabilizing muscles are supported in responding to balance and coordination demands at a level they can adequately handle.
This advantage varies distinctly from free weights in that weights are gravity-dependent and may contribute to joint compression. Resistance bands can utilize vertical, horizontal, and even rotational forces, but with far less compression. This is important for overall musculoskeletal health because the various resistance vectors engaged during resistance band workouts prevent certain muscles and joints from being repetitively stressed along the same path or pattern of movement. For example, instead of performing traditional back squats several times a week, banded front squats can be incorporated as a substitute. As a result, the possibility of overuse injuries and joint trauma decreases. While this is important for anyone who exercises regularly, it’s especially important for those with preexisting joint concerns. If a specific body part has already undergone trauma, preventing further damage is critical.
Schmitz also believes the variability of the resistance band eliminates compensatory habits. Individuals can immediately increase or decrease the resistance of their band depending on how they’re feeling. Thus, surrounding muscles do not have to be stressed in counteracting movements if fatigue sets in. Not only does this aid in injury prevention—it also maximizes training efficacy as it ensures the correct, targeted muscles are driving the movement.

Creativity at its Finest

We know how important consistency is when working toward health and fitness goals—however, there are many circumstances that seem to allow for an onslaught of excuses for not getting in the daily sweat sesh. Traveling across the country for a conference, visiting parents out of town, juggling a dozen to-do items with a car full of energetic kiddos—we understand. Luckily resistance bands appeal to your wellness drive by eliminating all of these excuses. They can accommodate anyone, anywhere, at any time.
Between their portability, accessibility, and high level of versatility, resistance bands offer an endless selection of exercise options that can easily be tailored to any individual’s needs. From booty burners to rehabilitative treatment, the opportunities for varying resistance and postures are seemingly endless and nearly any movement can be replicated with a band to increase tension and target strength and mobility.
[related article_ids=3738]

Categories
Life x Culture Lifestyle

8 Healthy Living Podcasts We’re Loving In 2018

My name is Abby and I’m a podcast addict.
If I’m not sleeping, working, or with my family—and sometimes, gulp, even when I am—I have a podcast playing in the background. Moving to L.A. and becoming a mother has only intensified the addiction; what else would I do with all those endless hours on the freeway? Or while I hike? Or while I shop for and cook yet another dinner?
My obsession runs the gamut—from listening to the news to literary conversations to good old fashioned advice—but I also love any and all podcasts related to living a healthy life.
Here are a few favorites:

1. Headspace

Not a podcast, but a whole app! Learn to meditate wherever you are, any time of the day or night. Host Andy Puddicombe has the most soothing, reassuring voice, and once you’ve completed the initial 30 days of basic mindfulness meditation, there are dozens of programs to choose from including meditations on self-esteem, productivity, and calming down. Note that you can try Headspace for free, but will have to pay for a monthly or yearly subscription once the trial’s ended.

2. Metta Hour Podcast with Sharon Salzberg

Renowned meditation teacher Sharon Salzberg’s podcast isn’t a how-to. Instead, it is a platform for thoughtful conversations with today’s leading Buddhist and mindfulness meditation practitioners. My favorite episode: this conversation with writer and senior Buddhist teacher Ethan Nichtern.

3. Oprah’s SuperSoul Podcast

Who doesn’t need a little more Oprah in her life? The entire premise of this show is to live a more inspired, connected existence. Although the conversations are rarely about, say, eating more vegetables (although sometimes they are!), they always tackle some aspect of leading a more meaningful, whole, healthy life. Oprah interviews everyone from Buddhist nun Pema Chodron to President Jimmy Carter to Brené Brown.

4. Happier With Gretchen Rubin

Meet the queen of happiness hacks! Gretchen Rubin is obsessed with living a happier, healthier life. Every week she and her sister Elizabeth Craft explore how to do so, making suggestions from fitting in daily exercise to steering clear of the cookie tray at work. You can also crack open Rubin’s latest book, The Four Tendencies, in which she analyzes four different personality types and examines what helps each of us stick to our habits.

5. Yogaland Podcast

Hosted by yoga teacher Andrea Ferreti, each pod features an interview with a different giant from the yoga world and covers many aspects of the practice including poses (of course!), body image, positive thinking, and self-acceptance. Ferreti has a super sweet, relatable persona that makes for easy listening.

6. TEDTalks Health

Who doesn’t love a good TED Talk? This series features all the best talks on health, covering topics including the benefits of sleep, how to cope with depression, the secrets to living a longer life, and even…quinoa.

7. 10% Happier with Dan Harris

Are you a meditation skeptic? So was Dan Harris when he had an anxiety attack on air. This embarrassing moment prompted him to deal with his anxiety through meditation. The journalist interviews a different guest every week, and their interests and backgrounds represent a wide range—from Sakyong Mipham Rinpoche’s worldwide network of meditation centers to Moby’s music and activism. Harris’ smart, no-nonsense style can make even the most cynical person curious about the benefits of sitting down on the cushion.

8. Bite by Mother Jones

Did you read Eating Animals? Or The Omnivore’s Dilemma? If yes, this lovely podcast, hosted by Mother Jones editors and food and farming blogger Tom Philpott and billed as being for people who “think hard about their food,” is for you. During each interview, we learn about a different aspect of food production. Recent episodes have covered raw water, Brussels sprouts, and how you are what you eat. This is a wonderfully entertaining and informative listen.

Categories
Fitness Advice x Motivation Sweat

4 Thought Patterns That Could Be Sabotaging Your Fitness Goals

Despite the considerably physical nature of most health and fitness goals, often the key to bringing them to fruition is maintaining the proper mindset. Yes, friends—it’s a mental game. As a fitness and nutrition coach, I frequently come into contact with women who are ready to achieve their goals by any means necessary, but are up against thought patterns and narratives of self-belief that are significantly lacking.
Through discussion, we uncover root issues and explore the emotional layers that may be impeding consistent progress. Oftentimes, it comes down to honest reflection on this simple question: How are you speaking to yourself?
Here are four answers—and the unhealthy patterns that stem from them—that might be sabotaging your fitness goals.

1. You’re looking in the mirror with a limiting lens.

Which of these statements helps you express your everyday thought processes?
HealthyWay
Do the more positive and integrated statements reflect your natural state on the whole? If yes, wonderful! You’re flowing through abundance and your fitness goals are sure to follow. However, if statements of lack and frustration better capture your worldview and sense of self, it’s likely that fear has taken over and led you to self-limiting beliefs.
These thought patterns and accompanying emotions are among the first topics I address with clients. Individuals may feel their goals are too far out of reach, or they may feel they aren’t deserving of even their own unwavering confidence. In either situation, they are blocking themselves from receiving and creating.
If you think you can’t do something, you may never allow yourself to give it your all. Statements that begin with “I can’t” often give way to individuals believing their abilities are pre-determined and fixed. On the contrary! We are constantly evolving, and fitness evolutions are equally malleable. The first step in accomplishing anything is believing you will. It’s even better if that belief is one of unwavering certainty.
Stepping into this mindset requires a comprehensive shift in how one views the world and their unique place in it. An abundance mentality doesn’t manifest overnight, so be patient with yourself as you begin to modify your internal dialogue. When you feel overwhelmed, anxious, or irritated, take a few minutes to stop what you’re doing and assess the situation. These emotions and many of those accompanying them are fear based. Check in with yourself to determine whether there’s an underlying feeling of “not enough-ness.” Are self-limiting beliefs present? If yes, notice where you’re currently feeling sensitive and pour self-compassion into those areas. Make it point to recite daily affirmations. The list of positive and integrated statements you read above is a great place to start!

2. You’re comparing yourself to others.

You’ve heard it countless times: Comparison is the thief of joy. When you’re comparing yourself to others, you’re actively boxing yourself into what’s referred to as a lack mentality and subsequently setting yourself up for those aforementioned limiting beliefs. When living in this state of mind, it typically holds true that you’re placing yourself in a “less than” or “deficient” category as opposed to appreciating your individuality and unique life processes. Comparing often involves looking to others for examples of what you need to fix within yourself to be “enough.”
Another experience of comparison involves observing others through a more judgmental lens. This is common when individuals are hyper-focused on achieving a set of goals. When investing substantial time and energy into an endeavor, your sensitivity to potential barriers can increase. When comparing yourself to those around you, you may begin to feel you are in competition.
In either case, you’re approaching the situation with defensive posturing and thought patterns that are once again fear based. Without conscious awareness, you believe that there isn’t enough success to go around for everyone. In terms of fitness, success may mean a toned body, the weight you can lift, the types of exercise you perform, the speed with which you can complete a cardio goal, or even loving the way you look in cute workout attire. Of course, someone else’s experience of these things doesn’t eclipse your ability to revel in them, too.
If you’re falling into the comparison trap, try to interrupt the judgments with love. Keep in mind that this applies to yourself and others. Feeling excited, supported, or inspired by another woman won’t damper your achievements. It’s important to create a type of mentality where everyone can enjoy the fruits of their labors. Instead of thinking, “Wow, look at how fast her mile time is. She’s perfect. How could I ever be good enough?” shift to, “Wow, look at how fast her mile time is. I’m so impressed! Good for her. I can’t believe how far I’ve come with my own endurance. I can’t wait to one day run my own blazing PRs.”
With this thinking, you’re acknowledging another individual’s success while also appreciating how inspiring your own journey is! 

3. You’re focusing on short-term success instead of long-term sustainability

It’s common for individuals to dive into a self-improvement project when short-term goals and quickly approaching deadlines are on the horizon. When working from such a place, we often adopt all-or-nothing mindsets. The trouble with this is that fitness is not linear. The truth is, there will be forward and backward movements in any journey. It’s inevitable.
When this is overlooked, you may notice yourself cycling between extremes. If you aren’t “completely on” with your fitness regimen, then you’re “completely off.” In other words, if there’s a blip in your program’s perfection or your consistent progression toward the goal you’ve visualized, you may find yourself pulling out of the race altogether.
Let’s consider a weight loss journey. You may have a goal of losing ten pounds by an upcoming wedding, which is roughly six months away. While this is realistic, measurable, and time-bound, I would still urge you to consider it one small step in the bigger picture of improving your health and wellness. Why does this help? Well, you’re more likely to stick to the goal when you acknowledge that the benefits will serve you for years to come. Embracing a healthy lifestyle will augment your metabolic, cardiovascular, and musculoskeletal well-being, while also helping you fit into that gorgeous gown.
During the six months leading up to the special day, odds are you’ll have a meal or night out that you know is a bit too indulgent for your weight loss goal. Focusing only on short-term advances might allow this meal to trigger a self-defeating thought spiral. Instead of resuming standard exercise and diet protocol after indulging, you might throw in the towel, believing your day is already ruined. One meal turns into one day, one week, or even one month. If you guilt yourself for being unable to give it your “all” in the moment, you may retreat to giving nothing.
If you’re in tune with long-term benefits, though, you’ll be more apt to recognize that one indulgence will not throw you off track. You’ll release any anxiety that may follow the slip-up and trust that your weight loss and greater wellness goals will still be realized. One meal is just…one meal. You’ll appreciate the short break in routine then return to the plan. It’s no longer about going to extreme measures to achieve a goal as quickly as possible, but rather creating sustainable changes that will contribute to improved quality of life—which certainly does not include doggedly chasing perfection.
This slight alteration in thought processes contributes to flexibility and balance.

4. You’re thinking of exercise as a chore.

It’s true, training regimens can be taxing. Day in and day out, you’re putting yourself through demanding workouts. Quickly ask yourself, “What’s my immediate reaction when I think about exercise?” If you equate working out with an imposition, this may very well be the final block hampering your forward momentum. All too often, we hear individuals complain about “having” to make it into the gym on a particular day. This mentality instantly decreases your physical reserves. No matter what the task at hand may be, energy fades when we feel we’re being forced to do something we deem burdensome. As a result, workouts wind up lacking intensity and efficacy.
The first step in shifting this mentality involves embracing an overarching sense of gratitude. Rather than thinking of your training as something you “have to do,” try on the more positive idea that it’s something you “get to do.” With an able body and kickass persistence, you have the opportunity to exercise according to your plan—whether that’s daily or a couple of times a week—at the gym, in a studio, or pounding the pavement.
The second step involves making your training fun. Yes, we said fun! Exercise can be entirely pleasurable, so spend time playing around with various modes of exercise until you find the right fit. If you have stringent fitness goals, consider substituting a few changes in your (potentially) monotonous routine to spice things up.
For example, few individuals are fond of climbing the StairMaster for 45 minutes. Instead, opt for a 20-minute warm-up with incline walking, then jump into a HIIT circuit. Incorporate sleds, medicine balls, battle ropes, kettlebells, and even row machines for a more proactive take on cardio. Or ditch land altogether and hop into the pool for a killer, lung-busting workout. Through it all, just think about how many amazing activities your body is enabling you to do. Pretty great, isn’t it?