Category Archives: FITNESS + HEALTH

7 Simple Tips to Help Reach Your Fitness Goals

Trying to reach a fitness goal is difficult, and when we hit a plateau, we often look at tweaking the complicated stuff first. While there isn’t a ‘trick’ or a pill that’s going to speed up your progress, there are basic tweaks you can make to your routine that will greatly affect your chances of success. Sometimes it’s the most basic elements, like staying mentally motivated, maintaining a steady pace, being prepared, and enjoying yourself, that will keep you advancing toward your target, whatever it may be. Here are seven simple ways to help you continue making progress on your quest for better health.

 

1. Pace yourself

Once you’ve decided on your fitness goal, you might plan 6-7 days a week of cardio, classes, lifting weights at the gym, going all in all at once. That’s a great goal to work towards, but abruptly forcing yourself into a routine that’s difficult to maintain will come with a tough adjustment period and make it harder to stick to your commitment. If you don’t give yourself the proper downtime and recovery, you’re also at higher risk for injury and exhaustion, both of which will restrict your physical abilities until you’re recovered.

Start with just a few days a week and begin incorporating more days as the weeks pass. It will be less of a shock to your body and to your schedule. In the end, you might be the one dedicating six days a week and 3 hours a day to your fitness, but there’s no need to rush it – you’ll get there when you’re ready.

tired woman jogging

 

2. Pick a gym that’s on your way

If you’re just now getting a membership at a gym, or are able to switch your current location, find one that’s between work and home, on your way to your kid’s school, or near another location you frequent daily. Find something that’s in your way so it’s staring you in the face when you try to make excuses to yourself for skipping out on your fitness.

And while we’re on the topic of gyms, try to stay away from focusing on spending the least amount possible. Think about an item you’ve invested in, perhaps an expensive purse, or a nice piece of jewelry. You treat that item differently than other less expensive ones, understandably, because it’s worth more to you. You keep it in a dust bag, or in a secret place, and you would be upset, distraught even, if it were lost or ruined. But losing the faux leather purse or costume jewelry found in the same drawers wouldn’t really bother you.

If you spend a negligible amount on your gym membership, then the days you don’t ‘take advantage’ of it (the days you skip) won’t seem like a big deal to you, whereas an investment in your gym (personal trainer, nicer gym) will make those skipped days feel like a blow, not only to your program, but to your wallet.

woman driving

 

3. Plan your meals

‘Meal prep’ isn’t just for bodybuilders. Everyone can benefit from planning out the meals they’re going to eat throughout the week and preparing them all at once. It will keep you on track when you’re hungry and tempted by junk, and you’ll also save time and money when compared to eating out. Pinterest is a great resource for finding healthy meal recipes that can be cooked all at once and split up for every day of the week.

If meal prep feels too intimidating, or you simply don’t have the time, a healthy meal delivery service that suits your nutrition needs is no longer just for the rich and famous, nor does it have to taste like cardboard. Do your research and find one locally that will deliver you a variety of flavorful meals a few times a week. Frozen meals just won’t taste as good and if you get sick of them, it may derail your healthy eating plans, so Yelp ‘meal delivery’ in your area and find something fresh.

Image courtesy of Fork and Knife Kitchen
Image courtesy of Fork and Knife Kitchen

 

4. Think outside the treadmill

With so many different ways to get into better shape, there’s no reason to force yourself to do something day in and day out that isn’t any fun. If you like music and dancing, check out fitness dance classes. If you’re looking for a little more zen in your workout, swimming or yoga, while low impact, are excellent forms of exercise. If you want to prove to yourself that you’re a badass (we already know you are), sign up for a mud run with a friend and train for it like it’s your job.

You might think most of the people you see in amazing shape hit the weights every morning at 5:30 am with a cardio session a few hours later (and some of them probably do), but that doesn’t mean you have to follow their routine to get into the best shape of your life. Your fitness and your body is yours – no one else’s – and how you get it where you want it to be is entirely up to you. Anything that gets you consistently moving your body and makes you feel accomplished and happy will help you reach your physical goals.

woman flipping tire

 

5. Track your progress

Whether it’s keeping a journal, taking progress photos, or maintaining a log from a FitBit, keeping note of how you are achieving small milestones is key to making it to the end result. Finding motivation daily is necessary to stay interested and focused on your path and when you don’t have something concrete to look at or reference, it’s hard to stay motivated on your own.

On days when it feels like you aren’t making any progress, say, you strayed far from your nutrition plan over the weekend or a cold kept you off your feet for a few days, you’re inevitably going to feel down on yourself. Being able to look back to each small moment of success in your journey will remind you that there are always ups and downs and that each time you’ve fallen, you’ve gotten back up.

© Vadymvdrobot | Dreamstime.com - Woman Using Activity Tracker Photo
© Vadymvdrobot | Dreamstime.comWoman Using Activity Tracker Photo

 

6. Find a workout buddy

Find someone who enjoys the same workouts you do, maybe a friend or even someone new you meet at the gym, who might be following a similar workout regimen. Set a meet up time or try brand new classes or activities together and help each other reach your goals.  It’s a lot more fun, provides another way to be accountable to your commitment, and you’ll expand your social circle at the same time.

women mud run

 

7. Get comfortable being uncomfortable

You’ve heard it before: if you want something you’ve never had you’ll have to do something you’ve never done. That means that along this journey, you’re going to do things and feel things, emotionally and physically, that exhaust, pain, and frustrate you. There are going to be days that you tell yourself the reason you’re uncomfortable and frustrated is that you’re not cut out for this, but that’s just another excuse to quit, i.e. stay exactly where you are, which is where you don’t want to be. If it were, you wouldn’t have set these goals in the first place. So whenever that sneaky little voice comes into your head, remind yourself that you’re uncomfortable because you’re changing, and that means you’re making progress.

workout woman tired

 

It isn’t easy to stay dedicated to fitness and nutrition goals at first, but keeping a few simple things in mind can help you create a plan that’s easy to incorporate into your lifestyle and help you remain on course. And if you happen to stray, don’t fret; the ability to pick up where you left off or even start over when necessary is just as important as hard work and commitment and will make you appreciate your journey even more once it’s complete.

You Have Body Image Issues, and That’s Okay

Finding a reason to love ourselves is not as easy as most people think. For some, it may come as human nature. But there are many people out there who find it an everyday battle to face the mirror, much less find something beautiful in what they see. And no, if you’re experiencing it, that doesn’t mean you’re a defective creation of this universe. Body dysmorphia is one of today’s familiar concerns in both men and women. But people who don’t identify as man or a woman, and those who don’t prefer labels also deal with body image issue just as equally.

shutterstock_373003033

I asked author-poet Ashe Vernon about it. An out and proud agender person, Ashe has been vocal about the various issues society is facing today, including body image.

Ashe Vernon
Ashe Vernon

 

For starters, how would you describe a body image issue?

I think it’s anytime someone is unhappy with their body; it can be weight-related or gender presentation- related or any number of things.

 

What can you share about your personal experience with this?

I’ve had issues with body image my whole life. For me, body image gets even more complicated because I’m both overweight and agender, so I’ve had all different kinds of dysphoria when it comes to my body. But honestly, one of the very first things I can remember was being at a sleepover when I was in middle school. All the other girls there were slender and beautiful and I was chubby and kind of awkward. The girls all started tying their t-shirts up to show their stomach. I laughed and made a joke when I did it too, and most of the girls laughed at whatever I had said. But I’ll never forget the girl who turned with this disgusted look on her face and said “please DON’T”. That’s the first time I remember feeling actively ashamed of my body.

I was bullied in elementary school, too, for my weight. There was an older boy who used to follow me around singing “she’s Roly Poly Oly, she’s small and fat and round.”

 

Did you have any self-denial about it?

I think there was a period of time right when I started college where I tried to convince myself that I was “over” my body issues. After all, I’d worked SO hard to love my body, and I think I saw it as a personal failure if I relapsed into self-loathing. I wasn’t willing to admit that it was going to be a life-long process with ups and downs. I was also a theatre major, watching all of the best female roles go to girls with tiny waistlines and that was discouraging, and made it feel like trying to climb a tower of sand. I spent a huge part of my college years convinced that no matter how much I loved my body, nobody else ever would.

What’s the process of trying to understand these issues like?

For me, the first thing I did was remove the word ‘ugly’ from my vocabulary. I made an effort to find something beautiful about every single person I saw, even if it was just a small thing. Instead of mentally criticizing the people around me, I praised them. She had gorgeous hair and he had a genuine smile and her blouse looked great on her. After a while, the positives started to outweigh the negatives, in everyone. A little while longer, and it started to become easier to see the positives in me.

 

Was it easy to get friends and family on board? How much has changed since you became more open about it?

Without a doubt. These days, I have a very supportive network of people in my life. I don’t let negative influences into my personal circle. Even on the days where I don’t feel all that beautiful, there’s always people who love me and who accept me for who I am.

 

Can you describe what a bad day and a good day look like?

These days, bad days aren’t quite as bad as they used to be. Usually when I know I’m having a bad day I try to avoid mirrors and be gentle with myself. If I catch myself being overly critical, I redirect my attention to something else and distract myself from it, and usually by the end of the day I’m at least calm if not positive. But it’s taken me a lot of years to get to this point.

A good day has me glowing. Some good days I’m wearing makeup and other good days I’m not, but those are the days when I have no doubt in my mind that I’m beautiful and worthy of love.

 

Is there one thing about body image issue that you’ve already conquered but is still sometimes knocking on your door?

The hardest thing for me has always been my breasts. I’m a 38FF, so they’ve caused me a lot of grief throughout my life. On top of the back pain and just general inconvenience of having large breasts, not to mention how many men in my life have blatantly stared at them while talking to me, but also when I was younger I hated them because I felt like they made me look even bigger than I was. I had friends of similar body types but smaller breasts and I always felt like they looked more slender than me.

But it went deeper than that, and for a lot of years I had trouble understanding. As I started to figure out my gender identity, I realized that part of my hatred for them was tied into that.

I’ve put a lot of work into accepting my body for it what it is, but sometimes I still struggle accepting them. Honestly, I’m planning on getting a breast reduction once I can afford it.

 

What is your current perception of a “perfect body”?

Every body is perfect.

 

Anything you want to tell women dealing with body image issues?

You’ve been brought up in a world that tells you that you were intended to be consumed–that you should be pleasing and fit into the mold that was made for you. It’s not true. Your body is already perfect because it’s already yours. Loving yourself is so much more important than any dress size.

 

 

Google has 22.5 million results if you search “body image issues” and almost 10 million if you search “how to deal with body image issues”. But more often than not, we don’t really need a how-to guide. Sometimes, we just need a raw voice. Like Ashe’s. Sometimes we just need to know that someone out there is living in this dysfunctional world we call home, and they are doing okay. And we will do okay too.

 

Note: Ashe prefers gender-neutral pronouns  (them/their).

Is Juicing Good for You?

Juicing is a debated topic in the nutrition world, with some experts touting its many benefits, and others asserting that it does more harm than good. Here’s a look at the pros and cons of juicing and juice fasting for a better understanding of who can benefit.

What is juicing?

This seems like an obvious question, but many confuse juicing with smoothies. Juicing  specifically removes the juice of fruits and vegetables and discards the solid matter. It yields a vitamin- and mineral-rich juice, but eliminates the fiber and other nutrients provided by the pulp. Certain juices, like orange or grapefruit juice, can simply be prepared by hand, while most others require a juicer.

kiwi juice in juicer
Juicing removes the juice of fruits and vegetables and discards the solid matter.

If you are in the market for a juicer, a cold pressed juicer is your best bet, as these machines process the juice at a slower speed that avoids exposing delicate nutrients and enzymes to heat, which can degrade the final product.

Why juice?

Many people use juicing for detoxing or cleansing purposes, where solid food is eliminated and replaced with juices throughout the day. These cleanses might last from 24 hours to many weeks.

If you have a diet lacking in fresh fruits and vegetables, juicing can certainly add a much-needed boost of nutrition.

Pros of juicing

Studies show that the average American is sorely lacking in essential vitamins, minerals and antioxidants, and juicing is a safe and effective way to remedy this situation. Due to factors such as soil degradation, food processing methods and time from cultivation to market, a lot of produce is less nutrient-dense than it used to be.

While whole fruits and vegetables have all of the same health benefits of juice (and more), juicing is an easy way to take in a concentrated form of vital nutrients.

almond juice with coffee
Raw cold-pressed cashew nut milk from The Juice Standard in Las Vegas, NV | Photo: @samdayla on Instagram

Vitamins, minerals, antioxidants, flavanoids and other compounds in fresh fruits and vegetables both help to prevent and treat disease. Again, you can get all of these same benefits from whole foods, but if that proves difficult, juicing is a good option.

One study found that adults who regularly drank mixed fruit and veggie juice over a 14 week period had high levels of several important nutrients including: folate, selenium, vitamins C and E and beta carotene. Another study suggested that juicing could lessen oxidative markers in the body, which are linked to heart problems.

woman green juice
If it’s difficult to get enough whole foods, juicing is an easy way to take in a concentrated form of vital nutrients

Juicing is also used therapeutically for patients with serious digestive problems who cannot break down foods, such as those with Crohn’s or Irritable Bowel Disease, and even cancer patients undergoing chemotherapy.

Cons of juicing

Eating fruits  and vegetables in their whole form is better than juicing, assuming you have no major digestive issues. Multiple studies have shown (such as this one looking specifically at apples) that in order to reap the full benefit of plant foods, it is best to eat the fiber content. And it’s not just fiber found in the solid matter; there are also antioxidants bound to the fiber that are also lost in the juicing process.

woman chopping vegetables for smoothie
In some cases, smoothies (blending the entire fruit) can be better than juicing.

While juicing might be useful alongside a whole foods diet, the fiber from fruits and vegetables is critical to health. Fiber supports healthy cholesterol and blood sugar levels, lowers the risk of type 2 diabetes and heart disease, and is important for weight management because it increases satiety.

playful girl with dragon fruit
The fiber in whole fruits supports healthy cholesterol and blood sugar levels.

In some cases, smoothies (blending the entire fruit) can be better than juicing because the fiber and antioxidant content is still consumed, but the verdict is still out as to whether the health benefits remain the same. Similar to juices, smoothies will lead to a greater blood sugar spike, as compared to whole fruits and vegetables.

What about juicing for detox?

Juice cleanses and detox programs have become quite popular for those wanting to lose weight, but using them for this purpose is not as effective as you might think. Most juice cleanses severely restrict calories, which leads to rapid weight loss (but generally also results in rapid weight gain post-cleanse). You also risk slowing your metabolism in the long term.

A general rule with juicing, during a cleanse or not, is to include mostly vegetables. Fruit heavy juices can increase your risk of metabolic syndrome (a condition that can cause diabetes and cardiovascular disease), are extremely hard on the liver and can lead to weight gain. Also, be sure to choose organic produce, as your intake of pesticides and herbicides could very well undermine your detoxing efforts.

juice detox
Part of a 1-day juice detox from Function Juicery in Las Vegas, NV | Photo: @samdayla on Instagram

Juice cleansing for 24 hours is one thing, but longer cleanses often lead to blood sugar imbalances, dizziness, extreme fatigue and metabolic damage. They can also be dangerous for those taking certain prescription drugs, and for people with kidney problems (always check with your doctor if you fall into these categories).

Lastly, if given the right nutrients from whole foods and through the elimination of processed and packaged foods high in sugar and refined carbohydrates, your body is designed to effectively detoxify itself via the liver and kidneys. A gentle food-based cleanse that includes healthy protein, fat and plenty of fruits and vegetables is best.

So, what’s the verdict on juicing?

Most studies agree that whole vegetables and fruits are nutritionally superior to juicing. But, if you are a relatively healthy adult with no major digestive issues, diseases or blood sugar imbalances, incorporating juice into your regular diet or undergoing a short term juice fast could be beneficial. With all nutrition trends, doing your research and looking at the facts can help you decide which are worth paying attention to.

The Right Foods to Reduce Stress and Balance Hormones

Hormonal imbalances are increasingly common, especially among women. They affect us in ways both known and unknown, and are directly influenced by our diet and lifestyle choices.

A widespread and dangerous belief is that stress only affects us mentally and emotionally, and reveals itself in commonplace symptoms such as insomnia, anxiety and increased irritability. In reality, stress affects the body in profound ways that do not always manifest as easy to spot symptoms. It can often lead to weight gain, hormone imbalances such as thyroid disease, and even cardiovascular disease.

woman headache

3 types of stress

Before digging deeper into how stress affects hormonal balance, first we must understand what exactly stress is. Regardless of the type of stressor, the body reacts with the same physiological response.

Mental and Emotional Stress

The most obvious kind of stress is mental and emotional. This could range from a death or birth in the family, a dysfunctional relationship, or an overly demanding work schedule. Remember, stress is not necessarily bad; it is simply an acute or ongoing factor that elicits a hormonal response.

Physical Stress

These stressors could include a physical trauma, surgery, serious illness or cumulative over-exercise. It could also result from repeated exposure to foods or other compounds to which we are sensitive or allergic.

Toxic Stress

We are exposed to toxins on a daily basis, from the food we eat to the air we breathe. Another major contributor to toxic stress includes personal hygiene and home care products. While it can be difficult to control a lot of these, we can take steps to reduce our exposure to toxins, like by purchasing natural beauty products and grass-fed meats.

Stress and female hormone imbalance

Hormones are chemical messengers that are secreted into the blood stream, and are responsible for many key bodily functions, such as reproduction, stress response and metabolism.

If things are working right, we should feel energized during the day, sleep soundly at night, and (for women) experience no majorly obtrusive PMS or menopausal symptoms. Studies show that if things aren’t working right over a long span of time, this can turn into more serious disorders, such as infertility.

So, what role does stress play? Hormones are interconnected and can be thought of as having a domino effect. Our reproductive hormones play a role in our adrenal and thyroid function, and our stress hormones play a role in our reproductive function. The immune system too will be suppressed if our sex hormones are imbalanced, leaving us more susceptible to infections, illnesses and food sensitivities.

berries

10 foods to help manage stress

Wild Caught Salmon: Packed full of omega 3 fatty acids, key for balancing mood disorders, fighting anxiety and improving general cognitive performance.

Dark Green Vegetables: High in magnesium and molybdenum, two key minerals for overall relaxation, and breath and heartbeat regulation.

Nutritional Yeast: Sprinkle on salads or popcorn made with coconut oil or organic butter; this superfood is high in B vitamins that are essential to combat nervousness and heart palpitations.

Swiss Chard: Loaded with magnesium, which is an “anti-stress” nutrient that allows our muscles and nerves to relax.

Crimini and Shitake Mushrooms: Rich in pantothenic acid (Vitamin B5) which improves the body’s ability to respond to stress by supporting the adrenal glands.

Avocado: Rich in potassium, which works to protect the normal function of muscle and nerve activity.

Grass-Fed Beef: Provides high levels of B vitamins and mood stabilizing nutrients zinc and iron. 

Berries: Impressively high in free radical fighting anti-oxidants, and also an excellent source of immune-supportive vitamin C (also an antioxidant).

Chicken Breast: High in tryptophan, an amino acid that can help with sleep and mood elevation.

Papaya: Also high in vitamin C, which protect cells from free radical damage and helps prevent colds and infections.

Rachel Fiske is a Holistic Nutritionist, Personal Trainer, and activist in the realm of global, public healthcare. 

The New Green Trend Says Goodbye to Packaging in Zero Waste Grocery Stores

Imagine a supermarket where there is no disposable packaging. There are no shelves lined with single use boxes or plastic containers. Instead shelves hold products ready for dispensing into reusable containers.

zero waste market
“Zero waste market”, image courtesy of SFU University Communications on Flickr under license CC BY 2.0

This may seem like a far cry from the debates Americans have over banning single use bags but these zero-waste supermarkets are slowly becoming a reality. Original Unverpackt opened in Germany in 2014, selling some 350 products including produce, dry grains and dairy such as yogurt. All ready for customers to place into reusable containers. A similar zero-packaging supermarket is set to open in Copenhagen this summer and another hopes to open by the end of the year in Vancouver.

zero waste market
Photo courtesy of Original Unverpackt

Bea Johnson, author of Zero Waste Home, is one of a growing number of people around the world paying attention to the crazy amount of waste involved in our daily lives and in our food supply. Food and the packaging containers it comes in account for as much as 45 percent of the materials in US landfills. They waste energy and resources, generate greenhouse gases and contribute to the growing problem of plastics in the oceans.

zero waste market
Photo courtesy of Original Unverpackt

Recycling was once thought of as the answer, but more than 30 years after the first mandated curbside recycling in the US, the practice has yet to widely catch on in any substantial way. Americans still only recycle 51 percent of food packaging and less than 14 percent of plastic packaging.

recycling bins on curb

A zero-waste lifestyle like the one Johnson leads and zero waste supermarkets are attempting to stop the waste problem before it starts. Micro grocer In.gredients in Austin opened in 2012 and at least one more zero-waste US supermarket is in the planning stages. In general, prices at these supermarkets tend to be similar to those in a traditional market, and the fill-your-own container can prevent both food waste and save customers money as they only buy what they need.

in.gredients team
The in.gredients team | Image courtesy of in.gredients | Photo: Patrick Lane Photography

“The zero waste lifestyle does not cost more: it saves us 40 percent on our overall spending! It does not take more time: voluntary simplicity has allowed for our housework and professional work to be more efficient (what we do not own, does not need to be bought, stored, cleaned, maintained, repaired, replaced, recycled, etc.),” Johnson said.

zero waste market purchases
“Zero waste market purchases”, image courtesy of Christopher Porter on Flickr under license CC BY-NC-ND 2.0

Although the zero-waste lifestyle is not for everyone, the rise of zero-waste supermarkets or even adapting a zero-waste shopping style have the potential to dramatically improve the food system, the environment and maybe even our overall quality of life.

3 Unique Yoga Hybrids

Are you looking for new ways to spice up your asanas? If so, it’s time to join ranks with yoga pioneers, those who are breaking down the barriers of tradition and changing the face of their preferred exercise. The results are exciting, albeit unusual, and a few of these variations may remind you of circus performers with their gravity-defying stunts and acrobatic movements.

Each fluid transition turns the yogi into a captivating dancer in all three of these variations. Don’t let that discourage you from trying them for yourself, however. Every style of yoga has stages and modifications so even the most novice can feel comfortable while stretching and testing their limits. A bit of practice and mindful concentration can go a long way, and with time you too may be able to somersault, spin and leap as if you were weightless.

Acroyoga

Yoga is the name, awareness is the game, and people are never more alert than when they are in contact with other individuals. In this variation, partners support each other through stretches and poses that promote awareness of the self and others. This exercise is all about teamwork and trust. Wanderlust captures the essence of Acroyoga in this video of two skillful yogis practicing at an elevation of 11,000 feet.


Video: Wanderlust

As you will see, each partner assists the other through a series of stretches and poses that build strength, flexibility, deep breathing and mindfulness, which are all common benefits of yoga. The mover, otherwise known as the Base, guides the one being moved, known as the Flyer. The Base must focus on aligning his/her arms and legs with their torso, stacking the bones in preparation of the Flyer’s weight. The Flyer befriends gravity as he/she inverts, bends and rolls through the air, relying on the Base’s feet and hands for support. In some cases, especially when learning Acroyoga, a spotter is present. Their task is to watch over the Base and Flyer and step in if assistance is necessary. After each session, the Flyer treats the Base to Thai Massage, an ancient healing activity.

acroyoga

This is a wonderful exercise for anyone who enjoys gymnastics or acrobatics. It also suits playful personalities, and can be a great bonding experience for yoga-loving couples.

Aerial Yoga

No mat, no problem. A silk trapeze is all you need as you defy gravity and “fly” through the air. Aerial or anti-gravity yoga is a combination of Pilates, asanas, acrobatics and dance. The yogi will flow through a series of positions while sitting on, or hanging from, a hammock that has been suspended from the ceiling to a height based on the yogi’s preference (typically between the waist and shoulders).

Style varies between each school of aerial yoga. Some use the hammocks as tools to modify and dramatize routine yoga sequences. Others delve deeper into the acrobatics side.

It is believed that inverting and hanging from a hammock can lengthen the spine and provide additional assistance in toning muscles. However, the health benefits have yet to be explored, as this style only became popular over the last decade. The hammock may also be used as a prop and help some find their centers as they bend and stretch, activities that may be difficult on a mat.


Video: Kyle Hoffman

Budokon Yoga

If you’ve ever watched Tai Chi, you have an idea of the fluidity observed in Budokon yoga. This is a blend of three ancient traditions: yoga, martial arts, and meditation. Unlike many modern versions of traditional yoga, these poses are not held in place. Instead, the postures are waves, flowing and ebbing from each transition to the next. Budokon has two main elements, the yoga sun salutations (which warms up the body) followed by a martial arts-inspired routine. Movements are synchronized with breath, in true vinyasa fashion.


Video: Wanderlust

Kicks, punches, and jumps all make up the martial arts portion of this exercise, which will spice up your experience and get the blood flowing in ways new to yogis. Transitions from one posture to the next are still smooth, especially when compared to typical martial arts, and movements are uninterrupted.

The Health and Beauty Benefits of Bone Broth

Bone broth is a hot trend at the moment, and if you visit a lot of cities, you’ll find this superfood sold anywhere from food carts to broth bars. However, there is nothing new about bone broth; it has been used for centuries, long before it became the trend we see popping up today, as a nutritional remedy due to its long list of medicinal properties.

Bone broth is quite simple, really, and is just what it sounds: broth made from the bones and connective tissues of various animals (typically beef or chicken). Often it also includes vegetables, similar to a mineral broth. Adding an acid ingredient, such as vinegar or lemon juice, is key as this aids in the breakdown of collagen.

While being skeptical of health trends is always a good idea (not to mention doing your own research), bone broth is hands down a keeper, as it truly is one of the most nutritious and healing foods in existence.

Chicken broth, bouillon, clear soup in a cup next to chicken and fresh herbs.

NUTRIENTS IN BONE BROTH

First and foremost, keep in mind that the nutrient benefits of bone broth depend completely on the quality of your ingredients. Bones from grass-fed and/or organic meats are optimal, as they offer much higher nutrient value than those from conventionally raised animals. With that said, if you don’t have access to these types of bones, you’ll still reap many of bone broth’s benefits.

Bones 

As the principal ingredient, bones contain an impressive array of minerals such as calcium, potassium, sodium, phosphorus, magnesium, sulfur and iron.

Connective tissue

Essential in supporting bone and joint health, connective tissue in broth offers compounds proven to support and alleviate pain from arthritis, particularly glucosamine and chondroitin (which, interestingly, consumers spend a lot of money on in supplement form).

Marrow

Both marrow and bones are rich in joint-healing collagen, which is the substance that forms gelatin upon cooking broth. Bone marrow is packed full of essential nutrients such as vitamins A and K2, anti-inflammatory omega 3 fatty acids, and immune supportive minerals such as zinc, boron, manganese and iron.

Vegetable additions

Certain vegetables can give your bone broth an extra nutritional kick, not to mention make it extra tasty. Excellent options include onion, garlic, celery, or leafy greens such as kale, chard or collard greens.

woman drinking from mug

HEALTH BENEFITS OF BONE BROTH

Fights inflammation

Thanks primarily to the nutrients found in the cartilage, bone broth is one of the top foods for reducing systemic (internal) inflammation. Studies have shown that chronic inflammation is linked to such ailments as diabetes, fatty liver disease and heart disease.

Supports digestion

Gelatin is the primary driver of this key health benefit, and is important both for those with impaired digestion, as well as for general digestive health maintenance and prevention. This soothing and easy to digest food helps to heal the gut, and allows for optimal nutrient absorption. Particularly for those with digestive conditions such as IBS, IBD, or food allergies/sensitivities, bone broth offers the digestive tract a much needed rest.

Fights colds and infections

Your mothers were right about chicken soup curing a cold (although not about orange juice, which actually just blasts the body with sugar). One study proves chicken broth’s effectiveness in fighting common infections, but remember that the store-bought version does not offer the same medicinal properties.

Promotes healthy hair and nails 

Also thanks to broth’s gelatin component, regularly sipping bone broth can work wonders in supporting the healthy growth of hair and nails.

Improves bone density

Bone broth is very high in calcium, which is essential for building and maintaining strong and healthy bones. Along with bone health, calcium also supports proper function of nerves and muscles.

Spoon with bouillon to the pan with bouillon background top view

MAKE IT YOURSELF

As with most soups, it’s hard to go wrong and you can feel free to improvise. Using bones from just about any animal works well, but opt for bones from organic, grass-fed or pasture-raised animals whenever possible. These can be purchased at your local butcher shop, farmers market or health food store that sells meat. Don’t forget to include an acidic ingredient such as lemon juice or apple cider vinegar (vinegar is preferable, use lemon in a pinch), as this allows for optimal breakdown of connective tissue, providing a more nutrient-rich broth.

Basic Bone broth

Ingredients

1 gallon of water (or more if needed)

3 pounds of bones and connective tissue: Chicken bones (include feet, neck, etc), beef marrow and/or knuckle bones, beef or calf foot (chopped into pieces), meaty beef bones, turkey, lamb, pork and/or fish bones

3 tablespoons raw apple cider vinegar (or lemon juice)

1 onion, chopped

3-5 cloves garlic, peeled and chopped

5 stalks celery, chopped

salt and pepper to taste

Instructions

1. Add water, bones, vegetables and vinegar to a large soup pot, bringing everything to a boil. Add more water if needed so that all ingredients are covered.

 

2. Next, cover and lower to a simmer, allowing to cook for 12-24 hours (the longer the better)

 

3. Strain and enjoy! Use immediately or freeze (making a large batch is a great idea, as broth freezes well)

 

Bone broth is quite versatile, and can be used as a base for soups, sauces, or can simply be sipped throughout the day (especially if you feel a cold coming on or are already sick). If you suffer from digestive problems, including one cup of bone broth daily can help to heal the gut.

Whether you opt for pre-prepared broth from a broth-bar or you prefer to make your own at home, know you are doing your body some serious favors. Keep in mind that you will likely pay upwards of $8-9 for 16 ounces of broth at an outside venue, versus paying the same amount to make over a gallon in your own kitchen. But, if time is of the essence, there certainly is a lot to be said for convenience, and bone broth is well worth it.

How to Make Healthy Food Choices When Eating Out

If you are attempting to make healthy eating choices, your biggest challenge might be learning how to maintain a healthy diet and lifestyle while also enjoying a meal out. For some, this might just be an occasional lunch or dinner with friends or family. But for many, eating out includes weekly or daily lunches, regular work meetings that involve food, or companies that bring in lunch and even dinner for their employees on a daily basis.

The good news is eating out does not have to derail your healthy diet goals. Successfully forming new habits of any kind takes around three to four weeks; so once you get into the pattern of knowing how to healthfully eat out, you can overcome this common challenge.

Avoid the Bread Basket

Certainly one of the hardest parts to resist is the bread basket that comes before the meal is served. You could easily eat an entire meal’s worth of empty calories in bread before the actual food even arrives. Empty calories are those that offer little to no nutrient benefit. Bread is a carbohydrate, and high-carb diets are top contributors to weight gain and an array of other health problems over time. Instead of counting on will-power alone, ask the server not to bring the bread, period.

bread basket hand

Read the Menu Beforehand

This might sound obsessive, but studies show that when we are hungry and/or distracted, we consistently make poor(er) food choices. If we familiarize ourselves with the menu online before arriving to the restaurant, we’ve already chosen the option we know to be healthiest, and can focus on enjoying ourselves without making impulsive decisions.

girl cell phone
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Substitute Side Dishes

Get rid of the idea that you don’t want to be annoying when ordering food and making substitutions. As long as you are polite about it, it is completely acceptable to ask how dishes are prepared, and to request substitutes. For example, if a dish is served over rice, ask that it be served over steamed vegetables. Ask for your salad dressing on the side. Instead of bread, ask for a side of fruit or veggies. Most restaurants can easily provide these alternatives. If you’re unsure as to whether your requests will truly be obliged, there’s no shame in faking an allergy.

side salad
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Stick to Meat and Veggie Options

Stick to orders that are made up of real foods, such as meat and vegetables, whenever possible. Depending on where you live, the restaurant might boast organic and grass-fed meats. If this is the case, don’t be afraid to order red meats such as beef or pork. However, if the meat quality is questionable, it is best to stick to leaner options such as fish, chicken, and turkey. The veggie option might be a salad, or roasted, steamed or stir-fried vegetables (request they don’t use too much oil if stir-frying).

grilled steak vegetables
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Order Two Appetizers

Especially if portions are big, order two appetizers (one might even be enough) instead of an entree. This could be a salad or veggie dish, along with a meat option such as chicken skewers. If ordering soup, inquire as to what ingredients have been used, as many soups that sound healthy are often not.

chicken skewers

Don’t Overdo it on the Alcohol

If drinking, stick to a glass or two of red or white wine, or clear liquors with lemon and club soda. Most cocktails are packed with sugar and calories, and beer can derail any weight loss plan. Drink one glass of water in between alcoholic beverages, as being dehydrated makes us crave sugar and carbohydrates. One study showed that drinking 17 ounces of water before a meal reduced the calories consumed by a whopping 44%.

martini
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Put Your Fork Down Between Each Bite and Eat Slowly

Our mothers were right: Chewing our food is of utmost importance. Chewing food until it becomes a mush in our mouth not only supports digestion, but is key for portion control. Because our brain takes a while to register satiety (fullness), if we scarf down our meals, we are far more likely to overeat. Chew thoroughly, and put your fork down in between each bite.

fork
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Portion Control

Last but certainly not least is a note on portion control. Sometimes, making healthy choices when eating out has less to do with your food choices, and more to do with how much you are eating. Restaurants tend to serve bigger portions than you would serve at home; and since you spend more time lingering at the table, you are more likely to eat long after you are full. Ask for a to-go box when your meal comes, or better yet, ask that half of your order be boxed before it even arrives to the table. This can do wonders for your waistline, and your budget.

indian curry meal with balti dish, naan, and basmati rice

Eating out does not have to undermine the hard work you’ve put into eating a balanced diet. By developing good habits, you can build the confidence necessary to make healthy choices second nature.

The Switch: 3 Eco-Friendly Spring Cleaning Swaps

After a long winter, our cozy homes can appear as stuffy, dusty, germ-dwelling habitats that make us want to throw open the windows and breathe in fresh air. Warmer spring sun may also shed light on the clutter that we accumulate throughout the year. For these reasons, spring cleaning is a must.

Clearing my space feels gratifying, but the trash bags of discarded belongings and spoiled food can leave a pang of guilt in my nature-loving heart. I also start questioning whether a home can really be considered clean after it has been scrubbed down with chemicals. Is the use of chemicals, plastics and paper trash the way to foster a healthy environment that we can feel confident having our children and pets run around in? If your answer to this question is a resounding NO, read on for three ecologically-friendly and healthy alternatives to your spring cleaning routine.

 

Switch: Bags full of waste and paper for recyclable cloths, composting and the reuse of old items

Eliminating clutter is one of the first projects many of us tackle when we spring clean. Instead of throwing unwanted items away without a second thought (adding to the growing landfill problem), first try to find ways to breathe a second life into recyclable/reusable material. Turn mismatched socks or old t-shirts into dust rags and cleaning cloths. Convert old frames and torn book covers into works of art.

socks drying
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The average American household throws away approximately $640 worth of old food per year, and this trash adds to greenhouse gases and other ecological problems. Rather than throwing old food away, try composting. A quick internet search can provide you with a plethora of information, from the correct way to compost to its environmental benefits.

compost

 

Switch: Chemical-laden cleaning formulas for healthier (and equally reliable) alternatives made at home

If you want a healthy environment for you, your children and pets, walk away from the chemical-filled cleaners and head into the kitchen. Vinegar, baking soda, boiling water and lemons are a few common ingredients that make powerful cleaning solutions.

Any vinegar will cut grease, grime and kill bacteria, but I prefer apple cider vinegar for its pleasantly sweet scent. Apply it directly to heavily soiled areas or mix it in equal parts with water for a less abrasive cleaning solution that’s safe for many surfaces.

lemons
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For wood surfaces, mix 1 part of apple cider vinegar with double parts of olive oil. The olive oil will cut the harshness of the vinegar while also polishing and conditioning the wood. You can also add lemon juice or drops of essential oils for their appealing scents (lemon will also add to the anti-bacterial properties of your cleaner). Wipe with a soft cloth (perhaps one made of the old clothes you just turned into rags), but first, as with most cleaning solutions, test a bit of this mixture on a small area. Also, don’t rub it into the wood, but wipe gently and allow your furniture to air dry.

baking soda lemon

Baking soda will also scrub away grime and deodorize. Sprinkle it on tough stains and gently wipe them away or shake some over your carpet a few minutes before vacuuming. Keep in mind that baking soda will neutralize vinegar, so mixing the two in hopes of a double-action cleaning solution won’t work. The two together will, however, unblock clogged drains when chased with boiling water.

cinnamon lemon mint

In place of air freshener, wipe a diluted mixture of essential oils to surfaces. You can also try simmering cinnamon, vanilla, a lemon peel and a little water on the stove top and let their comforting, mingled scent waft throughout your kitchen and other areas of your home (a great idea for apartments).

 

Switch: Plastic storage bins and containers for glass, metal or wicker

After everything has been wiped down with your chemical-free cleaning solutions, it’s time to store it all away. Unfortunately, our lives have been infiltrated with plastic, and we store everything from our food to toys and animal supplies in it. Not only is plastic unhealthy for the environment, but the chemicals used to create plastic can seep into our food.

wicker baskets
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Going plastic-free may not happen overnight, but spring cleaning is a good time to slowly begin expunging it from your home. Keep kids toys in wicker or heavy duty cardboard containers. Store your animal’s food in a glass jar.

dog bones in jar

Click here to read North Carolina State University’s alternatives for plastic in the kitchen.

3 Simple Steps To Wean Yourself Off Caffeine

Day by day, drip by drip, our rates of coffee consumption seem more like a “risk versus reward” proposition. Health analysts constantly spew conflicting reports on whether we’re swilling too much java, or not enough; and the workday ritual of buying even the cheapest cup of joe from the nation’s best-known chain can drain your bank account by almost $800 annually, not including taxes, tips, time and travel expenses to get that caffeine fix.

Fresh new apps entice you to place orders before you even get out of bed, and some startups now dare to propose products that infuse caffeine through “wearable” devices.

If you’re wondering if it’s beneficial to gradually control and reduce your daily coffee intake, the answer is: probably. But, is kicking the caffeine habit quick and easy? Probably not. If more restful sleep at night and less reliance on coffee for a jolt of alertness during the day is your desire, percolate over these stimulating alternatives.

*Consult a personal physician before starting a caffeine-reduction regimen.

SNACK ATTACK

avoiding caffeineSimple dietary changes could help tame your reliance on caffeine boosts during the day. Studies indicate that nibbling on non-fat and unsweetened dark chocolate invigorates blood flow and sends positive stimuli to the brain without residual rise-and-crash effects. Vegetables packed with essential glucosinolate oils (radishes, kale, cabbage, brussels sprouts, cauliflower, mustard and turnip greens) can be blended into smoothies, omelets, soups and stir fries for a tasty energy lift. Eat more beets, which are packed with the nitric oxide compound that oxygenates the body. Supplement your diet with more of the energizing B12 vitamins available from low-fat proteins (eggs, fish) as well as mushrooms and seaweed extracts.

BOILING POINTS

energizing drinkA fresh cup of coffee can soothe simple cravings for warmth and comfort. As a caffeine-free alternative, just brew a mug full of flavor and freer of the jittery complications. Hot water and lemon – sweetened to taste – helps to rehydrate the body, boost immunity to sickness and promote intestinal regularity. The “chicory” blends sold alongside coffee at grocery stores offer a similar, caffeine-free taste with added benefits of detoxifying internal organs and relieving upset stomachs. And if flavor is what you savor, consider de-caffeinated teas (dandelion, Rooibos) or apple cider for a quick fix.

PUMPING IRONY

exercisingConsider the time it takes to prepare and consume a cup of coffee. Then, compare it to the time it takes to perform 30 push-ups, sit-ups or jumping jacks. A growing body of study suggests that simple exercises conducted during the day have stimulating effects that meet or exceed a caffeine jolt. Physical activity (including safe sex) releases natural endorphins that ease strain on the brain. Research shows that a brief, scheduled nap decreases the need for an abrupt caffeine infusion late in the day as well.