All posts by Rachel Fiske

Rachel is a Holistic Nutritionist, Personal Trainer, and activist in the realm of global, public healthcare. Rachel currently works as a freelance writer alongside her nutrition practice. She sincerely believes that integrative care should be available to all.

The Easiest Ways to Boost Your Metabolism

Quite simply, metabolism refers to all chemical reactions in the body (the terms metabolism and metabolic rate are also used interchangeably). It’s basic science: the higher your metabolism is, the more calories you burn and the easier it is to lose weight. Conversely, if you have a slow or sluggish metabolism, you will likely feel low on energy, find yourself gaining weight despite your best efforts, and you might even struggle with depression or other mood disorders. Here are nine ways to boost your metabolism that you can start right away.

Don’t skimp on protein

While all foods raise your metabolic rate for about three hours after eating, protein raises it by up to 30%, compared to 5-10% with carbohydrates and 3% with fats, according to a 2014 study. Furthermore, protein is key to feeling full, therefore reducing cravings and overall calorie intake throughout the day. Strive to eat protein with every meal and snack.

Pretty woman eating bowl of salad at home in the living room

Drink green tea

Studies have shown that the simple act of drinking green tea can boost your metabolism by 5%, and burn more fat. Always opt for natural green, jasmine or oolong tea, and steer clear of canned or bottled versions that contain a long list of other ingredients (primarily sugar).

iced green tea
Image: Pixabay

Eat more spicy foods

Don’t like spicy? Well, maybe give it another shot. Capsaicin is a primary ingredient in hot peppers, and is known for its metabolism-boosting effects. One study even suggested that eating enough capsaicin could burn an extra 10 calories per meal.

spicy dish food
Image: Pixabay

Drink coffee

The news that coffee can boost your metabolism by up to 11% will probably make many coffee drinkers very happy. The leaner you are, the more coffee will likely boost your metabolism, and vice versa. Remember though, if you suffer from anxiety or insomnia, don’t overdo it.

hot coffee cappuccino
Image: Pixabay

Try interval training

Workout ruts and chronic cardio can wreak havoc on your weight loss plan, but high intensity interval training (HIIT) can seriously take it to the next level. Multiple studies have proven that short bursts of very intense exercise will burn more fat and increase your post-exercise metabolism much more than endurance cardio will. Instead of bee-lining it to the elliptical machine, try your gym’s Tabata class. You can also easily do HIIT at home, getting in a great workout in just 15 minutes.

tying shoes fitness exercise
Image: Pixabay

Drink cold water, but not with meals

Drinking water, period, will help to speed up your metabolic rate. One study even showed that drinking a half liter of water sped up children’s metabolism by up to 30% for an hour afterwards. Cold water might boost your calorie burning potential even more, but can also interfere with digestion if consumed with food. Keep your meal-time water to room temperature, but opt for icy cold any other time of day.

cold bottle water

 

Get up

Sounds obvious, but if you spend the bulk of your day sitting, your metabolism is suffering. Getting up every hour from your desk and walking around will not only burn more calories, but prevent you from developing some serious muscle imbalances (back pain, hunched shoulders, etc).

woman at work with tablet

 

Use coconut oil

Coconut oil contains medium chain fatty acids, which are known for their fat burning and metabolism boosting properties. Replace any vegetable oils you might be using (canola, soy, corn, etc) with coconut oil in cooking.

st lucia coconut pieces
Image: Pixabay

 

Get your beauty rest

Don’t roll your eyes at this one, as it is biologically nearly impossible to lose weight if you’re not sleeping enough. Lack of sleep takes a serious toll on your hormone levels, and in any battle against your hormones, you will not win. Studies show that lack of sleep is hugely related to obesity, due mainly to its metabolism-lowering effects.

sleeping woman city 

Whatever your goal, boosting your metabolism will raise your energy levels and support weight loss efforts. If you already do all of these things but still feel sluggish or like something just isn’t right, speak with your doctor.

A Ketogenic Diet: What It Is and Who It’s For

A low-carb diet has many variations — the ketogenic, AKA “keto” model being one — and on a surface level is simply a diet low in carbohydrates. However, the reasons behind why a low-carb diet can be beneficial, if it is or isn’t right for you, and how to begin are a bit more complicated.

First of All, What is a Carbohydrate?

Before getting into the details of a low-carb diet, let’s make sure to have a proper understanding of what a carbohydrate is, exactly.

There are three macronutrients: protein, carbohydrates, and fat. Out of these three, fat is the slowest burning macronutrient (it takes the longest to break down in the body), followed by protein and then carbs. Carbohydrates are naturally occurring in certain foods such as starches, sugars, and fiber, and the healthiest sources are vegetables, fruits, and whole grains.

ketogenic diet

Unfortunately, the SAD (Standard American Diet) includes excessive carbs in the form of breads, pastas, baked goods, and processed/packaged foods. Not all carbohydrates are created equal, and there is a big difference between complex carbohydrates and simple carbohydrates.

Simple carbs are refined carbs that have had their vitamins, minerals, and fiber largely stripped via processing, and are the ones widely linked to a myriad of diseases such as obesity, heart disease, and type 2 diabetes.

What Constitutes a Low-Carb Diet? 

Not all low-carb diets are created equal, either, as there are various ways to go about it depending on your goals, lifestyle, activity level, body composition, gender, age, and nutritional needs.

100-150 Grams

This is the most moderate version and is a great place to start. You can fairly easily reach this amount of carbohydrates by simply omitting refined sugars and grains, and eating the bulk of your carbohydrates from all veggies, fruits, and moderate amounts of whole grains. This option is great for moderate weight loss or for maintaining your current weight, along with supporting overall health and disease prevention.

50-100 Grams

This option is definitely more restrictive, and will usually lead to faster weight loss. It still allows for most all non-starchy veggies, some starchy veggies, and about one to two pieces of fruit per day.

30-50 Grams (Ketogenic Diet)

Eating under 50 grams per day (closer to 30), is known as the ketogenic diet. It’s quite restrictive but can offer some pretty impressive benefits to certain people. For example, if you are obese and/or suffer from a metabolic disorder (like diabetes), this diet can be very effective. Your body enters a state of ketosis, which basically switches your brain’s energy source from glucose to ketone bodies. On this low-carb model, you will eat a lot of low-carb veggies (like leafy greens) and very moderate amounts of low-carb fruits (like berries). Starchy veggies (like sweet potatoes, potatoes, and winter squashes) are prohibited, and you’ll get more of your calories from healthy fats.

If you’re considering a ketogenic diet, it is best to consult with a trusted healthcare professional, as this model is not appropriate for everyone.

Benefits of a Low-Carb Diet

Weight Loss (Especially Around the Mid-Section)

ketogenic diet

Multiple studies have shown that people lose weight faster on a low-carb diet versus a low-fat diet, without needing to restrict calories as much (meaning you can eat more calories on a low-carb diet than a low-fat diet and still lose weight).

Research also shows that low-carb dieters lose two to three times the weight compared to low-fat dieters and experience far fewer cravings and less hunger.

Low-carb diets are especially helpful in reducing visceral fat, which is fat that accumulates around our vital organs, giving us not only that “muffin top” look but also putting us at far greater risk for heart disease, diabetes, and other chronic diseases.

A Way to Eat Whole Foods

One nice side effect of eating a low-carb diet is that you will naturally phase out the “bad” carbs and focus in on the “good” carbs. Eating under 150 grams of carbs per day does not allow you to include refined flours and sugars like breads, pastas, and baked goods. Instead, you’ll be eating dark, leafy greens and other non-starchy veggies, and all of your carbs will come from nutrient-dense sources.

ketogenic diet

Support of Chronic Health Conditions 

All low-carb diets (but especially the ketogenic diet) have been linked to prevention and treatment of neurological conditions and metabolic disorders. For example, the keto diet has been long studied for its treatment of epilepsy in children, and is also thought to support Parkinson’s and Alzheimer’s diseases.

Low-carb diets are also known for their ability to treat metabolic syndrome (which involves high blood sugar, blood pressure, and triglycerides along with low HDL/“good” cholesterol and excess abdominal fat).

Craving and Appetite Control

Plain and simple, you won’t stick to a diet that leaves you hungry and craving carbs. Low-carb diets really are the best way of eating to lose weight and experience less cravings and decreased appetite, since both fat and protein are slower to digest than carbohydrates and effectively work to regulate blood sugar levels and keep us satiated. In fact, many people find that they can lose weight on the low-carb model without counting calories.

What to Expect on a Low-Carb Diet and How to Assess Progress

After starting a low-carb diet, you can assess your progress in a few different ways. The number on the scale will probably drop, but remember that this isn’t the only (or best) marker of success. Your body composition will likely change (more muscle and less fat), and you can assess this by simply noting how your clothes fit. You can also keep body measurements using a tape measure (getting someone to help you makes it easier), or taking progress pictures.

ketogenic diet

The first days of a low-carb diet can bring on symptoms sometimes such as fatigue, cravings, and a foggy brain, which is the process your body is undergoing of learning how to turn fat into ketone molecules that supply energy to your brain. (This especially happens on the ketogenic diet.) The process of relying on fat for fuel instead of carbs can take anywhere from a few days to several weeks, depending on the person. 

What if Im a Vegetarian?

While it is more challenging, vegetarians can also adopt a low-carb diet model. Reaching a state of ketogenesis will be nearly impossible (especially if you are vegan), but you can certainly still reap some of the benefits.

If you are willing to eat dairy, a low-carb diet will be easier. Excellent dairy sources of protein that are low-carb include Greek yogurt, eggs, grass-fed butter, ghee, and cheese. These foods also are higher in vitamin B-12 than plant foods.

ketogenic diet

Along with dairy, you’ll also need to include high protein, low-carb veggies and fruits such as cauliflower, tomatoes, onions, bell peppers, eggplant, brussels sprouts, and broccoli. Berries are a great addition as are avocados, olives, and high-protein nuts and seeds. Coconut oil is one of the best fats to include for all low-carb dieters.

So, Whats the Verdict?

To learn more specifics of what to eat on the low-carb model, check out this article. There are various ways to go about a low-carb diet, and it is best to think of it as a long-term way of changing your eating habits — not as a short-term diet. Many studies have shown that the low-carb diet is truly one of the best in preventing future disease and achieving optimal health; however, like any diet, it won’t work for everyone.

Consider a Low Budget Wedding for a Happier Marriage

Studies show that couples who spend a lot of money on their wedding have a higher likelihood of divorce, plain and simple. Needless to say this does not mean that everyone who has an expensive wedding is on the road to Splitsville, or that everyone who has a backyard picnic wedding will enjoy a long and fulfilling relationship; but it does spark curiosity. How does a low budget wedding lead to a happier marriage?

While research is not definitive on the answers to this question, it suggests factors such as decreased financial burden and debt post-wedding and couples who opt for a budget wedding being a better match for each other. Specifically, this research found that those who spent $20,000 or more on their wedding had a 1.6 times higher rate of divorce than those couples who spent between $5,000 and $10,000. What’s more, couples who spent under $1,000 had even lower rates of divorce.

What Money Says About Your Wedding

The fact of the matter is that you don’t need a lot of money to declare love and commitment to your partner or to commemorate the day when you do so in the company of loved ones.

Some theories suggest that couples might be using expensive weddings to impress their family and friends, which is probably not the best strategy. I conducted a social media poll, and as one low-budget wedding planner and advocate shared, “If your friends and family are not already impressed by your choice of life partner, the curry shrimp kebabs and Pinterest-perfect wedding arrangements aren’t likely to push them over the edge.”

low budget wedding

Furthermore, money and stress definitely go hand in hand for many couples, and beginning a marriage with unnecessary debt is not a recipe for success (logistically and spiritually). When it comes to finances, being able to openly communicate about what you are coming to the table with financially and your common vision for the wedding are key in making good decisions. Being able to say, “We can’t afford that,” or (perhaps more importantly), “We don’t value that enough to pay for it,” is an important practice for any couple.

A low budget wedding might require a bit more creativity, dedication, and support from family and friends. Here are eight ways you can have the wedding of your dreams without spending a fortune (and perhaps placing your bets on the statistical odds of having a more successful marriage):

Enlist the Help of Family and Friends

Planning a wedding where your family and friends truly participate in making it happen will make the day even more special (and less expensive). From photos and food to music and decorations, accept any and all help from family and friends who are happy to do so. Involving your loved ones in making your wedding beautiful is a lovely way for everyone to celebrate not only your special day but their love for you.

Hire a Culinary School to Cater

wedding catering

Look into if there is a culinary school in your area that caters events. If so, this can be an excellent way to seriously cut down the cost of a caterer, while still serving delicious food that you don’t have to cook yourself. You might not get the same level of professionalism as a full price caterer, but it could be well worth the sacrifice.

Buy Your Own Booze

Choosing a venue that allows you to bring your own booze can hugely cut costs. Head to Costco and stock up on whatever alcohol you choose to provide, and have a friend bartend.

Choose an Outdoor Venue

Eliminating the expensive venue is another way to bring your wedding costs way down. Choosing an outdoor venue such as a park, public university, your own backyard, or a special place that you and your fiance have shared can make for a gorgeous and simple wedding venue. If you don’t plan on getting married in a church or other religious venue, your outdoor location works well for both the ceremony and reception. 

Consider a Destination Wedding

low budget wedding

Believe it or not, a destination wedding can actually be much cheaper. Especially if you choose a country where the dollar stretches, you can afford some luxuries you might not normally spring for in the United States. This option probably isn’t the best fit for those with huge families and/or guest lists, but another perk of the destination wedding is that those who can make it generally use it as an excuse for a vacation, meaning you get to spend far more time with an intimate group of loved ones.

Dont Go Crazy on the Guest List

Getting swept up in wedding politics can spike your budget, so be conscious about who you invite. Remember, this is your day, and it’s okay to want to share it with people who really matter to you. If you’re paying, don’t be afraid to tell your mom she can’t invite her four best friends, and maybe people you haven’t talked to in years simply won’t make the cut.

You could also consider doing an A and B list of invitees. If people on the A list respond that they can’t attend, move on to your B list. And don’t be afraid to be open and honest with certain people about your budgetary constraints. (For example, do a separate celebration with your work colleagues.)

Buy Your Dress Off the Rack

wedding dress

Off-the-rack dresses are often discounted anywhere from 25 to 75%, and you can bring it home with you that day. Or, you could opt for a bridesmaid dress, depending on how fancy you’d like your dress to be.

Save Your Money for Other Expenses

Wedding day is just day number one of a (hopefully) long and loving relationship. Consciously deciding with your partner that you would rather save money for important things like a honeymoon that is just for you, pre-marital counseling, future children, etc. says a lot about your relationship and your priorities.

If you’ve always dreamed of an extravagant wedding day and have the money to spend on it without becoming overly stressed, maybe these ideas don’t apply to you. But if you are like many couples who don’t want to go into serious debt celebrating their love, consider why a low budget wedding might be the perfect start to your happily ever after.

The Best Nutrition Bars for On the Go

Ideally, we’ll get the vast majority of our nutrients from real, whole foods that come from nature. Realistically, this isn’t always possible; and sometimes we need a healthy snack alternative to get us to our next meal. Nutrition bars are a go-to for many, and there is a wide variety to choose from. Some are hands-down better than others, so knowing which ones to choose and which to avoid is key for making the healthiest decision.

Unfortunately, a lot of popular nutrition bars on the market today are packed full of added sugars, artificial flavoring, and coloring agents, along with binders, preservatives, etc. Knowing how to read ingredient labels is important (this actually goes for any processed food), and always keep in mind that the shorter the ingredient list, the better. If you see a long list of words you don’t recognize and can’t pronounce, this is usually a bad sign.

Without further ado, here are top five on-the-go nutrition bars:

Lara Bars

Lara Bars are widely sold not only at health-food stores (Whole Foods, Trader Joe’s, etc.), but often at conventional grocery stores as well. They have a very short ingredient list and combine tasty and satisfying flavors like almonds, walnuts, coconut, dates, and blueberries. These bars have no added sugars, although they are high in natural sugars from dried fruit; so eat them in moderation. Lara Bars aren’t particularly high in protein but are made of 100% whole food ingredients, so they definitely make the list.

Clif Kit’s Organic

The ever-popular Clif Bar brand has finally added a whole foods product with their Kit’s Organic Fruit and Nut Bar. Similar to a Lara Bar, Kit’s Organic Bars are made from nuts and dried fruits and contain less than 250 calories each. They also don’t offer much protein and are fairly high in sugar, but don’t include any added sugars or artificial ingredients, which is a huge plus.

Raw Revolution Live Food Bar

Raw Revolution Bars are more likely specific to health food stores,but are an excellent option if you can find them. The founder of the company is a natural food chef and nurse, and her bars are lower in sugar than Lara and Kit Bars. They also contain nuts and dried fruit, but provide extra booster foods like spirulina and sprouted flax seeds. All in all, these bars offer more nutrition, but they do use agave nectar, which can be hard on the liver. 

Quest Bar


Quest bars are significantly higher in protein (around 20 grams), which makes them a better choice for a pre- or post-workout bar. They are also high in fiber and have a sweet taste, so they aren’t a bad option as a healthy dessert alternative (or as a snack to ward off sugar or candy binges). Certain flavors of the Quest Bars do contain the artificial sweetener sucralose, but others don’t: Opt for cinnamon roll, coconut cashew, strawberry cheesecake, or chocolate peanut butter. All in all, Quest Bars are better than the above options since they’re higher in protein and fiber and lower in carbs and sugar; they do however contain artificial ingredients. 

Kind Dark Chocolate Nuts and Sea Salt

Kind bars are the least healthy of these five options, but probably the healthiest of the nutrition bars that you can find just about anywhere (including airport mini-marts). What’s not so great is that these bars do contain quite a few artificial ingredients (soy lecithin and glucose syrup, for example), but the dark chocolate nuts and sea salt variety is surprisingly low in sugar, coming in at just five grams. These bars are also pretty low in protein and do contain added sugars, but are not a bad option in a pinch. Just be sure to avoid the flavors that have over seven or eight grams of sugar. 

How to Make Your Own Nutrition Bars

Why not make your own nutrition bars? Instead of wondering if the endless store-bought versions are healthy or not, you can actually make them quite easily in the comfort of your own kitchen, and they keep well. These can make a great snack for the adults and kids in your family and can satisfy a sweet craving almost as well as those boxed cookies you might have hidden in the cupboard. Inspired by well-known nutritionist and author Nora Gedgaudas, this Chocolate Energy Ball recipe is surprisingly simple and healthier than your average, packaged nutrition bar.

chocolate energy balls

Chocolate Energy Balls

Ingredients

1 cup peanut or almond butter (no added sugars, preferably)

1 cup of nuts or seeds (your choice, can be walnuts, pecans, almonds, pumpkin seeds, etc.)

2-3 tablespoons of ground chia or flax seeds

1/2 cup unsweetened cocoa or raw cacao powder

3/4 cup unsweetened, shredded coconut flakes

5 tablespoons softened coconut oil or butter (also sold as coconut manna)

Optional: 1/2 cup of your favorite protein powder

Instructions

  1. First, grind your nuts and/or seeds using either a food processor or coffee grinder.
  2. Next, simply mix everything together in a big bowl, adjusting your quantities if needed. It’s pretty hard to mess these up, so if the consistency is too dry, add more coconut oil; if too wet, add more shredded coconut or ground nuts.
  3. Once everything is combined, form them into balls and layer in a Tupperware or any other container using parchment paper in between your levels. No cooking is necessary; you’ll just need to refrigerate them for about an hour or place them in the freezer for 20 minutes.
  4. They’re ready to go! Store in the fridge for about a week, or in the freezer for a few months.

 

While store-bought or homemade nutrition bars should never replace a diet consisting of real, whole, and nutrient-dense foods, they can be part of a healthy diet every now and then. Because most bars are relatively high in sugar, it’s best not to make them a habit; but for a once-in-a-while snack, opt for the top five we’ve discussed here.

Easy Bodyweight Exercises You Can Do Anywhere

Have you avoided starting a strength training program because you’re not sure where to start? Truth be told, it certainly can be intimidating to take on a weightlifting routine for the first time (or simply if you’re unsure what you’re doing, exactly); but getting over that initial hump is well worth it.

The good news is that you don’t need to hit the gym to reap the many benefits of regular strength training. In fact, bodyweight exercises can often provide the same (or similar) benefits to using weights, and you can do them anywhere, anytime.

What is weight training, exactly? 

First and foremost, let’s look at what weight training is. Basically, it is the use of resistance with muscular contraction to build strength, muscle, and increase anaerobic endurance. It is based on the principle that your body will work to overcome a resistance force, and the act of training in this way repeatedly will build strength.

What are the benefits of weight training?

Resistance training is about much more than building sculpted muscles (although this is often a nice side effect). It also improves bone density, joint junction, and tendon and ligament strength.

Studies show that increased muscle mass raises your RMR (resting metabolic rate), meaning you burn more calories while at rest — which is why strength training is so important for weight loss (sometimes more beneficial than cardio, in fact). Last but certainly not least, weight training improves your heart and lung health, helps to prevent future injury, and improves flexibility and balance.

Ideally, you’ll weight train at least twice per week to maximize these benefits.

easy bodyweight exercises

Top 5 Easy Bodyweight Exercises to Include in Your Routine

Beginner or not, bodyweight resistance exercises can take your fitness to the next level, and there’s really no excuse not to do them (remember: no gym membership needed). Incorporate the following movements to ensure that you’re targeting all major muscle groups and actively working to stay in shape and prevent future injury. Furthermore, it is essential that you master the bodyweight version of any exercise before adding additional weight.

The Squat

easy bodyweight exercises

Many fitness experts see the squat as one of the most important functional movements to include in everyone’s routine. The squat provides lower body strengthening and mobility and mimics a natural movement that we carry out in daily life. The problem is squats are not easy, mainly due to poor flexibility and mobility. When done correctly, they work the glutes, hamstrings, quads, erector spinae (muscles lining your spine), abs, adductors (inner thigh muscles), and more.

To properly execute the squat, stand with your feet just shoulder-width apart, keeping your knees centered over your ankles (not jutting out in front of your toes). Bend your knees as you sit the hips way back, maintaining your weight on the heels until you come to about 90 degrees from the floor. Press back up through your heels to starting position, squeezing your glutes at the top. This is one repetition.

Pull-Ups

For the females out there, you might be rolling your eyes at this one. But remember, even if you don’t (yet) have the strength to do a strict pull-up, there are easy ways to modify this important movement. The pull-up is excellent for overall body strength and endurance, and primarily works the triceps, lats, biceps, and various muscles of and around the shoulders.

To modify, use an elastic band for assistance (or two). You can decide whether to have your palms facing forward, backward, or between a wide or narrow grip. Each is beneficial in different ways. For a beginner, start with a wide grip, palms forward for a push-up variation.

Hang from the bar, shoulders pulled down and away from your ears, and pull your body straight up until your chin is just over the bar. Hold this position for a second and then slowly lower back to your starting position. Do as many reps as possible (even if you start with less than one).

Push-Ups

A push-up is one of these best total body exercises you can do, but it’s easy to execute with poor form. The prime movers in a push-up are your pectoralis major, triceps, and anterior deltoids (located in your chest, shoulders, and arms). Push-ups are another very functional exercise, as they strengthen so many muscles essential to daily life, and mimic a common, pushing movement. They are also excellent for increasing core strength, when done correctly.

To properly execute the push-up, come into a plank position on your hands with your feet hip-width apart and hands directly underneath your shoulders. Keeping your core engaged and being sure your low back doesn’t sag down toward the floor, bend your elbows to come down, keeping your shoulders down and back (not up by your ears). Your neck should be long and in a neutral position with the spine as you come down to the floor and push back up to starting position.

Starting with the same form as described but on your knees is fine, and working your way up to a regular push-up.

Walking Lunges

easy bodyweight exercises

The walking lunge exercise is important for leg strengthening, as well as hip flexibility. Begin in a standing position with feet together, and then take a big step out with one leg, lunging down. Your back knee should bend to 90 degrees, gently tapping or hovering just over the floor. In one slow and controlled motion, bring your back foot to meet the front, and repeat with the other leg.

One-Leg Balance Reach

This functional movement not only works on balance but also strengthens the lower and mid-back, as well as the glutes and hamstrings. Often, these posterior muscles are weak, and this can lead to injury. Begin by balancing on one leg, and you have the option to place a cone or any other object on the floor about one foot in front of you. Slowly, reach toward the cone (or floor), slightly bending the knee of your standing leg, weight evenly distributed through the foot. Return back to standing, and repeat.

Easy Bodyweight Workout Routine

Pulling from the exercises discussed here, an easy bodyweight routine might look like this:

5-minute warm-up: 10 minutes of jogging or dynamic movements to raise your heart rate.

15 push-ups

15 squats

10 pull-ups

10 walking lunges (10 each leg)

10 one-leg balance reach (5 each side)

Rest 2 minutes and repeat circuit 3 times total

You can also mix in some cardio if you’d like to turn this into a circuit training workout by throwing in some jumping jacks, speed skaters, or lateral hops. Whether you’re at the gym or in your living room, this workout is quick and gets the job done.

The Beauty and Challenges of a Bicultural Relationship

I possess a deep love for my hometown in the Great Northwest and feel exquisitely at home when I am in it. Despite this, I live in Costa Rica. Why? For love. I met and fell in love with my Nicaraguan fiancé while working for an NGO in his home country. While I initially relocated to Nicaragua thinking I would eventually return to the US, I was also open to seeing where life and love took me. Upon meeting my partner, I knew right away we had something special, and now we live together in Costa Rica, with his two school-aged children. Our relationship is lovely. It is pure and filled with the type of vulnerable and raw adoration perhaps unique to an bicultural relationship. But, it sure isn’t easy.

bicultural relationship
Image via Stocksnap under license CC0

We live in a world that seems to grow smaller and smaller with every passing year for those of us lucky enough to travel. International family vacations, junior year study abroad programs, after-college backpacking trips, and years spent teaching abroad are now commonplace. Of course, this is a wonderful thing. Yet, one of the inevitable results of our increasingly accessible world is falling in love during one of these international experiences, thus creating the huge decision to move abroad for a foreign partner. Upon embarking on foreign travel, we often daydream about meeting a mysterious and sexy lover, whether it be for a short, fun stint, or for the long haul. In fact, a study released by the US Census Bureau concluded that in the first decade of 2010, the percentage of interracial and interethnic couples grew by a whopping 28%.

Image via Stocksnap under license CC0
Image via Stocksnap under license CC0

It is common to idealize an international love affair. However, before entering into such a partnership, we must understand the very real challenges that accompany a long-term relationship with our foreign sweetie. Once the sense of adventure, mystery, and sexiness begin to fade, the following realities set in.

COMMUNICATION

Whether you are fluent or near fluent in a foreign language or just learning, this is perhaps the most challenging of challenges for a bicultural relationship. I was nearly fluent in Spanish upon moving to Nicaragua and improved dramatically over my almost two years there. My partner was impressed by my language skills, yet this didn’t help whatsoever in moments of sadness, anger, frustration, or perhaps simply struggling through endlessly mixing up tenses when telling a story. Without a doubt, being forced to communicate in the context of an intimate relationship exclusively in another language is a fantastic way to learn, but it comes with many moments of difficulty that can bring you to tears.

Image via Stocksnap under license CC0
Image via Stocksnap under license CC0

However, the flip side of this is that sort of beautiful, unique vulnerability mentioned earlier. When we lack the ability to hide behind words, to sugar coat our emotions, or to understand completely how we are perceived by our listeners, this offers an innocence and purity that opens up in us an enormous capacity to love.

LOCATION

Since spending a semester studying in Israel during high school, I have placed living abroad on the top of my priority list. However, it was not until I met my love and knew it was not just a fleeting romance that the reality hit of moving permanently to another country.

I might describe the process as that of grief. I grieve the loss of not having my family close, the ease of conducting life in my own language, and the endless list of conveniences I took for granted, like salad bars and coffee shops. Don’t wait to discuss this with your partner. If you know for sure that moving permanently abroad is not something you’re up for, this must be an early topic of conversation. Is your partner able to move to your country? Could you split your time? As romantic as things might seem, if neither of you is willing to relocate in the long term, it simply won’t work.

Image via Pixabay under license CC0
Image via Pixabay under license CC0

CULTURAL DIFFERENCES

Without a doubt, there is something deeply special about the learning and growth that can take place when individuals from two different cultures form a bond in a bicultural relationship. However, challenges such as gender roles, parenting methods, how to spend free time, and much more will become very real points of contemplation, discussion, and compromise. Consider your non-negotiables in a relationship and in a future. Pay close attention to signs early on that point to which differences will be most relevant to your relationship, and be sure your partner is open and enthusiastic to discuss these differences. After all, this is where the learning and growth occur.

Image via Pixabay under license CC0
Image via Pixabay under license CC0

RELIGION

This might or might not be a challenge, depending on your upbringing and personal beliefs. Do you both want to raise children in the religion you grew up in? If so, how might this look? Are you comfortable attending religious events with your partner? What about marrying under religious traditions that are completely different from those you always imagined? Religion is a challenge in a bicultural relationship that can generally be worked through, and can exist with any partner of a different religion, foreign or not, but should be taken seriously.

Image via Pixabay under license CC0
Image via Pixabay under license CC0

PARENTING

Through my experience, I have found that culturally-relevant parenting styles are something we often take for granted as being universally accepted. Trust me, this is not the case! Each and every culture has its own ways of discipline, education, expression, and family time, as well as its own traditions. While this can similarly be a challenge in any relationship, when people from different cultures join together in parenting, an entirely new layer of understanding and openness is called for.

Image via Pixabay under license CC0
Image via Pixabay under license CC0

So, is it worth it?

I believe that we don’t choose who we fall in love with, but the choice to continue loving over time must be intentional and requires work. For me, embarking on the challenges specific to a bicultural relationship keep me in a state of constant mental, emotional, and spiritual evolution. This certainly does not mean that moments and days of doubt, frustration, and questioning are absent, but I have never once questioned whether it’s all been worthwhile. After all, “Love recognizes no barriers. It jumps hurdles, leaps fences, penetrates walls to arrive at its destination full of hope.” –Maya Angelou

My family
My family

12 Ingredient Swaps for Better Nutrition

Whether your health goals include losing weight or are simply focused on overall wellness and disease prevention, learning some basic rules for how to make your cooking healthier can make a big difference. These swaps don’t just have to do with calories, they go beyond caloric value to nutrient content, blood sugar support, and foods that cool versus cause inflammation. Or, you might be allergic or sensitive to an otherwise healthy food, and in need of a good substitution. Without further ado, check out the top 12 ingredient swaps for better nutrition.

1. White Flour for Other Flours

Far too many common dishes are prepared with white flour (pies, cakes, pasta, bread, etc). A diet high in white flour (not to mention other refined carbs) can lead to blood sugar dips and spikes, and eventually contribute to metabolic disorders, like diabetes. Whole wheat flour is a little bit better, but even healthier alternatives include almond flour, coconut flour, or tapioca flour. You could also experiment with gluten free flours made from rice or chickpeas. If you absolutely must use white flour in a recipe, try doing half and half (half white, half whole wheat, for example).

Swapping flours can take some experimentation, and it’s not always equal amounts that will be called for. If you love to bake, try searching for recipes that use these healthier flours, as they all have their own unique consistencies, tastes, and textures.

2. Refined Sugar for Honey or Maple Syrup

ingredient swaps for better nutrition

Most all recipes that call for white sugar (AKA refined or table sugar) can easily be replaced with a healthier option. The best alternatives are raw honey and grade b or c maple syrup; but other options include coconut sugar and green leaf stevia. Or, try using natural fruit juice or fruit.

3. Flax Meal for Eggs

Eggs can certainly be a healthy part of a balanced diet (especially if they are pasture raised); but many people are allergic or sensitive to them. In recipes that call for eggs, you can swap 1 tablespoon of ground flax seeds mixed with 3 tablespoons of water per egg. Mix the flax seeds and water together well and refrigerate for 10-15 minutes before using it in your recipe. Chia seeds work well here, too, and both are packed full of heart-heathy, omega-3 fatty acids.

4. Sweet Potatoes for Potatoes 

ingredient swaps for better nutrition

Sweet potatoes can definitely be considered a superfood, and they are one of healthiest carbohydrates available. Sweet potatoes have quite a different nutritional make-up than regular potatoes, and are far more nutritious. This sweet and tasty root veggie is impressively nutrient-dense, and includes health benefits such as blood sugar regulation, cancer prevention, and vision support due to its high content of vitamin A. Swap them directly for potatoes in your recipes.

5. Applesauce for Oil 

Swapping applesauce for oil in baking can be an excellent way to lower your overall fat content. Remember that baking with healthy fats is not detrimental to your health (coconut oil, olive oil, grass-fed butter, and ghee are great options); but even the healthiest of fats are high in calories. Swap applesauce directly for oil, cup for cup.

6. Almond Butter for Peanut Butter 

Not only are peanuts a common allergen (especially for kids), but they can also be quite inflammatory for some people. The good news is that almond butter is a delicious and healthy alternative that works as a perfect swap in every way. You can even eat it straight out of the jar with a spoon, just like peanut butter.

7. Dark Chocolate for Milk Chocolate

ingredient swaps for better nutrition

Milk chocolate is high in sugar and contains milk, which you might be avoiding or allergic to. This is a shame because pure chocolate is actually quite high in antioxidants and tastes great, but is often mixed with added sugars and artificial ingredients that undermine its health benefits. Opt for 70% or higher dark chocolate to reap the many benefits of this superfood, and be sure to avoid added sugars.

8. Sea Salt for Table Salt

Being that salt is the most common (and perhaps important) ingredient in cooking, it’s worth knowing which type to choose. The problem with salt is usually not with adding a reasonable amount to your foods when cooking, and more when you frequently eat processed and packaged foods that have high sodium contents. Table salt (or iodized salt) is much more highly processed and has had its trace mineral content largely removed, not to mention often includes anti-caking agents.

Himalayan, Celtic, and other types of sea salt will usually contain more potassium, zinc, and iron and are less refined than table salt. Kosher salt will also likely have less added ingredients and iodine, as well. When eliminating iodized salt from your diet, be sure to get enough from other sources, such as seaweed. Studies show that iodine deficiency can cause serious conditions like hypothyroidism. 

9. Cauliflower for Rice

While rice is okay once in a while, it is a high-carbohydrate food that probably shouldn’t be part of your daily diet. Instead, try a unique and healthier version of rice using grated cauliflower. Cauliflower is high in fiber, vitamin C, and vitamin K, and has a neutral taste that goes well with a variety of dishes. Check out this recipe for further instructions.

10. Zucchini Noodles for Spaghetti

Spaghetti is usually made with white flour and offers little nutritional value. Zucchini offers high levels of vitamin C, B6, and magnesium, and is also a decent plant source of iron. To make zucchini “noodles,” it’s best to use a spiralizer, but you can also simply cut them into thin strips. Check out this recipe that also includes nutrient-dense eggplant and tomatoes. 

11. Unsweetened Almond Milk for Cow’s Milk 

ingredient swaps for better nutrition

Unless you’re using whole, organic cow’s milk (or even raw straight from the farm), try substituting an unsweetened coconut or almond milk. Dairy isn’t an option for everyone, so it’s good to have healthy alternatives. Whether it’s because you are dairy allergic or sensitive, are following a paleo type of diet, or aren’t able to include dairy for any other reason, almond milk can make a great substitution. Make sure to buy the unsweetened version, or try to make your own almond milk.

12. Vegetable Oils for Healthier Oils

It’s best to avoid processed vegetable oils like canola, corn, soy, and grapeseed, as they have been linked to increased rates of heart disease, along with other serious conditions. Instead, choose healthy oils like coconut oil, olive oil, organic butter, and ghee. Just this swap alone will make your cooking a whole lot healthier.

There you have it! Learning a handful of easy ingredient swaps can really make a difference to your health. Once you get the hang of it, making better choices will become second nature in the kitchen.

Easy Workouts You Can Do At Home

You don’t need to log long hours at the gym (or any hours at the gym) to get in a highly effective workout. Instead of falling into the all-or-nothing exercise trap, consider that you can actually get just as good a workout (if not better) from the comfort of your own home.

By maximizing the time you do have, instead of mourning the time you don’t and skipping your workout, you can reap the many benefits of exercise without leaving your living room, or just outside your front door. In fact, many health and fitness professionals recommend engaging in short workouts involving maximum effort over long duration, high intensity cardio. Studies show that “chronic cardio” can cause oxidative stress (the over-production of free radicals that can cause cell and tissue damage) and might be doing you more harm than good in the long run, which is why mixing up your routine with quick and easy, at-home workouts is hugely beneficial. With that in mind, read on for five easy workouts you can do anywhere, anytime.

woman stretch plank

All of these exercises are common and can be easily searched online if you have questions about proper form. Begin each workout with the following dynamic (movement-based) warm-up routine. Remember to always listen to your body’s pain signals, and any exercise that causes excessive pain or you feel is not appropriate for you should be skipped or substituted for another movement.

 

Dynamic Warm-Up

  • 30 seconds jogging in place
  • 10 body weight squats
  • 30 seconds jumping jacks
  • 10 arm circles front and back
  • 10 alternating reverse lunges
  • 10 alternating lateral lunges
  • 10 shoulder shrugs forward and backward

 

At-home Workout #1: Tabata Challenge

  • 4 minutes: 20 seconds squat jumps or high knee jogging in place, 10 seconds total rest; alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds speed skater (check out the video below from Kai Wheeler), 10 seconds total rest, alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds forearm plank, 10 seconds total rest, alternate for 8 rounds.

 

At-home Workout #2: Hill Sprints

  • After your dynamic warm-up, jog in place or around the block for a few minutes to finish warming up your body for sprints.
  • Any hill will do for these sprints, as will stairs.
  • Sprint at your maximum effort for 30 seconds up hill.
  • Rest for 30 seconds to 1 minute.
  • Repeat these 30 second sprints 8 times.
  • Cool down with 5 minutes of walking.

sprint stairs

 

At-home Workout #3: Butt and Thigh Blaster

  • 10 sumo squats (wide legs, aka plie squat)
  • 20 alternating reverse lunges (10 each leg)
  • 20 sit-to-stands using a chair or the edge of a bed (10 each leg)
  • 10 regular, body weight squats
  • 20 alternating lateral lunges
  • Rest 2 minutes then repeat the circuit twice.

woman lunge

 

At-home Workout #4: Core Power

  • Rest for 20-30 seconds in between each exercise, or as needed.
  • 30 seconds side plank hold on each side (forearm or palm)
  • 30 seconds reverse crunches
  • 30 seconds bicycle crunches
  • 30 seconds supermans (lying on your stomach, see below)
  • 30 seconds forearm or palm plank hold
  • Rest 2 minutes and repeat the circuit twice.

superman

 

At-home Workout #5: Jump Rope

  • The only equipment necessary for this one is a jump rope, or, in a pinch you can just “pretend” jump-rope for a similar effect. Increase your rest time if needed.
  • 1 minute basic jump rope
  • 30 seconds rest
  • 1 minute alternating foot jump rope
  • 30 seconds rest
  • 1 minute combo (30 seconds basic, 30 seconds alternating)
  • 30 seconds rest
  • 1 minute high knee jump rope (same as basic for with high knees)
  • 30 seconds rest
  • 4 minute endurance jump rope (basic jump, pace yourself)

woman jumping rope

 

Whether you’re looking for regular, at-home workouts to jump start your exercise plan or you’ll need some alternatives for the upcoming holiday season, these five, quick and easy at-home routines are sure to produce results. As a bonus, by not exercising at the gym and instead opting to head outside you might also boost your overall wellness by getting more vitamin D, connecting with nature, saving money, and generally avoiding workout boredom.

Remember that maximum effort means your maximum effort, which will look very different for everybody. On a one to ten scale of exertion, you might reach an eight or nine by walking up-hill for 30 seconds, while someone’s else’s eight or nine might mean sprinting up-hill for one minute. You are the best judge of how hard you are working, and whether you need to take it up or bring it down a notch.

Always remember to stay safe and drink plenty of water, making sure to listen to your body’s cues, and have fun!

Nutrition for Healthy, Glowing Skin

It’s true, the skin is the biggest organ in the human body. It also plays a key role in detoxification. Dealing with skin problems, particularly as an adult, isn’t just frustrating; for many, it’s embarrassing and can have profound effects on our self-esteem and confidence.

Acne is a major problem, and not only for teenagers. I see an increasing number of adult clients complaining of skin issues and desperate to find solutions. Aside from acne, other common and troublesome issues include psoriasis, eczema, rashes and hives, and athletes foot. Unfortunately, the conventional mindset for addressing all of these skin problems is often missing the mark. While topicals, ointments, gels, lotions, and cleansers might be able to help with symptoms temporarily, the real goal must be getting to the root of the problem.

So what is at the root of poor skin health? It is important to understand that if you are experiencing a skin condition, this is a sure sign of another underlying problem.

Some common triggers of skin conditions:

  • Undiagnosed food allergies/sensitivities
  • Excessive past or current exposure to environmental toxins
  • Reactions to personal hygiene products
  • Excessive sugar in the diet
  • Dehydration
  • Lack of healthy gut flora

Here are seven essential steps to treating skin from the inside out.

Hydrate!

Simple hydration is not to be underestimated in both causing and treating skin conditions. Simply put, we cannot detox properly without adequate hydration. Water flushes toxins from our body, and if there isn’t enough of it, skin problems are far more common. Shoot for half of your body weight in ounces per day, and opt for clean, filtered water whenever possible. If you are a coffee/caffeine drinker, your quantity of water should be increased, as these beverages act as diuretics, which are substances that increase urine production in the body, which promotes dehydration.

girl drink water

Discover Hidden Food Allergies or Sensitivities

Acne is a very common symptom of a food allergy or sensitivity. The foods to which we most often react include gluten, dairy, soy, corn, eggs and grains, although an individual can be allergic to just about anything. A food elimination diet is the best (and least expensive) way to begin uncovering potential sensitivities. This involves eliminating commonly allergenic foods for no less than one month, and systematically reintroducing them in order to pinpoint which might be problematic.

raw egg in plate

Eliminate Dairy

Particularly if you’re dealing with acne, eliminating dairy in the diet should be step number one. A 2005 study released by the Journal of the American Academy of Dermatology found a positive correlation between dairy intake and teenage acne, but this goes for adults, too. Dairy includes primarily milk, cheese, and yogurt, and some may or may not do well with butter. (Ghee, a clarified butter, is a great alternative.) Eliminate dairy completely for at least one month, and see if you notice changes. If not, move on to the more extensive elimination diet described above.

Cut Out Sugar

A close runner-up to dairy, refined sugar is a major player in skin issues. The main reason for this has to do with hormones, as excessive sugar in the diet leads to blood sugar imbalance, which negatively affects our hormone levels. Instead of refined (table) sugar, opt for maple syrup, raw honey, and naturally sweet foods such as whole fruit.

honeydew

Focus on Fats

Fortunately, our society’s obsessive fear of fats is slowly but surely dissipating, which is great news for our skin. It is true that commonly used cooking fats such as canola, soy and corn oils, along with deep-fried foods, are oxidized (rancid) before even leaving the supermarket. These fats can wreak havoc on our body systems and skin, as they create free radicals that are damaging to cells and a leading cause of systemic inflammation. However, a focus on nutritious and skin-healthy fats such as coconut, olives, flax, walnut and avocado oils, avocado, grass-fed butter, ghee, and raw nuts and seeds can be very beneficial.

coconut oil

Go Easy on the Alcohol

This can be a tough one but is extremely important in order to achieve healthy skin. Since alcohol converts to sugar when consumed, it creates problems similar to those described above with refined sugar consumption. Furthermore, alcohol congests the liver, which is our primary detox organ. Proper detoxification is essential to clearing up skin problems.

Include Probiotic-Rich Fermented Foods

Every qualified nutrition professional knows that healthy digestion is at the root of most skin problems. If our digestion is impaired for any reason — leaky gut, undiagnosed food allergies, lack of digestive enzymes or sufficient stomach acid, or an improper balance of gut flora — this can have profound effects on our skin health. Including probiotic-rich fermented foods on a daily basis is a great place to start, and the best options are raw sauerkraut, kimchi, coconut kefir, and kombucha tea.

sauerkraut

While some skin conditions might not respond to these dietary changes and could require the guidance of a nutrition or integrative medicine professional, many of my clients find that their skin issues, especially acne, clear up after several months of these changes. Remember, skin issues are rooted in an underlying problem, and discovering which problems are affecting you is the key to achieving healthy, glowing skin.

How Much Does Body Weight Actually Have to Do with Being Healthy?

Weight is often seen as the most important (if not only) indicator of health. Those that are skinny are seen as healthy while those that are overweight are seen as unhealthy. Being overweight can definitely put you at higher risk for certain health conditions, but some of the research that’s been done might surprise you.

Your Ideal Weight

First and foremost, it’s of utmost importance to realize that you are the healthiest you can be at your ideal weight, and this weight is completely different for each person. Also, keep in mind that modern day beauty standards are not promoting a healthy body weight (especially for women), and unfortunately the idea of “fit” is often associated with an unhealthy ideal.

Remember, as well, that being overweight is not necessarily a health problem in and of itself, but instead is a symptom of a problem such as an unhealthy diet or lack of physical activity. Other factors that are not as easily addressed include hormonal imbalances, unaddressed emotional issues, and chronic stress.

Taking pride in your body and maintaining its health should certainly be top priority, and learning the differences between overweight and fit versus skinny and unfit is a good place to start.

body weight and health 3

Skinny and Unfit

Just because someone is thin does not automatically mean they are healthy (or fit). Visceral fat is fat that surrounds your internal organs, and research suggests that this type of fat might actually be more dangerous than more obvious, external fat. In fact, many people who are naturally slim could be falsely assuming that they are fit, when they might actually be at risk for conditions associated with visceral fat, such as heart disease and diabetes.

Hidden visceral fat must be addressed by a healthy diet, exercise, and stress management, regardless of a person’s weight.

Another important idea to keep in mind is that the traditional use of BMI (body mass index) is often not an accurate measure of a healthy body weight, as it only takes into account your height and weight, without considering body fat percentage. A skinny and unfit person could have a “healthy” BMI while a muscular athlete could have the exact same BMI as someone who is obese. Check out this article for more information on this important topic, as it can be confusing.

Can I Be Overweight and Fit?

Yes, you can be carrying some extra weight and still be healthy. However, this can be a slippery slope, and there are far more unhealthy people that are overweight than thin. Instead, it’s important that you are using actual blood markers measured in lab tests, such as insulin, cholesterol, leptin, and triglyceride levels.

It is well known by now that obesity puts you at far greater risk of heart disease, diabetes, and cancer. However, not all fat is created equal. Studies show that subcutaneous fat (AKA fat that collects under your skin) might help to improve insulin sensitivity — our blood sugar-regulating hormone. This is the type of fat that causes cellulite and skin dimpling. While mid-section fat is associated with a higher risk of disease (as this is often that visceral fat we talked about), fat on your bottom, hips, legs, and arms has not been equally shown to raise your risk of disease.

body weight and health

Hidden Causes of Weight Gain

The idea that being overweight is a simple lack of will-power is a dangerous myth that ignores many underlying factors. Obesity is also intricately connected to genetic and other factors, such as childhood eating and exercise habits, medications, hormonal imbalances, leptin resistance, lack of healthy gut bacteria (probiotics), sugar addiction, and poor nutrition education, to name a few.

With this in mind, addressing weight loss should include helping people with the above-mentioned factors, as well as education and support around the very real (and more controllable) dangers of a sedentary lifestyle, lack of sleep, and a poor diet.

So, Whats the Verdict?

If you are active (the CDC recommends no less than 150 minutes of physical activity per week to reduce your risk of conditions such as diabetes), eat a diet where at least half of each plate is filled with veggies and (some) fresh fruits, you get plenty of healthy protein and good fats, and keep your carb count low to moderate, there is a good chance that you are relatively healthy. Run the labs to prove it, and then you can relax about shedding those extra pounds if they don’t bother you.

Life is too short: as long as you eat healthy and exercise, striving to be a “perfect” size and stressing yourself out about achieving a certain body type will cause far more harm to your health than being slightly overweight.