Category Archives: BALANCE

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.

Simple Volunteer Opportunities for Busy People

Want to make a difference, but life is just too crazy? We all hear that being a volunteer is good for the community and the soul. Maybe you’ve thought of volunteering your time, but life just got in the way. You heard about that great cause that sang to your soul, but then work, family, the laundry and the mounting DVR backlog struck, and you didn’t think about that cause for another two years.

Fortunately, there is a middle ground here. You can be involved in the community without sacrificing all of your evenings, weekends and lunch breaks. By thinking outside of the box, it’s easy to squeeze volunteering into your life in ways that may not even feel like you’re taking time out of your busy life. Below are several ways to make volunteering work in any time constraint.

Find limited special events

Volunteering can take as little or as much time as you want, and special events put that on display. One-day events run the gamut. The most popular are run-walks, where you can spend a day getting exercise outside while benefitting a cause. These are usually yearly events, so you’re not devoting nearly every single weekend to them, either.

5k race
a katz / Shutterstock.com

Run-walks usually require some type of fundraising to go along with the run, but many events don’t have a minimum fundraising limit. And with tools like Facebook, fundraising doesn’t have to take a ton of time.

Outside of run-walks, there are plenty of other events to look into that happen infrequently. Think about checking into events like humane society adopt-a-thons, trick-or-treating for a charity, events like the Martin Luther King Jr. Day of Service, a dance marathon or work at a food kitchen on a holiday.

 

Volunteer on vacation

Admittedly, ‘voluntourism’ trips are on the more time-intensive side. You’re giving up a whole week or more to work for free, after all. But in certain situations, they make plenty of sense. Let’s say life has been so hectic you’ve amassed vacation time you’ve been unable to use up until this point. You could take one of those weeks and jam a year’s worth of volunteering time into a single week.

water purification puremadi
Travel to help with water purification | Image courtesy of PureMadi

Volunteering abroad is a great way to do some good while seeing a different part of the world. And rather than going to an all-inclusive resort that looks basically like any hotel you’d see in the Western Hemisphere, you’re getting elbow deep in another culture and its people.

 

Virtual volunteering

The newest trend in volunteering is virtual volunteering. That’s where you use your computer in some fashion to lend your skills to an organization or group. Think of it like telecommuting for a cause. And it can be as intense or easy as you want. One hilariously lazy way to volunteer is to essentially rent your computer space out to research programs that need a ton of power to crunch numbers. One such program is BOINC (Berkeley Open Infrastructure for Network Computing), a program you download that allows Berkeley access to your spare computing power.

woman at laptop

If you don’t like the idea of giving a university idle reign over your spare computing power, you can volunteer to complete digital tasks for organizations. Sites like Volunteermatch.org and idealist.org can link you to places that need virtual volunteers and offer resources to get started. Needs range from web design to social media help. And since it’s digital, you can fit it in during small chunks of time around your other responsibilities.

 

Send care packages

Really crunched for time? Take the 20 minutes it would require to assemble a care package. This is a volunteer opportunity that is easy to forget amid the myriad of basic donation options like drop-off sites. But care packages are needed by many people: disadvantaged families, soldiers and military families, cancer patients and hungry children, to name a few. An idea to get you started is packing a lunch for hungry kids. If you’re really short on time, Operation Gratitude has donation options through eBay.

143d ESC receives holiday cheer
143d ESC receives holiday cheer, from 143d ESC on Flickr (CC BY 2.0)

 

Combine your hobbies and volunteering

Sometimes volunteering slips by the wayside because life is just full of so many fun potential hobbies. We mean to volunteer, but that novel calls or we’d rather be learning a new musical instrument. The way to fight that is to think of volunteering as synonymous with your hobbies.

Odds are, there are tons of ways to put your hobbies to use for others. DoSomething.org connects you to some of the top fun volunteer activities you can participate in. If you’re crafty, you can create dog toys. Use your love of reading to inspire literacy in others through reading games. Like art? Make a birthday card for a homeless .

woman crafting with dog

And it doesn’t stop there. Put on musical performances in health facilities through groups like Musicians on Call. If you like computers, you can code for a cause through groups like Code for America. Even video games are being used to help others through Games Done Quick, which is like running a marathon to raise money, but instead you’re finishing a video game extremely fast. It’s all a good excuse to practice your favorite hobby.

Do one good deed

The fact is, a lot of organizations know we’re all short on time. Volunteering means you give what you can when you can, and by looking for some of the most flexible options, volunteering might just be something you can fit in for as little as an hour a month, or even less. It’s certainly better than doing nothing.

Volunteer Opportunities for Animal Lovers

Do you wish you could spend more time with animals while making a difference? If you have a passion for furry friends and helping people, there are plenty of ways to get involved. Volunteering with animals is a great way to learn about animal-related careers and still give to the community in incredibly meaningful ways. Below are several often-missed ways to get involved with the philanthropic side of animal care.

 

Humane society opportunities 

The first place many people think of when wanting to volunteer with animals is the Humane Society, and it’s for a good reason. Most of them are always looking for help. But when many people think of volunteering at the Humane Society, they think of cage cleaning and kennel maintenance. And while these are necessary duties, if you’re not the mucking-about-in-filth kind of person, there are plenty of easily overlooked ways to put other skills to use with the Humane Society.

Wendy is a volunteer for the Humane Society.
“Wendy is a volunteer for the Humane Society.” from Jo & Joey on Flickr (CC BY-ND 2.0)


Many Humane Society locations will have the basic animal socialization needs, like cat cuddling and dog walking. These are great options if you just want some one-on-one time with some animals.

But there are also other programs like helping with mobile adoptions, where volunteers bring animals out into the community to show people what types of critters are currently up for adoption. This is a wonderful option for those who like to interact with the public as much as they enjoy working directly with animals. Along the same lines is helping with community events like run-walks and other fundraisers. Many shelters will also need help with animal training courses or may even need clerical help.

Your best bet is to call up your local Humane Society and see what they need.

Like most volunteer positions, you’ll most likely need to attend one or several training/orientation sessions, depending on which service you’re looking to help out with.

 

Foster and rescue care  

Want to work with animals, but would rather do it in the comfort of your own home? Starting a rescue or serving as a foster home for rehabilitating animals is perfect for those who have a strong caregiving streak for sickly, injured and healing animals.

Gouda
“Gouda. This the most ridiculously cute set of puppies my parents have fostered so far.” from Keith Kissel on Flickr (CC BY-NC 2.0)

Again, a great place to start is with your local Humane Society, many of which need people to take recovering or young animals into their homes to prepare them for adoption into permanent homes. The Humane Society will often support you with resources and training.

If you’d like to focus on a certain animal/breed it’s also possible to start running your own rescue out of your home, in which you take in animals and care for them until they can be adopted out elsewhere. This is a good opportunity for enterprising, organized people who prefer to work independently.

Granted, this is the most time-intensive and complicated option for volunteering with animals. With this, you’ll essentially be running a business. You’ll be connecting with others to find animals in need, possibly working with fundraising, getting the animals spayed and neutered and you’ll need to know everything about keeping animals healthy. You may have to pass state licensing requirements to become a nonprofit as well. This is often a graduated method of working with animals after you’ve had pets of the same type/breed and have worked with a shelter extensively.

If this is something you would seriously consider, start by learning everything you can. Talk to those who run rescues and research what it takes to run one.

 

Animal therapy programs 

Here we get back into something that’s less time-consuming. Getting your pet certified as a therapy dog is a rewarding way to work with your own pet and other people out in the community.

For those who have never seen a therapy animal, these are animals that are certified to go into facilities like hospitals, schools and nursing homes to visit with the patients, students or residents. Studies have found that interaction with animals helps with recovery and improves psychological wellbeing.

Norman West Therapy Dogs
“Norman West Therapy Dogs. Norman West showcased the various therapy dogs children can read to at the library.” from Pioneer Library System on Flickr (CC BY-NC-ND 2.0)


To start this process, you’ll need to seek certification through courses offered by a therapy dog organization, many of which can run for about 12 weeks or so, though requirements vary. You can find a list of certifying organizations here. You’ll learn and be assessed on how to work with your dog and other people in the community in an effective, safe manner.

 

Zoo volunteer opportunities  

Want to work with exotic animals or help with animal education in the community? Check with your local zoo, if you have one. Many volunteers work directly with zookeepers to help maintain the zoo in some organizations, though not all.

New Heights
“Baby penguin climbing up Katie’s leg (before comically tumbling off).” from David Goehring on Flickr (CC BY 2.0)


A more common way to volunteer at a zoo is to become what many zoos call “docent volunteers,” in which people work with education programs and tours. This is a great option for those who love interacting with the public one-on-one, talking about animals and public speaking. Another common volunteer role is to work with fundraising programs to help directly raise money for a zoo.

 

Aquariums 

Aquariums are an often-overlooked place to volunteer, but many of them do need help. You may be surprised by what aquariums need from volunteers.

Miller & I
“Miller & I” from Stacina on Flickr (CC BY-NC-ND 2.0)

For instance, the Shedd Aquarium in Chicago has a number of volunteer positions that involve giving talks to school groups, gathering data about the guests who come to the aquarium though tasks like market research, helping with animal husbandry, working with the water quality or working in the library, to name a few. Experienced divers can even give presentations in the tanks to guests.

11 Out-of-the-Box First Date Ideas 

When did first dates become an endless whirlwind of uninspired drinks and dinner? While we love wining and dining as much as the next awkward couple, there have to be alternatives…right?

Remember, dating is intended to be enjoyable. It shouldn’t force you into uncomfortable or unhealthy situations. And above all, you shouldn’t be inevitably bored with the same old song and dance.

Get ready to say goodbye to the small talk (and bad first dates) and get out of your comfort zone with these alternative date ideas.

Get Outside

1) Take in an outdoor movie. 

Remember the summer of ’55 back home in the Midwest when you took your high school sweetheart to the drive-in out in the cornfields and got your first kiss? Yeah, probably not. But you can still recreate the days of yore by taking your date to an outdoor movie—drive-in or otherwise.

outdoor movie

Check your local media outlets for outdoor events. Even if you’re in the heart of a major metropolis, we’re sure there’s an outdoor summer film series somewhere. Grab some snacks and a bottle of wine, and maybe you’ll get that first kiss you always wanted.

2) Hop on two wheels.

Going au naturel can be a thrill—and we’re not talking about taking a walk in the nude (unless you’re feeling especially bold). Rather, consider taking your workout outside. Looking for a fresh take on the city you’ve lived in for years? Nothing provides an alternative perspective than the two wheels of a bicycle.

Couple in love sitted togheter on a bench with bikes beside

Meet at your favorite coffee shop for a quick pick-me-up of caffeine, strap on your helmets, and take a casual ride through a park. Because nothing is sexier than getting the endorphins pumping.

3) Get vertical.

Couples that belay together, stay together…or something like that. But seriously, getting outdoors to a rock wall (indoor climbing gyms count, too!) is an unparalleled experience that immediately requires you to place at least some semblance of trust in your date. Or the rock wall instructor if you’re not willing to make that jump.

girl climbing
Image via Pixabay under license CC0

4) Take them out to the ballgame—on the cheap.

Sure, the major leagues are great and all, but tickets can be steep. And while we can only assume that your city has a minor league team or some sorts, we are entirely confident that you’ll be saving a hell of a lot of money. Plus, minor league games are often filled with odd traditions and hilarious mascots—all the better for a first date.

minor league baseball from the stands
“Fanning out”, from MRHSfan on Flickr (CC BY-NC-ND 2.0)

Locate your local minor league team and enjoy the single digit price tags. Plus, the money you save can be used towards beer and hotdogs.

5) Live like a tourist.

No matter how long you’ve been in a city, we can bet there’s a museum or other oddity you haven’t seen (or, at least haven’t seen in years). Meet up at your favorite coffee shop to make a list of historic landmarks—and use your first date as a way to cross things off your bucket list. Visiting tourist traps may not be inherently sexy, but the activity can be entirely fun and hilarious, especially if you photobomb the throngs of tourists with selfie sticks.

couple in san francisco chinatown

Finish off your date with a famous bar or restaurant (no matter how cringe-worthy) for the true tourist experience.

6) Bring your A-game.

Embrace your inner-child and buy a round of tickets to your city’s best outdoor amusement offering. Whether it’s an old penny arcade, fair, or boardwalk, engaging in some friendly competition is a great way to bond with your date. The endorphins will all but kill the awkward conversation. Plus, it’s a perfect excuse to indulge in funnel cake.

midway game carnival
Image via Pixabay under license CC0

To make things fun, present a best-of-five situation to your date. Winner is responsible for the oversized stuffed bear.

Stay Indoors

7) Go bowling.

Smoky rooms, greasy food, and cheap beer. While bowling may conjure up memories of your drunk uncle, there’s still something about bowling that still makes it a timeless activity. Rather than break the ice over fancy cocktails, put on a pair of clown shoes, order a pitcher of beer and a tray of nachos, and try your damndest to bowl a turkey.

pretty girl bowling

Not a competitive bowler? Bumpers can help with that.

8) See the stars.

While stargazing outdoors is a certified lame first date classic, visiting a planetarium or observatory can be pretty fun, albeit a little geeky. And, depending on your date, viewing the moon through a telescope can actually be pretty romantic. Plus, with the help of professionals (and the luck of a clear night’s sky), you can rest assured that the view of the cosmos will be unobstructed.

griffith observatory los angeles
Image via Pixabay under license CC0

9) Bar hop—in style.

Okay, so maybe you are more of a traditionalist and you’re sold on dinner and drinks. But who says you have to stay put in one place? Long, drawn-out dinner dates can feel so tedious and stuffy. So to avoid the monotony, have a three-course dinner…at different places.

Couples Dancing And Drinking At Evening Party

Dying to impress your date with the hottest tapas place in town? Grab a sharable plate or two and some wine. Curious about the new Izakaya-style joint? Order two drinks and an entrée to share. To cap off the night, pick up a pint to go at your favorite ice cream parlor and enjoy al fresco.

10) Enjoy breakfast for dinner.

Whether you’re a pancakes and French toast fan, or have a proclivity for the simple joys of bacon and eggs, there’s something inherently comforting about ordering breakfast from a good, old-fashioned diner. And a trip to your favorite greasy spoon can make for a hell of a first date.

mel's diner
Image via Stocknap under license CC0

Modest, unassuming, with just the perfect helping of quirk, diners provide a relaxed tone that can inspire hours of conversation. Just make sure the coffee is a-flowin’.

11) Take a cooking class.

 Even if you’re a master home chef, inviting a stranger to your house for a first date is a bit of an awkward proposition. Still in the mood to impress? Opt for a cooking class instead. We can almost guarantee that you’ll be surprised at the variety of classes your city has to offer. And sites like LivingSocial and Groupon constantly have deals for affordable packages—no matter you budget or taste bud.

cooking class
“Cooking Classes 161”, from Parker Knight on Flickr (CC BY 2.0)

Not only do you and your date get to enjoy a fancy meal, you get to prepare it yourself. And who knows? Maybe you’ll end the night with some dessert.

Day it Forward – June 2016

We believe that every individual has the ability to make a difference in our world, and we want to give our readers a chance to bring attention to a cause that is important to them.

Every month, we will ask you to submit the charity of your choice (send to contact@beyondwords.life with “Day it Forward” in the subject line). If you want, tell us what the charity is about, why it is important to you, and anything else you feel is important to share.

Your submissions will be reviewed by bestselling author Sylvia Day and she will select one to personally contribute to for the month. The selected charity will be featured in the next month’s Day it Forward to bring more awareness to its cause and allow for readers of Beyond Words to donate as well.

The submission chosen for the month of June is Action for Autism136463105155681036128

Action for Autism (AFA) is dedicated to helping children and the families of children affected by autism to assist them in the attainment of available resources and thereby improve their lives. 1 in every 88 children born today will be diagnosed with some form of autism.  AFA seeks to provide awareness and education about autism and to help families get the resources to best suit their needs.

Sylvia will be donating $1,000 to Action for Autism. You can donate, too, here.

If you would like to submit a charity to Day it Forward for the month of July, please send submissions by June 24th, 2016 to contact@beyondwords.life.

Pull Up Your Socks and Donate: How One Innovative Company is Changing How We Give

If you’re anything like me, social media and its targeted approach to advertising fascinate you. It seems the Internet understands us better than we do ourselves, and whenever something we’ve been searching for pops up in a newsfeed, we feel oddly appreciative. It’s almost like having a friend that volunteers their time without being asked – but what if you weren’t looking for anything? What if they just KNEW what you wanted without scraping your hard drive for data? That’s what happened to me the other day.

I was sitting in my office, scanning updates on Facebook when an announcement caught my eye. It was a sponsored post from Bombas, a New York-based sock company that began with an INDIEGOGO campaign. They were promoting a variety of neon-colored socks that offered the one and only feature I had been (secretly) hoping to find: seamless toes—a dream come true. I could almost taste the tears of joy rolling down my daughter’s cheeks when I told her about them. For years, we have argued over uneven stitching and discomfort. And while she whined and moaned because they were either too tight or not thick enough, I continued my search for a more suitable replacement while turning the old ones inside-out. Perhaps this was my lucky day.

bombas socks neon orange
Image courtesy of Bombas

When I clicked on the link to Bombas, I was elated. Right there, on the front page of their website, was proof of their integrity. Written in all caps was something I have never considered: SOCKS ARE THE MOST REQUESTED ITEMS IN HOMELESS SHELTERS. Not only was this company manufacturing high-quality footwear for men, women and children; they were donating a new pair of socks to a homeless shelter for each set purchased online; what a great way to give back to society—SOLD!

bombas socks couple
Image courtesy of Bombas

When the package arrived in the mail, it came with a thoughtful note and a reminder that my purchase had provided socks to four homeless children in need. It seemed like a high price to pay for giving back ($8-12 per pair), but my daughter has never been happier and our lifelong debate over tension and elasticity has ended in a peace-loving way. According to her, these are the most comfortable socks you (and a displaced stranger) will ever own. They stay up, aren’t too tight and never slip down. In other words, they are a perfect fit for anyone, and each unique style comes in a wide array of colors. Who knew that a single pair of socks could make such a difference in a person’s life? Imagine what it can do for the homeless.

bombas womens socks calf
Image courtesy of Bombas

If you have a child with sensitive feet or tenderness issues of your own, I highly recommend giving Bombas a try. They are an honest company, committed to loyalty, with a happiness seal of approval. And, in a world of “what’s in it for me,” it is nice to see someone pay it forward for a change.

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. 

Why Long-Distance Friendships Are Important

This past fall I moved to a remote location for a few months to take a step back from real life, focus on my creative endeavors, and transition into a new career path. After spending at least the last decade of my life — especially the college days — rubbing shoulders with friends, lovers, roommates, classmates, and/or coworkers every single day, suddenly, I was alone. It was a bit of a shock.

Over the next five months, I lived alone in a cabin in the mountains of Montana, a period of my life that ended up being extremely formative and endlessly beneficial. Not only did I spend time discovering what I truly want out of life, but I learned to self-soothe in a deeper and fuller way than ever before. Yet, within that newfound independence, and for all its value, I was surprised to also note the development of deep human connection in my life: many of my friendships were flourishing, despite the lack of proximity.

Two multi ethnic affectionate girl friends embracing as they sit in a coffee shop enjoying a cup of coffee together

As someone who seeks out new experiences regularly, I’ve developed quite a motley crew of friends from across the country and around the world. And I’m not alone in this, not by a long shot. We live in a connected world, one where it is perfectly reasonable to consider that someone who doesn’t share your zip code or daily routine can be just as much an important part of your life as someone you meet for drinks on Friday night.

Here are the top five reasons long-distance friendships matter.

1. The Best Ones Stay

You can’t fall in love with everyone. Freeing, isn’t it? Everyone’s different, so it makes sense why every relationship would be equally different. Some friends are great for going to shows; others are great for intellectual conversations over coffee, and others are great for advice.

friends in sunshine
Photo: Alex Wolfe

When you go your separate ways in the physical world, the same holds true. Some relationships will cap at Snapchat, Instagram tags, or the occasional like. Others will develop into monthly phone calls that continue for years, projecting into the indefinite future. Both are beautiful.

 

2. You Learn How to Express Yourself

IRL, it’s pretty common for us human beings to fall into small talk, utilitarian conversation,  avoiding sharing too many feelings. But in a long-distance friendship, you’re forced to communicate verbally or through writing (or, possibly, GIFs). In one way, shape, or form, you have to tell the other person what’s going on in your life.

woman on phone
Image via Pixabay (CC0 1.0)

For a long-distance friendship to be fulfilling and self-sustaining, there must be wildly successful exchange of communication. You must feel that you are being heard; the other must also feel that you are hearing them. But to feel heard, it’s up to you to adequately express what you’re trying to say. So yeah, free therapy.

 

3. You’re Never Truly Alone

Even if you love being by yourself, or if you find your independence to be your ultimate source of satisfaction, no one really wants to be completely alone in this world.

friends in rearview
Photo: Alex Wolfe

It’s relieving to know that even if you aren’t physically close to your friends, the rewards of giving and receiving support is only a phone call or email away.

 

4. You Always Have Somewhere to Travel

Arguably the best reason on this entire list! The only thing more fun than travel is traveling with someone else — or to someone else. I love when I get to introduce my out-of-town friends to my in-town friends or rediscover my city through their eyes.

friends at airport

Plus, this way only one person has to take the actual vacation at a time, but you both get to enjoy it.

 

5. Your Love is Less Conditional

Ever feel guilty for not calling your mom back right away? Or for not grabbing a drink with that old friend you ran into at the grocery store last month? When you’re busy, it’s easy to feel like you’re not being a great friend or giving enough of your time to those you love.

flying hands friends
Image via Pixabay (CC0 1.0)

Long-distance friendship doesn’t have to be that way. When it really works, phone tag can go on for multiple weeks and no one’s actually mad about it. But when you finally happen to catch each other mid-commute with a few minutes to talk, it’s all worth it.

5 Beer Cocktails to Sip This Season

Beer is having a moment. The humble brew of cereal grains, water and yeast—a staple of backyard barbecues and the corner bar has enjoyed a renaissance thanks to craft brewers. And now it’s becoming the star of cocktails. A thirst quencher, that plays well with others, beer cocktails are textured and distilled, simple but fashionable. Bartenders from Portland to West Hollywood shared some of the beer cocktails they’ve been working on. Get ready to enjoy a cold brew in a whole new way this spring.

Amaro Al Fresco

amaro al fresco palihouse west hollywood
Image: courtesy of Palihouse West Hollywood

Makes 1 cocktail

Sip your way into spring with this Peroni infused cocktail from Palihouse West Hollywood’s Shawn Shepard. The European pale lager isn’t overly hoppy and its flower notes add a refreshing lightness to the vermouth, for a libation that is deliciously smooth with soft bubbles.

What you’ll need

1 Peroni Nastro Azzurro
1 oz. Aperol
1/4 oz. Fernet Branca
1/2 oz. Dry Vermouth
Orange Peel

How it’s done

In a cocktail shaker, combine all ingredients with ice except Peroni and shake vigorously. Fill tall glass with new ice and add Peroni gently, strain ingredients over Peroni gently and garnish with orange peel.

 

Angry Honey Bee

Angry Honey Bee
Image: courtesy of Angry Orchard

Makes 1 cocktail

Sweeten up your spring with a bright cocktail. Jeremy Oertel of Brooklyn’s Donna uses Angry Orchard’s summer seasonal, Summer Honey, to add body, bubbles and balance to classic mixed drinks. This Angry Honey Bee with vodka, lemon juice, St. Germain and ginger will have you loving the bees, angry or not.

What you’ll need

1 oz Vodka
.75 oz Lemon Juice
.5 oz St. Germain
.5 oz Ginger Syrup
4 oz Angry Orchard Summer Honey
Candied ginger for garnish
Lemon wheel for garnish

How it’s done

Add all ingredients to a shaker with ice and shake. Strain into a Collins glass with ice and top with cider. Garnish with a piece of candied ginger and lemon wheel.

 

Sam Adams Summer Ale Sangria

Summer Ale Sangria Sam Adams
Image: courtesy of Sam Adams

Makes 40, 3oz servings

Think of this as the New England twist on traditional sangria. Mixologist Trevor Frye from Washington, DC’s Jack Rose Dining Saloon worked with Boston classic Sam Adams to create cocktail recipes for a number of summer beers, on shelves now. The crisp ale has a bit of spice that balances out the sweet white wine for a refreshing sangria with bite.

What you’ll need

4¼ bottles Samuel Adams Summer Ale
2 bottles of light white wine, like a sweet Riesling
2 oz. soda water
½ cup of cognac
½ cup of apple schnapps
½ cup of simple syrup
2 honeydew melons, peeled, sliced and diced
4 oranges, cut in to wheels

How it’s done

Mix all ingredients, except the soda water, together in a large bowl, and refrigerate overnight. Add 2 oz. of soda water, and serve.

 

Kicked Up Mocha Milkshake

Spiked mocha milkshake Soltada Tequila
Image: courtesy of Soltado Tequila

Makes 1 cocktail

Get nostalgic for childhood days with an update to a milkshake. Cassandra Rose, mixologist for Soltado Tequila  offers a grown-up version of the dessert. Using creamy, dark Guinness and spicy Tequila this milkshake is sweet but not too sweet, spicy but mellow. Simple, yet indulgent.

What you’ll need

1 oz Soltado Spicy Añejo Tequila
Chocolate and coffee ice cream
2 ounces Guinness stout
Dash of chocolate bitters

How it’s done

Pour Soltado Tequila and Guinness into glass, add ice cream, top with chocolate bitters.

 

Pray For Me Maria

Pray For Me Maria Fox Restaurant Concepts
Image: courtesy of Fox Restaurant Concepts

Makes 1 cocktail

Sometimes the best way to cool down a balmy day is to spice it up. Mat Snapp, Master Mixologist of Fox Restaurant Concepts does just that with the Pray for Me Maria. Spiced tomato, tequila and chile con sal heat up this drink while the smashed cucumber and modelo especial give it a refreshing balance. Think of as a michelada style update to the classic Bloody Mary.
What you’ll need
3 slices cucumber
0.25 oz simple syrup
0.5 oz lime juice
1 oz. Don Julio tequila
2 oz. Major Peters Bloody Mary mix
1 Modelo beer
Chile con sal (chile and salt) rim
Lime wedge

How it’s done
Muddle the cucumber, simply syrup and lime juice. Add the tequila and Bloody Mary mix. Give it a quick shake and top with Modelo beer, Chile con sal and a lime wedge.

Critical Thinking Tools for Sorting Through the Slosh this Election Season

It’s that part of the democratic cycle again: political junkies stay tuned into their favorite 24-hour news sources while most of the rest of us seek to escape the endless deluge of nonsensical ads, non-sequitur attacks, and noncommittal answers to the questions that surround the presidential election season.

Political campaigning is by nature rhetorical: every candidate and every campaign exists to convince you that they’re right, and would prefer to keep you from spending too much time thinking through your values and determining what candidates and approaches offer the best solutions to our societal problems.

As November looms, your civic responsibility grows heavier every day: you can’t afford to let the campaign trail cacophony lull you into lazy thinking. To maintain your clarity of thought this election season, acquaint yourself with the most egregious and ubiquitous violations in rational thought carried out by our political candidates, and by doing so strengthen your intellectual defenses against irrational thought.

Beware Cognitive Bias

Cognitive biases are lapses in rational thinking that are simply the result of our imperfect human brains constantly needing to make imperfect decisions with imperfect information. Our natural mental reflexes categorize things and dismiss certain information as unimportant often resulting in assumptions or omissions that we never even notice ourselves making.

Confirmation bias is one of the most endemic, that little psychological short-circuit that inspires our deep love of listening to voices that sound like and agree with our own. It’s why most of us have a favorite news channel or paper that happens to line up unsurprisingly well with our own worldview.

Through the digital age our cognitive biases have gone viral, yielding the subjectively skewed social media bubbles we post and tweet and read in every day. Google and Facebook spend a lot of time finding out what you like so they can give you more of it and hide dissenting opinions from your search results and news feeds.  Being unaware of the effects of the transparent social bubble encapsulating your mind can lead to such cognitive errors as availability heuristic or the bandwagon effect.

Most social justice warriors could benefit from tuning into Fox News a couple times a week, just as defenders of traditional values and fiscal responsibility could stand a dose of MSNBC now and then. The mental exercise of engaging thoughtfully with the often ridiculous-sounding voices of the “other side” may not sway your beliefs one way or another, but it will ensure that you better understand the pros, cons, interests, and assumptions surrounding issues that are never as black-and-white as our politicians present them to us.

Cutting through Common Logical Fallacies

Reading a list of logical fallacies is like reading the guide to campaign rhetoric. Whereas cognitive biases are errors within your own subjective mind and thinking, logical fallacies are objective errors or inaccuracies in others’ argumentation; put simply, it’s when someone talks a smooth line, but the logic doesn’t quite add up.

There are more logical fallacies than rational statements in today’s election cycles, and lists attempting to enumerate them all run long. Here are three of the most common offenders during election season:

1. Post hoc fallacy

“Under the President X Administration, jobs were lost/crime increased/cost of living went up” is an argument endlessly thrown at us from both sides. There’s also its opposite: “During my time as governor/senator/mayor, unemployment fell and healthcare became more affordable.”

The post hoc fallacy is one of the most pervasive because it’s one that, on the surface, usually seems to make sense without much thought. It’s the assumption that when thing B happens after thing A, then thing A must be the cause of thing B.

When listening to such claims, be sure to ask yourself a few questions, like how Candidate X’s policies influenced outcomes in Issue Y.

2. Failing to address the argument

“I think what we really ought to be focused on” and “the real issue at hand here is” are just two of the least subtle ways candidates outright refuse to address ideas and arguments, but the more subtle ways can be more dangerous.

Also known as a red herring argument or the ignoratio elenchi fallacy, it’s most misleading when it succeeds in distracting its audience. This fallacy often teams up with our innate confirmation bias, leading us to praise the off-topic answers of our favorite candidates but call foul when the other team breaks the rules.

When watching a debate or interview, be wary of any talking points that follow a sudden redirection of the topic to what “the real problem” is, and instead seek out substantial answers on the issues that matter to you.

3. Ad hominem – attacking the person, not the argument

This one seems particularly egregious this election cycle, with the name-calling and mudslinging seen across the political spectrum. Ad hominem attacks denouncing someone as a bigot or unpatriotic or otherwise attempting to discredit a speaker based on their identity is a small logical step above schoolyard taunts and spitballs, and none of it constitutes actually saying something thoughtful about an issue.

Be wary of candidates who spend most of their campaign time talking about other candidates’ characters and personal lives than their positions on the issues. Remember that even though public officials make mistakes, that doesn’t make the beliefs they profess inherently flawed.

When it comes down to casting your vote this election season, be sure to do it with clarity of thought. Carefully navigate your own cognitive biases and cut through the distractions of the fallacious rhetoric, and don’t let election season devolve into one giant, ironic distraction from the issues that matter to and affect you.

To reflect further and think deeper about your own political beliefs, non-partisan sites like www.isidewith.com and www.politicalcompass.org offer thought-provoking quizzes meant to explore how your own values and beliefs line up with those of current and historical candidates and schools of thought. You can also find detailed information on candidates for public office, their positions, and voting records at www.votesmart.org.