Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
lundi 7 mai 2018
10 Pieces From the Ayesha Curry Home Collection That Need to Be in Your Kitchen Right Now
Ayesha Curry is a woman of many talents and roles, from beauty ambassador to mother of two (and counting) with NBA superstar husband Stephen Curry. She also has quite a name for herself in the culinary and home goods world. The cookbook author has a stunning kitchen line that lets people bring her fun and fearless approach to cuisine home. Each piece is stunning, perfect for bringing to the dining table as well as being used to cook up an amazing dinner. Here are 10 of Ayesha Curry's home collection pieces that your kitchen can't live without.
Here's How to Convert Slow-Cooker Recipes to Your Instant Pot
Image Source: POPSUGAR Photography / Anna Monette Roberts
The Instant Pot and the slow cooker may look alike, but they function a lot differently. The name of each appliance says it all - slow-cooked food takes hours, while the Instant Pot knocks it out quickly. So when you're converting a slow-cooker recipe to an Instant Pot, there are a few things to consider. Keep these conversions in mind the next time you whip out your Instant Pot for a quick and easy dinner.
1. Lower the Meat-Cooking Time
One of the best things about the Instant Pot is its ability to cook meat insanely fast - even when frozen. If you're converting meat from a slow cooker to an Instant Pot, follow this rule: if the meat dish cooks in eight hours on low or four hours on high in the slow cooker, it will cook in 25-30 minutes in the Instant Pot. Make sure the Instant Pot setting reads "sealing" and not "venting" to ensure it's cooked properly. The "meat/stew" button is great for red meat recipes like bolognese, and the "poultry" button can be used for chicken dishes like garlic chicken soup. If you're cooking meat from frozen in an Instant Pot, just add five or 10 more minutes to the total cook time until it's done.
Image Source: POPSUGAR Photography / Nicole Perry
2. Add More Liquid
Instant Pots need more liquid to function properly, so if your recipe doesn't already call for at least a cup of liquid (such as broth or water), add it.
3. Skip Certain Ingredients
A pressure cooker or Instant Pot won't handle certain ingredients the same way a slow cooker would. If you're making an Instant Pot meal with milk or dairy, don't add it in the beginning. It can be stirred in or simmered at the end, but it won't cook successfully under pressure. If you're using a thickener, such as a cornstarch slurry, whisk it in at the end as well.
If you have even more specific questions about your recipe, follow this complete guide to converting slow-cooker recipes to an Instant Pot.
Your Favorite Luggage Brand Carries More Than Just Suitcases - and We Need It All!
Traveling can be stressful as it is, so make sure you find the perfect accessories to make your trip a breeze. If you're familiar with Away luggage, you know its reliable and sleek suitcases are a total dream. You might not know that the brand has been dropping a handful of other useful items we think will make your experience even more seamless. From a stylish backpack to the perfect weekender bag, we rounded up a list of products you need to see and try. Keep scrolling to check out the classics and hot new items alike.
The Top 10 Travel Destinations of 2018
If there's one resolution you actually commit to in 2018, let it be travel. It may not be your typical fitness or organization-oriented goal, but it can make you richer in terms of self-growth, new experiences, and even personal happiness. And all of that is far more valuable than any annual goal you usually make.
With endless sources of travel inspiration available, figuring out where to go next is the toughest part. But we've eliminated all the hard work for you, so that all that's left for you to do is choose. From rising hot spots to destinations you never knew existed, these are the top 10 places to travel to in 2018.
Where will you go?
1. Boracay, PhilippinesThis small island in the central Philippines only spans four and a half miles long, but you'll find that to be plenty when you see all the natural beauty Boracay has to offer. Navigate the mini paradise via bike and spend your stay sunbathing on White Beach, collecting puka shells on Yapak, or sipping on cocktails while the sun goes down and fire dancers come out.
2. Ljubljana, Slovenia Reminiscent of Amsterdam's famous canals while blending Mediterranean, German, and Slovenian culture, Ljubljana is a beautiful combination of old and new. The Ljubljanica River divides the capital's Old Town from its commercial Center district, marked by the city's most iconic landmark, the Triple Bridge. You'll find it difficult to not fall in love, as Ljubljana boasts as much charm and wonderful architecture as it does museums, outdoor cafes, green landscapes, and rich history. 3. Ninh Binh, VietnamWhile most travelers flock to Hanoi, Vietnam's majestic rural side in the Red River Delta is sometimes overlooked. However, as more people begin to recognize Ninh Binh's serene landscapes as a reason to add it to their itineraries, it's only a matter of time until the northern area becomes the next popular place to be. With its limestone cliffs, temples, lush green valleys, and hiking trails and caves, this province easily takes a top spot.
4. Sucre, BoliviaBolivia's capital is known for its whitewashed buildings and colonial architecture, but there's also plenty more to do and see. The historic city of Sucre offers a number of museums, cathedrals, and landmarks, including its main square, Plaza 25 de Mayo, and Casa de la Libertad - and it's also home to one of the largest sets of dinosaur footprints in the world.5. Seoul, South Korea Seoul is where pop culture, technology, and tradition blend. You'll see both fashion-forward streetwear and traditional hanboks, skyscrapers and Buddhist temples, street markets and made-for-Instagram cafes. Its high-tech subways also allow easy access to neighboring cities in case you want to explore past South Korea's capital. Spend your mornings palace hopping and tea sipping at Insadong, and then see the city come to life from the N Seoul Tower. You'll never find yourself short of things to do.6. Essaouira, MoroccoTravelers who prefer the slow pace of a coastal town over a bustling and dense city will be entranced by Essaouira. Known as a port and resort center, Africa's windy city is as popular for windsurfing and kitesurfing as it is for pure relaxation. Walk along its beaches and through the vibrant medina, browse the boutiques, check out the catch of the day at the fish port, and more. And if you're looking for a little more hustle, Marrakech is only a bus ride away.
7. Zadar, Croatia Consider taking a holiday along Croatia's Dalmatian coast where you're more likely to find less crowds than at Dubrovnik and Split. The seaside city is rich with culture, history, and romance; equally known for its Roman and Venetian ruins and stunning sunsets. Once you get your fill of landmarks, churches, and cathedrals, head east of Old Town over to Kolovare Beach for bars and restaurants or offshore at Kornati National Park for diving and snorkeling. You can't leave Zadar without marveling at the musical Sea Organ, either.8. Upolu, SamoaThis paradisal island in Samoa is home to everything you want: lush rainforest, lagoons, dramatic waterfalls, idyllic beaches, the international airport, and much, much more. Dive into the Instagram-famous To Sua Ocean Trench, surf and fish along the coast year-round, or indulge at restaurants and bars in Samoa's capital city, Apia, before heading back to Upolu's sleepier parts.
9. Tbilisi, Georgia Georgia's capital is far from ordinary. Visitors are able to witness the modernization of Tbilisi since its time under Persian and Russian rule, as well as older reminders scattered throughout its diverse architecture. Not too far from the plazas, five-star hotels, bars and clubs, and museums remain small shops and quaint living. At Old Town, you'll find ancient cobblestoned roads, and winding lanes, while the rest of the city is gradually coming into its own, neither distinctly Western or Eastern. Travelers will find themselves captivated by this eclectic and multi-ethnic and multicultural destination that's truly unlike any other.10. Mallorca, Spain The Mediterranean's shining gem is loved by many for good reason. The island's breathtaking coasts, aqua-blue waters, and postcard coves are just a few appeals. Mallorca (Majorca) did inspire Chopin and other musicians, artists, and writers, after all. Maybe it'll be the picturesque villages, the cuisine, the architecture, the mountainous landscape, the beaches, or the nightlife that seduces you. Whatever it is, prepare to extend your stay.
2 Recipes From Joanna Gaines's New Cookbook That You Simply Have to Try For Yourself
Anyone who's ever watched HGTV's Fixer Upper will immediately recognize Joanna Gaines's style in her new cookbook, Magnolia Table. It looks like the homes she designed on the show: clean lines, a lot of white space, bright pages and photography, and a general black-and-white aesthetic.
And it's perfect timing for this book too! Fans who were sad to hear there won't be new episodes on HGTV anytime soon, since the finale aired in April, can bring a dose of the Gaines family into their kitchens.
Magnolia Table is filled with family stories and memories surrounding meals; individual favorites (for Chip, it's anything breakfast); diverse recipes that celebrate Joanna's diverse background: Texan (queso dip, fried chicken, Gaines chili . . .), Korean (her mom's bulgogi - find the recipe below), and Lebanese (her grandfather's recipe for Syrian doughnuts and fatayer); and some recipes that are used in their restaurant by the same name in Waco, TX, like her specialty biscuits and chocolate chip cookies (see below for the original recipe).
In the introduction, Joanna shares her own food journey, from the first meal she made for Chip in their first home (a spaghetti-and-meatballs dish with bread and butter that didn't go so well) to how she began to explore recipes from his family, like the Gaines's chili, and sharing recipes from her family with him, like the "Stevens family breakfast tradition: toasted peanut butter and jelly sandwiches dipped in black coffee" . . . which sounds delicious. Everything she describes sounds delicious. When she's writing about food and recipes, it's like she's staging them for readers in a way, just like she staged homes at the end of each episode of Fixer Upper for the full effect.
Fast-forward to when Chip and Joanna had four children under four who they had to feed and she turned to casseroles, slow-cookers, and "big pots of hearty soup that could simmer for a while." These types of meals are still her go-tos when she's having a busy week.
As her kids grew, they began to voice what they liked, and so meals became more elaborate. The kitchen counter and dining table are a focal point of their home. Joanna tries to tailor meals every week based both on the family's schedule and what's growing in their garden.
Even after Fixer Upper exploded, their family gained international fame, and their businesses continued to expand, she still prioritized time to cook meals from scratch in the evenings. In fact, that's how she de-stresses. "I stick my hand in a bowl of flour to begin to make pie crust, or peel some potatoes, and all of a sudden my thoughts slow down. I begin to unwind," she writes.
Cooking isn't a chore to her, and she suggests that a change in perspective can make it something we all look forward to.
She divides her cookbook into several simple and useful sections. She begins with what she usually has in her pantry and the essential tools for cooking, from measuring utensils to biscuit cutters, spatulas to a large cast-iron skillet. Then she has her recipes divided by meals: breakfast, lunch, dinner, appetizers and starters, and dessert, along with two special sections dedicated to soups and salads and side dishes.
"I've learned to approach planning dinner the same way I plan interiors," she writes. She always thinks about layers and textures. First, she'll choose a main dish, and then the sides that would complement it. And always, always dessert, like her favorite lemon pie recipe!
Try out Joanna's original recipes from Magnolia Table ahead.
Mom's Bulgogi With Cucumber Kimchi Salad
"My mom grew up in Seoul, South Korea, with a mom who was an amazing cook. I can personally vouch for this because in the 1980s my grandmother and uncle moved in with us in our home in Wichita, Kansas, where I grew up. What I remember most about that time is my grandmother cooking amazing food nonstop. When my grandmother passed away I know my mom regretted never having really learned from her how to cook proper Korean dishes. She ended up adopting a much more American style of cooking and by the time my sisters and I were on the scene, she had long since perfected a few dishes for my steak-and-potato-loving dad. But around that same time she had a lot of Korean friends living nearby, and she learned enough from them that by the time my kids were born, she was often preparing traditional Korean dishes for them, like seaweed soup.
It's funny to me that they're growing up eating much more authentic Korean food than I ever did. Mom's bulgogi, though, is more of an American-Korean hybrid, much sweeter than traditional bulgogi, and she serves it on a bed of white rice. Mom has us over once a month and this is what she always makes. It's my kids' very favorite food in the world, so I knew I had to include it in this book. Getting the recipe on paper was a bit of a challenge. My mom had no idea what the measurements were or how to describe what she does, because, as she said, she just does it. (Writing this book made me realize just how alike we are in this way.) But eventually, we figured it out, and I'm so glad we did because now I've captured the blueprint to what will always be a beloved meal for my kids.
We've never had Mom's bulgogi with anything other than her cucumber kimchi salad, which has a clean, fresh flavor that perfectly complements the sweet barbecued beef."
Prep: 20 minutes, plus 4 to 5 hours marinating
Cook: 10 to 20 minutes
Cool: none
Servings: Makes 6 to 8 servings
Bulgogi Ingredients
3 cups packed light brown sugar
1½ cups soy sauce
5 tablespoons sparkling dessert wine, such as Banfi Rosa Regale, or sparkling grape juice
3 tablespoons sesame oil
2 green onions (light and dark green parts), chopped, plus 1/4 cup sliced for serving
2 garlic cloves, chopped
1 teaspoon freshly ground black pepper
4 to 5 pounds beef tenderloin, rib-eye, top sirloin, or sirloin steak, thinly sliced (see Note)
Cucumber Kimchi Salad Ingredients
2 English cucumbers, peeled if desired, cut into 1/2-inch dice
2 green onions (light and dark green parts), thinly sliced on the diagonal
2 garlic cloves, minced
1 to 2 teaspoons gochugaru (Korean red pepper flakes; see Tip)
2 teaspoons sugar
1 teaspoon rice vinegar
1 teaspoon sesame oil
1/2 to 1 teaspoon kosher salt, to taste
For Serving
Steamed white rice
1 to 2 tablespoons thinly sliced green onion (light and dark green parts) as needed, for garnish
3 tablespoons sesame seeds, toasted, for garnish
- Marinate the bulgogi: In a large bowl, whisk together the brown sugar, soy sauce, wine, sesame oil, green onions, garlic, and pepper until well combined. Add the beef and coat it completely in marinade. Cover and refrigerate for 4 to 5 hours.
- To make the cucumber kimchi salad: In a medium bowl, combine the cucumbers, green onions, garlic, gochugaru, sugar, vinegar, sesame oil, and salt to taste and stir gently. Cover and refrigerate until ready to serve.
- Prepare a hot grill. If the pieces of beef are so small that they may fall through the grates, use a grilling skillet or place a sheet of foil on the grill.
- Grill the beef on both sides until medium-well, 3 to 5 minutes, flipping halfway through cooking. Don't crowd the skillet or foil, so do this in batches if necessary. As you finish each batch, transfer it to a serving platter and continue with the remaining beef.
- Serve the bulgogi on top of steamed rice. Garnish with green onion and toasted sesame seeds and spoon the cucumber kimchi salad alongside.
- Store the leftover bulgogi and cucumber kimchi salad in separate covered containers in the refrigerator for up to 3 days.
NOTE: My mom usually has the butcher slice the beef for this dish when she buys it. If you live near a Korean market, they often sell packages of sliced rib-eye or top sirloin; sometimes they're even marked specifically for bulgogi. If you buy big pieces to cut yourself, freeze the meat for about 30 minutes before cutting so that it's easier to slice thinly and cut against the grain.
TIP: Gochugaru, or Korean red pepper, is commonly used in kimchi. It adds precisely the right amount of heat and unique flavor to the cucumber salad. Authentic Korean brands are readily available at Asian grocery stores or online, and the McCormick spice company packages it as well.
From Magnolia Table by Joanna Gaines. Copyright © 2018 by Joanna Gaines. Reprinted by permission of William Morrow, an imprint of HarperCollins Publishers.
Chocolate Chip Cookies
"My dad has an intense sweet tooth, just like me. One afternoon when I was around ten years old, Dad got a hankering and he enlisted me to help him make Toll House chocolate chip cookies. That was the first time he and I had ever baked together. Since then, whenever I make chocolate chip cookies, including the ones from this recipe, I think of him and that special afternoon we spent together in the kitchen. I developed this recipe over the years, after experimenting with a few classics and having them come out flat every time. I wanted something that was chunky, beautiful, and also delicious. In the end, one big change I made was to cut back on the butter. I do truly believe that butter makes everything better and no one is more surprised than I am about how amazing these taste even though they're made with less of the good stuff than most traditional chocolate chip cookies."
Prep: 15 minutes
Cook: Under 30 minutes
Cool: 1 hour
Servings: Makes about 40 cookies
Ingredients
2½ cups all-purpose flour
1 heaping teaspoon baking soda
½ teaspoon sea salt
8 tablespoons (1 stick) unsalted butter, at room temperature
2 cups packed light brown sugar
2 large eggs
1½ teaspoons pure vanilla extract
1½ cups semisweet chocolate chips (see Tip)
- Position a rack in the center of the oven and preheat the oven to 350°F. Line a baking sheet with parchment paper.
- In a medium bowl, whisk together the flour, baking soda, and salt. Set aside.
- In a stand mixer fitted with the paddle attachment (or in a large bowl with a handheld electric mixer), beat the butter and sugar on medium-high speed until light and fluffy, 2 to 3 minutes. Add the eggs and beat until blended. Add the vanilla and beat until blended.
- Turn the mixer off and add the flour mixture to the bowl. Mix on medium just until the flour is mixed in, then turn the mixer to high speed for a few seconds to pull the dough together; it will be chunky.
- Add the chocolate chips and beat on high for about 5 seconds to thoroughly and quickly mix in the chips.
- Drop by large spoonfuls on the lined baking sheet; don't flatten them. Bake until lightly browned on top, 10 to 11 minutes. Cool on the pan on a rack for 1 minute, then transfer the cookies to the rack to cool completely. Repeat with the remaining dough.
- Store the cookies in a tightly covered container at room temperature for up to three days.
TIP: Depending on what you're in the mood for, you can add ½ cup more or less chocolate than what is called for.
From Magnolia Table by Joanna Gaines. Copyright © 2018 by Joanna Gaines. Reprinted by permission of William Morrow, an imprint of HarperCollins Publishers. All images (c) Amy Neunsinger.
20 Signs Your Emotional Type Is "the Rock"
Some people wear their heart on their sleeve, whereas others struggle with the ability to express their feelings. If you're the latter, your emotional type can be identified as "the rock." Among the four different types (the intellectual, the empath, the rock, and the gusher), someone who most relates to the rock is usually the strong one of the group, as the name implies. They're emotionally supportive of others but aren't comfortable with opening up themselves.
There are some qualities that make being this type problematic at times. For example, if you're unable to share how you really feel, you bottle up many of those emotions, including the negative ones like frustration and anger. In addition, because rocks tend to be passive, their relationships with others don't often go beyond the surface and they aren't as in tune with their emotions.
Despite these downfalls, there are benefits to being a rock. You're considered a great friend because you're loyal and nonjudgmental. People feel comfortable coming to you about their issues and you tend to get along with almost everyone. You rarely have conflicts with others because you're far from being confrontational. Check out the signs below to see if you're a rock, and then take this quiz to confirm.
- You get defensive when people try to ask you about your feelings.
- You're a good listener.
- You're the calm one in an emergency situation.
- You're respectful.
- You're the go-to person for venting.
- You'd rather avoid conflict than address it.
- You don't have many enemies.
- Not many people have seen you cry.
- People consider you very dependable.
- Your friends have tried to get emotions out of you.
- You often keep your guard up.
- It takes a long time for you to open up to people.
- It scares you to get very close to someone.
- Your emotions rarely spike and you're almost always stable.
- Expressing your emotions has been an issue in relationships.
- Some people make the mistake of thinking you don't care.
- Not many things make you visibly upset.
- You're not a judgmental person.
- You are sometimes perceived as cold (even if you're not).
- When others get upset, you're there to support them.
6 Steps to Take to Wind Down For a Good Night's Sleep
There's a lot of advice on how to create a good bedtime routine for a baby, but not so much for adults. We can take a few tips from the classic "bath, book, bed" regime that's often rolled out for infants, though. For a while I had difficulty falling asleep, and then struggled to sleep well through the night, so I made a few changes to the period before bedtime, and they made all the difference.
1. Screens Off
One of the hardest changes I made was limiting my screen time late at night, but the evidence was undeniable - on the nights when I worked on my computer right up to bedtime, it took me ages to settle down to sleep. The scientific reason to make this change is that blue light from your devices can disrupt circadian and melatonin rhythms, which basically means your body thinks it's daytime. A lot of guidelines recommend turning off screens one hour before bed, but if you can't manage that, try to turn off your electronics at least 20 minutes before your head hits the pillow. There are plenty of other things you can do in that time; here are a few that work for me.
2. Bath
I've always enjoyed the relaxing effects of a hot bath, but I tended to have one earlier in the evening. When I moved bath time closer to bedtime, I found it helped me to fall asleep. You could add essential oils that are said to have sleep-inducing properties, like lavender. If you're not a bath fan, try a shower instead. When you come out of warm water into a cooler bedroom, the drop in your body temperature sends signals to your body that it's time to rest. You also have the benefit of being clean, and we all know how uncomfortable (not to mention unhygienic) it is to sleep with makeup on.
3. Book
. . . or music or a podcast. Basically, if you still need something to help you wind down once you're under the sheets, you can try anything that doesn't involve a screen. I favor a book, and one that's not too exciting (nor too heavy), as I often fall asleep while reading.
4. Notes
In that quiet time before sleep, my brain often fills with reminders. When I used to keep my phone in my bedroom, I would use that to make notes. That's a big no-no. Not only did that then suck me into a drawn-out spiral of checking emails and social media, but it also meant I was engaging in screen time at entirely the wrong time. Now I keep a pen and notepad by the bed so I can scribble down reminders the old-fashioned way. That's one of the 12 steps I took to kick my phone habit.
5. Stretch
It's often only when I stretch out in bed that I realize how achy my body feels. I've been cramped up at a desk for most of the day, and I'm not at all good about taking regular stretch breaks during daylight hours. So I make up for it a bit at bedtime by really stretching out my legs and shoulders, in particular. Since doing this, I've woken less in the night with aches and pains. There are even yoga moves you can do in bed if, like me, you don't make time to do them during the day.
6. Breathe
Finally, when I'm still trying to nod off, I try breathing meditation. If your mind wanders, try some techniques to maintain focus, like visualizing your thoughts floating past like clouds, or focusing on the subtle sensation of breath at the tip of the nostrils, or bringing your attention to each part of your body in turn. There's also a 4-7-8 breathing technique, which can help with anxiety, too.
Don't Know What Wine to Drink? Tap Into Your Zodiac For the Answer
The wine list comes to your table and you have to pick your poison. However, you're not sure what kind of drinking mood you're in, what kind of flavors you want, or even what wine is good. You break into a sweat because everyone else seems to know what they want but you - you're left pouring over the menu again and again, totally clueless and holding up everyone else's orders.
It may not seem logical, but tapping into your zodiac sign may help avoid a scenario like this in the future. Zodiac rules a certain amount of our qualities and traits, and can definitely help you out in the wine department if you let it.
So, which wine should be your go-to based on your zodiac sign? Not only did we find out, but we can tell you why, too.
13 "Healthy" Snacks That Dietitians Want You to Stop Eating ASAP
Whether you're trying to lose weight or just want to overhaul your diet, loading up on nutritious, better-for-you snacks is one of the best things you can do to keep yourself fueled in between meals and on track with your goals. However, there are some "healthier" options that may end up ruining your efforts. Here are some of the biggest offenders, according to dietitians.
Granola
Granola has seemingly been a health-food snack for decades, topping yogurt parfaits and lining the shelves of specialty health foods. But it can also be a sugar bomb. "In just 1/4 cup of granola, there can be up to 170 calories and up to 10 grams of added sugar," Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, told POPSUGAR. "Plus, it is so good that most people overeat it."
Yogurt Parfaits
Speaking of granola, they add even more sugar to yogurt parfaits, which are already chock-full of the sweet stuff - even if yogurt is the main ingredient. "They often have lots of sugar, especially if they are flavored, and then they have granola (again, lots of sugar) and honey," Amy Shapiro, MS, RD, and founder of Real Nutrition, told POPSUGAR. "I always educate my clients to read the label because these usually have as much sugar as a can of soda or even a candy bar!"
Juice
"Juice is full of sugar, albeit natural sugar, but sugar nonetheless," Lara Field, MS, RD, LDN, told POPSUGAR. "When we drink juice, we consume calories, but we don't feel satiated so we keep on eating." Instead, she recommends fresh fruit instead of fruit juice. "The added benefit of fiber in whole fruit keeps us feeling full, in addition to packing a diverse array of vitamins and minerals."
Protein Bars
Protein bars seem like an easy way to get more of the important macronutrient and refuel after a tough workout. But many contain sketchy ingredients. "Most protein bars are full of unhealthy ingredients like palm oil, vegetable oil, sugar, artificial sweeteners, artificial colors, and preservatives," Dina Garcia, RD, LDN, told POPSUGAR. "Even if you opt for a bar with 'cleaner' ingredients, they still aren't as filling or nutritious as eating real food." Instead, she recommends six ounces of Greek yogurt with a cup of frozen berries and one tablespoon of pumpkin seeds for about as much protein as a bar, with far fewer additives and ingredients.
Fruit in Canned Syrup
"You might think canned fruit is as healthy as fresh. It can be, but here's something you should watch out for: if the label of a canned fruit indicates that it's canned in 'light syrup' or 'heavy syrup,' this means that the fruit has sugar added to it," Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition, said. "You can read the ingredient label to make sure it contains nothing but fruit. Fruit canned in juice or water is usually a safe option."
Flavored Instant Oatmeal
Oatmeal is a healthy breakfast packed with nutritious whole grains and filling fiber, but not all store-bought oatmeal is the same. "Oatmeal is great, but some of the flavored kinds can have added fats and sugars," White said. "I would recommend sticking with plain oatmeal and adding in your own fruit to sweeten it."
Gluten-Free Foods
Gluten has gotten a bad rap over the last decade, with many people eschewing bread and grains in the name of losing weight. But gluten-free doesn't always mean healthy. "Although [gluten-free foods are] wonderful for those who suffer from celiac disease, they are often made from ingredients that are more 'white' than healthy," Shapiro said. "Think: potato bread, rice, and corn. Oftentimes, these products have a long ingredient list and are frequently low in fiber, which can lead to sugar spikes and even constipation. Read your labels and look for whole foods, few ingredients, and fiber."
Reduced-Fat Lunchmeat
Deli meat is relatively low in calories and high in protein. But it's also extremely processed and can be potentially harmful for your health. "Even the lower-fat versions of these cured meats contain the preservative sodium nitrate," Suzanne Fisher, MS, RD, LDN, told POPSGUAR. "Nitrates are linked to potential heart disease risk and are known to promote inflammation." Chronic inflammation can lead to heart disease, she added.
Low-Fat Peanut Butter
Although peanut butter is high in fat, it's the good kind of plant-based monounsaturated fats, which can prevent heart disease. "The fat in peanut butter is filling and heart healthy," Gorin said. "When fat is removed, extra sugar and other filler ingredients are added. Look at the ingredient labels of peanut butters in the store and choose one with just roasted peanuts."
Sports Drinks
Unless you're an endurance athlete training for hours at a time, you don't need fancy sports drinks - plain old water should do. "Sports drinks can be great for athletes exercising for long bouts," White said. "However, many people are drinking sports drinks and not exercising enough to warrant it. There are a lot of added sugars that can lead to unwanted weight gain."
Frozen Yogurt
If regular yogurt is good for you, then frozen yogurt must be a healthy alternative to ice cream, right? Not exactly. "Oftentimes, frozen yogurt is lower in fat but higher in sugar," Shapiro said. "If sugar isn't burned off, it turns into fat and can cause you additional cravings." She added that all the extra toppings also add up: cereal, candy, and even nuts and fruit.
Sugar-Free Candy
Even if candy is made without sugar, it's still candy, meaning it's void of any nutritional value. "Sugar-free doesn't necessarily equal healthy!" Gorin said. "What many people don't realize is that many sugar-free candies are made with sugar alcohols, which can cause tummy troubles for some people, especially when consumed in excess."
Pretzels
If you're a fan of salty snacks, then pretzels may seem like a healthier alternative to potato chips since they have fewer calories and less fat - but that doesn't mean they are healthy. "Lots of my clients like pretzels because they are low in fat," Shapiro said. "However, they are also low in fiber, which means that the carbohydrates in the food will convert quickly to sugar in your body, causing you to become hungry quickly and possibly leading to more snacking, [eating] more calories, and weight gain. Low-fat foods do not always mean healthy."
The 3 Dinner Changes That Helped Me Lose Weight
Not sure why this happened every day, but admittedly, it did. I ate healthy most of the day, with my green protein smoothies for breakfast, perfectly packed mason jar salads for lunch, and fresh fruit and nuts for snacks. I felt like my diet up until 5 p.m. belonged on a frickin' Pinterest board. But for some reason, as soon as I came to that last meal of the day, I just let loose. Which made my pants fit not so loose. It was time to make some changes, and these four adjustments helped me get back on track and lose the weight I had gained from enjoying my supersize free-for-all suppers.
You Eat What You Get
Most of my meals were healthy - the biggest problem for me was that I couldn't stop eating them. I'd divvy myself a serving, then 100 percent of the time, I'd go back to the kitchen for more. Then, of course, since I didn't want food to go to waste, I'd finish off the scraps on my kiddos' plates. A few extra noodles here and some pizza crust there made for a lot of extra fluff around my waist. It had to stop. So once dinner was made, I gave myself a properly portioned serving, and if there were any leftovers, I put them away in the fridge. If it was out of sight, it couldn't tempt me. And I started having the kids bring their own plates to the kitchen and pour any extras into the compost bin. This was probably the hardest change of all to embrace, but after a week, this new habit felt much easier. And I felt lighter and more energetic, too.
Cheese Is Not a Food Group
As a vegetarian, I ate so much dairy. Cheese was a part of every single dinner I made, and because of that, my go-to meals - like pizza, paninis, homemade mac and cheese, and quesadillas - were not so healthy. So when I gave up dairy, it forced me to make new, healthier options that were veggie-based like stir-fries, roasted veggies with rice and beans, soups, and amazing salads. It increased the fiber intake of my dinners, so I actually felt more full and satisfied after those meals than I ever did after a few slices of pizza. No dairy meant eating lower-calorie dinners, and that made a huge difference on the scale.
Dinner and Done
For some reason, I couldn't stop eating once I started eating dinner. Even after that second helping and devouring my kids' extra bites, I always sat down to a little dessert. A little bowl of soy ice cream with sliced bananas or some chocolate chips with almonds was my favorite. I started serving fresh fruit with dinner so after finishing our avocado pasta and tomatoes with sauteed tofu or sweet potato and black bean burritos, we could nosh on some sweet melon, strawberries, or grapes and satisfy that sweet tooth. So once I started putting the leftovers away at dinnertime, and we finished eating and the dishes were done, the kitchen was closed.
The 5 Worst Foods to Eat Late at Night
There's no need to deny yourself a late-night snack if you're feeling hungry, but you still have to think smart when it comes to eating late. Eating the wrong foods will disrupt your sleep while also adding a lot of unneeded calories to your day. Instead of just diving into the nearest, tastiest-looking item in your fridge, here are five types of foods to avoid at night and why.
- Greasy or fat-filled foods: Greasy, heavy, fatty foods not only make you feel sluggish the next morning, but they also make your stomach work overdrive to digest all that food. Stay away from things like fast food, nuts, ice cream, or super cheesy foods right before bed.
- High-carb or sugary foods: A little bit of something sweet before bed may be just what you need to rest happy, but if you gobble a huge slice of chocolate cake, the spike in your blood-sugar levels could cause your energy levels to spike and plummet, disrupting your sleep in the process. Avoid cake, cookies, or other desserts as well as carby snacks like crackers or white bread and munch on an apple instead.
- Red meat and other proteins: Like fatty foods, eating red meats late at night will sit in your stomach and make it hard for you to fall asleep while you're digesting (red meat may affect you the worst, but eating a large portion of chicken or pork would have the same effect as well). You don't have to avoid protein altogether, just make sure you go for lean and small portions, like deli-sliced turkey breast or a cup of yogurt.
- Spicy foods: Spices may be a natural cure-all for a range of ailments, but when you're craving something to eat late at night, step away from the hot sauce. Spicy, peppery foods may upset your stomach, and the chemicals in spicy food can also stimulate your senses, making it hard to fall asleep.
- Big portions: Late-night snacking shouldn't turn into a late-night meal. Keep the total amount of calories under 200 so you won't have any problems going and staying asleep. You'll also feel good knowing that you didn't undo all your healthy eating habits of the day right before bedtime.
So what should you eat instead? Small, light portions that will also calm cravings and help you sleep. Try incorporating these sleep-inducing foods or these low-calorie late-night snacks that hit all your sweet or salty cravings. And remember to limit how much alcohol you drink as well, since too many drinks can keep you up at night.
15 Foods to Help You Sleep
If you rely on sleeping pills for a good night's sleep, take note: a recent study found that those who took sleeping aids like Ambien and Lunesta had a higher risk of dying sooner or developing cancer. While the jury's still out on whether the study found merely a correlation between being sick and taking sleeping pills (rather than the medication being the cause of the early deaths), why not play it safe with a natural fix? If you're a restless sleeper, try eating any of these foods a few hours before bedtime and be ready for a personal visit from Mr. Sandman.
Don't Be a Tight Ass - 7 Stretches For Your Glutes For Happier Hips
If you're working toward booty gains, chances are your glutes are feeling it. A little soreness is great; it's a sign you're building muscle and getting stronger, but tight glutes can cause hip and lower-back pain. Here are seven stretches to keep your backside flexible and feeling good. Heck, you might even want to foam roll the muscles too.
6 Steamy Sex Positions to Minimize Mess and Maximize Pleasure During Your Period
During that time of the month, there are few things worse than having the urge to make love with your partner but not being able to for fear of making a mess, experiencing pain, or simply having an uncomfortable experience. However, there are a few tips and positions you can try to make your experience a little easier and more enjoyable as well.
Missionary
"If you're on your back, knees bent or legs up, you'll be able to adjust to ensure it doesn't increase cramping, and with a towel beneath you, it'll be easy to clean up afterwards. You can also add clitoral stimulation so you're assured pain-relieving orgasms," said Antonia Hall, MA, a psychologist, relationship expert, and sexpert and the award-winning author of The Ultimate Guide to a Multi-Orgasmic Life.
Spooning
This is a timeless classic and works really well for couples during that time of the month. "It allows for shallow and quick penetration, thus reducing the amount of pressure on her cervix, ultimately alleviating some of the pain that may be caused by cramping," said Caleb Backe, a health and wellness expert for Maple Holistics. It's also a great way to reduce the mess if there is any and will allow for some pretty intimate sex (ear nibbling, throat kissing, breast fondling, and even clitoral stimulation).
On the Edge of the Bed
"This is a pretty practical way to have sex anyway and can really help to reduce the mess associated with bleeding as well as making clitoral stimulation easier and deeper penetration - for those who like it like that," Backe said. It's also a lot easier on the woman as she can control the amount of strain she places on her waist - thus reducing the likelihood of cramps as well as any strain she may feel during sex.
The "Jockey"
This is a great way to give everyone what they want while minimizing the spillage factor. In this position, the woman lies face down with her legs together and her partner rides on top of her, like a jockey riding a horse. "During this position, the male can really work on hitting the G-spot without straining himself too much, and for the lady, it's as easy as lying there and waiting for the orgasms to start rolling in," Backe said. It's a favorite of mine as it's comfortable for both parties and is a position that's easy to manage.
Reverse Cowgirl
This is a great way to manage any spillage that may occur during sex or - better yet - minimize it altogether. "It allows the lady to have more control over the whole act, which means she sets the pace and speed. I would ultimately recommend starting with spooning and once you're comfortable with that, move into the reverse cowgirl position," Backe said.
Shower Sex
"Having sex while standing in a warm (not hot) shower can actually relax muscles, relieving cramps and helping you get the orgasms you deserve. Also, neither of you need to worry about cleaning up," Hall said.
Your Weekly Workout Schedule Is Here - With Printables and Everything!
Can't make it to the gym? Or have absolutely no idea what to do once you're there? We feel you. Working out is hard enough, let alone having to create a successful plan that hits all the important points. We're here to help - think of us as your personal trainer for the week!
This one-week plan follows a trainer's plan for success: three days of resistance training, one day of cardio, and one day for dedicated recovery. On your two "off days," be sure to stay active with some LISS cardio, like going for a walk or leisurely bike ride. You can stagger the plan to whatever fits your schedule best, but we recommended giving yourself a rest day if you're feeling particularly sore. And if you're feeling like you have time to spare, go ahead and repeat one of the workouts.
Best of all, you can print each workout to take with you to the gym - or do the privacy of your own home. None of these workouts require much in the way of equipment; a pair of dumbbells is as fancy as it gets.
Speedy Recovery: 10 Ways to Ease Sore Muscles
After an intense cardio workout or weight-training session, you might feel extreme exhaustion, muscle soreness, and nausea. This hit-by-a-truck feeling that you often wake up with the day after working out is called DOMS, which stands for delayed onset muscle soreness. Luckily, there are many preventative measures you can take to avoid it. Here's a quick list of 10 steps you should always take before, during, and after going to the gym.
- Drink a cup or two of caffeinated tea or coffee before working out to increase muscular strength and endurance and reduce the chance of soreness.
- Eat a pre-workout snack that is low-fat and high-carb with some protein.
- Warm up properly with a little cardio and dynamic stretching to prep your muscles and joints for your workout.
- Do not abruptly stop while exercising; instead, keep steadily moving so fresh blood will be sent to repair your taxed muscles.
- While you are working out, stay hydrated by drinking water every 15 minutes.
- If you are sweating a lot and doing a long workout, it's important to replace lost electrolytes with a sports drink or electrolyte-rich foods like bananas or avocados since these essential salts regulate heartbeats, muscular contractions, and nerve function.
- After your workout, stretch and use a foam roller to massage out knots and increase blood flow to your muscles.
- Immediately after working out, eat a post-workout snack that has a 4:1 ratio of carbs to protein to help restore the nutrients lost in the muscles during the workout. Try chocolate milk or a protein snack washed down with tart cherry juice, which has also been shown to reduce soreness.
- Consider getting a sports massage to increase circulation and break up major knots in problem areas that are always sore.
- Take a cold shower post-workout to reduce inflammation of the muscles. Or try an ice bath, which has been shown to reduce muscle soreness by 20 percent.
A Dietitian Says to Prep This 1 Food Every Week to Lose Weight
Diet plays a huge role in weight loss, so one of the biggest questions registered dietitian Sheri Kasper gets asked by clients is what's one thing they can do right now to start losing weight. Sheri shared with POPSUGAR that she tells clients to "eat more veggies." Why? For these three reasons:
- Veggies let you volume eat: When you're trying to lose weight, reducing portion sizes is effective, but unfortunately you're left feeling restricted and hungry. Since veggies are low in calories and many are low in carbs, you can eat huge portions, feel more satisfied, and still lose weight.
- Veggies take a long time to eat: Salads and vegetables require lots of time to chew, which prevents you from scarfing down your meal too fast. This gives your brain a chance to get the memo that you're full and helps you honor your satiety cues.
- Veggies are full of fiber and water: This adds to the "I'm full" feeling, so you eat less!
To encourage you to eat more veggies throughout the week, Sheri is a huge fan of meal prepping. Here are some things you can do at the beginning of the week:
- Keep cut-up veggies in mason jars to use as a DIY home salad bar, to grab for a quick snack, or to add to dinner recipes.
- Prep freezer vegetarian soup packs so at least one meal out of the week is plant-based.
- Cook a big batch of sweet potatoes in your slow cooker or the oven to use for this almond butter, banana, and sweet potato breakfast.
- Roast a big tray of veggies at the beginning of the week to incorporate into grain bowls, omelets, and as side dishes.
- Prep a big salad that you can dig into all week long. Use lots of fun veggies (not just the standard lettuce, tomatoes, cukes!) and healthy add-ons with a variety of textures and flavors - like canned beans, chopped nuts, cooked whole grains, roasted veggies, and dried fruit - to make it exciting.
- Cook dry beans in your slow cooker to use for soups, salads, and (of course) Taco Tuesday. If you make a huge batch, freeze whole or puréed beans.
- Make mason jar salads for lunch. Prep five on Sunday and they'll stay fresh all week.
- Prep smoothie packs and include veggies like spinach, kale, carrot, and canned pumpkin.
- Cook a whole spaghetti squash in your slow cooker or oven to be used instead of pasta.
Let Your Abs Say Ahh With These Stretches
After an intense session of core exercises, your abs are screaming for relief. Here are some stretches you can do right after working your abs to help relieve soreness the next day.
If You Suffer From Insomnia, These 3 Tips Will Help
Sleep is vital to our existence. It allows the body to rebalance our hormones and recharge mentally as well as physically. When you don't get an adequate amount of sleep, scary things can happen, like a lack of focus, a weakened immune system, and susceptibility to stress.
When you suffer from insomnia, not only do you suffer from the immediate effects of not getting enough sleep, the frustration can also affect your mood. If sleep aids are not on your list of cures for insomnia, Sleep Guru and author of Breathe Better, Sleep Better, Anandi, has a few holistic hacks that will help fix your sleeplessness.
Put Your Feet Up
Putting your feet up isn't just a comfortable way to relax, according to Anandi. Raising your legs against a wall has a "heavenly rejuvenating power and will bring you back to Earth after all that running and rushing."
Getting your feet in the air and legs against the wall might sound a little too fun to be an effective relaxation tool, but it's a pose commonly used in yoga because it can help everything "calm down, including the mind and the nervous system." Known as Viparita Karani by yogis, this pose is commonly said to improve blood circulation, boost the lymphatic system, and be stress and anxiety relieving. Anandi recommends including 10 minutes of this in your bedtime practice.
Turn the Lights Down
As Anandi points out, "the body's sleep hormones respond to light and dark." So, adjusting how much artificial light you're exposed to can help you avoid disrupting your body's internal clock, otherwise known as the circadian rhythm. "As the light goes down and the evening draws in the darkness, the body's serotonin levels rise and melatonin is released to start the natural sleep cycle."
Although you don't have to completely "unplug", dimming bright lights in your home and limiting how much screen time you get in the evening can help your body better prepare itself for sleep.
Breathe
Taking more notice of how you breath is a huge part of readying your mind and body for sleep. Anandi says, "the moment you start taking longer deeper breaths, the heart rate comes down, the mind settles, and you are more likely to fall asleep."
Taking more meditative breaths by breathing deeply into your diaphragm helps to calm you. If you find it hard to be still and focus on your breathing with the lights on, Anandi advises to practice your meditative breathing "for 15 minutes when you turn the light out" to avoid distractions.
Skip the Carbs and Cut Calories at Breakfast With These High-Protein Meals
When you start the day with a carb-heavy breakfast, the morning can sometimes drag, causing you to reach for that second cup of coffee. Try cutting down on carbs, and reach for one of these high-protein breakfast recipes instead. Whether you're on a gluten-free, Paleo, or vegetarian diet, there's a breakfast idea here to help you start your day energized and satisfied.
The 6 Things I Do Every Sunday to Stay Healthy All Week
My Sundays are definitely not a day of rest. Far from it. It's the one day I devote to getting everything ready for my healthy week ahead. Take a glimpse into my Sunday. It may sounds a little nuts to jam-pack this much on a weekend day, but it sets me up for success. I know that if I don't plan ahead, I'm looking at skipped workouts and bowls of cereal for dinner.
Morning Workout
An early morning workout is a must for me on Sundays, not only because I teach a 9 a.m. Power Vinyasa class, but even if I didn't, I'd still make it a priority to get in a workout first thing. It energizes me all day, ensures I don't skip out, and gets me into the working-out mindset I want to continue throughout the week.
Meal Planning
I used to head to the grocery store with a big list of healthy foods. I found that not only would I grab things that never got used (RIP bunches of asparagus), but since I had no set plan, every day was a little stressful trying to scramble healthy meals together. Oftentimes I'd get home from picking up the kids at 5 p.m. and just make pasta and a bag of frozen veggies because it was easiest.
Now I take time to plan out my meals. Breakfast is simple - just a protein and greens smoothie or overnight oats. Lunch is a big salad, and I do something basic but healthy for each dinner of the week.
Here's an example of my weekly dinner plan:
Sunday: Potato Leek and White Bean Soup
Monday: Quinoa and Black Beans With Green Beans and Broccoli
Tuesday: Tofu, Veggie, and Rice (or Farro) Stir-Fry
Wednesday: Maple-Cumin Lentils Over Spaghetti Squash
Thursday: Avocado Pasta With Edamame, Tomatoes, and Roasted Cauliflower
Friday: Black Bean, Corn, and Roasted Sweet Potato Burritos
Saturday: Homemade Pizza With Roasted Mushrooms, Red Peppers, Tomatoes, Basil, and Tofu
I even write it out on a big chalkboard that I keep in my kitchen, so I can quickly glance at it in the morning and know what I need to do to get dinner done later.
Grocery Shop
Once I know what I'm making, I hit up the local grocery store as well as Trader Joe's (I love its marinated tofu and dairy-free mozzarella shreds!). I bring the kiddos along so we can not only spend time together, but so I can also teach them about healthy eating. I find if they help choose what to throw in the cart, they're more likely to eat it.
Meal Prep
Once I get home and put the groceries away, it's quite a scene in my kitchen with cutting board, knives, tons of glass containers, and veggies laid across my counter. I make 10 salads for the week (want the hubs to eat healthy too!); cut up sweet potatoes, cauliflower, broccoli, and red peppers for roasting; and cut up onions and other veggies for the stir-fry, as well as white potatoes (for that evening's soup). I also cook up one cup of quinoa and one cup of rice to use for dinners later that week. Getting done whatever I can on Sunday makes a huge difference at 5 p.m. when I need to make dinner for my famished family. If I have time, I'll also prep overnight oats for the week or freezer smoothie packs.
Gym Bag Ready
Aside from regular laundry, I make a point to wash all the workout clothes I'll need for the week: sports bras, tops, running and yoga bottoms, and socks. If I'm really on the ball, I'll fold and put these things in my drawers so I can easily grab them for early a.m. workouts.
Workout Schedule
Workouts don't just happen for me since I work and have a family and house to take care of. I have to set aside time, and since my schedule can be different from week to week, it helps to look ahead and jot down on my calendar workout "appointments." It's typically a run with some TRX and yoga from 6 to 7 a.m. Mondays, Tuesdays, and Thursdays, then a longer run with my mommy-runner friends on Saturday morning, and yoga Sunday mornings. If it's written in ink on the calendar, it's more likely to happen.
Full-Body Fitness Quickie: 20-Minute Cardio HIIT Workout
This killer HIIT workout will burn major calories while cutting some seriously sleek abs. By mixing plyo moves with core-centric planks, we keep your heart rate up and your entire body working with every move. And let us remind you, HIIT workouts are designed for you to push yourself and go at 90 percent of your personal max (emphasis on personal, you be the judge of your exertion level - but you do get rest periods! And to time those rest periods, we recommed the Simple Interval Timer app. It's free and easy to use.
Directions
Warmup: Do each warmup exercise for 30 seconds, and repeat the warmup circuit a total of three times. Then take two minutes to work out any kinks you're feeling with some dynamic stretches for you quads, hamstrings, hips flexors, and shoulders.
Workout: Repeat each three-exercise circuit twice; perform each exercise for 40 seconds and rest for 20 seconds before moving to the next exercise. Rest one minute between the circuits.
Cooldown: Take three minutes to stretch your legs and shoulders.
The 1-Second Hack That Will Improve Any and Every Exercise
Sometimes working out can be the best thing in the world. You feel great, you look great, and your hard work pays off in the form of the results and dream body you've always wanted. But in the real world, things don't always work that way. In fact, it takes a very long time and a lot of hard work to see the results that you want.
Aside from doing the work, being diligent in the gym and the kitchen, and staying committed to the process, there are very few other ways to get the body that you want. But there is one secret that most trainers and specialists don't advertise to just anyone. What is that secret, you ask? Pausing at just the right time when you're lifting. That's right! Stopping, and knowing when to do it during your workout, is the difference maker for many people seeking the same results as you are!
Here's How to Do It
Every exercise has a concentric and eccentric part. What does all that science mean? Simple: there's an up (concentric) and a down (eccentric) part to almost all the exercises you've followed your whole life. The key to this simple trick is to focus on the eccentric movement, or, in simpler terms, the downward motion of each set.
According to certified personal trainer Kendal Wood, CSCS and coauthor of Core Fitness Solution, "Many people allow the weight that they carry on the second part of each rep to simply swing down, and lose a lot of the benefits of the exercise in doing so." Wood told us that just letting the weight fall is only half of the exercise.
"Instead of dropping the weight, lower it to the start position slowly," said Wood. That's a normal rep. But if you want to take advantage of this key pointer for better results, you have to know when to put a pause in your rep! Halfway down through the lowering process, you should pause for a one count. "This ensures that you harness all your muscle to hold the weight at its weakest point," said Wood. "And only greater benefits come from that extra exertion."
Why Does It Work?
The answer to this is quite simple: more effort, more precise care to the movement, and total control of your muscles through each rep causes better results because there's nothing for your body to do but tone and tighten up. As Wood told us, "Doing this pause method for one of each set you do for every muscle group every week is almost like doing two sets instead of one." And being able to do two exercises in the space you planned to do one is a great way to ensure better results!
What It's Really Like to Use Reusable Menstrual Pads During Your Period
Nobody likes a stressful mess, especially when they're dealing with their period. Luckily, D'Vaughn McCrae at YourTango has tried reusable menstrual pads and is here to tell the tale.
I'm not proud of everything that happened here.
If you've ever thought about trying reusable menstrual pads, you might not have talked about it with your friends first. There is a lot of shame around menstrual periods. It's not uncommon to grow up with people who act disgusted or freaked out by them as if they're NOT one of the most normal things in the world. Is anyone else totally sick of that?
I have not used pads since my early period days, and I really had no intention of ever going back since they were total failures for my inexperienced flowing youth. AKA: Leak-throughs galore! I carried a sweatshirt with me every day just in case. They were messy and risky. Unpredictable and bulky.
The only "good" that came from it was that I never worried about getting cold in class, and sometimes I had an excuse to leave school early. Tampons were my first menstrual revolution.
Menstrual cups were my second menstrual revolution, and I haven't turned back since.
Disposable menstrual goods have been an interest of mine since I learned how many downsides there are to disposable menstrual products. Women spend thousands of dollars on period supplies throughout their menstruating life, it's yet another contribution to landfill, and many of them have chemicals that can be harmful. Those were enough reasons for me to give a menstrual cup a shot, and I didn't regret it.
It actually made me more accepting of my period, which can be hard to overcome considering how many period jokes are floating around, and they seem to be something to be ashamed of . . . even though they're natural and every woman deals with them.
Reusable products are definitely something to try out, especially since there are so many options now, and they keep growing.
Since I've grown quite comfortable with my menstrual cup, and it proved to be significantly more awesome than tampons, I decided to see how cloth pads compared to disposables. Although the idea of a cloth pad isn't exactly new, it's not a common practice for modern women because of the inconvenience factor.
Periods are inconvenient enough as it is. If a woman has a heavy menstrual flow, they may not even be practical. But given the fact that cloth pads are eco-friendly, it was worth a shot.
I haven't worn a pad since my early-menstruation days, but I figure: hey, there's got to be SOME reason why plenty of women still choose them over tampons! Plus I love trying new things anyway.
Here are some of the pros I found during my first try with reusable menstrual pads:
1. They don't actually feel like diapers.
One of the things I hated most about pads was the fact that I could always feel them the way I imagine I would feel a diaper. I used Hesta Organic Cloth Pads and I didn't feel like I was wearing anything but my trusty, comfy, period granny-panties. One point for reusable pads there!
2. There was zero (yes, zero!) leakage.
Pads and I rarely got along. They just didn't have my back! I would have blood leak through my jeans and not notice until one of the lovely girls in my class would whisper: code red. I always needed a sweatshirt to feel safe so I could wrap it around my waist in case of an emergency. But these babies sopped up that junk before it could dribble anywhere. My pants AND underwear came out of it unscathed! Another point for reusable pads!
3. The pads don't make it look like you're going to drown in blood during the heavy days.
I have a pretty heavy flow for my first couple days - no, that's not TMI.
Anyway, with heavy flow comes a heavy (messy) responsibility. Since the pads I used wouldn't sop up the mess as instantaneously as I would have liked, it would spread throughout the pad so the stain looked HUGE, which used to gross me out back in the day. But I noticed that with these cloth pads, my heavy days wouldn't look so huge in comparison, even though I was bleeding the same amount. It's a small thing, but it somehow made dealing with it much more tolerable.
4. Surprisingly, they don't smell weird.
Periods stink, literally and figuratively, with disposable menstrual products. Blood, gooey uterus slough, and heat make a great breeding ground for some stinky stuff. I hated this with a passion. It was one of the big reasons I traded in my tampons for my menstrual cups, and it seems to be the same case for pads.
5. They're easier and more comfortable to manage in your underwear.
Damn sticky wings. This isn't super hard to begin with, but having the flexibility to adjust to a different position without a struggle is a nice little luxury.
6. The pads are really cute.
Cuteness makes everything better. They generally have cute designs AND, for our convenience, you can fold them up all neatly, so they look like a nice little package instead of trash.
7. It made my period seem WAY less stressful than usual.
Just like with menstrual cups, they made my five days of gore fly by with ease. I haven't dreaded the mess that comes with my period in years, and this stuff just feels easier to deal with, since they last longer and work better and I don't have to worry about stuff like toxic shock syndrome (yes this is rare anyway but I'm kinda paranoid).
Of course, as with all things good, there were some cons to using cloth. Here are the main points, including a few pro-tips:
Con: They're a bit too "hands-on" for me during my heavy days.
If you're like me, you don't like noticeable stains, even on things that no one else will have to see. In order to get the stains out of these pups, you have to soak them in water and wring them out repeatedly. And THEN throw them into the washing machine with cold/lukewarm water.
Since I would use three pads a day for the first two days, I have to say, I felt like a six year old going: Ew!
I'm cool with blood. I'm cool with vaginas. I'm cool with the goo of the uterine wall. Really! But for some reason, wringing it all out of cloth was just . . . Ugh.
Obviously, there wasn't that much blood. Just enough to stain the water a little. Okay, here's a pro tip that I should have thought of sooner: Use rubber gloves.
A ton of you are probably thinking: ew, you didn't use rubber gloves? To which I would like to respond: I was trying to be one with nature, OK? Yeah, OK, it was dumb. Whatever. I was really out of it, OK? I was alone and confused and just wanted to take a shower and sleep!
Fine, it was still dumb.
Rubber gloves definitely would have made the situation less gross for me, but I still can't say I'm a fan of using any kind of pad on my heavy days.
Con: I don't like feeling my period. At all. And in these, you do.
When trying these out, I was quickly reminded of how often I would feel that gushing from my vagina onto my pads, and how paranoid it would always make me. It made me feel like I needed to jump into a shower immediately. And just being aware of every time something leaked out was enough to make me run to the bathroom to make sure these things were working.
Despite the revisited feelings of puberty, I haven't written them off. They were easy to put on and comfortable. I've been using my menstrual cup for a couple years now, and I love it, but towards the end of my period, putting it in doesn't seem like it's worth the effort considering how light my flow is at the end. Too little to justify a whole cup, too much to go unprotected.
So I'll be switching up my routine. First two to three days will be the cup, and last two to three days will be with the pads. Not that you need to know that. But I figured it was a good enough chance to remind everyone that you can do whatever you want to make shark week as pleasant as possible.
If you're now convinced you want to give these a try yourself, here are some pro-tips to help you not make rookie mistakes while saving some money:
1. Don't buy too many.
I had three regular size pads, and three overnight pads, and it was easy to make those last for five days.
I washed a couple each night, and let them dry overnight. If they weren't finished drying, I'd leave them to dry for the rest of the day. No matter what, I always had two pads available. It was a simple cycle, so don't think you need 20 pads for one cycle the way you normally would with regular ones.
2. Make sure you're wearing them right.
This sounds obvious, but every pad is different. Some pads have designs on both sides, some only have a design on one, some are reversible so you can use either side, some only go one way. After wearing my pads for the first day, I realized I was wearing them upside down.
I had thought that I would want the patterned side up so the blood would blend in with the design, and the directions said "smooth side up" which was both sides . . . but then I took a minute to actually rethink it and realized that even though it was working fine, it was wrong. So yeah.
Reusable menstrual products aren't for everyone, especially for the particularly squeamish. Don't feel bad about this. Your period is hard enough without adding environmental guilt on top of it. So if you feel like you can, do, if you feel like you can't, consider/try, if you feel like you absolutely can't, then you just do you, boo.
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