Blog — Wellness

Mind over matter may sound cliche, but there’s a reason we hear phrases like this so much. This idea plays a key role even in pop culture where jedi mastering a mystical power with their minds and clever, plucky heroes defeat strong, invincible super villains. However, in our fitness life, we tend to put all of our energy into sculpting our body, forgetting just how intertwined our mind is in our fitness.

When you’re pounding out some heavy reps and all you can think about is that fight with your friend, it’s difficult to push yourself physically. Pacing properly in a long distance run is nearly impossible when you can’t focus on your steps and breathing.

Meditation guides your attention, whether it’s alone in a quiet dark room or in the middle of the day while you’re doing sprints. Not only will meditation help you perform better, it will also supplement workout benefits for your body. Lowered blood pressure, anxiety, and cortisol levels are short-term meditation benefits.

Beginners may find that meditating feels foreign, awkward, or that they’re just not good at clearing their mind. Guided meditations are the perfect way to ease into the world of mindfulness. Apps like Headspace offer programs that promise to make you worry less, smile more, and sleep better. You can also find a handful of free videos and written guides that will help you tap into your zen.

Look out for ways to fit meditation into your summer schedule!

Running. Rather than focusing on the pain, use a guided running meditation soundtrack to pull you through. Plus, you’ll be knocking out your brain and body excercise at once.

By the water. Whether you’re laying on the beach or lounging in a pool chair, pop on headphones and a meditation program. You can time your tanning by picking the right program lengths!

At the airport. Try to name a place off the top of your head that’s more stressful than an airport. If there’s anywhere you could use a lower blood pressure and soothing thoughts, it’s while waiting during a four-hour layover.

On the road. This has the potential to be even more aggravating than the airport. But a focused meditation in the car is a good way to start a trip or commute on the right foot.

The great outdoors. It’s tough to find a location more silent and calming than on the top of a mountain or by a stream in the woods. Hike out your frustrations and treat yourself to a quiet, classic round of meditating in nature.

The fat jokes and body shaming have officially gone too far. What may feel well intentioned, or maybe flat out aimed to criticize, has far greater ramifications than the “sticks and stones” variety. Those words won’t break bones, but they can damage hearts.

A new study out of the University of Pennsylvania found that there is a significant relationship between weight bias internalization, applying negative weight stereotypes to oneself, and a diagnosis of metabolic syndrome.

When someone hears that they are fat, overweight,  or other statements that make them feel shame about their body, they identify as lazy, unattractive, or completely at fault for their excess weight. “When people feel shamed because of their weight, they are more likely to avoid exercise and consume more calories to cope with this stress,” said lead researcher Rebecca Pearl, PhD.

The study included 159 adults. Those with high internalization were three times more likely to have metabolic syndrome, which is a group of risk factors for heart disease, diabetes, and stroke. They were six times more likely to have high triglycerides.

Similar studies have found other negative health effects when participants are exposed to weight bias, like physiological stress that increases inflammation and cortisol, overeating, and avoidance of physical activity.

When you know better, you have to do better. Blaming and shaming is not effective for promoting weight loss, whether it’s an exchange with a friend or loved one, messages from a marketing campaign, or from a physician. These prejudicial messages are, in fact, contributing to poorer health in those who can’t afford any more hits, said study co-author Tom Wadden, PhD.

Study researchers recommend a few ways to engage that might actually help these individuals:

• Respect
• Sensitivity
• No Judgement
• Support
• Encouragement

So basically: Treating them however you would like to be treated. 

They specifically note the importance of healthcare providers extending these principles to their patients. Imagine how damaging it can be when the one person who is supposed to be helping you seems to only contribute to the problem.

It seems like the kind of thing we learned under the golden rule at our earliest ages, but maybe seem to forget or lose sight up. Speak with kindness to one another, especially those who need our help the most. Obese individuals come into their weight for myriad reasons — some of which they can control, some they can’t. On the surface you can’t know the difference, and at the end of the day, it shouldn’t matter.

If you think vitamin D is the only nutrient you can get from just being outside, guess again. Lie in the grass, squish your toes in the sand, let your hands dig into the dirt - that’s where you’ll find your daily dose of vitamin G. The “G” stands for ground and Buddhist yogi Alexis Irias writes that “emerging science reveals that direct contact with the ground allows you to receive an energy infusion.”

If you hadn’t already arrived at this on your own, listen up!

The emerging science she references, by Stephen Sinatra, MD and team in 2012, calls out that our contemporary lifestyle has removed us from the “primordial flow of Earth's electrons,” and in that disconnect has yielded many of the aches, pains, exhaustion, and general sense of unwellness that most Americans feel. Seems obvious when you think about it, right?

Our bodies are intrinsically, even electronically, connected to the Earth, given that our earliest ancestors interacted with its surface daily. But these days, some people don’t even get a daily breath of fresh air, much less a little “skin to skin” time with the yard.

Because we “rarely touch the source that creates every cell in our bodies,” that can have a not-so-surprising effect on our health, per Rodale Wellness. They report that some 90 percent of doctor’s visits are related to stress and inflammation…two things inextricably tied to most ailments.

The list of what’s not related to inflammation is shorter, but a snapshot includes asthma, arthritis, Crohn’s, diabetes, heart disease, migraines, obesity, and even dental health. It’s possible that getting in touch with the ground may have greater benefits and resolution than getting in touch with your pharmacist.

Sinatra, a renowned cardiologist and bestselling author, notes that the “Flow of electrons from the earth to the body has been documented." This “grounding” introduces negatively charged antioxidant electrons into the body which then neutralize positively charged free radicals in the body. Ultimately, this reduces inflammation.

Participants in the study recorded better sleep, reduced pain, and reduced cortisol levels as a result of grounding exercises and sleep methods.

Grounding, or earthing, restores our direct physical contact with the Earth -- think walking barefoot, sitting in the grass, working or sleeping on the ground, gardening. There are even ways to sleep indoors that connect you to conductive systems that transfer the Earth's electrons into the body. Although a night under the stars could achieve the same.

“In the spring, at the end of the day, you should smell like dirt,” says poet Margaret Atwood. We find it hard to argue with that.

Spring is just itching to come out and play, which means our most active days are right around the corner. Are you ready? Only about 40 percent of Americans have a regular exercise regimen, and that number falls by half through the fall and winter. The new year boom at the gym is well-known, but expect your favorite trail to start flooding with the fair-weather crowd as soon as the weather breaks.

The warm weather boom will not only send you back to the trail and cleaning out closets, but you need to add your gym bag to the list, too! Whether you took the season off or not, it’s high time you peeked inside that funk bag and did a little spring cleaning. A good wash and swapping the old for new will set you up with better gear. You’ll feel better, workout stronger, and probably smell better, too.

Here’s a simple checklist to help you get started.

• The Bag. Depending on the material, and the age, the bag itself is probably due for a cleaning. Wash it, dry clean it, or just toss it.
• The Shoes. Your kicks are only good for 300-500 miles, depending on just how much wear and tear their endure. Start the season in a professionally-fitted new pair of running or gym shoes (and yes, there is a difference).
• The Socks. Check the toes and heels and if the material is thinning or has holes, just toss ’em in the trash. Replace with socks suited to your workout, like a moisture wicking material for runners or something with more grip for yogis.
• The Bra. Like shoes, your bra will only last so many miles. Most sports bras should be replaced every six to 12 months, but an Enell can last up to two years if you care for it, and some customers have reported five years! Learn more about caring for your Enell.
• The Deodorizer. If you keep dryer sheets, baking soda, or other odor absorbing supplies in your bag, be sure to swap that out. Moso Natural Air Deodorizing bags remove odor, bacteria, allergens, and more and last two years.
• The Yoga Mat. That thing is super porous, which means it harbors a lot of germs and bacteria. Clean it after each session with hot water and soap. It’s time to replace the mat if it’s thinning in well-worn areas, smells bad, has any size holes, doesn’t roll/unroll properly, or the edges curl.

Despite the stereotypes, football isn’t as male-dominated as everyone seems to think. Of the 150 million American NFL fans, women make up an estimated 45 percent. Maybe even more impressive? Eight million women in the U.S. and Canada participate in the cutthroat fantasy football world.

Football season naturally ushers in tailgates, but the perfect tailgate doesn’t have to be a boys club. Gather some of your best sports-loving friends for some fun before the next big game!

What to Eat

• Summer Vegetarian Tacos with Avocado Cream: Make your tailgate stand out by replacing a plain, greasy burger with a healthier and more visually appealing option.
• Baked Sweet Potato Chips: No tailgate is complete without chips, but they don’t need to break anyone’s diet. Sweet potato chips will taste great and won’t make you feel overloaded on salty junk food.
• Roasted Tomatillo Pineapple Salsa: Dip those homemade chips, top the veggie tacos, or give your turkey burgers a kick with this simple, fresh salsa that uses up the last of your garden’s stock.
• BBQ Turkey Sliders: These hand-held burgers keep you in all the backyard game action and offer a lighter yet bold-tasting alternative to typically greasy tailgate fare.
• Chocolate Almond Butter Fruit Dip: Quick and healthy, this dessert will take five minutes to make and will leave everyone with enough energy to play some tailgating games.

Be sure to serve some of our favorite cocktails and mocktails, too!

What to Play

• Ladder Golf: Perfect for people of any age at a tailgate, ladder golf won’t make you sweat but it will get you up and active before the game.
• Touch Football: To really get your blood pumping, start up a few rounds of touch football. There’s nothing better to break the ice for new friends and even have some fun between team rivalries.
• Tarp Toss: If you’ve got craftier skills, show them off and cut different sized holes in a tarp, painting different point values by the holes. String up the trap and you’ve got a game for anyone who wants to practice their throw.

Anyone who’s worked in an office can tell you that the most difficult part of the day isn’t the grogginess of the first hour or the eagerness to leave during the last hour—it’s the 3 p.m. crash. You’re antsy, unfocused, and even briefly fall asleep with your eyes open at your computer. If you manage to emerge from the haze, you’ll see that you’re not alone because your office mates suffer from the same condition.

If even coffee can’t cure the afternoon slump, it’s difficult to tell what the source of the problem is. Rather than searching for one culprit, this mid-day attack is more than likely caused by a mixture of lifestyle choices.

Whether you’re a night owl or an early bird, your body’s circadian rhythm is likely preparing you for a resting state in the afternoon. At this point, your body is ready for a nap even though you’re likely diving into the toughest part of your workday.

Despite the hefty factor of your biological clock, your diet isn’t getting a free pass for this. Both what and when you eat primes your body to slip right into the 3 p.m. funk. Burning fat is how humans should get most of their energy, however, we chow on carbs to achieve that instantly gratifying sugar high.

Keep candy bars, white bread, and even too much fruit out of reach at your desk. Your body may crave a sugar rush to keep you afloat, but it’ll only make the crash worse and contribute to the bad habit.

Next time you feel your eyelids drooping at work, forget the coffee and empty calories and grab one of these energy boosting and sustaining snacks:

• Hummus and veggies

• Whole grain bread toasted with peanut butter

• Cherry tomatoes and mozzarella balls

• Roasted chicken

• Avocados or chips + guac

• Beans

• Almonds, pistachios, or a handful of other nuts

• Hard boiled eggs

• Greek yogurt

These foods are full of good fats and proteins, the real energy your body needs when it’s tired. Relying on sugar gives you a high but short-lived energy boost. Proteins and healthy fats, however, take much longer for our bodies to burn through, leading to longer spans of energy and a healthier overall diet.

At a time when women are more empowered than ever, it seems odd to tiptoe around conversations about periods and basic female biology. However, New York state’s recent repeal of a tax on feminine hygiene products shows that menstruation is finally a reality we can speak openly about.

In an interview with the Washington Post, Sonia Ossorio, president of the National Organization for Women-New York City, said “Sanitary napkins and tampons are simply not a luxury item; they’re an everyday need. It’s definitely a step in the right direction. Now what we need to do is look at access to these products.”

New York’s decision could save women up to $10 million a year, and viewing tampons as an integral part of a woman’s life has opened a market for women to choose how they experience their period. New options have made the dichotomous pad versus tampon debate obsolete. Now menstrual cups, period panties, and even marijuana tampons have entered the ring.

Patented in 1932, menstrual cups have just recently been making a buzz in the period world. They last 2-3 times longer than tampons, are hypoallergenic, and relieve some women of cramps because of their fit.

Period panties let wearers free-bleed without the fear of stains or the discomfort of other products. Ranging from lacey to superhero style, this underwear has a leak-proof outer fabric and multiple layers to catch liquid and bacteria so everything stays dry.

Painkilling marijuana tampons could be the cure to the dreaded monthly cramps that most women of reproductive age suffer. Cannabis is a known pain-reliever, and the unconventional suppository developed by Foria can be used in conjunction with a tampon for fast-acting cramp relief.

Naama Bloom, founder of the tampon subscription service and period-positive community HelloFlo, suggests that the period game has been changing for years. She points to pad and tampon commercials as evidence of how society has moved away from euphemisms about menstruation.

“I think there is more acknowledgement that what is really happening is that we are bleeding as opposed to having blue liquid come out of us,” Bloom said.

HelloFlo tracks its customers’ periods and sends a box of tampons each month, eliminating those last minute runs to the supermarket. The boxes also come with a slew of backup panty liners for heavy flows and sweets to ease period pains and cravings.

Two of the company’s comical ads about menstruation went viral, racking up millions of views and comments from women who found “First Moon Party” and “The Camp Gyno” hilarious yet relatable.

“We were early and bold in the conversation,” Bloom said. “The conversation was already starting to move this direction and I think we pushed it further than it would have necessarily gone at that pace.” 

The new period products popping up may be a good indicator that menstruation is no longer a taboo subject, but Bloom says education is the final push that’s still missing.

“We're talking about it more, which is great, but we're still lacking in education for young girls and boys about what's happening in their bodies,” Bloom said.

Bloom’s company, purchased by SheKnows earlier this year, attempts to remedy this lack of education with their period starter kit for girls. The kit is packed full of pads, treats, and other goodies, including a guide for parents and girls, paving the way to open conversation about menstruation.

Several websites offer reading materials that range from matter-of-fact period answers to tween fiction that normalizes and makes girls feel positive about their changing bodies. Prepped with a starter kit and education, a new generation of girls and women are being equipped to wear their red badge of courage with pride.  

Diets, magazines, and even Instagram posts can bombard women with unrealistic and harmful fitness expectations. Even if the diet is healthy, diving in headfirst doesn’t always work. So how can people change their bodies and minds for the better over the long-term?

Weight loss blogger Arielle’s The Goal 30 challenge may be the key to a lasting lifestyle shift. The rules are simple: Set 30 non-scale related goals for yourself and complete them in 30 days. Give yourself a variety, from easy goals like cooking a new recipe to tougher ones like going days without sugar. Start your #TheGoal30 with some of these suggestions. There’s nothing more satisfying than checking off items from a list!

1. Exercise before work

2. Spend at least 15 minutes outside every day

3. Read a book that’s been sitting on your shelf

4. Write encouraging letters to three people

5. Get a new water bottle and use it

6. Go three days in a row without sugar

7. Take a friend to a workout class

8. Try a new fitness app

9. Make your own no-sugar salad dressing

10. Only eat foods with no ingredients listed for a day

11. Order something healthy when dining out

12. Take a 12-hour technology break

13. Meal plan for a week

14. Get eight hours of sleep for five days in a row

15. Go one day without social media

16. Make a new workout playlist

17. No alcohol for the month

18. Have a treat and don’t feel guilty about it

19. Walk somewhere you usually drive

20. Learn a beginner hip-hop dance routine

21. Take pictures of your favorite things and places to create a photo album

22. Buy a dress that you feel beautiful in

23. Stretch in the morning and before you go to bed

24. Rearrange your furniture

25. Go without caffeine for a week

26. Drink only water for three days

27. Track or journal your meals for a week

28. Walk at least 10,000 steps every day

29. Spend an afternoon at the spa

30. Add a vegetable to every meal for five days

31. Cook a new recipe

32. Invite friends you haven’t seen recently to go to a concert

33. Get a new planner and use it to map your progress

34. Plant and care for flowers or herbs

35. Go vegan for a day

36. Keep a journal for the entire month

37. Write a list of things you love about yourself

38. Socialize without food

39. Do a random act of kindness

40. Grill something you’ve never tried before

41. Meal prep an entire week

42. Brown bag lunch for a week

43. Watercolor paint your favorite view in nature

44. Join an intramural sports team

45. Donate clothes that don’t fit anymore

46. Clean out your car

47. If you get fast food, pay for the car behind you in the drive-through

48. Volunteer at a local animal shelter

49. Start a book club

50. Eat breakfast every day

As summer’s glow of carefree evenings and outdoor adventures fades into fall, pressure builds to plan last minute vacations, reset a family routine, and wrap up back-to-school shopping.

From meditation to exercise, we have heaps of methods at our disposal for stress relief. Despite this, one in five Americans still experiences extreme stress. Your nervous system lights up, triggering the release of adrenaline and cortisol through your body. If these chemicals are persistently in your body, your odds for depression increase while your memory and learning skills fall.

When you’re not in the mood for deep breathing techniques or the weather is too bad to run, you have to get a little creative to ease the tension.

1. Turn on your favorite comedy special. Laughter earned its reputation as the best medicine for a reason. Giggling at your favorite comedy stimulates your organs, initiates and relieves your stress response, and relaxes your muscles.

2. Start a reading challenge. There’s nothing quite as satisfying as checking an item off of a list, especially when it involves escaping into a fictional world. Set your goal, read at your own pace, and share the books you’ve read with friends.

3. Do something nice for someone else. Make a gift, write a thoughtful note, or do a favor for someone without being asked. Altruism strengthens social bonds and gives you that warm fuzzy feeling that makes it nearly impossible not to smile. The positive feeling part of your brain gets a boost from selfless acts, and it can be a welcome distraction from worries.

4. Find fractals. Fractals, recurring similar patterns that get increasingly smaller, are easy to find in nature- from flowers to snowflakes. Experiments show that fractal patterns can reduce people’s stress levels by up to 60 percent. Additionally, the search for fractals can take you into nature and art museums, which tend to have a quiet atmosphere conducive to de-stressing. Fill social media feeds with fractals you discover to provide a calming environment for your friends, and challenge them to find some natural beauty as well.

5. Change your password. By changing your password to a goal or idea that you want to achieve, you can prime yourself to change your behavior. For example, one man changed his password to Quit@smoking4ever and it helped him drop the habit. This can help you craft an environment that gradually removes big stressors from your life.

6. Hug someone. Humans are social beings, therefore our bodies reward us for physical touch with oxytocin, a formidable stress-fighting hormone. If you’re getting less than 8 hugs a day, it’s time to show the people in your life some more love.