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Tag: healthy living

  • Red meat can help your mood if part of a healthy, balanced diet, study suggests

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    Lean red meat could support mental health as long as it’s part of an overall healthy diet, according to an exploratory new study.

    Researchers at South Dakota State University (SDSU) analyzed data from the American Gut Project, a large, open-source microbiome initiative with over 11,000 participants. 

    The study, published as an abstract in May in the journal Current Developments in Nutrition, examined 4,915 adults and grouped them by red-meat intake and diet quality based on the U.S. Department of Agriculture’s Healthy Eating Index (HEI), which scores diets on a scale of 0 to 100.

    STUDY CLAIMS VEGETARIANS MORE ‘AMBITIOUS’ AS MEAT EATERS CALL OUT ‘OVERSIMPLIFICATION’

    Participants with higher HEI scores — regardless of red-meat intake — were less likely to report depression, post-traumatic stress disorder (PTSD) and bipolar disorder. 

    But those who ate red meat as part of a high-quality diet showed additional benefits. 

    New research suggests that eating red meat as part of a high-quality diet may improve mental health. (iStock)

    Those benefits include higher protein intake; better adequacy of key brain-supporting nutrients such as zinc, selenium, vitamin B-12 and choline, which help regulate memory, mood, muscle control and other functions; and a more diverse gut microbiota.

    Previous studies have found that gut bacteria produce neurotransmitters such as serotonin and dopamine, which are central to mood regulation, cognition and stress response and resilience. 

    Lean red meat had a slightly less disruptive effect on the gut than chicken, Fox News Digital previously reported.

    “What was really compelling was the significant nutritional benefit we saw in healthy eaters who consumed red meat,” Samitinjaya Dhakal, assistant professor at SDSU’s School of Health and Human Sciences, said in a news release. 

    EATING CHICKEN LINKED TO HIGHER MORTALITY RATES, OBSERVATIONAL STUDY SUGGESTS

    The preliminary findings, he added, support a “less rigid” approach to healthy eating that focuses on dietary patterns rather than cutting out certain foods altogether, like red meat, which previous research has linked to cardiovascular disease and cancer.

    “This suggests the public health message shouldn’t be about complete elimination — but about building a high-quality diet into which lean red meat can fit,” Dhakal said. 

    Friends smiling being served meat at restaurant by waitress

    Healthy, balanced diets showed lower odds of depression, PTSD and bipolar disorder in those who consumed them. (iStock)

    Yet experts warn that other research has tied red and processed meat to poor physical and cognitive health outcomes. 

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    A 2020 United Kingdom study of adults aged 37 to 73 linked higher red-meat consumption to weaker problem-solving, short-term memory and planning skills.

    And a 10-year study of over 133,000 U.S. nurses found that eating red meat — particularly processed types like bacon and sausage — was tied to faster memory decline and a higher risk of dementia.

    “This study makes the important distinction of assessing red meat in the context of a healthy diet.”

    “It’s worth remembering that we still have decades of evidence linking processed and high-fat meats to things like heart disease and diabetes,” noted Jenny Shields, Ph.D., a clinical health psychologist based in The Woodlands, Texas. 

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    “This study doesn’t erase that,” Shields told Fox News Digital. “What it does say is that, in the context of an already healthy diet, a moderate amount of lean red meat doesn’t seem to cause harm, and it may help fill gaps in nutrients like B-12 or zinc.”

    A balanced diet can play a powerful part in the foundation for better focus, energy and mood, she said.

    Long-term studies that directly compare diets with and without red meat would be needed to prove correlation instead of just causation, she added.

    Grilled beef steaks seen garnished with veggies and potatoes in background

    Lean red meat can deliver nutrients like vitamin B-12, zinc and choline, according to experts. (iStock)

    “Our next phase of research will involve prospective and controlled interventional studies on how different dietary patterns and specific diet components influence nutrient adequacy and brain health,” Dhakal said. 

    Shalene McNeill, a registered dietitian nutritionist and executive director of nutrition research for the National Cattlemen’s Beef Association (NCBA), based in Colorado — which provided funding for the research — told Fox News Digital that many studies that link red and processed meat to chronic disease evaluate meat intake as part of unhealthy dietary patterns and lifestyles. 

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    “This study makes the important distinction of assessing red meat in the context of a healthy diet,” she said.

    The full study is currently under review for publication.

    Deirdre Bardolf is a lifestyle writer with Fox News Digital.

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  • Robots at St. Anthony’s Hospital help the nursing staff in big way

    ST. PETERSBURG, Fla. — It may feel futuristic to see robots rove around St. Anthony’s Hospital every day, but Beaker and Hygeia are more than just mechanical marvels — they serve an important function.

    Nurse Manager Kristen Lefkimiotis says Beaker helps nurses in the ICU and on the dialysis floors by delivering specimens to the hospital lab. Hygeia is part of a pilot program and makes deliveries for the pharmacy.

    What You Need To Know

    • Two robots, Beaker and Hygeia, help staff at BayCare’s St. Anthony’s Hospital

    • Beaker moves between the first-floor laboratory and the ICU, cardiovascular ICU and dialysis floors, making pickups and deliveries to the lab, and Hygeia goes to and from the pharmacy

    • St. Anthony’s Hospital is a 94-year-old facility and does not have a pneumatic tube systems on some floors
    • Prior to the robots, staff members would act as runners, sometimes making between 40 to 60 trips to the laboratory each day 

    • Beaker was funded by the St. Anthony’s Hospital Foundation, which donated $119,000 for his purchase


    The robots are made by Relay Robotics. 

    Prior to Beaker’s arrival, nurses would have to do the deliveries themselves. For most, that would mean walking to an entirely different floor in the hospital. 

    Lefkimiotis said it was a bit of a hassle.

    “It can be a challenge,” she said. “We are, you know, a 90-year-old-plus hospital. We do have newer towers that have been built. Not every tower has a tube system. We don’t have a tube system in the ICU and dialysis, so this has really it’s been huge.”

    When nurses need something delivered to the lab, they just summon Beaker. 

    “It’s as easy as tap your badge, his lid opens, drop in your sample, and off he will go,” Lefkimiotis said.

    While running to the lab to make a delivery seems like a small task, Lefkimiotis said it has a big impact on the nurses’ day — sometimes they would make that trip between 40 to 60 times each day. 

    “Adding this type of technology helps our care teams. It cuts down on the miles they have to travel on foot,” said Craig Anderson, vice president of Innovation at BayCare’s St. Anthony’s Hospital. “This year alone, we’ve saved over 1,100 miles between the two robots — and that equals thousands of hours of nursing time that they can spend with their patients.” 

    Less time making deliveries means more time with patients and better care, health care providers say. 

    Anderson said Beaker and Hygeia may just be the beginning for BayCare Hospitals. 

    “There could be more robots where it makes sense, where it drives value for our teams, for baby care,” Anderson said. “That’s where we want to deploy the technology. And that’s a focus for everything we do in innovation, is make sure we’re putting the technology in the right places.”

    St. Anthony’s Hospital was able to purchase Beaker — who cost $119,000 — thanks to a donation from the St. Anthony’s Hospital Foundation.

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  • How to Stop Doomscrolling, According to Mental Health Experts – POPSUGAR Australia

    How to Stop Doomscrolling, According to Mental Health Experts – POPSUGAR Australia

    When tragedy strikes, many people turn to social media in an attempt to find the words they cannot come up with themselves. We’ve seen this time and time again with landmark events like the loss of abortion rights, school shootings, and the end of affirmative action. Given the stress of the current election year, it’s likely that people are staring helplessly into their phones now more than ever.

    Whether you’re seeking comfort, distraction, or news updates, social media has a way of luring you in, especially during times of chaos. But while it’s important to stay informed about what’s happening in the world, psychologists say there is such a thing as consuming too much news, especially when it starts to feel out of your control. This phenomenon is called “doomscrolling,” but don’t worry – you’re not the only one who does it.

    “Doomscrolling refers to the rabbit holes we often find ourselves in on the internet, reading, searching, and ‘investigating’ the toils and troubles of the day,” says Jason S. Moser, PhD. Although it can occasionally bring people together in times of difficulty, social media rarely provides the “comfort” so many people seek in difficult or stressful times. Even if you’re worried about missing new information or updates on current events, doomscrolling could be doing more damage than you realize. Here’s how to stop doomscrolling, according to experts, so you can stay informed without sacrificing your mental health.

    Experts Featured in This Article:

    Jason S. Moser, PhD, is a professor of psychology and neuroscience at Michigan State University.

    Erika McElroy, PhD, is a licensed psychologist and manager of clinical education at SonderMind.

    What Is Doomscrolling?

    People have a tendency to focus on bad news, Dr. Moser says, which means doomscrolling isn’t actually that new in practice. But thanks to our smart devices, we can now consume countless headlines on social media every second of the day. As is the case with anything we do in excess, Dr. Moser says we generally reach a point where we’re not learning anything new, and the time spent doomscrolling can begin to creep into other aspects of our lives.

    When Does Doomscrolling Become a Problem?

    If the amount of time you spend scrolling interferes with completing work tasks, caring for family, and socializing with friends, it’s a red flag that you need to change the behavior, says Erika McElroy, PhD. “Doomscrolling is an interesting phenomenon because it’s a ‘reassurance seeking’ behavior,” Dr. Moser explains. “That is, we’re presumably looking for things to put our minds at ease – definitive information that helps us end the uncertainty or keep us in ‘the know’ or maybe even something good to offset the bad.” Unfortunately, there’s often not a definitive answer, so we can find ourselves in a cycle of looking for solutions and not finding anything, which only causes or exacerbates anxiety.

    When we do find a rare bit of relief, we only reinforce our own doomscrolling behavior. “The momentary relief we find in some of these answers makes us more likely to scroll again,” Dr. Moser says. “The problem is, scrolling only has short-term benefits. Most likely it will result in longer-term anxiety and uncertainty because we never find the answer or relief that lasts that long.”

    How to Stop Doomscrolling

    Doomscrolling is a bad habit, but bad habits can be changed through awareness and conscious choices, Dr. McElroy says. To help break the habit, she recommends the following steps (but should you need additional mental health support, reach out to a professional for the best personalized advice).

    1. Track Your Doomscrolling: Begin by figuring out how much time you spend doomscrolling. “[You] can start a simple tracking system that includes how often [you] read news and how much time [you] spend reading each time,” Dr. McElroy says, noting that most people aren’t aware of how much time they spend scrolling each day. This simple task can be eye-opening. For a quick estimate, simply look at the screen-time report on your phone.
    2. Set Time Limits: Next, set a limit for how much time you want to spend scrolling through the news or social media each day. Dr. McElroy says this will vary depending on your habits. For example, some people read news a few times a day for short periods of time, while others scroll once a day for longer. “The important thing to consider is how you feel after reading,” Dr. McElroy explains. “If you feel anxious and upset, that’s a cue that you probably need to reduce the amount of time reading news or possibly read the news less frequently.”
    3. Break Before Bed: Try to avoid scrolling before bed, as that’s when your mind and body should focus on getting rest. “[Doomscrolling] sends a continuous message to the brain that situations in life are unsafe,” Dr. McElroy explains. This can put your brain in “fight or flight” mode and cause physical symptoms of anxiety. Putting your body into fight-or-flight mode right before bed can disrupt your sleep schedule and make it harder to get a good night’s rest.
    4. Remind Yourself of the Positive: When everything seems dark, find a way to remind yourself of the good in the world. “It can be helpful to plan a pleasant activity like a walk or talking with a friend after spending time reading negative news,” Dr. McElroy says. “This can help balance the negative information with a positive experience.”
    5. Remove Your Device: Take breaks from your phone and laptop. We’ve become accustomed to being connected to our devices at all times, but “the simple task of removing them from our environment can help remind a person to stop and think before engaging in doomscrolling behavior,” Dr. McElroy says.
    6. Check In With Yourself: After you’ve taken these steps to change your doomscrolling habits, do a weekly check-in with yourself. Assess how well you’re sticking to your new routine. Dr. McElroy recommends asking simple questions like, “Am I spending more or less time scrolling than I would prefer?” and “How do I feel after making these changes?” Find what works best for you.

        7. With all the tragedy we’ve collectively witnessed over the last few years, it’s important to take care of your mental health. For some, that may mean going on a social media break. For others, it could be limiting the amount of time you spend on social media. Remember that everyone is different, and if you need additional resources, consider reaching out to a mental health professional.

        If you are feeling anxious or depressed and need help finding help or resources, the Anxiety & Depression Association of America and the National Alliance on Mental Illness (1-800-950-6264) have resources available.

        – Additional reporting by Taylor Andrews and Chandler Plante

        Caitlin Flynn is a journalist, true crime fanatic, full-time Gemini, former ballerina, and big fan of unlikeable female protagonists.

        Taylor Andrews is a balance editor at PS who specializes in topics relating to sex, relationships, dating, sexual health, mental health, and more.

        Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.

        Related: How to Get the Most Out of Therapy, According to Mental Health Experts

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  • Are Espresso Martinis Really That Bad For You? Experts Weigh In – POPSUGAR Australia

    Are Espresso Martinis Really That Bad For You? Experts Weigh In – POPSUGAR Australia

    With all the misinformation circulating on social media, sometimes a good takedown is needed. From so-called hormone balancing and cortisol face to TikTok’s viral sugar pregnancy test, we love to see health and wellness myths debunked. But we have to draw the line when it comes to espresso martinis.

    Recently, the internet’s favorite it-girl drink has been called into question due to concerns about its nutrition. In an anti-ode to the espresso martini, a 2022 article from the NY Post went so far as to say the drink is “ruining your sleep and heart health.” As much as it hurts to hear, is there any merit to these claims?

    Espresso martinis are a lot of things. Highly caffeinated, annoying to make . . . but bad for your health? In our experience, this is the drink that wakes you up and gets you tipsy at the same time – kind of like a grown-up vodka redbull (if they tasted like dessert). Our take? Espresso martinis aren’t claiming to be a superfood. It’s no secret that they contain alcohol, caffeine, and sugar – all of which can eventually take a toll on your body. But in the short-term, are espresso martinis actually bad for you? Let’s investigate.

    Experts Featured in This Article:

    Maddie Pasquariello, MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie.

    Amy Shapiro, MS, RD, CDN, is a registered dietitian as well as the founder and director of Real Nutrition.

    Paula Doebrich, RDN, MPH, is a registered dietitian, public health nutritionist, and the founder of Happea Nutrition.

    Katie Tomaschko, MS, RDN, CDN, is a mindful eating registered dietitian nutritionist at Hint of Tabasco, LLC.

    Holly Klamer, MS, RDN, is a registered dietitian nutritionist with her master’s degrees in nutrition and exercise science.

    Eric Ridenour is a former bartender and men’s health expert.

    What’s in an Espresso Martini

    A traditional espresso martini contains the following, according to Liquor.com:

    • 2 ounces vodka
    • 1/2 ounce coffee liqueur (usually Kahlúa)
    • 1 ounce espresso, freshly brewed (or cold-brew concentrate)
    • 1/2 ounce simple syrup

    How Much Caffeine Is in an Espresso Martini?

    The traditional recipe for an espresso martini uses just one shot (equal to one fluid ounce) of espresso, which contains about 63 mg of caffeine, according to the USDA. (Kahlúa contains just a few milligrams of caffeine per serving, so that’s pretty inconsequential.) For comparison, an eight-ounce cup of brewed coffee contains about 90 mg of caffeine, per the USDA – more than you’ll usually get in an espresso martini.

    How Much Alcohol Is in an Espresso Martini?

    As for alcohol, espresso martinis generally contain about two ounces of vodka (with 40 percent alcohol) as well as a half-ounce of Kahlúa (with 20 percent alcohol). That’s a little bit more than what the National Institute on Alcohol Abuse and Alcoholism considers a single drink (1.5 ounces of a 40-percent-alcohol spirit). However, practically speaking, its alcohol content is about comparable with a heavy pour of wine (eight to nine ounces) and less than most other martinis, which tend to have at least 2.5 ounces of its main spirit alone.

    Are Espresso Martinis Bad For You?

    The answer is multi-faceted. Here are some of the biggest takeaways, according to experts.

    Alcohol Consumption

    “Naturally, consuming alcohol, even in moderation, isn’t the most health-promoting thing you can do,” explains Maddie Pasquariello, MS, RDN. Even in moderation, drinking can be very damaging to your health, she says, with links to cardiovascular and digestive health issues, increased risk of certain cancers, and dehydration (to name a few). Although we’ve collectively clung to occasional evidence supporting the benefits of drinking alcohol in moderation, the reality is that it’s just not good for us in any capacity (ugh). “Drinking any amount of alcohol poses a health risk,” Amy Shapiro, MS, RD, CDN, confirms. Indeed, a 2022 study found that any amount of drinking increases your risk of cardiovascular disease.

    Caffeine

    Caffeine is less of an issue in terms of long-term health implications. In fact, “consuming a few cups of black coffee a day can actually be beneficial to your health,” Pasquariello says, noting that it can fight inflammation, boost metabolism, speed up reaction times, and even improve short-term memory. While some people are more sensitive to caffeine than others (and you should absolutely listen if your doctor has suggested you avoid it entirely), most people can consume up to 400 milligrams per day (roughly four cups of brewed coffee) without any negative effects, says Paula Doebrich, RDN, MPH. That said, if you go over 400mg, you may experience symptoms like increased heart rate, high blood pressure, heartburn, and heart palpitations, according to the Cleveland Clinic.

    Sleep Disturbances

    If you drink an espresso martini (or anything caffeinated, for that matter) later in the day, there’s also a chance it will mess with your sleep. For most people, the level of caffeine in your blood peaks about an hour after you consume it and stays at that level for several hours, according to the Cleveland Clinic. That said, plenty of people consume caffeine in the afternoons or evenings without a problem. “How much coffee affects you will depend on your personal tolerance, which often is genetic. Some people metabolize coffee faster than others,” Doebrich says.

    An estimated 10 percent of people are genetically less sensitive to caffeine, meaning they can have caffeine in large amounts or late in the day without it keeping them awake. Plus, research shows that when you consume caffeine regularly, it’s less effective as a stimulant. So for those who drink a few cups of coffee every morning, the espresso in your martini may not do much because of the tolerance you’ve already built up.

    The bad news is, even if you can handle the caffeine, alcohol also negatively impacts sleep. “Although alcohol is a depressant and can make you drowsy, it can cause sleep disruptions throughout the night,” says Katie Tomaschko, MS, RDN, CDN. Still, the alcohol in an espresso martini isn’t any more malicious than the alcohol in other cocktails, beer, or wine that you might drink in its place.

    Perceived Intoxication

    That magical mix of caffeine and alcohol can pose a risk when it comes to your perceived level of intoxication. “One of the biggest problems when mixing alcohol with caffeine is that it makes you feel less intoxicated than you actually are, so you may end up overindulging,” Doebrich says. “This is deceiving because caffeine only counteracts the drowsy effect of alcohol.” In other words, while you may feel less drunk, you’re just as drunk as you would be if you didn’t add the caffeine. Of course, espresso martinis aren’t the only cocktails that pose this risk. “Combining caffeine and alcohol is not a new thing,” Smith says – it’s just something to be mindful of.

    Added Sugar

    If you like to know the sugar in your drinks (totally fine if you don’t), you should know that espresso martinis have about 11 grams of sugar per cocktail, which can add up quickly, says Holly Klamer, MS, RDN. If you’re just having one espresso martini, don’t sweat it, but drinking lots of sugary drinks can eventually take a toll on your blood sugar and put you at a higher risk of heart disease, Tomaschko says.

    Dehydration

    As a final note: drinking water is more important than ever when you’re having espresso martinis. “Caffeine is a diuretic and so is alcohol so you run the risk of dehydration, which in itself is unhealthy and can lead to a hangover,” Shapiro says.

    The Bottom Line

    That might sound like a lot of bad news, but we promise we aren’t saying espresso martinis are the worst. Instead, think of these delicious cocktails as the perfect indulgence. As long as you’re not downing them every night, you’ll probably be just fine. “Is it unhealthy? Of course it is,” says Eric Ridenour – a former bartender himself. But that doesn’t mean you shouldn’t order one if you want it. “I see no reason why espresso martinis have to be blamed for the downfall of society,” Ridenour says, summing it up beautifully. “Like most everything else, overdoing it is the main concern.”

    In the long term, an espresso martini poses similar risks to any other alcoholic drink. In the short-term, it might mess with your sleep (if you’re planning to go to bed, that is) or keep you from realizing exactly how tipsy or drunk you are. With that in mind, for most people, drinking espresso martinis occasionally and in moderation – like you should already be doing with both caffeine and alcohol – is certainly not going to “[ruin] your sleep and heart health” all on its own. “If consumed occasionally, these cocktails can be part of a balanced lifestyle,” Doebrich says.

    – Additional reporting by Chandler Plante

    Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.

    Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.

    Related: What Is Exercise Addiction? An Expert Explains the Warning Signs

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  • ADHD Can Make It Difficult For Women to Participate in Sports – It Doesn’t Have to – POPSUGAR Australia

    ADHD Can Make It Difficult For Women to Participate in Sports – It Doesn’t Have to – POPSUGAR Australia

    This article was originally published in November 2021

    ADHD is incredibly common amongst elite athletes, and yet for the majority of sufferers, it makes it doubly hard to perform.

    I was 37 when it was first suggested I might have ADHD, so I obviously went straight to Google to see what kind of company I was in. I landed on an article about how common ADHD is in elite athletes – Simone Biles, Michael Phelps, Nicola Adams, gymnast Louis Smith, and Shaquille O’Neal are all in the club – and thought that perhaps everyone had been wrong about my diagnosis after all. I am not sporty. I hadn’t even owned a pair of trainers until I was 30, and the shell suit I wore in 1995 was really just for show.

    The first incident I’d blame for my lack of interest in any kind of movement was a ballet class I took when I was four. I had just that afternoon touched a burning hot lawn mower because my mum had told me not to, so my hands were wrapped in cellophane as my fingerprints slowly melted off. I couldn’t hold hands with the other children in the class, and without the familiar push-and-pull of their movements, I had no idea where I should be in the routine we’d practised for nearly a year. The teacher tutted and shook her head, told me to L-I-S-T-E-N. I felt hot with shame and didn’t go back after that.

    It was during my assessment for ADHD that I realised for the first time it might be something else making me hate my uncooperative body.”

    At school, I was enthusiastic for a time and often began a new sport with some confidence, but dropped it within two sessions, either bored or beat. I was sent from pitch to court as teacher after teacher tried to find that one thing I could play properly, where I wouldn’t fall over, forget the rules, or slow everyone else to a grinding halt. I almost won out when they offered us a semester of Vogueing – it was the closest I felt to happy in those scratchy air-tex T-shirts – but when it came to the curriculum’s set routine, the assessment was that while I had the personality for it (you bet your ass I did), I lacked the coordination, and I got a C. Within a few months, I knew how to fake a sprained ankle and a “heavy flow”, and that was that.

    I’ve blamed my poor self-esteem and total lack of trust I had in my body for the lifelong avoidance of exercise that followed. I was too weak and erratic. Not lazy, because ironically my default pace is “run”, whether that’s from the bus to work when I’m already an hour early, or just navigating the supermarket aisles. But inadequate. It was during my assessment for ADHD that I realised for the first time it might be something else making me hate my uncooperative body.

    “In order to engage with most sports and forms of exercise, you have to keep to a routine and follow instructions,” explained consultant psychiatrist Dr. Mohamed Abdelghani of Dyad Medical in London. “You have to put the work in to see a gradual improvement in your performance – it’s not often about immediate results. You might have to commit to early starts and a monotonous, repetitive practice. You may have to take turns if it’s a team sport. All of this can be incredibly difficult for someone with ADHD, who is likely to be more clumsy, more fidgety, restless, impulsive, and struggle with both following instructions and time-keeping.”

    Check, check, and check. Spending silly cash on top-to-toe Sweaty Betty and a new yoga mat, only to quit three classes in? Yep. Getting hyperfocused on goal-setting and a prework swim routine only to realise schlepping up and down a pool is f*cking dull? Same. I realise now this means I’ve never given myself the time to improve at anything. But this boredom also has a very real physical fallout in a body with ADHD: with the slump in dopamine comes a huge energy crash, to the point where I’d get dizzy and have to sit out.

    “We see this ‘boom and bust’ a lot in ADHD – the energy levels aren’t well regulated,” said Dr. Abdelghani, “It’s hard to anticipate when you’ll experience fatigue, so you’ll be put off committing to regular classes, especially when you’re juggling other demands at home and at work. Some days, you won’t be able to perform.”

    There’s also evidence to suggest that while boys, men, and AMAB folks are just as likely to be affected, certain gender norms mean that girls are simply less likely to participate in organised sports from an early age. “Girls receive less social support to take part in sports, they may have the perception that they enjoy sports less than boys, and then puberty can also play a part in making girls more reluctant, whether because of concerns about their body shape or image, or adjusting to the changes they’re going through,” says Dr. Jo Steer, chartered clinical psychologist and author of Understanding ADHD in Girls and Women.

    Then there’s the low self-esteem to contend with – girls, women, and AFAB folks with ADHD are far more likely to experience a general lack of self-worth, making class activities an ordeal.

    “[Coaches] need to be informed of ADHD, how it impacts on the individual they are coaching, and what reasonable adjustments need to be in place.”

    “Any negative feedback is going to be detrimental, too,” said Dr. Abdelghani, “Depending on the level of emotional dysregulation a person with ADHD has, certain comments will really hit home. It’s harder to overcome performance anxiety if there’s an element of trauma involved, and so you do your best to avoid it in the future.”

    But before I resign myself to the sofa for good, poor physical health often goes hand in hand with ADHD, too. Exercise is therefore vital in improving this picture, and can actually help with the symptoms, too, said Dr. Abdelghani: “It’s something to do with the excess energy and exertion that can help improve sleep. It can also give you a structure to build your day around.” Exercise also increases dopamine in the brain, which helps improve attention and focus in ADHD, as well as endorphins to make us feel good.

    Imagine, then, if this pattern of poor performance, criticism, and eventual avoidance could be broken in childhood, so that more of us can hope for a more balanced approach to sport. Dr. Steer thinks the approach of the coach is central to this change: “They need to be informed of ADHD, how it impacts on the individual they are coaching, and what reasonable adjustments need to be in place. For example, perhaps the girl can be set a task to do while waiting, and then there should be time for a quick check in following group instructions to ensure she has heard and is clear on her role. Individual-based sports can be ideal – I’ve worked with girls who excel at athletics, karate, trampolining, and gymnastics.”

    Certainly as an adult and armed with a better understanding of my ADHD symptoms – specifically, my boredom, inattentiveness, fluctuating energy levels, and difficulty following instructions – I know I’m best off with a teacher for a one-to-one session. That dedicated attention keeps me focused on the job in hand, ensures I’m doing it right, and my instructor knows to keep things varied and not let me try to waffle my way out of moving with a sideline chat about Adele’s new album. It’s too expensive to do forever, but I plan to mix it up with the briefest HIIT videos I can find, swimming when it feels COVID-safe again (channelling my inner Michael Phelps, because you can’t really get bored of swimming – you either splash on or drown, right?), and dance. The writer and fellow ADHD-er Natalie Hughes pointed me toward The Fitness Marshall videos on YouTube for something lively and stimulating that doesn’t feel like a workout. I’ve also heard from so many women with ADHD that spinning is ideal, so if Peloton is looking for a neurodivergent ambassador who may or may not quit after week one, I’m here ready and willing in my brand new shell suit.

    Grace Timothy is a PS UK Contributor.

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  • The Carnivore Diet Is Dividing TikTok – POPSUGAR Australia

    The Carnivore Diet Is Dividing TikTok – POPSUGAR Australia

    The carnivore diet, popularized by Shawn Baker, MD, a doctor, athlete, and YouTuber, is precisely what it sounds like: eating only animal products, primarily meat. The extreme cousin of keto and paleo, it cuts out all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. It’s attracted followers who claim it offers a range of benefits, from rapid weight loss to diabetes reversal.

    But let’s be clear – while it’s gained popularity in recent years, the carnivore diet isn’t a sustainable or balanced way to eat. The supposed benefits might sound appealing, but the long-term health risks and potential nutrient deficiencies are too significant to ignore. Its quick rise in popularity can be attributed to its simplicity and the promise of quick results, but it’s not the silver bullet solution for health and wellness that so many fitfluencers claim.

    To get the lowdown on the health effects of the carnivore diet, we spoke with two registered dietitians. Read on to learn about what the carnivore diet is and why dietitians definitely don’t recommend it.

    Experts Featured in This Article

    Michelle Routhenstein, MS, RD, CDCES, CDN, is a preventive cardiology dietitian at EntirelyNourished.com.

    Katie Breazeale, MS, RD, LD, is a gut health dietitian.

    What Is the Carnivore Diet, Exactly?

    As its name implies, the carnivore diet is an eating plan that eliminates all plant foods. That means eating only meat, poultry, fish, eggs, and other animal-derived foods, like butter and heavy cream. The diet excludes all vegetables, fruits, grains, legumes, nuts, seeds, and plant-based oils, making it one of the most restrictive diets out there.

    What’s the rationale behind the carnivore diet? It’s rooted in the (questionable) belief that humans are designed to thrive on a diet made exclusively of animal products. Followers of the diet claim that plants contain anti-nutrients – compounds that can interfere with the absorption of essential vitamins and minerals. They also claim that many people are sensitive to these compounds, leading to inflammation, digestive issues, and other health problems.

    Given it contains only animal products, the carnivore diet is high in protein and fat, with virtually no carbohydrates. If a person following the carnivore diet chooses to eat fatty cuts of meat, which increases the total proportion of fat eaten, this can put the body in a state of ketosis, similar to the keto diet. Ketosis is where fat is used as the primary energy source instead of carbohydrates. However, unlike the keto diet, which allows for some vegetables and plant-based fats, the carnivore diet leaves no room for dietary variety beyond animal products.

    Are There Carnivore Diet Benefits?

    Most experts would say no – or if there are, they’re vastly outweighed by the risks. Advocates of the carnivore diet claim that eliminating plant-based foods and only eating animal products can lead to numerous health benefits, such as:

    • Weight loss
    • Reduced inflammation
    • Improved mental clarity
    • Reversal of type 2 diabetes
    • Normalized blood pressure
    • Reduction in digestive symptoms
    • Improved mental health
    • Improvement in autoimmune disorders

    However, it’s worth noting that some of these claims fly directly in the face of what the current science tells us about the health effects of eating meat. For example, high meat consumption is associated with an increased risk of developing non-alcoholic fatty liver disease (NAFLD). Eating fatty meats may also increase the risk of heart disease and certain types of cancer. Finally, both processed and unprocessed red meat consumption is associated with an increased risk for type 2 diabetes. It seems that meat may not be the health solution that people were hoping for.

    What Are the Risks of the Carnivore Diet?

    One of the most obvious risks of the carnivore diet is a lack of nutritional balance, says Michelle Routhenstein, MS, RD, CDCES, CDN. “The diet lacks many essential nutrients found in plant foods, including fiber, vitamin C, magnesium, potassium, and various antioxidants and phytonutrients.”

    But the risks of the carnivore diet don’t stop at what it doesn’t have. There’s just as much to worry about in terms of what it does have.

    Heart Health

    “The carnivore diet poses several heart health risks, primarily through its effects on TMAO levels, LDL cholesterol, and overall nutrient balance,” says Routhenstein.

    She explains that TMAO (trimethylamine N-oxide) is a compound gut bacteria produce when they digest animal protein. TMAO levels rise significantly when following a carnivore diet thanks to the large amount of animal protein. “Elevated TMAO is linked to an increased risk of cardiovascular disease, as it promotes cholesterol buildup in arteries and increases inflammation,” she adds.

    And TMAO isn’t the only thing to worry about. “The carnivore diet is high in saturated fats,” says Routhenstein, “which can raise LDL and apoB cholesterol levels in the blood.” What’s the problem with this? “Elevated LDL and apoB are major risk factors for atherosclerosis, a condition characterized by the buildup of fatty deposits in arteries,” she explains. This increases your risk of heart attacks and strokes.

    Gut Health

    Given the removal of all fruits, vegetables, grains, legumes, nuts, and seeds, the carnivore diet affects the gut in multiple ways, says Katie Breazeale, MS, RD, LD. “Individuals on the carnivore diet experience more constipation due to the lack of fiber,” she explains. This can lead to a host of other problems, like nausea, vomiting, bloating, hemorrhoids, and fissures (small tears or cuts in the skin around the anus). In other words? The carnivore diet throws your digestion entirely out of whack.

    In addition, Breazeale notes that there’s a higher risk of gallstones due to the higher fat content of the carnivore diet. “Your gallbladder releases bile to help with the digestion of fats,” she explains, “but when there is a higher volume of fat being eaten, it changes the bile and can cause a ‘back up’, leading to gallstones.”

    There’s also the issue of an extreme lack of dietary variety on the carnivore diet, and as Breazele explains, when it comes to gut health, diversity is a must. “Fruits, vegetables, nuts, and seeds contain polyphenols and fiber that our gut loves to use to support our good bacteria,” says Breazeale. By not supporting microbial diversity in the gut, you increase your risk of developing gut dysbiosis, where the microbes in your gut become unbalanced. This can lead to a wide range of problems, such as heart disease, cancers, and respiratory disease.

    Finally, a major long-term health risk of the carnivore diet is colon cancer due to the lack of fiber and phytochemicals from the diet, says Breazeale. “Research has shown that a diet high in fiber reduces the risk of colon cancer, while higher intakes of red and processed meats increase the risk of colon cancer,” she explains.

    Disordered Eating

    We need to be aware of risks to mental health as well. Following a restrictive diet such as the carnivore diet requires a lot of mental effort, which can seriously impact mental health.

    A recent study looking at the effects of a low-carb diet and intermittent fasting on food cravings and disordered eating found that following a low-carb diet (both with and without intermittent fasting) led to negative feelings like guilt, intense cravings for food, and binge eating. People following low-carb diets also tended to use food as a way to cope with negative emotions.

    While there’s less research about the carnivore diet specifically, it’s even more restrictive than standard low-carb diets. It seems likely that these negative side effects would be just as common with the carnivore diet as other low-carb diets. And even if it did have health benefits (which, let’s be clear: it doesn’t), is it really worth giving up your mental sanity just to lose a few pounds?

    The Bottom Line

    If you’re thinking about trying the carnivore diet, Routhenstein recommends consulting with a healthcare provider first – particularly if you have existing health conditions or concerns about heart health. “Those with a family history of heart disease or elevated cholesterol should strongly avoid this diet, as it may accelerate cardiovascular issues and complications,” she cautions.

    If you’re really set on trying a carnivore diet, Routhenstein recommends monitoring your cholesterol levels, blood pressure, blood sugar, and other health indicators to assess the diet’s impact on your health. However, both Routhenstein and Breazeale recommend steering clear of the carnivore diet for overall health.

    For a more balanced and heart-healthy approach, Routhenstein suggests considering the Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH) diet, or balanced plant-based diets that include moderate amounts of animal protein. These diets offer a more heart-healthy way to incorporate animal products while maintaining overall health.

    Overall, while the carnivore diet might sound like an easy fix for health issues, it’s important to remember that quick results don’t always mean lasting health. Cutting out entire food groups comes with significant risk, especially when those food groups are packed with essential nutrients. Remember, a healthy diet is about far more than what you cut out – it’s what you put in that really matters.

    Sarah Glinski is a registered dietitian and health and nutrition writer with over six years of experience in the health and wellness industry. Her specialties include diabetes, kidney disease, cancer, gut health, and intuitive eating. She believes food is more than just nutrients and acknowledges the power food can have to heal and build community. As a nutrition professional who writes health content, Sarah uses the latest scientific research to guide her writing and recommendations. Her goal as a writer is to ensure that complex health information is made easy to understand and actionable so that more people can benefit from it.

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  • BayCare nurse camp hopes to inspire next generation of health care workers

    BayCare nurse camp hopes to inspire next generation of health care workers

    DUNEDIN, Fla. — It only takes a second to create that spark of interested needed to shape a child’s life. And a camp is hoping to do that as it exposes students to nursing and other health care careers.

    “This is how we do blood draws for babies,” said a BayCare nurse at Diane Rauch Camp Nurse Jr. 

    What You Need To Know

    • The camp, held at Mease Dunedin Hospital, is offering students entering seventh and eighth grade the opportunity to explore nursing and other health care careers

    • Students get exposure to a multitude of health care fields during the three-day camp and receive hands-on training in vital signs and CPR
    • Students must apply to get into the camp by email: campnursejr@baycare.org
    • 24 students were accepted into the camp this year. 


    Patricia Cronin is a rising eighth grader at Palm Harbor Middle School. She knew she wanted to be a part of this camp for a while, with family members who are nurses. 

    “How the nurses were helping patients with their medications, helping patients get up and moving around,” said Cronin. “I just talked about how like it’s like how much stuff they have to do because it’s really crazy how much they have to handle.”

    Cronin is one of 24 students who applied to be BayCare’s Diane Rauch Camp Nurse Jr.

    “So, this is the sixth year since the camp has been renamed. And I just can’t wait to see what you guys do in the future in health care,” said Heather Peirce-Wheeler, the daughter of the camp’s namesake. 

    The goal of the camp is to educate middle schoolers on many health care jobs. 

    “I’m hoping that I make this fun enough where they realize they can have a job they love. And thankfully, even last year I had two campers who are now BayCare employees, and one is a nurse and one is currently a tech in nursing school. And they came to Camp Nurse Junior as children,” said Megan Tartaglia, BayCare Nursing Professional Development practitioner.

    They have learned a lot this week, from vital signs, CPR and lab and pathology. 

    For Cronin, it has already inspired her to think about other careers beyond nursing. 

    “I’m thinking about a pharmacy being a pharmacist, but I’m not sure yet. Maybe a nurse, maybe a pharmacist,” said Cronin.

    Students must apply to be in the camp. The application process usually opens in February for that year. Students are accepted on a first come, first served basis.

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  • Here’s Why You May Feel Nauseous After Sex, According to Ob-Gyns – POPSUGAR Australia

    Here’s Why You May Feel Nauseous After Sex, According to Ob-Gyns – POPSUGAR Australia

    Even with the best sexual aftercare, nausea after sex is a very real phenomenon. According to Shieva Ghofrany, MD, FACOG, a board-certified ob-gyn and advisory board member for PS’s Condition Center, while it’s not necessarily common to feel nauseous after sex, it’s also not unheard of. The issue is that there’s isn’t much research on the topic, so it’s difficult to pinpoint the exact reason behind this phenomenon. That said, if your stomach feels unsettled after sex, it’s important to get to the bottom of it. Thankfully, there are a few common factors that experts believe may be contributing to nausea after sex, including cervical stimulation and painful intercourse. Ahead, we asked MDs to break down the existing research and explain why you may feel nauseous after sex. Read on to see what they had to say about potential causes, helpful treatments, and when to consider seeking additional medical care.

    Why Do I Feel Nauseous After Sex?

    Nausea after sex can occur for a number of reasons, from cervical stimulation to sexual aversion disorder. Here are some of the most common culprits, according to ob-gyns.

    Cervical Stimulation

    One of the most likely reasons for nausea after sex has to do with the cervix – the gatekeeper between your vaginal canal and your uterus. Dr. Ghofrany notes that the cervix has many nerve endings, including the vagus nerve, which is responsible for regulating internal organ functions such as digestion, heart rate, and certain reflexes like coughing and vomiting. This means that cervical stimulation during sex can sometimes cause complications.

    “Contact with your cervix during sex, or cervical stimulation, can create a vasovagal response in which your blood pressure and pulse drop,” says Lauren Streicher, MD, an ob-gyn and medical director of Northwestern Medicine’s Center for Sexual Medicine and Menopause. Certain sex positions or deep penetration may exacerbate this cervical stimulation and make your nausea worse. “The pain that sometimes occurs with penetrative sex, for certain people, can cause a vasovagal response with nausea,” Dr. Ghofrany explains, noting that pain should always be evaluated. Your cervix also changes throughout your cycle, dropping lower during your period, which may make you more susceptible to nausea after penetrative sex.

    Post-Orgasmic Illness Disorder

    If your symptoms expand beyond nausea, you may be dealing with post-orgasmic illness disorder. “It’s described as a flu-like state,” says Sarah Cigna, MD, MS, FACOG, IF, assistant professor of Obstetrics & Gynecology and director of the SAGA (Sexual Health and Gender Affirmation Center). Symptoms include headaches, nausea, and extreme fatigue following an orgasm, all of which can last anywhere from 2-7 days. “It’s very disabling, so these patients, they’ll often avoid sexual activity completely,” Dr. Cigna says. We still don’t know exactly what causes this condition, but treatment may include hormone modulators or beta-blockers.

    Painful Sex

    Painful sex could be the result of an underlying health condition, but it can also contribute to nausea. “Women with endometriosis and pelvic inflammatory disease may experience painful intercourse,” Dr. Streicher says. Other factors that may play a role in painful sex and nausea include vaginal or cervical infections and fibroids, which are noncancerous growths in the uterus. Dr. Ghofrany adds that intense uterine contractions (as a result of orgasm) can also increase the likelihood of painful sex and nausea – as can lack of foreplay before sex. Regardless of the exact reason, “If you experience any type of intercourse that is painful, you should see a gynecologist,” Dr. Streicher says.

    Hyperventilation

    Dr. Ghofrany says it’s possible the way you breathe could make you feel sick after sex. “[Nausea] can also occur due to hyperventilation from the breathing pattern that can precede an orgasm,” she says. On a related note, slow, deep breathing can help relax the vagus nerve (which we know is also tied to post-sex nausea).

    Sexual Aversion Disorder

    If you consistently feel nauseous after sex, it’s also important to know about potential psychological factors. “The most common reason for nausea after sex would be from a physical trigger,” Dr. Ghofrany explains – namely trauma. “People who have had sexual trauma in the past may experience nausea, even in the absence of a currently traumatic sexual experience,” Dr. Ghofrany says More rarely, nausea is a symptom of a psychological condition known as sexual aversion disorder. “We don’t know how often it occurs in women, but we know that it can stem from past sexual trauma, or being brought up in a very religious atmosphere where sex was ‘bad,’” Dr. Streicher says. The DSM defines sexual aversion disorder as the extreme avoidance of all sexual contact with a partner, causing distress or interpersonal difficulty. Treatments like cognitive behavioral therapy or anxiety medication can help, so always discuss any specific concerns with your doctor for the best medical advice.

    How to Treat Nausea After Sex

    According to the experts, the best way to treat nausea is to figure out the root cause. For example, Dr. Ghofrany explains that if you’re experiencing nausea after sex due to a vasovagal response from cervical stimulation, then ensuring adequate hydration and steady blood glucose levels may help reduce symptoms. Likewise, if uterine contractions are contributing to nausea and discomfort, taking NSAIDs before intercourse may help with “spasm-like” pain. Still, every person and situation is unique, so for the best personalized medical advice, it’s best to speak with your healthcare provider.

    When to Seek Medical Attention

    Generally speaking, Dr. Ghofrany recommends seeking medical attention for any type of pain associated with sex. This can help protect you from more serious complications like infections, pelvic masses, or pelvic inflammatory disease. Additionally, if your nausea persists even after trying to address potential triggers, it’s always a good idea to discuss with your doctor.

    – Additional reporting by Chandler Plante

    Emily Shiffer is a freelance writer living in Pennsylvania. She is a former online staffer at Men’s Health who currently writes about the latest health and wellness trends for POPSUGAR.

    Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

    Related: Olivia Munn’s “Nipple Delay” Procedure, Explained

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  • How to Make a “Medicine Ball,” Starbucks’s Slightly Controversial Tea Drink – POPSUGAR Australia

    How to Make a “Medicine Ball,” Starbucks’s Slightly Controversial Tea Drink – POPSUGAR Australia

    When you’re searching for relief from the discomfort of a cold or the flu, you likely hit up the drugstore’s cold and flu aisle. But at least some people also swing by their local Starbucks for a semi-controversial, cult-favorite drink. Yes, we’re talking about the Starbucks “Medicine Ball,” a soothing tea blend that has garnered a loyal following for its comforting effects.

    We’re believers that the best forms of relief come from the most unexpected places, and that anything that offers a glimmer of comfort amidst the discomfort of sickness is worth its weight in gold. The only problem with the Starbucks Medicine Ball drink is that you have to leave your house to get it – and, if you’re drinking it because you’re not feeling well, that means potentially exposing the hard-working baristas to your germs. With that in mind, we pulled together a Starbucks Medicine Ball recipe, to help you recreate the soothing comfort in the safety of your own home.

    What’s In a Starbucks Medicine Ball?

    Firstly, it’s crucial to point out that the Starbucks Medicine Ball does not contain actual medicine. At Starbucks, the drink is officially known as Honey Citrus Mint Tea. The menu states it was a popular customer creation that ended up on the regular menu. The soothing beverage combines Jade Citrus Mint green tea, Peach Tranquility herbal tea (a tea made with sweet peach, pineapple, chamomile blossoms, and lemon verbena), hot water, steamed lemonade, and honey.

    This drink does contain a small amount of caffeine, as it is made with a green tea which naturally contains this stimulant. But the overall caffeine level of this drink is relatively low compared to other Starbucks beverages, making it a comforting choice for those looking for a warm, soothing option with a hint of a caffeine pick-me-up.

    And while, again, the Starbucks Medicine Ball does not contain any true medicine, some people find that consuming honey helps ease their sore throat somewhat, while mint may help clear congestion temporarily.

    How To Order the Starbucks “Medicine Ball” Drink

    To order a Medicine Ball at Starbucks, simply approach the counter and ask for a Honey Citrus Mint Tea, the drink’s official name. If desired, you can customize your tea drink by asking for more or less lemonade and/or honey if you want it sweeter or not-as-sweet.

    A word of warning: some baristas aren’t huge fans of the Starbucks Medicine Ball, as evidenced by several Reddit threads like this one. The main complaint seems to be its popularity among sick people, who put baristas’ health at risk by coming into stores in person to order the drink. So keep in mind that if you are sick and contagious, you may not be considered the kindest patron if you’re prancing into a crowded Starbucks store, sniffling and sneezing – potentially exposing other customers to your illness. If you’re sick and you want to enjoy this drink, send a friend to snag one for you, hit up the drive-through (while wearing a mask), or make our Starbucks Medicine Ball recipe at home instead.

    Related: Is It Rude to Lie About Being Sick? And 21 Other Illness Etiquette Questions

    Starbucks Medicine Ball Tea Recipe

    To recreate the soothing Starbucks Medicine Ball tea at home, you’ll need the following ingredients:

    • 1 bag of Teavana Jade Citrus Mint Green Tea
    • 1 bag of Teavana Peach Tranquility Herbal Tea
    • 8 ounces of hot water
    • 8 ounces of steamed lemonade
    • 1 tablespoon of honey

    Steps:

    1. Heat your water to a near-boil and pour 8 ounces into a mug.
    2. Add both tea bags to the mug and allow them to steep for about 3-5 minutes.
    3. While the tea is steeping, heat your lemonade. You can do this by either heating it on the stove or by using a microwave. Aim for it to be hot but not boiling.
    4. Remove the tea bags from the mug, ensuring to squeeze them gently to extract the flavorful tea without releasing bitterness.
    5. Add the hot lemonade to your mug with the steeped tea.
    6. Stir in a tablespoon of honey, adjusting according to your sweetness preference.
    7. Enjoy your homemade Starbucks Medicine Ball, perfect for soothing a sore throat or just warming up on a chilly day.

    If you don’t have access to Teavana teas, you can use other brands of green tea, mint tea, and peach tea to recreate this concoction. And if you don’t have lemonade on hand, a healthy squeeze of lemon juice can do in a pinch, although you may need to increase the amount of water and honey you use to compensate.

    Then, sip and enjoy the soothing sensation. Ahhh…

    Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.

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  • Can You Use a Massage Gun on Your Neck? Experts Say No – POPSUGAR Australia

    Can You Use a Massage Gun on Your Neck? Experts Say No – POPSUGAR Australia

    “OK guys, I have a PSA for you, and it has to do with massage guns and your neck,” content creator Sophie Dolce begins a video. She tells her TikTok followers that after using a massage gun every 30 minutes to help relieve a kink in her neck, she noticed a big lump. Luckily, Dolce quickly sought medical attention, and doctors confirmed that the lump was most likely caused by a swollen lymph node instead of prolonged massage gun usage. But Dolce’s ultrasound results didn’t stop commenters from worrying about their own massage guns.

    “Not me having a mystery stroke at 28 and constantly using a massage gun on my neck,” one user wrote in reaction to Dolce’s original TikTok. “I just got a massage gun so I’m glad I saw this,” another commented, thanking Dolce for sharing. Others expressed concerns about proper massage gun usage, with some people swearing them off altogether.

    It’s easy to get carried away with massage guns, says Tony Poland, CMT, a former member of the US Olympic Medical Support Team. “Massage guns feel really good, especially if you can take them up to around 3,000 RPM, which is basically the speed of the myelinated nervous system,” Poland says.

    But pause before ditching your massage gun completely. While they do carry risks, “the thing you have to look out for is tissue that is susceptible to damage easily, like arterial tissue,” Poland says. In fact, massage gun manufacturers themselves will recommend avoiding sensitive spots and suggest some people ask their doctors before using one at all (including people with IUDs – more on that below). Ahead, we share all the expert-backed info to help you use your massage gun correctly, prevent injury, and still relieve muscle soreness.

    Can You Use a Massage Gun on Your Neck?

    Poland says it’s not a great idea to use a massage gun on your neck. “There are arterial sinuses in there that are extremely susceptible to pressure,” he explains. “If you’re pounding away with a massage gun in the side of your neck, there’s a chance you could pass out.”

    Julia Morgan, DC, physical therapist, and expert advisor for Hyperice, adds that improper massage gun usage can lead to “unnecessary soreness and bruising.” She would also suggest avoiding the carotid arteries (which travel through your head and neck).

    There have also been incidences of people having vertebral artery dissection after using handheld massage devices. In one case, a 27-year-old woman who reported symptoms of headache, neck pain, and dizziness was found to have a vertebral artery dissection; she’d used a handheld massage gun on her neck during the three weeks prior. In another, a 43-year-old woman also had a vertebral artery dissection after using a massage chair that targeted the neck and back.

    The bottom line: if your neck is sore, consider other, safer massage techniques. Poland specifically points to a technique called Instrument Assisted Soft Tissue Mobilization (IASTM), similar to the Chinese practice of gua sha. In essence, IASTM uses specialized tools to scrape the surface of the skin, activating the parasympathetic nervous system and releasing knots – no massage gun necessary. But make sure you talk to your doctor before trying, and are familiar with the correct technique.

    What Other Body Parts Should You Avoid When Using a Massage Gun?

    Generally speaking, Morgan recommends staying away from the face, head, and bony areas like the spine. “Be careful on the front of the neck to avoid the carotid artery and other sensitive structures like the vagus nerve,” Morgan says.

    She also says to avoid the base of the skull, as the soft tissue there is extremely sensitive. Poland agrees that the skull should generally be avoided. “I have used a massage gun on temporalis, which is on the side of the skull, but you have to hold it far enough away that the gun is just touching into the tissue, not actually knocking the skull,” he says. “If it’s hitting the skull, that’s no good, because the brain’s not going to tolerate that. It does all sorts of crazy things to your vision and your perception of up.”

    Poland also says to avoid the front of the elbow (aka the “eye” of the elbow), the armpit, and the back of the knee. “There is tissue in there, but there’s also very sensitive arterial tissue and nervous tissue,” he says.

    Additionally, Theragun, another percussive massage gun, warns against using their product on “your head, neck, and genitalia” in its site FAQs.

    Can You Use a Massage Gun While Pregnant?

    The Theragun FAQs recommend that pregnant people ask their doctors before using a gun.

    Hyperice’s site suggests the same, and also talking to a doctor before using if you have the following conditions: “diabetes with complications such as neuropathy or retinal damage, wear of pacemakers, recent surgery or injury, epilepsy or migraines, herniated disks, spondylolisthesis, spondylolysis, or spondylosis, recent joint replacements or IUD, metal pins or plates.”

    This IUD mention gave us pause, but Morgan says to consult your medical provider with any direct concerns and “avoid use around the abdomen and a few days after implantation or retrieval” if you’re still worried. Anate Brauer, MD, a double board-certified ob-gyn, also confirmed that massage guns are not a part of IUD consent counseling (and therefore do not seem to pose a significant threat).

    With all that in mind, it may be best to talk to your doctor before using a percussive massage gun, and always avoid using it on your head, neck, and spine (and genitalia). And, of course, if something feels off, contact a healthcare provider STAT.

    How to Properly Use a Massage Gun

    Start Slow

    “You always want to start off slowly when using a massage gun,” Morgan says. Start with the lowest intensity available; you can always adjust it depending on your level of sensitivity – you might be surprised by how little you need to feel the effects. For the best results, Poland recommends a massage gun that can hit about 3,000 RPM and doesn’t travel too much.

    Use Gentle Muscle Contraction

    Poland notes that there’s also a way to trigger and release myofascial trigger points (often referred to as “knots”) using a massage gun. Once you identify one of these tender spots on either end of the muscle, Poland says to lightly stretch or tense the muscle before going in with the massage gun. “It causes that trigger point to release and let go, and you’re already in a stretch so it discourages the knot from contracting again,” he explains. “The trigger points can release from stretch or from really light contraction – either one – and that’s the way to make a massage gun so much more effective.”

    Keep It Light

    Another thing to keep in mind is that when using a handheld massage gun, you don’t necessarily have to apply too much additional pressure, Morgan says. Focus on just bringing the gun to your skin, and don’t press or dig it in like you would if you were massaging the area with your hands. “Keep the massage gun moving and avoid spending too much time on a single area,” Morgan says. Most brands recommend around one to two minutes per muscle group.

    “People start off way too strong and way too long, and it can give people bad experiences with an amazing tool,” Morgan adds. It might be tempting to linger on sore spots – but move on after a minute, then see how you feel. More often than not, you’ll have already achieved the muscle relaxation you were looking for. This simple tip even helped Poland when his massage gun started to give him bruises. “I tried just using it much more gently,” he said. “Much more effective.”

    Use the Correct Attachment

    Finally, to help target different points of the body, you may also want to consider a device with different attachments meant for different areas of the body.

    Related: The Burnt-Toast Theory Is More Than a TikTok Trend – It’s a Mindset

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  • How to Become Vegan and Stick to It, According to RDs – POPSUGAR Australia

    How to Become Vegan and Stick to It, According to RDs – POPSUGAR Australia

    Adopting a vegan lifestyle can be an incredibly rewarding journey, offering numerous health benefits and promoting a more sustainable and compassionate way of life. It not only transforms the way you look at your food, but it heightens your awareness about the ethical and environmental implications of dietary choices. From discovering new vegetables and grains to experimenting with various flavors and cuisines, the vegan lifestyle can open the door to a world of culinary delights.

    A vegan lifestyle means abstaining from animal-derived products and, according to some interpretations, seeking alternatives to products that exploit animals. The potential health benefits you may reap when you follow a vegan diet are immense, from weight loss and lower blood pressure to reduced risk of heart disease and certain cancers.

    Ready to jump-start your vegan journey? You may already be well aware of the potential benefits of following a vegan lifestyle. But if you are wondering how to become vegan, how to get protein without meat, and the potential disadvantages of being vegan, read on to learn more as dietitians, myself included, share the best tips and tricks for becoming vegan.

    Benefits of Plant-Based Diet

    It shouldn’t come as a surprise that following a plant-based diet is linked to a slew of health benefits, from heart health support to promoting a healthy gut microbiome. Whether you choose to go plant-based (aka follow a diet that is rich in plants but still includes small amounts of animal products) or full-on vegan (meaning avoiding anything derived from an animal), there is data highlighting how taking these steps may positively impact your health.

    “A vegan or vegetarian diet affects the gut microbiome,” says registered dietitian, Lisa Andrews, MEd, RD, LD. She explains that eating more high-fiber foods increases the production of healthy bacteria in your bowel that may reduce inflammation. “Inflammation is linked with the development of cardiovascular disease, cancer, diabetes, arthritis, and dementia,” she says.

    Andrews also shared that a recent study in the International Review of Molecular Science found that a vegan diet may aid in the prevention of dementia and Alzheimer’s disease as it is low in fat and saturated fat and high in fiber and antioxidants. And a 2023 systematic review of studies found that vegan and vegetarian diets reduce the risk of cardiovascular disease and ischemic heart disease, but not strokes, compared to non-vegetarian diets. The reason? Vegan diets tend to be lower in saturated fat, which is a nutrient that is linked to potential heart health concerns.

    Plant-based diets are also protective against cancers of the digestive system. “A recent meta-analysis found that plant-based diets helped to prevent various digestive cancers including colorectal and pancreatic cancer,” Andrews explains.

    Plus, when people are eating a wide variety of plants, they are naturally eating a diet rich in fiber, antioxidants, and other phytochemicals, which work together to reduce the risk of chronic diseases. Plus, the wide spectrum of colors, flavors, and textures in plant-based meals makes for a delightful culinary experience while fueling your body with the right nutrients.

    How to Become Vegan

    Starting a vegan lifestyle can seem daunting, but it doesn’t have to be! A vegan diet can be simple, tasty, and nutritious. The journey begins with an understanding that veganism is not about deprivation, but about embracing a lifestyle that promotes health, compassion, and environmental sustainability. Remember, every small step counts and any progress is a positive step. So, whether you’re transitioning to a vegan diet for health reasons, ethical considerations, or environmental concerns, this guide is here to help you navigate your way to a happier, healthier, and more compassionate lifestyle.

    Start Gradually

    Starting your transition gradually may help you achieve longer-lasting compliance. For example, you can start by introducing more plant-based meals into your diet, say two days a week. And then gradually reduce your intake of meat, dairy, and other animal-derived products. Up your plant-based meals to three or four days a week – then, finally all seven days. The goal is to ease your body into the transition and eventually it will become less reliant on animal products.

    Focus On Easy Replacements

    There are vegan alternatives for nearly every type of food. Familiarizing yourself with some of the easy swaps will help you as you’re trying to figure out what to eat at home or what to order out. For example, instead of cow’s milk, you might try almond, soy, or oat milk. Instead of parmesan cheese, opt for nutritional yeast. There are also many plant-based protein alternatives, such as lentils, chickpeas, tempeh, and tofu.

    Read Labels

    Animal-derived ingredients can be found in many packaged foods. Always check the labels and familiarize yourself with the different names of these ingredients.

    Here are some surprising ingredients that are derived from animals:

    1. Gelatin: This common food thickener is derived from animal collagen, typically from the bones and skin of pigs and cows. It’s often found in items like marshmallows, gummy candies, and some yogurts.
    2. Cochineal/Carmine: This red food coloring is made from a type of insect. It’s often found in candies, ice cream, and cosmetics.
    3. Casein: This is a type of protein derived from milk and is often used in processed foods to improve texture. It can be found in some non-dairy creamers and some so-called ‘vegan’ cheeses.
    4. Isinglass: A type of gelatin derived from fish bladders, it’s often used in the clarification process of beers and wines.
    5. Lanolin: Derived from sheep’s wool, it’s commonly used in cosmetics and skincare products.

    Seek Support and Resources

    Join local or online vegan communities. They can provide you with much-needed support, inspiration, and practical tips as you’re starting your vegan journey. And research what supermarkets and restaurants in your area offer vegan-friendly options so that you know where to go.

    Create a Menu Plan

    Do some research on simple vegan meals and take it upon yourself to stock your pantry and refrigerator with vegan snacks and ingredients so that you can have options at the ready, says Sharon Palmer, RDN, and author of “The Plant-Powered Plan to Beat Diabetes”. Then, try to create a weekly menu plan, especially as you’re getting started. It doesn’t have to be too fancy, Palmer says, but having an idea of what you will eat until you get in the rhythm of things can be helpful. Meal planning can ensure you’re getting a balanced intake of nutrients. Make sure to fill your plate with a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Remember, diversity is key in a plant-based diet.

    Be Gentle with Yourself

    Mistakes happen, so don’t be too hard on yourself if you slip up. The goal is progress, not perfection.

    Embrace the adventure and enjoy the discovery of new foods and flavors. If you want more hand-holding, you can speak with a registered dietitian to help you learn more about how to navigate a vegan lifestyle healthfully.

    Disadvantages of Being Vegan

    While there’s no denying the many benefits of a vegan lifestyle, it’s important to acknowledge that like any lifestyle choice, it also has its challenges.

    1. Nutrient deficiency: A vegan diet can potentially lead to a deficiency in nutrients like Vitamin B12, iron, choline, iodine, and omega-3 fatty acids, which are predominantly found in animal-derived foods. Therefore, careful planning or supplementation may be necessary.
    2. Limited option when eating out: Navigating menus at non-vegan restaurants can be tricky, and options may be limited.
    3. Potential for processed food over-reliance: With the rising popularity of veganism, there’s now an abundance of processed vegan foods in the market. While convenient, these can be high in sugar and unhealthy fats and low in nutrients.
    4. Time and planning: From reading labels to cooking more at home, a vegan lifestyle can require a little more time and planning, especially in the beginning stages.

    Remember, every lifestyle choice has its pros and cons, and it’s all about finding what works best for your individual needs and circumstances.

    How to Get Protein Without Meat

    The question of getting enough protein is often one of the first raised when considering a vegan diet. Fortunately, there are many plant-based sources of protein that can easily be incorporated into your meals.

    1. Legumes: Beans, lentils, and chickpeas are not only rich in protein but also packed with fiber and essential nutrients. They can be used in a variety of dishes such as salads, soups, and stews.
    2. Quinoa: One of the few plant foods that’s a complete protein, quinoa is an excellent choice for vegans. It’s versatile and can be used in everything from salads to stir-fries.
    3. Tofu and Tempeh: Made from soybeans, tofu and tempeh are not only high in protein but also rich in calcium and iron.
    4. Nuts and Seeds: Almonds, chia seeds, flaxseeds, and hemp seeds are excellent sources of protein and healthy fats. They can be added to breakfast cereals, salads, or smoothies for an extra protein boost.
    5. Whole Grains: Foods like brown rice, oatmeal, and whole grain bread not only provide protein but also provide necessary complex carbohydrates that are a great source of energy.

    One consideration when choosing your protein sources on a vegan diet is to ensure you are consuming adequate amounts of essential amino acid. Amino acids are the building blocks of proteins and there are nine essential amino acids that your body can’t create in adequate amounts, but that you can get from the foods you eat.

    Many plant-based proteins are considered “incomplete” as they don’t contain all the essential amino acids our body requires. But that’s where complementary proteins come into play here. Complementary proteins are two or more incomplete proteins that, when eaten together or within the same day, can provide a complete protein profile. For instance:

    1. Rice and Beans: When eaten together, these two form a complete protein. Both are staple foods in many cultures and can be prepared in myriad ways.
    2. Peanut Butter and Whole Grain Bread: This classic combination also constitutes a complete protein. It’s a quick and easy option, especially for breakfast or snacks.
    3. Hummus and Pita Bread: Chickpeas and whole grain pita bread pair up for a tasty complete protein.

    There are also a handful of vegan-friendly protein sources that are considered complete proteins too, like pistachios. In fact, pistachios provide all nine essential amino acids along with 4.3 g glutamic acid (an essential amino acid) per 100 g (comparable with beef brisket) and 2.1 g arginine (another essential amino acid) per 100 g (comparable with chicken). Plus, pistachios have a high antioxidant capacity, making them a fantastic choice for those who are focused on protecting healthy cells from free radical damage in the body. That being said, if you’re considering switching to a vegan diet and have concerns about how it may impact your health and/or body, contact your healthcare provider. Changing your diet and cutting out certain foods is a big decision and speaking to a doctor or registered dietitian can help you figure out whether or not a vegan diet is right for you.

    Lauren manaker

    Source link

  • Meghan’s Healthy Living Gift Guide

    Meghan’s Healthy Living Gift Guide

    As you know, I rarely share or promote companies unless I truly love them and since I am not much of a shopper, it’s rare that I discover amazing stuff before anyone else. That being said, I might have a few special trinkets up my sleeve that you may not be familiar with or have yet to discover how awesome they are. This is my Ultimate Healthy Living Gift Guide!

    When I shop for myself or presents for others, I always want to feel great about my purchases. I love supporting local or small businesses (I am an Etsy junkie!) and companies with ethical give-back programs. Also, if there’s a crystal on it, I will love it.

    Of course, I am also a huge advocate for skipping the holiday shopping altogether and giving other things.

    My Favourite Kind Of Gift Giving: Experiences

    ???? Eat In Together: Prepare a beautiful meal to share with the special people in your life.

    ???? Make It Yummy: Prepare a delicious edible gift.

    ???? Get Creative: Use your own unique talent to create something – maybe a poem, a song, a love letter, some natural beauty care products, a painting, or a self-choreographed dance.

    ???? Do Something: Give an activity you can do together – a trip to a museum or gallery, a dance class, a dinner at a restaurant you’ve been wanting to try, a movie, a couples massage, a holiday!

    ???? Do Unto Others As They Won’t Likely Do For Themselves: Give something they need but would never buy themselves – a high speed blender (here’s the US link to the one I love), a massage, or an extra cozy pair of new slippers (why do we always wear our slippers until they’re barely holding together?!).

    ⏰ Your Time: In this epidemically busy world we now live in, time could be the very best gift of all. Give yourself over to someone you love, someone you haven’t seen in ages, someone you want to get to know more, and be together. Go for a long walk, make dinner together, or for those with children, offer to babysit!! That is the best gift of all.

    The Gifts That Give

    Gifts that give back are at the top of my Healthy Living Gift Guide and for good reason! I have seven nieces and nephews and I found it challenging watching kids who have everything unwrap a ton of plastic garbage toys that were undoubtedly stashed away in a closet or broken within a month. So I voted to give each child one gift card to get something special, and to make a family donation to a cause that the kids could all choose together.

    Given that we live in a very abundant culture, I am a big fan of the gifts that serve a greater purpose and can honour the ones you love by helping those who have less:

    • Adopt a family and provide gifts for a family in need in your local community.
    • Create a lending team with Kiva and give in honour of your family.
    • Help provide families in your community with a holiday meal with Community Food Centres of Canada. 

    All of these organizations are set up to allow you to donate as a gift in honour of someone you love.

    Of course, sometimes, we just want to give something tangible and thoughtfully chosen for the people we love. There is joy to giving presents and it’s good for our health too.

    Below is a list of gift ideas that I’d love. Maybe you’ll find some inspiration here for yourself or for a loved one!

    Ultimate Healthy Living Gift Guide

    The Gift Of Chemical-Free Sleep

    Sunshine Mattress Co

    Why our bed tends to be the lowest on the rung of things we make investments on is beyond me. We spend 1/3 of our life in bed. Most beds are loaded with chemicals and most of us aren’t sleeping well. Could the bed make all the difference?

    What if instead of buying each other a bunch of little things, you instead invest in the gift of a new bed? Something you will enjoy for optimally eight hours a night for the next 20 years.

    I have long been a fan of Sunshine Mattress Co. They sell organic latex mattresses, foundations and accessories and they’ve done the work for you. There is no mattress company with the standards and knowledge that they have.

    Use coupon code MEGHAN5 for 5% off mattresses and MEGHAN10 for 10% off accessories at Sunshine Mattress Co. If you’re in the GTA and want to head to the store to try a bed in person, drop my name for 5% off.

    CHECK IT OUT

    Living Libations

    Living LibationsLiving Libations

    Did you know that I am a huge fan of essential oils for travel, beauty care products and home cleaning? I have a 4-Perfume Pack from Living Libations and it is the best thing ever. I now keep it in my purse and carry it with me. It’s a sweet way to try out a few different scents, and since natural oils don’t have the toxic pervasiveness of chemical-based perfumes, and because the natural aromas work in harmony, you could even wear one scent during the day and switch it to a different scent in the evening. This company is based in Haliburton, Ontario and carefully sources the purest oils from around the globe.

    The perfume pack is just one option to choose from. If we’re talking gifting, the Happy Hair Luxury Kit, or any of the amazing beauty kits they have put together would also be great.

    Use this link for 15% off your Living Libations order (discount applied at checkout).

    CHECK IT OUT

    Online Fitness: Obé

    Obé fitnessObé fitnessAfter the birth of my son, I found it hard to get back into a fitness routine that I could realistically maintain. That is, until I found Obé Fitness. There are very few things I’ve experienced in my life that I would call life-changing, but this habit that is new in my life absolutely has been. These workouts are on-demand, short, full of variety and are utterly FUN. Most important for me, however, is the mental and emotional shift I am feeling. I feel stronger, and more resilient mentally.

    This is one of those gifts you may have to be mindful of – you don’t want someone to take it the wrong way 😉 But I recommend making it a group thing and gift it to yourself and a friend and make it happen together!

    Register over at Obé and use coupon code MEGHAN50 to get 50% off your first month, plus a 7-day free trial.

    CHECK IT OUT

    Hello Joyous Beauty Care

    HelloJoyousHelloJoyous

    In 2023 my friends over at Joyous Health launched their stunning, conscious and extremely well thought out beauty line Hello Joyous.

    Many of their products are completely scent free which I appreciate and though I have yet to master the dry shampoo technique, I am loving the Magical Mist Toner and Hella Hydrating Serum for morning and evening use. I use the Ultra Moisturizing Body Butter nightly on my feet.

    In addition to the quality ingredients, I also appreciate the thoughtfulness towards low and zero plastic packaging.

    Their teas along with the growing line of products makes this both a brand to love now and to keep an eye on as they grow and expand their product line.

    You can use the code ‘MEGHAN’ at checkout to save 10% on your purchase.

    CHECK IT OUT

    Highland of Skye Tallow Balm

    This tallow-based moisturizer is basically a miracle worker. I use it on any dry patches on my knees, elbows and feet. It’s anti-inflammatory and the tallow is made from organic, grass-fed, pasture and humanely raised animals. It won’t clog your pores, either.

    I am obsessed with this cream: How it feels, how it smells and the founder is just delightful!

    CHECK IT OUT

    Pact

    Pact clothingPact clothing

    Pact is my go-to for organic cotton clothing, and I especially love their leggings (plastic free ones are really hard to find) and underwear, but they also make organic bedding and towels (which do make for a nice gift too).

    What I love most about Pact is that their goods are certified Fair Trade, made with organic cotton because we really need to stop with the idea that sweating in plastic fitness clothes is okay (especially the ones that are all up in our business). Let’s be honest, plastic is plastic, whether it has a fancy name and trademark or is greenwashed as ecological because it’s recycled.

    Organic cotton just feeeeeeeels good.

    If you’ve never tried Pact before, you can use code ‘MEGHANT15’ at checkout to save 15% on full-price apparel.

    CHECK IT OUT

    Blue Blocking Glasses: Swanwick

    Blue Light BlockersBlue Light Blockers

    As an owner of an online business, it’s nearly impossible for me to avoid being in front of a screen and the exposure to blue light that comes with that.

    There is some debate as to the effectiveness of blue light blocking glasses or goggles. Some small studies conclude that wearing blue light blocking glasses helps to filter out blue light, improve sleep quality and quantity, improve mood, prevent melatonin suppression, and reduce symptoms like headaches, dry eyes, and eyestrain. Other research reports that there isn’t sufficient evidence that blue light blocking glasses are effective at preventing insomnia or improving eye health.

    I have a pair of blue light filtering glasses from Swanwick, but there are a lot of non-prescription and prescription options out there, so in my opinion they would be a good gift for those in your life who spend a lot of time in front of devices.

    CHECK IT OUT

    The UnDiet Cookbook

    UnDiet Cookbook Meghan TelpnerUnDiet Cookbook Meghan Telpner

    But of course I am going to blatantly plug my own book as a most awesome gift in my Healthy Living Gift Guide. The UnDiet Cookbook is where playtime comes in with 130 beautiful gluten-free and dairy-free recipes, gorgeous photos, entertaining and travel tips, a whole chapter of beauty care recipes and of course, practices to help you live a healthy and awesome life. It’s available online from all major book sellers and in most major book stores.

    CHECK IT OUT

    Tiny Ritual Candles and Incense

    Gift Guide - CandlesGift Guide - Candles

    This small business specializes in beeswax candles and incense, though it also offers a few extra goodies like crystals and necklaces.

    What I adore about Carlyn’s products is her focus on using the candles for ritual and intention-setting. I invited Carlyn to present a candle-making and intention-setting for a ‘Crafternoon’ session with my team, and she was chock-full of brilliant ideas for how to use candles mindfully to manifest your dreams and goals.

    CHECK IT OUT

    Elixir by Josh Gitalis

    UnDiet Gift GuideUnDiet Gift Guide

    I am a huge fan of elixirs – I make them almost daily in my high-speed blender. Yes, I am a little biased because Josh is my husband. But also, I’m certain I would love this product no matter who made it!

    This blend is incredibly tasty, sugar-free, packed with adaptogens and superfoods, and so easy to blend and use. This works in hot and cold elixirs, smoothies, homemade chocolates, nut/seed butters, and is a fantastic alternative to coffee too.

    CHECK IT OUT

    Rouge Red Light Therapy

    RougeRouge

    One of the best investments that I made this year was in my Rouge Red Light Therapy. I use it daily to help regulate my circadian rhythm (hello sleep!), boost my immune system, and help get my hair and skin glowing.

    It functions differently from a sauna for a few reasons, but generally a sauna is powerful by nature of it being a ‘stress’ on our body, where this feels like adding nourishment and relaxation. It offers a similar mood boosting feeling as you get from laying out under the warm sun, an extra bonus in the darker, colder months of the year.

    Yes, Red Light Therapy is a significant investment, but it makes an excellent gift for yourself or for a special loved one.

    Use the code ‘MEGHAN’ to save $50 on your purchase of $400 or more.

    CHECK IT OUT

    Jaspr Pro Air Purifier

    Air FilterAir Filter

    It’s not just an air purifier that helps keep your indoor air quality safe. It’s a medical-grade air purifier that delivers the highest level of performance for the most affordable price. I have this one and love it.

    Jaspr is offering $400 off with code MTBREATHE.

    CHECK IT OUT

    360 Cookware

    360 cookware360 cookware

    To complete this Healthy Living Gift Guide, this stainless steel cookware is absolutely beautiful, long-lasting and has a lifetime warranty. Using toxin-free cookware is important, as what we cook in (especially at high heat) comes in direct contact with our food. I am obsessed with the 360 slow cooker. No more fears about what’s coating those ceramic slow cookers leaching into the food!

    CHECK IT OUT

    * This post contains affiliate links.

    Meghan Telpner

    Source link

  • Meghan’s Healthy Living Gift Guide

    Meghan’s Healthy Living Gift Guide

    As you know, I rarely share or promote companies unless I truly love them and since I am not much of a shopper, it’s rare that I discover amazing stuff before anyone else. That being said, I might have a few special trinkets up my sleeve that you may not be familiar with or have yet to discover how awesome they are. This is my Ultimate Healthy Living Gift Guide!

    When I shop for myself or presents for others, I always want to feel great about my purchases. I love supporting local or small businesses (I am an Etsy junkie!) and companies with ethical give-back programs. Also, if there’s a crystal on it, I will love it.

    Of course, I am also a huge advocate for skipping the holiday shopping altogether and giving other things.

    My Favourite Kind Of Gift Giving: Experiences

    ???? Eat In Together: Prepare a beautiful meal to share with the special people in your life.

    ???? Make It Yummy: Prepare a delicious edible gift.

    ???? Get Creative: Use your own unique talent to create something – maybe a poem, a song, a love letter, some natural beauty care products, a painting, or a self-choreographed dance.

    ???? Do Something: Give an activity you can do together – a trip to a museum or gallery, a dance class, a dinner at a restaurant you’ve been wanting to try, a movie, a couples massage, a holiday!

    ???? Do Unto Others As They Won’t Likely Do For Themselves: Give something they need but would never buy themselves – a high speed blender (here’s the US link to the one I love), a massage, or an extra cozy pair of new slippers (why do we always wear our slippers until they’re barely holding together?!).

    ⏰ Your Time: In this epidemically busy world we now live in, time could be the very best gift of all. Give yourself over to someone you love, someone you haven’t seen in ages, someone you want to get to know more, and be together. Go for a long walk, make dinner together, or for those with children, offer to babysit!! That is the best gift of all.

    The Gifts That Give

    Gifts that give back are at the top of my Healthy Living Gift Guide and for good reason! I have seven nieces and nephews and I found it challenging watching kids who have everything unwrap a ton of plastic garbage toys that were undoubtedly stashed away in a closet or broken within a month. So I voted to give each child one gift card to get something special, and to make a family donation to a cause that the kids could all choose together.

    Given that we live in a very abundant culture, I am a big fan of the gifts that serve a greater purpose and can honour the ones you love by helping those who have less:

    • Adopt a family and provide gifts for a family in need in your local community.
    • Create a lending team with Kiva and give in honour of your family.
    • Help provide families in your community with a holiday meal with Community Food Centres of Canada. 

    All of these organizations are set up to allow you to donate as a gift in honour of someone you love.

    Of course, sometimes, we just want to give something tangible and thoughtfully chosen for the people we love. There is joy to giving presents and it’s good for our health too.

    Below is a list of gift ideas that I’d love. Maybe you’ll find some inspiration here for yourself or for a loved one!

    Ultimate Healthy Living Gift Guide

    The Gift Of Chemical-Free Sleep

    Sunshine Mattress Co

    Why our bed tends to be the lowest on the rung of things we make investments on is beyond me. We spend 1/3 of our life in bed. Most beds are loaded with chemicals and most of us aren’t sleeping well. Could the bed make all the difference?

    What if instead of buying each other a bunch of little things, you instead invest in the gift of a new bed? Something you will enjoy for optimally eight hours a night for the next 20 years.

    I have long been a fan of Sunshine Mattress Co. They sell organic latex mattresses, foundations and accessories and they’ve done the work for you. There is no mattress company with the standards and knowledge that they have.

    Use coupon code MEGHAN5 for 5% off mattresses and MEGHAN10 for 10% off accessories at Sunshine Mattress Co. If you’re in the GTA and want to head to the store to try a bed in person, drop my name for 5% off.

    CHECK IT OUT

    Living Libations

    Living LibationsLiving Libations

    Did you know that I am a huge fan of essential oils for travel, beauty care products and home cleaning? I have a 4-Perfume Pack from Living Libations and it is the best thing ever. I now keep it in my purse and carry it with me. It’s a sweet way to try out a few different scents, and since natural oils don’t have the toxic pervasiveness of chemical-based perfumes, and because the natural aromas work in harmony, you could even wear one scent during the day and switch it to a different scent in the evening. This company is based in Haliburton, Ontario and carefully sources the purest oils from around the globe.

    The perfume pack is just one option to choose from. If we’re talking gifting, the Happy Hair Luxury Kit, or any of the amazing beauty kits they have put together would also be great.

    Use this link for 15% off your Living Libations order (discount applied at checkout).

    CHECK IT OUT

    Online Fitness: Obé

    Obé fitnessObé fitnessAfter the birth of my son, I found it hard to get back into a fitness routine that I could realistically maintain. That is, until I found Obé Fitness. There are very few things I’ve experienced in my life that I would call life-changing, but this habit that is new in my life absolutely has been. These workouts are on-demand, short, full of variety and are utterly FUN. Most important for me, however, is the mental and emotional shift I am feeling. I feel stronger, and more resilient mentally.

    This is one of those gifts you may have to be mindful of – you don’t want someone to take it the wrong way 😉 But I recommend making it a group thing and gift it to yourself and a friend and make it happen together!

    Register over at Obé and use coupon code MEGHAN50 to get 50% off your first month, plus a 7-day free trial.

    CHECK IT OUT

    Hello Joyous Beauty Care

    HelloJoyousHelloJoyous

    In 2023 my friends over at Joyous Health launched their stunning, conscious and extremely well thought out beauty line Hello Joyous.

    Many of their products are completely scent free which I appreciate and though I have yet to master the dry shampoo technique, I am loving the Magical Mist Toner and Hella Hydrating Serum for morning and evening use. I use the Ultra Moisturizing Body Butter nightly on my feet.

    In addition to the quality ingredients, I also appreciate the thoughtfulness towards low and zero plastic packaging.

    Their teas along with the growing line of products makes this both a brand to love now and to keep an eye on as they grow and expand their product line.

    You can use the code ‘MEGHAN’ at checkout to save 10% on your purchase.

    CHECK IT OUT

    Highland of Skye Tallow Balm

    This tallow-based moisturizer is basically a miracle worker. I use it on any dry patches on my knees, elbows and feet. It’s anti-inflammatory and the tallow is made from organic, grass-fed, pasture and humanely raised animals. It won’t clog your pores, either.

    I am obsessed with this cream: How it feels, how it smells and the founder is just delightful!

    CHECK IT OUT

    Pact

    Pact clothingPact clothing

    Pact is my go-to for organic cotton clothing, and I especially love their leggings (plastic free ones are really hard to find) and underwear, but they also make organic bedding and towels (which do make for a nice gift too).

    What I love most about Pact is that their goods are certified Fair Trade, made with organic cotton because we really need to stop with the idea that sweating in plastic fitness clothes is okay (especially the ones that are all up in our business). Let’s be honest, plastic is plastic, whether it has a fancy name and trademark or is greenwashed as ecological because it’s recycled.

    Organic cotton just feeeeeeeels good.

    If you’ve never tried Pact before, you can use code ‘MEGHANT15’ at checkout to save 15% on full-price apparel.

    CHECK IT OUT

    Blue Blocking Glasses: Swanwick

    Blue Light BlockersBlue Light Blockers

    As an owner of an online business, it’s nearly impossible for me to avoid being in front of a screen and the exposure to blue light that comes with that.

    There is some debate as to the effectiveness of blue light blocking glasses or goggles. Some small studies conclude that wearing blue light blocking glasses helps to filter out blue light, improve sleep quality and quantity, improve mood, prevent melatonin suppression, and reduce symptoms like headaches, dry eyes, and eyestrain. Other research reports that there isn’t sufficient evidence that blue light blocking glasses are effective at preventing insomnia or improving eye health.

    I have a pair of blue light filtering glasses from Swanwick, but there are a lot of non-prescription and prescription options out there, so in my opinion they would be a good gift for those in your life who spend a lot of time in front of devices.

    CHECK IT OUT

    The UnDiet Cookbook

    UnDiet Cookbook Meghan TelpnerUnDiet Cookbook Meghan Telpner

    But of course I am going to blatantly plug my own book as a most awesome gift in my Healthy Living Gift Guide. The UnDiet Cookbook is where playtime comes in with 130 beautiful gluten-free and dairy-free recipes, gorgeous photos, entertaining and travel tips, a whole chapter of beauty care recipes and of course, practices to help you live a healthy and awesome life. It’s available online from all major book sellers and in most major book stores.

    CHECK IT OUT

    Tiny Ritual Candles and Incense

    Gift Guide - CandlesGift Guide - Candles

    This small business specializes in beeswax candles and incense, though it also offers a few extra goodies like crystals and necklaces.

    What I adore about Carlyn’s products is her focus on using the candles for ritual and intention-setting. I invited Carlyn to present a candle-making and intention-setting for a ‘Crafternoon’ session with my team, and she was chock-full of brilliant ideas for how to use candles mindfully to manifest your dreams and goals.

    CHECK IT OUT

    Elixir by Josh Gitalis

    UnDiet Gift GuideUnDiet Gift Guide

    I am a huge fan of elixirs – I make them almost daily in my high-speed blender. Yes, I am a little biased because Josh is my husband. But also, I’m certain I would love this product no matter who made it!

    This blend is incredibly tasty, sugar-free, packed with adaptogens and superfoods, and so easy to blend and use. This works in hot and cold elixirs, smoothies, homemade chocolates, nut/seed butters, and is a fantastic alternative to coffee too.

    CHECK IT OUT

    Rouge Red Light Therapy

    RougeRouge

    One of the best investments that I made this year was in my Rouge Red Light Therapy. I use it daily to help regulate my circadian rhythm (hello sleep!), boost my immune system, and help get my hair and skin glowing.

    It functions differently from a sauna for a few reasons, but generally a sauna is powerful by nature of it being a ‘stress’ on our body, where this feels like adding nourishment and relaxation. It offers a similar mood boosting feeling as you get from laying out under the warm sun, an extra bonus in the darker, colder months of the year.

    Yes, Red Light Therapy is a significant investment, but it makes an excellent gift for yourself or for a special loved one.

    Use the code ‘MEGHAN’ to save $50 on your purchase of $400 or more.

    CHECK IT OUT

    Jaspr Pro Air Purifier

    Air FilterAir Filter

    It’s not just an air purifier that helps keep your indoor air quality safe. It’s a medical-grade air purifier that delivers the highest level of performance for the most affordable price. I have this one and love it.

    Jaspr is offering $400 off with code MTBREATHE.

    CHECK IT OUT

    360 Cookware

    360 cookware360 cookware

    To complete this Healthy Living Gift Guide, this stainless steel cookware is absolutely beautiful, long-lasting and has a lifetime warranty. Using toxin-free cookware is important, as what we cook in (especially at high heat) comes in direct contact with our food. I am obsessed with the 360 slow cooker. No more fears about what’s coating those ceramic slow cookers leaching into the food!

    CHECK IT OUT

    * This post contains affiliate links.

    Meghan Telpner

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  • What Does a Serving Size of Protein Look Like?

    What Does a Serving Size of Protein Look Like?

    What Does a Serving Size of Protein Look Like?

    The standard serving size for meat or fish is 3 ounces, which is about the size of the palm of your hand. The standard serving size for beans, legumes, and grains is around 1/2 cup or about the size of the front of your closed fist. A single serving of yogurt is equal to 1 cup. For nut or seed butter, the serving is around 2 tablespoons. Lastly, when it comes to whole nuts and seeds, a serving size is about 1 ounce.

    Sheela Prakash

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  • Memorize This Simple Formula for the Best Roasted Root Vegetables

    Memorize This Simple Formula for the Best Roasted Root Vegetables

    I like to think of this as more of a formula. It’s designed to work with any and all root vegetables, and you can mix and match them to your liking. So grab whatever you’re in the mood for, whatever looks best at the farmers market, or whatever you currently have in your kitchen — be it carrots, parsnips, sweet potatoes, beets, turnips, or rutabagas.

    Sheela Prakash

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  • Should I drink sugar-free fizzy drinks every day? – Catherine Saxelby’s Foodwatch

    Should I drink sugar-free fizzy drinks every day? – Catherine Saxelby’s Foodwatch

    Sugar-free soft drinks, which have been around in various forms for almost 40 years, still have their problems. Remember Tab? Remember Coke Zero? Yes, they tasted sweet and saved you drinking some 40 teaspoons of sugar from each 375 ml can, but are they really healthier than regular soft drinks?

    Brownie points

    When you choose a diet drink, you may end up indulging in other sweet, kilojoule-dense options because you’ve been ‘good’. So, you’ll often see someone sipping a sugar-free drink while eating a chocolate bar, croissant or brownie. It confuses our brains.

    Weight loss … or weight gain?

    Sugar substitutes do little in the way of weight loss. In fact, the opposite may be true: some diet-beverage drinkers gain weight and have an increased risk of chronic diseases.

    A 2010 study published in Physiology & Behavior concluded that regularly consuming sugar-sweetened drinks could lead to weight gain and an increased risk of developing type 2 diabetes.

    In 2013, however, researchers had 200 people replace their sugary drinks with diet varieties or water for 6 months. Their conclusion? The sugar-free-beverage drinkers actually ate fewer desserts than the water drinkers. So there’s that.

    A too-sweet taste?

    When you drink them regularly, no-sugar soft drinks get you used to a sweet taste. This is a long-term problem for weight loss, as well as for people with type 2 diabetes, metabolic syndrome and cardiovascular disease. If your body is used to getting a super-sweet hit from diet soft drinks, it makes managing appetite much more difficult.

    The sweetness signal tells our bodies to prepare for kilojoules (or calories) and our appetite is generated in readiness, but no kilojoules arrive. So we’re likely go out and consume other foods. In other words, sweeteners prep our bodies for a sugar fix but then don’t deliver. So sweeteners interfere with the learned responses that normally contribute to glucose and energy homeostasis.

    Bubbles on a glass of sugarfree cola

    How safe are they?

    We know these sweeteners are safe, but what we don’t know are their long-term effects on appetite. So let’s just say, the scientific jury is still out on their long-term effects.

    The bottom line

    The key is only having sugar-free soft drinks as an occasional treat, not every day or when you feel thirsty. Long term, we don’t really know what these sweeteners are doing to our bodies. One or two is fine (say, if you’re going out to a club), but regularly consuming these zero-sugar drinks may lead to long-term overconsumption of other foods.

    Foodwatch

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  • Athletes, Physicians, and Socialites Detoxify at Thrive Drip Spa’s VIP Woodlands Grand Opening

    Athletes, Physicians, and Socialites Detoxify at Thrive Drip Spa’s VIP Woodlands Grand Opening

    Press Release
    –


    updated: Aug 8, 2018


    THE WOODLANDS, Texas, August 8, 2018 (Newswire.com)
    –
    Some of the Houston area’s most interesting and influential people recently got the first sneak peek at the hottest new drip spa in Texas.

    Hall-of-fame athletes rubbed elbows and sipped libations with TV socialites and medical professionals at the grand opening of ThrIVe Drip Spa’s newest location at Market Street in The Woodlands on July 12. The invitation-only event served as a stunning introduction to the exclusive benefits of advanced hydration therapy and cryotherapy now available to the public in Houston and The Woodlands. Plans call for a third location in Manhattan, New York.

    With two Houston-area locations now open, we want everyone to be able to experience the rejuvenating and revitalizing health benefits offered by both of these therapies.

    Erin Kemp, Director of Marketing and Branding

    “The health and rejuvenation benefits of a visit to ThrIVe Drip Spa are especially relevant to people who burn a lot of energy and spend a lot of time working and traveling,” said ThrIVe Drip Spa Co-founder Dr. Eugene Lou. “We wanted to introduce these benefits first to the people who will get the most out of them so that they can become brand evangelists for the transformative powers of cryotherapy and IV hydration and vitamin therapy across the Houston area.”

    Many VIP partygoers treated themselves to free cryotherapy sessions, subjecting their bodies to subzero temperatures. The cutting-edge treatment is moving into the mainstream after its adoption by superstar athletes like Usain Bolt, Cristiano Ronaldo, and Steph Curry.

    “With two Houston-area locations now open, we want everyone to be able to experience the rejuvenating and revitalizing health benefits offered by both of these therapies,” said Erin Kemp, Director of Marketing and Branding. “Our opening night at Market Street may have been a red-carpet affair, but IV drip therapy and cryotherapy are no longer just for the wealthy, the famous and the beautiful. These are benefits we can all enjoy.”

    To make an appointment or discover more of the health benefits offered by IV drip therapy and cryotherapy, please visit ThrIVeDripSpa.com.

    About ThrIVe Drip Spa

    ThrIVe Drip Spa is an IV vitamin therapy and lifestyle wellness spa taking traditional medical treatments and giving them a modern twist. As the Houston area’s premier drip spa, we offer customized drips and boosters that maximize health, performance recovery and wellness, all from one of our luxurious, relaxing drip lounges.

    Whether your needs are reparative or preventative in nature, IV therapy is the only process that ensures 100% of its nutrients are absorbed. Visit with one of our certified nurses or medical consultants to discover your perfect drip!

    ThrIVe Drip Spa also features cryotherapy. Our cryosauna uses nitrogen, a safe and naturally occurring gas, to quickly lower your body’s core temperature in order to stimulate multiple health, fitness, weight-loss, healing and beauty benefits.

    For more information, please visit ThrIVeDripSpa.com.

    Source: ThrIVe Drip Spa

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  • Urthbox Gives Away 5,000 Free Snack Boxes in April 2017 for Its “UrthDay” Celebration in Observance of Earth Day

    Urthbox Gives Away 5,000 Free Snack Boxes in April 2017 for Its “UrthDay” Celebration in Observance of Earth Day

    Donates to environmental non-profits 350.org, Friends of The Earth, Nature Conservancy, and GreenPeace.org for every box claimed in April.

    Press Release
    –


    updated: Apr 11, 2017


    San Francisco, CA, April 11, 2017 (Newswire.com)
    –
    UrthBox, the national monthly subscription delivery service for healthier earth-conscious and sustainable snack foods and beverages, today announced that the company will celebrate Earth Day this year by giving away 5,000 free snack boxes to earth-conscious fans every day for the month of April.  Additionally, the company will also make donations for every free box claimed, to the environmental non-profits 350.org, Friends of The Earth, The Nature Conservancy and GreenPeace.org

    Starting at 4 AM Pacific Standard Time on Tuesday April 11th through to 11:59 PM Pacific Standard Time on Sunday April 30th, health and earth conscious consumers nationwide will get a free UrthBox, valued at up to $49 USD, by visiting www.urthbox.com/urthday and being one of 5,000 people to claim their free box. Each box will introduce a variety of ethically sourced, GMO-free and organic foods, snacks and beverages from innovative environmental and health conscious consumer brands.  Consumers will pay a $2.99 shipping and handling fee for the free UrthDay box.

    “As world citizens, we are up against some life-changing ethical and environmental global challenges involving food sourcing and manufacturing,” says Ben Behrouzi, CEO of UrthBox. “It’s one of the reasons why we believe it’s so important to not only make GMO-free and ethically-sourced food products more readily available in today’s marketplace, but to also help accelerate consumer awareness in an effort to drive greater change in the food and beverage industry.”  

    UrthDay evolved from UrthBox’s mission—to promote the importance of health and sustainability with food to consumers.  The company offers its monthly subscription service in Classic, Gluten-Free, Vegan and Diet variations to consumers in the U.S. and Canada nationwide.  For brands, UrthBox serves as a national platform to access and educate conscious consumers on healthier and more sustainable food options available in the marketplace. 

    About UrthBox

    UrthBox, based out of San Francisco, is the best way to discover healthier and more conscious foods, snacks and beverages delivered right to your door every month.  To learn more, please contact press@urthbox.com.  To participate in UrthDay and get your free first UrthBox, visit http://www.urthbox.com/urthday

    Source: UrthBox

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  • Turn on Your Mojo With TUFF CHUCK

    Turn on Your Mojo With TUFF CHUCK

    Dallas based senior Chemical Engineer Hans Anklis has recently launched a crowdfunding campaign at Indiegogo in support of his savory energy drink TUFF CHUCK, that promises a healthy energy boost for hours without the harmful downsides of sugar & calories.

    Press Release
    –


    updated: Nov 2, 2016


    Dallas, Texas, November 2, 2016 (Newswire.com)
    –
    The crowdfunding campaign have been successfully funded and raised 111% with still 24 days to go. The founder strongly believes in giving back to the community and has committed to donate 2% of all funds raised to St. Jude Children’s research Hospital.

    “When you drink regular energy drinks, You will get a good energy kick for a few hours in part due to a heavy sugar presence but you will tend to crash later. It is as if you are taking energy from LATER to substitute for a NOW moment, which is a bad strategy. Please check the calories and sugars on the back of a regular energy drink. They are a recipe for long term Health Disaster. TUFF CHUCK have Zero Calories and Zero Sugar, with TUFF CHUCK ​ You get all the energy benefits without the Downside.

    $ 30 for 12 bottles, Zero Calories, Zero Sugar with Amazing Taste, Free US Shipping + Free Gifts!

    Hans Anklis, CEO

    I know we deserve a lot better, we deserve healthier better products so I decided to create TUFF CHUCK ​ for us. But such a game-changing project demands a robust financial backup and hence the crowdfunding campaign. Your generous support will be much appreciated”, stated Hans while announcing the crowdfunding campaign.

    TUFF CHUCK  comes in a handy lightweight 2 oz. bottle which can easily fit into pockets or purses. Half-a-bottle gulp early morning will be enough to go almost through the day and the rest could be used for later boost up. A great smooth berry taste with an amazing price of $30 for 12 bottles with free shipping for US customers and free gifts.

    TUFF CHUCK  will provide you with a great energy kick whenever you need it- whether you are working late at night or are just back from a night-long exhausting party. It assures a healthier route to rejuvenate the body, revitalize the breath and refresh your energy. Just shake the bottle, twist the lip, gulp and you are ON. As it takes a team to do great things and your collaboration and support are much needed to bring this futuristic product into reality.

    Great crowdfunding video with some highly creative artistic scenery featuring: a fairy, a Fuzzy cat, beautiful girls gone-shopping plus a wild elephant along with cool host of awards are awaiting backers.

    Watch TUFF CHUCK crowdfunding video by visiting: https://igg.me/at/LSAu577ghcM

    Contact Information:

    corporate@tuffchuck.net

    Source: TUFF CHUCK

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