Cassey Ho's Blog, page 34

Think It’s Time to Dress Your Age? TikTok Says Don’t

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Paging all TikTok girlies! Or should I say… TikTok grannies?

Barbiecore, gothcore, and every other micro trend might seem like they’re from different ends of the style spectrum. However, they’ve all had one major thing in common: 20-somethings (or, at least, 30-somethings with amazing skin) pushing them up the algorithm. But the fountain of youth is being shut off for a second to make way for on an often overlooked community of total fashion icons.

Obviously, I’m talking about moms.

What is the “Turning My Mom into Me” trend?

@nadinecunha

#turningmymomintome

♬ original sound – evie

The “Turning My Mom Into Me” trend sees moms walk the walk in their usual wear, then strutting a carpeted catwalk in their kid’s Gen-Z-ified ‘fit. (Skee-Lo’s “I Wish” plays in the background for added effect.) Over 364 million users have tuned into the transformations as moms go full on goth and whatever you want to call Bella Hadid’s look. 

The common sentiment behind the comments on these viral vids (which range from stepdad applications to praise for post-baby abs) is shock, even though it shouldn’t be very surprising that a 40-year-old can look good in low-rise jeans. A slick ponytail and crop top only have the effect of a sartorial time machine because of strong societal ties between fashion and our expression of age.

@camrynrlee

#fyp #foryou

♬ original sound – evie

Why is the trend so fascinating?

It challenges the idea that you should “dress your age.”

According to Dr. Julia Twigg, a professor of sociology at the University of Kent, the notion that women should “dress their age” has been around since at least the middle ages. Older women who wore shorter hemlines, low-cut necklines, and other design elements that drew attention to their bodies were heavily criticized. “It’s an oppressive set of ideas in that it’s about controlling the degree to which older women display themselves,” Dr. Twigg says. “It’s also part of a set of ideas about how as you get older, you’re to fade from the center stage. We don’t have this same set of ideas attached to middle-aged, powerful men.”

Certainly a lot has changed over the past several centuries. Women wear pants and someone isn’t guaranteed to clutch their pearls if a dress falls above the knee, but a 60-year old in a miniskirt? Some heads would turn, and that’s because fashion still has an ageism issue. Brands like Old Navy or Chico’s—places you visit when you want something “classic” or “nice but not too much”—feature older women in their ads all the time. When it comes to the side of fashion with all the excitement, with all the #cores and cutting-edge campaigns, all that representation disappears.

Does the fashion industry have an ageism issue?

In 2019, the median age for a runway model was 23 despite data showing that the average shopper of luxury brands is 38 years old. During the spring/summer 2020 runway season, only 1 out of 200 models were over 50.

Things aren’t much better on the digital side either. Bells & Becks founder Tamar Miller shared in-house research that found women 40 and up felt alienated by DTC brands like Everlane that have the high-quality products older women prefer but market towards “cool girl” millennials.

It’s true that not every mom wants to keep dressing like she’s 27. But Dr. Twigg says older women approach fashion with much more variety than the mainstream lets on. For the moms who love what I’ll call the #cartooncore look: jeans or slacks, an understated blouse, and comfortable shoes, they’re given the greenlight by Hollywood costume departments and department store stylists. For those who want to play with their look as they enter their 40s or 50s, there aren’t many options to shop or be inspired by.

Some especially stylish women like Carla Rockmore (aka the real Carrie Bradshaw) and Grece Ghanem have found followings on social media thanks to heavily curated wardrobes that can conjure up any look. However, 50+ influencers are few and far between in the fashion space, which is why TikTokkers are so gobsmacked by these “turning my mom into me” videos.

The fashion industry should champion older women who experiment with fashion and encourage others to do the same. Headway is slowly being made as insiders push for more age diversity on the runway and in magazines, but until it becomes not so weird to see a 50-year old abdomen at Target, I’m going to keep watching this video of a grandma in an outfit I swear I’ve seen one of my close friends post on Instagram.

@greta_e

steht ihr einfach besser als mir #turningmygrandmaintome #oma #fyp

♬ original sound – evie

Is “dress your age” a thing of the past? Tell me your thoughts!

A Colorful Winter Salad You’ll Make on Repeat

How’s your 30-Day Good Mood Challenge, going? Day 22 calls for a “colorful salad,” and I thinking we make it a winter salad!

There are SO MANY reasons to add more salads into your life! Fiber, antioxidants, super filling and bursting with flavors and textures – salads check lots of nutrition boxes. Just because it’s cold out doesn’t mean you should skip the salads this time of year. The key to a winter salad is to utilize ingredients that are “in-season” this time of year. (Yes, summer salads differ from fall and winter ones!).

This Colorful Winter Salad combines sweet, savory, salty and creamy all in one! Feel free to make it vegan, if you choose!

Winter Salad Components

The difference between summer and winter salads comes down to what produce is produced this time of year. You’ll notice grocery stores full of things like figs, pomegranates, apples squashes, Brussels sprouts, arugula and beets, as opposed to summer produce like tomatoes, zucchini, berries and corn.

Some ingredients are offered year-round, but it doesn’t mean they’re “in-season.” That means that some of your produce comes from other countries or really far away, leaving a bigger carbon footprint. When possible, eat in-season for the best flavor, nutrients, lower prices, and less strain on the environment.

Swaps for This Recipe

I love a versatile salad, and this one is VERY forgiving. If you’re not a fan of any of the ingredients in this salad, no problem! Make a few swaps to tailor it to your taste.

The bacon is optional! If you choose not to use it, select a vegan bacon if you want the smoky-salty component.Add chopped, cooked chicken breast for even more protein.Don’t like figs? The dressing I chose is very fig-forward, so if it’s not a flavor you love, choose something else. Use the Maple Vinaigrette dressing from Trader Joe’s instead, or make your own balsamic dressing using vinegar, Dijon mustard, olive oil and a pinch of stevia.If honey goat cheese isn’t your jam, use regular goat cheese or try feta or vegan feta crumbles.Use a mixed bag of greens in place of arugula if you find arugula too bitter.Add in roasted butternut squash cubes if you have some extra time to roast some.The TJ’s spicy sweet nuts are a must (IMO). If you want to keep the carbs lower, simply make your own using pecans, some monk fruit sweetener, salt and cayenne. Add to a skillet to melt and caramelize the monk fruit, which adds a crispy sweet coating to your nuts without any sugar.

 

Easy Shopping List

Shop wherever you like for this Colorful Winter Salad! Most stores carry all of these ingredients. The dressing and honey goat cheese, however, are specifically from Trader Joe’s. So if you want a one-stop-shop and live near a good ol’ TJ’s, that’s the place to go!

PrintColorful Winter Salad#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Winter produce and a fig dressing makes this the perfect salad for chilly months.Course SaladCuisine AmericanKeyword easy recipePrep Time 20 minutesServings 6Calories 335kcalIngredients1 7 oz bag organic arugula1 5.3 oz container organic pomegranate seeds1 large bell pepper, chopped2 medium honey crisp apples chopped1 large avocado, chopped5 oz honey goat cheese, crumbled1 green onion, chopped1/2 cup sweet & spicy pecans12 tbsp organic balsamic & fig dressing6 strips cooked, crumbed bacon, optionalInstructionsAdd the arugula to a large salad bowl.Sprinkle with the pomegranate seeds, chopped bell pepper, apples, and avocado. Top with goat cheese, green onion, and pecans.Toss well with dressing, adjusting the amount to suit your taste. Sprinkle the top with bacon, if using.Notes*Nutrition information is approximate and may vary depending on the products you use.NutritionCalories: 335kcal | Carbohydrates: 28g | Protein: 9g | Fat: 21g | Fiber: 6gThis salad is SO beautiful…so if you make it, or tweak it with any of our above suggestions, show us!

 

Any time you make a recipe, let us know in the comments and tag us in your pics!

Keep up the good work with the Good Mood Challenge! A happier you means a happier world because good vibes are contagious!

Snuggle Up With This Cozy Vibes Spotify Playlist

The days are shorter and colder and we’re not gonna lie, this time of year can be tough. Lucky for you, we’ve curated an awesome Spotify playlist of cozy songs for you to enjoy this winter. 

It’s super important to take care of your mental health, and music can be such a big part of that. Studies have found that listening to music decreases depression levels and improves confidence and motivation. Plus, isn’t it the BEST when you find a song that just makes you feel cozy and calm?

This playlist has 32 songs that will do just that. You’ll discover new artists and chill out to incredible covers of your favorite songs. 

So snuggle up with your favorite blanket and a mug of coffee and give this new playlist a listen! It’s the perfect mix for studying, stretching, and everything in between. Actually, this would pair perfectly with the Good Mood Challenge too! 

Find our Cozy Vibes Playlist on Spotify!

Add it to your playlist so you can go back and listn as often as you need. Or, just listen here!

What playlist do you want to see next?!

Let us know in the comments! If you’re loving this playlist, check out our Y2K Workout Playlist and 2022 TikTok HIITs too.

 

This Stir Fry Recipe Will Make You Fall in Love With Tempeh

Hey there…are you ready for a little food-ucation all about tempeh?! What about a stir fry recipe to go with it?!

If you’re following along on the 30-Day Good Mood Challenge, the “challenge” for Day 17 is to make a meatless lunch. If you’re looking to get your protein in without meat, your options are a little limited.

For this recipe, I chose tempeh! And since this plant-based protein can be a little intimidating to some, I’m combining this easy tempeh recipe (that is also amazingly flavorful and hearty, btw) with some ingredient facts too.

If you seldom eat tempeh, my goal is to get you really excited about the health benefits of this vegan-wonder. And once you try this, I bet you’ll start using it a lot more often! It’s really versatile with a winning texture that lends itself to tacos, salad toppings, stir fries, lettuce cups and more!

Here’s a preview of this easy tempeh recipe:

Crispyyyy

Cooking With Tempeh 101

Tempeh shouldn’t intimidate you! If you always choose tofu because it seems easy, you’re going to be blown away at how much easier tempeh is! There’s no draining or soaking involved, so right there you’re saving time.

It takes on whatever marinade, seasonings or spices you impart, and the texture is “meatier.” Cube it, crumble it, bake it, air fry it or stir fry it and it comes out with an awesome texture that works in all types of cuisine as a true “meat alternative.”

Why I Love It

As far as health benefits go…tempeh absolutely crushes it! Here’s why I love it, and often choose it over tofu.

Tempeh contains the most fiber and more protein than tofu because it contains the whole soybean.The soy protein in is more digestible because it’s fermented (meaning great for gut health).It has a heartier texture than tofu and there’s no need to drain it and press out the water.Using the whole bean gives tempeh it’s chunkier texture which holds its shape better, making it ideal for crispy cubes, taco filling and as a topping for salads.Unlike tofu, it has a meaty, firm texture and yummy nutty flavor, making it incredibly versatile.It’s loaded with vitamins and minerals like calcium, manganese, phosphorus, and iron.Like most proteins, it takes on the flavor of the marinade or sauce you use so the end result is super flavorful.Tempeh is less processed, fermented and has a stronger flavor and a bit more texture. Tofu is more processed and has a milder flavor with little texture.Tempeh provides more protein, fiber, iron, and potassium per serving compared to tofu.5 Super Simple Ingredients

We love a good one-stop grocery day, don’t you? In order to keep this tempeh recipe oh-so-simple, you can find all the ingredients at your local Trader Joe’s. They offer a delicious “Organic 3 Grain Tempeh” and their own Sriracha sauce that’s a hint sweeter and slightly less spicy than other varieties. Their coconut aminos are a great value too! Add in the green onion and one clove of garlic and you’re all set for this recipe!

You can find what you need at most grocery stores too.

Let’s Make Easy & Delicious Tempeh Stir Fry! PrintTempeh Stir Fry#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Quick, easy, hearty, flavorful, high protein and no meat!Course Main CourseCuisine JapaneseKeyword veganPrep Time 30 minutesCook Time 7 minutesTotal Time 37 minutesServings 2Calories 308kcalIngredients1 8oz Package Organic Tempeh1/4 cup Coconut aminos or Tamari2 tbsp Sriracha1 green onion, chopped1 clove garlic, mincedInstructionsCube the tempeh into squares the size of dice.Add to a bowl and stir in the coconut aminos, Sriracha, green onion and garlic. Cover with a lid and marinate for about 30 minutes.Coat a small-medium skillet with cooking spray over medium-high heat.Add the marinated tempeh and stir fry for 6-7 minutes or until all sides are browned and crispy.Divide into two helpings and serve inside lettuce cups or over rice.Notes*Nutrition is an estimate and may vary depending on the products you use.NutritionCalories: 308kcal | Carbohydrates: 25g | Protein: 26g | Fat: 11g | Fiber: 14g

More Trader Joe’s Recipes

Slightly obsessed with Trader Joe’s? So are we! Check out some of our other TJ inspired recipes below!

Sheet Pan Meal

Brownies

French Toast Casserole

LMK what you think of this tempeh recipe!

We wanna see your recipes! When you make them, tag @blogilatesdotcom.

More fun recipes are coming for the Good Mood Challenge!

Breakfast: How to Eat What You Want, and Add What You Need

Hello, and welcome to my small January series where I show you how to make super nutritious meals out of the favorite foods you’re already eating. Today, I’m ‘dishing’ some tips for how to eat what you want for breakfast, while adding what you need.

Did you see what I did there? Dietitians love food puns!… It’s okay if you didn’t laugh.

I’m always telling people to add nutrition instead of restricting, but I loved the way @lizaslosingweight phrased it on her TikTok.

So here’s how this works. I’m going to list a few common breakfast foods that we all LOVE, but often consider “unhealthy” or “not the best” for whatever reason. These foods get a bad rap and you’ve probably been told that you should only eat them as a treat. Maybe you feel guilty when you eat them (btw, we’re done with that), or you feel like you need to “make up for it” by eating suuuuuper healthy the rest of the day, week, month, whatever. Or you just feel like you could do better.

Avoiding your favorite foods just makes eating HARD, right? Unless the food makes you physically ill (no magic cures for any allergies here), I think it makes a lot more sense to just eat what you want and add to it!

If you’re looking for ways to eat more protein at breakfast, eat more fiber, eat more fruit and/or veggies, or just get more balance, this is for you.

Pancakes

(*let’s go ahead and group waffles and French toast in here)

Reasons “they” say not to eat pancakes: Too much sugar, low protein, high-calorie, too many carbs.

Reasons I say TO eat pancakes: Delicious, good for the soul.

Okay but for real, pancakes do pack a lot of sugar and calories and not a lot of vitamins and minerals and stuff to keep you full. But that’s OKAY because we can balance it out. It’s so easy. Here are some hacks to add some extra nutrition to pancakes:

Toppings

This is the easiest route to “bulk up” your pancakes. My go-to combo is a DIY blueberry sauce made by microwaving blueberries and then mashing them up, plus a heavy sprinkle of hemp seeds. That alone adds a little fiber and some protein (hemp seeds provide 10 grams per 3 tablespoons!). Plus hemp seeds are a great source of polyunsaturated fat.

Some other easy toppings include chia seeds, fresh fruit (sliced banana is my fave), peanut butter (any nut butter), coconut flakes, chia jam, or Greek yogurt.

Batter Mix-Ins

It’s really easy to throw some extras into your batter! Think protein powder, flaxseed, or fruit. Just pay attention to the dry:liquid ratio to keep the batter a good consistency! You can also experiment with things like pumpkin or sweet potato puree, mashed banana, or coconut oil.

Cereal

If dumping some cereal into a bowl with milk is the most work you’re willing to do in the morning, no problemo. Even if it’s Lucky Charms.

Okay yes I should tell you that choosing a high fiber cereal with low added sugar (not Lucky Charms) is the best choice. But it’s not about being perfect. Let’s see how we can make ANY cereal more nutritious.

Greek Yogurt

Yep…serve that cereal parfait style, over a bowl of thick, creamy Greek yogurt (or a dairy-free alternative if needed). One cup of yogurt gives you a little more protein than milk (10g vs 6g), and yogurt is more of a blank slate for even more nutrient-dense toppings.

Berries

Remember the “nature’s cereal” trend, where people added frozen berries to coconut water and ice? If that was an okay thing to do, why not add berries to ACTUAL cereal? Use frozen or dried for some crunch, or stick with fresh. Your choice.

High Fiber Cereal

Did you ever mix cereals as a kid? This is a fun and easy way to bulk up those Lucky Charms. Just mix in some bran flakes or muesli to mix up the flavor and texture, while adding a little fiber (but not TOO much fiber, because that’s a thing).

Nuts

Super filling and super nutrient dense.

High Protein Milk

An easy way to eat more protein at breakfast. Regular cow’s milk is already a decent source of protein (8 grams per cup). If you can’t do lactose, try Fairlife (13 grams per cup) or soy milk (7 grams per cup).

Oatmeal

Yes…I’ve seen some wellness influencers saying we should avoid oatmeal. *screams into pillow*

Here’s what I love about oatmeal: It’s warm and cozy. It’s a blank slate for any flavor you want, sweet OR savory. It’s high in fiber! It’s easy to make and you can prep the night before. Here are some things to add:

Protein powder

Protein oats! Just keep in mind that you’ll probably need a little extra liquid to keep your oats from drying out.

Egg white

I know it sounds weird, but I promise it’s not! Just stir it into your hot cereal and it will cook and mix beautifully. Plus each white adds around 4 grams of protein!

Seeds

In case you haven’t noticed, seeds are the easiest thing to add to literally anything. Not even kidding, every time I feel like my kids’ meals could use something, I throw some seeds in. And I always do this with oatmeal.

Nuts/nut butter

If oats have always seemed boring, try stirring in a (heaping) spoonful of nut butter. And if you struggle with getting hungry long before lunchtime, the extra fat is going to help a lot.

Fruit

You don’t even have to keep fresh fruit on hand for this. Toss in some frozen berries and they’ll thaw in the oatmeal almost instantly. Plus they get a little jammy, which is *chef’s kiss*

Coconut Oil

Feeling full isn’t just about trying to eat more protein at breakfast. Fat helps too! Stir coconut oil into your oats after they’re cooked for a creamy texture, slight coconut flavor (top with coconut flakes for more!), and fat.

Veggies (YES)

This may sound like crazy talk, but you trust me right?! Savory oatmeal will change your life, and it opens the door for another opportunity to get your veggies in. Cook your oats in broth, add a little butter, and add veggies like spinach and mushrooms. You can even top with cheese and or a fried egg (!!)

Yogurt

First, choose a yogurt that you actually like. Plain Greek yogurt always gets a gold star but if it’s too tart for you, that’s okay. The praise for Greek yogurt comes from it’s high protein content, and plain = no added sugar. Simply choosing a lower sugar yogurt most of the time is good enough for me.

I will say this – plain yogurt allows you to control how much sweetener you add! I love some plain Greek yogurt with a tablespoon of peanut butter and drizzle of honey.

If Greek isn’t your thing, you can always add protein to another kind with so many of the toppings we’ve already talked about.

Toast or Bagel

I went through a phase when I ate cinnamon toast every single day for breakfast. And it never failed that I was hungry before I even got to work. There’s nothing wrong with cinnamon toast (I mean it is SO GOOD), but if you’re like me, a couple slices won’t be enough to sustain you. Here are some filling and nutrient-packed toppings you can easily throw on toast or a bagel:

Nut butterBananasAvocadoFried eggHummusSmashed chickpeas (a yummy way to eat more plant-based protein at breakfast!)RicottaChia jamCream cheeseChicken sausage

 

Turning it into a sandwich is never a bad idea.

Eggs

Eggs are little nutrition superheroes all by themselves, but I’m not one to eat a plain egg. Here are some of my favorite add-ins, for nutrition and flavor:

Feta cheeseSpinachPico de galloSundried tomatoesBell pepperBlack beansQuinoa

 

Annnd now I’m craving an omelette with all of the above.

Granola Bar

I get it. Cooking breakfast just isn’t happening for some of us. If you’re the grab-n-go kind of person, I’ve got you. First of all, DO NOT feel bad about it. But if you find yourself wanting more in the morning, here are some things to try:

Choose a granola bar high in fiber (>3g) and/or protein (>5g)Crumble your fave granola bar over yogurtMake your own! I promise this is easy and you can add tons of good stuffPair with another grab-and-go item like a boiled egg or drinkable yogurt (or kefir)

 

Nothing

All of you breakfast skippers out there thought you were going to sneak out of here, but I’m looking at YOU. Your homework is to take what you need from this. Maybe experiment with eating breakfast using some inspo from this list and see how you feel.

Remember: Add what YOU need

I’m not telling you that you need to eat more protein at breakfast, eat more fiber, or get more veggies. I’m also NOT saying you need to stress over “adding nutrition” to everything you eat.

I do know the value of a hearty, nutritious breakfast…and I also know the struggle of making it happen. Breakfast often gets the least amount of MY attention, even if it is my favorite meal of the day.

I’m just saying, I get it. These are just ideas!

And if you’re feeling the pressure to cut out your favorite breakfast foods this New Year, screw that. Give your body more of what it needs, while still enjoying the food that bring you joy!

I hope this helps!

PS – If you want some easy, super nutritious breakfast recipes, check out Cassey’s protein cookbook!

Can Cutting Back on Alcohol Help With Anxiety?

If you went to a NYE party with your friends, then you might have had a drink, or two, or three… For some people, having a drink on a night out may help relieve anxiety or loosen inhibitions. However, on the flipside, drinking alcohol might actually increase feelings of anxiety and uneasiness which can be uncomfortable. 

Personally, I’ve never had a sip of alcohol, ever.

Yes, really — no wine, beer, cocktails, nada. My reason to stay sober stems from my Generalized Anxiety Disorder. While many people with anxiety feel inclined to drink to get some short term relief, I have anxiety about exactly that.

What if I don’t have control? What if I can’t think clearly? All of the “what if’s” have prevented me from drinking and I don’t have a problem with that. However, I’m not going to lie, sometimes it can be difficult to feel comfortable in social situations when everyone around you is drinking and you’re there with a shirley temple. 

Josie Maida, a Florida-based foodie and food writer, has plans on being sober in the New Year for reasons similar to my own. “I really feel that in so many cases in my life alcohol has made the problem worse. It just throws me off, and I never know if I will feel happy and fun drinking or anxious and stressed.

If you drink a bit more than you care to admit, then you might be thinking about participating in ‘Dry January.’ Even if you drink sparingly, you may still want to explore sober curiosity and reduce your alcohol intake. Everyone’s reason for cutting back or going sober is different and they are all valid. 

“Many people choose not to drink or not drink heavily for many reasons and it’s important to respect someone’s choice if they turn down an alcoholic drink,” says Kristen Gingrich, licensed clinical social worker and certified alcohol and drug counselor. 

Before we dive deeper

It’s important to note that you cannot simply cut out all alcohol cold turkey if your intake is high. If you do that, then you could experience withdrawal symptoms, which can be quite dangerous. In these situations, you’ll want to seek professional help at a rehabilitation program or other clinic where you’ll have support during every step of the way. 

Now let’s find out more about the correlation between alcohol and anxiety and tips for cutting back on alcohol consumption from counselors and doctors. 

@eatlizabeth How one simple choice saved my life #healingjourney #sobercurious #sobriety #anxietyrelief #dryjanuary ♬ original sound – marianne

Can a break from alcohol help with anxiety?

There are a plethora of reasons one might have anxiety, so you can’t pinpoint every case on alcohol. However, drinking definitely doesn’t help especially if one is looking for long term relief from symptoms. 

“Heavy drinking exacerbates anxiety, depression and insomnia,” says Dr. Kristin Gill, psychiatrist and Chief Medical Officer for Minded, an online psychiatry company designed for women. “Even small changes in alcohol consumption can have a significant impact on physical and mental health.” 

With this in mind, taking a break or cutting back on alcohol consumption (if it’s safe for you to do so), may help reduce symptoms of anxiety and improve those of related disorders.

And since Blogilates is the #1 female fitness channel on YouTube, we might as well add how Dr. Gill said that women, at baseline, are already at a greater risk for developing alcohol-related illnesses (such as liver disease, certain cancers, brain, and heart damage) compared to men due to differences in how alcohol is metabolized. In addition to helping with anxiety, cutting back on alcohol may also improve other areas of your overall health making the case even more compelling.

‘Hangxiety’ is a thing too

When people talk about hangovers, they usually complain about the headache, nausea, and fatigue. But there’s another common hangover woe that is often overlooked (or not as often talked about): anxiety.

Alcohol interferes with some neurotransmitters, which makes you feel relaxed and “loose” while you’re drinking. But once the alcohol wears off, that interference can make you feel more anxious (or depressed) than before.

A hangover can also cause some physical symptoms that mimic anxiety, like feeling nervous and mentally drained.

@jessekatches anxiety relief pt. 10 – always better to know. #fyp #anxietyrelief #depression #alcoholanxiety #mentalhealthtiktok ♬ original sound – Jesse Katches

How to cut back on alcohol consumption

This process is going to look different for everyone, and we want to reiterate how this isn’t possible for everyone depending on current drinking habits. You’ll need to speak with your doctor or a substance abuse professional to make sure it’s safe to do so and come up with a plan that’s healthy for how. 

“Many people use alcohol as a coping mechanism to help their anxiety especially in social situations, so if you take that away without replacing it with any other coping skills, you will see an increase in symptoms,” says Gingrich. 

Individuals who are most likely to experience these symptoms are people who already have underlying conditions such as depression, anxiety or other mental illness.

However, for more casual drinkers, here are a few general tips on how you can consider cutting back on drinking alcohol: 

Get friends and family involved

Whether you have goals of eventually being completely sober or solely wanting to participate in “Dry January,” you’ll want to see if you can get your friends and family involved. It can be a semi-isolating experience to cut back on alcohol when everyone else around you is drinking. 

“The downs can feel lonely at times, and some friendships/ relationships are lost because you no longer drink, but that is the culture of alcohol,” says Courtney Andersen, sober life coach and founder of Sober Vibes. “In the end, I choose sobriety one thousand times over the time spent in my active addiction to alcohol.”

However, if you have a few friends or family members willing and able to get on board with you, then it may be easier.

“If you have some friends and family members get on board, you can have and participate in social gatherings without feeling left out,” says Gill. “It may help take away some of the pressure generally presented at a party to drink and “loosen up.” 

 

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Order a mocktail

Many establishments now offer an extensive mocktail menu filled with delicious drinks that can be enjoyed on a night out that don’t contain alcohol. Gingrich says this can be a good alternative for those looking to cut back on alcohol consumption.

Journal about your experiences

Taking this step to cut back on alcohol may bring up some feelings inside and you’ll want to have a place to express those. “You may find it helpful to set aside five minutes a day to write about how you are feeling emotionally and physically while you are not drinking,” says Gill. “Keep note of when you have the strongest urge to drink and when you feel like you miss alcohol the most. This can help you to identify patterns in your drinking.”

Be kind to yourself

It may seem easy to let a setback blur all of the progress you’ve made, but try to remind yourself that you’re trying your best. 

“Take it a day at a time, find a community, and know that letting go of alcohol is an act of self-care,” says Andersen.

From the Editor: This New Year, We’re in Our Microhabits Era

I have been bursting with thoughts and ideas this New Year. That’s mostly a good thing, because it means I’m motivated, right? I’m excited for the year – yay!

But there comes a point when that “New Year” energy leaves you feeling stuck (at least it does for me), because there are so many things you want to do, change, and start that it’s like okay…but where do I actually start?

Decision paralysis sets in, or maybe you try do to all the things at once and then you burnout halfway through January. Motivation quickly fizzles into guilt.

I’m all for a New Year’s resolution, but this got me thinking as I was planning content for January on Blogilates.com. Instead of churning out all of your typical “new year, new me” content, I wanted to be more intentional. What do we really need as we embark on 2023?

After talking with the team about their thoughts on growth and change this New Year, it was clear that we were all on the same page. Cassey’s 30-Day Good Mood Challenge was the final piece to the puzzle, confirming that we’re looking for something different.

This year, we’re choosing slow, sustainable growth.

We’re in our ‘microhabits’ era.

And that is the theme for January here on Blogilates.com.

What’s a microhabit? Did I make that up?

One of our writers (hii Kennedy!) introduced me to this concept last fall – you can read her article about it here! Basically, a microhabit is just a bite-sized version of a habit. One example could be if you want to start meal prepping, the microhabit would be simply washing and cutting fruit every Sunday. Or maybe just making a grocery list every week.

It’s small, but it’s achievable.

And the magic lies in the small things.

The concept of small, attainable goals is nothing new. Neither is slow wellness. I think we just lose sight of these concepts with the hype of the New Year, when we actually need them the most.

We love a big picture moment, but one resolution doesn’t change us. It takes little habits that seem like NBD to build up to that noticeable change. And this is what makes change so HARD. Nobody posts transformation videos about waking up 5 minutes earlier. It doesn’t feel that cool to stretch for 10 minutes. Trying avocado toast for the first time doesn’t feel revolutionary, but IT IS.

Every time you fulfill a commitment to yourself, you want to find more ways to do just that. Every time you crush a tiny goal, your motivation increases. Your confidence grows.

The vision for January

Throughout January, you’ll find articles, recipes, and personal stories to help you discover and achieve bite-sized goals. Your job is to take what you need. Put some microhabits into action now, and keep some in your pocket for later (January isn’t the only time we’re allowed to make change, you know).

And on that note, there’s no pressure here to change AT ALL. Growth isn’t linear, and we want to normalize NOT constantly “working on ourselves.” But that’s another ramble for another time.

What’s your microhabit? I’ll go first.

I’m actually getting out of bed at my first alarm.

I usually snooze 3-4 times (ahhh I know), but my goal is to actually get my body out of bed on that first one. I know if I do that, other changes I’ve been nagging myself about for months will fall into place more naturally.

I’ll have a few more minutes to myself before my kids wake up, which is major for my mental health. I can use those 30 extra minutes to sit in silence, get some work done, stretch, or read. All things I need more of, but for now, I’m focusing on that very basic microhabit.

NOW tell me yours!

And if you’re sitting this out for now, we can still cheer each other on

The Only Protein Pancake Recipe You Need – Supersculpt Pancakes!

Hey guys!

If you’re following along on the 30-Day Good Mood Challenge, the “challenge” for Day 12 is to make protein pancakes! That’s coming up, so I thought I’d share the recipe here! Honestly I can’t believe I haven’t shared this recipe here before because it’s my favorite protein pancake recipe everrrr. They’re SO FLUFFY.

Wanna see?

I TOLD YOU.

You know I’ve been working to perfect the protein pancake forever, and this is just too good. It was actually the inspiration behind developing my Sculpt + Debloat Protein Powder, because I wanted to create a protein powder that I could cook with.

This protein powder mixes sooo well and makes the perfect base for the pancakes. But the thing that give this recipe that true “pancake” texture is the tapioca powder. So don’t skip this!

Protein pancake toppings

Very important! You can totally enjoy these plain and they’ll taste great and give you 25 grams of protein which is amazing. OR you can add some toppings to make these even more delicious and filling. Here are some of my protein pancake toppings:

Peanut butter (any nut butter works!)BlueberriesMaple syrup

 

Choose one…or pile on all three. YUM.

Let’s make Supersculpt Protein Pancakes! PrintSupersculpt Protein Pancakes#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }The fluffiest protein pancake EVER. This recipe is gluten-free and dairy-free, with 25 grams of protein per serving.Course Breakfast, SnackCuisine AmericanKeyword snacks, dairy-free, breakfast, post-workout, high-protein, gluten freePrep Time 5 minutesCook Time 10 minutesTotal Time 15 minutesServings 1Ingredients2 scoops Sculpt + Debloat Protein Powder⅓ c liquid egg whites1 Tbsp tapioca powder½ tsp baking powder1-2 Tbsp water To thin batter as neededInstructionsHeat a pan over medium heat and drizzle with a little oil.In a mixing bowl, whisk pancake ingredients until just combined.Add a dollop of batter into the pan and let it cook for a minute or so before flipping. Repeat until you have your stack of fluffy pancakes! I like to top mine with peanut butter, blueberries, and/or maple syrup!

 

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LMK when you make this protein pancake recipe!!!

 

I wanna seee those fluffy stacks of Supersculpt Pancakes! Tag me @blogilates!

If you want more recipes using my Sculpt + Debloat Protein Powder with Probiotics, I created an entire cookbook just for that! You can find it here.

More fun recipes to come for the Good Mood Challenge!

Gaslighting: What to Do When It Happens With a Friend

“Don’t gaslight me,” Aubrey Plaza says in a scene during her brilliant performance in Season 2 of “The White Lotus.”

Before you worry that we’ll spoil the show for you (and don’t worry, we won’t), this pop culture reference demonstrates the rising popularity of a term that is showing up everywhere: gaslighting.

It’s living in our vocab rent-free, but what does it really mean? I spoke with Dr. Sue Varma, a board-certified psychiatrist in New York City to learn more.

“Gaslighting is a colloquialism that refers to a form of psychological manipulation, intentionally meant to undermine a sense of reality and make you question what you know and believe to be true. It is done by someone trying to gain power over you and to erode your sense of confidence.”

In other words, it’s when someone distorts the truth and makes you doubt yourself or feel crazy.

‘Gaslighting’ is 2022’s word of the year.

Every year, Merriam-Webster looks at data to see which word has been significantly looked up in the past twelve months, and cited across a number of publications. 

And in 2022, ‘gaslighting’ saw an 1740% increase in lookups.

Fun fact: The term (and unfortunately, the practice) has been around since writer Patrick Hamilton’s 1938 play Gaslight, in which a character constantly dismisses and berates his wife and exemplifies his toxic masculinity. 

Recently, the buzzword “gaslighting” has gained popularity as mainstream television and film has adapted it into the fabric of our culture. 

More recently, Dr. Stephanie Sarkis, a psychotherapist and expert in mental health, published a book illustrating how this term applies to other aspects of life, including romantic relationships, friendship, workplace politics, and family dynamics. And of course, social media fueled the further use of this term as more and more users around the globe transparently shared situations in which they were gaslighted or were gaslighting others.

“Since a few decades ago, the use of this manipulative technique has expanded to include a wide variety of situations where a person’s experience is being minimized, dismissed or invalidated,” added Dr. Varma.

We tend to think of gaslighting in romantic relationships, but one of the most common scenarios where gaslighting is present is actually in the context of friendship. 

If you’ve ever experienced a friend riling people against you, instigating rumors, or creating gossip or lies that are far from the truth, guess what? That’s a form of manipulation. 

Why might a friend do this? It may be because of underlying jealousy, increased comparison amongst friendship groups, or narcissistic characteristics within a person.

@danessyauguste“Boyfriends ex husbands daughter” bye I just say things♬ original sound – Danessy Auguste

Signs a friend is gaslighting you

Sometimes the signs of gaslighting are very apparent and over time, patterns of behavior can further clarify if someone is being gaslighted. According to Dr. Varma, some red flag phrases in friendship include:

–  “You don’t know what you are talking about” 

–  “You’re crazy” or “you’ve always been crazy” 

–  “It’s all in your head.” 

This form of psychological manipulation (which differs from disagreeing with someone) can be damaging because the accuser is trying to shift blame on you or attack your perspective instead of accepting responsibility or meeting you halfway. 

To make things worse, trying to defend or confront the other person can often instigate them further.

 

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How to deal if a friend is gaslighting you

If you, or someone you know, are in a situation where a friend or a romantic partner does something that crosses a line, excludes you from plans, or even makes fun of you at your expense, there are ways to handle gaslighting. 

1.  Spot the signs

Notice any gossip or untrue statements about you that are being said by others. If you worry that a friend is responsible for spreading this misinformation, start by limiting how much personal information you are providing that person and take a step back from that relationship. 

2. Establish boundaries

Say no if that person is trying to contact your spouse or your partner or others that are close to you. If a person constantly disparages you, avoid being in the same space as them to give them further opportunities to make negative comments. And if all else fails, cut contact with that person and break off that relationship.

“If gaslighting is a constant theme in the relationship, it signals the need for considerable boundaries. It’s very hard to have a mutually satisfying relationship when someone doubts your entire world view and life experience. For me, the basis of a relationship includes respect and validation. In a gaslighting situation, the other person lacks empathy so limit further engagement if possible. Keep it short and to the point.”

The power of social media

It’s not only Crisscross Hourglass Leggings and Amazon dupes that go viral. The exploding search traffic for ‘gaslighting’ is proof that social media can be helpful in creating awareness about important topics too. There’s now more awareness than ever about what gaslighting is, especially for those who did not know how to define or phrase the emotional abuse. 

By spotlighting certain behaviors associated with gaslighting, platforms like Instagram and TikTok are giving users the ability to empathize with others in similar situations. Or, at the very least, it gives those who are unfamiliar with this manipulative technique a chance to recognize red flags as a preventative measure.

Another thing we can learn from social media: You are never alone! And if you think you are being gaslighted, stand up for yourself.

5 Food Rules We Left In 2022

A new year is here, and you know what that means: New Year’s resolutions. Like a lot of people, I used to treat January 1 like a starting block for a new diet or weight loss goal. Why? Because it was the norm.

I mean, it’s still the norm. The ads for weight loss tips and wellness packages started creeping into my fyp the second the clock struck midnight on December 26.

I’m not sure why it took me so long to realize that starting every year with a new set of rules and expectations that were not sustainable at all was NOT it. I was setting myself up for failure year after year, and it was taking a toll. But now I know better, and I’m not about to let you fall into the same ‘food rule’ trap.

Oh and if there’s any question, I am NOT judging you if weight loss is on your resolution list. I’m only here to clear the room of diet rules once and for all

These are the food rules we’re ditching in 2023.

 

Or maybe I should say, the food rules we’ve already ditched but are definitely leaving in 2022 and never looking back.

See ya. Bye.

1. Detoxing

There are some detoxes I can get behind…like a screen detox. But when it comes to food, we’re done pretending like we don’t have a complex and mind-blowingly cool setup in our own bodies for getting rid of waste and toxins. 

If you want to eat more veggies in the New Year, that’s great! But please don’t start a juice cleanse or a super restrictive diet disguised as a “detox.” And PLEASE don’t spend $$$ on detox teas … unless you want to kick off 2023 on the toilet. 

2. “Clean Eating”

I wrote an entire article on my feelings about clean eating, so read that before you come for me saying that this food rule is just healthy eating

The TL;dr of it is this: I used to share those “eat clean” graphics on Pinterest, and I used to obsess over everything I ate. 

Because that’s what happens when you try to only eat “clean” foods. You start to base your entire self-worth on whether you ate good or bad foods that day. Maybe you obsess over food labels or avoid social situations where too many “bad” foods are around. 

And who decided which foods are deemed “clean” anyways? No one knows, but what probably started out as a well-intended piece of advice was absolutely swallowed by diet culture. Now, it’s just a marketing term.

3. Avoiding ALL processed foods

Hi, I’m a dietitian that is telling you to eat processed foods. Because not all processed foods are bad. 

Apple slices? Processed. 
Broccoli florets? Processed.
That spinach you picked from your own garden but then washed and trimmed? That is now processed.

We can’t throw the term ‘processed’ around like it means poison anymore.

Any time a food is altered in any way, it’s processed.

Obviously I know that when people talk about processed foods, they’re not talking about the minimally processed fruits and veggies. They’re talking about canned and packaged foods, with additives and preservatives, which we’ve deemed as “garbage.”

But the thing is… those aren’t all “garbage” either. Think about the protein someone might get from a can of tuna (27g) or even a serving of canned chili (16g) (and the fiber – 8.5g!). Or the fact that for some, canned veggies are the only kind of veggie within easy access. As for packaged foods, picky eaters might get most of their fiber and some vitamins and minerals from cereal or crackers. We have to consider the big picture.

And let’s take a moment to give frozen fruits and veggies the credit they deserve. 

People who look down on frozen produce are really missing out. Not only do frozen foods help us avoid food waste (so sorry, spinach turning to mush in my fridge), but these fruits and veggies are actually harvested and frozen at their peak. And that means peak nutrition.

4. Healthifying everything

One of my favorite things to do is play around with recipes to pack them with more nutrition (heyyy protein pancakes!). But I also eat “normal” pancakes with zero guilt. There’s no need to “healthify” every one of your favorite recipes, especially if it’s in an attempt to replace or “cut out” a food you love, but feel like you should avoid because it’s “bad.”

I enjoy cookies made out of mashed banana, but they will never taste like Nestlé Toll House. Same with cauliflower crust pizza! It’s tasty when I’m in the mood, but I’m not pretending it will ever taste like Dominos. 

Agreed? 

5. Skipping meals after eating past fullness

Even if you ate 3 days worth of calories yesterday, you still need to eat today. 

Just because you demolished a stack of pancakes this morning, that doesn’t mean you “make up for it” by not eating the rest of the day.

While we’re here, let’s just go ahead and commit to never punishing ourselves with a workout after eating something “bad” or overeating too. 

Food guilt is staying in 2022.

We’re being KIND to ourselves in 2023. The cycle of “new year new me” followed by constant guilt due to giving into cravings, shame around food, and picking ourselves apart because we didn’t achieve something that probably wasn’t realistic in the first place is overrrrr. 

Byyeeee, food rules.

If you want to work on nourishing your body without food rules, stick around. I’ll have some tips in January to help you do just that in a way that will also improve your relationship with food. 

And if you want to start the new year with small, attainable challenges that will make you feel GOOD, check out the 30-Day Good Mood Challenge (it’s not too late to start!)