Cassey Ho's Blog, page 44
August 27, 2022
Is it Time to Get on the Sober Curious Bandwagon?
You’ve seen the TikTok trend that goes something like, “What’s a scam that’s become so normalized that we don’t even realize it’s a scam anymore?” …right?
One night as I scrolled my fyp, I came across a stitch that responded with “alcohol.” Interesting…but wait. Is that true?!
What I hadn’t come across on my fyp YET was #sobercurious. But it wasn’t long after that night that I learned just how the idea of ditching (or at least becoming more mindful about) alcohol is not only finally becoming a more normalized lifestyle change, but it’s trending.
What does it mean to be sober curious?View this post on Instagram
A post shared by rubywarrington (@rubywarrington)
I asked Jordan Grainger, who started sharing her own sober curiosity journey on TikTok early this year. Since then, she’s become a well known advocate and educator for the lifestyle.
“The idea behind it is that you’re starting to get curious about the way that alcohol shows up in your life.”
The term was coined by Ruby Warrington in her book Sober Curious: The Blissful Sleep, Greater Focus, and Deep Connection Awaiting Us All on the Other Side of Alcohol.
When she read Sober Curious, Jordan said something just clicked. She hadn’t been happy about her relationship with alcohol for a long time, reflecting on intensified mental health struggles and hangovers that would emotionally “take her out” for a week. So she took on Warrington’s 100-Day Sober Curious Reset and treated it like “an extended dry January.”
In the end, she said the break from alcohol gave her space and permission to really explore and understand her relationship with alcohol.
Jordan describes sober curiosity as part of a spectrum, ranging from frequent drinking to a damp lifestyle, mindful or intentional drinking, sober curiosity, and teetotal sobriety.
“I think one of the things that makes it very approachable is it’s also very personal to each person. The theme is getting curious and really understanding why and how you’re drinking and how you can kind of change your relationship with alcohol.”
She also wanted to be clear that voluntarily exploring sobriety is not at all the same as sobriety for someone addicted to alcohol. Anyone experiencing symptoms of alcohol addiction should seek help from a medical provider.
Why people are breaking up with alcohol (kinda)
@jordan_grainger Changing your relationship with alcohol might not fix all of your problems… but it will fix alot of them#sobercurious #sober #alcoholfree #soberinseattle #sobercuriousmovement #sobercuriousjourney #sobercurioustiktok ♬ original sound – AnxietyGangOfficial
On the surface, I get why people decide to ditch alcohol, especially now that I’m in my 30’s and for me, hangovers last no less than 3 days. But why NOW, and why does this seem to be really taking off among the Gen-Z crowd?
When I briefly discussed this with the team at Blogilates HQ, there were some good hypotheses: Maybe after COVID, we’re all a little more health-conscious? Or maybe it’s part of a bigger movement to improve mental health.
I brought this up with Jordan too. The first thing she pointed out was that sober curiosity has probably always been a thing. The difference is now, people are actually talking about it.
As we were chatting, she glanced at the sober curious hashtag on TikTok and told me it had 40 million views when she first started posting about her journey this spring. The day we were talking, it had grown to nearly 153 million views. Now a few weeks later, it’s still growing at nearly 189 million views.
This is important because it NORMALIZES something that is often socially isolating.
The sober curious post-COVID theory
@heatherhiilani Where are all my sober curious people at? #sobercurious #soberlife #sobercuriousjourney #alcoholfree #alcoholfreejourney #zeroproof #kineuphorics #mocktails #fyp #PrimeDayDreamDeals ♬ original sound – athena
Jordan’s take on this theory was less about COVID making us health-conscious, and more about COVID forcing us face the root of why we drink.
“COVID took our friends away. It used to be that I would go to the local bar and have four drinks on a Wednesday night. And that was completely normal. Now I want to have four drinks on a Wednesday night, but I’m sitting in my house alone in the middle of quarantine. So I think a lot of people started to realize that their drinking was a little bit more problematic or they were drinking to cope or they were drinking to fill holes in kind of in negative ways.”
Quitting alcohol also gives you the gift of time.
Not only does a night out drinking often mean you’re going to bed late, but alcohol actually disrupts your sleep. This leaves you feeling sluggish and less productive the next day, or even for a few days after a night of heavy drinking.
This was one of the major things Jordan noticed during her challenge. “I was able to get into a consistent workout routine and take my dog for a walk. And I started a podcast with my friend and I started incorporating hobbies back into my life. And so like, it literally felt like my week doubled. It was crazy.”
Then there’s the mental health aspect.
Obviously having more time to get things done is a big help for mental health, but simply cutting back on alcohol is major too. Jordan noted in one of her most-viewed TikTok videos that now that she isn’t drinking, she’s noticed her anxiety is gone. And while alcohol alone isn’t a cause for anxiety, it definitely exacerbates it.
There’s science to back this up too, since drinking alcohol literally alters your brain chemistry.
Alcohol really is a (health) scam
I’ll never forget learning the science about what alcohol does in your body when I was in college. Learning the ins and outs of how the body metabolizes alcohol highlighted exactly how it causes so much damage. We all know the obvious effects of alcohol like fewer inhibitions, poor judgement and maybe feeling sick by the end of the night. But there are some other effects that you may not notice until you take a break from alcohol.
Short-term health effects of drinking alcohol
DrowsinessDehydrationMood changesNausea and vomitingDiarrheaHeadacheVision and hearing disruptionLoss of consciousness (blacking out)
Long-term effects of drinking alcohol
Long-term mood changesWeight changesSleep problemsDecreased libidoMemory and concentration problemsVitamin deficienciesInflammationOrgan damageAlcohol dependence
The non-alcoholic beverage industry is explodingView this post on Instagram
A post shared by Ritual Zero Proof (@ritualzeroproof)
We’re not the only ones noticing that more people are talking about ditching alcohol. Brands are noticing, too. In fact, the inspiration from this article was born when someone at Blogilates HQ noticed alcohol alternative brands in her IG ads. It seems like a new non-alcoholic bevvie is popping up every day. Non-alcoholic wine shops are popping up everywhere too – even where I live in Indiana, where it feels like we’re normally behind the trend.
I spoke with Marcus Sakey, Co-Founder of Ritual Zero-Proof to learn more about the growth of non-alcoholic drinking.
“Non-alcoholic drinking isn’t a moment, it’s a movement. This isn’t a niche product or consumer we’re talking about. A non-alcoholic cocktail is for anyone who is dieting, training, making a baby, already had a couple drinks, is doing Dry January, has to work in the morning, or is simply trying to be healthy and wants a clean cocktail.
And by no means is it an all-or-nothing proposition. 78% of people who drink non-alcoholic cocktails also drink alcohol. For us, it’s about balance, and Ritual offers a tool for each of us to find our own sense of balance.”
This completely aligns with the premise of sober curiosity, but also serves as an important reminder that there’s a place for these products beyond actively cutting back on alcohol.
Oh, and the marketing of these products is absolutely stunning. Everything from the packaging to the social media aesthetic to the promise to make you feel “euphoric” or “focused.” But of course I had to wonder…
Are these drinks healthier than alcohol?If you’re wondering why a dietitian is writing this article…. this is why. Obviously drinking less alcohol is going to be a healthy change all around. But are there any downsides to replacing alcohol with non-alcoholic products?
I assumed that most of these products would remind me of mixers, mainly in terms of sugar content. However, I was surprised to learn that most of the popular products out there actually aren’t high in added sugar. Obviously the non-alcoholic spirits like Ritual Zero-Proof aren’t sweetened at all, because they’re most often combined with some kind of mixer. But even the products meant to be consumed on their own like Vybes use little to no sugar. Most are light sweetened with monk fruit or stevia.
What about ‘mood enhancers?’If you’re wondering why you wouldn’t just drink a Sprite or some kombucha to replace alcohol, I had the same question. However, some non-alcoholic brands found a way to “take the edge off,” even without alcohol. Here are some common ingredients, often referred to as nootropics, and how they claim to boost your mood:
CBD – Many people use CBD to manage anxiety, help with sleep, and to alleviate chronic pain. The amount and type in non-alcoholic beverages varies, so this may benefit some more than others. Also, research on these claims is still ongoing.
Adaptogenic mushrooms – Several types exist that may help with focus, mental clarity, energy, stress, and anxiety. Although these mushrooms have been used in Chinese medicine for thousands of years, more research is needed to back these claims up.
L-theanine – An amino acid used to boost mental function, increase feelings of calm, and boost creativity. However, only a few small studies have found this to be effective.
Caffeine – This one’s nothing new, and helps with energy and concentration. Pay attention to the amount of caffeine in a product, as some people need to be careful not to consume too much. Caffeine could also induce anxiety or make you feel jittery.
Melatonin – To help you relax. However, if you’re sensitive to melatonin or not used to taking it, this could just make you sleepy.
Health is about more than the nutrition labelView this post on Instagram
A post shared by VYBES (@idrinkvybes)
If you replace alcohol with a beverage that doesn’t have textbook “healthy” nutrition label, it could still benefit your overall wellbeing. So keep that in mind if you embark on a sober curiosity journey.
At the end of the day, it’s about finding the most sustainable healthy lifestyle FOR YOU. Maybe you’ll have fewer drinks at social events, or you’ll set a limit for how often you want to drink. Maybe you’ll experiment with sobriety for a while to see how you feel. Or maybe nothing is changing about alcohol in your life.
Stay tuned for a sober curious taste test!If you want to learn more about sober curiosity (there is SO much more!), check out Jordan’s TikTok and the book that started her journey, Sober Curious.
If you want to learn more about non-alcoholic products to try, STAY TUNED! Obviously we had to try some, right?! I’m currently taste-testing some brands and mixing up some non-alcoholic mocktails and so far I am looooving them. Once I’m done testing, I’ll write up a full review so you can try some too!
August 23, 2022
Op-Ed: Misdiagnosis and a Journey to Healing With Lyme Disease
I was convinced the only reason a social worker hadn’t visited my exam room was because I was one. It was close to my fifth ER visit in weeks and I could tell the staff was starting to question my sanity.
Today, my symptoms were extreme joint pain plus a swollen knee. The physician couldn’t deny that my leg had ballooned by 3 times its size, but her dismissive diagnosis proved she didn’t believe what I felt: that my body was on fire.
To be fair, WebMD didn’t give me a good diagnosis either. The ER doctor told me I had a case of “walking on it wrong,” and to wrap my leg with bandages and ice it. But there was no way ice was the answer to months of symptoms including fainting spells, excessive menstrual bleeding, and numbness in my hands and feet. When I asked for further evaluation, she looked at me harshly and said, “Maybe you should try losing weight.”
Six months later, I cried to a coworker about my suspicion of having Multiple Sclerosis after a bout of facial numbness and distortion.
That chance conversation led to an appointment with a functional medicine doctor who later diagnosed me with Lyme Disease coupled with Bartonella.
Prior to my diagnosis, the extent of my knowledge about Lyme Disease was what I had learned on an episode of Real Housewives of Beverly Hills—which, as you’d expect, wasn’t much. So, I joined Lyme support groups to educate myself, and that’s when it became clear that my story was just one of many in this silent epidemic. A new report based on nearly 90 studies found that over 14 percent of the global population and 9 percent of North Americans may have or previously had Lyme Disease. However, getting a proper and swift diagnosis continues to be a burden for thousands.
For those who don’t know, Lyme Disease is caused by a tick bite, often followed by flu-like symptoms and possibly a bull’s-eye rash.
If treated with antibiotics within 30 days, you can recover with few to no long-term complications. However, most people don’t experience these symptoms, allowing the disease to lie dormant and attack parts of your body like the nervous system, joints, and heart. Common signs of untreated Lyme include swollen knees, headache, neck stiffness, arthritis, nerve pain, inflamed joints and spine, and facial palsy.
Physicians often attribute these symptoms to other medical conditions such as the common flu or chronic fatigue syndrome. Other times, they simply explain the pain away before even considering Lyme. Poor diagnostic testing coupled with the polarizing cost of care often causes many to go untreated, forcing many to suffer in silence with pain and mental health challenges. And even for those, like myself, who get an answer to their mystery illness, the average person spends approximately $16,000 testing, treatments, and loss of wages because much of the healing process is not covered by insurance.
That doctor from my story had “explained away” my failing health with my weight.
She also left me with no explanation for why it was important to adjust my lifestyle to better my condition. It drastically affected my mental health and convinced me for months that all the ailments plaguing my body were my fault.
As a therapist of 10+ years, I know these types of unfounded comments—often cast upon women—can trigger depression, anxiety, and unhealthy relationships with our bodies. However, one of the positives I was able to take away from the encounter was that I might have had more control over my discomfort than I thought.
… a relationship that had stayed in the “it’s complicated” phase for far too long.
I was always a chubby kid growing up. However, I didn’t realize this was something I “needed” to be embarrassed about until a girl in middle school called me fat during a blacktop argument. That day, I went home questioning my size for the first time, and soon those thoughts grew into enduring insecurities.
I started dieting at 14. I told my mom every few months which foods I was no longer eating, and joined every activity that would make me break a sweat. After 6 months, I dramatically slimmed down and flaunted my body in a mid-drift top every chance I got during the summer before 10th grade.
Then I started getting sick. I was on a strict vegetarian diet with no regard for the importance of protein, and my body started to respond. (Looking back, I believe this was the time I may have contracted Lyme Disease—20 years before my official diagnosis.)
Feeling mentally and physically defeated, I put on almost 50 pounds before graduating high school. More medical complications followed, and that coupled with years of yo-yo dieting landed me at 280 pounds the day I walked into that ER visit.
From my years of sitting in on patient exams as a medical social worker, I remembered that an anti-inflammatory diet helped with joint issues. So I placed my focus there.
I thought back to all the times I watched my elders create home remedies from the kitchen cabinet. Feeling nauseous? My grandmother would slice a lemon, sprinkle it with salt, and tell me to bite down. Had a sinus headache? My mother would steam up the bathroom with essential oils. Had a burn? Cool water, then apply some honey. For decades, I watched how food and plants could heal your body. So after begging for a remedy from western medicine, I figured my only option for relief would have to be DIY-ed.
After a few days of changing my nutrition around by adapting a low-histamine and Whole30 regimen, my leg swelling went down. After a few weeks on an anti-inflammatory diet, my joint pain subsided enough for me to start working out. I began to fall in love with fitness and living an active lifestyle.
It was not only beginning to heal my body, but it was also healing my mind. My depression and anxiety were slowly subsiding and the mental fog was lifting. I felt happier when I woke up. I was dancing in the kitchen with my kids in the morning, and I was smiling again. For the first time in a long time, I found myself heading to the gym out of desire instead of desperation. I even bought a gym bag, y’all!!!
Eventually, my family got tired of hearing about what I ate every day and what workout class I attended, so I started sharing my experiences online. Other women reached out to me to share their journeys with health and fitness and ask for accountability partners. I even got my kids to try broccoli (maybe the biggest achievement). The same girl nearing 300 pounds just months ago was now running a fitness support group online. I was blowing my own mind.
I had tons of setbacks along the way, but the reduction of symptoms continued to fuel my consistency.
However, I still couldn’t shake some of the chronic ailments like headaches, fatigue, and ocular distortions. By the time I was diagnosed with Lyme Disease, I had lost 50 pounds and had the healthiest relationship with food in my entire life. But the disease wouldn’t go down without a fight. I needed more help than just nutrition could offer.
I finally took the plunge and contacted the functional medicine doctor referred by my colleague. She was one of the leading specialists in the United States combating this illness, not only with Western medicine but herbal remedies, supplements, and nutrition changes. After a slew of tests to learn how my hormones, gut, and overall body had been affected by Lyme, she curated a custom treatment plan of 19 prescription meds and natural supplements. It was a much more aggressive regimen than the traditional approach of a few antibiotics, but years of living without treatment didn’t give me many alternatives.
That week, I started my treatment plan and it nearly knocked me to my feet multiple times. I am convinced that if my body was in the same state as it was six months before, I may not have been able to care for my children or myself during the initial phase of my treatment. My doctor said this rough patch was a jumpstart to my healing journey.
Nearly 9 months later, I received an “undetectable” Lyme result. It was one of the happiest days of my life. As I continue my treatment to completely expunge the Bartonella, nutrition and fitness remain an essential part of my treatment plan.
Now 70 pounds lighter and counting, I know that my morning medications are just as important as my morning run and smoothie. Now less anxious and more mentally fit, I know moments of calm and peace are just as important as those moments of focus and determination. With one disease down and one disease to go, I know the importance of wearing bug spray and long socks when I hike to avoid tick bites. Balance.
But the thing is, now that I know, my mission is to make sure others do too.
The most important next step for making sure people are properly diagnosed and receiving proper treatment is to get folks educated. Education turns Lyme from an invisible illness to a clear enemy. So, when you overhear your work wife lament about some of these symptoms, send her this article because she could have Lyme. She also couldn’t, but at least you’ll show her that you’re listening. And as my story and the story of countless others proves, that can be hard to find.
This is the experience of a contributing writer and should not be taken as medical advice. As always, consult with your medical provider for any concerns and before changing your diet or exercise routine.August 22, 2022
Is DNA Testing Worth the Hype?
Hey guys!
You know I’m kind of obsessed with data. I’m constantly tracking and problem-solving in both my business and my personal life. I spend hours looking at sales trends, taking polls on IG to perfect designs, and journaling my goals so I can reflect later and build. During my 90 Day Journey, I tracked every rep, weight lifted, and mile time so I could see all signs of progress!
I’m sure you can imagine I didn’t hesitate AT ALL when I had an opportunity with CircleDNA to gather the deepest, most personalized data possible about myself! So I got my CircleDNA Premium Kit (which is LITERALLY the most detailed DNA kit in the world!), did the cheek swab, sent it in and then OMG you guys they gave me over FIVE HUNDRED data reports!!!
My dream, truly.
Months later, I’m still nerding out over the results and I wanted to give you a little update on how I’m using what I’ve learned so far!
All bodies are not the sameSo first thing first – the huge thing about this test for me was the way it confirmed that all bodies are NOT the same. I’ve been saying and believing that we’re all different and that different things work for different people for yearrsss but the confirmation of that from this test was everything.
How CircleDNA worksHow can DNA tell you about your fitness? Let’s get science-y.
Circle uses Whole Exome Sequencing (WES) to scan all of your protein-coding genes. This gives millions (literally) of data points to ensure a comprehensive and accurate look at your genetic blueprint. Like, 99.9% accurate. What’s really crazy is how it seems like this should require something invasive to get such a deep look into your DNA…but it doesn’t! Just a simple saliva swab that you mail back to the Circle lab (this is totally free – they send you a label and everything!).
Over 20 categories of reports from ONE saliva swabI know, isn’t that CRAZY?! I’m not sure what I expected when I got my results but omg I was so fascinated to see how my DNA could tell me about things like my skin, sleep and even behavior. Like what?
I was most excited about the nutrition and fitness categories. I was in the middle of my 90 Day Journey to Muscle, and struggling for that last 30 day stretch. I was having a hard time pinpointing what exactly was going to work for my body to hit my goal, which was to build as much muscle as possible.
People were yelling at me on my posts, saying I was doing everything wrong. My workouts were wrong. I wasn’t eating enough. But I felt like I had a pretty good handle on what DOES work for me, because putting on muscle has been a challenge for me my entire life. Again, all bodies are DIFFERENT.
So mentally, I was feeling stuck.
I’ll get more into those results in a minute, because first I have to mention some of the other reports I got from my test. They included:
– Stress and sleep (sleep was also huge on my journey!)
– Behavior
– Skin (always figuring this out)
– Disease risk
– Physical traits
– Success traits
– Music and dance (so fun!)
– Brain health
– Family planning
There were times with my results that I was like YEP that is totally me and then other times when I felt like I was learning about myself or making connections about things I struggle with. For example – my test totally confirmed that I’m a supertaster!!
The disease risk reports were super interesting too because they make you aware of certain diseases and health conditions that you may be at higher risk for. It’s like a step beyond family history that simply puts things on your radar so you can be as proactive as possible. CircleDNA identifies elevated risk for things like asthma, kidney disease, hypothyroidism, cancer, migraine, allergies, and more. There’s a specific report for cancer risk that identifies risk for 35 types of cancer.
Of course this is in no way a diagnosis and isn’t meant to scare anyone. I’m using the info from my test as an opportunity to chat with my doctor about what I should have on my radar based on my results and any lifestyle changes I should make. Remember – the data here are about risk based on your DNA.
Same with family planning. Even though I didn’t take this test specifically for these reports (you totally can btw with the CircleDNA Family Planning kit), I think it’s good for couples to have some awareness about anything they may be a carrier for and other information that can be passed down to future generations.
What I’ve changed with fitness and nutritionSo…now that it’s been a few months since my 90 Day Journey ended, have I changed my workouts and diet based on these results?
Just like I plan on talking with my doctor about some of the medical reports, I talked with our dietitian to learn more about HOW I can apply this data to my eating habits, and with a certified fitness instructor about how I should approach my workouts and goals based on my findings from this test.
My biggest nutrition takeaway from my reports was SO MANY SENSITIVITIES. I’ve been pretty open with you in the past about why I avoid certain foods as much as I can. Dairy always makes me bloated and triggers my skin to break out. I have the worst reaction to alcohol and it tastes like actual poison. Chocolate and arugula taste sooo bitter no matter what I do. I feel a lot better overall when I don’t eat a lot of grains.
And if you peek at the reports for things I’m at higher risk for … it’s all there.
So of course when I talked with our dietitian Breanna, she was super supportive of continuing to simply listen to my body.
“There’s nothing wrong with avoiding the foods that you can pinpoint for making you feel uncomfortable in any way. But to confirm whether or not you’re truly sensitive or intolerant to these foods, I’d recommend seeing a dietitian who specializes in allergies or an allergist who can properly test you.”
She went on to encourage me to get further testing if my symptoms interfere with my daily life or become difficult to manage. For me, I’ve gotten pretty familiar with my “problem” foods and how often I can handle them before I notice things like bloating and acne creeping back up again.
During my last 90 Day Journey, everyone wanted to tell me how THEY thought I should be planning my workouts. According to some people, I was doing too many reps. My weights weren’t heavy enough. I was doing too much cardio. And even though my gut told me I felt better doing my workouts how I planned, I still switched during the second month to lower reps and higher weights.
And guess what? I put on MORE lean mass doing it the first way, MY way.
I got my CircleDNA results right before I started Month 3. When I saw my fitness reports, everything clicked.
Here’s what it says about my optimal training type:
Low powerHigh enduranceMedium strength
The report literally described the way my muscles are designed and the best way to achieve results as…exactly what I had been doing. “Many reps, with slightly lighter weights.”
I asked my friend and fellow fitness instructor Jules Fultz for her thoughts on these results because who knows, maybe I’m just reading the results how I WANT to see them? I knew she’d be brutally honest with me 
She said:
“It makes sense to optimize exercise enjoyment by aligning your routine around what suits your body from the inside out.”
And she’s totally right. It DOES make sense. Also I love how she mentioned enjoyment. The past few months post-journey has been proof that for me, if there’s no JOY in my fitness, it’s not working – no matter what bodybuilders say is the “best” way.
So when I talked with Jules about what my future workouts should look like based on these results, she confirmed what I thought: focusing on strength AND cardio. Sticking with higher reps and medium weights, which is honestly what I enjoyed most on my 90 day journey.
So, I’ll be doing a mixture of Pilates, weightlifting, running, and hopefully I can add in a few dance classes. I love dance so much and it is such a great cardio workout that doesn’t feel like cardio.
If you know me, you already know that I feel like there is no “best” way for every person to work out. Everyone is SO different! So you have to listen to you body and do what gets you motivated and excited.
“I think the moral of the story is you need to find the workout that works for your body just like with food,” says Jules.
Both Jules and I have been teaching group fitness classes for a long time, and the truth is, we’re not burnt out because we find ways to keep it interesting through change! Whether it be changing the workout routine itself, trying a new class with a new instructor, embarking on a challenge, changing the time you do your workouts, or even changing the clothes and shoes you’re wearing – change is necessary!
Wanna try CircleDNA?Isn’t this stuff SO INTERESTING?!
Obviously, like so many other things in fitness and wellness, this is just a tool that might help you understand your body a little better. If you want to give it a try, there are a couple to choose from, depending on your needs!
Vital DNA Test – This is a comprehensive wellness test that gives you over 60 reports on diet, fitness, and wellness.
If you choose Vital and decide that you want to go deeper, it’s super easy to upgrade to Premium. Just pay for the upgrade and they’ll use the data from your original cheek swab. No need to retest!
Premium DNA Test – This is what I did! This one is like an upgrade to the Vital test, and gives you over 500 reports on wellness, disease risk, ancestry, and family planning. The detail on this one is soooo crazy.
The process is the same for any test you do and it’s seriously so easy. They send you everything you need in the kit, which is really just a cheek swab. You follow the instructions to swab your cheek, and send it back to Circle in a postage-paid package! Then you get your results SO FAST – I couldn’t believe it. Oh and every test includes a 1-hour health and genetic consultation to answer any questions you have about your results!
Whatever test you decide to try, make sure you use code 20BLOGILATES for 20% off on the CircleDNA website!!
August 18, 2022
3 Must-Try Recipes Using Trader Joe’s Vegan Cream Cheese Alternative
I have one rule every time make a trip to Trader Joe’s: I have to try something new. Sometimes it’s a win and sometimes not so much, but it’s always fun to see what I can find. (If you want to do the same thing, check their end-caps where they proudly display new and seasonal items!).
Recently, I picked up their vegan cream cheese alternative, and WOW, I was so surprised at how good it is. It’s so yummy, in fact, that I went back for more and have been using it daily.
Oh, and I came up with three recipes you need to try when you snag this on your next trip to Trader Joe’s!
Vegan Cherry BombsPB&J Mini CheesecakesCookie Pops
I’ve tried a lot of vegan products out there that try resembling cheese, or cream cheese. Most don’t make the cut because the taste is “meh,” or the ingredients and/or macros don’t match my goals. Trader Joe’s, however, really nailed the taste, consistency, ingredients and PRICE with their Cream Cheese Alternative.
It performs really well when baked and substituted into any recipe calling for dairy cream cheese. It’s smooth, creamy, with a hint of tang, and is darned close to the real thing.
Macro Comparison2 tablespoons TJ Vegan Cream Cheese:
90 calories, 0 protein, 9 grams fat, 4 grams carbs
2 tablespoons Regular Cream Cheese:
99 calories, 2 grams protein, 10 grams fat, 1 gram carbs
First up, Vegan Cherry Bombs. These are quick and easy to mix together, and then you just let them chill in a truffle mold until they’re set. The end result is a creamy, bite-sized cherry cheesecake that melts in your mouth.
PrintVegan Cherry Bombs#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; }Course Dessert, SnackKeyword vegan, dessert, snacksPrep Time 10 minutesChill Time 2 hoursTotal Time 2 hours 10 minutesServings 8 servingsEquipment1 Truffle moldIngredientsIngredients6 oz Trader Joe's cream cheese alternative softened1 cup Frozen cherries slightly thawed and chopped¼ cup Confectioners-style sweetener (i.e. Swerve or powdered Monk Fruit)2 tbsp Coconut oil melted½ tsp Almond or vanilla extract*US Customary - MetricInstructionsMethodAdd the cream cheese and cherries to a large bowl and mix well. Add the sweetener, oil and extract and stir well to combine.Spoon into 18 silicone truffle molds and freeze for 2 hours, or until firm.NotesThe final treat tastes like ice cream bites that are cool and refreshing on a hot day!*If using almond extract, the cherry bombs taste similar to “Cherry Garcia” ice cream. Alternatively, you can use ½-1 teaspoon of vanilla extract.**Metric conversion is approximate and these measurements were not testedIf you love PB&J, this next one’s for you
What is it about mini desserts that make them so adorable?! These PB&J Mini Cheesecakes are decadent, with the perfect balance of peanut butter and jelly flavor. They’re so creamy you’d never know they don’t contain “real” cream cheese.
Highly recommend getting some reusable silicone muffin cups for these!
You know the Oreo truffles that always show up to holiday parties that everyone raves about? These are like those, but BETTER, and on a stick if you want! My kids love them and they don’t require much work to make…so I love them too!
If you make one (or all ) of these, let me know what you think in the comments and make sure you post a pic and tag @blogilatesdotcom!
If you’re looking for other dairy-free alternatives, check out this dairy-free ranch and this dairy-free coconut fruit dip. YUM.
And of course if you’re looking for an arsenal of easy, healthy recipes, check out Cassey’s protein cookbook, Sculpt!
August 16, 2022
Meet Botanical Blossoms – A romantic ode to Summer 2022
Hey guys!
I love making behind the scenes videos for you about the design process, and one of the recent ones felt kind of…vulnerable. It talked about taking risks with my designs. Of course in some ways it’s hard because I mean, what if everyone hates what I work so hard on? But in some ways, it’s easier for me to design the “riskier” things.
Just like with fitness, everything I design must have a “why.” So when it comes to basics, it’s hard to tone down my creativity and just let things “be.” When I take risks, I can let my imagination run wild and open up more space for the uniqueness of what makes something special.
I feel like this new POPFLEX collection is middle ground. It’s unique but subtle. It’s sweet and romantic with elements that are undeniably sexy. It’s feminine but sporty. Before I tell you more, I want you to meet…
The Botanical Blossoms CollectionA fiercely feminine collection that feels like summer afternoon on the countryside. Ready to check it out?!
The soft florals of Botanical Blossoms
Ahhh I am OBSESSED with this color palette. Rich navy and white, contrasted with muted tan and dainty rose patterns. I didn’t want to jump straight from summer brights to winter neutrals this year. Instead, I wanted to savor late summer and gently transition into the coziness of fall.
You’ve never looked cuter on your run
Running shorts are nothing new to POPFLEX – we alllll fell in love with the Sprint Shorts once before. The high waistband, flowy feel and duhh the pockets! Now they’re back in the sweetest dusty blue rose pattern.
Shop The Sprint ShortsDo you pair with Romance Ruffle or Deep Darling?
Are you feeling matchy vibes or the contrast of white with the dusty blue rose pattern? Honestly, you can’t go wrong.
The Romance Ruffle Bra is feminine and flirty with ruffled straps. Be prepared for everyone to ask where you got this bra when you wear it out. The Deep Darling Bra is a more basic option, but it’s definitely not boring. It has a deep U neckline and my favorite part is the ribbed fabric.
Shop Deep Darling BraOmg how cute is navy rose on our fave leggings?!
I seriously fell in love with the rose pattern and knew it belonged on our fave leggings. I mean, HOW do the Crisscross Hourglass Leggings keep getting better?! I’m really not sure. Oh, and yessss pockets are BACK.
Shop Crisscross Hourglass Legging
This matching set is everything
This set. Omg.
On top we have the High Neck Racer Bra in tan rose. It’s high neckline adds extra coverage, but in a way that flatters everyone. This is so cute on its own, but once you see her with the matching Twirl Skort, you’ll understand why this set can’t be beat.
Shop High Neck Racer Bra
Shop Twirl SkortNow let’s layer it up
I can’t wait for you to see and FEEL how we made our favorite cozy pieces even better. First, the Belle Sweater is BACK! I know, I missed her too and the new heather grey color is seriously everything.
If you haven’t met Belle yet – you’ll love the pleated bishop sleeves. They add just a touch of drama and I think they make the fit even cozier.
Shop Belle SweaterThe Airlight Zip Cloud Hoodie
Yessss, the same marshmallowy softness of our bestie Cloud Hoodie, just a little bit lighter! We layered the navy rose pattern over the grey to bring this layer just a step up from a basic neutral.
Shop Airlight Zip Cloud HoodieThe Botanical Blossoms Fit Kit
Told ya I’m obsessed with this color palette and these patterns.
Shop Botanical Blossoms Fit KitAnd that’s it for Botanical Blossoms!
Which pieces are giving you “afternoon tea in the countryside?” I can’t wait to see what you get!!
[image error] Shop Botanical Blossoms
August 15, 2022
7 Hacks For Exercising As a New Mom
Exercising as a new mom. Let me tell you — this took me a hot sec to figure out.
This past fall, my husband and I welcomed our first sweet baby boy into the world. Within moments of his arrival, our lives changed. I was overcome by a kind of love I never knew existed – yes, I’m still head over heels for my husband! — my mind was moving a million miles a minute and my body was…well…recovering. I dove head first into the baby bubble, feeling my sense of purpose on this earth was completely solidified. I was now a mom *gasp!*.
I was also a mom who had an intense infatuation with spit up volume and consistency, counting wet and dirty diapers and double, triple, quadruple checking that my son was in fact still breathing every time he dozed off. My day blurred together and, TBH, taking care of myself was tough. Amongst the list of daily best practices that went out the window were: regularly showering, brushing my teeth, washing my face, and drinking enough water. Oh, and eating anything that couldn’t be consumed with one hand. If you’re reading this and are thinking sis, I’m still there!, know that I see you, mama. There are still days where seemingly simple tasks feel daunting.
But with time, it gets easier.Needless to say, I was no longer a rise and grind kinda gal. Or, I was, but my grind had nothing to do with getting a workout in before getting down to work and had everything to do with the repetition of feeding then staying stationary so my son could nap on me. Naturally there were plenty of kisses and snuggles in between his two cyclical needs – but, there wasn’t plenty of time for “me,” if you know what I mean.
My body was working hard to heal after delivery, and while I struggled to find the time or energy to do things that made myself feel good, I still craved my daily sweat. After all, I’m a lifelong fitness enthusiast, former spin instructor and the girl who used to sign up for every new workout class because she just had to try it. 
Easing back into exercise wasn’t at all what I had anticipated. My belly felt like a semi-deflated balloon and my stamina was at an all-time low. In the beginning, it was easier to throw in the figurative (or literal) towel and say why bother when I felt defeated each time I attempted a workout.
My first slew of “workouts” went a little something like this:
– I’m changing into my fitness fit and my son immediately starts to throw a fit.
– Or, I’m finding a workout to do and my son does an epic poo.
– I’m 2 minutes into class and the instructor does a move that shouldn’t be challenging, but I’m feeling weak so I have to pass.
So, how did I finally find my workout groove, and how can you too?
These 7 tips helped me shift from recovery to ready to get after it.The change didn’t happen overnight, and it wasn’t drastic – but here’s what you can do to ease your journey of re-discovering movement postpartum as a new (absolutely incredible) mom:
1. Be nimble with how you define exercise“Exercise” for me has always been somewhat synonymous with “structure”. Stretch, warm up, cardio, strength training, cooldown – or, something of the likes. Loosening how you define exercise can be the golden ticket to strengthening your body and avoiding feeling frustrated or guilty if your workouts don’t look like you anticipated while you ramp back up. Accept that there may be some breaks in between reps or a shorter sweat session than you planned if your baby is calling or if your body says I’m done for now.
Celebrate jumping over the largest hurdle: starting somewhere, anywhere!After getting the thumbs up from my doc to start exercising again, my first few months of workouts were almost exclusively broken up throughout the day. I consistently had to pause my on-demand video and come back to it another time. Sometimes it was a 20 minute break, sometimes an hour. In all honesty, it wasn’t rare that hitting pause meant finished, either.
As a new mom, your day changes quickly. Honoring my new norm and allowing myself to feel empowered for starting, even if I didn’t technically finish, helped me to keep showing up day after day. Eventually, I began moving through an entire 20 minute video without any breaks 
. This tactic worked wonders on combating my perfectionist tendencies – I reminded myself that every squat counted, even if they weren’t completed precisely in the sequence I set out to do. I was committed to keeping my promise to myself: show up, do the work, listen to my body and keep rocking it as a mom.
Beyond rethinking the structure of your workout, welcome in new types of exercise that may seem like simple, day-to-day movements.
If your journey begins as mine did with ever-lengthening walks, spice things up with some ankle or hand weights. Bala Bangles are my all-time fave because they’re comfortable, chic and ultra-easy to throw on and go. They don’t cut into my skin, don’t absorb sweat and come in a variety of stylish colors that make me feel pretty damn cute when I strap them on. The best part is that they’re adjustable, so if I want to alternate wearing them around my ankles, wrists or hands, it’s a quick and easy transition. Balas come in 1 and 2 pound options, so if walking doesn’t feel like a workout to you normally, adding extra weight for your body to carry is a way to level-up your movement. Weight + mileage = an opportunity to sweat. Believe me. 
2. Schedule less to show up moreI’m a planner by nature – one that found herself scheduling 30 minute daily workouts that she rarely finished, even parsed out throughout the day. Even though I was desperate for a sweat, I dreaded getting started with wavering motivation and the ever-lingering question of would I finish? It wasn’t that I didn’t want to exercise – frankly, it was hard. I was building strength back up, I was sleep deprived and I would leak through my top…a lot. I didn’t love the process, but I knew that I wanted the end result: feeling powerful physically and clear mentally.
Once I started committing to fewer minutes for my workouts, something magical happened. When I had the time, I found myself exercising for longer because I wanted to, not because I had set out to finish a particularly lengthy workout and felt I had to. Overcoming this mental hurdle was huge for my long-term success in remaining committed to exercise.
Here’s the deal: once you get going, your body is warmed up and you feel empowered, you may want to keep moving. A body in motion stays in motion, right?! You can continue adding targeted exercises onto your sequence – or literally just keep your body in motion – until you’re ready to call it a day. Remember, workouts don’t have to be a 2 hour slog at the gym to be effective. Take the pressure off by starting somewhere, and build on as your body is ready and your schedule allows.
3. Strap on baby in a comfy carrierLong walks, lunges and chores around the house with a weight strapped to your chest – hello ab workout! Whether you’re hitting the pavement, getting after a few lunges, folding laundry or want to work at your standing desk, keeping baby close is excellent strength training. Beyond engaging your torso, it’s a balancing act, calling on a multitude of muscles to keep you upright.
Whether your little one is taking a nap or taking in the world around them, the added weight as you go about your day is a sure way to intensify your movement.
Ergonomic baby carriers like the BabyBjorn Baby Carrier Mini and Baby Carrier Harmony are supportive, comfortable and functional. As our son outgrew the Mini, we transitioned to the Harmony. It features padded mesh and an adjustable waist belt – perfect as he lengthened and put on weight so that the straps weren’t digging into my shoulders. Plus, the support level was 
, meaning I could wear him for longer periods of time and even during a short lunge and squat sequence.
Swings, bouncers, activity centers – these are lifesavers if your baby is happy hanging out while you work out. Put your baby in a bouncer by your side where they can play with a bar toy or gently bounce themselves while you get after it. Our son lived in our Baby Bjorn Bouncer, partially because we had to keep him upright after feeding due to reflux, and partially because it let me shift my attention to my virtual workout with him next to my laptop screen. If a bouncer isn’t their jam, try tucking them in a swing with fun movements and tunes like the MamaRoo. Some babies prefer continuous motion, and who doesn’t love a good mobile to stare at?
Remember, if you also have a fur baby in the house, grab a baby gate to keep you and your little one enclosed while you workout – or close the door to the room you’re in. This lets you have undivided attention on your little one and yourself. We bought Toddleroo Superyard Gatess because they’re sturdy, easy to break down and move and blend right in with our home’s aesthetic.
5. Tackle tummy time togetherFitting in enough tummy time can be a feat, especially if your little one protests when they’re on their belly. A good way to tackle your core workout and theirs together is laying your baby down for tummy time and laying next to them for a quick ab session. Set up books, toys and other visually interesting objects for them to explore while you roll out your yoga mat for core-targeted movements.
When it comes to ab workouts, the options are endless. Get creative with birddogs, planks, russian twists, flutter kicks and beyond. It doesn’t take long to break a sweat working deep core muscles. And if you want to give yourself an extra challenge, try signing a song, making funny faces or holding a conversation with your baby while you move. They’ll be your greatest cheerleader and you can encourage them to keep up the tummy time efforts, too.
6. All black everythingNewborns love high contrast objects. I found my black workout equipment particularly entertaining to my son when he was my spotter. What began as a curious stare eventually turned into full on tracking of my movements when holding black dumbbells or wearing black Balas strapped around my wrists and ankles. It sounds like a simple trick because it is. Get black workout gear and watch as your baby becomes increasingly fascinated with your movements. They’re entertained, you’re remaining engaged and simultaneously toning and tightening. It’s a win-win.
7. Phone a friend or book a babysitterThat friend, neighbor or family member who’s always saying they can’t get enough of your sweet baby? Give them a call. Ask them to come over and watch him or her while you take a moment for mama. Not only will this promote your baby being comfortable with new faces, it allows you to be nearby, if you’d like to stay close.
One of my close girlfriends had offered to help however I needed postpartum multiple times. It wasn’t until she said come over and I’ll watch your son while you do a 20 minute spin class that I said ok, let’s do this. It was incredibly gratifying to have my butt kicked on the bike. But, the best part was the quality time my son and my friend got together. So, phone a friend who will watch your babe for 20 minutes. Or, call another mama and switch off watching each others’ little one while you each exercise. Making it a standing date is a simple way to hold each other accountable for honoring your “mom” time and, of course, getting in a few extra baby snuggles and some serious sweat.
If you’d rather book a professional who has a certain level of experience and certifications, using referrals from friends or websites can help you get in touch with suitable sitters. Whether you want to drop-in at a local studio or would rather work out from home, you’ll have the flexibility to focus entirely on you for the duration of your workout. Tap into resources and know that you’re not alone, mama. It takes a village, and you’ve got this. 
Remember, every baby is different, as is every mama’s journey back to movement.
These tips worked well for me – and some may (or may not) work well for you and your baby. Be gentle with yourself. Know that your physical strength will come with time. Continue showing up for yourself, just like you’re showing up for your precious little love. And remember: you’re nothing short of amazing. 
August 9, 2022
Dietitian Grocery Haul: My Trader Joe’s Essentials
One funny thing about being a dietitian is that people become really interested in what you eat and what you buy at the grocery store. I don’t mind, because I also LOVE to watch grocery hauls and read reviews about what’s trending in the food world. And not in a judgy way – I get just as excited to learn about the new seasonal ice cream flavor as I do to see how people meal prep for the week.
So, here’s a glimpse into MY shopping cart – the Trader Joe’s essentials that I grab every time I go.
A little disclaimer before you scroll away: I live 45 minutes from Trader Joe’s (sad, right?!). So, this isn’t where I buy the majority of our produce/fresh foods. There are a few fresh foods I always grab, but for me, TJ’s is a once a month stop where I grab mostly snacks and freezer faves.
So keep that in mind!
1. Teeny Tiny AvocadosThese avocados are the PERFECT size. Plus where I live (read: the midwest where avocados aren’t local), this is a good price!
Tip: Put your avocados in the fridge as soon as they’re ripe. You’ll squeeze a little more time out of them!
These are always stocked in my freezer. They’re perfectly crispy and not heavy on the salt. Plus they have 3g of fiber per serving!
If you’ve never put fries on your salad, you’re missing out. We’ve been making burger bowls (kinda like a burger in salad form) a lot for dinner, and these are the perfect filler.
And if you prefer to make your own fries – sometimes I do too! Just depends on what I’m feeling and how much time I have.
I know, you can buy frozen fruit anywhere, but I really love the quality of these strawberries – ESPECIALLY for the price. These are $2/bag where I live! I always buy a couple bags to use for smoothies. I also love the frozen mango – it will make your smoothie so creamy!
You can also make your own chia jam with frozen berries to use on toast, in oatmeal or on yogurt.
This is purely a convenience buy. I have two small kids and believe it or not, I’m not always up for cooking breakfast from scratch So sometimes I make a huge batch of my own pancakes to freeze, but these are great too.
Here are some easy ways I add a little more nutrition when we eat these:
Spread with nut butterSprinkle with hemp seedsAdd a side of fresh fruitMake a dipping sauce with Greek yogurt and nut butter (YUM)5. Ground Chicken
My local grocery store doesn’t always have ground chicken and when they do, it’s pretty expensive. So, I always grab some at TJ’s.
I mainly use this to make meatballs – this recipe is my fave. After they’re cooked, I put them on a cookie sheet and freeze them before putting them in a freezer bag for storage. Then, I always have a quick source of protein to pull out of the freezer. Sometimes I add veggies (diced super small!) to these before I bake them.
6. THE YogurtIYKYK.
This is the best, creamiest yogurt…ever. Before you come for me about the amount of sugar in this little cup, this isn’t our “every day” yogurt. We mostly eat these as a sweet snack or freeze them as popsicles (def do this). But if my kids DO ask for “the Trader Joe’s yogurt” for breakfast, I simply load it up with other goodies like protein and fiber-rich granola, seeds and fruit.
7. Chicken Gyoza PotstickersOne of my favorite Trader Joe’s essentials for quick lunches. The key with these is to let them “sear” before you steam them so they get that nice crust on the bottom. Then, I like to dip in a soy sauce-sriracha combo with a side of steamed veggies and/or rice.
8. Veggie Fried RiceThe easiest side ever. Sometimes I make this to go with my Chicken Gyoza Potstickers, but most of the time I just crack an egg or 2 in the same pan and call it a meal (one cup of this rice and 2 eggs = 18g protein with basically no effort!).
9. Dark Chocolate Peanut Butter CupsReese’s who? These are my husband’s pick but I always sneak a few .
10. Pizza DoughI love making my own pizza dough… but I don’t love having to plan ahead to make my own dough… you know? I always pick one of these up to have a fun DIY pizza night with my kids. Sometimes they even experiment with some veggies because OF COURSE they taste better when you’re making your very own pizza.
Sometimes I get the frozen Naan to make personal pizzas.
11. Bamba Peanut SnacksI buy these for my kids but tbh I snack on them sometimes too. I like that they have 5g of protein and 2g of fiber per serving, with no added sugar. They’re easy to take on-the-go and just all around very kid-friendly and usually mess-free. Oh and I think they’re $1 a bag?! I’ll take 7.
12. CheeseAny cheese. The feta is my go-to because the price is always SO good, but I love wandering this section of the store and letting TJ’s tell me what I need.
13. Super Sour Scandinavian SwimmersLast but not least, my favorite candy. These are better than Sour Patch Kids and I will die on that hill. There’s no sugar coating (see what I did there) the nutrition info on these – I mean, it’s candy. But that doesn’t mean I guilt myself for enjoying it every now and then.
What Trader Joe’s essentials did I miss?!Tell me some of your faves that I need to try next time I shop.
Are Electrolytes the Secret to Better Workouts and Cured Hangovers?
If you work out pretty regularly, there’s a good chance hydration is already on your radar and you’ve at least heard of electrolytes.
The thing is… the two go hand-in-hand. Water hydrates the body, but you need electrolytes to balance fluids inside and outside of the cells. When you lose water through sweat, you’re losing electrolytes right along with it. But is this really something you should worry about? Isn’t rehydrating with water enough?
Fluid balance is complicated, but the short answer is YES, replenishing your body with electrolytes can be a big deal. And no, water isn’t always enough because it doesn’t have electrolytes. This isn’t anything new, yet it seems like electrolyte powders have recently taken over the sport recovery drink market with claims that go beyond just helping you rehydrate.
SO…
– Are electrolyte powders really worth the money?
– Will using them ACTUALLY make a difference in your workout?
– Should everyone use them, or just people who work out really hard?
– Can they really cure a hangover? 
(I mean – important things a girls’ gotta know, right?!)
Let’s find out.
Electrolytes are minerals that conduct electrical charges throughout your body. (Get it…electro-lytes?!). They’re literal transmitters for your nervous system to fire. They also produce energy, strengthen bones and regulate fluid balance (and since your body is 60% water, you can only imagine how important they are). Here are a few you probably hear about the most:
– Sodium: Regulates fluids and blood pressure; helps conduct nerve impulses
– Potassium: Allows blood to flow through vessels, helps nerve impulses fire, and balances blood pressure
– Magnesium: Aids muscle contraction, regulates blood sugar, assists in energy production
We excrete electrolytes through sweat, urine, and waste, and replenish them through what we eat, drink, and supplement.
When electrolytes are low or out of balance in your body, you might feel low on energy, making it hard to power through your workouts, despite being well rested. You might also get muscle cramps, feel dehydrated, and pee frequently, regardless of how much water you’re consuming.
Put Some Salt on It
Most of us have been taught to watch our sodium… so shouldn’t we be HAPPY to sweat it out? Contrary to a lot of literature out there, salt isn’t always the devil its been made out to be. It’s actually key for many functions in the body…like fluid balance. You might even feel more hydrated just upping your water intake a bit, and salting your food more generously.
Obviously, if you have hypertension or have been advised by your doctor to steer clear of sodium, listen. However, according to Robb Wolf, cofounder of LMNT, it’s not so cut and dry. “The data aren’t consistent. Take the Intersalt Study, published in 1988, which looked at sodium and blood pressure in over ten thousand people across 52 regions of the world. In the vast majority of populations, researchers observed no link between sodium intake and high blood pressure. But some outlier populations stood out.”
Electrolyte-Rich FoodsAdding (or being aware of) food that contain electrolytes enhance your chances of staying well hydrated. Top options include:
Fruits, including bananas, watermelon, and lemonsLeafy green veggies and avocadosWhole grainsNuts and beansPickle juicePotatoesSunflower and pumpkin seeds
The Top Reasons to Take ElectrolytesView this post on Instagram
A post shared by Nuun Hydration (@nuunhydration)
If you fall into one of these categories, an electrolyte supplement might be worth a try.
1. You have frequent signs of dehydration
Most of us have felt the effects of being dehydrated. If you frequently get thirsty, you’ve probably gone too long without water, or haven’t consumed enough. According to the Cleveland Clinic, “The best way to beat dehydration is to drink before you get thirsty. If you wait until after you’re thirsty, you’re already dehydrated.”
Another sign…how often you urinate.
Most people typically pee 6-7 times per day. If you’re not using the bathroom at least that many times, try drinking more water to assess how you feel, how often you’re urinating, and examine the color. (TMI? Nah. This is important body intel you need to know!).
If you frequently get headaches, feel brain-foggy, get dizzy or light-headed, feel tired, have a dry mouth, get constipated, have a high heart rate but low blood pressure or have dark colored urine, you’re likely dehydrated.
2. You have an active lifestyle
According to the International Society of Sports Nutrition (ISSN), an athlete can have a noticeable decrease in exercise performance when they lose 2% or more of their body weight through sweat. This can happen within 60 to 90 minutes of exercise.
How many electrolytes you lose during exercise depends on weight, fitness level, intensity, duration of activity, humidity and how much you sweat. But how you feel is completely individual. Many sports enthusiasts claim they feel much more energized, recover faster, and feel cramp-free when they supplement.
If you exercise heavily or for long periods of time, adding an electrolyte powder to your water bottle might be worth a try.
3. You eat a low carb/keto diet
Low carb diets typically restrict hydration-rich fruits and veggies. Limiting carbs also decreases insulin levels, which causes the kidneys to excrete extra sodium. This is one reason why people on low carb diets have headaches, fatigue, and cramping.
If you follow a low carb diet, be mindful about replenishing sodium either through your diet or with an electrolyte supplement.
4. You live in a hot/humid climate
This one’s pretty obvious, but if you live in a hot and/or humid climate, you’re going to sweat more. Replenishing your electrolytes could help you stay hydrated.
5. You have dietary deficiencies
Restrictive diets, food allergies, and malnutrition due to illness or other reasons all increase the risk of dehydration and electrolyte deficiency.
*This post may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.
[image error]Are Electrolyte Powders Worth the Hype and Money?The answer is: it depends. People who regularly supplement actually FEEL it in the gym. Without any stimulants at all, proper hydration can help you feel stronger in the gym with more endurance. If you’re more of a recreational athlete, or exercise where it’s not too hot, you might be just fine without them (provided you do keep yourself adequately hydrated). But if you hit it hard in the gym, do a little experiment to see if your performance and energy improve.
Will They Cure My Hangover?Most hangovers occur from dehydration, electrolyte imbalance and blood sugar imbalance, which are all worsened by vomiting.
So, it makes perfect sense to do two things: replace your electrolytes and avoid sugar. Most people pop some Advil and pray to heaven that the misery will pass without doing the one simple thing their body needs, and that’s to rehydrate.
Alcohol is a diuretic, meaning that it dehydrates your body and causes frequent urination. When people suffer from a hangover, the dehydration makes it challenging for the body to flush out the toxins in the alcohol consumed the night before. “Since electrolytes replenish your body with the minerals you need to expel toxins and retain fluid, they are one of the best hangover remedies to kick your hangover to the curb,” according to AdaptedNutrition.com.
That’s reason enough to at least keep some in your pantry, right?!
The Bottom LineIf you exercise moderately an hour or less per day, drinking water and eating foods rich in electrolytes likely suffice. However, if you train for over 60 minutes, workout intensely, especially in high heat, or are a heavy sweater, electrolyte supplementation could be helpful. Test some out and see how you feel both in, and out of the gym. They’re a safe, low priced supplement, and might even seriously improve the way you feel. You’ve got nothing to lose by experimenting!
August 5, 2022
What Is Dopamine Dressing? The Power Of This Viral Trend According To A Psychologist
As someone who struggles with mental health issues like depression and anxiety, I often find comfort in color. Not only do I have bright pink hair, but also a vibrant colored wardrobe. Whether that’s with workout clothes or dresses, having a pop of color always makes me feel a bit better.
Well, it seems like I’m not the only one who feels this way. “Dopamine Dressing,” a fashion trend that involves wearing certain colors to boost your mood or feel a certain way, went viral on TikTok. Fashion influencers were quick to hop on the trend, and now you can too.
Since I’m not a psychology expert, I chatted with Shakaila Forbes-Bell, fashion psychologist, consultant and author of Big Dress Energy, and Kimberly Mayhew, professional stylist and CEO of House of Colour to get their expertise on the “Dopamine Dressing” trend, how it works, and why you might want to try it.
What is Dopamine Dressing?Let’s start with the basics: What is dopamine dressing? Here’s what the experts have to say.
“Dopamine dressing is dressing with bright colors in a way that positively impacts your mood,” says Mayhew. “Once you find a color you love to wear and compliments your natural features, you will start to notice a continued cheerful and confident mood the more you wear it, which in turn draws positive attention from others.”
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As someone who has dopamine dressed before it was a trend, I can say that Mayhew has a point. I’m a pink enthusiast and love the color pink whether that’s with my hair color or activewear. Whenever I wear pink, I feel empowered, happy, and confident.
However, there’s a bit more science to dopamine dressing than that.“Dopamine dressing incorporates two theories in fashion psychology: what I’ve dubbed ‘wearapy’ and enclothed cognition,” says Forbes-Bell. “Wearapy is the practice of using clothes as a tool to help you boost your mood, confront your feelings and successfully navigate different emotional states. The subsequent emotional experience, mood and behavioral change is a type of enclothed cognition. Enclothed cognition is the finding that we embody the meaning we attach to clothes which in turn, influences our feelings and behavior.”
Forbes-Bell continues by harping on the point that dopamine dressing is the act of using clothing as a tool (wearapy) to help alleviate negative emotions and improve your well-being (enclothed cognition).
“When you wear an outfit and experience a boost, that feeling is linked to the chemical dopamine that mediates pleasure in the brain,” she says. “It takes place in the ventral tegmental area and is then released into the nucleus accumbens and prefrontal cortex.”
What is the Psychology Behind Colors?
@livjudd Part 2 / Spring Trend 3 Ways: Dopamine Dressing#springtrends #dopamine #fashiontrends #styleinspo #howtowearcolour #3waystowear #tiktokfashion ♬ original sound – Liv Judd
You might know in a basic sense that blue and green promote relaxation and red incites energy, but there is a bit more to color psychology than that.
“When you wear long-wavelength colors like red, orange or yellow, your sympathetic system becomes activated. As a result, you feel more sociable, extraverted, and energetic because you’re responding to your body telling you that it’s time to get the party started. That’s why long wavelength colors are linked to more active emotions,” says Forbes-Bell. “On the other hand, short-wavelength colors like blue, purple and certain shades of green have the opposite effect, activating the parasympathetic system which tells you to take it easy.”
Ready to Try Out Dopamine Dressing for Yourself?While on the subject of dopamine dressing, POPFLEX’s latest Neon Garden collection is full of colorful options with greens, apricots, creams, and navies designed to evoke certain emotions.
Greens: creates a sense of calm, serenity, growth, renewal, soothingCitrus (apricot): cheerfulness, energizing, bright, creates a warm moodNavy: confidence, power, security, the most flattering color on all skin typesCream: pure, provides comfort, encourages new ideas
Shop my “wearapy” active look: I paired POPFLEX’s Green Rose Corset Shorts with the Plié Sports Bralette — a combination of matcha and apricot, for a matching set that’ll help promote feelings of serenity and/or cheerfulness both before, during, and after a workout. This set is great for low-impact exercises like pilates and yoga with its buttery nylon-spandex blend that moves with you and feels like a second layer of skin.
If you’re looking for other pieces to hop on the dopamine dressing trend, here are some of our favorites that you can shop:
Photo: ModCloth
ModCloth x Collectif Posh Your Luck A-Line Dress – $99Slip on this ravishing red dress as you head out on your summer adventures whether that’s on vacation or date. With an A-line cut and removable belt, this dress provides a flattering silhouette for many body shapes and cinches right at the waist. Plus, its sleeveless design allows for a cool breeze when the heat kicks in.
Activate your parasympathetic system in this Twirl-worthy active dress. A perfect all-in-one ‘fit for a relaxing day on the court!
Photo Credit: Target
Wild Fable High Rise Cord Mini Skirt – $20If bold, vibrant looks are a little intimidating, this skirt is a great piece to ease your way in. Easy to pair, while still boosting a soft green hue to boost extra cheerfulness into your day.
Photo Credit: Free People
Free People Stunner Angled Square Sunglasses – $25Maybe tinted sunglasses are the ultimate Dopamine Dressing hack — transforming everyone around you into brainwave-activating colors. I love these by Free People, with the soft yellow helping me feel more sociable and energetic.
Photo Credit: Lululemon
Lululemon Blissfeel Running Shoe – $148Forget pre workout when you have these bright, energetic shoes. The Lemon Ice color is the perfect pop of neon, without being too bold.
Rock your cute high pony in this running cap. The lightweight performance fabric will keep you cool on your run, while the lavender shade keeps you grounded.
Photo Credit: Sephora
Anastasia Beverly Hills Norvina Palette Vol. 3 – $60Dopamine dressing isn’t only for clothes, but the same principle can be applied to makeup. This eyeshadow palette from Anastasia Beverly Hills features 25 vibrant and shimmery shades for your next beauty transformation.
*This post may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.
August 1, 2022
Is imitation the sincerest form of flattery? A tale of Instagram, Tiktok and… the Kardashians.
I can still remember the sheer excitement of getting my first Facebook account – the pure adrenaline that electrified my fingertips as I dumped 100s of unedited low-quality pictures into a since-deleted album titled “|untitled|” and meticulously tagged each friend, and gave each photo an ironic but deep caption.
In middle school, Facebook was the social media darling, wiping Myspace off the face of the earth for good. Now… fast forward a decade and a half, and Facebook is the dinosaur (or boomer, as the kids say) that I solely use to buy MCM furniture from my cool Austin neighbors.
I was recently looking at the signs of a mid-life crisis… don’t ask me why. I am not experiencing one, nor am I of the age to be at risk to (according to my v reliable sources). Buuut there is a lot of overlap between a midlife crisis and what is happening to Instagram.
The very definition of a midlife crisis is “a period of transition in life where someone struggles with their identity.” Sound familiar? Not only with what is happening with Instagram, but this is a story that has been written before, with it’s boomer parent, Facebook.
Hear me out.
The signs of a midlife crisis:
I mean…do you see the connection?
Dramatic changes in appearance, *check.* We’ve all seen it with our own eyes. Impulsive actions, *check.* It’s like they are Oprah with these feed change tyrades:
*you get a full feed*
*you don’t get to see stories*
*actually, Jessica, we’re just going to go ahead and delete your account today… please reach out to our customer service that does not exist.*
And they have been in a constant state of comparison, self-doubt, and identity infidelity. Listen Instagram, I’m only going to say this once… *whispers* we actually like pictures. Stay true to yo’ self, k?
Will Instagram ever find a successful path forward, after this “big step back?” Will they emerge? Well, in order to find that out we have to look at the stages of midlife crises. Let me take you on a journey (yes, we’re really doing this).
The phases of a midlife crisis:1. The trigger
Let me paint you a picture (yeah a picture, like what you used to see on IG). It’s 2020, the world is shut down and people are home, tired of the people they are actually forced to interact with IRL. So, they turn to any external social interaction.
Enter: Tiktok — she’s the hot new cool girl at school. And Gen Z is flocking to her, thirsty for quick fame and to show off their middle school dance moves and salad recipes they have been perfecting in lockdown.
It’s a perfect storm. And Instagram is drowning in it.
2. The Crisis
Instagram starts making small changes – subtle at first, to an untrained eye unnoticeable. Adding reels, allowing a remix here and there… But to us at Blogilates HQ, we had an entire social slack channel become a thread of frustration about how we couldn’t keep up with the latest IG update with their consistent changes to “improve their user experience” (translation: become Tiktok).
It was the messiest experience for brands. Do you size your content for the feed you have or the feed that an unknown percentage of users have that is a COMPLETELY DIFFERENT SIZE and experience? Can you still post pictures, or will they get a fraction of the engagement that a video gets?
With the push to video came all the advice on how to make the perfect reel, as everyone tried to figure out the illusive algorithm. My feed has felt like an endless portal of advice on how to get on everyone else’s feed.
Disclaimer: I may have taken some creative liberty with these quotes.
“Post a video that is EXACTLY, I MEAN EXACTLY 7 seconds and you will be on everyone’s feed. 8 seconds, forget it, you’re ruined get a real job”
“Scared to do reels? Put this sound behind the 4th video in your camera roll and watch the magic happen” Says the person who has 12 likes on the video that they posted 10 days ago). Depends on what they call magic, I guess.
“Post an academy-worthy 60-second short film twice a day at 6 o’clock sharing advice in your niche that no one in the entire world has ever even thought to think of.”
Or my favorite… “write a NOVEL over your 7-second (always) video so it takes people an hour to read so they watch your video 1000 times.”
Follow for more tips
But the question that I am sure is burning in your brain right now is… who are the Kardashians in this story?
Afterall, they practically run social media right? Rewind to 2018 when Kylie Jenner tweeted about Snapchat’s new redesign and it lost the company 1.3 billion dollars (yes… with a “b”). as their stock crashed. Those 86 characters held more power than a petition signed by 1.2 million people.
They wield a certain power, there is no denying that — and their influence goes far beyond plummeting stock prices. You could argue that the Kardashians are a force behind shaping our culture, period. Who else do you know that can one day “convince” one of the world’s largest corporations to change with a single social post, and then the next day reshape our society’s beauty standard as we know it? Which ICYMI Khloe K’s alleged BBL removal sparked word on the street is that big bootys (booties?) that we’ve done 20,000 squats for are out, and with them ended yet another season of “The Perfect Body.”
Whether you hate them, love them, love to hate them, hate to love them, there is no one that can deny that they are not shaping our our values as a society. Which is a terrifying amount of power we give anyone, muchless people who don’t even know how to cut a cucumber.
So it makes sense that the news cycle right now has them pegged as the main character — the defiant Instagram elite that put an end to the madness.
But really in my story… they are the blunt mid-lifer’s best friend who brings over a bottle of top-shelf Chardonnay and tells you “no sweetie, you don’t need a pixie cut and a neck tattoo.” The one that brings you back to reality. I’m working to make sure I am surrounded by a few of those by the time I hit the 40 mark (which is officially mid-life crisis territory, again… according to my very reliable sources).
Maybe Instagram just needs to take a long Hot Girl Walk and take a deep look at who they are. And recognize their space in the world (again, we still love pictures, Instagram! Please let us share our pictures somewhere!).
The Kardashians are the ones that have officially pushed Instagram out of its crisis stage with their resharing of what became a viral graphic.
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Which revealed the final symptom of a midlife crisis, cue this quote from Adam Mosseri, Head of Instagram in his interview with Platformer: “For the new feed designs, people are frustrated [..] I think that we need to take a big step back, regroup, and figure out how we want to move forward.”
3. The resolution
Only time will tell. We have just entered this stage, so cue: Natasha Bedingfield “Unwritten.”
Also, thank goodness for that very public (slightly embarrassing) intervention from our favorite (kinda) reality TV family. The new feed on @blogilatesdotcom — shameless plug, holler at yo’ girl(s) — was already giving me vertigo. I was literally unsure of what app I was on as videos took over the full length of my screen and the stories I loved to watch so dearly evaporated… along with any unique identity Instagram had.
Maybe that’s too dramatic? Maybe this analogy is all TOO dramatic (pls read in Anna Delvey’s voice), maybe so. But I will take slight comfort in the fact that we are all here just figuring it out. After all, midlife crises are a byproduct of insecurity. Are you who you really wanted to be in life? Did you take the right path… is it too late to change paths?
Well, that same insecurity applies here. The VERY businesses that are profiting off of each of our insecurities are in fact… insecure themselves. You could say they put the meta in Meta right there.
I’m both terrified and intrigued by what the next few years hold. Who will be owning the game when my daughter is on social media (which I hope isn’t for a while, I mean she’s 2). Will it be the BeReal’s of the world, allowing people the time and space to go outside and LIVE instead of curate a perfect illusion of life.
Or will some of our current social media giants hold on and reach the resolution? What do you think? Tell me in the comments.
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