Review: I Tried Garden Of Life’s MCT Oil To Support My Keto Diet

I started my wellness journey to lose fat and gain muscle back in January of 2018—and have since dropped 63 pounds by following a ketogenic diet and using intermittent fasting. Eating a high-fat diet is the cornerstone of my keto lifestyle and I’ve been using MCT oil to support my eating style. MCT oil (an oil that contains medium-chain triglycerides) supplies fat to my body and is an easy source of energy.

Trying A New MCT Oil

Having tried a few MCT oils before, I was curious to test out the Dr. Formulated 100% Organic Coconut MCT Oil from Garden of Life, which is made from organic coconut and provides 13 grams of MCTs per serving.

The Vitamin Shoppe sent me the product to try and I began using it alone, in my coffee, or in my pre-workout shake (I use Pre Kaged by Kaged Muscle). I took it two or three times per day on the days I lifted weights and once or twice on days that I didn’t.

I was curious to see if there was much of a difference between the Garden of Life MCT oil and the other MCT oil products that I’ve used in the past. As I put the product to the test, I was primarily judging taste and effect.

I found that the taste and texture of the Garden of Life MCT Oil were much more pleasant than the others that I have used. In fact, the taste and texture were fantastic! The mild coconut scent was nice, as well. Who doesn’t like the smell of coconuts?

Because the taste and texture were so much more pleasant and edible, I even enjoyed using the MCT oil without mixing it into a drink. When I needed a lift first thing in the morning or during the afternoon, I took a serving of MCT oil (one tablespoon) and it really got the ball rolling.

My Final Thoughts

Ultimately, the Garden of Life MCT oil not only met but exceeded my needs and expectations. I was very happy with this product and will absolutely continue to use it. I’ve recommended it to my friends on Facebook and my colleagues at work, and may even look into other products from the Garden of Life line.

This Wellness Tester received free products in exchange for an honest review.

September 20, 2018October 1, 2018

Eddie Wos

Cool Off With These Amino-Packed Icy Treats

Amino acids are one the most popular sports nutrition supplements out there. They’ve been shown to support a slew of body processes and structures, including muscle repair and growth.

We usually just throw a scoop or two of amino acids into our shaker cup with some water and call it a day, but you can actually get pretty creative with the flavored powders.

These recipes, created by The Vitamin Shoppe nutritionist Jaclyn Jacobsen, transform the two newest flavors of BodyTech brand Critical Aminos XT—Sweet Tea and Pineapple—into two cool treats you’ll love.

Piña Colada Sorbet

To make this perfectly sweet piña colada sorbet, you’ll need:

1 frozen banana
1 cup frozen pineapple
2 scoops Pineapple BodyTech Critical Aminos XT
1 cup coconut water

All you have to do is blend and freeze!

Iced Tea Lemonade Cooler

Quite possibly the most refreshing way to get in an extra dose of amino acids, this Iced Tea Lemonade Cooler tastes like straight-up sunshine. It’s perfectly sweet and perfectly tart.

To make it, you’ll need:

4 scoops Critical Aminos XT Sweet Tea
3 Tbsp lemon juice
6 cups water
4 fresh mint leaves
3 cups ice

About BodyTech Critical Aminos XT

The star ingredient of these recipes, BodyTech Critical Aminos XT, provides a number of fitness-friendly amino acids and other nutrients. In each scoop, you’ll score:

glutamine and BCAAs (leucine, isoleucine, and valine) to support muscle recovery and growth
citrulline to boost nitric oxide production and circulation to your muscles
carnitine to support energy production and recovery
antioxidant benefits from vitamin C and grape seed extract

Critical Aminos XT tastes great mixed with water for intra-workout use, and absolutely heavenly in these recipes post-workout.

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September 20, 2018October 1, 2018

Lauren Del Turco

These Green Pancakes Are Little Slices Of Healthy Heaven

Nothing quite completes a Saturday morning like a warm stack of homemade pancakes. Thing is, your average flapjacks don’t exactly scream nutrition. (After all, most pancake mix is made from bleached flour and partially-hydrogenated oils.)

Don’t throw out your maple syrup just yet, though! These delightfully green pancakes, courtesy of chef and Ora Organic co-founder Ron Chang, put a healthy spin on the classic breakfast—and even pack a dose of veggies.

The pancake batter ingredients are clean and simple:

gluten-free all-purpose baking flour
almond milk
unsweetened apple sauce
baking powder
maple syrup
Ora Easy Being Green organic alkaline greens powder.

Top your green pancakes off with strawberry maple syrup and fresh berries, and you’ve got both a colorful and delicious stack.

Here’s the full recipe:

What makes Ora’s Easy Being Green powder so special? It’s made from over 20 organic vegetables, grasses, herbs, and superfoods. In addition to the antioxidants and phytonutrients in the greens, special ingredients like ashwagandha add an extra perk of immune and mood support.

For just 25 calories, one scoop of the greens provides vitamin A, vitamin C, vitamin K, calcium, iron, and more. Plus, its natural orange and lemon flavors (and a touch of monk fruit for sweetness) mix well with just about anything. Especially pancakes, mmm.

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September 19, 2018October 4, 2018

The Editors of What's Good

These Two High-Fat Foods Are Linked To Living Longer, Says Study

While just about anyone can get on board with olive oil, nuts, and avocados, saturated fats—especially those from animals, like red meat and dairy—still have a shaky rep.

Recent research, however, suggests these fats may not be as evil as the food pyramid once made them out to be. In fact, according to new research presented at the European Society of Cardiology Congress, eating red meat and full-fat dairy may actually be in your best interest.

Wait…Meat And Cheese?

You read that right: The researchers linked eating red meat and dairy with potential health benefits. “The results suggest that dairy products and meat may be beneficial for heart health and lower risk of total mortality,” explains registered dietitian Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.

“These findings are limited but interesting, because they shine a different light on previously villainized foods.”

The Science

The researchers analyzed five large studies that recorded the dietary patterns of over 218,000 participants from over 50 countries. The study participants reported how often they ate seven food groups: vegetables, fruit, pulses, nuts, fish, dairy, and unprocessed red meat. Each participant’s diet was given a score of seven to 35, based on how often they ate each food group. (Food groups they ate little of received a score of one, while food groups they ate lots of received a score of five.)

The researchers noticed that people with lower-score diets (below 11) typically ate a high-carbohydrate, low-protein diet that featured very few nuts and pulses, and almost no dairy and meat.

On the flipside, those whose diets scored higher than 18 typically ate high amounts of fruits and vegetables, two to three servings of nuts and legumes, three servings of dairy, and one-and-a-half servings of red meat per day, plus about two servings of fish per week. This group had a 25 percent lower chance of early death and 22 percent lower chance of fatal heart attack than the lower-scorers.

Those who reported eating the most dairy and unprocessed red meat (three servings and about four ounces per day, respectively) experienced the greatest health outcomes of all.

The Takeaway

Studies like this one only observe trends and patterns, not determine cause and effect. Still, the fact that those who reported eating diets higher in meat and dairy were healthier long-term has intrigued many experts.

The researchers don’t suggest that meat and dairy singlehandedly improve health, but they do suggest that diets higher in these foods also tend to be lower in carbohydrates and offer a balance of fats, carbs, and protein that better supports longevity.

According to Valdez, this study highlights the importance of eating a balanced diet rich in fruit, vegetables, nuts, legumes, fish, dairy, and meat. Ultimately, it supports the case for a lower-carb diet that includes its fair share of fats, he says.

“While the review isn’t permission to eat a 12-ounce steak and tons of dairy every day, it is a reminder that red meat and dairy aren’t villains,” agrees registered dietitian Wesley Delbridge, R.D., a spokesman for the Academy of Nutrition & Dietetics. “It’s a reminder that the moderation of all foods is good for your health.”

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September 18, 2018

Gabrielle Kassel

3 Essential Supplements That Can Benefit Any Body

Along any personal health and wellness journey—whether you’re learning to live more mindfully, training for a fitness competition, or simply nourishing your body with more fruits and veggies—supplements can help push you closer towards your goals.

Individual goals vary, of course, but there are some supplements we can all benefit from from taking. These three foundational health essentials make a worthy addition to any daily routine.

1. Multivitamin

In a perfect world, our diets would provide all of the essential nutrients our bodies need. The reality, though, is that “a significant percentage of Americans don’t meet their daily requirements for most essential nutrients,” says Brian Tanzer, M.S., C.N.S., manager of scientific affairs for The Vitamin Shoppe. In fact, almost all Americans fall short on vitamin D and vitamin E, half miss the mark on vitamin C, and a third need more vitamin A, calcium, and magnesium.

That’s where a multivitamin comes in. “A multivitamin can help you fill in any gaps in your diet and ensure you get all of your essential vitamins and minerals on a daily basis,” says Tanzer. With a multi in your routine, you’ll cover your basic nutritional bases, even on the days you skimp on your regular veggies.

Look for a multivitamin that provides at least 100 percent of the daily value for all vitamins and minerals, like The Vitamin Shoppe brand’s One Daily Men’s or One Daily Women’s.

2. Probiotics

The typical American lifestyle doesn’t just sabotage our nutrient intake, but our gut health, too. “Poor diet, chemicals in food, prescription drugs, and stress can all affect gut flora, the bacteria that live in our digestive system,” says Tanzer. When our gut flora (collectively known as our microbiome) fall out of balance, digestive issues, immune issues, and more can ensue.

While a supplement can’t negate the gut damage inflicted by a poor diet, taking a probiotic provides healthy gut bacteria that support overall digestive health, nutrient absorption, and the immune system (about 60 percent of which resides in the gut), says Tanzer.

“The gut is often the entry-way for pathogens to get into our bloodstream, so it’s important to make sure its defenses are strong,” he explains.

Since there are some subtle differences in the benefits different bacteria provide and where they reside in the gut, Tanzer recommends looking for a probiotic supplement that contains a combination of various lactobacillus and bifido bacteria strains.

While potencies higher than 100 billion CFU per serving may be necessary for those who need to replenish good bacteria after taking antibiotics, a 3-billion-CFU supplement will do the trick for everyday maintenance.

3. Omega-3s

Omega-3 fatty acids like EPA and DHA play a number of important roles in the body, most notably for cardiovascular, brain, and eye health. Issue is, most Americans don’t consume enough of them because we typically eat little fish (the best source of omega-3s) and can produce very little omega-3s from the fatty acids found in plant-based sources, Tanzer explains.

Many of us also consume far too many omega-6 fatty acids (found in the vegetable oils used to make many processed foods), which disrupts our body’s preferred balance of omega-6s and omega-3s. (While an ideal ratio is about 4:1 omega-6s to omega-3s, the average American eats a ratio of about 20:1.)

That’s why Tanzer recommends taking a fish oil supplement that contains at least 500 milligrams of combined EPA and DHA every day. Only buy from reputable brands (like The Vitamin Shoppe brand) that test for heavy metals, such as mercury, and other impurities that can be found in fish oil.

Pin this infographic to stay on top of foundational health supplements:

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September 18, 2018October 4, 2018

The Editors of What's Good

The Best Adaptogens For Every Wellness Need

If you’re interested in natural health solutions (or follow anyone on Instagram who is), you’ve probably heard of adaptogens. These supplements are generating a ton of buzz, but with so many options out there, it’s easy to get lost in the excitement.

From ashwagandha to reishi, here’s the lowdown on which adaptogens are best for different needs.

Adaptogen Basics

Adaptogens are herbs, mushrooms, and other plants purported to help the body ‘adapt’ to stress.

You see, anything emotional, mental, or physical that our body interprets as a stressor triggers a specific reaction. Known as our body’s ‘stress reaction,’ this response involves increased production of hormones like cortisol. If left unchecked over time, it can contribute to issues like weight gain, fatigue, and anxiety. (And that’s pretty common in the go-go-go world we live in these days.)

Many find that adaptogens help regulate hormones like cortisol, reduce symptoms of stress and fatigue, and promote an overall sense of balance. Functional medicine practitioner Brooke Kalanick Ph.D, N.D., M.S., describes adaptogens as “the best tools we have for restoring communication between the body and the brain and bringing our hormones back to homeostasis.”

Though all adaptogens reduce signs of stress in the body, they each suit different needs. Here are seven of the most popular adaptogens out there—and which goals they can help you hit.

Ashwagandha For Beating Stress And Feeling Awesome

Used to combat stress, ashwagandha has become incredibly popular because it works. People love ashwagandha because it supports focus and energy during the day and solid sleep at night.

One study published in Pharmaceuticals not only suggests the shrub’s roots can fight stress, but the researchers go as far as to suggest they can improve overall quality of life.

“Dose is typically 200 milligrams of the standardized ground herb per day,” says Kalanick. Ashwagandha can have a stimulating effect, so look out for any signs of the jitters. This adaptogen may also not be suitable during pregnancy, so talk to your doctor before supplementing if you’re expecting.

Maca Root For Vitality And Vigor

Wake up feeling just as tired as you did when you hit the hay, or just want to feel more ‘on’ throughout the day? Try maca root.

This adaptogen is an across-the-board win for feeling more invigorated. Research published in Evidence-Based Complementary Alternative Medicine shows maca may boost physical and mental energy, reduce stress, and support mood. Other research suggests it can also help boost focus and libido, too.

Herbalist Agatha Noveille, author of The Complete Guide to Adaptogens: From Ashwagandha to Rhodiola, Medicinal Herbs That Transform and Heal, suggests starting with 1,000 to 1,500 milligrams of organic maca root per day. If you don’t notice any difference after a few weeks, bump it up to 2,000 milligrams.

Rhodiola Rosea For Exercise Performance

Though it may seem out-there, using herbs to enhance sports performance isn’t a new thing. In fact, during the Cold War, Soviet scientists (who conducted a lot of the early research on adaptogens) used rhodiola to support athletic endurance and recovery time, explains Noveille.

Their initial science still stands: One recent study published in the Journal of Strength & Conditioning Research, for example, found that amateur cyclists who took rhodiola finished their pre-race warm-up with lower heart rates and completed a time trial faster than the placebo group.

Noveille suggests rhodiola also supports athletes’ immune systems, which may take a hit from continued rigorous training. It may also help improve focus during exercise.

Want to give rhodiola a try? Kalanick recommends 200 milligrams a day.

Cordyceps For Overall Energy

“Cordyceps is an antioxidant-rich parasitic mushroom that has the potential to boost energy,” says Sandra Carter M.A., M.P.H., Ph.D.

“Low energy and brain fog are just a few of common issues that can be relieved with functional mushrooms like cordyceps,” she says. According to one study published in Chinese Medicine, cordyceps significantly boost the body’s ability to produce ATP, the chemical energy that fuels our cells’ every function.

Bonus: Not only are cordyceps helpful for everyday fatigue, but they can also come in handy during tough training sessions, says Einhorn.

Novielle recommends mixing a quarter to half a teaspoon of ground cordyceps powder into water or a smoothie daily.

Holy Basil For Chilling Out

Besides just sounding cool, holy basil (a green leafy plant also known as Tulsi) is known for supporting a sense of calm. One review published in Journal of Ayurveda and Integrative Medicine even goes as far as to call the herb “liquid yoga,” because it has a calming effect that supports clarity of thought and a relaxed disposition. If you struggle to feel grounded or just can’t chill out, Kalanick recommends holy basil.

“200 milligrams twice per day is a good place to start,” Kalanick says. If you notice any sluggishness or sleepiness, stick to 100 milligrams once or twice a day.

Reishi For Relaxation And Immune Health

“Known widely for its ability to offer immune support, help manage and relieve stress, and promote longevity, reishi is an adaptogenic powerhouse,” says Carter. “It’s perfect for targeting a wide range of common issues, including autoimmune issues.” One study published in Cochrane Database of Systematic Reviews suggests reishi mushrooms work by stimulating certain immune cells.

A mild adaptogen, reishi takes some time to express its full benefit, says Noveille. She suggests giving the standard 1,500-milligram dose at least a month to take effect. Carter also likes reishi powder, which can be blended into smoothies, mixed into protein balls, or swirled into coffee.

Rules For The Road

Since herbal supplements can interact with prescription medicines, talk to your doctor before adding any of the aforementioned stress-busters to your routine. Then, of course, make sure to purchase your adaptogens from a quality brand like plnt.

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September 17, 2018October 9, 2018

Gabrielle Kassel

I Lost 35 Pounds By Dieting—But Gained Strength Through Running

At my annual OB/GYN check-up in 2014, I stepped on the scale and learned—to my horror—that my not-quite 5’6” frame was carrying nearly 167 pounds. When I was younger, weight had never been a true health concern for me; I was always ‘average’ for my height and took part in just enough physical activity to maintain it. But suddenly, at age 31, I had to confront the reality that my poor diet and lack of exercise had caught up with me.

The number on the scale was an external confirmation of how lousy I had been feeling internally. I knew my clothes weren’t fitting right (I had to go up a couple of sizes from what I considered my ‘biggest’ size), my energy was lagging (I’d get winded climbing four flights of stairs), and I was eating far too many sweets (like an entire pint of Ben & Jerry’s in one sitting). In that moment, I knew I had to change or my physical state was going to get much, much worse.

Losing The Weight

Less than a week after that doctor’s appointment, I joined Weight Watchers. My mom had lost about 35 pounds on the program and kept it off for more than a decade, so I knew it could work. I went to my first meeting on my birthday in March. Although every member had a different story, we all had one powerful thing in common: an emotional relationship with food.

We ate because we were bored or upset. We ate too fast because we had meetings to attend. We ate late at night while watching TV. We ate because we didn’t know what else to do.

I was sick of not eating healthfully, sick of not treating my body the way it needed to be treated. I wanted to feel confident, to feel healthy, to feel like I was taking care of myself. I wanted to turn eating-for-comfort into self-care.

After about eight months on the program, I’d lost 32 pounds. I felt great! But with Thanksgiving quickly approaching, I wanted to find some form of activity that would help reinforce the good habits I had developed so far. I didn’t want to fall back into bad eating and lifestyle habits.

Inching Forward

There was an annual holiday tradition that always entertained me, despite never having participated in it: the Turkey Trot. A Turkey Trot is a run typically held on the morning of Thanksgiving Day or over Thanksgiving weekend to get people moving and offset the ridiculous amount of food consumed during the day (or, in many people’s cases, days). I thought, Why not? It’s only a 5K; I bet I could do it.

When people ask me how I trained for that first race, I tell them that I ran around my New York City block as many times as it took to reach 3.1 miles (which ended up being about three). I happily trotted along at about an 11:30-minutes-mile pace, thrilled to be able to move with any amount of grace, no matter how slow. You see, after hitting my goal weight, I felt like I was capable of much more than I had ever given myself credit for. Embarking on those first few runs felt like a celebration of what I could accomplish.

The day of the Turkey Trot was blisteringly cold, but my parents came out to support me with hot cocoa and adorable handmade signs that read “Go Britt!” My finish time was 36 minutes, about 11.2 minutes per mile. It was slow, but I didn’t care—I was hooked.

From there, I started searching for races and running clubs around New York City. I did not have to look far. In my early stages of running euphoria, I planned one race per month (only 5Ks, but I wanted to set goals). I even joined a non-profit running organization called New York Road Runners.

Going The Distance

When I started running, I never planned to run a marathon or even a half marathon, but near the end of 2015, I entered the lottery for the NYC Half Marathon and got in! On March 20, 2016, I ran 13.1 glorious miles throughout Manhattan in two hours, six minutes, and 16 seconds. It was so cold that I couldn’t feel my feet at the start, but by the third mile, I was stripping off layers of clothes. My hips were sore, my hands were chapped, and I was absolutely gleeful by the finish. That day, I got hooked on longer distance running and have run two more half marathons since.

After handing out water to the sweaty masses at the 2015 TCS New York City Marathon, I completed the New York Road Runners’ 9 +1 program to gain entry into the 2017 marathon. I was split between feeling proud and wondering what the heck I had just gotten myself into.

But on November 5, 2017, all my fears and doubts were swept aside: I crossed the marathon finish line in Central Park after nearly five and a half hours of running. It was a hard, humbling, terrifying, and joyful race. I didn’t know I had it in me. I didn’t know I wanted to have it in me. I had never ever considered myself an athlete—and hated running before I started doing it—yet there I stood, a marathon finisher.

Though my weight has fluctuated by 10 pounds or so these past few years, my dedication to keep going has never wavered. That fateful doctor’s appointment not only changed my health for the better, but it also changed the way I think about myself.

Now, I am a runner. I am an athlete. I am strong. I am someone who can gut it out over one of the most challenging marathon courses in the world.

And, after gaining entry into the 2018 TCS New York City Marathon, I’m about to do it again. This time, though, I’m stepping up my game—cross-training with yoga and rowing, lifting weights, and eating more protein and less sugar. I can’t wait to see how these changes and my dedication to a healthy lifestyle play out during the marathon.

Though it took a serious wake-up call to get myself to where I am now, I’m so glad it happened. Sure, I may have lost weight, but what means so much more to me is how much confidence I gained in the process.

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September 14, 2018September 17, 2018

Britt Gambino

Who’s Good: A Q&A With Arnold Bikini Champion India Paulino

Whether you’re looking to bolster your wellness routine, learn more about healthy eating, or find an inspiring Fitstagram account, look no further than Who’s Good, a regular interview series from the editors of What’s Good that catches up with the best, brightest, and boldest the wellness world has to offer.

India Paulino is a certified professional life coach, three-time Arnold Classic Bikini Champion, and a BPI Sports sponsored athlete. Oh, and did we mention she’s also a new mom? Yup—she does it all.

When she’s not busy inspiring her nearly 200,000 Instagram followers, you’ll find Paulino being featured in publications like Muscle and Fitness Hers and Fitness Rx for Women, coaching her clients, and, of course, training. What’s Good got the chance to chat with her about her success story.

Thanks for chatting with us, India! Let’s talk a bit about your start in the world of fitness modeling and competition. You left your job as a police officer to dedicate yourself to fitness. What sparked your interest, and what was that transition like?

I was working the midnight shift as a road cop, and when things were slow I’d flip though fitness magazines. I still remember the one photo that inspired me to do my first fitness show: It was in Fitness Rx for Women, and it was of one of the top competitors at that time on the Arnold Classic stage. The lights, the beautiful two-piece suit, the glamour—and the amazing physique, which, to me, represented hard work and strength—made me fall in love.

I had no idea what I was doing or how shows worked—at all. All I knew was that I wanted to be in amazing shape and compete on stage.

I already worked out regularly, but I was practicing martial arts and doing a lot of police-type training. When I decided to compete, I changed my training to achieve that specific look.

Meals also became very important. I couldn’t just eat out anywhere; I had to follow specific macros. I started to prep and pack my meals with me everywhere I went.

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1st call out in Tampa ☺️ . . Finals tonight at 4pm 🔥 feeling great!! #241 . . @bpi_sports @wingsofstrength @aroundthenpc_jm @bodybyo

A post shared by India Paulino (@indiapaulino) on Aug 4, 2018 at 10:41am PDT

After just a few weeks, I competed in my first show. I won one class and placed second in the other. I was hooked! From there, things just took off. A month later, I booked a flight to Germany to work with a supplement brand at the FIBO (the world’s biggest trade show for fitness, wellness, and health).

I continued to work my butt off in amateur shows to earn my pro card. Just months after going pro, I was sharing stages with the very women who inspired me to begin this journey in the first place. I even ended up on the cover of the very magazine that piqued my interest in fitness modeling and competitions!

What started as I just want to do one show very quickly turned into a career, and I’m very grateful for that.

At that point, I decided to take a break from police work and focus on the amazing opportunities I had in front of me in the fitness world. Everyone thought I was nuts, but I knew it was the right thing to do. Risks and challenges are two things I love so much. They help you grow!

Fast forward eight years and I’m still traveling and competing—while running a personal development and online training business, and spending time with my beautiful husband and eight-month-old baby boy.

How did you make the lifestyle adjustments necessary to begin training for your first-ever competition? Did you have to reroute your entire life?

Since I was still working as a cop those first two years, I had to really plan my days so that I was able to work, train, and cook all of my food. I’d get home from work around eight o’clock in the morning, sleep for a few hours, get up, eat, hit the gym for three hours, come home, prep my food, and go to work again. Sometimes, I’d even use my 4 a.m. break at work to train.

What kept you going in moments of difficulty or challenge?

I kept my eyes on my goals. I believe that visualization is very important for manifesting your desires and I did a whole lot of that! If I didn’t feel motivated, I would visualize myself accomplishing what I was after, and that usually did the trick.

What’s it like being a mother and a fitness model and competitor? Did you internalize messages or pressures about the body while pregnant or after pregnancy?

Oh my goodness—women put so much pressure on themselves to stay in shape during pregnancy. While I definitely didn’t want to gain too much weight during my pregnancy, it wasn’t my biggest concern. I was more focused on making sure that I was eating the healthiest I ever had to help my baby develop and grow.

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This photo was taken a couple of months ago and the 2nd one two weeks ago. My belly has grown and dropped since the 2nd photo and gosh am I going to miss it. I'm not going to pretend it isn't uncomfortable AF sometimes because it is, especially trying to sleep ( I use to be a stomach sleeper) get up from the couch or laying down ( I feel like a turtle now) and bending down to pick something up ehh forget it that's where it will stay- the floor. BUT despite those things I LOVE LOVE LOVE my 9 month pregnant belly. It's like it improves as I get further along 😂 It sounds weird I know. Maybe some moms and moms to be can relate ?? I can't wait to meet my little Angel but I will def also miss being pregnant, it's such a magical experience at least for me. I would take the bad days, the sick days the days where I could barely walk due to aches and I would do it all again for the reward that's waiting in the end. ❤️ . . Photo @maaxxwest . . . #indiapaulino #7monthspregnant #9monthspregnant #love #babyboy #homebirth #hypnobirth #whoknows #indigo #crystal #fitness #fitmom #pregnantnotpowerless

A post shared by India Paulino (@indiapaulino) on Dec 5, 2017 at 6:19am PST

I didn’t put pressure on myself. The physical body didn’t concern me because it’s just that: a physical body. I knew that after my body completed the wonderful journey of pregnancy, I’d get back in shape.

Because I had that mentality, I really loved my body during pregnancy and embraced every stage and every change. As long as my babe was good, I was happy. I focused on listening to my body, drinking lots of water, eating clean, and meditating.

What did you do to get back into physical shape after having a child?

I didn’t rush into it. Training just wasn’t on my mind. For me, it was more important to enjoy the special moments with my baby boy.

I was cleared to exercise just shy of six weeks after having Breton, and after that I started to train two to three times a week in my garage gym at home.

I started out slowly to be respectful of my body and the journey that it had just gone through. I knew I would need to learn balance in this new life, so I followed an eight-week program that eased me back into training.

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PLYOS! Here's a little superset I did with my plyos today! Killer 🔥 Try it out! 2-4 sets of 10-12 each . Fueled by @bpi_sports #onemorerep . . code INDIA saves you 20% on bpisports.com . . . . @bodybyo #indiapaulino #fitfam #8monthspostpartum #bikini

A post shared by India Paulino (@indiapaulino) on Aug 31, 2018 at 7:14am PDT

Once I finished those eight weeks, I began my prep for competitions again with more intense training and cardio, and stricter dieting. Still, though, I let my body be the boss; whenever it told me to push through or slow down, I listened.

What are your favorite snacks and meals?

I love cashews, almonds, rice cakes with peanut butter, and popcorn.

What’s in your usual supplement stack?

My current favorites are BPI’s CLA +Carnitine, Best BCAA, One More Rep pre-workout, and creatine (since I had lost a little bit of muscle during pregnancy).

Any advice or tips on people who want to do what you do?

Before anything else, identify the reason you want to accomplish your goal. If it’s for any reason other than YOU, re-evaluate it! Competitions will not give you confidence. In fact, you must find that within yourself first. Once you feel confident in yourself, your experience will be much more fun and joyful.

Diggin’ Who’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

September 13, 2018September 14, 2018

The Editors of What's Good

5 Intimidating Pieces Of Gym Equipment You Should Totally Try

In recent years, fitness has become more about function and performance and less about physique than ever before. These days, nailing power cleans or showing off flawless deadlift form earns more gym cred than having a visible six-, eight-, or whatever-pack.

As functional fitness grows more and more popular, the sea of gym machines that isolate specific muscle groups have lost their once coveted place in people’s workouts and been replaced by a new generation of machines and equipment. But which deserve a spot in your next workout?

Gym Machines: A Love-Hate Relationship

Despite their recent fall from grace, there’s no black-and-white answer about whether traditional gym machines are good or bad.

According to New York-based coach Kelvin Gary, C.S.C.S., some of the machine hate is well-deserved: “We know that they don’t help you train in a way that functionally ties together muscle groups that work together in life and in sport.”

If you want a more complete workout that activates the core and stabilizer muscles, you’re better off with a squat. However, if your sole goal is to build bigger quads, then the leg extension machine will get the job done.

The other issue: Many gym-goers don’t use the machines properly. “Most machines today are made with good thought in regards to biomechanics,” says Long Island-based physical therapist and strength coach, Michael Camp Ph.D., P.T., D.P.T., C.S.C.S. It’s the user that makes machines unsafe, not the piece of equipment itself.

Experts do agree, though, that machines can be extremely helpful for beginners and those with injuries.

“Some people need to learn the mind-muscle connection of the movement first, which is easier to learn through a machine,” says Philadelphia-based personal trainer, Joe Pepe, C.P.T. For someone that’s never worked out in their life, using a chest press machine can help them learn to activate the right muscles before moving on to a bench press.

Plus, when you need to avoid using certain muscles and joints because of an injury—but want to maintain strength elsewhere—using machines to isolate certain muscle groups comes in handy.

Gym Equipment Worth Using

Old-school pushing, pulling, and pressing gym machines aside, there’s now a slew of out-of-the-box pieces of equipment popping up in gyms that can add lots of value to your fitness program. Here are five pieces of funky equipment you may have been too intimidated to try that trainers definitely want you to use.

1. VersaClimber

Though it may look like a towel rack, the VersaClimber is actually a great cardio conditioning tool that also puts your arms, legs, and core to work. (It’s like a never-ending climbing wall.) “It helps us work on crawling, a primitive pattern that we lose from sitting behind desks,” says Gary. The VersaClimber is like a stair stepper that gets your arms involved, too, so you’re essentially doing an upright bear crawl. Now how’s that for functional, eh?

2. Sled (a.k.a. Prowler)

Pushing or pulling a weighted sled across the turf is a great way to build total-body strength. Plus, it’s what Gary calls “self-limiting,” which means you can push yourself and go heavy without risk. Go too heavy on a squat and you can get stuck at the bottom of the movement with lots of pressure on your back; go too heavy on the sled and it simply won’t budge.

Check out five of our go-to moves:

Gary recommends adding a couple sets of exercises like marches and pulls to your strength workouts.

3. Landmine

It may not look like much, but according to Pepe, the landmine is the most underrated piece of gym equipment. All you have to do is secure the end of a barbell into the landmine fixture at the base of a power rack and you can do all sorts of total-body exercises in all planes of motion.

If you’re looking for a serious test of fitness, try landmine thrusters. “They create a huge metabolic demand, and are easier to perform—and more shoulder-friendly—than a barbell thruster,” he says. For core and total-body stability, try landmine anti-rotations. Or, to challenge your lower and upper body (and your coordination), pair split squats and rows.

4. Sandbag

Not only does lifting a big ol’ bag of sand build overall power and strength, but it also improves stability more than lifting a kettlebell, dumbbell, or barbell. “Fighting the awkwardness of the shifting sand builds synergistic muscle strength,” says Camp. Working out with sandbags fires up your stabilizer muscles and core in a major way.

On lower-body days, try front-rack squats or lunges; on upper-body days, try overhead presses or bent-over rows. As you progress, try sandbag cleans, chops, and swings.

5. Battle Ropes

We know, battle ropes are exhausting. But they’re well worth every heart-pumping moment, toning your arms, legs, and core, while boosting your cardio. “People think there’s just one or two exercises, get bored, and move on too quickly,” Gary says.

In addition to the standard moves like alternating waves or double-arm waves, Gary suggests trying circles, side-to-side waves, or even doing jumping jacks with the ropes. Try a few 30-second intervals with 30 to 60 seconds of rest in between.

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September 12, 2018October 2, 2018

Mike Simone

Dr. Axe’s Guide To Starting The Keto Diet Right

The keto diet has never been more popular—but given how drastically different than the typical Western diet it is, it’s no wonder many people feel intimated and unsure about giving it a try.

You’ve probably heard that keto can boost weight loss, improve your energy, and maybe even protect you against common chronic diseases—but how are you supposed to eat a whopping 75 percent of your calories from fat and virtually zero carbs?

To answer your questions and get you started, here’s my guide to going keto.

Keto Basics

The goal of a keto diet is to shift your body into the metabolic state of ketosis, in which you use fat (in the form of ketones) for fuel instead of sugar (glucose) from carbohydrates.

To get there, you need to deprive your body of carbs, limiting your ‘net carbs’ (total grams of carbs minus grams of fiber) to just 25 to 30 grams a day. Thought there are some differing opinions out there about the exact amount of carbs that you can consume and still remain in ketosis, most agree that below 30 net grams is ideal. As you whittle away your carb intake, you’ll seriously up your fats.

Overall, you’ll eat about 75 percent of your daily calories from fat, about 20 percent from protein, and just about five percent from carbs.

Kicking Off Keto

It takes most people three to four days to officially enter nutritional ketosis, and another week or two to fully adjust. As you get started on keto, track your food and macronutrients to make sure you’re truly following the diet correctly.

Stick to the following five principles to get into ketosis quickly and start experiencing the benefits:

1. Remove And Replace Most Carbs And Sugar

If you want your body to start burning fat for fuel, you have to cut off the supply of glucose to your cells. To keep your total net carbs below the recommended 30 grams, you’ll need to cut out:

grains
anything made with wheat flour
legumes and beans
added sugar of any kind
sweetened dairy products
soda, juice, and other sweetened drinks
most starchy vegetables
most fruit
pretty much any dessert on a restaurant menu

If going cold turkey on all of these foods at once feels overwhelming, give yourself several weeks before going full-on keto to start making adjustments. First, cut out processed and sugary foods. Once that feels normal, decrease your intake of starchy veggies.

As you cut carbs, don’t leave a gaping hole on your plate where they once were! Try cauliflower rice instead of rice or quinoa, replace noodles with spiralized zucchini, and trade wheat flour for almond or coconut flour.

If you’re wondering about fruit, yes, you can have some fruit on keto. Your best options: berries, avocado, citrus fruits, and tomatoes, which are all low in sugar. Just stick with one cup (or less) per day and track your macro intake carefully.

2. Up Your Healthy Fats And Oils—A Lot

On keto, your diet revolves around eating a plethora of healthy fats and oils, ideally from whole and nutrient-dense foods.

Some of the best sources include:

MCT oil
coconut oil
olive oil
grass-fed butter
ghee
avocado
fats found naturally in meat, eggs, and fish (these should be organic, wild-caught, pasture-raised, and/or grass-fed)
nuts and seeds (stick about a quarter cup daily)

Eating 75 percent of your calories from fat can be harder than you’d think. My recommendation: Include one or more servings with every single meal and snack.

You might start your day with Bulletproof coffee (which blends coffee with MCT oil and butter or ghee) or eggs fried in butter with avocado and veggies. Then, have a burger with melted cheddar and buttered veggies for lunch, blend up a keto smoothie with coconut milk and MCT oil as a snack, and have a piece of fish with veggies sautéed in a bunch of butter for dinner.

If you find yourself feeling hungry on the keto diet, chances are you need to eat more fat! Stock your fridge with grab-and-go foods like avocado deviled eggs, fat bombs, and breading-free meatballs.

3. Think Moderate Amounts Of Quality Protein

Unlike many low-carb diets (such as Atkin’s), keto is not high-protein. In fact, eat too much protein and your body may convert some of it into glucose and throw you out of ketosis. This is another reason tracking your macros is so important.

Though fat should be the primary source of your calories, it’s still important to eat smaller amounts of healthy, clean proteins throughout the day to maintain muscle mass and energy.

Some of my go-to keto-friendly protein sources are:

pastured eggs and poultry
grass-fed meat
wild-caught fish
full-fat cheese

Not only do these foods provide protein, but they also provide fat—a win-win. Just make sure to limit protein to 20 percent of your calories.

4. Focus On Whole, Alkaline Foods

Though fats are king on the keto diet, not all fat is created equal. All too often, keto dieters rely too heavily on processed meats like bacon or salami, refined vegetables oils, and fried or packaged foods like pork rinds.

Not only are these foods processed, but they’re also acidic. When you eat too many acidic foods and not enough alkalizing foods, your urine and saliva become more acidic, which can lead to ‘chronic low-grade acidosis,’ a state that depletes essential minerals like magnesium, calcium and potassium from the body, negatively impacting bone health and increasing inflammation. To improve your overall health, support digestion, and reduce inflammation on a keto diet, avoid these foods as much as possible.

Instead, fill your diet with alkalizing foods like green leafy veggies, celery, asparagus, cruciferous veggies like broccoli or cauliflower, fresh herbs like parsley and cilantro, avocado, and sea veggies. Drink lots of water and limit alcohol and coffee.

It’s also crucial that other non-starchy vegetables—like mushrooms, artichokes, and bell peppers—make regular appearances in your diet. These vegetables provide important nutrients like fiber, electrolytes, antioxidants, and vitamins, and help the body detox.

Eat several types of non-starchy vegetables every single day!

5. Play Around With Meal Timing

To amplify the benefits of the keto diet, consider adding intermittent fasting to the mix once you’ve gotten the swing of things.

With intermittent fasting, you’ll eat only within a finite window of time each day—usually about four to nine hours—so that your body has a better chance to fully utilize the nutrients you eat, cleanse, recharge, and restore.

Most people fast by skipping breakfast and starting their ‘eating window’ around noon. From there, they’ll have two meals and maybe a snack, and stop eating around six to eight o’clock at night. By avoiding late-night snacking, you also give your body the chance to fully digest and detoxify overnight.

Troubleshooting Common Keto Challenges

Starting the keto diet isn’t always a smooth, straight road. In fact, it’s common to run into some obstacles when making major changes to your diet—and even to feel worse before you feel better. Some early common challenges include:

Fatigue, Weakness, Constipation, Irritability

These less-than-desirable symptoms have been nicknamed the ‘keto flu,’ and often strike within the first week or so of starting the keto diet as your body transitions through some major metabolic changes. The keto diet also increases urine output and decreases water retention, which causes your body to flush out some of its electrolyte stores.

Consuming more veggies (which contain electrolytes), adding extra sea salt to your food, taking a magnesium supplement before bed, and drinking more water can help replenish your electrolyte stores and proper hydration. You also want to limit the stress you put on your body. Stick to light-to-moderate exercise and prioritize sleep. Now’s not the time to push yourself too hard!

Carb And Sugar Cravings

A sweet tooth doesn’t just disappear overnight. Luckily, there are plenty of keto-friendly ways to take the edge off. Try making a smoothie with vanilla or chocolate keto powder, coconut or almond milk, and stevia extract. The Vitamin Shoppe sells plenty of products specific to keto dieters, like Ancient Nutrition’s Chocolate Keto Protein, in their new Keto HQ.

Ingredients like cinnamon, vanilla extract, cocoa powder, and chilled coffee or espresso can also help recipes seem sweeter without adding any actual sugar. I even find that drinking a refreshing low-sugar green juice or herbal tea nips cravings in the bud.

Nutrient Deficiencies

Even a well-rounded keto diet can be lacking in certain nutrients—especially if you’re already prone to a deficiency or feeling very stressed.

Supplementing your diet with a quality multivitamin, electrolytes, and omega-3 fatty acids can help fill any gaps.

Other supplements, such as adaptogenic herbs or exogenous ketones, can also help you feel your best on keto. Adaptogenic herbs, like ashwagandha, help build your body’s defenses against stress by balancing cortisol levels and supporting thyroid and adrenal health. Meanwhile, exogenous ketones can make it easier to transition into ketosis and stay there by providing an outside source of the fuel your body makes from fat.

NoWhere To Eat On The Go

You don’t want to get stuck in a situation when you’re away from home, hungry, and can’t find anything keto-approved to eat. If your schedule is busy and you’re on the go on a lot (and really, who isn’t?), keep some high-fat, low-carb snacks with you at all times. An avocado, nuts, olives, or a single-serving packet of a keto supplement are all good options.

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September 10, 2018September 20, 2018

Dr. Joshua Axe, D.N.M., D.C., C.N.S.

I Tried Coconut Oil For 9 Different Health And Beauty Uses—Here’s What Happened

Ever since doing my first Whole30 three years ago, coconut oil has become a permanent fixture in my pantry. Because the versatile oil has a high smoke point, I can whip up homemade sweet potato fries at home without setting off the fire alarm. Plus, its pleasant scent compliments everything from eggs to zucchini noodles. Until recently, though, I had never thought about using it as part of my beauty routine.

Coconut Oil Benefits

When it comes to body and beauty, one of coconut oil’s biggest claims to fame is the fact that it’s super-moisturizing. It’s rich in fatty acids like lauric acid, capric acid, and caprylic acid, and because of its chemical makeup, gets absorbed by hair much easier than other oils. It’s also packed with the antioxidant vitamin E.

Plus, honestly, who doesn’t want to smell like a tropical island?

Putting Coconut Oil To The Test

I spent a few weeks testing out the many body-care and beauty uses for coconut oil. Here’s what dazzled me—and a few that fell flat.

1. Coconut Oil Pulling = Awkward

In the ancient technique of oil pulling, you swish a teaspoon of coconut oil around in your mouth for 20 minutes first thing in the morning to improve your breath, promote oral health, and draw out toxins. (There aren’t a lot of studies to back this up, but man is it popular.)

At first, the coconut oil was delicious. Minutes later, it wasn’t. I’m no quitter, but I’ve gotta be honest: I didn’t make it past minute seven of swishing.

After throwing in the towel and spitting out the oil, my mouth still felt, well, kind of oily. I did a breath check to see if I could smell any difference, and didn’t notice anything good or bad, which I guess I’d count as a win?

Ultimately, oil pulling felt like a lot of effort for not much reward, so I think I’ll stick with traditional mouthwash.

2. Coconut Oil Is Way Better Than Shaving Cream

An early adopter of those razors with the built-in shaving cream, I’d never thought twice about my convenient routine—until I tried using coconut oil as shaving cream instead.

Granted, applying the coconut oil added another step to the process (and made my shower super-slippery), but there was no denying that I not only got a closer shave, but sported silkier legs than usual, too.

I’ll still turn to my built-in shaving cream razors when in a rush or feeling lazy, but I’ll definitely whip out my jar of coconut oil when I want a quality shave.

3. Deep Condition With Coconut Oil At Your Own Risk

My hair is on the thinner side, slightly wavy, and a little oily, so I was hesitant to use coconut oil as a deep conditioning treatment. Trendy as it is, I figured it would be too much for my hair to handle. And my fears turned out to be warranted.

After showering one night, I rubbed a tablespoon of oil into my scalp and through the ends of my hair, put on a shower cap, and went to bed so the oil could condition my hair overnight. The next morning, no matter how many times I shampooed, I just couldn’t get all of the oil out! My hair looked noticeably greasy, and felt heavy and weighed-down. It took a few days-worth of showers to get it back to normal.

The ends of my hair ultimately did feel softer and more moisturized, though! In retrospect, I’d skip the scalp portion of the coconut oil conditioning and just add a little bit to my dry ends.

4. Coconut Oil Is A Worthy Makeup Remover

The makeup remover I swear by is oil-based and unreasonably expensive—around $28 for a bottle. So when I saw that coconut oil can be used to remove makeup, I was pretty excited to give it a try.

After dabbing a little bit of coconut oil on the end of a cotton swab, I swiped it across my liquid-lined eyelids, and the entire layer of jet black came right off!

Not to mention, my skin felt moisturized and the coconut oil made my lashes look more conditioned. I’ll definitely keep using this one!

5. Coconut Oil Is A Power-Moisturizer For The Body

Admittedly, I’m guilty of moisturizing my body with whatever drugstore brand product happens to be on sale. Not surprisingly, my lack of discrimination doesn’t always play out effectively.

Knowing how intensely moisturizing coconut oil is, I decided to capitalize on its potential benefits for my neglected skin. After showering one morning, I rubbed a dime-sized amount all over my arms and legs—and I could really feel the difference! My skin (especially my elbows, which are usually extra dry) felt super-hydrated. (Though my skin did feel a little oily for the first few hours.)

Given my moisturizing habits, I don’t expect to oil myself up every day. But since moisturizing with coconut oil even just once made my skin feel so luscious, I’ll probably make it a once-a-week thing.

6. Coconut Oil Couldn’t Save A Broken Makeup Palette

A friend of mine had recently broken one of her favorite makeup palettes (a matte-pressed face powder), so after reading that coconut oil could remedy the shattered powder and basically glue it back together, I decided to play surgeon.

I dripped a quarter-sized amount of coconut oil into the broken palette and slowly mashed the pieces of pressed powder into the oil until an even mixture formed. I think I used too much oil for how much powder was left in the compact, though, because the end result looked incredible wet.

If I had used just a little bit less, it might have worked, so I’ll give it another shot if ever needed.

7. Coconut Oil Makes For A Heavenly-Scented Body Scrub

DIY beauty bloggers all seem to rave about simple exfoliating body scrubs made from equal parts coconut oil and granulated sugar. Given that my go-to store-bought scrub clocks in at around $30, I was eager to try a homemade alternative.

Since I didn’t have any granulated sugar, I used sea salt as a substitute—and it worked incredibly well. The scrub was effective but not too harsh, and the coconut oil left my skin super-moisturized. It looked head-to-toe smoother and healthier (not to mention I smelled delicious). I’ll definitely be making batches of this to save some cash!

8. Coconut Oil: An A+ Brow Enhancer

I’ve never had unruly brows or invested in one of those pricey brow wands, but I do get the occasional stray and love the bold brows so many women are rocking right now.

I read that coconut oil could come in handy in the brow department, too, so I applied a dab of it to the end of a cotton swab and smoothed it over my brows before heading out for the day. Not only were they free from fly-aways, but they stayed perfectly shaped all day long!

9. Lip Balm Has Nothin’ On Coconut Oil

My last beauty experiment was to swap coconut oil in for my usual lip balm (SUGAR by Fresh). After rubbing it on just about every other part of my body, I had a feeling I’d like how coconut oil felt as a lip balm—and I was right! My lips felt instantly moisturized and the oil tasted great. My only qualm: It’s much easier to carry a tube of lip balm around than a giant jar of coconut oil…

The Final Results

After using it pretty much everywhere on my body, I can confirm that coconut oil is just as versatile and hydrating as people make it out to be. I’ll definitely continue using it in a few parts of my routine:

makeup remover (a major money-saver)
weekly deep moisturizer (a win for lazy girls)
body scrub (another way to save cash)
shaving cream substitute (on special occasions!)

While I wasn’t a fan of oil pulling or deep conditioning with coconut oil, I’d still definitely recommend giving them a try before writing them off—especially if you hate the burn of conventional mouthwash or have a different hair texture than I do.

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September 7, 2018September 20, 2018

Danielle Page

What’s The Difference Between Hemp Oil, Hemp Extract, CBD, And Marijuana?

Hemp and CBD are cropping up in just about everything from beauty products to snacks to ointments these days. But as the hype grows, so does the confusion. Are hemp and pot the same thing? Does CBD get you high?

Here’s the lowdown on the difference between marijuana and hemp, and the products made from them.

Hemp vs. Marijuana

Hemp and marijuana technically come from the same plant, Cannabis sativa. The cannabis plant contains some 500 compounds and cannabinoids make up about 100 of them. Two of the most well-known cannabinoids out there: CBD and THC.

Different cannabis plants are bred to contain different amounts of CBD and/or THC. The plants we know as marijuana are bred specifically to contain CBD and/or THC. However, “the form of the cannabis plant we know as hemp is bred to naturally not contain appreciable amounts of THC, which is the psychoactive compound in the plant people are after when they want a high,” explains Leslie Mendoza Temple, M.D., A.B.O.I.M., medical director of NorthShore University HealthSystem’s Integrative Medicine Program. THC-free hemp plants are referred to as ‘industrial hemp.’

Foods and products made from that industrialized hemp—including hemp oil, hemp extract, and CBD—will not get you high.

What’s Legal (And What Isn’t)

On a federal level, any cannabis that contains more than 0.3 percent THC is illegal. And industrial hemp, which contains less than 0.3 percent THC? Well, it’s complicated.

According to the 2014 Farm Bill, industrial hemp is technically legal nationwide. However, this legality only applies to very specific circumstances, like use in a specific state pilot program or academic research.

From there, though, different states have different policies regarding the various forms of the cannabis plant. In most states that have legalized recreational marijuana (there are eight of them), farmers can get a state license to grow industrial hemp—but it’s not legal to sell the resulting hemp-derived products outside of that state.

So where do many of the American companies who make hemp products get their industrial hemp? Outside of the U.S. However, a bill recently passed in the Senate aims to legalize the farming of industrial hemp in the U.S. across the board.

Hemp Products

The various products out there that are made from or contain industrial hemp use two forms of the plant: its oil or its extract. And though they’re produced from the same plant, they’re not the same thing.

Hemp Oil

Hemp oil, which you may find bottled and in beauty products, is made by pressing the seeds of the hemp plant, explains Janice Newell Bissex, M.S., R.D.N., culinary nutritionist and holistic cannabis practitioner at JannabisWellness.com.

“It’s a good source of omega-3 fatty acids, omega-6 fatty acids, and vitamin E,” she says. Think of hemp oil like you’d think of olive oil: a healthy, antioxidant-rich, plant-based fat that can support your healthy diet.

Even in hemp plants bred to be higher in CBD, the cannabinoid isn’t found in the seeds, so hemp oil made from these plants is still more of a salad dressing ingredient than anything else.

Hemp Extract

You’ll find hemp extract in everything from beauty products to dietary supplements, as it supports healthy skin, immunity, and cardiovascular health. It’s made from the seeds, stalk, and sometimes flowers of the hemp plant, and contains minerals like potassium, magnesium, iron, zinc, calcium, and phosphorus, vitamin E, omega-3 and omega-6 fatty acids, and antioxidants.

If made specifically from industrial hemp, hemp extract does not contain the cannabinoids CBD and THC, says Bissex. However, it may contain other cannabinoids and plant compounds that interact with our endocannabinoid system, which regulates our brain, immune, and hormone function. Through this system, hemp extract helps modulate our body’s response to stress and promote a sense of well-being. Harness your own endocannabinoid system and reap the benefits with a supplement like one of HempFusion‘s hemp extracts, now available at The Vitamin Shoppe.

CBD

One of the cannabis plant’s 100-plus cannabinoids, CBD (cannabidiol) has exploded in popularity lately because of its benefits related to anxiety, muscle spasms, sleep issues, and pain.

CBD also yields potent antioxidant properties, which have been shown to support blood sugar control and may even promote bone health. And since CBD is not psychoactive, it offers this variety of benefits without the high. You’ll find it in the flowers and leaves of cannabis plants bred to contain higher amounts of the cannabinoid.

Most states have legalized the medicinal use of CBD and some healthcare practitioners are now using it to help people with chronic conditions like Crohn’s disease, IBS, and other bowel issues, says Temple.

According to the Drug Enforcement Administration, CBD (like THC), is still illegal on a federal level. However, personnel have admitted that they’re highly unlikely to go after anyone using CBD for their health.

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September 6, 2018September 27, 2018

Celia Shatzman

Should You Be Wearing A Lifting Belt?

Walk into just about any weight room and you’ll see all sorts of lifting equipment and accessories, like gloves, wrist and knee sleeves, and, of course, the ever-glorified lifting belt.

Typically made out of leather or nylon, these wide belts make any lifter look pretty intense. But what exactly do they do, and who should really be using them? Here’s what top fitness experts had to say.

What Do Weightlifting Belts Do?

Designed to help gym-goers (men and women, alike) lift heavier and make gains, weight belts are wrapped around the core at the lower back to help take pressure off the spine as we lift. You see, the strain of lifting heavy can potentially lead to muscle or back injuries.

A belt novice might think that wearing a lifting belt works by physically supporting the back and core when they’re under tension (like during a barbell squat), but that’s not actually how it goes, explains Gabe Snow, C.P.T., strength and conditioning coach and trainer at Performix House in New York City. What’s really happening: The pressure of the belt around your core signals the muscles in your mid-section to exert force in response. “When this pressure is generated inside the abdominal wall, it takes a large amount of stress off the discs in the spine,” says Snow.

Generally, reducing pressure on the spine means reduced risk of injury and more efficient performance. Research backs this up, with one Japanese study finding that increasing pressure in the abdomen with a belt stabilizes the core and creates a safer environment for the spine during lifting. Other research shows that rocking a weightlifting belt during squats can increase muscle activity of the quadriceps and hamstrings, and promotes overall muscle growth long-term.

While some people might mistakenly think that lifting belts can also help shrink their waistline, this is a myth. “If anything, your core—especially your obliques—will grow because your abdominal muscles are constantly generating force,” says Snow.

When Should You Wear A Belt?

While belts can definitely help you advance your strength and power, that doesn’t mean you should wear them every time you lift.

Instead, reach for a belt when you’re doing power-lifting movements like squats, deadlifts, and power cleans in which you’re loading the spine with significant weight, suggests Alonzo Wilson, C.P.T., founder of Tone House in New York City. And even then, “only when the load is extremely heavy,” he says. “I recommend using the belt at weights you can lift for just five reps or less.” Reaching for a new personal best? A belt can help. Running through your usual three to four sets of 10 reps? Skip it.

Of course, before you can lift heavy enough to warrant using a belt, you have to have a solid foundation of strength and a firm grasp of proper movement patterns. “Form and technique must be mastered using light to moderate weight before ever attempting loads heavy enough that you have to wear a large leather belt to help ensure your safety,” says Snow. “Using a belt right out of the gate will just alter your form and keep you from learning where you may need to improve.”

Plus, since belts are somewhat restrictive, they shouldn’t be worn during any exercise other than heavy lifting. If you’re doing a high-intensity interval training workout and alternating between power cleans and burpees (which involve moving significantly different loads), for example, a belt will only get in the way. Just stick to a weight you feel comfortable lifting without a belt for the power cleans.

The Bottom Line

If you’re an experienced weightlifter working in the top of your range to focus on power or test your one-rep max, a lifting belt can help you perform and stay safe.

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September 5, 2018September 21, 2018

Emily Abbate, C.P.T.

The 7 Veggies With The Most Protein

When most of us think of protein, we picture a plate of chicken, hard-boiled eggs, a glass of milk, or a big ol’ tub of Gold Standard Whey. And though those are great sources of the nutrient, they’re not the only ones out there. In fact, tons of plant foods provide protein, too—and we’re not just talking about beans and blocks of tofu.

Even vegetables (hello, leafy greens!) pack some protein—and though it may not be as much as is in a steak, it can help move the needle on your overall intake. Here are the seven highest-protein vegetables you’ll find in the produce aisle.

1. Artichokes

4.9 grams protein per cup

Artichokes are a wonderful option for people who ‘don’t like vegetables,’ since they offer such a unique, savory, slightly lemon-y flavor. They’re also uniquely nutritious—high in fiber (an impressive seven grams), antioxidants, and vitamin K (which is crucial for blood clotting).

Dietitian Paige Bente, R.D., recommends steaming artichokes until tender, and then slicing them in half, brushing them with olive oil, sprinkling them with sea salt, and grilling them face down until the edges begin to brown.

2. Brussels Sprouts

3 grams protein per cup

In addition to protein, these cruciferous veggies also offer plenty of fiber (3.3 grams), which has been shown to help support the gut microbiome and promote overall intestinal health.

Bente loves roasting Brussels sprouts in the oven with a bit of olive oil, sea salt, pecans, and dried cranberries.

3. Potatoes

3 grams protein per cup

Whether sweet or white, potatoes offer a noteworthy dose of protein, in addition to 620 milligrams of potassium (that’s more than a banana!).

Toby Amidor, M.S., R.D., author of Smart Meal Prep for Beginners, recommends tossing sweet potatoes into omelets, chili, or stews, or mashing them for a delicious side.

4. Asparagus

2.9 grams protein per cup

This often-overlooked veggie is another surprising source of protein. Asparagus is also high in fiber and folate, a B vitamin that’s hugely important for heart health and pregnant women (because it supports healthy cell division).

Try steaming or grilling your asparagus until just tender, and serving it with a dipping sauce made of equal parts mayo and Dijon mustard, says Bente.

5. Spinach

2.58 grams protein per 3 cups

Not only does spinach provide protein, but it’s also a good source of iron, which helps your red blood cells carry oxygen from your lungs throughout your body. It also contains vitamin C, which is crucial for the growth, development and repair of your body’s tissues.

“Replace your usual salad greens with spinach for an extra dose of protein, or add a handful to your morning smoothie to incorporate a serving of vegetables into your breakfast,” suggests Bente.

Bonus: Cook spinach and you’ll score an impressive 5.3 grams per cup. (Thank you, incredible shrinking leaves!)

6. Broccoli

2.4 grams protein per cup

Like Brussels sprouts, broccoli is another cruciferous vegetable that contains a notable amount of protein and fiber. Research has linked vegetables like broccoli that are higher-fiber and lower-carb with lower blood sugar spikes after eating, supporting proper brain, heart, and digestive function, and overall good health.

To retain as many of its nutrients as possible, Bente suggests steaming broccoli instead of boiling it.

7. Alfalfa Sprouts

1.3 grams protein per cup

Often eaten raw atop salads and in sandwiches, alfalfa sprouts are yet another way to get more protein from your veggies. They’re also high in saponins, a type of plant compounds that have been shown to support healthy cholesterol, says Bente.

Pin this handy infographic for quick reference:

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September 4, 2018September 24, 2018

Jenn Sinrich

Should Collagen Replace Your Post-Workout Shake?

From pills to peptides, collagen is the supplement right now. Not only do people credit the protein with reducing the signs of aging and improving gut health, but fitness fanatics are now using it to boost muscle recovery and support their joints.

As popular as collagen is, though, can (and should) it replace your usual post-workout protein shake? We tapped three nutrition experts to find out.

Remind Me What Collagen Is Again?

Our body produces and uses a number of different proteins—and collagen is one of them. “Collagen is a structural, fibrous protein that helps make up the connective tissues in our body, which means it’s in our skin, hair, joints, bones, muscles, and organs,” says exercise physiologist and dietitian Jim White R.D.N., owner of Jim White Fitness and Nutrition Studios. “Basically, collagen is the glue that holds these tissues together and helps them withstand stretching,” he says.

The most abundant protein in the body, collagen accounts for more than 30 percent of the protein that makes up our body’s structures.

Trouble is, our body’s ability to produce collagen decreases as we age, explains Jonathan Valdez, R.D.N., owner of Genki Nutrition, and spokesperson for the New York State Academy of Nutrition and Dietetics. Over time, issues like achy joints, slowed muscle recovery and wound healing, stomach distress, and increased appearance of wrinkles may start to pop up. That’s where supplements come in. The idea is that by consuming more collagen, we’re able to hang onto its benefits—especially as we age and produce less naturally.

Collagen And Complete Proteins

Collagen supplementation has been linked to benefits like increased skin hydration, decreased appearance of cellulite, and reduced joint pain. When it comes to muscle recovery and growth, though, there’s one hitch: Collagen isn’t a complete protein.

You see, proteins are made of molecules called amino acids (there are 22 of them). Of these aminos, there are nine our body can’t produce on its own. These nine, called the essential amino acids, must be obtained through the foods we eat and supplements we take, says Valdez.

Foods or supplements that contain adequate amounts of all nine essential amino acids are considered complete proteins.

“Collagen contains eight out of the nine essential amino acids,” says White. (It’s missing tryptophan.) And though it’s rich in the essential aminos glycine, proline, alanine, and hydroxyproline, it contains little of the other essential aminos.

Collagen As A Post-Workout Protein

If you’re using protein powder after working out, chances are you’re using a complete protein like whey, casein, or a multi-source plant protein. Complete proteins are your best bet for fueling recovery and growth, since they contain all of the amino acids your muscles need—and in the right amounts, says Valdez.

“The most effective protein powder is whey protein because it is the fastest absorbing,” adds White. Whey contains high levels of three essential aminos known as the branched-chain amino acids (leucine, isoleucine, and valine), which play significant roles in exercise performance and muscle recovery. Collagen, on the other hand, contains just small amounts of these amino acids—especially leucine, which has been credited for kick-starting the muscle-building process.

You certainly won’t miss out on the benefits of post-workout protein altogether by choosing collagen over a complete protein, as research shows that supplementing with collagen is better for muscle strength and body composition than not supplementing at all. You may just not quite max out your potential gains.

Power Up Your Collagen

To make collagen work post-workout, White recommends combining it with a tryptophan supplement or another protein source that provides tryptophan. Oats, dairy milk, spirulina, almonds, and even chocolate are all good options. You can also use a protein supplement that combines collagen and whey, like Vital Proteins Collagen Whey Protein. (DIY this mix by pairing collagen with whatever other protein powder you have on hand.)

The Bottom Line

Overall, whether or not collagen protein can replace your protein powder depends on your health and fitness goals. “If you’re looking for a protein that can help with joint issues, collagen might be a better choice,” explains research neuroscientist and nutrition expert Nicole Avena, Ph.D., author of Why Diets Fail. In fact, a small study published in Current Medical Research and Opinion found that collagen supplements helped lessen joint discomfort in college athletes. Another, published in the Journal of International Society of Sports Nutrition, found that people with joint discomfort and mobility issues significantly improved joint function after taking collagen for four months.

However, if you don’t already consume enough complete protein or are heavily focused on muscle-building or athletic performance, collagen alone isn’t your best bet.

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August 30, 2018September 18, 2018

Gabrielle Kassel

Review: I Tried Mytrition Aromatherapeutic Oil Blends For Energy and Sleep

Until recently, I had never used essentials oils—but I’d always been curious about aromatherapy. That’s why, when The Vitamin Shoppe’s Wellness Testers program reached out to me, I jumped at the chance to try the new Mytrition Aromatherapeutic Oil Blends.

Like the name of the product says, these are essential oil blends, so various oils like lavender and citrus are already combined to help you reach specific wellness goals quickly and conveniently. They come in four different blends: Clarity, Relax, Energy, and Dream. I was sent the Energy blend to test in the morning and the Dream blend to test in the evening.

Mytrition Energy Aromatherapeutic Oil Blend

This blend is a mix of various citrus oils like mandarin, tangerine, and lime, as well as neroli flower oil. The combo is meant to energize, so I used it in the beginning of my day. I smelled it straight from the bottle or I put a few drops onto a paper towel, and then inhaled, usually during my 45-minute drive to work. I enjoyed the citrusy scent a lot!

This product had a very specific effect: It allowed for a more pleasant ride to work (no road rage!) and I felt better in general at the start of my day. I was calmer going into work after having the aroma around me in the car and it actually boosted my mood! I’ll continue using this product to help me start my day on a more positive note.

Mytrition Dream Aromatherapeutic Oil Blend

This blend is a mix of lavender, orange, frankincense, mandarin, marjoram, and ylang ylang. I consumed it by steam inhalation, placing drops into the shower and running extremely hot water for a few minutes before getting in. One I was in the shower, I would breathe it in. The scent was nice! I used Dream for five days, right before bedtime.

I went into using the Mytrition Dream Aromatherapeutic Oil Blend with one hope: I wanted it to help me do what the product says it’ll do: “rest, unwind, and snooze.” I hoped that I would fall asleep more quickly and have a more restful night’s sleep—and I did! I felt more relaxed before going to bed, which helped my mind shut off more easily. Another bonus: I felt well-rested in the morning—more so than without using the product.

Just a word of advice for aromatherapy beginners: Be mindful of how many drops you use. During my first time with the oils I used way too much. After my aromatherapeutic shower, my entire house smelled like the oil. It was super-strong and actually gave me a headache, so one or two drops is all you need for a pleasant experience. A little goes a long way!

I will continue using both of these oils and will also recommend them to friends.

This Wellness Tester received free products in exchange for an honest review.

August 30, 2018September 5, 2018

Melissa Ramos

4 Habits That Stop Gas Before It Strikes

Not only is being gassy uncomfortable, but it can be straight-up awkward. Fortunately, adopting a few new eating and lifestyle habits can significantly reduce gas attacks. Try the following four expert-backed gas-busting habits and you’ll never fear a lunch date again.

1. Increase Fiber Gradually

If you go from never eating broccoli to devouring three bowls of it, you’re setting yourself up for a world of discomfort, thanks to a sudden influx of fiber. “Fruits with the skins, vegetables, beans, and whole grains are great for your health,” says Proctor. “But if you aren’t used to eating them in large quantities or consistently throughout the day, they can cause gas and bloating.”

Start with small portions of these foods and increase your portion sizes or frequency of eating them over time in order to avoid fiber-related gas. “Try to add about 10 grams of fiber from whole grains, fruits, and veggies per day,” suggests Michalczyk.

That might mean adding a cup of raspberries to your morning oatmeal, switching from white to sprouted bread, or increasing your dinner’s usual half-cup of veggies for three quarters of a cup.

2. Eat Slowly

Regardless of what you’re eating, take your time! “Chew with your mouth closed and do not talk while eating,” says Proctor. “By slowing down and not talking while eating, you’re less likely to swallow excess air, which can cause gas buildup in the intestines.” Put your fork down between bites if you need to.

And, really chew your food well. “Help your digestive system do its job by making sure you’ve chewed your food in its entirety,” says Michalczyk. Gulping down big bites is more likely to cause stomach discomfort and gas.

3. Kick Your Gum Habit

Sure, a stick of gum comes in clutch when you’ve got to run to a meeting five minutes after finishing your tuna salad, but if you’re chewing stick after stick all day long, you’ll likely feel more bloated and gassy. “Gum contains indigestible carbs in the form of sugar alcohols—like sorbitol, mannitol, and xylitol—that can cause gas,” says Michalcyzk.

4. Keep A Food Diary

“Different fruits and vegetables contain different sugars that are not always well-digested by all people,” says Michalcyzk.

If gas is a persistent pest, start jotting down how different foods make you feel after eating them. “Keeping a food diary can help you pinpoint if gas occurs specifically after eating specific foods,” she says. (Some of the most common offenders: dairy products, cruciferous vegetables, beans, lentils, and raw apples.)

Once you’ve identified the foods that don’t jive with your system, you can decide whether to limit your consumption or eliminate them completely.

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August 29, 2018August 30, 2018

Isadora Baum

5 Health Benefits Of Pickles

Pickles: You either love ‘em or you hate ‘em. But regardless of your personal taste buds, there’s no denying the dill trend.

Not only do pickles look great alongside a burger and fries, but they also happen to be good for your health. Pickles are made by fermenting cucumbers in a brine of salt, vinegar, and sometimes seasonings like garlic, onion, or sugar. Over the course of a few days or weeks, bacteria on the surface of the cucumbers converts its naturally-occurring sugars into lactic acid, which gives the pickles their sour taste, preserves them, and kills off bad bacteria, says Maggie Michalczyk, M.S., R.D.N. Then, voila, you’ve got the tangy pickle that comes with your favorite deli sandwich.

Check out the following perks pickles have to offer, and you’ll be stocking up on a jar of crunchy dills in no time.

1. Pickles Contain Vitamin K

While cucumbers (and pickles) aren’t as packed with vitamins as some other types of produce out there, they are a good source of one nutrient we often overlook: vitamin K.

This vitamin is crucial for a number of body processes, like blood clotting, our bones’ absorption and use of calcium, and keeping that calcium out of our arteries. For just four calories, your average pickle spear provides about 14 micrograms (15 percent of your daily value) of vitamin K.

2. Pickles Have Probiotic Powers

“Fermented foods contain healthy bacteria that help to strengthen our gut and immune system,” says Michalczyk. These healthy bacteria, known as probiotics, maintain balance in the gastrointestinal system so our body can digest food properly and absorb the nutrients we need.

Michalczyk recommends incorporating a serving of fermented foods, like pickles, into your diet a few times a week.

3. Pickles Are Blood Sugar-Friendly

Some research suggests that vinegar can lessen the effect certain foods have on our blood sugar. One study published in the European Journal of Clinical Nutrition, for example, found that healthy people who consumed vinegar alongside white bread experienced significantly lower blood sugar spikes and felt more satiated than those who just ate white bread.

Research suggests vinegar’s effect on blood sugar may be especially helpful for those with insulin resistance or type 2 diabetes, who need to take extra care to control their blood sugar, says Natalie Rizzo, M.S., R.D.

To reap any potential benefits of the vinegar in pickles, pair a spear or two with sandwiches, says Michalcyzk. She also likes to add them to salads, fish (like herring), dips, and homemade relish.

4. Pickles Round Out Your Daily Diet

“Since pickles are in fact cucumbers and cucumbers are vegetables, pickles contribute to your daily recommended vegetable intake,” says Michalczyk. Score!

A single pickle spear counts as about a quarter-cup of vegetables. When you can’t stand to even look another lettuce leaf, or want to incorporate more veggies into your snack, pickles have your back.

5. Pickles Replenish Electrolytes And Boost Hydration

You’ve probably never considered snacking on a pickle after a tough workout—but you should! (Especially if you sweat a lot.) When we sweat, our body loses water and electrolytes (minerals that play a number of roles in your body), so you need to replenish them through food and drink.

“Pickles are loaded with water and salt [from the pickling mixture],” says Rizzo. The salt helps you replenish the electrolytes you lost and hold onto that water.

Pickles are also great if you’ve spent lots of time in the sun or heat. “On a hot day, your body needs extra fluids and salt to stay hydrated, and along with plenty of water, pickles help do the trick,” she says.

Pin this infographic to spread the pickle love:

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August 28, 2018September 7, 2018

Isadora Baum

Moon Milk Is The New Golden Milk—And You Have To Try It

There’s a beautiful new beverage popping up in social media feeds, and it’s giving Golden Milk a run for its money. The colorful, frothy elixir goes by the name of Moon Milk, and promises not only stunning Instagram shots, but a variety of health benefits—most notably, better sleep.

So, is the pretty bevvy all it’s cracked up to be? We asked nutrition experts to comment on the trend.

What’s in Moon Milk?

No, Moon Milk isn’t made in outer space. Despite its other-worldly name and cosmic beauty, the drink is actually quite simple.

View this post on Instagram

☾ MOON MILK ☾ This dreamy potion is used in Ayurvedic traditions as a remedy for sleeplessness. With beautiful adaptogenic herbs and ayurvedic spices, Mermaid Latte lends itself perfectly for this recipe, however any of our lattes would work beautifully with the addition of some adaptogenic herbs. We’ve made ours with homemade hemp milk, but you could also use any kind of nut milk. Get the recipe for our homemade hemp milk and Moon Milk via #linkinprofile ✨ #nutraorganics #mermaidlatte #moonmilk

A post shared by Nutra Organics (@nutraorganics) on Feb 20, 2018 at 1:30am PST

You start with warm milk and then get creative, adding whatever flavors and calming ingredients your heart desires. Popular choices include herbs like chamomile and ashwagandha, says dietitian Maggie Michalczyk, M.S., R.D.N. “You can customize your Moon Milk to include whatever specific herbs or spices you like,” she says.

What Are the Benefits of Moon Milk?

There’s a reason your mom gave you warm milk as a kid. Cow’s milk contains a number of nutrients that help relax you, like the minerals magnesium and calcium and the amino acid tryptophan.

“The amino acid tryptophan—yes, the one in your Thanksgiving turkey—gets converted into the hormone serotonin, which supports an overall feeling of calmness,” says Michalczyk. “Meanwhile, the calcium and magnesium help to support a healthy blood pressure.” These ingredients all work to help you de-stress and calm down.

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Made @alison__wu’s lavender cacao moon milk✨ used the adaptogens I had on hand which were @sunpotion ashwagandha & reishi. Also added @lakantosweetener cause it’s thee absolute best. Have a wonderful night everyone💫 • • P.s. check out her site for the recipe!

A post shared by Ashley (@findingmyelement) on Apr 18, 2018 at 7:18pm PDT

“Pair that warm milk with the anti-stress properties of herbs you’re adding and Moon Milk could be just the calming beverage you need before bed,” says Michalczyk. Plus, depending on the herbs you prefer, you may score some antioxidants and benefit from an immunity boost.

Two of Michalczyk’s go-to add-ins: ashwagandha and nutmeg.

“Ashwagandha, an ‘adaptogen,’ can help you better adapt to stress,” she says. “It helps lower cortisol, a hormone associated with our biological stress response.” The less cortisol pumping through your veins, the easier it is for you to drift off.

“Nutmeg also has de-stressing properties that help bring on a general calmness,” she adds. Additionally, it can help improve digestion, and soothe issues like gas.

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. . “I hope you’re as smitten with the moon as I am. The silence and serenity and wild mystery it demonstrates all at once. We don’t always have to talk or explain or do to be radiant. There is power in the subtleties.” . How pretty is this Blue Moon Milk (warm spiced milk with Butterfly Pea flowers)! It sounds delicious too! 🌑🥛😋 . . . #puritylacedesigns #white #beautiful #bohemianluxe #bohostyle #beachstyle #lace #vintagelace #vintageinspired #vintagechic #womensfashion #womenswear #womenstyle #agelessstyle #pursuepretty #thatsdarling #beachwear #cruisewear #resortwear #lacewear #amalficoast #bluemoonmilk #bluemoon #moonmilk #bluemilk #butterflypea #butterflypeaflower #moonquotes

A post shared by Purity Lace Designs (@purity_lace_designs) on Aug 1, 2018 at 2:32pm PDT

Bloggers and Instagrammers are also adding ingredients like beetroot (for better circulation), maca (to support libido and vitality), cacao (for its antioxidants), reishi mushrooms (to promote immunity and relaxation), and tart cherry juice (for extra sleep support).

Once you’ve selected your add-ins, you can top your beverage off with a little honey and/or cinnamon to sweeten, if desired.

Is Moon Milk For You?

Want to see if this creative concoction actually helps you get a restful night’s sleep? Everyone reacts differently to herbs, so don’t go overboard at first. Michalczyk recommends trying one mugful of Moon Milk a couple times a week to test whether it indeed has a soothing effect. If you ultimately decide to make Moon Milk a part of your bedtime routine, double down by limiting screen time and dimming the lights.

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August 27, 2018August 29, 2018

Isadora Baum

This Is What An Essential Stack Of Daily Supplements Looks Like

Just as we all have different health and fitness goals, the supplements we take to support our journey should be unique to reflect our needs. While those of us hitting the gym regularly to build muscle may turn to protein and pre-workout, people fighting off stress may go for reishi mushrooms.

That said, there are daily supplements many of us should consider in order to support the foundation of our healthy lifestyle. For The Vitamin Shoppe Health Enthusiast Tavon, that essential stack consists of three staples:

Here’s why Tavon never skips a day of taking these supplements:

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August 24, 2018August 29, 2018

The Editors of What's Good