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Lifestyle

11 Good Health Reasons to Drink Coffee

by Guest Contributor July 18, 2019

Coffee is the most popular beverage in the world—there are numerous nationalities who enjoy this warm drink on a daily basis. And whether you’re sipping a flat white in Australia or stopping at Starbucks in the U.S., every country puts a special spin on how they make it.

There’s something about a warm cup of coffee filling a room with its glorious aroma that wakes up all your senses. It is our energy drink, our relaxing break, and our 15 minutes of self-reflection. You can enjoy it with somebody or completely alone—its magic works either way.

There will always be too many health trends to keep track off, but caffeine is something most people consume on a daily basis. It’s a bit of a grey area in terms of health, with some people thinking drinking coffee every day is a bad idea. But we’re here with good news for all you coffee-loving moms. As long as you’re not seriously over doing it, research shows coffee is actually good for you! So, if you need yet another reason to love coffee (or to start drinking it), check out this list of coffee-related health benefits.

1. Coffee slows down cognitive decline.

As it serves as a specific boost to our brain, drinking coffee on a regular basis prevents cognitive decline which is associated with Alzheimer’s disease and other forms of dementia. A Finnish study has shown that drinking 3-5 cups of coffee every day during middle age can be related to a 65% decreased risk of cognitive decline illnesses later in life.

One of the theories why coffee has this effect on our brains is that caffeine prevents building up of plaque which contributes to cognitive diseases. Another one is that the risk of type 2 diabetes is also decreased by drinking coffee, and this type of diabetes is a risk factor for dementia.

2. Coffee is a rich source of antioxidants.

Interestingly, coffee has more antioxidants than cocoa and green tea, which are usually represented as the ultimate antioxidant beverages. Scientists have discovered around 1,000 antioxidants in unprocessed coffee beans while a couple of hundred more are found while the beans are roasting.

Antioxidants are incredibly important for our bodies because they fight inflammation, which can lead to many chronic diseases, such as arthritis and even cancer. Antioxidants also neutralize free radicals that can cause oxidative stress and more chronic diseases. So, antioxidants in coffee protect our cells from damage. One specific antioxidant that’s found in coffee only—chlorogenic acid —is believed to help prevent cardiovascular diseases.

3. Coffee reduces the risk of cardiovascular diseases.

A Korean study has shown that people who drink 3-5 cups of coffee a day have fewer signs of developing cardiovascular diseases. However, we should be aware of the fact that Koreans have a different diet from Western nations. Still, a Brazilian study has shown that people who drink 3 cups of coffee a day develop less calcification in coronary arteries. It is also safe to say that coffee doesn’t harden the arteries even if you drink 25 cups of coffee a day—an unusual study, but nevertheless valuable.

4. Caffeine provides a short-term memory boost.

In an Austrian study, volunteers received 100mg of caffeine (the amount usually found in one cup of coffee). The research showed that there was a boost in the brains’ activity while volunteers were performing a memory task. The reaction times, as well as memory skills, of the volunteers were notably improved when compared to the controlled group that received a placebo.

Caffeine affects specific parts of our brain which are responsible for concentration and memory. Consequently, our short-term memory is improved even though it isn’t clear how long this effect lasts. It probably varies from person to person.

5. Coffee reduces the risk of developing type 2 diabetes.

Numerous types of research have shown that there is a correlation between drinking coffee and a reduced risk of developing type 2 diabetes. With every daily cup of coffee you drink, the risk of developing this disease drops by 7%. Heavy coffee drinkers (those who drink more than 4 cups of coffee a day) have a stunning 50% lower risk of developing diabetes than those who don’t drink it or drink it rarely.

There are several ways in which scientists believe coffee reduces the risk of developing diabetes. First of all, coffee helps our bodies use insulin, simultaneously protecting cells that produce it. This results in appropriate regulation of blood sugar. Coffee also prevents tissue damage and fights inflammation, which is a well-known factor leading to type 2 diabetes. Caffeic acid in coffee helps reduce the toxic accumulation of amyloid fibrils frequently found in people suffering from type 2 diabetes. What’s interesting, decaffeinated coffee is believed to be even more beneficial than regular coffee.

However, it’s important to note here that there is certain evidence that coffee can decrease the sensitivity of muscle cells to insulin. This could lead to the impairment of metabolism of sugar, as well as to raising the blood sugar level. Still, these findings are unclear for now and would have to be researched further.

6. Coffee fights depression.

There are many studies that have found a connection between drinking coffee and reduced levels of depression. More precisely, heavy coffee drinkers have a 20% less chance of suffering from depression. A study has been conducted that included a couple of variables, such as alcohol use, marital status, stress, etc. It has shown that women who drink coffee regularly are much less likely to commit suicide than those who don’t drink it.

It still isn’t completely clear how coffee fights depression, but we do know that caffeine activates neurotransmitters, which are responsible for controlling our mood (serotonin and dopamine).

7. Coffee can boost your exercise performance.

Most of us have been taught that caffeine has a dehydrating effect on our bodies, which is why coffee isn’t recommended before and after a workout. However, the newest research has shown that moderate consumption of coffee won’t dehydrate you to the extent that it interferes with your training. What’s more, coffee fights fatigue, which allows you to exercise more than usual.

Not only does caffeine boosts your performance and prolong your endurance, it also strengthens muscle contraction, raises the level of fatty acids in your blood, and decreases your perception of pain. Even just two cups of coffee a day can reduce your post-workout pain up to 50%.

8. Coffee helps your liver.

Regular coffee consumption has been associated with a lower risk of cirrhosis development, especially alcoholic cirrhosis. Drinking up to 4 cups a day is connected to a 20% lower risk of cirrhosis.

There is actually an inverse relationship between blood level of liver enzymes and drinking coffee on a regular basis. When the level of these enzymes is elevated, it is a sign of inflammation and certain damage to the liver. So, the more coffee you drink every day, the lower the level of these enzymes will be, thus your liver will be better protected. The same goes for decaffeinated coffee—you just need to find quality coffee machines that make the type of coffee you prefer. What’s more, research has shown that drinking up to 3 cups of coffee a day reduces the risk of developing liver cancer by 29%.

9. Coffee decreases the risk of multiple sclerosis.

A study published in the Journal of Neurology, Neurosurgery & Psychiatry has stated that drinking at least 4 cups of coffee a day could help prevent the development of MS or its reoccurrence. Scientists believe that coffee prevents neural inflammation that leads to the development of MS.

10. Coffee gives you a longer life expectancy.

A study published in the Annals of Internal Medicine showed that women who regularly drink coffee have a lower risk of heart diseases, cancer, and other illnesses which affect their longevity. A longer lifespan has also been associated with the fact that coffee drinkers have a lower risk of dying prematurely from diseases such as type 2 diabetes, some types of cancer, and heart diseases. A Japanese study discovered that men who drink 3 cups of coffee a day are under 24% lower risk of dying prematurely. There are many other studies around the world which show that, in general, drinking coffee really does decrease the risk of dying early from disease.

11. Coffee fights gout.

Various studies in which both men and women were included showed that people drinking coffee regularly decrease the risk of developing gout. Furthermore, almost 90,000 female nurses were part of the research in the Nurses’ Health Study that spanned over 26 years. A correlation between gout and drinking coffee was determined at the end of the research. The benefits are visible both from consuming regular as well as decaffeinated coffee. Female coffee drinkers who drank more than 4 cups of coffee every day decreased the risk of developing gout by 57%, while those who drank 3 cups of coffee every day had a 22% lower risk of developing it. Similarly, women who drank one cup of coffee a day had a 23% lower risk of developing this disease. There are similar studies which included only men. Men who drank 4-5 cups of coffee a day had a 40% lower risk of developing gout, while those who had 6 cups of coffee reduced the risk by 60%.

The secret is in the antioxidant properties of coffee. Antioxidants decrease insulin, which then lowers uric acid levels, which can ultimately lead to gout development.

Final words

Doesn’t this make you feel so much better? It’s safe to say that the more you drink coffee, the healthier you become! The ritual of drinking coffee is relaxing in its own right, but you have to admit that you’ll enjoy it even more now that you know that, in a way, you actually “need” coffee to stay healthy. So, find a cozy place, take a break, pour yourself a cup of coffee and take your time!

Author Bio

Stella Ryne is an art historian, traveler, conscious consumer and a proud mother. When she is not trying to improve the things around her (and herself, for that matter), she likes to lose herself in a good book. Stay in touch with Stella via Twitter and Facebook.

7 No-Nonsense Hairstyles Perfect for Working Out

by Amber King July 15, 2019

written by Amber King

Raise your hand if you’ve ever ended a workout with your head looking like a frizzy hot mess. Unless you’re one of those women whose hair can magically stay in place no matter how many burpees you do, your hand should probably be in the air. There’s no shame in accepting the facts—even those model-like exercise coaches you see on YouTube struggle with what to do with their hair during workouts.

In my experience, there are several factors that are required for an exercise-worthy hairstyle. It needs to keep the hair out of your face and off your sweaty neck. It also needs to be quick and easy to accomplish. And if it can stop you from looking like a sweaty bridge troll after a very public gym session, all the better.

Check out these tried and true workout hairstyles to keep you moving.

1. The Classic High Pony

Image by Mabel Amber, still incognito… from Pixabay

The pony tail has been a female athlete’s go-to hairstyle since the dawn of time—or at least since the invention of elastic hair ties. But if you want your high pony to stand up against wind sprints and weight lifting, you’ll need a couple tips.

Nothing is more annoying than having to blow itty bitty loose hairs out of your face. To fix the problem, grab a headband. Find one that’s made from non-slip material, but make sure it’s not too tight. I’ve suffered from too many post-workout headaches because my headband was actually squeezing my skull. For the short little hairs that fall out of the pony and get soaked in neck sweat, you’ll need a few bobby pins. Place them strategically though, otherwise you’ll stab your head with every sit up.

2. French Braided Ponytail

The biggest problem with the average ponytail is those little flyaway hairs that inevitably sneak out of place. If you don’t want to wear a headband, a well-secured braid is a good option. I typically stick to one French braid that starts at my forehead and uses my long bangs. Then I gather up the braid with the rest of my hair and secure it with a hair tie.

But if you’re feeling extra ambitious, you can split all your hair into four sections and French braid each section until they meet at the crown of your head. This does a great job at keeping little hairs from escaping. Here’s a tutorial to show you how to do it.

3. French Braid Pig Tails

Image by rottonara from Pixabay

Braids can work whether your hair falls down to your butt or stops at your shoulders in a bob. They’re even a good option for those of us with complicated layered hair. My hair falls just below my shoulders, and my go-to workout hairstyle is two French braids. My hair isn’t quite long enough to stay still in one braid, but the double braids keep everything in place—plus braids always look cute. Sometimes I add a headband for extra security, but the braids usually do all the work on their own.

4. A Simple Braided Pony

If your hair is long enough, you don’t need to worry about French braiding. A simple plait will keep your hair in place and stop it from getting frizzy with sweat. To try it out, gather your long hair into a high pony. Secure it with a hair tie and then braid all your hair at once. Add another hair tie at the end to keep the braid in place. This workout hairstyle keeps the hair from sticking to your neck and takes only a few seconds to pull off.

5. Twisty Braided Bun

I personally like having my pony tail swishing behind my back as I run, but if your hair is long enough, that swishing can be seriously annoying. It gets caught in your armpits, and you’re constantly having to throw it over your shoulder to get it out of your way. A braided bun can solve this problem.

Start with the normal braided pony from above, but instead of letting it hang, twist it around your top ponytail. Wind the braid around itself, and when you run out of hair, use another hair tie (or two) to keep it still. If you have thick hair, you might want to add a few bobby pins for good measure.

6. Top-Knot Bun

Image by _Alicja_ from Pixabay

A close cousin to the workout pony tail, a top-knot bun is best reserved for women with long hair. Pony tails typically don’t cut it for you, because even when positioned near the top of your head, your long tail drapes down toward your neck and shoulders. Have you ever had the pleasure of peeling a section of hair off your sweaty neck? It’s uncomfortable, hot, and a little gross.

The solution is a top-knot bun. This isn’t your average messy bun, but a workout hairstyle that is secure enough to stay in place and not come loose. Use a no-damage hair tie and wrap your hair up as tight as it will go. Use a few bobby pins if you need them, and a headband never hurts (unless it’s too tight, that is).

7. Put a Hat on it

Last, but not least, you can always wear a hat. Honestly, this is my favorite workout hairstyle solution. Not only does it cover my hard-to-tame hair, it also helps keep sweat and sun out of my eyes. My favorite workout hat is a Nike dri-FIT hat that is designed to be breathable and comes with a built-in sweatband.

You have to remember to throw your hat in the wash or risk it getting gross and stinky, but hats really can’t be beat when it comes to keeping your hair out of your face. It’s the no-nonsense solution when you don’t feel like fighting with your hair before or during a workout. The hat hair you get afterward, however, is a problem for a different post.

Health Lifestyle

A Deeper Dive Into How the Sun Affects Your Skin

by Guest Contributor July 10, 2019

written by Guest Contributor

It should come as no surprise that too much sun exposure can damage your body’s shield and lead to skin cancer, but do you know how the sun affects your skin? First, it’s important to understand the breakdown of the sun’s ultraviolet (UV) rays. The sun emits both UVA and UVB rays, however, there’s a significant distinction between the two. That awful sunburn you got is the result of UVB rays, which can worsen in high altitudes. On the other hand, UVA rays penetrate the skin more deeply, are the leading cause of premature aging, and are 40 times more common than UVB rays. Yikes.

It’s important to be aware of the various signs the sun is damaging your skin. Here are a few ways the sun can disrupt the health of your skin and how to protect it!

Image by Bob Dmyt from Pixabay

Premature Aging

Did you know that 80 percent of aging is attributed to sun damage? When UVA rays penetrate your skin, they begin to break down the key structural protein of the skin, called collagen. This breakdown leads to loss of elasticity, wrinkles, and in some cases, a leather-like texture of the skin.

Worsened Acne

Have you ever heard the skin-care myth that a suntan is the ultimate cure for acne? While sun exposure can temporarily “clear” up acne as it dries your skin out, the keyword here is temporarily. It’s understandable why people believe this even though it can be detrimental to the health of your skin. The sun zaps away oil, causing your skin to overcompensate oil production, which can lead to future worsened acne. A 2003 study concluded that your oil-producing cells increase between 120% and 140% in the days following sun exposure. No thank you!

Image by Kjerstin Michaela Haraldsen from Pixabay

Discoloration

There are a few ways sun exposure can cause changes in skin pigmentation. Liver spots are discolored areas that may get darker and larger as you age. If your skin is damaged at a young age, these spots may show up earlier in life and continue to worsen over time. You may also experience skin discoloration if you have melasma. Melasma occurs when melanocytes, the cells that create pigment, rapidly increase causing blotchy, dark patches. It’s often the effect of hormone fluctuations and/or UV exposure.

Spider Veins

Spider veins are small, damaged veins that typically don’t hurt or cause harm, but many dislike them for cosmetic reasons. Ultraviolet light can cause blood vessels to break, particularly on the face, leading to these spider veins. Oftentimes, they don’t go away on their own and may require laser treatment to reverse the condition.

Image by Jill Wellington from Pixabay

Rash

Polymorphous light eruption (PMLE) affects roughly 10 to 20 percent of Americans. PMLE occurs when there is an allergic reaction to UV rays, creating an itchy rash and possibly blisters. For those experiencing PMLE, a flare-up typically occurs between spring and summer since this is a period of increased sun exposure.

What You Can Do…

Apply sunscreen 30 minutes before going outside. Set aside enough time to allow sunscreen to fully bind to your skin. This will ensure you’re completely protected before stepping outside.

Don’t let the SPF level confuse you. Common SPF levels include 15, 30, and 50. Oftentimes, people believe if they use a higher level, they can last all day in the sun without getting harmed. However, SPF levels vary only slightly in protection, as SPF 15 filters about 93% of UVB rays, SPF 30 at 97%, and SPF 50 at 98%.

Image by chezbeate from Pixabay

Reapply every 2 hours and repeat after getting wet or sweating. Reapplying sunscreen is just as important as applying it in the first place. If you don’t properly keep up with sunscreen throughout the day, you leave yourself at risk for sunburn and further sun damage.

Use retinol or AHAs at night to reverse signs of damage. If you’ve already experienced sun damage, this doesn’t mean it’s the end of the road for you. There are many ways to reverse signs of sun damage as alpha-hydroxy acid (AHAs) treatments and skin products containing retinol help regenerate skin cells and boost collagen production.

For more information on UV Awareness:

Lifestyle Travel

7 Activities for Your Fam to Try in Boston This Summer

by Jennifer Landis July 3, 2019

written by Jennifer Landis

Taking the family to Boston this summer? It turns out that Beantown has a host of kid-friendly activities that will be fun for their doting parents, too. So pack up your suitcases and head to the Northeast. Then try one of these seven fam-approved Bostonian things to do.

1. Splash in the Christian Science Plaza

Sprawling over 13.5 acres of land, the Christian Science Center in Boston draws many tourists for its stunning architecture and grounds. Families will love it because of its plaza filled with fountains. Pack the right sun-protective clothing, sunscreen and towels, then let the little ones run wild through the spouting water features that line the plaza.

2. Visit the New England Aquarium

The great thing about the New England Aquarium is that everyone in the family will love it, whether you’ve got toddlers, teens or both. And, let’s face it, visiting the aquarium can be pretty fun for grown-ups, too. For starters, the aquarium has a four-story coral reef tank at its center, wherein you and your brood can observe the colorful undersea foliage as well as the animals that inhabit it. Then you can check out the touch tank, where your kids can pick up starfish and other gentle creatures.

Along with all the fish, there are some furry friends to visit, too. Outside the aquarium, for instance, you’ll find bouncy seals and sea lions. In other words, this will be a full and fun day for the fam—buy your tickets online to ensure you can get in and get on with your tour.

3. Walk the Freedom Trail

Older kids and younger ones with an interest in history will love to traverse the Freedom Trail with you. As you know, Boston has a lengthy history, especially in the fight for American independence from England. As such, there are plenty of sights to see, many of which you’ll find along the red-brick-lined Freedom Trail. The 2.5-mile trek includes stops at Boston Common, the nation’s oldest park, the Massachusetts State House, and the city’s oldest building, the Old State House. Make sure you bring plenty of water, comfy shoes, sunscreen and kids who will be jazzed to see such important parts of the country’s history.

4. Play on Boston Common

Even if your child can’t handle the entire Freedom Trail walk, they can still visit Boston Common. You’ll be glad to take them there, too, as a run through the park will surely burn off a bit of their extra energy.

The 50-acre park has plenty of kid-friendly elements, which is why it often makes the list of best places to visit with a toddler. For starters, there’s an eye-catching, 22-foot fountain that your child will love to see. Plus, there is a frog pond and playground, as well as a pay-per-ride carousel that will definitely delight your little one. And, of course, there are sprawling stretches of grass where they can run and play amid a little piece of history — the Common is, of course, the country’s oldest public park.

7. Cheer for the Sox at Fenway Park

Take them out to the ball game! Boston’s historical baseball field is the perfect place to bring your family for a night of fun and excitement. Not only does the famous park have plenty of atmosphere, but attending a baseball game makes it easy for you to keep the kids happy, contained, and content. You can grab stadium food, sit down and root for the home team, and the kids will love every minute of it.

6. Set Sail on a Whale Watching Tour

Perhaps your little ones loved the aquarium and want to see more marine wildlife. If so, a whale-watching tour might be the perfect activity to add to your summer itinerary. Tours will take you to local harbors, bays, and marine sanctuaries where marine mammals frolic. You might see dolphins and sea birds, as well as a variety of different whale species—humpback, pilot, and even endangered right whales have appeared during such treks. Plus, some tour groups have knowledgeable naturalists on board to explain everything you see, making it an incredible learning experience for you and your kids.

5. Explore the Boston Children’s Museum

Checking out a children’s museum is always a safe bet, but in Boston, you’re in for something spectacular. This one stands as one of the world’s oldest establishments of its kind, even inventing the concept of hands-on exhibits to enhance children’s engagement and learning. Plus, there’s a giant climbing structure inside, where kids can scale three stories and check out great views of the city. Plus, the museum puts on a slew of events and activities that will further entertain and delight your little ones — they can watch performances, make crafts, and more. If you’re attending with a big group, consider visiting on Friday when it’s only $1 to get in.

Visit Boston

It can be tough to travel with little ones in tow. However, a family trip to Boston affords all of you the chance to enjoy attractions both entertaining and informative. So, pack your bags, plan your trip and get going—this family-friendly city is waiting to show you a great time.

Beauty & Style Finances Lifestyle Motherhood

How to Have An Affordable Shopping Habit When You Have Kids

by Guest Contributor July 1, 2019

written by Guest Contributor

When you have children, a lot changes. That includes your priorities and responsibilities. One of the biggest facets of your life that will change is the way you manage your money. The price of formula, diapers, and child care adds up, and in return, you may have to adjust your spending in several areas if you want to keep up.

Here are a few tips on how to have an affordable shopping habit when you have kids.

Set a Budget

Budgeting allows you to create a spending plan for your money. It also ensures that you have enough money for the things you need and the things that are important to you. To start, many financial experts recommend the 50/30/20 method for managing your money wisely. How this works is 50% of your income goes towards necessities, 30% to your wants, and 20% to your savings. If you exceed your set budget in any of these categories, be sure to reduce your spending in high spending categories to stay within the formula.

TheBalance.com

To help stay on track, get a receipt for everything you purchase throughout the month. Organize your receipts into categories and at the end of the month, you’ll be able to not only see where your money is going, but which categories you’re spending the most in.

Shop at Thrift Stores

Most financial experts recommend spending no more than 5% of your monthly income on clothing each month. Shopping at thrift stores is a great way to fill your wardrobe with high-quality clothing from well-known brands while staying within your budget. Online thrift stores like thredUP make it easier to shop by offering their selection of clothing directly on their website. With affordable options from reliable brands like Madewell, you can shop your favorite styles without having to leave your home.

Image by Ann San from Pixabay

Look for Deals

If you shop at certain stores regularly, you most likely know when they offer their best deals, so wait to shop until then. Keep an eye on your favorite clothing stores and stock up on out-of-season jackets, shirts, and shorts when they go on clearance. You can also sign up for store email updates to find out when sales are happening. Consider signing up for reward memberships at stores you shop at frequently to get additional discounts, and check online for discounts or coupons before making a purchase. Another great way to save money is to shop at discount stores or factory outlet shops like Nordstrom Rack to score your favorite brands like Nike and Steve Madden for less.

Reward Yourself

Don’t look at spending money as a bad thing, it should be fun. It’s important to reward yourself for your hard work! Be intentional about setting aside a chunk of money, whether it’s a big or small amount, each month to spend on things that you want. That way you can browse your favorite store, enjoy a date night with your significant other, get a mani/pedi, or take advantage of a great deal on an item you’ve been eyeing without any guilt. Give yourself permission to spend a portion of your pay, and you won’t be as tempted to spend your entire paycheck.

Food Healthy Eating Recipes

8 Quick Seafood Dinners for Busy Moms

by Guest Contributor July 1, 2019

written by Guest Contributor

Hello, mommas! I know your day was busy. Between soccer and band rehearsals, cleaning up the house, and doing the shopping, there isn’t a lot of time or energy left for dinner. That’s why I compiled this list of my go-to easy seafood dinner ideas — the ones perfect for busy nights when you don’t want to spend hours in the kitchen, but still want to enjoy something filling and tasty for dinner.

These quick dinner recipes are wholesome, easy to make, and affordable, too—no fancy ingredients here. These recipes will require about 30-45 minutes of your time, they are totally kid-friendly, and they still look and taste like a restaurant meal. I hope you’ll have fun cooking them and your family will love them as much as mine does!

This Cajun Salmon recipe is an ultra-easy and flavorful dinner to make during your busy weeknights. It’s ready in less than 30 minutes. This recipe is a true delight. The pan-seared, Cajun-seasoned salmon covered with garlic-butter sauce is simple, elegant, and delicious. Are you in?

Recipe here: https://cooktoria.com/cajun-salmon/

Ahi Tuna Steak – an easy, yet elegant, dinner worthy of the most special occasion! Made with Maple-Mustard Sauce. This super-easy, foolproof, pan-seared tuna steak recipe is going to make your meal special. While the steaks are marinating in the sauce, you’ll have time to whip up a quick salad, or steam some vegetables.

Recipe here: https://cooktoria.com/ahi-tuna-steak/

This Baked Cod recipe is truly the best you can find! Perfectly-seasoned cod, covered with a layer of roasted pepper sauce and topped with crispy breadcrumbs. It makes a great family meal, yet is worthy of a special occasion. If you want to impress your loved ones, this is the recipe for you!

Recipe here: https://cooktoria.com/baked-cod/

This elegant and scrumptious Creamy Shrimp and Zucchini Skillet is a restaurant-worthy dish, made in 30 minutes. You need to taste this Creamy Shrimp and Zucchini Skillet. It is outstanding! Simple, colorful, elegant, tasty, and there is almost no clean-up required. Serve it with pasta or over rice. In any case, you won’t be disappointed.

Recipe here: https://cooktoria.com/shrimp-zucchini-skillet/

This Salmon in Roasted Pepper Sauce makes an absolutely scrumptious meal, worthy of a special occasion. Make this easy one-pan dinner in just 20 minutes! The best part is that this Salmon in Roasted Pepper Sauce doesn’t require any fancy ingredients and won’t take much of your time.

Recipe here: https://cooktoria.com/salmon-in-roasted-pepper-sauce/

This Easy Salmon Patty recipe is definitely a keeper. Made with canned salmon and simple ingredients, you’ll want to make it again and again. This Salmon Patty Recipe is true, tested, and loved. The patties are crispy on the outside and tender on the inside. And you know what I love most about this recipe? It is so, so, so easy to make.

Recipe here: https://cooktoria.com/salmon-patty-recipe/

This incredibly delicious and healthy Cod Fish Skillet is going to become your favorite dinner! Create a taste of the Mediterranean with this simple, yet elegant, meal. Besides being healthy, this dish is bursting with flavor. The garlic, tomatoes, olives, lemons, cilantro, and olive oil create an outstanding combination. Try it for yourself. Seriously. Do it.

Recipe here: https://cooktoria.com/healthy-cod-fish-skillet/

This Easy Shrimp and Vegetable Skillet makes a healthy, quick, and delicious dinner! Packed with wild-caught shrimp, tender zucchini, and sweet bell peppers, it is going to become your favorite seafood dish!

Recipe here: https://cooktoria.com/shrimp-vegetable-skillet/

ABOUT TANIA SHEFF

Tania is a creator of food blog called Cooktoria, where she shares quick and healthy recipes with Mediterranean twist. All of her recipes include step-by-step photos as well as instructional videos, which is very helpful. She can’t wait to become friends with you!

Health Motherhood

11 Healthy Weight Loss Tips After Pregnancy

by Guest Contributor June 27, 2019

written by Guest Contributor

Losing weight after you have a baby is difficult, and it’s often different with each pregnancy. With one pregnancy, the weight might fall off, but next time, it might be a struggle to lose even a few pounds. Weight loss after pregnancy is always troublesome, and moms usually spend most of their time worrying about their baby rather than their own health.

I understand the struggles; I’ve had three kids and had to lose weight after each baby. Most importantly, losing weight had to be in a healthy way. I breastfeed my babies, and dramatically dropping weight while breastfeeding can cause your milk supply to crash. It’s tempting to resort to drastic measures to get back down to your pre-baby weight, but you have to do what’s best for you and your baby.

Here are 11 tips to help you lose weight after pregnancy in the healthiest way possible.

1. Remember to Eat Full Meals

It can be hard to remember to eat when you have a new baby. Everything is centered around diaper changes, feedings, cuddles, and (if you’re lucky) nap times. There were some days after giving birth when I would realize I hadn’t eaten at all. Instead of taking the time to sit down for an actual meal, I would usually reach for something quick, like chips or a sandwich.

I eventually learned that was a mistake.

Cutting back on eating may help you lose weight, but it’s not a healthy way to do it. Also, if you’re breastfeeding, you need to eat so you can create milk to feed your baby. A balanced, healthy diet is the best way to go about losing weight after pregnancy.

2. Eat the Right Foods

So, you remembered to eat, but reaching for that pan of brownies or having pancakes every breakfast doesn’t help either. Your body needs nutrients to help it come back to its healthiest form, and you need fuel to produce enough milk for your baby.

Your goal is to eat healthy foods. You want to eat things such as lean meat, chicken, eggs, fruits, vegetables, yogurt, whole grains, legumes, and beans.

Photo by Dana Tentis from Pexels

3. Healthy Snacks

Snacks are my downfall. I can eat healthy meals, but I give in to temptation and grab some chocolate chips for a snack. Remember this, bad snacks erase the work you put in with healthy meals.

Breastfeeding mothers often feel hungrier, so you tend to find yourself snacking more often. Include healthy snacks in your menus such as nuts, whole grains, strips of veggies and dip, yogurt mixes, and granola. Finding healthy snacks doesn’t mean it can’t be delicious.

4. Don’t Eat Too Late

When you’re up late at night, it’s easy to snack, and that snacking is typically not healthy. You’ll find yourself reaching for bowls of ice cream, chips, or other unhealthy treats. Even if you ate well all day, eating late at night can erase all of that good work you did throughout the day.

Photo by Sharon McCutcheon from Pexels

5. Avoid Fast Food

When you’re busy, fast food seems like the obvious choice. The problem is, t’s not good for your waistline.

Eating at home is the cheapest and healthiest choice when trying to lose weight after pregnancy. Pack your lunches if you’ll be out and about during lunchtime. It’s also a good idea to write meal plans to avoid grabbing a pizza or take-out food.

6. Drink Plenty of Water

Drinking plenty of water is essential. You need to drink at least eight glasses of water a day. Drinking enough water helps flush toxins out of your body, and it helps keep you away from calorie-filled drinks.

Water also has other benefits. For example, it helps prevent dehydration and improves your metabolism, which is a vital part of properly managing your weight.

Fluids are necessary, so don’t limit yourself to water. Try soups, stews, fresh juices, and smoothies. Those are all good selections when you’re trying to lose weight.

7. Get Moving Each Day

Perhaps the hardest thing of all after pregnancy is making time to exercise on a regular basis. You have so much to do when you’re a new mom, but including a form of exercise each day in your daily routine is a good idea.

You don’t need to pick any crazy exercises. Walking, jogging, dancing, swimming, yoga, and more are good picks.

Photo by Daniel Reche from Pexels

8. Sleep As Much As Possible

Getting sleep when you’re a new mom is nearly impossible. A straight eight hours of sleep is like the holy grail for parents—don’t expect to find it.

Try to get as much sleep as possible. Being sleep deprived adversely affects your metabolism and will slow down your weight loss process. Find time to take power naps, take advantage of babysitting offers from family members, and go to bed as soon as your baby falls asleep.

9. Try Yoga

Yoga is one of the best exercises to start when you want to lose weight after pregnancy. You can watch a video on TV and practice yoga moves when your child is taking a nap. If you can get away for an hour, a yoga class is a gentle way to add exercise to your weekly routine.

10. Walk Often

You need to try to incorporate exercise into your daily routine, and walking is a daily routine that you need to check off every day. Try to walk as often as you can, even if that means taking your baby with you. Walk to the library, to the store, or more. All you have to do is put your baby in a carrier or stroller.

11. Give Yourself Time

Most importantly, give yourself time to lose the weight. It took you nine months to gain the weight, so don’t expect it to disappear in a few weeks. You usually can’t exercise for the first six weeks after giving birth, and starting slow is a smart idea.

Try not to lose focus on the goal: healthy living. If you focus on the numbers on the scale, it’s easy to lose motivation. Keep focusing on the small changes that you’re incorporating in your life. Don’t feel stress or depressed.

Losing Weight after Pregnancy

Your goal is to live a healthy life. The dropping numbers on a scale are the side benefit of a healthy lifestyle. By focusing on eating well, sleeping, and getting active each day, you’ll find that the weight drops off slowly. Remember that breastfeeding mothers need to slowly drop the weight to avoid a dramatic drop in your milk supply.

Author Bio

Kate Boynton is just another mama of three constantly striving to do her best. She loves organizing things into lists and helping others find what they are looking for. You can find her sharing Postpartum Health hacks & tips on her blog.

Fitness Lifestyle

Introduction to Yoga: Beginner Tips You Should Know

by Guest Contributor June 25, 2019

written by Guest Contributor

There’s no rest for mothers! New mom or a mom of a teen, it really doesn’t matter—there’s always something to do. Plenty of mothers also juggle their family life and their careers, so they certainly need an activity that will help them vent. Well, yoga might be the right choice! It provides the practitioner with the right balance between mind and body, and it’s also a great activity for getting back in shape, boosting your strength, and managing all kinds of medical conditions. So, if you’re intrigued but know absolutely nothing about yoga, here’s a beginner’s introduction to clear things up.

Find Your Yoga Style

While all yoga styles rest on the same base, they do differ in the way you perform them. If you’re a beginner, you’ll probably butcher any type of yoga, but that doesn’t matter at all. However, you still need to choose a style that resonates with you and your goals. Hatha Yoga is the most classic style that will teach you all the bases. If you need some extra help since you’re a beginner, you can also start with Iyengar Yoga that uses all sorts of aids.

Those who prefer something more active will love Vinyasa Yoga that’s quite dynamic or Ashtanga Yoga that’s energetic (only for extra fit moms with quite a lot of strength, though).

Find a Good Class

If you want to do this the right way, find a class and join it today. There’s no better place to learn the techniques and postures and ensure you’re doing yoga safely. Even though slow and controlled, you can get injured while practicing yoga, and no mother wants that! Plus, yoga is a journey, and you’ll need a guide that will provide you with tips as well as encouragements and motivation.

If you can’t just leave your kids alone to do your class, you can always practice from home. This is 100% free and gives you the freedom to practice whenever you like. However, make sure to do your research before you start with any postures or movements. There are amazing websites out there that can provide you with great advice and video instructions made by certified teachers.

Get your equipment

When it comes to equipment, yoga is super low-maintenance. Every future yoga mom needs only a yoga mat which is the bare minimum. When choosing your model, make sure to pick something that’s not going to slip and has the required length to fit your entire body. Other things you might need are a yoga block and a yoga belt. These help beginners with aligning the positions and make performing them a bit easier.

Comfy clothing is also recommended—think something that gives you good mobility. When you hit the stores, don’t get overwhelmed by choices. It might be best to check out websites like GearWeAre that contain basically everything you need to know (and more) about sporting gear. No matter if a complete beginner or someone with some fitness experience, you’ll find their tips and recommendations more than useful.

Provide Ideal Conditions

Don’t laugh! It’s possible to give yourself (nearly) ideal conditions for practicing yoga even with kids around. It’s best to do your routine on an empty stomach, but if you have your hands full in the morning, ensure you wait at least two hours after your last meal to do your daily practice. Also, if you can, ensure your phone is on silent mode and that you have as few distractions as possible (wait until kids are having their nap).

Don’t Forget to Breathe

Don’t think yoga is always super pleasant—it can be very demanding. However, no matter if you feel pain from stretching or feel uncomfortable in a position, don’t forget to breathe. People often hold their breath doing some physical effort, but yoga is all about breath control, so keep that in mind when practicing. If you find it difficult to breathe, increase your concentration and decrease your effort until you feel comfortable.

Practice With Your Kids

Your kids will undoubtedly see their mom doing yoga or going to practices, so if they show any interest to try it themselves, don’t discourage them. Yoga is a great gift to kids that will provide them with self-awareness, physical activity, breathing exercises, and meditation they need to cope with daily pressures. However, unless you make it fun, they won’t be enjoying it too much, so make sure to introduce yoga to kids in a very specific way.

Every mother can use yoga to relax, get some exercise, or even spend some quality time with the kiddos. Don’t hesitate to give this amazing practice a shot, and you’ll most likely fall in love instantly!

About the Author

Morgan Rose Elliott is an aromatherapist, yoga instructor, animal lover, a happily married mother of two. She enjoys reading biographies and writing poems, sunny days on the beach and any shape and form of vanilla. Crazy about the ’80s, her favorite band is Duran Duran and she is obsessed with the Netflix original Stranger Things.

Healthy Eating Recipes

Banana Beetroot Pancakes That Are As Delicious As They Are Beautiful

by Guest Contributor June 20, 2019

written by Guest Contributor

These healthy, colorful, and delicious Banana Beetroot Pancakes are so easy to make, and toddlers LOVE them! Try this recipe once and you’ll want to make it over and over again.

Hey, friends! Tania from Cooktoria here, sharing one of my son’s all-time favorite breakfast recipes – Banana Beetroot Pancakes. Not only are these colorful cakes tasty, but they are packed with banana and beetroot, so your little one (or not so little) will get in some veggies, too!

This pancake recipe yields gloriously fluffy pancakes, even though they’re made with bananas and beets. These pancakes have more substance than your average pancake, which means they can actually fuel your loved ones until lunchtime. Top them with extra fruits and berries and drizzle with some maple syrup. Now that’s what breakfast should look like!

INGREDIENTS

Bananas. You’ll need to use ripe bananas for optimum sweetness and texture.
Beets. Make sure your beets are cooked before you throw them into the blender. You can cook them beforehand and store them in the refrigerator for up to 5 days.
Milk. Regular or non-dairy milk can be used. I absolutely love Vanilla Almond milk because it brings extra flavor to the pancakes.
Eggs.
Flour. Use all-purpose or whole wheat flour.
Baking Powder + Baking Soda. These ingredients make your pancakes fluffy.

HOW TO MAKE BANANA BEETROOT PANCAKES

Place the bananas and a beet into a food processor or a blender, and pulse until smooth.
Add the eggs and milk, and pulse for 10 seconds.
Add the flour, baking soda, and baking powder, and pulse for about 15-20 seconds, until no lumps remain. Don’t over-pulse it!
Heat a griddle or skillet over medium-low heat. Ladle about 1/2 cup of the batter onto the skillet. Cook the pancakes until bubbles form on top (about 2-3 minutes). Flip and brown the other side.
Serve immediately or keep warm in a 200ºF oven. Serve with fresh fruits and maple syrup.

HELPFUL TIPS

Don’t over-pulse the batter! Pulsing for 15-20 seconds is enough to mix in the flour. A few lumps are OK.

If you’re cooking on the stovetop, you may need to dial back the heat a bit over time. Your temperature is too high if the pancakes are dark on the outside but still raw on the inside.

Use a non-stick griddle. I always grease the skillet with a little coconut oil or butter before I add the first pancake. After that, there’s no need to grease it anymore.

Use real maple syrup! It is SO. MUCH. BETTER.

HOW TO FREEZE BANANA BEETROOT PANCAKES

Cool your pancakes completely. Place a sheet of wax paper between each pancake and stack them together. Place those stacks in a resealable bag to freeze. Use the frozen pancakes within 2 months for best quality. Pancakes can be reheated in a microwave, oven, or even a toaster.

GET CREATIVE WITH THIS RECIPE!

Add a scoop of chocolate chips, chia seeds, or blueberries to the batter. Use your favorite fruits, berries, nut butters, and seeds to garnish.

Let me know how this colorful pancake recipe turns out for you and your family – I love these pancakes and I hope you do, too!

ABOUT TANIA SHEFF

Beauty & Style Lifestyle

5 Pieces Every Woman Needs In Her Closet All Year Round

by Guest Contributor June 20, 2019

written by Guest Contributor

Each year brings along a number of fashion trends and decisions, for example, ‘what is trending these days?’, ‘what shall I buy for the season?’, ‘what staples do I need?’ and more. Every woman knows the struggle of putting together an outfit to wear every single day! But did you know that if you have a few key pieces in your closet, you can never have trouble finding a dress again?

Have a look at the following pieces that you need to have in your closet all year!

Little Black Dress

Whether it is an office party, a wedding, or a bridal shower, your little black dress will help you get through them all. A woman who does not have a little black dress will always have trouble dressing up for formal events.

The LBD is your date-night essential and the ultimate savior when you have nothing to wear. The best thing about LBD is that no matter what time of the day it is, you will always look elegant in black color! You can pair the dress with a short leather jacket, and you are good to go.

Basic Tees

You can never get tired of some basic t-shirts! You can wear them with a pair of basic jeans and look casual. If you are going to the beach, tuck in your t-shirt in your skirt or shorts and you will look absolutely chic. To add some oomph, you can get an embroidered t-shirt or the one with some funky print. You can easily get some of the best tees online, visit get bold t-shirt printing and embroidery.

A Trench Coat

As long as you have a trench coat, you don’t have to worry about anything during winters! You can wear anything from a casual dress to a formal dress, and a trench coat will complete your look.

If it is too cold, you can layer up underneath the coat, and it will give you the warmth you need. If it is not that cold inside, you can wear the coat and take it off when you reach the office/house. All in all, a trench coat is a must-have item in your closet. Get one in any basic color, for example, black, camel brown, charcoal grey and you can easily pair it up with any outfit, and any color.

Black Heels

Your black heels will go with any dress and any color. It will look fantastic under an evening gown and a little black dress. If you choose to wear jeans or a skirt, you can still pull off your heels. I have black court shoes in my wardrobe, and I cannot tell you the times they have helped me. When no heel or shoe matches my outfit, my black heels save the day.

Leather Jacket

I always wanted to own a leather jacket, but I never knew how useful it would prove. Invest in a leather jacket, and it can last you for years if you take care of it.

I recommend buying a leather jacket in black or beige color because they will go with any outfit. However, the color beige will be harder to maintain as it can get dirty. If you want something that is easier to maintain, a black leather jacket will do the trick. You can wear it for a casual night out with your friends when it gets chilly.

A bonus tip: For everyone who doesn’t like a leather jacket, can go for a pair of leather pants instead. Leather pants look equally stylish, and they are comfortable as well. It is easy to put together an outfit with a pair of leather pants, from t-shirts to jumpers, they look amazing with everything.

Did you have these pieces in your closet? If not, then don’t waste another second, and buy them today!

About the Author

Liam Bold is a fashion student based in France. He spends a significant amount of time working for trends on the internet and loves all the high street brands. He regularly shares his ideas about how to get better in style and to put together outfits. You can check out his ideas at https://www.getbold.com/.

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