Pelvic Floor Disorders: What Every Woman Needs to Know

What They Are and How You Can Prevent Them

Pelvic floor disorders can manifest in many ways, but once you’ve experienced one, you’ll never forget it. Trust me, I speak from experience on this one. The pain I felt in my lower right abdomen was excruciating. If I hadn’t already had my appendix out, that would have been the first thing I thought of. That’s how bad the pain was. When I finally saw my GYN, and after an ultrasound was done to rule out cysts, she told me she thought I was having pelvic muscle spasms and that there were some yoga-type stretching exercises that I should do. I looked at her as if she was crazy. I, in no way, could see how exercises were going to fix this. I could barely function! But I did follow the exercises exactly, and sure enough, within a week, the pain wasn’t nearly as bad and within a couple of weeks, it was gone entirely.

Unfortunately, these disorders can show up in a variety of ways and each one can feel completely different. That’s why they can be so hard to diagnose. And why, the last thing you might think of as the culprit is your pelvic floor. While pelvic floor disorders aren’t necessarily the most fun topic to talk about, it’s important that you know what they are and how you can prevent them.

1020 - active-body-exercise-2294353

Photo by Li Sun from Pexels

Read More


Eating for Exercise

What to Eat Before and After Working Out

Since I have a weightlifting son who puts a lot of effort into timing his eating around his workouts, I started wondering whether I should be paying more attention to what I eat and when I eat it in conjunction with my workouts. Afterall, I, like most people, want to make sure that if I’m putting in that much effort, I’m getting the most out of it. To get the answers I was looking for, I turned to Dani Singer, CEO and Director of Fit2Go Personal Training in Baltimore, Maryland. In this Q&A, Dani fills us in on all of the do’s and some of the don’ts of eating for exercise and what we should be eating before and after working out.

1020 - biceps-bodybuilding-chinese-1111304

Photo by mentatdgt from Pexels

Read More


Tapping for Health

Understanding How EFT or Tapping Works

If you’ve never heard of the Emotional Freedom Technique (EFT) or Tapping, you’re not alone, but once you’ve tried it, you may just be hooked for life. Tapping combines Eastern medicine with Western psychology to create a technique that empowers you to identify and clear many emotional and sometimes physical issues. The best part – you can do it anytime, anywhere, all by yourself, and it’s one of the most affordable self-help techniques around because you’re able to learn it and do it for free.

I’ve tried tapping myself. To be completely upfront, for me, it’s worked in some cases and hasn’t in others. But there are many people from all walks of life who say it’s helped them deal with anxiety, remove longtime emotional blocks, healed them from chronic pain and helped them to overcome Post-Traumatic Stress Disorder (PTSD). In fact, the U.S. Veterans Administration has approved it as a “generally safe” therapy that can officially be used with veterans. That’s why I want you to understand what it is, how it works and how you can tap for health. Then you can decide for yourself whether you want it to become another tool in your health and wellness toolbox.

1020 - W hands

Example of tapping through the setup statement for EFT

Read More


5 Summer Reads to Boost Your Health

Recommended Books for Your Wellness Journey

I divide the books I read into two categories – brainless and brain fuel. The brainless ones are purely for entertainment – action, romance, drama, fantasy, etc. In other words, I don’t have to think too much because they do all the work for me. The brain fuel ones are books that educate me and help me to expand my mind and my life. That may sound a bit heavy for summer reading, which is why I’m a strong advocate for mixing in both. If summer is your best chance to read, by all means make the most of it! Use it to entertain and educate.

To help with the brain fuel type, I wanted to share some recommendations that are very personal to me. These are the books that helped to start me on my integrated wellness journey or have been pivotal along the way. I share them with you in hopes that they’ll help to boost your health and wellness as well. Enjoy!!

1020 - IMG_8995 Read More


Eating with Intention

How to Let the Energy of Your Food Fuel You

Grabbing something to eat, running through the drive-thru and throwing something together. All phrases that certainly reflect our lifestyles and all too often, our approach to food. While doing any of these every now and then is fine and can even be done in a healthy way, letting these phrases describe our overall attitude toward food means that we could be missing out on some of the huge benefits of what the food we eat can really do for us.

Transformational and Energy Medicine Specialist Jean Atman works with people on aligning their energy in every facet of their lives, including through the food they eat. In this Q&A, she explains how eating with intention can change your entire relationship with food and how its energy can fuel you.

1020 - assorted-berries-blueberries-1171170

Photo by Trang Doan from Pexels

Read More


Strength Training for Women

Why It’s Important for Even Women to Build Muscle

Many women say their ideal image of what healthy looks like includes long, lean and toned muscles. But if you ask those same women if they’d be willing to do strength training, many of them would say no, because they don’t want to get “big and bulky.” The problem is, to get long, lean and toned muscles, there has to be strength training of some kind involved because that’s how we get those types of results and ultimately, that’s a key factor in how to be the healthiest version of ourselves. That’s why I went to fitness expert, coach, writer, entrepreneur and mom Karen Smith to talk about strength training for women, why it’s important for us to build muscle and how it can involve a gym membership but doesn’t have to.

1020 - _DSC2442 2

Karen Smith, fitness expert

Read More


Healthy Mother’s Day Gifts

10 Ideas for Keeping Mom Happy and Healthy

Mother’s Day is coming up, and if you’re looking for some new ways of saying thank you to that special lady who’s done so much for you, you’ve come to the right place. Or, if you want to drop hints for gifts that you would truly love, this is for you as well. The 10 ideas I’m featuring here are healthy Mother’s Day gifts that are appropriate for any age and will help keep Mom happy and going strong for a long time to come.

1020 - arrangement-beautiful-bloom-709824

Photo by Daria Shevtsova from Pexels

Read More


Container Gardens for Healthy Living

Tips from a Pro to Help Get You Started

Growing your own food is about as intentional as it gets when it comes to connecting your mind, body and nutrition. There’s just something about planting a seed or a starter plant, caring for it, watching the vegetables, fruit or herbs emerge from what you planted, harvesting and then eating it that’s about as fulfilling as anything you can imagine. I grew up with a Dad who only knew how to garden the Texas way, which meant that we always had a HUGE garden that could feed us plus our neighbors if needed. While I can’t say I appreciated picking beans out in the hot summer sun as much as I probably should have, as an adult, I’ve certainly gotten back to my roots and truly understand the value of what he was doing for us and teaching us to do for ourselves – even in my little slice of suburbia as compared to the farm I grew up on.

While my entire property isn’t as large as my dad’s garden was, I have learned that it is possible to grow food in whatever space you have – whether it’s a backyard, a patio, a deck or a screened-in porch. That’s where container gardens come in. They make it so that growing our own food – at least to some extent – is something we can all do no matter our income or space limitations. Because Bountiful Backyards specializes in edible landscaping, I went to Operations Manager Keith Shaljian to find out how we can fuel our health with container gardens and to get some tips on how to get started.

1020 - IMG_2214

Courtesy: Bountiful Backyards

Read More


Spring Cleaning for Your Health

8 Tips and Tricks to Make Spring Cleaning Easier

It’s Spring! And that means it’s time to breathe some freshness into our homes and our lives by getting the winter out and letting the spring in. This is important for the cleanliness of our homes as well as for our physical health and mental wellbeing. But for many of us, spring cleaning is one of our least favorite tasks to do. That’s why professional organizer Jenna Fischer with The Arranged Abode is offering some tips and tricks to make spring cleaning easier and more enjoyable. Yes, you read that right – enjoyable.

1020 - chores-cleaning-contemporary-1321730

Photo by raw pixel.com from Pexels

Read More


Understanding the Dangers of Belly Fat

4 Keys to Taking Control of Your Waistline and Your Health

As women, we often tell ourselves and have often been told that belly fat is just part of what happens to us as we start to get older. Another thing we hear is that it’s a superficial issue, and we should learn to accept ourselves the way we are – that only teenagers don’t have a little flab around the middle. While fitness instructor, nutritional expert, mind-body serenity coach and author Adita Lang says that she’s all for women loving and accepting themselves, it’s false to think that belly fat has to be an inevitable and relatively harmless fact of aging. In fact, Adita is 52, and she doesn’t have extra weight around her middle.

Yes, she is a fitness and nutrition expert, but it just goes to show, it’s not something that has to happen or even should happen. It also goes to show why we want to take our advice from someone like Adita, who not only knows and teaches about health and wellness, but who also truly lives it as well. That’s why I went to her to better understand the dangers of belly fat and to find out how we can all take control of our waistlines and our health.

1020 - appetite-bowl-centimeter-1332189

Photo by rawpixel.com from Pexels

Read More