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      The Best COVID-19 Masks for Indoor and Outdoor Workouts

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      It used to be that those who audibly huffed and puffed their way through workouts were just annoying. Now—as they share equipment and steam up gyms with their sweat and heavy breath—they can be downright deadly, expelling tiny, potentially infectious particles that linger in the air for hours—making gyms an especially high-risk environment for COVID-19 exposure. But as temperatures start to drop, indoor gyms are beckoning. Four in 10 Americans say they’ll be returning to the gym at the same rate or more once it opens back up, according to a survey of over 2,000 people conducted by OnePoll on behalf of LIFEAID Beverage Co. (For what it’s worth, only 31 percent of gym members have actually returned, a survey of over 5,000 people by RunRepeat found.)

      No matter where you exercise, the advice from public health officials, microbiologists, epidemiologists, and infectious disease experts is clear: Wear a damn mask. But the type of mask you can get away with may depend on your surroundings.
      Three-layer surgical masks (those disposable, rectangular blue and white masks) and cotton masks were most effective at preventing the spread of droplets, according to a study published in September in the journal Science Advances—something that matters exponentially more when you’re exercising in an enclosed space (and even more when there are other people around).

      The three-layer system is recommended by the World Health Organization (WHO). “The surface is typically made of some durable, breathable substance; the inner part is more water-resistant; and the third part that comes in contact with your face is a lighter cotton or linen,” explains Philip M. Tierno, Clinical Professor of Microbiology and Pathology at New York University and author of First, Wear a Face Mask.
      A plain cotton mask should consist of at least four layers, according to WHO, whereas nylon blends and 100-percent polyester masks provide two to five times the efficiency when folded into two layers versus a single layer.
      Under Armour SportMask Courtesy Image
      Some sports performance companies are using the same fabrics to manufacture masks as they do in producing high-tech tops and bottoms; that may have an effect on the comfort of the mask. “A lot of masks use moisture-wicking materials and have a little bit of stretch to them, and that’s useful,” says Anne Rimoin, a professor of epidemiology at the UCLA Fielding School of Public Health and director of the Center for Global and Immigrant Health. “You want one that fits over the mouth and nose, and sits snug to the cheeks, while being flexible enough to bend as you move.”
      You may see companies advertising masks with antimicrobial treatments, like the UA Sports Mask [$30; underarmour.com], with an antimicrobial treatment on the inside layer; or the Space Mask [$19; shopspacemask.com], which features an antibacterial filter in the middle and an antibacterial coating on the outer layer. “There may be some benefits to that, but there haven’t been any studies to back that up yet,” says Rimoin.
      SMRTFT Sports Mask Courtesy Image
      Other companies are manufacturing masks made with nanofibers, super-small synthetic fibers that block microscopic particles while allowing for better airflow. Coronavirus particles are approximately 0.125 microns—1/1000th of a millimeter—so you have to check to see what size particle a mask blocks, says Tierno (keep in mind that those particles are almost always bonded to something larger). The HALO Life Black Mesh Mask with HALO Nanofilter Technology [$34.95, halolife.io], for example, claims to block particles down to 0.1 microns; SMRTFT’s Sports Mask [$24.95, smrtfit.com] claims to block particles from 1.7 to 2.6 microns.
      Adidas Face Cover Courtesy Image
      Certain masks even come with filters or a pocket for a filter. “These little replaceable filters remove some particulate matter from the air, but they’re not necessarily going to be able to efficiently filter out viruses,” says Rimoin. With a workout face mask, “it’s less about the bells and whistles and more about making sure everything is covered with three layers of fabric,” she adds.
      Outside, you could get away with wearing a one- or two-layer mask, like those from Adidas [$20, adidas.com] or Reebok [$20, reebok.com]. That said, “we know that breathing spews out these particles, which can remain suspended in the air,” says Tierno (he recommends maintaining at least 10 feet of distance from other outdoor exercisers). “It’s better to be safe than sorry,” he says, when it comes to wearing a mask, and a minimum of three layers of fabric is still recommended outdoors.
      Both Tierno and Rimoin caution against neck gaiters and bandanas. In the recent study published in Science Advances, the neck gaiter tested actually split larger droplets into smaller ones, which could allow them to spread more easily. (That may not be the case for all neck gaiters; the one tested was a single-layer of fleece made from a polyester and spandex blend.) “If you’re in an area where there’s no one else around, it’s probably fine, but they’re just not protecting you in the same way,” says Rimoin.

      You should also avoid masks with valves and vents, which do make breathing out easier but defeat one of the main purposes of a mask: “The whole point of wearing a mask is to prevent transmission, and face masks with valves and vents do not prevent the spread of coronavirus,” says Rimoin. These kinds of masks allow clouds of particles to escape, and may put the wearer more at risk for exposure than if they wore a regular mask, research published in July in the journal Physics of Fluids found.
      Whatever mask you choose, the most important thing is to A) wear it, inside and outside, and B) disinfect it! “Make sure that you’re washing or sanitizing a mask after every use,” says Rimoin. That may mean throwing it in the wash, leaving it out for a day or two (since the virus doesn’t live well on cloth surfaces, says Tierno), or even steaming it in an instant pot or rice cooker (yes, seriously—50 minutes above 100 degrees Celsius is a legit disinfection method, according to a study published in July in the journal Environmental Science and Technology Letters).
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      I Survived COVID-19, but Now Tequila and Pizza Make Me Gag: One Woman's Story

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      There’s something about a global pandemic and lengthy at-home lockdown that seems to intensify the need for an after-work cocktail. In April, I considered a bottle of Cazadores blanco a pantry staple. Cracking ice into a rocks glass with a shot of tequila, soda water, and a squeeze of lime or two was the occasional, after-work break I needed from hitting refresh on the The New York Times website over and over again. But for a few weeks, the drink tasted like nothing. A cold collection of bubbles that was relaxing in its effervescence but wholly devoid of flavor. The smell was empty, too. I came down with COVID-19 in early March. I was lucky to have a mild case that put me out of commission for a few weeks but needed no hospitalization. The strangest symptom for me was the complete loss of smell, something called anosmia (and later, parosmia). At the time, smell loss was newly linked to COVID; now, it’s a more reliable predictor of infection than a PCR test. It happened very suddenly.
      One morning, I could smell; that evening, I could not. I was sitting in bed, drinking ginger lemon tea and hitting refresh repeatedly on the news. A story popped up about anosmia in European novel coronavirus cases and, suddenly, I realized the tea I was drinking was nothing more than scentless, tasteless, warm water. My nose was clear, but my brain registered nothing. I leaned over to my boyfriend, who had been embracing his new work-from-home setup and had gotten more lax on showering. Nothing.

      My inability to smell lingered long after I recovered from the other symptoms of the virus. The air inside my home had no comforting, discerning scents. No fragrances of morning coffee, fresh laundry, or anything at all. It made cooking challenging (how spicy could it be, really?), but cleaning out my cat’s litter box was a breeze. I immediately became aware of something that had never crossed my mind before: My ability to smell my surroundings was far from guaranteed. Initially, I worried daily that maybe my sense to smell was gone forever. I felt weirdly alone without it—separated from a perception of my environment I’d always taken for granted. Thankfully, by the end of April, I started to taste the tartness of lime in my tequila sodas again, soon followed by the subtle presence of agave.
      Bit by bit, it came slowly back. By early May, I could smell most things around me, though not as intensely as before. Eating was enjoyable again. I wasn’t permanently changed, but my anosmia had gotten markedly better. But then, during the third week of May, I took one sip of a freshly made drink and forcibly spit it out onto the counter before I could make it to the sink. Tequila. Soda water. Lime. But what I tasted was a forgotten pile of vegetables left way too long in the fridge— like rotten zucchini had been muddled into the beverage. A putrid, ripe smell emanating from the glass caught my nose and I gagged, dumping the tequila down the sink.
      Suddenly, many previously normal smells—in particular, smells I loved—were rancid. A geranium-scented hand soap in the kitchen smelled like rotten squash. Taking a shower was an exercise in sensory futility between fragrant shampoos and facewash. I had to hold my breath in order not to gag walking through the produce section of the grocery store. Most fruits—from strawberries to pineapple, oranges to bananas—were completely inedible as they tasted as terrible as they smelled. I had to stop eating cucumbers, tortilla chips, eggs, and olives—among many other things. One of the most crushing blows: when pizza tasted so awful I had to hold my breath to get down a single bite.

      This sounds ridiculous, I know. The idea that a piece of pepperoni pizza could taste rotten when it’s most definitely not, sounds crazy. It sounds made up. And it sounds like something that shouldn’t be a big deal because it’s not life-threating. I was otherwise okay; everything around me just made me gag. It wasn’t until I discovered AbScent, a UK-based non-profit dedicated to promoting awareness of smell disorders and offering support for sufferers, that I even learned what was happening to me. Experts refer to the distortion of smell as parosmia. Chrissi Kelly, who grew up in Maine but has lived in England for the past three decades, founded AbScent after her own experience with anosmia that began in 2012. “It’s very, very difficult to get people to understand just how awful it is to lose your sense of smell,” she told me. “It’s a very isolating experience. [Friends and family] think to themselves, ‘Well, I can plug my nose and I can see what that’s like and I just don’t get it. What’s the big deal?’ And the fact of the matter is that people who lose limbs, people who lose their eyesight, people who lose their hearing recover their well-being eventually, within about two years. People who lose their sense of smell tend to deteriorate over time.”
      How COVID-19 Can Affect Your Sense of Smell
      There are two ways viral infections can cause smell loss. The first is through mucus blockage—i.e. a stuffed-up nose—that prevents odors from reaching receptors in the upper part of the nasal passage. The second, which is generally more rare, is when the olfactory neuroepithelium—the tissue that lines the nose and contains the nerves that communicate scent to the brain—is damaged by the virus. “Basically, if the nerves are damaged, that can lead to a more profound loss of sense of smell,” explains Dr. Evan R. Reiter, professor of otolaryngology – head and neck surgery at Virginia Commonwealth University. While the research on smell loss and COVID-19 is of course, still evolving, studies have found that smell loss affects anywhere from 50-80 percent of individuals who contract the virus. That is not an insignificant amount. A recent study in Europe reinforced the distinctiveness of loss of smell and taste caused by SARS-CoV-2, sharing that while many people seem to recover quickly, there is reason to believe that problems with olfactory functioning will persist for some, long after they’ve otherwise recovered from the virus.
      What Living With Anosmia and Parosmia Is Really Like
      While far from a medical niche, smell and taste disorders exist outside of the general purview partly because of a lack of familiarity and partly because they just don’t seem as serious as issues with the other senses. This can make it confusing for those experiencing it, as well, gauging how to react or when to see a doctor. But, a lack of smell presents a set of real, life-affecting problems. Some scents alert us to possible danger: smoke from a fire, sulfur from a gas leak, even the smell of something burning on the stove. But even more, scent provides a way to connect with those around us. It provides comfort, familiarity and often nostalgia; it helps us to understand and interact with our environment in ways we really never consider until they disappear.
      If anosmia is already an unfamiliar condition, then parosmia is even more so. With parosmia, the distortion usually happens with smells that are familiar. Generally pleasant scents are replaced with aggressively foul odors, like rotten vegetables or cigarette smoke. Parosmia renders food inedible and makes simple chores, like washing dishes, very challenging. How does it work? “In general, there are thousands of different receptors, all coded by different genes for olfactory neurons,” explains Dr. Reiter. “Most odors are relatively complex; they stimulate a whole bunch of different types of sensors. Your brain gets input from all these different receptors, then puts all that together to determine, this is a rose, this is my husband, this is dog poop. With parosmia, when there’s damage from any source, potentially all of the neurons and sensors are not affected the same, so instead of getting the signals from all of these different receptors, which the brain is used to, it’s maybe only getting signals from 25 or 50 percent—and when it puts that together, it changes the nature of what you’re smelling.”

      What this means is that I dread brushing my teeth because the toothpaste tastes like it’s spoiled. A squeeze of lime in a cocktail—previously a nice way to wind down after work—is enough reason to pour my drink down the drain. For me, five months out from having COVID-19, parosmia affects every aspect of my daily life in a savagely smelly way.
      How COVID-19 Could Help Experts Raise Awareness Around Olfactory Disorders
      The nature of COVID-19 offers a unique opportunity to learn more about smell disorders in ways that can help people in the future. In early April, Dr. Reiter, who is also the medical director of the VCU Smell and Taste Clinic, launched a study with his team to understand more about the loss of these senses. “More often than not, when people experience changes in their sense of smell due to a virus, they will come in months or even years after their viral infection, simply because it hasn’t gotten better and they’re curious about that. You can also reason there are probably a lot of people who don’t seek medical attention or get tested.” This has made it challenging to research olfactory disorders, and in this way, COVID-19 presents opportunity. “Here we are with a highly publicized pandemic and the lay community is very aware that loss of sense of smell can be a hallmark symptom, so we’ve got all these people who are going through it together. We took the opportunity to try and study the natural history because that really hasn’t been possible [previously] with the way patients present so sporadically and so after-the-fact.”
      This is hopeful. And in the meantime, the ranks of AbScent members continue to swell. In March, Kelly launched a COVID-specific parosmia support group on Facebook. Currently, there are more than 5,000 members who all describe similar experiences: coffee tastes terrible; gin seems to be the only liquor that isn’t wretched; rotten, smokey, and chemical smells and tastes abound. Everyone feels alienated because their experience is so unrelatable and sounds so ridiculous to their friends and family. Everyone finds solace in the experiences of other group members. Not one person has reported that the parosmia has ended and their sense of smell is completely back to normal. But it’s still early. The longest stretches of anosmia and parosmia date back to March; smell disorders can resolve—but it often takes months or years. And with every post shared in the group and every bit of information gathered by AbScent and shared with researchers (with permission, of course), the future of helping those suffering from smell disorders gets brighter. In a group that thrives on shared experience, this is definitely meaningful.
      The best hope currently, as COVID-related anosmics and parosmics patiently wait for more scientific findings to emerge, is something called smell training, which is essentially physical therapy for the neural pathways between brain and nose. “The olfactory neurons are somewhat unique in the nervous system, in that they have the capacity to regenerate,” says Dr. Reiter. “What can happen in some cases is as the neurons regenerate, the wiring may get crossed, if you will, and people get a distortion.” Smell training is the repeated exercising of these neural pathways to help them recover properly, whether someone has no smell, or one that seems to be misfiring. It is the only research-backed technique that’s shown symptomatic improvement for smell disorders.

      And it’s a process. “We have to think about this olfactory nerve as an injury rather than a disease that can be cured,” says Kelly. “If you got into a car accident and you looked at yourself in the mirror and saw that you were covered in scars, you wouldn’t say, when are my scars going to go away.”
      There are success stories within the olfactory community. Chrissi, herself, is one. And her experiences resonate within the ranks of AbScent members suffering from anosmia and parosmia. I smell train every day. I take out a collection of small glass jars that contain different essential oils in various scent categories: orange and lemon for fruit, rose for floral, eucalyptus for resin, and clove for spice. For about 10 seconds each, I smell them individually. I focus on how they smell, how they’re supposed to smell, and I imagine being able to eat anything I want in the future, with no fear of an unexpected, rotten flavor. A few days ago, as I was brushing my teeth before bed, the toothpaste tasted utterly, completely normal. It’s been five months since I originally lost my sense of smell, and every small win makes me more hopeful.
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      New Study: The Best and Worst Masks to Protect Against COVID-19

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      To mitigate the spread of COVID-19, we wear face masks to protect those around us from being exposed to our potentially infected respiratory droplets. But if you’ve been rocking a neck gaiter or bandana for style or ease, you’re actually not offering much protection at all, according to new research.

      Scientists at Duke compared 14 different types of face coverings—including 2- and 3-ply fabric and surgical masks, various N95s, a neck gaiter, and a traditional bandana. They measured how many droplets came through the fabric when the wearer spoke.
      Their findings, published in Science Advances: While some masks work quite well, bandanas offer almost no protection against the transmission of respiratory droplets. And the neck gaiter they tested actually let through more droplets compared to not wearing a mask at all.
      Study on efficacy of 14 different face masks against COVID-19 Josh Erikson
      Why Gaiters and Bandanas Don’t Work Well
      The Duke team didn’t study why exactly some masks worked better than others. But the type of fabric and how tightly the mask fits to your face are both key components in how effective a face covering will be, says lead study author Martin Fischer, Ph.D., associate research professor of chemistry at Duke.
      Bandanas leave a huge gap under your mouth for particles to travel out of as you speak or breathe.

      And the material and weave of a neck gaiter—at least the one Fischer’s team used, which was a single layer of polyester/spandex—disperses larger droplets into several smaller ones, which actually increases the droplet count overall.
      In addition to creating more droplets for someone to breathe in, smaller droplets stay suspended in the air for longer than big ones, thanks to gravity. That adds even more exposure risk to those around you if you’re covering your mouth with a gaiter as you pass someone on a narrow trail or in a crowded subway car.
      N95 face masks sockagphoto / Shutterstock
      So Which Face Masks Actually Worked?
      As far as the most effective masks, Fischer’s team found a fitted N95 to be best, most likely because it has both a tight seal and thick material.
      However, the valved version of an N95 mask performed very poorly. That’s not surprising considering the Centers for Disease Control and Prevention warned last week that masks with exhalation valves or vents (i.e., the face coverings you might have from construction work) do not prevent the wearer from transmitting COVID-19 to others. After all, you’re just letting all your air directly out into the world.

      Second best overall was a 3-layer surgical mask, followed by a 3-layer cotton/poly blend (like the kind a family member might have sewn for you). The main takeaway here is the more layers the better—three helped significantly lower the number of respiratory droplets that were able to travel through, compared to 2-ply or single ply fabric masks.
      The Bottom Line
      Fitted N95 masks work best—but these should be reserved for healthcare workers, Fischer points out. Cotton masks, meanwhile, block about 80 percent of the droplets, which is “perfectly fine” for everyday use, he adds. Opt for a three-layered variety if you can. (TBD on if ties are better than elastic, Fischer says.)
      Perhaps surprisingly, if a gaiter is the only face covering available, you should still use it. Fischer is quick to point out they only studied one type. Other brands and materials might perform better. But at the very least, fold your gaiter in half or three times so you have more than one layer in front of your mouth to up the protection ability, he suggests.
      Overall, the tighter a mask fits to your face and the more layers of fabric between your mouth and the outside world, the better protection it will offer. (A good rule of thumb: If you can see light through the fabric, it isn’t going to offer much protection, Fischer says.)
      Yes, those are two things that also make a mask harder to breathe out of when you’re working out or wearing it all day. But until we understand more about who is a carrier of COVID-19, the goal of wearing a mask should be to protect others from your own respiratory droplets. And any mask is better than no mask.
      Buff Filter Mask and Asics Unisex Runners Face Cover Courtesy Images
      Our Picks (Not Based on the Study)
      If you’re a hardcore fitness fanatic who sweats regularly, try to time your outdoor workouts to off-peak hours in less-congested areas (i.e. avoid parks). If you’re training in extremely hot and humid conditions, try the new Buff Filter Mask ($30). It comes with five replacement filters that block 98 percent of airborne particulates (they should be replaced after 24 hours), and the adjustable back-of-head elastic bands ensure a snug fit. Or, opt for Asics’ Runners Face Cover ($40). It mitigates the spread of droplets by covering your nasal passage without inhibiting breathability within the mask. Specifically placed air holes let air in but keep your saliva from escaping out. These aren’t as foolproof as an N95, but again, those should be reserved for healthcare workers. By being more strategic about where and when you train, on top of wearing one of these masks, you’ll ultimately lower your risk of getting and spreading COVID-19.
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      The Healthiest Oils You Can Cook With

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      When it comes to cooking oils, you have lots of options. But narrowing down the list by what’s healthiest gets tricky. It boils down to specific types of fats, the amounts of those fats, and their benefits. If you’re unfamiliar, here’s our primer on the healthiest oils.
      There are three major groups of fats: polyunsaturated, monounsaturated, and saturated fats. Polyunsaturated fat is the most heart-healthy and provides several benefits. More specifically, the omega-3 fats within provide the most benefits, including support for healthy inflammation levels, cholesterol levels, and overall heart health (an added bonus—they also help burn fat). Monounsaturated fat provides some health benefits, but not as many. And saturated fat, which you may have heard is “bad,” can lead to unhealthy cholesterol levels if it’s the main source of fat in your diet. That said, including a diet rich in omega-3s while eating a diet consisting of some saturated fats may not produce any unhealthy outcomes.

      When it comes to choosing the healthiest oils, and figuring out which are the best, there are a couple things to consider:
      Which types of oils are highest in polyunsaturated (omega-3) fats?
      Which is best for the type of cooking or preparation (frying vs. using as a dressing)?
      Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
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      iHerb Beauty Haul – All This for Under $100!

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      This post is sponsored by iHerb, a retailer I’ve been using for years. All opinions are mine – you know I keep it real!
      You guys know I love iHerb.com – I talk about them all the time. I have been buying a lot of my supplements and natural products there for years. I’ve also purchased beauty products from iHerb, but I didn’t realize until recently that they carry major beauty brands, the kind you’d find at the big chain beauty stores!
      I recently bought a Strivectin skin care product at a huge discount. In today’s cruelty free beauty haul, I’ll be sharing what I got with a $100 gift card from iHerb. There is something for every budget – they also carry cruelty free drugstore makeup brands like CoverGirl and ELF.
      Before we get to my reviews, just a reminder for my international friends that iHerb ships to over 150 countries! They also carry products from the U.S., Korea, Japan, Australia, New Zealand, Finland, the UAE, etc. You can get your favorite K-beauty and J-beauty brands here too!
      Okay, so let’s get to the good stuff! I was given $100 to shop, and I got ten beauty items!
      Unite Boosta Volumizing Spray

      It’s been a while since I’ve tried Unite hair products, but I have really enjoyed them in the past, so I was excited when I spotted their Boosta Volumizing Spray at iHerb. I have long, wavy, fine hair, but I always feel like I need more volume at the roots. This product did exactly what I wanted it to! It gave me some volume without being heavy, crunchy or greasy. I tried it as an all-over spritz on damp hair too and found that it enhanced my curls and made them more defined (when used with my regular hair gel).
      Cosrx Acne Pimple Master Patch

      I’m never going to stop raving about Cosrx Acne Pimple Master Patch hydrocolloid patches. You use them after you extract (pop) a zit, and they soak up all the gunk while protecting the wound. Sounds gross, but truly a holy grail for anyone dealing with acne. They are not treated with anything that would dry out your skin. They are just magical!
      Bulldog Shave Gel

      Bulldog is a British brand that is certified animal-testing-free by Leaping Bunny. My husband and I share this rich cruelty free shave gel. It’s made with camelina, green tea and aloe to soothe the skin and prevent razor bumps. It’s also Vegetarian Society approved.
      Grandpa’s Apple Cider Vinegar Body Wash

      I took a chance on this one. I have been loving vinegar for the oily skin on my face, and I thought this might help with my bacne (back acne). So far, I’d say Grandpa’s Apple Cider Vinegar Body Wash is a winner. It doesn’t smell bad like my DIY apple cider vinegar recipes do – it smells more like apple juice than vinegar. It leaves my skin feeling super clean and moisturized – not dried out. I can actually use it all over – even on the drier areas (like my legs). It is sulfate-free, artificial fragrance-free, paraben-free and gluten-free.
      Anastasia Beverly Hills Brow Definer

      Anastasia Beverly Hills Brow Wiz in Taupe is one of my holy grails, so I was happy to try the Brow Definer that I found on iHerb. It’s got a triangular tip so you can shade or draw individual hairs. And there’s a spoolie on the other end to groom hairs into place. In my opinion both products are great – it’s just a matter of the style you’re more comfortable with.
      Sierra Bees Organic Lip Balm

      Sierra Bees is an iHerb-exclusive brand, and I was thrilled to get a pack of four for $4! I got Mint Burst, but there are tons of flavors to choose from (I was torn between mint and creme brulee). The lip balms are smooth and non-greasy. They’re made with sustainably-sourced beeswax, olive oil, sunflower oil and Vitamin E. They are certified USDA organic and GMO-free.
      Auromere Ayurvedic Mouthwash

      I discovered Auromere Ayurvedic Mouthwash at iHerb a while back, and I’ve been buying it ever since. It’s alcohol-free so it doesn’t burn. It has a ton of Ayurvedic plant extracts (neem, peelu, and many more) that clean your mouth and nourish your gums. It has a licorice/herbal taste that may take some getting used to, but I love it. My mouth feels much cleaner and healthier with this brand, and I notice that my gums don’t bleed when I use it (even when I forget to floss some days – eek!).
      Hello Naturally Whitening Fluoride Toothpaste

      Since we’re talking about oral health, coconut oil and tea tree are also great ingredients for a healthy mouth and gums. I found these in Hello Naturally Whitening Fluoride Toothpaste. It whitens naturally and contains no artificial sweeteners, dyes, SLS, preservatives, etc. Hello products are Leaping Bunny certified cruelty-free and vegan. It has a nice minty feel but is not overpowering.
      Indigo Wild – Zum Bar Goat’s Milk Soap

      I tried Indigo Wild’s Zum Bar Goat’s Milk Soap recently and I loved it so much, I had to stock up at iHerb! I tried the Lavender-Mint scent, and it’s SO nice on a hot summer day! There are a lot of natural soaps that don’t lather, and I just need some lather in my life. Thankfully Zum Bar lathers very nicely without SLS! It’s a natural soap, made with 100% food grade olive, coconut, palm & castor oils, in a goat’s milk base, with pure essential oils and mineral pigments.
      Avalon Organics Hand & Body Lotion

      And last, but certainly not least, I picked up a refill of one of my favorite hand and body lotions. Avalon Organics Hand & Body Lotion in Refreshing Lemon is the perfect consistency – not too heavy or too light. And the scent is DIVINE – it’s like sugared lemons. It’s cruelty-free and vegan, and GMO-free.
      So all of that for under $100 is not bad at all! I am so impressed with how many amazing cruelty-free products iHerb carries – high-end and budget. You can find everything you need there – go check them out! More

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      The Most Effective Stretches to Prepare You for the Trail

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      Even what seems like the most benign hiking trail can result in a twisted ankle, pulled muscle, or worse if you don’t prepare properly. The most effective method of readying your body for the rigors of the trail is consistent stretching.
      We suggest stretching all of the main muscle groups used in hiking, but also pay attention to your particular needs, and take them into account. If you have weak ankles, make an extra effort to strengthen them. Same goes for calf muscles, tight hamstrings, and any other muscle group you may have issues with.

      First up: activating and strengthening your core. Having a strong core is imperative for successful hiking, and affects every other part of your body, from your back muscles, to posture, to flexibility in the legs.
      According to Popsugar, the core muscles consist of your abdomen, hips and lower back. Each of these groups plays an integral part in maintaining muscle health on the trail. Popular core stretches include child’s pose, cobra, spine rotation, and more.
      The standing stretch is a staple among hikers and other athletes. Photo: Abigail Keenan/Unsplash
      Second, we have what are arguably one of the most important muscle groups when it comes to hiking—the quadriceps. These are the muscles on the front of your thighs, and are responsible for most of the power generated during hiking. The quads also help extend and straighten your knee with each step, so it’s important to keep them limber.

      Stretching the quads is relatively easy, and can be performed before or after a workout. If you choose to stretch prior to warming up your muscles, place extra emphasis on being as gentle as possible to avoid pulling a muscle.
      We recommend the standing stretch. Stand on your right foot, and grab your left shin by bending your leg upwards behind you. Pull you shin toward your body, and hold for 30 seconds. Repeat the process on your right leg.

      Next up are the hamstrings, which work together with the quadriceps to carry you forward as you make your way along the trail. Tight hamstrings can result in extreme discomfort on the hiking trail, and in severe cases, can cause pulled or torn back muscles.
      This guy definitely stretched before hitting the trail. Photo: Kimon Maritz/Unsplash
      To stretch the hamstrings effectively, it’s best to wait until after your workout, when muscles are warmed up. Otherwise, stretching could lead to injury. Here are six of the best hamstring stretches to maintain health of the back, legs and knees.
      Last (but not least) on the list are calf muscles—a muscle group key for hiking. These powerhouses support each step, flexing and pivoting as you move along the trail.

      One of the most effective stretches to prevent calf injury is the downward dog—this move targets the muscles in your lower legs for a deep stretch.
      Happy trails!
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      How to Heal Common Health Ailments With Food

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      It’s easy to turn to the medicine cabinet when you’ve got a migraine or stomachache. And while popping a pill is usually the fastest way to treat common health ailments, making some tweaks to what you put on your plate may be a better way to heal your body in the long run and sidestep those health issues in the first place.

      “Good nutrition and an understanding of what works best for your individual body can help you avoid myriad ailments,” says Jen Bruning, a registered dietician nutritionist and media spokesperson for the Academy of Nutrition and Dietetics. Here are some everyday issues you might be experiencing along with the common foods that might be contributing to them. Keep reading for more about what you should consider cutting out, plus the foods you should load up on instead.
      How to Heal Common Health Ailments With Food
      1. Inflammation
      It gets a bad rap, but not all inflammation is to be avoided. “Some levels of inflammation are needed as they play a role in healing and injury repair,” says Pamela Nisevich Bede, a registered dietician and author of Sweat. Eat. Repeat. Chronic inflammation, on the other hand, overworks your immune system and can lead to  heart disease, diabetes, and cancer.
      You can’t feel chronic inflammation the way you’re aware of acute inflammation after a cut or burn. But to be proactive to ward it off, reduce your intake of sugars, refined grains, and processed foods, advises Nisevich Bede. Up the antioxidant-rich fruits and vegetables in your diet instead—tart cherry juice is a heavy hitter—plus omega-3-rich fish, flaxseed, and walnuts. Turmeric has also been shown to be anti-inflammatory, but adding the spice to your food isn’t usually enough to get an effective dose, says Nisevich Bede; try a supplement instead.

      2. Migraines
      “There are no universal trigger foods, and for many people food alone may not be the cause of migraines,” says Bruning. But there are definitely some common culprits you should try cutting out first if these headaches frequently leave you sidelined. Start by steering clear of chocolate, caffeine, and alcohol—especially red wine. If nixing those doesn’t help, you might need to trim out foods like aged cheeses and cured meats (what’s charcuterie without some red wine, anyway?). Certain preservatives can also contribute to migraines. “A diet rich in fresh, minimally processed foods may help those with many food triggers,” says Bruning, who suggests consulting a nutritionist who specializes in migraine to help you find relief.
      3. GI Distress
      If constipation is the concern, you’re likely not getting enough fiber; focus on eating lots of fruits, vegetables, beans, and whole grains. With other gastrointestinal issues, there unfortunately are no obvious offenders—but you can bet your diet is responsible. Caffeine may be the culprit, so you can start by cutting back on coffee. Often, stomach troubles are the result of eating something you’re not accustomed to—hot peppers if you don’t typically go for spicy food, for example, or maybe red meat if you usually stick to a low-fat diet. “The best way to prevent GI distress is to know what triggers your system and avoid those foods,” says Bruning. “Pay attention to how you feel after eating different types of meals to determine what works best for your body.”
      If your stomach issues kick in mid-workout, take a look at the food you’re eating to fuel up. “Intolerances stemming from a sensitivity to a source of carbohydrate—often gluten or lactose or a simple sugar like fructose or glucose—are common sources of GI distress and often afflict my clients during runs and workouts,” says Nisevich Bede. Swapping in a new snack pre- or mid-workout could squash your stomach troubles.

      4. Fatigue
      A lack of energy can result from a quick boost of glucose in the bloodstream, followed by a crash as our bodies absorb that fuel, says Bruning. If you’re constantly crashing, cut out refined flours and sugary foods like sweet snack bars or soda. Focus instead on getting lots of complex carbohydrates, healthy fats, and proteins—like avocado toast with a fried egg or a banana and almond butter. “Together these will help slow the absorptive process and lead to sustained energy without the crash later on,” she says.
      Your issue might also just be that you need more water. “Generally, I find that fatigue stems from either dehydration or inadequate recovery from a workout,” says Nisevich Bede. Make sure to drink enough water and drinks or food to replace electrolytes, like pickles, bananas, spinach, and dairy (maybe not all together). To keep from feeling zapped post-workout, she recommends focusing on rehydrating and getting about 30 grams of high-quality protein.

      5. Anxiety
      Feeling antsy all the time? In a shock to no one, caffeine may worsen anxiety. As a first step to ward off stress, cut back on coffee, energy drinks, and chocolate. We know herbal tea isn’t the same, especially when you’ve got to stay on your game for all-day Zoom meetings; see above for fatigue-fighting foods to keep you revved without the anxious side effects. Also reach for fatty fish like salmon, shellfish, fermented foods (e.g., sauerkraut and kimchi), and foods with magnesium and choline (like beans and cashews); these are all proven stress-fighting foods.
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      How Philly Chef Michael Schulson Lost 35 Pounds in Less Than 3 Months

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      When COVID-19 forced chef and restaurateur Michael Schulson to halt his always-on-the-move schedule, the 61-year-old had no choice but to find a change of pace. Here’s how he lost 35 pounds in two and a half months. When your entire career revolves around food—creating dishes, prepping, cooking, taste-testing—it’s not easy to maintain a steady weight or […] More