How-To Guides

Fall is an enchanting season for an outdoor wedding. A crisp outdoor climate, changing leaves, and golden afternoon lighting create an ideal backdrop for a perfect day. Beautiful outdoor scenery — and the contrast of a white wedding dress against red, orange, and yellow shades — make for a magical wedding experience. The fall motif works well with nearly every aspect of an outdoor wedding. Integrate decor like leaves, apples, and decorative pumpkins into table centerpieces. Decorate with lanterns, pinecones, and seasonal flowers like sunflowers and dahlias. Beverages like cider, lattes, and mulled wine pair well with fall-themed attire to create an unforgettable outdoor wedding scene. Fall Outdoor Wedding Attire Ideas Fall is a season that allows for creative wedding attire. The season’s deep colors and cozy feeling create opportunities for clothing that might be considered non-traditional in other seasons. Long coats, leather boots, patterned sweaters, and high-waisted pants are all wardrobe possibilities for fall wedding attendance — whether you’re the bride, groom, or a guest. Fall weddings allow for a combination of many wardrobe options, but they also require flexibility. Depending on your wedding location, the temperature can vary widely on the day of your marriage. Plan ahead with shawls, coats, and layers you can wear or discard based on how the weather unfolds. Fall Bridal Attire If you opt for more of a traditional bridal approach, pattern accessories around your dress. On a colder day, that might mean leaning on layered clothing options. Detachable skirts create volume during the ceremony and a thinner, dance-ready look during your reception. Overlays like lace, tulle, or sequins provide an added dimension to your dress and pair well with fall colors. Cooler fall temperatures might require you to cover up during your outdoor wedding. Consider a velvet shawl or wrap to accent your dress while keeping your shoulders warm. A heavy silk scarf can help you achieve the same effect. Longer sleeves and a high neckline can also help you keep warm, depending on the weather you expect. Fall Groom Attire Cool autumn temperatures create the chance for a groom to blend comfort, style, and warmth in their attire. Here are a few fabric options: Wool: Wool suits provide a greater degree of warmth without too much weight. Tweed: Tweed makes for the quintessential fall suit. It allows for style and function, particularly if your outdoor fall wedding takes place in the countryside. Herringbone: Herringbone adds depth to your suit through its recognizable V-shaped vertical pattern. Its heavier weight makes it an ideal option for cooler temperatures. Flannel: Flannel is soft and warm. Its fuzzy texture and patchwork design pairs well with an overcoat and neutrally colored pants. Layer your wedding attire with a snug-fitted vest, one that either matches or contrasts with your coat color. For more of a laid-back look, pair a button-down shirt with a cardigan or tasteful sweater. Outdoor Winter Activities Without Snow You can transform any outdoor setting into an outdoor wedding venue with the right fall decorations. Start by decorating the venue’s more noticeable fixtures, like the aisle or wedding arch, before adding details to chairs and other items. Here are some ways to add fall colors and themes to your outdoor wedding venue: Altar: Decorate the surface with candles and colorful leaves that highlight fall’s best yellow, red, and orange shades. Flowers: Distribute flowers throughout the wedding venue. Make sure to place your most impressive floral arrangements near the front of the venue for inclusion in pictures. Drapes: Use deeply colored curtains or fabrics as dividers or pillars that frame the front of the ceremony. Place settings: Use gold, silver, or other precious metal coloring for plates, cutlery, and napkins. Decorate name cards with simple handwriting and ornate, leafy edges. Well-placed signs can help wedding guests understand where to park, where to sit, where to leave gifts, and where a reception might take place after the ceremony. You can also use pumpkins or other fall-themed decorations to line footpaths.   Party Favors That Embrace the Season Fall is the season of warm beverages. If your wedding reception offers warm drinks to keep guests warm, customized drinkware make excellent party favors. Guests can arrive at the wedding reception, find their seats, and put their new wedding favors to immediate use. Unlike common party favor options like plants or handmade items — which guests can’t use until they return home — a mug or cup has immediate use. It’s the perfect way to keep hot cocoa, cider, or other hot beverages warm throughout the day. Prepare for the Weather Fall is the season of warm beverages. If your wedding reception offers warm drinks to keep guests warm, customized drinkware make excellent party favors. Guests can arrive at the wedding reception, find their seats, and put their new wedding favors to immediate use. Unlike common party favor options like plants or handmade items — which guests can’t use until they return home — a mug or cup has immediate use. It’s the perfect way to keep hot cocoa, cider, or other hot beverages warm throughout the day. Keeping Guests Comfortable in an Outdoor Autumn Wedding Staying warm is easier said than done at some outdoor weddings. As temperatures drop, prioritize decorative venue elements that also add heat to the environment. Instead of traditional metal or wood chairs, consider using hay bales to seat your guests. Extra blankets on top of the hay bales will add to the fall aesthetic while providing guests with warmth and comfort. You can also place heat lamps around your venue where guests are most likely to stand, sit, or gather. One of the fastest ways to warm your guests is through a hot beverage. Depending on the time of day, you could serve coffee, hot tea, hot cider, or hot cocoa to help people stay warm. Providing hot drinks also allows guests to warm their hands on their cups between sips. Choose your drinking vessels based on the type of beverages you plan to serve. If you want to include coffee or tea, use travel mugs that guests can carry with them. If you’re particularly concerned about the cold, use thermal bottles that provide an extra layer of insulation. Autumn Wedding Reception Ideas No matter where you’re hosting a wedding reception, fall is a great excuse to break out the colors. From the refreshments to the drinks to the decorations and lighting, there are so many ways to feature the essence of the autumn season. Refreshments Fall is a season rich with its own smells and flavors. Many of these traditions translate well into refreshments for a wedding reception. This typically means highlighting fall ingredients like pumpkins, cranberries, apples, and sweet potatoes. Use these food items as a base to inspire your selection of refreshments. Make sure to provide a range of refreshments that satisfy guests’ preferences and dietary restrictions. Some guests will likely prefer sweet snacks like pumpkin cookies or miniature pumpkin pies. Others will opt for a savory treat like maple bacon skewers, pear and prosciutto wraps, or spiced nuts. Drinks Wedding receptions typically feature a selection of signature cocktails. Consider autumn-themed drinks like a spiced pear cocktail or an Old Fashioned with a cinnamon stick garnish. Be sure to offer non-alcoholic options like mulled cranberry juice or a spiced chai for adults and young children.If you’re hosting a DIY wedding and reception, it’s important to use the right barware. Prepare stirrers, strainers, and garnishes before the event begins. Make sure you have enough drinking vessels — particularly glasses like whiskey tumblers for specialty drinks — for all guests in attendance.

There's nothing like the thrill and sense of community that comes from hosting a backyard movie night. Nestle under a cozy blanket, surrounded by loved ones, as the sun sets and the anticipation builds. From family get-togethers to date nights or gatherings with friends, it's the perfect way to spend an evening under the stars. Plus, if you have little ones at home, hosting a backyard movie night can be one of the best outdoor activities to entertain them. Not only do they get to enjoy a movie, but they also get to experience the fresh air and starry night sky with all their favorite snacks on hand. Setting up a backyard movie night might seem complicated, but the effort is truly worth the outcome. With some planning, creativity, and a couple of essential items, you can create a magical movie night that will have your friends and family asking when the next one will be. Choose a Projector When it comes to your backyard movie night, choosing the right projector is key, and there are a few things to consider when browsing your options: Brightness: Your projector should be bright enough to compete with the outdoor light. Look for projectors with high lumens (the unit that measures brightness) to ensure you get a clear picture. Price: Outdoor projectors come in different price ranges, from budget-friendly to quite expensive. So, figure out your budget first and then find the best projector within that range. Device compatibility: Evaluate whether or not your projector can connect to your preferred media source, whether a DVD player, laptop, or streaming device. Screen size: You want your screen to be big enough for everyone to see, so choose a projector with a good throw ratio (the distance required between the projector and screen). A quick tip: test out your chosen projector before purchasing to ensure it meets your expectations. Some stores might have restrictions and not allow you to take a product out of its box without purchasing it first. If so, ask if they have a display or demo unit you can see in action to ensure the projector meets your expectations. SCREEN PLACEMENT Your movie screen can be as simple or sophisticated as you prefer. There are various types of screens for outdoor movies, including: Inflatable screens: These are easily set up and come in different sizes. They're also portable, so you can use them wherever you want. Foldable screens: These screens are more sturdy than inflatable ones and can be easily folded for storage.Projector screens: These are usually made of PVC or fabric and are more durable than inflatable screens. They're also relatively easy to set up and come in various sizes. DIY options: If you want to get creative, you can make your own outdoor movie screen using a white sheet or curtain and hanging it between two trees or on a fence. When placing your screen, avoid areas with bright lights that could interfere with visibility. Consider the angle and height of the screen and arrange seating accordingly. If you're using a projector on a stand, ensure it's stable and won't be easily bumped or knocked over during the movie. Audio setup When creating an immersive movie-watching experience, great visuals are just the beginning. The right sound system can make all the difference. Bluetooth speakers offer the convenience of wireless sound, allowing you to place them anywhere without the hassle of wires. Wired speakers often provide superior sound quality, precisely delivering every nuance and detail. Of course, they require a bit more setup, but the result is worth it. No matter your route, the key is ensuring the audio is loud and clear enough. After all, you want everyone in your audience to feel fully immersed in the movie magic, with every sound and dialogue crystal clear. PICK THE MOVIE Now, for the best part of the night — choosing the movie. Choosing the right film is a delicate balance between finding something everyone will enjoy and catering to the intended audience. For a family-friendly backyard movie night, opt for a classic animated film or a feel-good comedy. If it's a romantic date night, choose a romance or rom-com you both love (or one of your favorites if it's your partner's first time watching). Themed movie nights can also be fun, such as a holiday film fest with Christmas movie classics or a festive fall gathering with the best scary movies of all time. Backyard Movie Night Concession Ideas An outdoor movie night is not just about the film; it's also a unique opportunity to level up your snack game and create a full-fledged cinema experience right in your backyard. Snacks When it comes to outdoor snacks, comfort and convenience should be your guiding principles. Foods that can be easily shared and consumed without utensils are ideal. Popcorn is a movie night staple and for a good reason. It's easy to make and share, and it doesn't come with wrappers that could potentially litter your outdoor space. Other options could include chips and dip, veggie platters, or a cheese board. Or keep it traditional and go for a campfire to make s'mores or cook hot dogs. Keep snacks fresh and at the right temperature with vacuum-sealed food jars. Thermos containers help maintain the warmth of soups and chilis, while insulated coolers and ice buckets are ideal for cold drinks and desserts. Sealable plastic containers prevent popcorn and chips from getting stale. Drinks Having drinks in a cooler or jug makes it super easy for everyone to grab a refreshment during the movie. Consider a fast flow water jug or insulated coolers and jugs to keep drinks cold while you enjoy the movie. To keep your hot beverages warm and cozy, vacuum-insulated bottles. You also can't go wrong with the Everyday Go Tumbler — perfect for sipping on apple cider or mulled wine during a fall movie night. You can also enjoy cold fall cocktails for a festive touch that will stay nicely chilled in the same insulated containers. Why a Backyard Movie Night Is the Perfect Evening Plan Hosting a backyard movie night is more than just a fun activity; it's a unique way to spend quality time with loved ones and create cherished memories. But beyond that, there are a few other reasons why it's a great evening plan: Provides quality time with loved ones amidst busy schedules and away from digital distractions. Offers a budget-friendly alternative to movie theater trips with initial investments in a projector and screen while only needing to account for movie and snack expenses. It adds that extra touch to special occasions like birthdays or date nights. So, gear up for an unforgettable evening under the stars, and let your backyard transform into the ultimate cinematic escape.

It's that time of year again to cozy up next to the fire with a blanket, a good book, and a delicious fall cocktail in hand. But the inherent magic of a fall cocktail isn't just about what's inside the glass — it's also about the glass itself. The right drinkware can enhance your experience and make your fall gatherings even more special. Quality barware ensures beverages maintain their desired temperature, enhancing the overall sipping experience. For larger gatherings, having a substantial flask or set of barware can help keep drinks cold and ready to serve. Additionally, personalized drinkware can add a unique touch, making gatherings even more memorable by offering guests something distinct and tailored. So, as you prepare for your fall festivities, remember that the right drinkware can be a game-changer. So no matter what you whip up, the following seasonal cocktail recipes are sure to help make your fall gathering memorable. Apple Cinnamon Whiskey Smash The apple cinnamon whiskey smash combines apple, mint, cinnamon, and rye whiskey for a delightful blend. It's a drink that perfectly encapsulates the essence of fall with its sweet taste and spicy undertones. Here's how you can make this cozy fall cocktail at home: Ingredients 3 slices of apple 6 mint leaves 1 ounce cinnamon simple syrup 1/4 ounce of lemon juice 2 teaspoons ground cinnamon 3 cinnamon sticks 1 cup granulated sugar 1 ounce apple cider 2 ounces whiskey 1 cup water You'll need a few tools for this fall cocktail: a strainer for a smooth cocktail, a shaker to mix flavors, and a muddler to release flavors into the drink. Directions Smash 3 slices of sweet apple in a shaker, adding an ice cube while muddling for better flavor extraction. Add 2 ounces of whiskey. Add 1 ounce of fresh apple cider. Add 1 ounce of cinnamon simple syrup. Add about 1/4 of an ounce of lemon juice. For a batch, multiply the the amount of each ingredient by the number of drinks you want to make. Recommended Drinkware For this cocktail, a tumbler like a single rocks glass or highball glass is an excellent choice. Consider this tumbler to add a touch of sophistication to your cocktail hour. Pumpkin Spice Martini Try the pumpkin spice martini, a creamy and slightly spiced cocktail that combines the familiar tastes of pumpkin, vanilla, autumn spices, and vodka. This drink is appropriate for fall because its star ingredient — pumpkin spice — is synonymous with the season. Here's how to make this tasty drink: Ingredients 1 1/2 ounces of vanilla-flavored vodka 1 1/2 ounces of pumpkin spice liqueur 1 1/2 ounces of Irish cream liqueur 1 1/2 ounces of pumpkin-flavored liqueur Whipped cream, ground cinnamon, or nutmeg for garnish Directions Start by filling a cocktail shaker with ice cubes. Pour in your vanilla vodka. Add Irish cream and pumpkin-flavored liqueur. Cover and shake until the outside of your shaker is frosty. Strain into a chilled martini glass. Finish with a garnish of ground cinnamon or nutmeg. To make this martini, several pieces of equipment are essential. A cocktail shaker is fundamental for blending and getting the right texture and temperature. Additionally, having the right glassware, such as rocks glasses, can enhance the presentation and sipping experience. Recommended Drinkware A pumpkin spice martini can be served in a traditional martini glass or from a pitcher. A stainless steel pitcher, in particular, ensures durability and longevity, while the martini glass highlights the cocktail's elegance. SPICED PEAR MOJITO A spiced pear mojito is a unique twist on the classic mojito. This version introduces the autumnal flavor of pear and a hint of heat from Serrano pepper, creating a perfect balance between sweet, spicy, and refreshing. Here's how you can make a spiced pear mojito: Ingredients Juice of 2 fresh limes 1/8 serrano pepper (or substitute with a jalapeño) 2 1/2 cups pear puree 1/2 cup mint Ice Soda water Sliced pears Tajin for a seasoned rim The rum of your choosing Directions Blend lime juice, serrano pepper, pear puree, and mint in a blender until smooth. Adjust flavors to taste. Fill glasses with ice and pour the mixture until the glass is about one-third full. Add your preferred amount of rum, then top with soda water and stir gently. For garnish, spread a thin layer of Tajin over a plate and dip the rim of each glass into the seasoning to create a spiced rim. Fill the glass with the prepared cocktail and garnish with a fresh pear slice. You’ll need a high-quality blender to ensure the ingredients merge into a smooth mixture. If you're aiming for a professional touch, consider using a jigger to measure out the rum precisely. Recommended Drinkware A mojito is traditionally served in a highball glass. However, you might consider serving mojitos in a durable pint glass for a casual or outdoor setting. MAPLE OLD FASHIONED A maple old fashioned is an autumnal twist on the classic cocktail. Instead of sugar, it's sweetened with maple syrup, adding a rich, earthy flavor that pairs perfectly with bourbon or rye whiskey. Angostura bitters and a fresh orange peel garnish give it a zesty edge, balancing the sweetness. Here's how to make a maple old fashioned:  Ingredients 2 ounces of your choice of bourbon or rye whiskey A few dashes of Angostura aromatic bitters 1/2 teaspoon maple syrup Fresh orange peels Ice Optional: Luxardo cherries for garnish Directions Cut a 2-3 inch orange peel — this is to rub along the rim of your cocktail glass later on. Combine your whiskey of choice, a few dashes of bitters, and a drizzle of maple syrup in the glass. Stir briefly to combine. Add ice to the glass, then stir to mix and chill the drink. To get all the zesty oils from your orange peels, twist and add to your drink. If desired, add a Luxardo cherry as a final garnish. Serve immediately. A sturdy mixing glass or cocktail shaker is needed. Use a muddler for fresh fruits or herbs to release their flavors. You can also use a jigger to measure your ingredients and gently mix with a bar spoon. Recommended Drinkware When serving an old fashioned, the traditional choice is a rock glass. A sturdy rocks glass may be perfect for muddling ingredients and serving over ice. Hosting a Fall Cocktail Party A fall cocktail party can be a wonderful way to gather friends and family to celebrate the season. It's all about warm, cozy vibes, delicious food, and seasonal cocktails. Here are some tips to help you plan the perfect fall gathering: Offer a variety of fall-inspired appetizers and snacks like mini pumpkin pies, caramel apple slices, or a cheese and charcuterie board with fall fruits like figs and pears. Offer a mix of alcoholic and non-alcoholic drinks to cater to everyone's preferences. Include non-alcoholic options like hot apple cider or a cranberry spritzer. Create a cozy ambiance with fall-themed decorations featuring warm colors, pumpkins, leaves, candles, and fairy lights. Send your guests home with a small token to remember the night, such as mini bottles of maple syrup or homemade apple jam. The most important part of any party is everyone having a good time. So, plan ahead and check out more fall-gathering essentials, but on the day of the party, relax and enjoy your company!

Drinking out of insulated tumblers has never been so cool. Users on social media, particularly TikTok, are hyping up their water bottle collections, emotional support water bottles, and water flavor mixes to the sound of trending music or their own commentary overtop. The standout tumbler that influencers seem to gravitate toward and stock their cupboards with is Stanley 1913. The mythical bear logo can be seen in photos and videos on almost every platform. Known for its leak-proof, insulated, and reusable cups, mugs, and tumblers, Stanley 1913 has garnered a large following of enthusiasts who swear by the convenience and sustainability of these products. When something is done well, it will inevitably be copied. Thus, dupes are appearing on the market as companies and individuals try to capture the trend. Inevitably, you may be wondering if it’s worth it to buy a Stanley 1913 dupe or if you should stick with the real deal. Let's explore the factors that should influence your decision. What Is a Stanley 1913 Dupe? First, the definition of a Stanley 1913 dupe should be made abundantly clear. A “dupe” is a duplication of something popular, often manufactured to sell to the same market as the original product. A Stanley 1913 dupe is a similar-looking tumbler, cup, or mug that claims to have similar features to that of a Stanley 1913 cup. Typically, people look for dupes when they are trying to save money. Sometimes, dupes are purchased when the original is sold out in a particular style or color — or it is made in a different color or style that isn’t offered in the original product.  For one, the ethical and legal implications of dupes must be considered. These product duplicates used to be known as knockoffs, but the term “dupes” has been popularized by social media influencers. Typically, a dupe or knockoff is not considered illegal or unethical. However, some companies or individuals will use a copyrighted logo, patented design, or other form of branding to convince buyers they’re paying for the actual product rather than the off-brand one. This is known as a counterfeit item and infringes on the original company’s rights. A true Stanley 1913 dupe will not try to pull the wool over a customer’s eyes. While it’s not the authentic product, it doesn’t claim to be. It simply mimics the original in a way that allows it to be sold at a, generally, lower price point. The allure of a dupe lies in its ability to provide a similar experience or appearance without the hefty price tag, but the quality of the replica may vary widely. Pros and Cons of Stanley 1913 Dupes When debating whether or not to purchase a Stanley 1913 dupe, it may be helpful to lay out the pros and cons of doing so. Of course, the benefits will vary depending on the product but may include that the dupe is: Budget-friendly; Similar in aesthetics; Varying features; Different color options. The drawbacks will also vary. However, watch out for a dupe that is: Not as durable; Not long-lasting; Prone to leaks; Equipped with different features, e.g. no straw or a different handle; Less comfortable to hold; Not sustainable; Not as aesthetically pleasing, e.g. less exclusive designs; Lower quality, e.g. made with different materials; Not as good at temperature control. Some popular dupes are more widely available but have distinctly different lids. These lids only allow for straws and not the rotating covers on Stanley 1913s that allow for a straw, a wide-mouth opening, and a full cover. However, they do have similar handles and a tapered bottom to fit in the cupholders of your vehicle. Plus, if you’re interested in a truly thermal, insulated vacuum bottle, there are fewer Stanley 1913 dupes to choose from. These vacuum thermoses are constructed with quality, heavy-gauge, cold-rolled stainless steel, and QuadVac™ insulation that will keep your iced drinks cold for up to six days, which contrasts greatly with any other brand.  Stanley 1913 Dupe vs. Other Stanley 1913 Cups and Bottles Tumblers are, by definition, insulated and durable compared to their normal drinkware counterparts. These containers become indispensable in various situations when you need to take your drinks on the go. One common scenario is the daily morning commute, where a spill-resistant or spill-proof tumbler ensures your coffee, tea, or water stays securely contained during the hustle and bustle of public transportation or driving. Tumblers are also perfect companions for road trips, as they keep beverages hot or cold for extended periods of time. For outdoor enthusiasts, you will want a travel mug or bottle for hikes, camping trips, or picnics, providing a reliable way to carry hydration in rugged environments. Whether it's for a daily routine or an adventure, a good tumbler can enhance the convenience and enjoyment of your on-the-go beverage experience. Longevity When comparing the lifespans of Stanley 1913 tumblers to their dupes, authentic Stanley 1913 products come out ahead in terms of durability and longevity. Robust construction usually necessitates a slightly higher price tag, but you don’t typically have to replace your tumbler — unless you want to. When shopping for a long-lasting tumbler, look for finishes that can withstand fading, chipping, and scratching even after prolonged use and exposure to various conditions.  Additionally, the seal of the lid in genuine Stanley 1913 tumblers is designed with meticulous attention to detail, ensuring a tight and reliable closure that minimizes the risk of leaks. In contrast, dupes may have a flimsier construction, resulting in finishes that deteriorate more quickly and lids that may lose their sealing effectiveness sooner. Functionality A tumbler that you plan to use daily should decrease any frustration you feel with regular cups. Functionality includes aspects like comfortability, insulation, and size. One of the most popular — and most commonly replicated — products from Stanley 1913's catalog is the Quencher H2.0 Flowstate™ Tumbler. This is the one that you will likely see all over TikTok and other social platforms — and for good reason.  In addition to being a trendsetter, the Quencher uses high-quality, non-slip silicone to enhance your grip. This soft matte finish is just the cherry on top of the double-walled insulation. On the other hand, dupes may not provide the same level of temperature retention as Stanley 1913 tumblers, meaning your hot beverages may cool off more quickly, and cold drinks might not stay chilled as long. The seals on dupe lids also may not be as effective, leading to potential leaks or spills during transportation. Other Stanley 1913 Tumblers vs. Dupe Tumblers are, by definition, insulated and durable compared to their normal drinkware counterparts. These containers become indispensable in various situations when you need to take your drinks on the go. One common scenario is the daily morning commute, where a spill-resistant or spill-proof tumbler ensures your coffee, tea, or water stays securely contained during the hustle and bustle of public transportation or driving. Tumblers are also perfect companions for road trips, as they keep beverages hot or cold for extended periods of time. For outdoor enthusiasts, you will want a travel mug or bottle for hikes, camping trips, or picnics, providing a reliable way to carry hydration in rugged environments. Whether it's for a daily routine or an adventure, a good tumbler can enhance the convenience and enjoyment of your on-the-go beverage experience. Longevity When comparing the lifespans of Stanley 1913 tumblers to their dupes, authentic Stanley 1913 products come out ahead in terms of durability and longevity. Robust construction usually necessitates a slightly higher price tag, but you don’t typically have to replace your tumbler — unless you want to. When shopping for a long-lasting tumbler, look for finishes that can withstand fading, chipping, and scratching even after prolonged use and exposure to various conditions.  Additionally, the seal of the lid in genuine Stanley 1913 tumblers is designed with meticulous attention to detail, ensuring a tight and reliable closure that minimizes the risk of leaks. In contrast, dupes may have a flimsier construction, resulting in finishes that deteriorate more quickly and lids that may lose their sealing effectiveness sooner. Functionality A tumbler that you plan to use daily should decrease any frustration you feel with regular cups. Functionality includes aspects like comfortability, insulation, and size. One of the most popular — and most commonly replicated — products from Stanley 1913's catalog is the Quencher H2.0 Flowstate™ Tumbler. This is the one that you will likely see all over TikTok and other social platforms — and for good reason.  In addition to being a trendsetter, the Quencher uses high-quality, non-slip silicone to enhance your grip. This soft matte finish is just the cherry on top of the double-walled insulation. On the other hand, dupes may not provide the same level of temperature retention as Stanley 1913 tumblers, meaning your hot beverages may cool off more quickly, and cold drinks might not stay chilled as long. The seals on dupe lids also may not be as effective, leading to potential leaks or spills during transportation. Is Buying an Off-Brand Stanley 1913 Cup Worth It? The trend of tumblers and travel mugs will not be fleeting, so investing in drinkware that you really enjoy is paramount. While dupes can be more budget-friendly, Stanley 1913 cups consistently outperform in terms of temperature control, convenience of use, and overall functionality, making them a preferred choice for those who prioritize quality and reliability in their drinkware. Particularly in the case of water bottles that you use frequently throughout the day, you want something that can go through life with you. Choose the best investment and value for your money by choosing Stanley 1913— and your beverage will look better than ever.

Heading to college is a fun, liberating experience that many young adults look forward to. It means leaving the comforts of home and stepping into the exciting world of higher education — a major milestone in life. It's a time of newfound independence and endless possibilities. But to make this journey smoother and maximize the learning experience, they need to equip themselves with the right tools. A thoughtful gift for a college student can be much more than just a material possession. It can bring comfort, convenience, or even a sense of home when they're away. The best gifts connect with their needs and help them settle into this new chapter of life. Or it could be something that helps them manage their busy schedules better. Whatever it is, it's the thought behind the gift that counts. But if you're struggling to come up with ideas for your college-bound kid, we've got you covered. Practical and Stylish Drinkware One of the most practical gifts for a college student is drinkware. There's a wide range of water hydration products that are both practical and stylish to choose from. It helps keep them hydrated during late-night study sessions, which is crucial for staying healthy, and also reduces the need for single-use plastic bottles, promoting sustainability. You can also make it even more thoughtful by creating custom drinkware. Engrave the student's name or initials on the bottle, or add their Greek letters. When choosing a beverage container, consider your college student’s needs and tastes. No matter what drinkware you choose, however, make sure it is durable and functional. Otherwise, your college student may toss this gift to the wayside Reusable Water Bottles Walking around campus, attending classes, and staying active often dehydrate students. That's why reusable water bottles are a must-have and a good reminder to stay hydrated. Plus these bottles are an eco-friendly alternative to single-use plastic ones. They come in different sizes and designs, fitting perfectly into backpacks and cup holders, making it easy to carry them around all day. Unique Coffee Mugs Homework and study sessions often go hand in hand with coffee. A customized coffee mug can be both a thoughtful and useful gift. Students can enjoy their favorite brew while studying, and the personal touch adds a sense of home comfort to those late-night study sessions. Additionally, these mugs are built to last, ensuring students can use them throughout college and beyond. Travel Tumblers Just like reusable water bottles, travel tumblers offer a versatile and practical solution to keep drinks at the ideal temperature while on the go. These tumblers can handle it all, whether a hot coffee for an early morning class or a refreshing iced tea for a sunny afternoon. They fit comfortably in most backpack pockets, making them convenient for students constantly traveling across campus. TECH GADGETS While there's still a need for old-school notebooks and textbooks in college, technology plays a crucial role in modern education. From taking notes on a laptop to using apps for organization and productivity, technology makes life easier and more organized and can greatly enhance the learning experience. Here are a couple of tech gifts that any college student would appreciate: Noise-canceling earbuds: With dorm rooms, libraries, and cafes often buzzing with activity, finding a quiet place to concentrate can be challenging. Noise-canceling earbuds are a gift in these situations. They cancel out background noise, so students can zone in on their studies or listen to their music without any interruptions. Portable chargers: Between attending classes, studying, and socializing, college students are always on the move. A portable charger ensures that their devices never run out of juice when they need it the most. Smartwatch: With a hectic schedule and multiple responsibilities, it's easy for college students to lose track of time. A smartwatch can help them stay on top of their schedule with features like notifications, alarms, and reminders. Some even have fitness tracking. Other tech gadgets that might be useful include Bluetooth speakers for impromptu picnics, smart notebooks for digitizing notes, or even a mini projector for movie nights with friends. personal care and relaxation College life can be stressful, with endless assignments, exams, and extracurricular activities. Gifts that promote personal care and relaxation are a perfect way to show a college student you care about their well-being. Consider gifting them: Monthly meal subscription boxes: Cooking nutritious meals often takes a backseat between attending classes and studying. A monthly meal subscription box can be a lifesaver in these situations since it provides pre-portioned ingredients and easy-to-follow recipes to their door. Skincare sets: Late nights and stress can take a toll on the skin. A skincare set can help students maintain a healthy complexion despite their hectic schedules. Look for sets that include cleansers, moisturizers, and masks tailored to their skin type. Essential oils and diffusers: Aromatherapy promotes relaxation, reduces stress, and improves sleep quality. Essential oils and diffusers are a simple yet effective way for students to unwind after a long day. Choose calming scents like lavender or eucalyptus. Other relaxation gifts could include a cozy blanket for those late-night study sessions or a book by their favorite author for some downtime reading. Miscellaneous Gifts for College Boys and Girls Apart from essentials, many fun and unique gifts can add value to a student's college life. These gifts can be thoughtful and practical, serving as a reminder for students to enjoy their college years while providing some form of utility. Board Games and Puzzles Amid all the studying and assignments, students need to take breaks and socialize. Board games and puzzles offer a perfect way to do this. They serve as an engaging break from academic work and help foster connections. The options are endless — classic board games like Monopoly or Chess, strategic games like Settlers of Catan, or fun party games like Cards Against Humanity. There's something for everyone, and these games can quickly become a beloved part of their college experience. Gift Cards When in doubt, you can't go wrong with gift cards. They're practical and versatile, ensuring recipients get what they want or need. Whether it's a gift card to their favorite restaurant for those days when they're too busy to cook, an online store like Amazon for their various needs, or even a digital music platform like Spotify for their entertainment, a gift card is a thoughtful gift that's sure to be appreciated. Choosing the right gift for a college student doesn't have to be difficult. The most important thing is choosing a gift that shows your support and helps make college life easier and more enjoyable.

Written By: Karla Tafra For most people, fall can also be called the “sweater weather” season when the cozy vibes roll in, and you can imagine yourself sitting in a cozy spot, under a cozy blanket, sipping on some delicious, cozy tea or hot cocoa. This cooler weather is also the perfect time to implement some fall daily routines that will help you push through the dark and gloomy days, Holiday stress, and inevitable colder weather. Here are some tips to help you out. Why is Self-Care Important? Self-care is a widespread term that’s begun to rise in popularity with the social media trends and #selfcare hashtags. And although that’s one of the positive aspects of digital content, it’s so much more than just a trend. Self-care is one of the biggest contributors to relaxation, de-stressing, and finding the best ways to unwind and recharge your batteries. And after a sunny and typically active summer, the fall season seems to be the best (and most important) time to start implementing efficient tactics. When the weather gets colder and the temperatures drop, it’s not uncommon to start feeling moody, lethargic, and even depressed. That’s where self-care techniques can come in and help you embrace the cozy vibes and learn how to enjoy each season as it comes. With its delicious seasonal aromas, gorgeous natural foliage, and warm color tones, fall is the ideal season to start embracing the change of seasons before we transition into winter. Self-care is a unique concept that can be very personal and individual, and what works for you might not work for someone else (and vice versa). It’s truly the best way to dive deeper into your own emotions, feelings, and sensations, and discover what can help you feel less stressed and relaxed. Creating a Cozy Environment The best way to start embracing the coziness of fall and getting used to a different atmosphere is to create an environment that embodies it. Here are a few ideas you can try out to make your home warm and inviting: Switch up white and cool LED lights for warmer, yellowish tones. Add textures like plaid and flannel, and colors like burnt orange, dark red, tan, and brown tones throughout your home through decorations like pillows, throws, blankets, fall artwork, and darker green plants. Utilize fall-scented candles like pumpkin spice, cinnamon, and vanilla all over your home, or use an essential oil diffuser and let the warm smells seep into your bathroom and bedroom. Get a few chunky knits into your home loungewear, from your bathrobe to a pair of warm, fuzzy socks. Cook and bake seasonal meals that will nourish you from the inside out (such as pumpkin soups, oven-baked root vegetables, and hearty mushroom and meat stews). Brew and drink fall drinks such as pumpkin spice lattes, chai, cinnamon-flavored tea, and warm apple cider. Additionally, find areas in your home where you can relax and make them extra cozy by adding more pillows, blankets, and other decorations that make you wanna cuddle up and read a good book. Fall Nutrition and Hydration Although a very important aspect, self-care isn’t just about the setting. There are many different components to self-care that you can tap into and see which one speaks to you the most. Some might find that a soothing environment helps them feel better even when they’re swamped with work and spend all day replying to emails; others might feel the best with a warm bowl of delicious pumpkin soup. Seasonal eating is a concept that’s incredibly important for your overall health and well-being. The food you eat fuels your body to perform, it helps nourish you with the essential nutrients you need to function, and it provides a sense of comfort when it’s in the form of a warm and soothing dish. The ingredients you choose to put on your plate become even more important during the fall season, as less and less become readily available to grow and harvest. When the seasons change, so do the crops, and by eating the ones that become ripe during the fall, you’re maximizing the amount of essential nutrients your body can absorb during meals. The typical fall foods include pumpkins, squash, mushrooms, root vegetables, dark leafy greens, oranges, pomegranates, and apples, but this can vary depending on where you live and how drastic the weather changes. The best way to learn which foods are in season in your area is to visit the local farmer’s markets and see what the farmers are selling. Another important self-care idea to implement this fall season is learning how to eat more mindfully. Mindful eating practices help you be more present in the actual moment of eating, open up all of your senses, and help you absorb more of the nutrients. They also help prevent stress-eating and overconsumption of processed foods as they keep you satiated and curb your sweet tooth. One of the best ways to start practicing mindful eating is to remove all distractions from your eating window, from your TV to your phone. Too many of us are guilty of scrolling on social media or watching our favorite show while we eat, and it’s often causing us to under or over-eat, and swallow large chunks of food without chewing which can result in indigestion, bloating, and inflammation. In addition to removing all distractions, ensure that the setting you’re eating your meals in is quiet and peaceful. Avoid eating while standing up or walking around, don’t engage in stressful conversations, and take the time to focus on food, and food only. Fall Hydration When it comes to hydration, it’s important to continue drinking your 10-12 cups of water per day, even though the hot weather is over. Dehydration is a serious condition that can impair your overall physical and mental health, leave you at risk of injuries, and hinder your athletic performance. In addition to drinking water, fall season marks the transition into warmer drinks that can help you relax and relieve tension. It’s also the time when everyone’s favorite pumpkin spice latte comes back in season, having everyone running to their local coffee shop for a sample. Indulge in fall drinks and fill up your dual-insulated bottles and mugs with tea, mushroom blends, adaptogen mixes, hot cocoa, and other delicious drinks that add to your daily hydration levels. And, is there something better than grabbing a warm mug of a delicious drink while watching the rain fall outside your window? Indoor Fall Self-Care Activities With the weather getting colder and the days getting shorter, you’ll be spending more time indoors, and it’s important to discover the best self-care activities you can do in the comfort of your own home. Here are some ideas to try out: Home spa sessions - Creating a home spa environment is easier than you think! Get a few fall-scented candles or aromatherapy products, fill up a bathtub with warm bubbles, put on some relaxing music, dim the lights…and you’re ready to take the stress of the day off. Journaling - Putting your thoughts down on paper can be a great way to relieve stress, especially if you’re going through a tough period. Very often, we find ourselves too invested in a certain situation, and with our emotions so high we can’t see a way out. Writing it down can help you take an “outsider view,” and help you see it from a different perspective. Reading books - If you enjoy getting lost in the world of imaginary tales, pick up a good book and make it your mission to devote at least a few hours a week to settle down, cuddle up with a cup of tea, and let your mind unwind. Drawing - Painting can be incredibly relaxing, helping you unleash your creativity while allowing you to let go of any rules and guidelines. You don’t need to be an expert, all you need is a blank canvas and a set of colors. Board games - It’s time to take out those dusty board games and have a self-care evening with your family and friends. Not every self-care activity needs to be done alone. Cooking hearty dishes - If cooking is your passion, take the time to open up your rusty cookbook and start creating hearty dishes that will fill your home with delicious aromas, leaving you feeling happy and satisifed. Leftovers would be perfect in a food jar for the next day. Aromatherapy and essential oils - Even if you’re not looking into creating a spa setting, smell is a powerful sense, and just by adding a few fall-scented candles or essential oils throughout your home can transport you to a relaxed state. Gentle movement - Moving your body in a way that promotes relaxation can be a wonderful self-care tool. Be gentle and choose exercises and workout styles that will help you tune into your breath and slow down your heart rate. Yoga, pilates, or even some gentle stretching with long holds will be your best option. Meditation - Meditation is a wonderful tool that can help you tune into your own inhales and exhales, helping you transition from fight or flight into rest mode. If it’s something you have experience in but rarely do, try being more consistent, and if you’re new to meditation, download any of the hundreds of apps available at your disposal and give it a go. You can’t know how it will affect you unless you try. Outdoor Fall Self-Care Activities Although mostly unpredictable, fall weather is known to have its gorgeous, sun-filled days, and there’s nothing better for your self-care than spending the day in nature. The beauty of fall foliage is hard to resist, and simply by breathing in the crisp air and feeling the crunch of the fallen leaves underneath your feet can be enough to bring your stress levels down. There’s just something so calming about watching the leaves change colors and feeling the shift of the seasons in the air. This is the perfect time to explore your local area and go for long walks in parks, take hikes, or visit farms and orchards. As a matter of fact, the fall season is probably the most eventful when it comes to food-picking, with a variety of apple and pumpkin festivals all throughout October and November. Whether you go with your family, join a group of friends, or choose to spend the day in nature alone, you’ll do something wonderful for your self-care and emotional health. Here are some fun outdoor self-care activities you can explore this fall season: Go hiking Engage in outdoor workouts (running, cycling, rock climbing) Enjoy long walks in nature Go camping Participate in group sports Go apple picking Visit a pumpkin patch Take a hayride Visit a cornmaze Fall Self-Care Beyond the Season Utilizing all of the above mentioned self-care tools during the fall season helps you transition from summer to winter in a much easier and less stressful way. It can also help you create consistency with your rituals, taking them well into winter, when the weather really takes a turn and the days become shorter than the nights. Granted, those rituals will have to evolve and transition as well, from the foods you’ll be eating to the activities you’ll be able to partake in, but you’ll already be well-equipped to know how to adapt. Many people deal with Seasonal Affective Disorder as soon as the days become darker, and it can have a serious impact on their day to day life. Their productivity drops, motivation fades, and they start feeling anxious and depressed, which affects their life quality. By implementing self-care techniques, you’re on a great path to prevent and manage these symptoms, and thus support your overall physical and mental health. Final Thoughts Self-care is essential in today’s world, with stress being so prevalent in our lives. Finding the best ways to relax and lower its harsh impact on your mental and physical health is crucial for your longevity, and the cozy, fall season is the best time to start. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra The cozy vibes have arrived, and with it, hydrating and delicious soups that are as nourishing for your body as they are for your soul. Is there anything better than a warm bowl of vegetable-packed soup to warm you up when the temperatures dip below 50? We don’t think so either. Here are some delicious recipes that will soothe your autumn nights while keeping you hydrated. Pumpkin Sage Starting with a fall classic, pumpkin soup is a staple that simply cannot be omitted from this lineup. Dozens of different squash and pumpkins overwhelm the produce section this time of year, having you reach for at least one every time you enter your local grocery store or go to your neighborhood farmer’s market. Paired with sage, it’s the perfect combination of aromatic, sweet, savory, and luxurious. Ingredients: 1 medium butternut squash, cubed 2 +2 tbsp olive oil ½ cup celery root 1 large onion, diced 1 tbsp minced garlic 1 tsp nutmeg 1 cup heavy cream (or coconut cream) 2 cups vegetable stock Pinch of salt and black pepper Handful of fresh sage (or 1tsp of dried) Directions: Preheat the oven to 425 ℉ and line a baking sheet with parchment paper Place the butternut squash on the baking sheet and sprinkle with nutmeg. Drizzle olive oil and bake for 30 min, or until the edges are golden. Once done, take out and set aside. In a medium pot, sautee onions, garlic, and celery root in olive oil and add the roasted butternut squash. Add the vegetable stock and cream and mix well. Add salt, and black pepper, and let simmer for 10-15 minutes. Transfer to a high-speed blender and blend until smooth. Transfer back to the pot, stir in the sage leaves, and simmer for another 5 minutes before serving. Serve with toasted bread, avocado slices, or a dollop of yogurt. Enjoy! Carrot ginger soup Ginger is one of those exotic ingredients that pairs so well with carrots that it quickly turns into a must-have soup for the fall season. It cuts through the sweetness from the carrots and adds just enough spice to warm up your palate. Ingredients: 1lb carrots, peeled and cut into small cubes 1 medium onion, diced 2 garlic cloves, smashed 2 tbsp olive oil 1 tsp grated fresh ginger 1 tbsp apple cider vinegar 2 cups vegetable broth 1 cup Greek yogurt A pinch of salt and black pepper Directions: Heat the olive oil in a large pot over medium heat. Add the onions, salt and black pepper, and cook until softened. Add the smashed garlic cloves and carrots to the pot and cook for 10 minutes, stirring occasionally so that your vegetables don’t burn. Add the ginger, apple cider vinegar, and vegetable broth. Bring to a boil, then reduce the to a simmer, and let cook for 30 minutes, or until everything has softened up. Transfer to a high-speed blender and add the Greek Yogurt. Blend until you get a smooth consistency. Transfer back to the pot and stir so it slightly cools down. Serve with toasted bread or avocado slices, and sprinkle some chili flakes on the top if you want that extra spice. Bon appetit! mixed mushroom soup Fall is all about mushrooms; all shapes and sizes. They can be added to a variety of scrumptious recipes, make an excellent side dish, or even be eaten grilled on their own. Still, nothing beats a good, creamy mushroom soup. Ingredients: 1 lb mixed mushrooms (choose whatever you want/can find), thinly sliced 2 tbsp butter 1 tbsp olive oil 2 shallots, diced 3 cloves garlic, minced ½ cup white wine 3 cups mushroom broth (or vegetable broth if you can’t find mushroom) ½ cup heavy cream (or coconut cream) ¼ cup all-purpose flour (or rice flour for a gluten-free option) 1 tsp fresh thyme 1 tsp oregano 1 tsp sea salt 1 tsp black pepper Directions: Heat the butter and olive oil in a large pot over medium heat. Add the mushrooms and shallots and cook until softened, about 10 minutes. Add garlic, salt and black pepper, and saute for another 2 minutes. Stir in the flour and coat everything well. It will be very thick, so make sure to move quickly. Pour in the wine and mix well. Add the broth and mix everything so it’s well incorporated. Stir in the heavy cream, fresh thyme and oregano, and let simmer for 15 minutes. Serve with toasted sourdough, croutons, or even some crispy bacon if you’re a meat lover. lentil soup Lentil soup hits the cozy vibes just right, as it’s both filling and nourishing at the same time. It can easily be a full-blown meal as it’s rich in protein, and it’s one of the best fall soups to cook in large batches and freeze. Ingredients: ¼ cup olive oil 1 medium yellow onion, diced 3 cloves of garlic, minced 2 celery stalks, diced 2 medium carrots, diced 2 bunches of fresh spinach 2 tsp cumin 1 tsp dried thyme 1 tsp dried oregano A pinch of salt and black pepper 1 cup green or brown lentils (you can even go for red but they need less cooking time) 2 tbsp tomato paste 1 medium can of fire-roasted diced tomatoes 6 cups vegetable broth 3 tbsp of lemon juice Directions: Heat the olive oil in a large pot and saute onions, garlic cloves, carrots, and celery stalks for 5 minutes, or until slightly softened. Add the tomato paste, thyme, oregano, cumin, salt, and pepper. Stir and toast the spices for 1 to 2 minutes. Add the can of tomatoes, vegetable broth, and lentils and mix well. Bring to a boil, then lower the heat and let simmer for about 30 minutes. You can transfer to a blender and use the rough chop mode or use an immersion blender to leave more chunky pieces, but don’t make it smooth. Transfer back to the pot, stir in fresh spinach and lemon juice, and simmer for an additional 5-10 minutes to let the spinach wilten. Serve with toasted sourdough, avocado slices, or crispy shallots for an extra crunch. tomato basil soup Come the end of summer and the tomato season slowing down, it’s time to put the last remnants of the delicious summer fruits to use and make a good, flavor-rich tomato soup. Add in some basil and you’ve brought a whole new aroma to the table. Ingredients: 2½ pounds Roma tomatoes, halved (if you can’t find the Roma variant, any other will do) ½ + ½ cup olive oil 1 medium yellow onion, diced 3 garlic cloves, minced ⅓ cup carrots, chopped ⅓ cup celery root, chopped 1 tbsp balsamic vinegar (optional) 3 cups vegetable broth 1 tsp ground oregano 1 cup fresh basil leaves, plus more for garnish A pinch of salt and black pepper Directions: Preheat the oven to 360 ℉ and line a baking sheet with parchment paper. Place the tomatoes cut side up, drizzle with ½ cup olive oil, and sprinkle with salt. Bake for 45 minutes or until the edges become slightly shriveled. In a medium pan, heat the remainder of the olive oil, and saute onions and garlic cloves until softened. Add the carrots and celery root, and cook until softened, stirring occasionally. Stir in the tomatoes, oregano, and balsamic vinegar and let simmer for 20 minutes. Transfer to a blender and blend until smooth. Transfer back to a pot and stir in the basil leaves. Serve with toasted bread, feta cheese crumbles, or avocado slices, garnishing with the remaining basil leaves. Enjoy! Final Thoughts Fall soups are packed full of flavor. If you’re missing a meat component, you can always add beef or chicken broth instead of a vegetable-based, top with crispy bacon or pancetta, or even serve the soup as a side dish to your meaty meal. There are always options for everyone, but when it comes to these soups, you simply cannot miss! So get ready for a cozy dinner and even use leftovers the next day in an insulated, air tight container like a food jar. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra Hydration is an important aspect of health and wellness, and with the fall season in full swing, it’s time to focus on drinks and concoctions that will help you feel your best. Here are some of the best healthy fall drinks to sip on this year. Staying Hydrated in the Fall The fall season often makes us drink less water. It’s not as hot as it was during summer, we don’t sweat as much, and drinking cold water might not always feel like our favorite thing to do. That’s where warm, cozy drinks come in and make it easier to hit those daily fluid numbers. Even with everything we know about hydration, it’s still alarming to hear that almost 75% of the population is slightly to dangerously dehydrated on a daily basis. This increases the risk for fatigue, dizziness, indigestion, poor sleep, low energy, and even more severe health conditions like liver and kidney failure, heat stroke, and even death. Staying properly hydrated is a 24/7 task that shouldn’t change with the seasons or any other life challenge. Warm Fall Drinks TEA Many people’s favorite hot drink, tea has been around for thousands of years. A multitude of cultures still worship this beverage in some sort of fashion, from traditional ceremonies to spiritual rituals. There are many different tea varieties coming from various countries and areas of the world, and it’s up to you to choose your favorite (or more of them) and add them to your collection. The most basic tea division is green, black, white, rooibos, and herbal. That’s what you will most likely find in stores. Herbal teas are the only ones that don’t actually contain tea leaves. Instead, they’re made from different herbs and spices which when brewed, offer numerous benefits to your health. From chamomile and ginger to mint and hibiscus, you’ll be able to find the greatest variety of tastes and flavors in this group of teas. Additionally, herbal and rooibos teas are the only ones that are caffeine-free, so keep that in mind if you’re sensitive to caffeine. Green, black, and white tea are rich in antioxidants, helping your body fight off infections and damage caused by free radicals. They also help with weight management, lowering inflammation, and keeping your blood sugar in normal ranges. To ensure your tea falls under a healthy fall drink, take it without processed sugars. Instead, add honey, coconut sugar, yacon syrup, or omit any sweeteners. If you’re getting store-bought flavored tea, ensure that the ingredients don’t contain sugar or candied fruit. chai This popular Indian beverage is typically made from black tea with a variety of aromatic spices such as cardamom, cinnamon, ginger, cloves, and black pepper. These powerful spices bring a variety of health benefits, from improving digestion and reducing blood sugar levels to lowering inflammation and boosting your immune system. Chai is often mixed with milk to further enhance the richness of the spices, so be careful when getting the store-bought version as it typically contains high amounts of added sugars. warm lemon water Drinking warm lemon water first thing in the morning can help jumpstart your metabolism, reduce heartburn, and prevent bloating by loosening any toxins trapped in your digestive tract. If drinking it without a sweetener might be too sour for you, add a teaspoon of honey. Warm Apple Cider with Cinnamon Apple cider in an insulated mug is such a fall beverage, inevitable to ignore as soon as the leaves start falling down. Unfortunately, it’s often packed with added sugars, so be careful when you’re buying it. Probably the best way to ensure you’re getting a high-quality product that’s also low in sugar is by purchasing it straight from the source. Visit an apple orchard or go to your local farmer’s market and buy it straight from the farmers. Apple cider contains high levels of polyphenols, a type of antioxidants that help fight free radicals, inflammation, and infections. Adding cinnamon into the mix only makes this drink even healthier, helping you manage your blood sugar levels and lowering inflammation. pumpkin spice latte Another inevitable fall drink, pumpkin spice latte gained popularity in the last decade since Starbucks came out with their sugar-filled version. Contrary to its name, pumpkin spice doesn’t contain pumpkin. Instead, it’s a mix of spices that’s typically added to pumpkin pie. These spices are very similar to chai, but instead of black pepper, you’ll find nutmeg. When brewed with a hot cup of milk, you’ll basically drink all the same benefits you’d find in a chai latte. Still, the majority of pumpkin spice lattes come already pre-made with loads of sugar. Instead, opt for a sugar-free version, or try making your own. You can even blend in a tiny bit of pumpkin puree to turn it into a real pumpkin spice latte. hot chocolate A cup of hot cocoa in one hand and an interesting book in the other: is there a more perfect pairing? And to know you can make it healthy and reap all the benefits raw cacao has to offer. Usual store-bought cacao powders have added sugars and sweeteners, but it’s not uncommon to find healthier versions in the health-food aisle. Additionally, you can always buy raw cacao powder and make it yourself. Steam some delicious milk or plant-based milk, add a touch of honey or coconut sugar, and enjoy the delicious aromas and rich flavors of this antioxidant powerhouse. warm bone broth Bone broth may be known to bring flavor to soups, stews, and other hearty dishes, but it can also be drunk on its own. As a matter of fact, drinking a cup of warm bone broth can bring a variety of health benefits to the table. From helping increase your collagen production and supporting gut health, to boosting your immune system and reducing inflammation, bone broth is a healthy fall drink to count towards your hydration goal. Final Thoughts Hydration isn’t all about water. There are plenty of other beverages that can help you hit your daily numbers. From teas and hot cocoa to apple cider and bone broth, explore all these delicious, healthy fall drinks have to offer. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra Just because the weather is changing, it doesn’t mean your fitness goals should. With plenty of outdoor activities and seasonal opportunities, fall fitness never looked so appealing! Here are some ideas to explore this fall season. Staying Active During the Fall Season The fall season brings new opportunities for outdoor activities, in both, individual and group settings. From hiking and running to cycling and mountain climbing, you can experience these activities in a new setting: cooler weather that makes it easier to endure long workouts and gorgeous natural scenery with changing foliage. If you’re a runner, you’ll definitely appreciate the less sweaty conditions, and if you’re a hiker, you’ll be delighted not to run into crowds of people on your favorite paths. There’s just something about that morning crisp air and soothing sunsets that makes this time of year extra special, and thus even more inspiring to move your body. Additionally, outdoor workouts are known to boost your mood and energy levels, no matter the time of the year, so take the opportunity when the weather permits and enjoy the fresh air. Outdoor Workout Essentials Staying active throughout the fall season and keeping up with your outdoor workouts is great, but it’s important to pay attention to appropriate clothing and footwear. One thing every workout aficionado will recommend as soon as you mention fall fitness is layers. Layering your clothes well will ensure you can enjoy your workouts to the fullest while staying warm and dry, with the ability to take off unnecessary pieces once you’ve warmed up or the weather has changed. Here’s a rule of thumb when it comes to layering: Base Layer: The best base layer for fall fitness is made from moisture-wicking fabric that can help pull sweat away from your body, keeping you dry at all times. This goes both, for undershirts and leggings. Insulating Layer: For extra warmth, wear a fleece or a lightweight wool shirt that can help you retain body heat. Outer Layer: For unpredictable weather conditions, wear a lightweight, breathable, and water-resistant jacket that can protect you against wind and light rain. Secondly, having the right footwear is just as important, especially if you’re taking your workouts off the beaten path and into the woods or uneven turfs. You’ll want to avoid slipping or getting wet, so shoes with grippy soles will be your best friend for fall fitness adventures. The products you’ll typically look for are trail running shoes or hiking sneakers/boots, depending on the type of activity. Now that we’ve covered the most important parts, here are some fall fitness accessories to consider: Beanies or Headbands: Having a warm headgear can help keep you warm as a lot of body heat is lost through the head. Gloves: Lightweight gloves can help protect your hands from the cold, especially during early mornings or late evenings. Reflective Gear: The fall season brings cooler weather, but also shorter days, so it's likely you'll find yourself working out during dusk or dawn. This is where reflective vests, armbands, tags, and special clothing can help make you more visible on the road. Moisture-wicking Socks: Keeping your feet dry helps you prevent blisters and bacteria (and funghi) infections. Wear socks made of wool or synthetic blends that are breathable, but also moisture-wicking. Water bottle or Hydration Pack: Staying well-hydrated is essential, even in cooler weather. Having a high-quality water bottle or a hydration pack can help ensure you have water on hand at all times. Additionally, you can take your thermal mug with a warm drink so you can enjoy it when the weather cools down. Sunglasses and Sunscreen: Don’t let the fall season fool you, there can be days when the sun can be pretty intense and the UV danger is still high. Don’t forget to wear sunscreen and keep your eyes protected with a good pair of sunglasses. Backup Clothing: And last but not least, it’s always smart to have a change of dry clothes, especially if you're doing a long workout. Fall Fitness Activities With so many great opportunities to move your body, here are the best fall fitness activities to engage in this season: Walking in Nature - just walking on the crunchy fall leaves with a good cup of coffee in hand can do wonders for your physical and mental health. You might need to layer your clothing and put on a beanie, but there’s something truly special in observing the change of the seasons. You can take any pace you like, listen to a podcast, catch up with a friend, or challenge yourself to a daily step goal. It all counts. Hiking: What better time to explore your local hills and mountains than during fall, when the crowds dissipate and the weather isn’t too cold so you can actually enjoy it to the fullest? Gear up with all the necessary hiking equipment and conquer higher altitudes. Trail Running: Runners look forward to this time of year as they get to run long distances without the sun being too harsh on their skin. Wear layered clothing and the right shoes, add some reflective accessories and warm headgear, and you’re ready to rack those miles. Cycling/Biking: Cycling is a great activity during the fall season as you get to enjoy the scenery without putting too much strain on your feet. Partner up with a friend, join a local cycling group, or make it your riding meditation. Rock Climbing: Rock climbing is a fun and challenging activity to try out this fall season. It’s easier to learn in cooler weather and less sun exposure, so you’re more likely to stick to it. It can be a fun way to catch up with friends and move your body at the same time. Outdoor Yoga: When the weather allows, take your yoga outdoors and breathe in the fresh air as you’re going through your poses. Just looking at the fall foliage can help you be more present and calm. Interval Training: Just as you can take your mat outdoors and breathe in your Warrior II, grab your jump ropes and kettlebells, and challenge yourself to intense interval training. Breathing in fresh air during the hard sections and admiring the colorful scenery during rest periods makes every workout easier. Apple Picking and Pumpkin Patch: Fall is the time of year when there are plenty of farm activities you can participate in. From apple picking and pumpkin patch to harvest festivals and corn mazes, these fall activities can be a fun way to include the whole family! Final Thoughts Staying active during the fall season can be a refreshing experience, given the cooler temperatures, beautiful foliage, and an array of seasonal activities available. Whether you're looking to maintain a fitness routine, enjoy nature, or simply find reasons to get out of the house, the fall season offers many opportunities. It’s time to explore them. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra The holiday season is upon us, and with it, exciting plans, projects, happenings, and gatherings. Even though there’s something special about this time of year, it can bring a ton of stress on your system. Here are some easy and efficient fall mindfulness activities to help you combat holiday stress. The Fall Season and Stress The beginning of fall marks a start in many different aspects of one’s life. From returning to work and the start of the new school year, to gearing up for holiday preparations and festivities. All of this is crammed into a few months and can easily become overwhelming. Additionally, the fall season comes with less sunlight and moody and gloomy weather, often coupled with rain and colder temperatures. This can further affect your productivity, energy levels, and even your mood. Seasonal affective disorder (SAD) is definitely not a fad and can have a serious effect on your life, whether you’re aware of it or not. All of this causes your overall stress levels to increase, leaving you at risk of inflammation, infections, and seasonal colds. Implementing mindfulness activities like deep breathing exercises and nature walks can help tremendously, especially if you stay consistent with them. What is Mindfulness and Why Does it Help? Mindfulness is the practice of being present in the moment. It allows you to pay attention to your thoughts, feelings, and experiences as they happen, without constantly worrying about what happened (the past) and what’s to come (the future). Over the past few decades, mindfulness activities have gained considerable attention in both the scientific community and the general public due to the variety of proven benefits they bring to the table. Some of the most important include: Helps Reduce Stress: One of the most important benefits of mindfulness activities is their incredible ability to reduce stress. By being (and staying) present in the moment, you can focus on what’s right in front of you, and avoid or lessen the impact of anxiety, worrying, or nervousness. Helps Manage Emotions: Mindfulness can help in recognizing, acknowledging, and accepting your emotions. This can aid in managing, regulating, and expressing them in a healthier manner. Improves Focus and Concentration: Partaking in mindfulness activities can improve your attention span and reduce mind-wandering and procrastination. It can also aid in better decision-making by helping you become more attentive to relevant information. Reduces Symptoms of Depression and Anxiety: Science shows the powerful effect of mindfulness-based cognitive therapy (MBCT) on managing anxiety and preventing the recurrence of depression. Improves Physical Health: Certain mindfulness practices have been linked to lower blood pressure, improved sleep, and a stronger immune system. Some studies also suggest it can help in managing chronic pain. Helps Enhance Self-awareness: Practicing mindfulness activities can help you become more aware of your thoughts, feelings, and even body sensations, leading to better self-understanding and self-acceptance. It’s the closest you can be to “listening to your inner self” as possible, and by practicing that, you’re on a great path towards following your gut and intuition. Helps Improve Communication and Relationships: Being present in the moment can help you pay attention to how you interact with others. This can lead to better listening skills, more empathy, increased tolerance and patience, and improved communication. Improves Your Mood: By living in the present moment, your levels of happiness and contentment will undoubtedly increase. When the past isn’t weighing on you and there is no anxiety to prevent you from focusing on what’s right in front of you, there’s a general sense of relief and happiness that can only be explained as reduced stress. Helps Promote Brain Health: Neuroscientific research has shown that regular mindfulness practices can lead to incredible changes in brain structure and function, particularly in areas associated with memory, attention, and emotional regulation. Enhances Creativity: By opening your mind and allowing yourself to think more freely, mindfulness can foster creative thinking and help you better express yourself. Staying Present in Every Moment The goal and intention of every mindfulness practice and activity is to be as present as possible. Now, that doesn’t mean that thoughts of the past or the future don’t creep in. The point of these practices it to observe them, but not let them control you. The more consistent you are with mindfulness exercises, the easier your mind will adapt. Here are some of the best ones to start with this holiday season. Breathing Exercises Mindful breathing exercises are probably one of the most common mindfulness activities you’ll encounter when doing your research. We breathe all of the time, but rarely ever stop to think about our inhales and exhales. Quite ironically, our breath can be so powerful, that not only do we need it to keep us alive, but it’s scientifically proven to reduce our stress and help us combat life challenges as they come along. Have you ever heard of the “count to 10 and then act” when you’re stressed, mad, or shocked? There is a reason for that. Taking a moment to stop and only focus on your breath can significantly lower your heart rate, blood pressure, and, in turn, your stress levels. There are many different breathing exercises to try out when you’re starting your mindfulness activity journey. Some of them include: Deep belly breaths - also called diaphragmatic breathing, this exercise helps you become more aware of filling your belly with air, improving your deep breathing capability. Counting breaths - pick a number you can easily count to when inhaling and focus on exhaling for the same number of counts. Over time, that number will increase, and in turn, help you feel less stressed and overwhelmed. 2-4 breathing - another breathing exercise that involves counting breaths, but this time, increasing your exhales to further activate your parasympathetic nervous system. 4-7-8 breathing - usually used to help you fall asleep, the 4-7-8 method calms your system and helps improve your sleep quality. You’re meant to inhale for four counts, hold your breath for seven, and exhale for eight. Mindfulness Meditation Meditation is a state that can only be described as being in the present moment. Quite often, mindfulness and meditation are used interjectably. Even though they aren’t synonyms, there can be no meditation without mindfulness, and that’s why this type of practice is often encouraged when embarking on the mindful journey. Whether you choose to do your breathing exercises as a sort of meditation or follow guided sessions, they’re proven to be effective in everything from stress reduction to pain management. MINDFUL EATING The same concept of being in the present moment translates into your everything else you’re doing, including eating. Mindful eating practices encourage limiting or avoiding distractions such as TVs and scrolling through social media. They allow you to focus on all of your senses that are involved in the eating process. From smelling and tasting the food to noticing its textures and properly chewing, research shows how simply paying more attention to the food we eat increases our nutrient absorption rate, reduces gastrointestinal discomfort, and helps us manage our weight. Use the same approach when it comes to hydration. When the weather gets colder, we often tend to drink less fluids. Being mindful of your water intake helps you stay on track with your hydration goals and reduces the risk of dehydration. Mind-to-Muscle Connection in Exercises By now you can already guess what the activity will be here: actively feeling the muscles you’re working on during your workout at the present moment. So many of us are guilty of just “doing our workouts” as opposed to actually paying attention to our movements. Some of us think of work and all we have to accomplish that day, others use their workouts to clear their minds and not think of anything. Even though the latter is a form of meditation for them, it’s still not allowing them to be present and actually focus on the exercises they’re doing. This leaves space for injuries and wrong muscles compensating for the ones that should actually be doing the work. Next time you go to the gym, think about the muscle you’re using and activate it to the best of your intentions. Feel the movement, the weight, the stretch, the push. You might be more sore than usual after a workout like this, but that only means it worked! Fall Self-Care Practices And last, but not least, implement a variety of mindful self-care practices this fall season that will make you connect to yourself. Give yourself a spa night on a weekly basis, turn off the TV and the mindless scrolling, and get cozy with a book or a journal, take some time to cook a nice and comforting meal, or book a massage at your favorite studio. Find those practices that not only keep you relaxed, but also allow you to stay in the present and fully experience them, no matter how long they take. Final Thoughts Although challenging and overwhelming, the fall season is also a time of beauty, change, and renewal. Taking steps to manage stress can help you enjoy all that the season has to offer, so stay in tune with your fall mindfulness activities and feel your stress decline one breath at a time. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra Summer is that time of the year when you can’t be bothered to spend hours in the kitchen, and all you want are quick and easy meals you can simply throw together and take with you on the go. Especially when you add kids into the mix. That’s where summer meal prep for kids comes in as one of the best summer hacks to keep them nourished, fueled, and even excited about seasonal foods. About Food Prep Food prep refers to the process of preparing and organizing ingredients and meals in advance. It involves various tasks such as cutting, chopping, slicing, and cooking ingredients ahead of time to make mealtime more convenient and efficient. Food prep is often used as a strategy for meal planning, especially for individuals or families with busy schedules or specific dietary requirements. Food prep can include a range of activities, depending on individual preferences and needs. From meal planning and grocery shopping to actual ingredient preparation and cooking, there’s plenty that goes into food prep, but it ends up saving time, money, and energy in the process. After you’re done with the preparing part, all that’s really left is assembly, which can be done in advance and stored for easy grab-and-go or the day of, so your meal is always put together fresh. Benefits of food prep include saving time and effort during busy weekdays, reducing the need for last-minute meal decisions, and promoting healthier eating habits by having nutritious meals readily available. It can also help with portion control and budgeting, as you have better control over the ingredients and quantities used in your meals. Food prep is a flexible concept, and individuals can adapt it to their preferences and needs. Some people prefer to dedicate a specific day or time during the week for food prep, while others incorporate it into their daily routine by prepping ingredients in the evening for the next day's meals. Ultimately, food prep can be a valuable strategy for maintaining a balanced diet and managing time effectively in the kitchen. The Benefits of Food Prep for Kids Food prep can offer several benefits for kids, promoting their overall well-being and development. Here are some of the advantages of involving children in food preparation and recipes: Nutritional Awareness: When kids participate in food prep, they gain a better understanding of the ingredients used in their meals. This knowledge can lead to improved nutritional awareness as they learn about the importance of eating a balanced diet and making healthy choices. Expanded Palate: Children who engage in food prep are more likely to try new foods and flavors. Being involved in the cooking process exposes them to a variety of ingredients and encourages them to explore different tastes, textures, and cuisines. Life Skills Development: Food prep teaches kids essential life skills such as following recipes, measuring ingredients, and practicing kitchen safety. These skills not only help them become more independent in the kitchen but also foster their cognitive abilities, fine motor skills, and creativity. Bonding and Communication: Preparing meals together can be a bonding activity for families. It provides an opportunity for parents and children to spend quality time together, engage in conversation, and strengthen their relationships. Sense of Accomplishment: When children contribute to meal preparation, they experience a sense of accomplishment and pride. Seeing their efforts transform into a delicious meal can boost their self-esteem and confidence. Healthier Eating Habits: Food prep encourages children to make healthier choices and develop positive eating habits. By involving them in the process, parents can influence their children's food preferences, promote the consumption of whole foods, and reduce reliance on processed or fast foods. Awareness of Food Sources: Food prep can be an opportunity to discuss the origin of ingredients, such as where fruits, vegetables, and grains come from. This can raise kids' awareness of sustainable and local food sources, fostering an appreciation for nature and the environment. Confidence in the Kitchen: As children gain more experience in food prep, they become more confident in their culinary skills. This confidence can extend beyond the kitchen, positively impacting their willingness to try new things and tackle challenges in other areas of life. Encourages Independence: Involving kids in food prep empowers them to take ownership of their meals and encourages independence. They learn to plan and prepare their own snacks or even contribute to family meals, reducing their reliance on pre-packaged or convenience foods. Educational Opportunities: Food prep can incorporate educational elements such as learning about food groups, nutrition, and even math and science concepts. Exploring different cooking techniques and discussing the transformation of ingredients can be valuable educational experiences. By engaging children in food prep, parents can instill healthy habits, valuable life skills, and a positive relationship with food. It can be an enjoyable and educational experience that sets the foundation for a lifetime of good nutrition and culinary appreciation. Best Foods to Food Prep With Kids This Summer When food prepping with kids during the summer, it's great to focus on fresh, seasonal ingredients and recipes that are enjoyable to make and eat. Here are some kid-friendly foods and healthy snacks to consider for summer food prep: Fruit Salads: Encourage kids to help wash, peel, and chop a variety of colorful fresh fruit like watermelon, berries, pineapple, and grapes. They can mix them together in a large bowl to create a refreshing and nutritious fruit salad. Veggie Sticks and Dips: Prepare a selection of vegetables such as carrots, cucumbers, bell peppers, and cherry tomatoes by cutting them into sticks or bite-sized pieces. Pair them with homemade dips like hummus, guacamole, or yogurt-based ranch for a tasty and healthy snack. Frozen Yogurt Pops: Blend together Greek yogurt, fresh fruits, and a touch of honey to create a smooth mixture. Pour the mixture into popsicle molds or small cups with popsicle sticks and freeze them. Kids will enjoy making and eating these cool and creamy treats. Pasta Salad: Let kids assist in cooking pasta and chopping vegetables like tomatoes, cucumbers, and bell peppers. Combine the cooked pasta, veggies, and their favorite dressing or vinaigrette in a bowl. This colorful pasta salad can be refrigerated and enjoyed as a refreshing meal or side dish. Homemade Granola Bars: Involve kids in measuring and mixing ingredients like oats, dried fruits, nuts, and honey or nut butter to create their own customized granola bars. Press the mixture into a baking pan, refrigerate until firm, and cut into bars for a nutritious and portable snack. Skewers: Prepare skewers with chunks of grilled chicken or tofu, along with colorful veggies like cherry tomatoes, zucchini, and bell peppers. Kids can help assemble these skewers, which can then be grilled or baked. It's a fun and interactive way for the whole family to enjoy a flavorful meal together. Smoothie Packs: Chop and freeze a variety of fruits like bananas, berries, and mangoes in individual freezer bags. When it's time for a smoothie, kids can simply grab a bag of frozen fruit, add some liquid (such as yogurt or milk), and blend for a refreshing summer beverage. Wraps or Roll-ups: Lay out tortillas or wraps and let kids choose their fillings, such as deli meats, cheese, lettuce, and sliced vegetables. They can roll them up and wrap them tightly in foil or plastic wrap for a convenient and portable lunch option. Snack Mix: Create a custom snack mix by combining whole-grain cereals, pretzels, dried fruits, and nuts. Kids can help measure and mix the ingredients together in a large container. This snack mix can be divided into individual portions for easy grab-and-go snacks. Frozen Fruit Slushies: Blend together frozen fruits like berries, mangoes, or peaches with some ice and a splash of juice or water. Kids can help customize their slushies by choosing their favorite fruit combinations and enjoying a refreshing, icy, and sugar-free treat. Remember to prioritize age-appropriate tasks and supervise kids during food prep activities. By involving them in the process, you're fostering their culinary skills, encouraging healthy eating habits, and creating lasting memories in the kitchen. Best Practices to Keep Foods Fresh To keep foods fresh during meal prep, it's important to follow certain best practices to maintain their quality, flavor, and safety. Here are some tips to help you keep your prepped foods fresh: Storage Containers: Use airtight and leak-proof containers specifically designed for food storage. Glass or stainless steel containers with tight-fitting lids work well. Food jars are also great for storing salads or smaller portions. Proper Refrigeration: Most perishable foods should be refrigerated promptly to slow down bacterial growth. Ensure your refrigerator is set to the appropriate temperature (below 40°F or 4°C). Divide larger portions into smaller containers for faster cooling. Cool Foods Before Refrigeration: Allow cooked foods to cool down to room temperature before placing them in the refrigerator. Hot food can raise the temperature inside the fridge, affecting overall food safety. Labeling and Dating: Clearly label each container with the contents and the date of preparation. This helps you keep track of freshness and easily identify older items that need to be consumed first. Proper Freezing Techniques: If you're planning to freeze-prep meals, make sure to use freezer-safe containers or bags. Remove excess air from the bags to minimize freezer burn. Label containers with the contents and freezing date. Consider portioning meals individually for convenient thawing and consumption. Thawing Properly: When thawing frozen meals, do so in the refrigerator, microwave, or under cold running water. Avoid leaving foods at room temperature for extended periods to prevent bacterial growth. Use Fresh Ingredients: Start with fresh, high-quality ingredients for your meal prep. Check the freshness of produce, meats, and dairy products before using them. Quality ingredients are more likely to stay fresh throughout the meal prep process. Separate Moist and Dry Ingredients: When packing meals with sauces, dressings, or moist ingredients, keep them separate from dry ingredients until you're ready to eat. This helps maintain the texture and quality of the components. Reheating Properly: If you plan to reheat prepped meals, ensure they are reheated to a safe internal temperature (165°F or 74°C) to kill any potential bacteria. Use microwave-safe containers or transfer the food to a stovetop or oven-safe dish for reheating. Regularly Clean and Organize: Keep your storage containers, refrigerator, and freezer clean and organized. Regularly remove any spoiled or expired items to prevent cross-contamination or odors. Following these best practices will help extend the freshness of your prepped foods, minimize food waste, and ensure that your meals remain safe to consume. Always use your judgment and rely on food safety guidelines to determine the appropriate storage times for specific ingredients or dishes. Final Thoughts Summer food prep for kids is a great way to ensure they’re getting all the necessary and seasonal ingredients into their diet, all while teaching them the importance of healthy meals and having fun in the process. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra Stretching before bed seems to be a popular habit people are implementing into their nighttime routines. When asked why they do it, they’ll tell you it makes them feel better, helps them relax, and in return, improves their flexibility over time. But, is there a scientific background to support those claims and are there benefits to bedtime stretches? Let’s find out. PASSIVE VS ACTIVE STRETCHING Before diving into the topic, it’s important to differentiate passive vs active stretching as they have different goals, involve different muscle fibers, and end up with different results. Passive stretching consists of holding certain poses for long periods of time with little to no movement. It focuses on mindful breathing and aims to release any body tension in the body, relaxing your muscles, and activating the “rest and digest” mode of your nervous system, also known as the parasympathetic nervous system. In this mode, your body prepares for sleep and repair, activates the release of the sleep hormone melatonin, and helps you transition into dreamland. On the other hand, active stretching is a form of warm-up that consists of dynamic movements with the goal of increasing your blood flow, elevating your heart rate, lubricating your joints, warming up your muscles, and getting you ready for action. It still focuses on your breath, but you’re not holding positions for a long time and you’re rarely relaxing your muscles. THE LINK BETWEEN STRETCHING AND RESTFUL SLEEP Studies show that stretching before bed brings a variety of benefits to your health. From helping you become more in tune with your body and your breath which helps you step away from the stressors of your day, to reducing muscle soreness and potential cramps by relieving muscle tension and promoting lactic acid breakdown. That being said, here are five best gentle stretches to help improve your sleep quality. 5 BEST STRETCHES TO HELP IMPROVE SLEEP Child’s Pose Child’s pose is often used in a variety of yoga and fitness classes as a moment of calming down your nervous system. By performing it before bed, you’re helping your spine and neck stretch from your tailbone to the crown of your head, increasing space between the vertebrae and relaxing the surrounding muscles. In child’s pose, your forehead is resting on the floor, so the weight of your head isn’t cramping up your neck and shoulders, allowing you to fully relax your upper body. Deep breaths throughout the simple stretch are encouraged as they help send signals into your brain that it’s time to rest. Start in a kneeling position, separating your knees as wide as you comfortably can. Sit back on your heels and slowly move into a forward fold, stretching your arms in front of you while your torso comfortably sits in between your thighs. You might need to shimmy around a bit until you find the perfect position for your hips, but once you do, try to focus on relaxing every part of your back. Check your neck and shoulders and with intention, bring your shoulders down, feeling more space for your neck muscles. You can gently massage your forehead by moving your head left and right and find an enhanced feeling of relief as you relax the space between your eyebrows and your jaw. Stay for five long inhales and exhales and take your time getting out of the pose. Downward Facing Dog Another popular yoga pose that’s known to calm your nervous system and activate its parasympathetic mode is downward facing dog. It’s important to note that this pose can also be invigorating and help you increase your energy, but the difference is in the passive form instead of the active. The passive form of downward facing dog involves focusing on still rather than movement and deepening your breaths with every inhale and exhale. Start in a plank position with your wrists right under your shoulders, feet high on their tippy toes, and hips in a neutral position. Take a big inhale, and on the exhale, without moving your hands or your feet, push your hips up and back, making an inverted V shape with your body. Relax your head and let it naturally fall down, allowing gravity to stretch out your neck. Send shoulders away from your ears and feel your shoulder blades slide down your back. Bend your knees slightly to avoid pressure in your hamstrings and focus on reaching the floor with your heels. You don’[t have to actually place your heels on the floor, but the mere action of reaching down will stretch out your hips, hamstrings, calves, and even your lower back. Keep pushing yourself away from the floor with your hands, trying to shift the weight more towards your legs so your upper body relaxes. Stay here for five long breath cycles and at the end of your last exhale, slowly walk your hands to your feet, taking your time to roll all the way up to a standing position. Happy Baby Yet another yoga pose (the pattern is visible here) that actively stimulates your nervous system and sends signals it’s time to relax is happy baby. Favorite to many, this calming pose uses the power of your own muscles to relax as a result. This makes it slightly different from other passive stretches, but just as effective. Lie on your back and bend your knees, bringing them up to your chest. Grab your feet from the inside and flex your feet so you get a good grip and relax your head on the floor. Separate your knees as widely as you can, allowing them to naturally fall outside your torso. At the same time, push with your feet into your hands and pull your feet down towards you, bringing the knees as close to the floor as possible. Deepen your breaths and try to sink deeper with each exhale. Relax your upper body as much as you can and breathe into your hips, feeling them open without any tension inch by inch. Stay for five long inhales and exhales. At the end of your last exhale, gently release your feet and bring your knees together in for a hug. You can stay still or slowly move left and right, massaging your spine and the surrounding muscles as you do. Lying Twist Twists are incredibly beneficial at stimulating your body’s natural lymphatic system, flushing toxins out and bringing fresh oxygen into each cell, filling it up with nutrients. They are also helpful in relaxing the muscles of your lower back, releasing tension in your pelvic floor, and allowing energy to freely flow. Start by lying on your back and relaxing your arms and legs on the floor. Inhale and bend your right knee, pulling it as close toward your chest as possible, keeping the left leg relaxed. Exhale, and use your left hand to pull the right knee across your body, twisting to the right. You can gaze up or turn your head to the right to intensify the stretch. With every inhale, try to extend your spine and with every exhale, try to get deeper into the twist. Stay for three to five inhales and exhales, slowly exit the pose the backtracking what you did to get into the twist, and repeat everything on the other side. Legs up The Wall This restorative pose is well known for promoting better lymph flow, reducing water retention, and allowing your body to destress. All you really need is a wall or a flat and sturdy vertical surface with a comfortable base to lie on, and you’re good to go! Many people like doing this pose on the bed, with their legs on the adjacent wall or even the headboard. Come into a lying position and bring your hips as close to the wall as possible, preferably touching it. Extend your legs straight up and hold the pose. Ideally, you would stay with your legs up for 3-5 minutes, feeling your lower back literally melt into the floor. However, for those who are trying this pose for the first time, it might be too intense and they should start with one to two minute holds. When you’re ready to come out, let your legs fall to one side, turn on your side, and slowly bend your knees to pull them in. FINAL THOUGHTS Stretching before bed has some serious benefits so give it a go and be patient. After a few weeks of consistent action, there is a high probability you will notice a difference in your sleep quality. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.