Raphael Stevens

Lose weight. Run a marathon. Cut out alcohol. Get a raise. We make the same tired new year’s resolutions every year that we never manage to keep, or we forget we made them altogether by February. Seriously–is it just me, or do new year’s resolutions never seem to work? My suspicion is that we make resolutions that we think we want, not resolutions that will actually make us healthier and happier. We think losing weight will make us feel more confident or that running a marathon will get us to the gym (and back to that weight loss goal). We believe cutting out alcohol will make us healthier or that getting a raise will make all of our problems disappear. But are these resolutions really making us feel good, or are these “goals” in the name of being better actually distracting us from truly being healthy? 
In 2023, it’s time to ditch the typical resolutions that leave you feeling stressed out or let down year after year. Instead, opt for resolutions that you’ll enjoy so much and will make you feel so good, you’ll have no trouble sticking with them at all. These 60 new year’s resolutions will make you feel happier, healthier, and all-around better (difficult diets or forced workouts need not apply). Whether you choose one resolution or all 60, you’ll be happier and healthier by 2024. 
 
If you want to revamp your diet…

Check in with your body before and after every meal to see how it feels
Ditch outdated food rules 
Focus on adding more nutrients (instead of eating fewer calories/carbohydrates, etc.)
Eat leafy greens with two meals a day
Drink more water and eat more water-rich produce (like watermelon, romaine, tomatoes, cucumber, etc.)
Try new produce you’ve never cooked with before
Eat the rainbow with a variety of fruits and veggies in every color
Start meal prepping to make cooking during the week easier
Eat seasonally
Replace your favorite meals with plant-based alternatives (cauliflower pizza crust, chickpea pasta, etc.)

If you’re motivated to update your fitness routine…

Exercise in ways that feel exciting and fun
Get specific about your goals
Add an outdoor activity to your routine (going on a walk counts!)
Be active in ways that don’t feel like exercise (play sports with friends, go ice skating, swim in the summer, etc.)
Prioritize rest and recovery just as much as you prioritize workouts
Work out without your phone
Try something totally new once a month
Be more active outside of the gym (take the stairs, walk everywhere, etc.)
Stretch more
Schedule workouts into your calendar (yes, even if that means your work calendar)

If you need to stress less…

Prioritize the hobbies, habits, and people who make you happy
Reexamine all of your relationships–let go of the ones that don’t make you feel good, and invest more time into the ones that do
Practice gratitude, even for the smallest things
Start a meditation practice
Have a go-to morning and nighttime routine that makes you feel relaxed and happy
Try a weekly social media detox
Get 7-9 hours of sleep (every single night)
Talk to yourself like you talk to loved ones
Say “no” when you mean no
Schedule time to do something fun “just because” every day

If you want to look as good on the outside as you feel on the inside…

Nail down a skincare routine that you can consistently do every single day
Focus on scalp-care
Experiment with color in your makeup routine
Invest in a beauty supplement
Find your perfect foundation or concealer shade
Try a new nail color you’ve never worn before
Make your quarterly haircut appointments in advance
Develop a nighttime hair routine
Wear sunscreen every single day
Make a skin-check appointment with your dermatologist

If you want to feel more in control of your finances…

Max out your retirement contribution or start contributing to a retirement fund
Pay off credit cards
Increase your credit score
Pay off one thing that requires monthly payments
Reach a certain amount in savings
Set up an emergency fund and build it to a percentage of your salary
Save for a big goal (down payment on house, car, etc.)
Talk with your boss about action plans to maximize your compensation (work toward a raise, check out commuter perks, look at non-health benefits, etc.)
Work on your financial wellness
Budget to make room for items, experiences, or indulgences that truly bring you joy

If you’re ready to upgrade your home…

Create a daily, weekly, monthly, and seasonal cleaning routine
Replace one disposable item in your kitchen with a more eco-friendly alternative (for example, swap paper towels for rags, aluminum foil for reusable food wrap, or counter cleaner with a refillable essential-oil based cleaner)
Tackle one home project a month
Do a quick declutter of closets, drawers, laundry chairs, and piles of paper once a week
Make seasonal updates so your home always feels fresh
Make one big change like painting a wall, getting a new couch, or DIYing a gallery wall to make your space feel like new
Reorganize one area every month, like your makeup stash, pantry, fridge, or hall closet
Aim to bring your personality into your home more 
Get in the habit of cleaning off counters, finishing the dishes, and putting away any laundry before bed
Make upgrades to your bath or shower for a more peaceful environment

This Health Expert Swears by One Hack to Achieve Your New Year’s Resolutions More

There’s no denying it: The holidays are synonymous with food—seemingly endless buffets of sugar-heavy, rich foods—often leaving your gut health waiting in the wings until your New Year’s resolution to eat healthy comes knocking on your door. As someone who loves her sweets and deals with one-too-many gut flare-ups, I’m all for finding a happy medium and enjoying the holiday party circuit and its festive eats without worrying about whether my gut is going to pay the price. Because what’s the holiday season without indulging in figgy pudding and mulled wine surrounded by your favorite fellow partygoers (AKA family and friends)? So I asked experts how to bring our health A game throughout the holiday season sans FOMO, bloat, and digestive discomfort. Read on for their gut-friendly tips. 

1. Avoid common triggers
There are foods that make you feel really good, then there are eats that can leave you with a miserable microbiome and feeling like blah. It goes without saying that most holiday spreads go heavy on the latter, causing everything from digestive discomfort to skin breakouts to brain fog and low energy. “Common triggers include dairy, refined sugar, gluten, and certain fibrous vegetables,” explained Juliana Tamayo, MS, RDN, a registered and clinical dietitian. Ask the host if there are any dishes that are lactose-free and consider passing on dishes that contain garlic, onions, broccoli, or cauliflower, which often trigger gut problems.
Better yet, BYOHD (bring your own gut-friendly dish) complete with a lean protein, healthy fats, and veggies, like this ground turkey sweet potato skillet. “Instead of forcing yourself to eat other people’s foods that might be triggering for you or hurt your gut, try making your own dish and bringing it to the party,” Tamayo suggested. “Offering to cook will always appear like a good gesture, and by doing so, you can guarantee that you are going to have something to eat that settles well with your stomach and won’t hurt your gut health.” 

2. Say “no” to excess alcohol
What are the holidays without the likes of apple cider cocktails and peppermintinis? Well, I hate to be the bearer of bad news: “Alcohol is not gut-friendly and can kill off the healthy bacteria in your gut,” Tamayo affirmed. “Instead of drinking alcohol excessively, try focusing on drinking 1-2 drinks at most, do not mix alcohols, and eat well beforehand.” Tamayo also recommended opting for bevvies with recipes that call for probiotics and anti-inflammatory ingredients, like kombucha, yogurt, kefir, apple cider vinegar, turmeric, cinnamon, and ginger. “All of these ingredients will help boost your gut health while keeping your microflora (gut-friendly bacteria) alive and happy,” Tamayo conveyed. Emily Brown, an integrative nutrition practitioner and epigenetics expert for rhythm, gave bonus points for drinks with fresh citrus and muddled herbs for their built-in antioxidants and detox support.
Other drinking tips Brown served up? Reach for healthier drinks, like clean wines or booze-free refreshments, and skip the mixed drinks with added sugars, like syrups or sodas, that leave you with nothing more than a hangover. And try ending the night with a cup of turmeric or nettle tea. Consider it preventive hangover care and essential for healthy digestion, adequate enzymes, and daily elimination.

3. Start with healthy habits first thing in the morning  
At the risk of sounding like a broken record (we at The Everygirl don’t take staying hydrated lightly), drink more water, ladies! Baby, it’s cold outside, so you may need an extra nudge to keep up with your water intake. Before you grab your morning coffee or PSL, sip on warm lemon water or tea and keep ’em coming throughout the day. “Enjoy a daily cup of tea with mucilages like aloe, slippery elm, or marshmallow root,” Brown suggested. “These fortify the lining of your gut, like a strong wall preventing inflammation, leaky gut, or irritation.” The best part? “When you stay hydrated, you also feel more energized and satisfied during the day, avoiding overeating and drinking sugary beverages,” Tamayo stated.  
Brown also advised making exercise your first order of business in the AM: “Something as easy as a 30-minute walk will help set you up for better post-meal blood sugar control all the way to dinner, better circadian rhythm and sleep, and continuity of your healthy habits so that it’s not all ‘on or off’ during the holidays.” To ensure you check fitting in movement off your to-do list? Lay out comfy, casual workout clothes the night before. 

4. Get your probiotics and fiber in 
The holidays are nothing if not enjoying the butterscotch pudding and creamy whipped potato casserole you wait all year for with the people you love. So if there’s one thing you do to make sure you are feeding your gut what it needs to be happy and healthy, make it taking probiotics. “They’ve been shown to help our system metabolize alcohol along with all the other digestive and mental health benefits,” Brown said. Tamayo encouraged taking a probiotic supplement every morning or having some yogurt, kefir, or a shot of apple cider vinegar. Also, set your gut up for success by loading up on prebiotic nutrients, like bananas, oats, and flaxseeds, that will help provide fuel for said probiotics. 
Let’s face it: Most of the typical holiday foods are higher in sugar and lower in fiber, which can lead to the all-too-familiar bloating and constipation. “Eat plenty of dietary fiber, which can help keep your gut regular and promote healthy bacterial growth,” Tamayo recommended. The fiber-rich foods to look out for and choose at your Christmas dinner? Sweet potatoes, legumes, berries, and avocado, just to name a few. 

5. Nourish your body before and at the start of the party
“Many people will restrict themselves before holiday gatherings thinking that they’re ‘saving up’ for what’s to be consumed,” expressed Erika Fox, a registered dietitian nutritionist at Supergut. The result? You’ll have eyes bigger than your stomach once you greet that holiday feast, AKA you’re more likely to overindulge and ignore fullness cues. “Instead, give your body a good serving of fiber, protein, and healthy fats before a get-together,” Fox continued.  
“Start any day, or party, with protein and fat,” Brown echoed. “Think of these as life rafts that help your body carry and metabolize simple carbohydrates: gingerbread, sugar cookies, or crackers. Your blood sugar and mood will thank you.” Do yourself and your gut a favor and make some oatmeal with flaxseeds, almond slices, and bananas to start your day off on the right foot, nosh on some nuts before you head out, and help yourself to some hummus and veggies as soon as you settle in at your soirée.  
 
6. Enjoy yourself while eating mindfully
PSA: Having guilt or shame over what you eat is much harder on the body than the actual bubbly and gingerbread cookies you’ve had one too many of. “Your body internalizes your thoughts and emotions, so practice gratitude, grace, compassion, and love to the best of your ability for your body and health, no matter the indulgences,” Brown said.  She also explained that your parasympathetic nervous system signals your body to “rest and digest.” To stimulate it along with your vagus nerve, which delivers information from the gut to the brain and aids in reducing stress, pair your favorite holiday indulgences with a side of mindfulness, deep breaths, and gratitude. Your body will be more relaxed and the pie you finished off will digest more easily (read: no tummy troubles). 
Bottom line: Instead of passing on every dish that’s calling your name, enjoy every bite on your plate while still tuning into your hunger cues. And don’t sweat the extra calories or sugar—your body has your back and will take care of detoxing on its own.
 

10 Habits Women Who Are Always in Shape Adopt During the Holidays More

Since downloading TikTok a little over a year ago, I think I’ve learned more from one app than I ever did in school. I’ve learned that frost flowers exist (they’re beautiful, look them up), how to do everything better thanks to @brunchwithbabs, and what a day in the life of a sorority girl looks like during #BamaTok. 
My most recent discovery? Taping your mouth closed while you sleep. I first learned about this hack from Chance Culp in a video where she said she doesn’t remember why she started taping her mouth shut at night but she feels like it’s improved her sleep. I’m lucky enough to usually sleep like a baby without any help (*humble brag*), I was still curious about the benefits of mouth taping. I continued my TikTok scroll to learn why other creators and experts swear by this trick, and it wasn’t long until I was convinced I needed to try it too. Read on to learn more about this wellness trend and why everyone’s including it in their nightly routine. 

Why tape your mouth while you sleep?
Before we talk about the benefits of mouth taping, it’s important to understand why it’s being done. And the answer is simple: to avoid breathing through your mouth. But aside from mouth breathing being unflattering and drying out your lips, why is it a problem? 
According to Dr. Konstantin Pavlovich, who developed a functional breathing technique called the Buteyko Method in 1952, poor breathing can be linked to various physical, neurological, and respiratory conditions. Practicing functional breathing (breathing in and out through the nose into the diaphragm) rather than poor breathing (breathing through the mouth into the chest) has been shown to improve health issues such as asthma, rhinitis, hayfever, anxiety, stress, panic attacks, dental health, craniofacial development, ADHD, insomnia, snoring, and sleep apnea. 
Founder & CEO of Hostage Tape, Alex Neist echoes this sentiment, saying 25-50% of the population breathes through their mouth during sleep. So if our mouths are opening, taping them shut promotes nose breathing, which then leads to a number of benefits that not only promote better sleep but better overall health. “Mouth taping can reduce or eliminate snoring and apnea for many people, increase oxygen intake and circulation so you have more energy when you wake up, help your diaphragm work properly which relaxes your body for less stress, help reduce inflammation, boost immune system, and reduce bad breath, tooth decay, and dry mouth,” Neist explained. 

How to tape your mouth
Before you give it a try, it’s important to learn the do’s and don’ts of taping your mouth. You’re not just sticking Scotch tape over your mouth. There are products specifically for mouth taping so it keeps your mouth closed through the night for your nose to breathe, but doesn’t feel restrictive or hurt to take off. Lalitha Bhowani-McSorley, lead physical therapist and sleep expert at Brentwood Physiotherapy Calgary, said the best type of tape to use when taping your mouth for sleep is a medical adhesive tape, such as surgical or micropore tape. “This type of tape holds firmly without sticking too much to the skin and causing discomfort, while also allowing enough breathability. It is important to note that it should be changed every time,” she said. 
With mouth taping becoming a more widespread practice, companies are coming out with products to help. “There are companies that sell adhesive strips designed specifically for taping your mouth shut before bed. Other options include hypoallergenic and surgical tapes, which are commonly used on human skin,” says Dr. Katherine Hall, a sleep psychologist at Somnus Therapy. In addition to using the right type of tape to avoid irritation, it’s also important to apply the tape correctly. In this video, board-certified plastic surgeon Dr. Daniel Barrett recommends starting with a small piece of tape right in the center of your lips and gradually increasing the amount of tape used and surface area covered. If you experience difficulty sleeping or other issues related to mouth breathing, talk to your doctor to see if mouth taping may be right for you.

My experience
I wish I could say that better sleep and increased oxygen levels were the driving factors for me trying out this technique, but because I am admittedly a little vain, I was mostly influenced to tape my mouth after learning that mouth breathing can change the look and shape of your face. The possibility of it easing my anxiety was also a nice plus, so I was open to giving it a shot.
As a chronic allergy and asthma sufferer, I was nervous to try taping my mouth shut at first because breathing is already tough for me. I assumed I would end up suffocating in my sleep, and while it was tough to breathe at first, that wasn’t the case. I struggled the first night and had to remove the tape a couple times to take a deep breath through my mouth, but eventually I got comfortable breathing through my nose. By the second night, it already felt natural to fall asleep breathing through my nose, and I continued to sleep well through the night without any of the stuffiness I usually experience. I was also pleasantly surprised that I didn’t find the tape uncomfortable or distracting while I slept. Most mornings I woke up and forgot it was even there. 

Final verdict
I can’t say that a few nights of taping my lips closed totally transformed my health, but it has reframed the way I think about my body. A majority of the health issues I face on a daily basis—anxiety, asthma, acid reflux, fatigue, and more—are side effects that can come from mouth breathing. While I do feel an improvement in these symptoms, I’m now more aware of how important it is to listen to your body and embrace its natural state, whether that’s focusing on your posture, breath, or gut health. Most often the answer to your health concerns is right under (or in this case, inside of) your nose. 

Sleep-Care Is the New Self-Care: Here’s How You Should Upgrade Your Routine More

Every time the new year comes around, we are bombarded with the notion to get ahead by mapping out our list of resolutions. Whether it’s committing to a new gym membership or getting out of financial debt, the new year is that blank slate (or Blank Space, if you’re a Swiftie) you’ve been waiting for. It makes for a great time to do personal reflection and check in with yourself. If you’re like me, your mind can be an incredibly challenging thing to slow down. Here are seven tips to hitting the refresh button mentally so you can declutter your mind and feel capable of taking on 2023.

1. Look for ways to simplify
Whether it’s committing to only a certain amount of appointments/commitments a week or getting rid of the clothes you don’t actually wear, find ways to make life easier on yourself. Life can be challenging, and while many things are out of your control, reflect on the habits you have control over. Are you looking for ways to create margin in life, or are you continuously overbooking your schedule? Life will look a whole lot better when you intentionally develop habits that bring you to a place of personal balance. 

2. Romanticize sleep
According to The Sleep Foundation, “Women have a lifetime risk of insomnia that is as much as 40% higher than men,” which is why cups of coffee probably sounds so good in the morning. In other words, we do–in fact–need our beauty sleep. So please pass the eye masks and satin pajamas. Prioritize better sleeping habits to make sure your body is reaching its full potential wellbeing. Limit screen time before bed so you can wind down mentally and prepare for snoozing. If going to bed sounds boring, create a personalized nighttime routine you love. After your skincare routine, put on your loungewear, turn on your essential oils diffuser, and curl up to read a good book. 

3. Write down the “clutter”
A great way to process your thoughts in a healthy way is by journaling. Even if you only have a few minutes, take a pen to paper or create a note in your phone where you’re able to dive into different thoughts you’ve been dealing with. Maybe you’re stressed and need to write about your work challenges, or maybe you’re grieving the loss of a close friend and need to let out the emotional trauma. Writing is a way of communication that helps us process our emotions through words so we’re able to release any ideas or beliefs we might be holding in our minds. Journaling is a healthy outlet, and it’s a safe place you can look back on as you move forward throughout different seasons.

4. Make time for alone time
As I like to say, take yourself out on a date. On the weekends when I’m able to get away from mom duties or home/work life, I love going to a local coffee shop, ordering a latte, and truly engaging with my environment without being interrupted or distracted by my phone. Set one day or different hour blocks throughout your week where you can do something just for you that brings you to life. We are often the most stressed when we haven’t had a chance to take a breather and step away from our schedule to invest in ourselves. Go to the nail appointment, see your dentist, shop for a new pair of boots, or simply relish a delicious croissant by yourself. Do something you love, and make a habit of it to make sure you’re taking care of you. 

5. Leave the past in the past
Maybe you went through a tough breakup this year or someone broke your trust. Maybe you struggled at work or made mistakes you regret. Sometimes we don’t deal with negative emotions properly, or we harbor them and let them manifest as unhealthy projections toward other people. Before stepping into a new year, take a moment to identify those negative emotions and do a heart check up. Start by asking yourself questions like: What events significantly impacted me negatively this year? What lies or limiting beliefs have I allowed myself to hold on to from those events that I need to let go of? 
Whatever it may be, consider letting those things go to move on and truly heal. In order to show up for others, we must first always be willing to show up for ourselves. A new year doesn’t change the hurt. But it is a beautiful reminder that we can choose to start over again and–as my friend told me once–keep pursuing a healthy heart. 

6. Get active
There are so many resources and updated research that continuously affirm the importance of exercise. I’m obsessed with spinning and took a spin class at least 3-4 times a week (before having my first baby) because it always makes me feel amazing mentally. After exercise, we often feel clearer and are able to move stagnant energy making us feel stuck, not to mention those feel-good endorphins that get released when you move your body. Whether you love to go for a walk or take yoga class online after work, show your body some TLC by making exercise a priority for your mental health. Not only can movement improve your mood, but you’ll build strength–both physically and mentally.

7. Do the small things right away
As a working mom who has a chaotic schedule, one of the ways I’ve minimized what’s on my plate is by choosing to do things right away. Imagine it’s late at night and there’s a pile of dishes in the sink–you’re probably tempted to hold off until the next morning to wash it all. Instead, get in the habit of getting it done right away, or the next free moment you get. When we keep putting off those little things, we end up piling chores or responsibilities until we reach our breaking point, causing more stress and anxiety than if we just take care of it right away. If you have an extra five minutes in the morning before leaving for work, make your bed, drop off the rent payment, or make your next doctor’s appointment.
Because life can be so busy, “I’ll get to it later” can sometimes set you up for forgetting the task in the long run, or add to your stress levels because you have a subconscious growing to-do list. Avoid the stress, and simply get it done when you can. You’ll be grateful you did it, and you’ll be mentally at ease for prioritizing it.

The Best Life Lessons You Learn in Your 20s
According to a Therapist More