Raphael Stevens

More stories

  • 213 Shares

    in health and weelbeing

    The Sneaky Thing That Might Be Affecting Your Weight Loss Goals and What To Do About It

    We’ve been taught for years that there’s a clear formula for weight: eat less calories and burn more calories. But we now know that scientifically, this basic formula just isn’t true because it’s missing key pieces of the puzzle like hormone health. The body is a living, breathing, digesting organism. The way it works, holds onto weight, and loses weight is much more complex than a system of measurement created in a lab (i.e. calories). So if you’ve been going off of the diet-and-exercise formula with no success, let me introduce you to one of the most critical factors of weight: hormones. 
    “A significant amount of research has suggested a tremendous link between hormones and either weight gain or difficulty losing weight,” explained Dr. Mahmud Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD. Yes, you can eat a clean diet and burn calories on the treadmill or stationary bike regularly and still not see results. Why? Nutrition and exercise are just the tip of the iceberg—there arer a lot of bodily functions underneath the surface that are telling the body to keep on weight, lose weight, or gain weight. “When it comes to hormones and your weight, there is a big connection,” agreed Cory Ruth, RDN, women’s health expert and the CEO of The Women’s Dietitian. “Elevated levels of various types of hormones can dampen weight loss efforts as well as cause the body to hold onto and store more weight.”
    The purpose of this article is not to make you believe that weight loss should always be a goal (it shouldn’t) or that you need to obsess over your hormones or else you’ll gain weight (you won’t). Instead, this article is meant to show you that trouble losing weight has absolutely nothing to do with your willpower, laziness, or worth. Also, that weight gain is not your body’s way of sabotaging you; it’s a sign that there’s something bigger out of whack (i.e. hormones) that you can fix to be your healthiest. It’s OK to have weight loss as a goal (as long as it isn’t sacrificing your self-love and comes from a place of health, not self-worth), but it isn’t an end goal. Instead, weight struggles are a check engine light from the body that something else needs some attention. Here’s how to know if that “something” is hormones and what to do about it. 
     

    In this article

    How can hormones affect weight?
    If you have imbalanced blood sugar…
    When we think of hormones, we typically think of estrogen and testosterone or maybe you think of happy hormones like serotonin, but we often forget that insulin is also a hormone, and it’s a crucial hormone when it comes to weight. According to Alisa Vitti, a women’s hormone expert and the founder and CEO of FLO Living, imbalanced blood sugar can disrupt your insulin levels, which interferes with weight management. How does blood sugar become unbalanced? Most commonly, the cause is diet. “When we eat a higher-carb diet and don’t add in enough protein, fiber, and healthy fat, our blood sugars increase,” Ruth explained. “This causes insulin levels to spike, which signals sugars be converted into fat.”
    It’s important to note that carbohydrates are not the enemy (carbs are crucial for energy!)—a diet too low in carbohydrates (especially complex carbohydrates) can cause prolonged periods of blood sugar imbalance too. Instead, it’s about the balance of macronutrients. Make sure you’re getting in complex carbohydrates that are high in fiber like vegetables, lentils, beans, and grains like brown rice or quinoa, in addition to clean protein sources. The combination of protein and fiber will keep blood sugar stable and help with insulin levels.

    If you’re chronically stressed…
    Bad news for the overworked, overstressed, and overanxious people out there (AKA all of us?): Chronic stress (through hormones) is a major factor of weight. “The stress hormone cortisol blocks progesterone production and lowers progesterone levels,” Vitti explained. “Your body uses progesterone to make cortisol to respond to stress, and the more stress you experience, the more progesterone your body will ‘steal’ to make cortisol. This can make you have more unopposed estrogen and make weight more stubborn.” In other words, elevated cortisol for long periods of time is literally causing a hormonal imbalance that tells the body to keep on or gain weight. “When cortisol is elevated, it can make the body want to hold onto weight and not let it go—especially in the abdomen,” Ruth agreed.
    As if the hormonal imbalance isn’t enough, Vitti explained that chronic stress can also deplete the body of the important nutrients it needs to stay healthy (and stay at a healthy weight). “Excess cortisol from stress depletes the body of essential vitamins, minerals, and micronutrients. B vitamins, magnesium, and omega-3 fatty acids are especially susceptible to stress. Stress causes you to lose the micronutrients you need to have a healthy metabolism.”

    If you have an estrogen dominance…
    Estrogen and progesterone are known as the “female hormones” and the body should release a balanced amount of the two. Estrogen dominance happens when there is increased estrogen levels relative to progesterone levels, and it’s more common than you may think. Vitti said that estrogen dominance can not only worsen PMS or menstrual issues but can also block your ability to shed pounds. “With women, weight is often related to the estrogen/progesterone ratio,” Dr. Kara agreed. “If this is out of balance, it can lead to weight issues as well as other health problems. Abnormal levels of estrogen, which often occurs when taking birth control or with certain conditions like polycystic ovary syndrome (PCOS), can lead to weight gain.” 

    If you have excess testosterone…
    On the flip side, another sex hormone can affect weight too. Testosterone is known as the “male hormone” (because it plays a key role in the development of male reproductive tissues such as testes and prostate), but all genders have a balance of testosterone, estrogen, and progesterone levels. If there’s an excess of testosterone, it can cause weight management issues just like estrogen. “In women, excess testosterone (which is very common in conditions like PCOS) can cause insulin resistance,” Ruth explained. “This leads to weight gain and can slow, or even halt, weight loss efforts.” Bottom line: Hormonal health and balance of the sex hormones is crucial for all functions of the body, including healthy weight.

    If you’re over 30 years old…
    PSA: Your hormones don’t just change when you’re going through puberty. Your hormones are consistently changing, and women go through significant hormonal changes in their 30s and throughout the few decades after. “Women start to lose muscle mass in their 30s (unless actively trying to maintain through adequate dietary protein and exercise),” explained Dr. Adrienne Youdim, MD, FACP, an internist who specializes in weight loss and owns her own weight management practice in Beverly Hills.
    “This process is accelerated in perimenopause (which can precede menopause by up to 10 years) and after menopause as well. The change in resting metabolic rate can result in weight gain. What’s more, the drop in estrogen that occurs during menopause results in a relative increase in testosterone, directing body fat to the mid-section,” she continued. As if the “anti-aging” pressure for women wasn’t bad enough, we’re actively expected to be “young and thin” as we age, while our bodies are literally meant to do otherwise. Cruel gender norms aside, weight gain is a common symptom of changing hormones as we age. 

    If you have thyroid issues…
    Now to get super science-y: The thyroid is one of your endocrine glands that makes hormones, so instead of just a hormonal imbalance or excess, an under or overactive thyroid is dealing with the creation of hormones at the root. The thyroid can—you guessed it—also affect weight.  “The thyroid hormones help control the speed of our metabolism, so low levels of thyroid hormones (or an inactive thyroid) can cause weight gain,” Ruth said. “The thyroid regulates the metabolism of every cell in the body, and thyroid issues can result in inexplicable weight gain (especially weight gain around the middle),” agreed Dr. Carrie Lam, MD, FAAMFM, ABAARM, a physician specializing in anti-aging medicine.

    If you have gut issues…
    So you already know that the health of your gut can affect bowel movements, bloating, and even mood, and it can also affect weight on its own—multiple recent studies have proven a direct correlation between weight gain (or loss) and the gut microbiome. But if you don’t have a totally healthy gut, there’s a good chance your hormones are out of whack, meaning the gut can affect weight in more than one way. “A healthy gut is critically important for any woman who wants to balance hormones and maintain a healthy weight,” Vitti explained. “That’s because the gut flora (specifically a colony of bacteria called the estrobolome) help process and eliminate excess estrogen from the body.” If you’re not making bowel movements consistently or have other signs of poor gut health, odds are, you’re not eliminating estrogen properly and therefore might be dealing with estrogen dominance.

    How do you know if you have a hormonal imbalance?
    Hormonal imbalances can be difficult to diagnose since symptoms can vary, but if anything feels “off,” whether it’s your sleep, cravings, energy, or sex drive, it might be worth looking into. “Hormones impact everything in the body, including (but not limited to) metabolism, sleep, sex drive, blood sugar, and more,” Dr. Kara explained. Talk to your doctor about thyroid levels, diet, stress, testosterone/progesterone/estrogen balance, and how gut issues might be affecting your hormonal health. The #1 way to know the health of your hormones is to get them tested (more on that below). 
    For women with a period, your cycle can offer a lot of insight into the health of the sex hormones. Vitti views any and all PMS or cycle issues (breakouts, cramps, bloating, etc.) as a potential hormonal imbalance because while period symptoms are extremely common, they are not normal. Looking at the pattern of weight gain can provide insights too. Vitti suggested that if weight seems to fluctuate with your cycle (meaning it changes through the month), it’s worth looking into balancing your hormones. Dr. Alexis May Kimble, a urogynecologist and medical director of The Kimble Center, agreed that if you’ve noticed weight gain while staying consistent with caloric intake and activity levels, a hormonal imbalance is likely to blame. 

    Tips to help heal your hormones
    Talk to your doctor and get testing
    Of course, you can speculate about what’s going on in your body all day long, but you can’t know for sure without answers. Talk to your doctor if you suspect a hormonal imbalance or if you’re wondering about your hormonal health and its role in your weight. “Test, don’t guess!” Ruth suggested. “Always start with testing to know if you have imbalanced hormone levels. You can ask your doctor for a full hormone panel as well as fasting insulin/glucose and A1C to get a good look at the current state of your hormones and blood sugar.”
    “If there is an excess or deficiency of certain hormones, checking levels is necessary in order to suppress or replete them to regain balance,” Dr. Kimble agreed. 
     
    Try cycle syncing and change your exercise routine
    For women with a period, it’s extremely crucial for hormonal health to adapt your lifestyle, diet, and exercise to your cycle, otherwise known as cycle syncing. Let the experts explain: “Your infradian rhythm affects your metabolism, so if you are not supporting it properly, you’ll be disrupting your period, but it will also increase stress levels, disrupt blood sugar, and make weight management extremely difficult,” Vitti explained. In other words, modify caloric intake and workout intensity (as well as other lifestyle factors) based on your cycle phases—you should not be eating, moving, or doing the same things every day.
    We talk more about cycle syncing the diet below, but when it comes to movement, you already know that exercise can help with weight management. However, if it’s done incorrectly (AKA high-intensity workouts during the wrong time of the month or forcing yourself to do the same workout every day), it can disrupt your hormones and lead to weight gain. For more information, check out Vitti’s book In The Flo or download the MyFlo App to track and sync your own cycle. 

    Adapt your diet
    When it comes to nutrition, Vitti explained that the body needs more calories during the second half of your cycle (approximately 279 more calories per day in the luteal phase). Not getting enough calories and nutrients during this time especially can cause hormonal imbalances and hormonal-related symptoms (which kind of puts an end to the myth that eating less and burning more calories is always good for weight loss, huh?). 
    Ruth also said that your diet should be adapted based on which hormones are imbalanced (according to lab results). For example, eat more protein and fiber if you’re dealing with imbalanced insulin levels, drink two to three cups of spearmint tea a day and follow a blood-sugar friendly diet if you have a testosterone dominance, and include plenty of seeds, fish, vegetables, and fruit if you’re dealing with thyroid imbalances. 

    Prioritize stress relief, first and foremost
    After writing for and coaching women for years, my humble opinion is that non-diet-related weight struggles most often have to do with chronic stress. Whether you want to lose weight or not, you need a go-to stress relief plan and should prioritize it before anything else—including work, time with family, going to the gym, or even eating healthy. That means make time for daily meditation, go to therapy frequently, have a nighttime routine that calms you down, get enough sleep, fit in activities that bring you joy, and get rid of habits that don’t. This also means that stress about weight gain is worse than weight gain itself, so while it’s OK to want to lose weight, simultaneously work on self-love and stress relief so they’re not contingent on the pant size your body fits into. 

    10 Weight Loss Myths
    According to a registered dietician More

  • 150 Shares

    in lifestyle and culture

    I’ve Always Wanted To Publish a Novel—Here’s How I Finally Did It

    I spent the majority of my 20s doing what I think a lot of young professionals do: I woke up early, went to work every morning, and dutifully put in nine hours at my cubicle—then, every evening, I came home, cooked dinner, and tried to relax while facing a crushing sense of dread at the thought of doing that again, every single day, for the rest of my life.
    Alright, that feels dramatic—but it’s how I felt, and I’m willing to bet that’s how some of you feel, too. I tried to find meaning in my work by switching industries (several times), investing in professional development, and writing freelance for various magazines, but at the end of the day, I was never satisfied, and I knew why. It was because I knew what I wanted to be doing with my life and I hadn’t yet figured out how to do it.
    I wanted to be an author.
    I’ve been obsessed with writing ever since I was six years old. I grew up writing short stories and screenplays and started trying to write my first novel at age 22, immediately after I graduated college. I’ll never forget typing out that very first sentence, feeling nervous and excited about taking one step closer to my dream—but for some reason, I kept that dream a secret from pretty much everyone in my life. I think it’s because it felt too unattainable and too embarrassing, and I didn’t want to admit to wanting something that I might never actually get. But at the same time, I felt like I owed it to myself to try.
    So, unbeknownst to most of my family, friends, and coworkers, I spent seven years of my life cranking out draft after draft after draft, pitching agents, getting rejected, and trying to break into an industry that is notoriously tough to break into. I was stumbling most of the time, trying to figure it all out as I went. I failed significantly more than I succeeded and I thought about quitting multiple times, but I never did.
    Today, almost a decade after I wrote that first sentence, my debut novel A Flicker in the Dark is an instant New York Times bestseller. It’s been out for a little over one month now and has been optioned by Emma Stone and A24 to be made into a television series on HBO Max. It was chosen as a December Book of the Month Club pick and is currently being translated into 26 foreign languages.
    These are all sentences I never thought I would write.
    If you have a similar dream, I’d like to share how I did it because I know first hand how daunting it can be and how unattainable it can feel. Below, I’ve compiled the book publishing tips that helped my dream come true in the hopes that, one day, yours can, too.

    Signing with your agent is a surreal and exciting experience. Little did I know that exactly two years from this moment, I would be seeing my debut novel on the shelves for the very first time. All photos courtesy of Stacy Willingham

    Set a firm deadline
    Maybe it’s the former journalist in me, but I am deadline driven. When I was 22 years old, I told myself that I would do whatever it took to have a book published by the age of 30. At the time, eight years felt like a lifetime, but now that I’m 31, I realize it went by fast! There’s something about the passage of time that makes life feel very urgent to me, so whether your deadlines are daily, weekly, monthly, or yearly, make sure you’re committing to accomplish a specific thing by a specific date—otherwise, it becomes incredibly easy to put it off.
    PS: I hit that deadline, but damn, it was close. I sold A Flicker in the Dark at age 29 and it was published two weeks before my 31st birthday.

    Show yourself the same dedication you show your boss
    If I could give every aspiring author one piece of advice, it would be this: Prioritize and protect your dreams with the same vigor that you prioritize and protect the dreams of your boss. You show up for work every morning, don’t you? You get your work done by your due dates, right? I bet you also stay late sometimes, work weekends, and begrudgingly do tasks that feel monotonous and miserable.
    You do those things at work because you have to—there are consequences, like getting fired, if you don’t. And while it can be really hard to find the time to write a novel while still working a full-time job, going to school, maintaining a social life, and doing all of the other things that life requires us to do, try to think of the consequences if you don’t do it.
    For me, it was the thought of spending the rest of my life helping someone else achieve their dreams because I never made the time for my own.

    First pass pages are the first typeset draft of your book—or, the very first time you’re reading it not as a Word doc, but as it’ll actually look once it’s published! In this stage, the book has already been edited and proofread; now, you’re simply looking out for errors before it’s sent to the printer.

    Now, “making the time” looks different for everybody. Some writers set a weekly word goal and force themselves to meet it; others allot one hour a day every day to write as much as they can. For me, personally, I tried all of those tricks and none of them ever worked. What did work, though, was giving myself the flexibility to write when I could as often as I could and simply trusting myself to get it done the same way my boss trusted me at work—after all, I never liked a micromanager, so I didn’t micromanage myself. Instead, for about seven years, my life looked like this: On most mornings, I spent about an hour writing before work, and if I was running late, I would bring my laptop with me and write during my lunch break instead. A few nights a week, I would write for several hours after dinner until pretty late into the evening, and I spent at least one Saturday or Sunday each weekend in a coffee shop.
    It wasn’t always fun and I missed out on a lot, but then again, I figured that if I made those kinds of sacrifices for my boss, I should be making them for myself, too.

    Learn everything you can about publishing before trying to enter it
    There are so many different avenues to getting published: You can self-publish, go hybrid, work with a small press, publish digital-only, or go traditional. For me, I wanted to try to go traditional, which means I knew that in order to get in front of one of the Big Five publishing houses, I was going to need an agent.
    Literary agents are like the gatekeepers to traditional publishing: They read your book first, and if they love it enough, they’ll represent you, and it, for a commission. You catch their attention with a query letter, which is a basic synopsis of your book that is ideally personalized to each agent and will pique their interest enough to want to read more.

    Before a book looks like a book, it looks something like this. This is an ARC (advance reader copy) that was printed before the cover was finalized; there is also a later version of the ARC with the cover design. An ARC is a mostly-finished manuscript that is sent to bloggers, reviewers and other influential readers to generate buzz leading up to publication.

    First impressions are everything in life, and introducing yourself to an agent is no exception. You only have a few sentences to catch their attention, so once I finished my manuscript, I made a list of every single literary agency in New York City. Then, I went to every single website, chose one agent per agency, and entered them into a spreadsheet with their name, email address, and query guidelines. I chose each agent by reading their Publishers Marketplace profile and Twitter profile to see who they already represented, what genres they liked, and what they were looking for. I also read the Acknowledgements pages of some of my favorite authors to see who their agents were, knowing that my plot and writing style might be similar.
    At this stage in the process, the biggest mistake you can make is querying too soon. Take your time learning about the industry and how it works. Be strategic when targeting agents and really perfect your query letter and synopsis before you send it out.
    Your perfect agent is out there—but you only have one chance to convince them of that. Don’t rush it.

    About a month before publication, you get to see your hardback for the very first time. It’s an emotion that’s hard to describe, and in many ways, it feels like the long-awaited reward after years of hard work.

    Learn not to take rejection personally
    Remember when I said that I thought about quitting multiple times? That’s because when I hit the querying stage, I almost did.
    I spent three years writing my first novel, squeaking out sentences and full chapters whenever I could find the time. Once I had a manuscript that I was proud of, I spent another two years meticulously selecting agents, perfecting my query letter, and sending them out—only to get rejected by over 100 of them.
    I never found an agent for my first novel, which means that A Flicker in the Dark, while it is my debut, is technically my second book.
    The idea of starting over from scratch—of literally filing away an entire novel, opening a blank Word document, and writing another 100,000-word manuscript from the beginning—kind of made me want to burst into tears. But at the same time, this is where the importance of deadlines comes in again: At that point, I was 27 years old. Thirty felt like it was looming, so I knew that if I had any shot of meeting that deadline, I needed to just buckle up and try again.
    In the beginning, those 100 rejections hurt like hell, and the idea of putting myself through that again was incredibly daunting, but here’s the thing: After a while, the rejections kind of lose their bite. A writer’s worst nightmare is pouring their heart and soul into a story, sharing it with others, and having them not like it—and that happened to me over and over again, day after day, for two entire years. By the time I decided to abandon my first book and start another one, I had already lived my worst nightmare—being rejected—and I realized that it hadn’t killed me.

    A few weeks before publication, boxes of books start arriving at your door. These books were all signed and sent to bookstores around the country so they would be ready to be displayed on publication day.

    I still loved to write. I still felt creative. I still wanted to try.
    I signed with my current agent less than two weeks after finishing A Flicker in the Dark, a stark contrast to my first attempt. But while I was celebrating the idea of not having to face another agent rejection again, what I didn’t realize is this: The rejection never stops.
    Now that A Flicker in the Dark is out in the world, I’ve experienced a whole different type of rejection. It isn’t gone just because I’m published; if anything, it feels louder and more personal than ever. Before, “a rejection” meant getting a polite email from an agent saying “thanks but no thanks,” which I could simply file away in my inbox and never look at again. But now, “a rejection” comes in the form of a very public one-star rating from a reader with 10,000 followers. It comes in the form of a less-than-flattering Instagram post with hundreds of likes that magically appears in my newsfeed (thanks, algorithm). My point is: Even after “succeeding,” I still get rejected by people multiple times a day every day, over and over again, so I’m actually glad I got those 100 rejections before because now I feel prepared. Now, I’m able to look at these rejections with more of a clear head. I’m able to let the positive reviews and enriching conversations drown out the negative ones, and in the end, I remind myself that everything in life is subjective, so it’s a waste of time trying to please everyone.
    You will experience a lot of rejection on this journey, and if you’re anything like me, it might tempt you to quit. But please, please remember: One person’s opinion cannot invalidate an entire work of art. It’s a battle you’ll be fighting daily and one that still knocks me down sometimes—but as long as you get back up, you’ll be stronger for it.

    While all of this is happening, you’re also working on your next book! About five months before publication, I sent the first draft of my second book over to my editor. It’s now in production and slated for publication in January 2023.

    Ask for (and accept) help.
    In the beginning, writing a book feels like you’re doing it alone—and for a while, you are. But slowly, you’re going to need to start getting comfortable asking for and accepting some help.
    At first, asking for help looks like letting a few people you trust read and critique your story—for me, that was my sister and my parents (who still to this day are the only people I let read my first drafts). Once you’re agented, asking for help means listening to and taking their professional advice. The same goes for your eventual editor, marketing team, publicity team, copy editors, proofreaders, and so on.
    You’re the expert on your story, but remember that they are the experts on the industry in which you now work. The first few years are a solo sport; once you’re in, you’re a part of a team.

    5 Signs It’s Time for a New Job in 2022 More

  • 125 Shares

    in health and weelbeing

    How To Get Fit Without Leaving Your Desk (Yes, Really!)

    A couple of weeks ago, I was doing my usual TikTok scroll when I saw a video of someone sharing their home office setup. She had what she called a “walking pad,” AKA a foldable, under-desk treadmill. Not only did I immediately open Amazon to see if I needed to get one for myself, but it also got me thinking: What kind of desk exercise equipment exists to help you get fit while you work?
    Turns out, there are quite a few options. You can get a stationary bike desk, a standing desk, a balance ball chair, an under-desk elliptical, and so much more. While it might sound kind of silly, these options are great for people who simply don’t have enough time in the day to get a workout in or would prefer to be moving while they work. The pandemic has forced us to be sitting in our WFH setups for a lot more hours per day than we’d probably like to, so these solutions for staying active at your desk are an ideal way to avoid the usual sitting-down-all-day fatigue. 
    We searched the internet for the best ways to get fit without leaving your desk and found 12 awesome methods for doing so:

    Under-Desk Treadmill
    The Tiktok-viral under-desk treadmill—AKA “walking pad”—is really the thing that sparked the idea for this whole article. This foldable treadmill fits right under your desk so you can walk while you work. Your Apple Watch rings and step goals won’t even know what hit ’em.

    Adjustable Standing Desk
    If you’re going to add an under-desk treadmill, you’ll probably need to switch to a standing desk, and this relatively affordable option from Amazon is a great choice. And even if you’re not opting for the treadmill, a standing desk can help you avoid sitting in a chair all day long.

    TechOrbits
    Standing Desk Converter
    Don’t want to actually make the switch to a whole new desk or want to save some money? This standing desk converter can sit right on the desk you already have. Plus, it comes in three finishes so that you can match it to your home office decor.

    Under-Desk Elliptical
    If the walking pad isn’t for you, this under-desk elliptical is another option for getting fit while you work. It slides right under your desk and you can use it while sitting down, so you won’t need to swap out your desk setup. Plus, this option saves you some space.

    All-in-One Desk Bike
    If you’re looking for something that’s a little easier on the eyes, this chic, minimalist, all-white desk bike could be your perfect match. You can purchase it with the desktop or without, which gives you the option to use it with your current desk or a standing desk.

    Stationary Bike Acrylic Desk Tray
    Our editors love this Peloton-compatible acrylic desk tray, which easily slides onto your stationary bike. This is great for getting in some exercise while you knock out those busywork projects.

    Obé x Bala
    Weighted Bangles
    One of the easiest and most subtle ways to get fit at your desk is by adding weighted bangles to your ankles or wrists. You can fit in a quick arm series or do some under-the-desk leg lifts while you work.

    Balance Ball Chair
    A balance ball chair is not only good for your posture, but it can also help improve balance and build core strength. It is also said to keep your body and mind more engaged, which in turn increases productivity, energy, and focus.

    Balance Cushion
    If you’re not ready to commit to a balance ball chair, this cushion is a more subtle and affordable way to achieve the same results.

    Obé Fitness
    Monthly Subscription
    Obé Fitness is our favorite way to get a workout in at any time of day. The classes are quick and effective, so they’re perfect for squeezing into your lunch hour or when you want to step away for a quick break (there are even classes that are only 10 minutes!). And if you don’t have time to step away from your desk, there are Chair Stretch classes as well.
    USE CODE “TEG50” FOR A 7-DAY FREE TRIAL + 50% OFF YOUR FIRST MONTH OF OBÉ!

    Amazon Basics
    Six-Piece Yoga Set
    If you do have time to take a break from your desk for a quick workout or stretch, this editor-favorite yoga set has everything you need. The mat is thick and comfortable, and it easily rolls up so you can store it near your workspace. It also comes with blocks, towels, and a yoga strap, so you’ll be able to take your practice up a notch.

    Hand Weight Set
    Have you ever found yourself sitting in a long, camera-off meeting and beginning to get restless? Channel that energy into a quick set of weight-lifting reps with these lightweight dumbbells. It’s the perfect way to get toned arms without having to try too hard.

    40 Amazon Finds That Will Elevate Your Work-From-Home Setup More

  • 138 Shares

    in lifestyle and culture

    The Productivity Tip You Need To Hear, Based on Your Enneagram

    If you’re wondering what your enneagram has to do with productivity, it turns out: a lot. When it comes to productivity, you may think of hustle culture where the grind never stops. Productivity is often tied to the idea of more: more work, more action, more money, more results. But what if we’ve been looking at productivity all wrong? While there are many viral tips on how to work smarter, faster, and more efficiently, perhaps the biggest key to success has been overlooked: you. By understanding your core motivation, mental blocks, and roadmap to the highest version of yourself, you can adjust your workflow to create less stress and more ease. 
    The Enneagram helps you gain a clear understanding of yourself and what you need to tap into your genius zone. The truth is, everyone requires different things when it comes to getting into their flow state: What method or structure works for one person might not resonate the same with another. If you’re struggling to sharpen your focus during the workday or feeling a general lack of inspiration, read on for the productivity tips most aligned to your Enneagram type.

    Learn when things can be “good enough”
    Ones are naturally hardworking and disciplined. Just as much as their eye for detail and strive for excellence can be a strength, it can also be a weakness when it interferes with knowing when a project is finished. In the eyes of a One, nothing is ever quite good enough, which can cause a great deal of stress and tension. A good tip for Ones is knowing the difference between “perfect” and “good enough.” Decide which tasks are worth your time and energy and which ones don’t require your full capacity. For example, you probably don’t need to reread that email you wrote to your boss 10 times before hitting send. This will free up more time for things that actually matter, so you can become more focused on goals that matter.

    Prioritize and set boundaries 
    Twos are the types of workers who love to stay connected and pitch in wherever they can. In fact, they feed off of being seen as helpful and appreciated, which may contribute to them taking on too much. While Twos often don’t mind bearing the burden for others, this can harbor deep resentment over time. It’s good practice for Twos to create a list of the biggest tasks they need to prioritize each week so they can work through those first before chipping in to help others. It’s also important for Twos to set healthy boundaries when it comes to their work. For example, try turning off your notifications when you’re focusing on a task and only offer to take on more when you’ve finished everything on your plate. 

    Check in with your goals
    Threes are known as “The Achiever” for a reason: They have a clear vision of their goals and what they need to accomplish them. But sometimes, Threes can fall into the trap of working from the outside-in rather than the inside-out. This can mean shifting their image to be whoever they think they need to be to fit the mold of success. For this reason, it’s important for Threes to check in with their goals often so they work toward the things that are right for them and don’t waste their energy on what’s not. If you’re a Three, try vision boarding or working with a coach so you can identify your long-term goals, and then create micro-goals to get to where you want to go. When Threes are clearly rooted in who they are, their productivity soars and their capacity for greatness expands.

    Create a morning routine
    As the Individualist, chances are, you don’t take a liking to tried-and-true formulas of productivity because you’ve always felt a little different. However, having a routine can greatly benefit both your productivity and well-being. Because you can get swept away by your emotions, it’s important to start your day in a clear and grounded headspace. Setting daily intentions can allow you to take control over any negative emotions and change the tone of how you approach your day. Intentions are a powerful visualization technique that helps guide your energy to focus on the areas that matter. This can help you work through creative blockages and empower you with the energy you need to reach your goals. 

    Take breaks to get out of your head
    When it comes to productivity for Fives, their head is in the game—sometimes too much in the game. They can become so engrossed in a task that time passes and they haven’t moved or taken a single sip of water. Or maybe they will make a whole strategy to be productive yet struggle to actually complete things. You may think that productivity is all mental, but a lot of it depends on the integration of our three brains: the head, the heart, and the body. Fives are in the head center, so they naturally resort to analytical thinking. But for Fives to fully reach their potential, they need to “wake up” their body center. If you’re a Five, try taking walks or stretch breaks whenever you feel yourself getting stuck or over-analytical. This will help reshuffle all of those great ideas you’re sitting on. 

    Create a comforting environment
    Sixes benefit from familiarity and routine, meaning their work setup can have a profound impact on their productivity. It’s important for them to feel safe and secure so they can fully relax and let their strengths shine through. If you’re a Six, consider what you need to thrive in a work environment. For example, if you work from home, you may need a comfy chair and the right tools on hand. If you work in an office, perhaps you bring cozy elements to your workspace where you can make it feel more like home (think: hanging photos of friends, family, or pets or decorating your space with candles, plants, and art prints). This way, you’ll be at ease and fully equipped to take on any challenge with courage and confidence. 

    Slow down and work in time blocks
    A Seven’s curiosity and hunger for new opportunities make them work quickly and tenaciously. While this can be a strength, it can also cause them to rush through tasks, become scattered, or focus on future opportunities rather than the tasks at hand. If you’re a Seven who finds it hard to stay present at work or you’re working so fast that you get exhausted or miss little details, take that as an indicator to pause and take some deep breaths. Then, restructure your day to create more flexibility and room to breathe. Try working in time blocks where you dedicate a specific amount of time to a specific task. This will help you streamline your focus, take breaks in between, and then approach another task with fresh energy.

    Put your problem-solving hat on
    Eights love to feel in control of their tasks and move things along efficiently. Decisive and strong-willed, they are also great problem-solvers who aren’t afraid of a challenge. They are quick to find flaws or gaps in a plan and come up with a better solution. When Eights rely on these strengths, they can not only get more done but also inspire others to take action too. Since Eights can act on impulse, approaching their tasks from a problem-solving lens can help them reflect on the bigger picture. If you’re an Eight, practice approaching your work by identifying a problem and brainstorming several workarounds to it. If you can, it might also help to talk things out with your colleagues or someone you trust so you work through your ideas. 

    Choose your daily tasks
    Peacemaking Nines own their power when they take action on their goals. The secret to their productivity is feeling like they are the ones in the driver’s seat. While they can get carried away fantasizing about their dreams, one thing Nines can take ownership of is what they do each day. Because Nines crave harmony and connection with the people around them, sometimes they struggle to separate what’s important to them versus what’s important to others. Nines can regain control by choosing small, daily tasks to accomplish. Of course, there may be obligatory tasks as part of your day-to-day, but choosing to do things like cleaning out your inbox or educating yourself about a new industry trend can be rewarding and motivating—both in the short term and the long term.

    The Career Advice You Need to Hear Based on Your Enneagram More

  • 175 Shares

    in health and weelbeing

    I Made These 5 Wellness Changes for Spring and I’m Already Feeling 10x Better

    If you ask me, the first couple of months of the year are a trial period. Sure, I dipped my toes into a few new hobbies and tried my hand at maintaining some resolutions. For the most part, I even stuck with said new hobbies and resolutions, but January and February will always be slow months for me. They’re months where I stay in, do less, and generally take it easy. Spring is when I start to come alive—and this spring, I have big plans for what I want to accomplish, how I want to feel, and who I want to be. While that all sounds great in theory, I’ve got to start somewhere, and that place is my wellness routine. 
    I’m going to be honest: I’m not the best at sticking to routines and prioritizing self-care in the best of times. I get caught up in my to-do lists, have a go-go-go mentality, and let my wellness fall to the wayside. Prioritizing self-care is a big goal of mine for 2022 (and beyond) and now that the winter blues are firmly in my rearview mirror, I’m ready to upgrade my wellness routine for spring. Here’s how I’m setting myself up for the new season—and the rest of the year. 

    1. Getting ahead of my seasonal allergies
    Source: @picnic

    I said spring is the season I come alive, and that’s definitely true, but if I’m being completely honest, it’s also the season when I feel the most like my end is nigh. That’s how bad my allergies are. It’s to the point where I lose all nostril functionality all season long and forget what breathing normally actually feels like, my eyes will be so hot and itchy I’ll just want to flood them with cold water, and I’ll sneeze so often I start saying “I’m so sorry” before someone even gets the chance to say “bless you.” I love spring, but the onset of allergies makes me hate it, too. Enter: Picnic, the personalized allergy service that changed the way I view allergy care.
    After one short quiz, Picnic provides you with a personalized allergist-approved treatment plan to help you tackle your specific allergies. But that’s not where your care ends. With Picnic, you can message your prescribing doctor anytime you have questions about your treatment or need to make an adjustment. I absolutely love that the treatment is tailored to me and my symptoms. So often I used to pick up a random allergy medicine from my local pharmacy, only to have to go back the next week because it simply wasn’t working for me. With Picnic, I no longer have to guess—I have a ton of resources and an expert to help me get a better handle on my allergy symptoms once and for all.

    I’ve been using Picnic for the last two months, and while the true allergy season has yet to begin, I’m someone who suffers all year long. Since switching to my personalized plan, which includes Fluticasone (Flonase) and Loratadine (Claritin), I’ve noticed a major difference in my symptoms. This combination was prescribed to me based on my unique needs, and it’s worked so well so far. But if that were to change, I wouldn’t have to face the giant wall of allergy medicine at a pharmacy and gamble on what to try next. Instead, I can turn to the experts at Picnic to adjust my treatment to suit my changing needs.
    With this newfound ownership of my allergies, I’ll have better control over my personal health this spring, which will in turn allow me to focus on all of the other wellness changes I’m looking to make.

    2. Getting outside every day (yes, every single day)
    Source: Stocksy
    Getting outside was not something I used to even have to think about. Of course, I’d find myself out and about in the sunshine and fresh air at some point in the day. Whether it was walking across the street for a coffee with a coworker or even just running errands on a Saturday, I used to be outside far more than I am these days. I work from home full time, so it’s not uncommon for me to go all week without ever really leaving my apartment (save for short dog walks each day). I welcomed the stay-at-home life with open arms and now have everything I need in the four walls I call home. I do all of my exercising in my office and cook nearly 100% of my meals each week (really). Truthfully, there aren’t a ton of reasons for me to get out of the house Monday through Friday unless I’m in dire need of groceries or have a rare social event. But while I love my little home life, I can tell my body needs more movement and fresh air.  
    One way I’m getting myself up and out more is by literally scheduling time outdoors in my planner. I want to go for 15-to-30-minute walks every day of the week and have those walks planned ahead so it becomes just another item to check off my to-do list (I love the satisfaction that comes from writing a little check mark next to a task). On days I feel lazy and just not into it, I’ll take a short route; when I’m feeling myself and can tell my body is appreciating the extra movement, I’ll romanticize the hell out of the walk and take the scenic route home. This very simple change can have major benefits to both my physical and mental health. It’s a real win-win. 

    The Unexpected Workout That I Actually Enjoy (and You Might Too)

    3. Eating veggies with every meal
    Source: Louis Hansel | Unsplash
    Listen: I love food and I love cooking, but I hate vegetables. In my early 20s, I detested them so much that I’d go literal weeks without eating a single green thing. Back then, I didn’t really feel the effects of my diet so much. But as I’ve gotten older, there’s a big difference in the way I feel after I indulge in my favorite fast food (McDonald’s nuggets, I love you) and how I feel after eating a well-balanced, home-cooked meal that includes a healthy side of veggies. While there will always be a place in my heart (and stomach) for the aforementioned nuggets, this spring, I really want to see just how much of a difference vegetables can make to my overall health. This means I’ll be setting out to do something that sounds kind of crazy to someone like me: eating veggies with every single meal. 
    If you asked me to do this when I was 22, I would have laughed in your face. These days, I know there are sneaky hacks to get more vegetables in your diet and I’m ready to use them all. Some personal faves: mixing cauliflower rice and regular rice together and throwing a handful of spinach into literally anything. As someone who used to hate vegetables, I wish I would have known about these hacks ages ago—you really can’t even tell they’re in your meal. 

    4. Writing more as a creative outlet
    Source: Sixteen Miles Out | Unsplash
    As someone who writes for a living, this is kind of an ironic inclusion to this list. But over the years, I’ve written more and more for work (which I absolutely love!) and less for me. That novel I had dreams of being published in college? Don’t know her. The journaling I’ve said I want to do every Jan. 1 for the last decade? Hasn’t happened. I’m in need of a creative outlet outside of work and it’s high time I pick up a pen and just write for the fun of it—not because there’s a deadline breathing down my neck. 

    Armed with a couple of new notebooks, an iPad (which is surprisingly great to write on), and designated writing time scheduled in my planner, I’m ready to let the creative juices flow this spring and see what happens.

    5. Using Sundays as a reset day
    Source: Constance Highly for The Everygirl
    One night while scrolling through TikTok, I came across a video of a woman showing how she used Sundays to completely reset. I’m talking laundry, cleaning, planning, and self-care. It was magical, and I haven’t stopped thinking about it since. I’ve historically used Sundays as my “do nothing” days, and while I love having no plans and the freedom to just lounge around all day, the Sunday routine I saw looked both productive and relaxing—I knew I absolutely had to try it.
    So from now on, my Sundays are getting a slight upgrade. I still won’t make any plans and will still have several hours of downtime, but I’m also going to use it as the day where I set myself up for the week ahead. I’ll make sure my laundry is fresh and my space is clean. I’ll check in with my budget and plan the week ahead. And then I’ll spend the evening with a face mask, a warm bath, and my current read. Just writing that all out makes me wish it was Sunday right this second.

    What You Should Add to Your Wellness Routine, Based on Your Enneagram

    This post contains a sponsored inclusion of Picnic, but all of the opinions within are those of The Everygirl editorial board. More

  • 138 Shares

    in health and weelbeing

    I Prioritized This Easy Daily Habit and It Transformed My Life

    As 2021 came to a close and I got ready for a new year, I decided to forego making resolutions or goals and instead make a vision board that also included some key phrases. Instead of setting lofty goals for myself that I would most likely eventually give up on (and then be disappointed in myself), I made it a point to just focus on how I wanted to feel this year. I went into the vision board process with one main question for myself: What would living life as my highest self look like?
    As I pieced together the vision board and wrote down the key phrases that I thought represented living life as my highest self, a lot of them had a common theme—I was yearning to be better at truly enjoying the present moment, which can also be called practicing mindfulness. Instead of focusing so much on my future (or even feeling nostalgic about the past), I decided that I wanted to do things each and every day that bring me joy. I thought about romanticizing the little things, allowing myself small luxuries in life instead of waiting for a “special moment,” leaning into manifestation and a deeper connection with the world around me, and really learning that I have power over my own mindset.
    So after I had the understanding that I wanted to be more mindful this year, I had to figure out exactly how I was going to incorporate that habit into my life. I knew that doing a complete overhaul of my daily routine wasn’t realistic, so instead I decided on trying to do at least one thing every day that truly allowed me to be in the present moment. And I’ll be honest: I wasn’t great at sticking to this goal in January, but in February, I had a newfound determination to make it a priority. And now with a whole month of prioritizing mindfulness under my belt, I can honestly say that this daily habit transformed my life.

    What is mindfulness?
    According to mindful.org, mindfulness is defined as “The basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.”
    Another important aspect of mindfulness is the acceptance of our thoughts and feelings. Instead of trying to avoid, ignore, or change them, mindfulness means truly allowing ourselves to feel and acknowledging that there is no right or wrong way to do so. Research has shown that practicing mindfulness can increase positive emotions, reduce stress, improve sleep quality, and boost self-compassion, confidence, and creativity, among other benefits.

    How it fits into my routine
    Making mindfulness a daily habit is actually much easier than it may seem because when it comes down to it, it is simply prioritizing things that bring you joy. I think that I was intimidated by it at first because “practicing mindfulness” felt like this huge undertaking that required me to build a deep connection with the universe and do things like meditate for long periods of time every day.
    But once I realized that I was already equipped to be practicing it and simply needed to tap into it and make it a priority, it weaved itself naturally into my routine. For me, it was less about adding something new and more about taking a different approach to how I interact with the world around me. I started to do things with intention rather than to just fill time. 
    Here are a few of the things that I like to do to practice daily mindfulness:

    Manifestation or gratitude journaling. Taking time to write out your thoughts, whether they are centered on practicing gratitude, manifestations, or anything else, is one of the easiest ways to connect with yourself and take inventory of how you’re really feeling.
    Do a 5-to-10-minute meditation. This is perhaps the simplest way to practice mindfulness as a daily habit. I like to cater my meditations to how I feel and what I would like to gain from them. For example, on a day I might be feeling stressed or worried about a specific problem, I will search Spotify or YouTube for an “ease meditation.”
    Read a good book. For me, choosing to read a book over watching something on TV or scrolling on my phone tends to bring me more joy in the long run. I love being able to exercise my mind while also being entertained.
    Go for a walk. A huge aspect of mindfulness is connecting to the world around you through your senses, and there’s no better way to do that than to get outside, feel sunshine and fresh air, and observe both nature and people.
    Cook a new recipe or a slightly more complex meal. Although I sometimes dread cooking myself a nice meal, I never regret it in the end. I find that trying out a slightly more complex recipe (AKA not just making something frozen from Trader Joe’s in the air fryer) is not only rewarding but also extremely meditative.
    Practice yoga. It might seem obvious, but practicing yoga is one of the most grounding activities. When I take the time–even if it’s just 10 to 20 minutes–to go to my mat and leave everything else behind for a little while, I always finish my practice feeling extremely refreshed and present.
    Spend quality time with loved ones.  It took me a little while to realize that simply spending uninterrupted quality time with the people you love is an excellent way to connect yourself with the present moment. Even if your loved ones don’t live near you, taking time out of your day to call or FaceTime them really helps build deeper connections.
    Work on a hobby. As we get older, we often forget about the things that brought us joy in our childhood or teenage years: our hobbies. Whether you enjoy painting, photography, scrapbooking, sports, or anything else, taking that time to do something purely for fun is almost guaranteed to leave you feeling more fulfilled.
    Say affirmations aloud. At the beginning of my mindfulness journey, I also made myself a list of affirmations to focus on for the year. I try to read the list out loud to myself at least once per day.
    Stop to enjoy the sunrise or sunset. Nothing really snaps me into the present moment quite like a beautiful sunrise or sunset. I find them to be one of life’s greatest simple pleasures, so whenever I see a good one, I make it a point to stop for a second and really take it in.
    Take a few deep breaths or do a quick body scan. Practicing mindfulness doesn’t have to be an activity. It can be as simple as taking five deep, refreshing breaths or closing your eyes to do a quick body scan—which simply means to bring awareness to each part of your body from your toes to the top of your head. 

    How mindfulness has impacted my life
    Although I didn’t officially challenge myself to practice mindfulness daily until last month, I feel as though I’ve been on this journey for a little while longer. Some time around last summer, I began dabbling in meditation, I gained a newfound love of walking, and I started to do things with more intention and joy. I was going through a bit of a personal rough patch, and then suddenly something clicked for me: I realized that I, alone, have the power over my own mindset and energy. I have the ability to choose how I react to things that happen to me, and I can decide for myself whether or not I allow situations or people to affect me.
    Once I had that understanding, greater contentment and connection followed. Of course, I still have my rough days, but I now am able to feel more at peace and live with more ease. And over the course of the past month, as I’ve incorporated more and more mindfulness into my daily routine, I feel more present, more grateful, and generally happier.
    And don’t get me wrong: I’m not always “living in the present moment” and spending all of my time doing the things on the list above. I love a good four-hour TikTok scroll as much as the next gal, and there are days when I simply don’t have the energy to go for a walk or do some yoga. But I’ve learned that it’s all about the small things, and those little habits that might seem meaningless actually do have the power to transform your life.

    I Asked an Abundance Coach How To Have the Best Year Ever, and Her Tips Will Change Your Life More

  • 150 Shares

    in health and weelbeing

    What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?

    There are a lot of trendy treatments out there that promise to bring a new level of awareness to your mental health. But there’s one, in particular, that’s been popping up all over social media as of late, even though it’s not exactly new: holotropic breathwork.
    Holotropic breathwork is a breathing practice where you do fast, controlled breathing patterns, usually in a group setting, to help influence your mind and emotions, says Prof Matthew Johnson, a professor of psychiatry and behavioural sciences at Johns Hopkins Medicine, who is researching holotropic breathwork.
    The name derives from the Greek words holos, which means whole, and trepein, which means moving in the direction of something. It was developed by psychiatrists Stanislav and Christina Grof in the 1970s as a way for people to develop an altered state of consciousness without using drugs. The idea is that it can push people toward positive transformation and wholeness. It’s also used as a tool in therapy, and it’s now even being studied as a potential treatment for people with post-traumatic stress disorder (PTSD).
    Got questions on how, exactly, this all works? Here’s what you need to know.
    What does holotropic breathwork do?
    Holotropic breathwork is not going for a calming effect and instead has a goal of reaching a psychedelic type of experience, per Johnson. “It may not necessarily be easy, and it will be intense,” he says. “But it can be an opportunity to explore one’s own mind in a useful way.” It’s meant to trigger intense emotions, sensory changes, and insights.
    It is different from other breathing exercises, BTW. It’s meant to be done in pairs and overseen by someone who has been specially trained in holotropic breathwork, explains Dr Laurane McGlynn, a licensed psychologist and certified holotropic breathwork facilitator who offers weekend workshops.
    The sessions are usually set to specific kinds of music and can go on for up to three hours. “Of all of the different breathing exercises, holotropic breathwork is more on the evocative and energetic side,” Johnson says. “The breathing is definitely heavier than some other varieties.”
    READ MORE: Feeling Burned Out? Try This Super Simple Breathing Technique
    What happens during holotropic breathwork?
    Holotropic breathwork sessions are typically done in groups, with people pairing off. One person is the breather, who actually does the breathing exercise, while the other is the sitter, who is essentially there to observe. “The sitter’s role is simply to be present and available to support the breather—not to interfere, interrupt, or try to guide the process,” McGlynn says. “In addition, trained facilitators are available to offer support or body work—focused release work—as needed or requested by the breather.”
    During a session, the room is usually darkened, and cushions, mattresses, and blankets are available for the breather to use. One session usually lasts from two and a half to three hours, and there’s a schedule from start to finish. “In the first hour of a breathing session, music with fast rhythms, such as drumming music, is used to support breathing,” McGlynn explains. “In the second hour, more dramatic pieces of music are used to facilitate breakthroughs. In the last hour, slow or spiritual music is played.”
    READ MORE: How To Use Breathing To Get A Better Workout

    The breather has their eyes closed and lies down on a mat. They use their own breath and the music in the room “to enter a non-ordinary state of consciousness. This state activates the natural inner healing process of the individual’s psyche, bringing him or her a particular set of internal experiences,” McGlynn says. While there can be recurring themes with holotropic breathwork, she points out that “no two sessions are ever alike.”
    As for what this feels like, there’s a range. “At more extreme levels, someone can feel removed from themselves, like they’re not in their own body or they might actually feel more in touch with their own body,” Johnson says. “There is often sobbing and people may cough up a lot of phlegm. Sometimes folks will feel like they’re purging the body of toxins or negative thoughts.”
    At the end of the session, the breather is encouraged to create a mandala (geometric configuration of symbols) to visually represent their experience, McGlynn says. There may also be a group discussion at the end where people can share their experience.
    READ MORE: 5 Breathing Drills That Work Your Core Muscles — No Crunches Required
    Can you do holotropic breathwork on your own?
    Not really. Certain elements have to be in place for the breathing exercise to be actually considered holotropic breathwork, according to McGlynn. “If it is shorter or done alone, then it is not holotropic breathwork,” she says.
    Why is partnering up so important? “If a person encounters material that may be difficult to process, they do not have any support to process or integrate that experience,” McGlynn explains. “Holotropic breathwork offers a safe and supportive setting to process the experiences a breather may encounter during their session.” That’s where the sitter comes in.
    If you want to give it a shot, you can find a practitioner here or here.

    This article was originally published in womenshealthmag.com

    READ MORE ON: Mental Health More

  • 138 Shares

    in health and weelbeing

    How To Spring Clean Your Diet, According to a Registered Dietician

    Spring is just around the corner, and I am ready for longer days and warmer weather. With the change in season comes the need for a spring clean and time for a fresh start. While we all know about Marie Kondo-ing our wardrobes and reorganizing our living spaces, what do we know about cleaning up our diets? I don’t mean “eating clean” and restricting yourself from foods you enjoy. Instead, think of this as a time to release eating habits that no longer make you feel happy or healthy. 
    “Healthy” is a relative term that means something different to everyone, so choosing dietary preferences that fit your lifestyle will look different from mine or even your best friend’s. When it comes to making changes in your diet, it’s important to remember that you know your body best. And what better time to make healthy lifestyle changes than at the start of a new season? If your diet has been off track since the holidays, there’s no need to feel bad. Read on for ways to spring clean your diet and refresh for the new season and beyond. 

    Let go of foods that are no longer serving you
    Just like letting go of clothes that you no longer wear, spring cleaning your diet starts with letting go of foods that are no longer serving you. This includes expired food, freezer-burnt items, half-used condiments that are old, and any other foods that you won’t use (looking at you, tahini). If it’s expired, throw it out and take a mental note to not purchase that food again so you’re not wasting food. If it’s not expired but you know you won’t use it, consider donating to a local food bank.
    After you have cleared everything out, restock strategically. Keeping your favorite whole foods such as fruits, vegetables, lean protein, and nuts on hand makes it more likely that you’ll create meals packed with fiber, micronutrients, protein, and healthy fats. And it’s a surefire way to make reaching for non-nutritive options much less tempting. I’d call that a win-win. And while we are on this subject, if there are certain foods you don’t like, don’t buy them! It can be easy to feel like you have to stock up on items from the latest wellness trend, but it’s no good having wilted kale in the back of the fridge if you’re never going to eat it.

    Opt for in-season produce
    Maybe it’s because I romanticize almost everything in life, but one of my favorite things is picking out produce each week. So it comes as no surprise that new spring produce makes me equally excited. Eating in-season produce offers numerous benefits, not to mention it’s often cheaper. This spring, look for apricots, broccoli, asparagus, honeydew, and green beans, just to name a few. When shopping for in-season produce, try to make a list of fruits and vegetables you haven’t had as a way to help keep your diet from feeling monotonous. And remember, you can still reap nutritional benefits regardless of if the produce is fresh, frozen, or canned. 

    Think about what you can add
    Building balanced meals is all about what you can add to your plate, not what you need to subtract. Instead of trying to cut out less nutrient-dense options (which could lead you to feeling deprived), think about how you can add color, fiber, and flavor. This can look like incorporating vegetables into meals such as stir-fries and casseroles, sprinkling nuts and seeds on oatmeal or yogurt, and choosing healthy fats like avocados and olive oil to give meals some flavor. After all, produce gets its coloring from antioxidants, which are key to fighting inflammation. So the more colorful your plate, the more phytonutrients, minerals, and vitamins you’ll consume. 

    Cook at home more often
    It’s been a long day of work and curling up on the couch to catch up on Euphoria with a meal you didn’t have to make yourself sounds oh-so-appealing, right? I totally get it. Takeout is not only easy and convenient but also delicious. However, when you’ve ordered delivery maybe one too many times the past few weeks, it can take a definite toll on your budget and body. So how can you find ways to entice yourself to cook more at home?
    For starters, finding healthy recipes you enjoy turns preparing food at home into a labor of love instead of another task on the to-do list. And making a plan ahead of time rather than leaving it until the day of makes it less likely you’ll reach for your DoorDash app. Once you’ve got your go-tos figured out, stock up on staple ingredients to help make cooking at home a foundation of your diet. Buying nutrient-dense foods you know you love sets you up for success and makes preparing healthy meals at home much more enjoyable. 

    Be more mindful of sugar
    From Halloween to Valentine’s Day, there is no shortage of sugary treats. You shouldn’t feel shame in enjoying dessert, but consuming too many added sugars may lead to adverse health effects long term. Instead of cutting out sugar from your diet completely, look for small ways you can cut back. For example, minimizing the sugar added to your coffee or tea or replacing some of your favorite drinks or snacks with “no added sugar” options can help lower the amount of sugar you’re consuming. Reading food labels to better understand what ingredients contain sugar and looking at the added sugar amount on the product can also help you be more successful at reducing your intake. And if your sweet tooth needs satisfying, opt for naturally sweet whole foods like fruit, coconut flakes, cocoa nibs, and unsweetened yogurt. 

    Hydrate
    Water is key for so many general body functions, such as lubricating joints, keeping your skin glowing, and protecting your organs. So don’t sleep on your hydration goals this spring! A general guideline is to drink half your body weight (in ounces) of water each day, although needs may vary depending on outside temperature, exercise, and age. Bringing a water bottle with you is one of the easiest ways to ensure you will reach for water instead of other dehydrating beverages. And if you still forget to drink water throughout the day, using a straw not only makes it more convenient, but you are also more likely to drink more ounces than if you were taking a regular sip. 
    I completely understand that drinking plain water is not everyone’s cup of tea. There are many ways to flavor your water to make it taste less bland. Try adding mint leaves, lemon slices, cucumber, berries, oranges, or a combination of these to a glass of water. Additionally, drinking non-caffeinated tea or kombucha for a probiotic boost is another great way to meet your hydration needs.

    Practice mindful eating
    With the hustle and bustle of the holiday season behind us, spring is the perfect time to slow down and focus on how you’ve been eating. Maybe you find yourself aimlessly wandering to the pantry during your work-from-home day or you eat an entire bag of chips while binging your favorite show (relatable). Mindful eating is about being present in the moment and utilizing your body’s hunger and satiety cues to recognize when you are full. Although we all mindlessly eat from time to time, practicing mindfulness around food has many benefits, most notably preventing overeating and learning how to savor your food. This spring, tune into your body’s needs by taking time to slow down during your meals. This can mean sitting down at a table to eat, eating without distractions (mindless scrolling included), and pausing to check for fullness. Ask yourself: Am I still hungry or could I stop here? Take note of what your body is telling you during meals and you just might notice what it’s trying to communicate in other areas of your life too.

    15 Ways to Eat Healthier
    (without going on a diet) More