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      The 5 Healthy Habits I Strive for When I’m Feeling Unmotivated

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      Some days, I feel like a complete rockstar. I get up early, do my morning skincare routine, stay on top of my hydration game throughout the day, hit the gym, and shower. I fly through my to-do list, jump at opportunities to help coworkers, and create new tasks for myself. I feel social, I reach out to friends to see how they’re doing, and I am active in my family group chat.Other days, I feel like the human equivalent of a stale piece of bread. 
      It’s 100 percent normal to have good days and bad days. Those of you who have more good days than bad, I envy you! For me, especially this year, having a heavy amount of rough, unmotivated days has been more prominent. I’ve been trying really hard not to get too down on myself. Living alone and working from home has taken quite a toll on my mental health and, while I do my best to put my best foot forward (yay therapy! yay reaching out to friends! yay journaling!), some days I just straight up feel like garbage.
      Years ago, there was a darker time in my life where, on my days off from my job as a nurse, I literally wouldn’t get out of bed. If you’ve ever had one of those days… you already know. Feeling too anxious or depressed to get out of bed on top of feeling guilty for not being as motivated as you’re used to being is a vicious cycle and it can be tough to get out of. After too many days of feeling like an absolute blob, I made a not-feeling-so-great action plan to help me rebuild my confidence and to stay present on the days where I’m just not feeling it. Here are the five non-negotiable healthy habits that I prioritize on my most unmotivated days:

      1. Stay hydrated
      After I emerge from my nighttime slumber, I always, always, always rehydrate. Lately, I’ve been reaching for a big mason jar of hot lemon water to help me hydrate, improve digestion, and supplement some vitamin C. Drinking any kind of water is one of the easiest things you can do for your health and sets the tone for a better day. Trust me, being a dehydrated raisin withering away in bed is just not the move!

      2. Make a realistic to-do list
      I’m not talking about a list of “20 things that need to be done today.” Even on my most productive days, the likelihood that I fully complete a to-do list is rare, so I’m not trying to set myself up for failure. I’ll jot down multiple things that “need to be done at some point,” then, I’ll filter out my top three. Those three things must be done by the end of the day and I start with the least taxing first to help me ease in and to help me build my confidence. Checking something off of my to-do list always gets me going.

      3. Move my body
      I actually love working out once I get going but, like a lot of people, getting there can be the hardest part. When I’m feeling motivated and have time to spare, I could easily hit the gym for two hours to do cardio and lift which is a huge feat to tackle on days where I’m feeling low. On “blah” days, I still make sure I move my body to improve circulation, work on my mobility, and pump up my endorphins. I’m not talking anything crazy. I’ll either go on a walk if the weather is nice or I’ll pull out my yoga mat to either stretch or do a few yoga flows. 

      4. Tidy up my living space
      When I’m not feeling so hot, the last thing I want to do is fold laundry, do dishes, or round up the water cups that have been accumulating around my apartment. But this year, I’ve gotten in the habit of cleaning up as I go, no matter what (I know, groundbreaking). My grandmother was right: It has made the day-to-day cleanup more manageable. For me, there’s nothing less inspiring or more anxiety-inducing than being surrounded by clutter and having the constant visual reminder that my life is an absolute mess.

      5. Laugh
      They say that laughter is the best medicine and, honestly, I am “they.” Besides the known scientific benefits of laughing, I have found it to be one of the best ways to help me feel like myself again. Whether I find laughter in FaceTiming a friend, rewatching my favorite episode of The Office, putting on a stand-up comedy, or reading a humorous book, it is my daily challenge to find it—no joke. More

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      How 8 Nutritionists Stay Healthy Through the Holidays

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      Starting with Halloween candy and ending with over-indulging in champagne on New Year’s Eve, the holiday season is loaded with temptations and traditions that promise to wreck health goals. November and December are full of sugary hot cocoa, over-stuffed turkeys, unhealthy appetizers, Christmas cookies, and lots (and lots) of booze. Many women have food-related stress heading into the holidays, while others give up on healthy eating entirely until January 1. But reality check, ladies: you can still indulge in your favorite foods without giving up your health goals, and you should be able to enjoy the holidays (totally guilt-free). For some expert advice heading into the most decadent meals of the year, I polled eight nutritionists on how they stay healthy while still enjoying the season. 
      1. McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped

      Source: @nutritionstripped

      “Food provides our bodies with the physical nourishment it needs to feel and function its best. But it also is culture, tradition, a way to connect with others, enjoyment, and so much more. It’s so important to honor that, especially during the holidays when food is such a beautiful and important aspect of the celebration. But there needs to be a balance. Many people can fall into the pattern of eating mindlessly throughout the holiday season and not paying attention to their nutritional needs with the intention of “restarting” or dieting in January.
      The way I practice finding the right balance between food for nourishment and food for pleasure is pausing before eating and checking in with myself so I can make an intentional choice. I may say to myself, ‘I’m not hungry, but I would enjoy that dessert right now because it’s my favorite holiday dessert.’ On the other hand, I may say, ‘I’ve enjoyed a lot of my favorite holiday foods today, but I realize I haven’t eaten many vegetables and my digestion feels a little off. I’m gong to choose to fill my plate with more nourishing foods now.’ The purpose isn’t to eat perfect, but rather to slow down, bring awareness to what you want and need, and make an intentional choice.”

      2. Shana Minei Spence, MS, RDN, CDN, Founder of The Nutrition Tea

      Source: @thenutritiontea

      “I think it’s really important to try to keep your mental health in check and a priority as much as possible. Especially with what’s going on in the world now. I personally like to go for walks and get as much fresh air as possible. Not just for exercise, but moving my body particularly outside really helps destress my day and brings me clarity. I think that it’s so important to find some form of exercise that you enjoy. It’s a great mood booster and increases the serotonin and endorphins (feel good hormones). But this only works if it is exercise that you enjoy.”

      3. Elizabeth Yontz Moye, RD, Founder of Hello Spoonful

      Source: Elizabeth Yontz Moye

      “Fill up your plate with as much fiber as possible! Fiber helps with blood sugar control, appetite control, and stable energy levels. The more fiber you have with your meals (specifically carb-heavy meals) the less of a blood sugar spike you’ll have. The less of a blood sugar spike you have, the less insulin (your fat-storing hormone) you’ll release. When you experience these rapid spikes and falls, the more hungry you become shortly after eating so be sure to fill up on fiber during the holidays to say fuller, longer!”
       
      4. Valerie Agyeman, RD, Founder of Flourish Heights

      Source: Valerie Agyeman

      “As I fill my body with the right quantity and quality of food it needs, I also remember that food is for enjoyment and connection. The holidays are a time for me to connect with my family traditions, culture, and loved ones. My experience of taste, aroma, the love and intention put into the meal, surrounding myself with family and the joy of eating, all add to my experience of nourishment. It influences my mood, emotions, behavior and food choices too. While it’s been a roller coaster kind of year, remember that food is a comfort. Food is a way to feel connected. It is to be enjoyed too. And that’s OK. That’s a good thing.”

      Source: @nutritionhappens

      “Between the holiday drinks, food, and even the change in air temperature during this time of the year (colder temperatures can contribute to more water loss in the body), hydration can take a hit. Grab an extra cup of water or two between meals to replenish those fluids. For optimal hydration, we need a balance of electrolytes, which are minerals that help regulate and control the balance of fluids in the body. The three big electrolytes are sodium, potassium, and magnesium, and they’re found in natural fruits and vegetables. Try adding a few slices of cucumbers or lemons / limes in a glass of water with a pinch of salt. Not only does this help provide those extra electrolytes for hydration, but it also makes it more interesting to drink throughout the day.
      Also, make at least one meal a day as nutrient-dense as possible. The holidays can bring a lot of changes during mealtimes, like eating different foods or changing our eating routines. A nutrient-dense meal in between holiday meals (think: smoothie packed with leafy greens, a roasted vegetable salad, an omelette packed with spinach) can help you meet those vitamin and mineral goals throughout the week.”

      Source: @marisamoore

      “Instead of focusing on what not to eat, add more to the table. I volumize with veggies. I like to start with a seasonal salad, garlicky green beans, or roasted Brussels sprouts with pomegranates for a festive twist. Also, there are endless eating opportunities during the holidays, but staying active might help to keep stress at bay. Consider connecting with friends over an active meet up like going on a (masked) walk. Lastly, I use what’s in season. From pears to apples to grapes to Brussels sprouts and other greens, there are lots of options.”

      Source: @wellnessforthewin

      “Some things that I think are super important to prioritize all year, but especially around the holidays, are adequate sleep and hydration. I encourage everyone to start their day with a large glass of water before they reach for the coffee. This can help reach daily fluid needs and hopefully remind them to continue to drink water all day long! In addition, create a good routine around sleep. Go to bed and wake up around consistent times each day, and create an environment that supports good, quality sleep.
      Last but not least, plan ahead to reach your nutrition goals. Healthy eating requires a little more planning and intention, but when you think ahead, you are better able to incorporate nutrient-dense foods that support your health and immune system throughout the colder months. Remember that it doesn’t have to be all or nothing; you can truly enjoy all foods throughout the holiday season, without guilt or shame. It’s all about finding the balance that works for you and forming a healthy relationship with food.”

      8. Serena Poon, CN, CHC, CHN, Leading Chef and Nutritionist

      Source: Serena Poon

      “Make sure you’re getting enough quality sleep. A lack of sleep amplifies emotions of tension, stress and anxiety, and weakens your immune system. Make a conscious effort to get at least 5-7 hours of sleep each night. Great sleep hygiene (going to bed at the same time, turning off devices an hour before bedtime, etc.) will help you stay on track through the holidays. Also, find a grounding practice. Meditating, breathing, or repeating a mantra/affirmation can do wonders for your health and mindset.”

      How are you planning on staying healthy through the holidays? More

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      5 Ways to Upgrade Your Self-Care Routine

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      You already know that self-care should never be an afterthought (it is one of the biggest buzzwords, after all). But a modern lifestyle, busy work life, and an apocalyptic-level year (is it 2021 yet??) might have made it difficult to prioritize yourself (or make you feel guilty when you do). However, self-care is the most important insurance that you show up as your best self in every area of your life, and therefore, self-care should be completely restorative. Think about it: it’s not really caring for yourself if it doesn’t make you happier, calmer, and less stressed (looking at you, stinging face mask and overpacked workout routine!). Because the holidays are coming, stay-at-home orders are still going strong, and stress levels are through the roof, it’s time we take a look at our self-care routines and incorporate some much-needed upgrades. Here are five easy ways to update your self-care routine to ensure you’re caring for yourself in the best way possible:

      Source: @equilibriawomen

      1. Use CBD to de-stress
      TBH, I thought I mastered the self-care game until I found Equilibria’s CBD. The trendy wellness ingredient started popping up in everything from makeup to dog products a couple of years ago, but it’s stayed around for good reason (even my doctor recommended it for anxiety and stress relief). Whether self-care looks like a CBD bath in the evenings, indulging in self-massage with CBD Relief Cream to relieve aches and pains, or taking Daily Drops to feel more calm and less tension throughout your day (yes, even the busiest workdays), there’s a CBD product for your self-care routine. Pro tip: pretty much everyone on our team swears that they have the best sleep of their lives after using CBD products. And what better way to care for yourself than a good night’s rest?

      Equilibria
      Daily Drops

      use code “theeverygirl” for 20% off your first order!

      Equilibria
      Relief Cream

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      Source: @josie.santi

      2. Schedule self-care in your calendar
      When our schedules get busy, self-care is often the first thing to go since it can be put off “until tomorrow,” and the only person we’re breaking plans with is ourselves. But self-care is not selfish, nor should it be negotiable. Self-care is crucial for not only your health and wellbeing (which should be #1 anyway), but it allows you to show up as your best self in the other areas of your life, whether it’s work or tending to relationships.
      Think of it like charging an iPhone: self-care recharges your battery so that you can be energetic and motivated at work, kind and caring in your relationships, and overall show up as your best self. It’s the necessary ingredient for success in every area of your life, so treat it as such. To make sure you’re consistently prioritizing yourself, schedule self-care like workouts, baths, or downtime to read and relax into your calendar. Honor those time slots like you would any other meeting or appointment.

      Source: @bookofthemonth

      3. Read a book that makes you better
      The point of self-care is to invest time, energy, and money into yourself. Instead of spending all of your downtime bingeing another Netflix series (although there is always time for that), take some time before bed or first thing in the morning to read a book that betters you. Whether it’s a self-help book, a career advice memoir, or inspirational essays, choose to consume material that makes you happier, smarter, or healthier. Not only can a good book impact your life, but spending downtime doing something good for you will increase your confidence and can even snowball into changes in all areas of your life. Now that’s self-care. 

      Source: @ceceolisa

      4. Make sure “self-care” means “self-love”
      “Self-care” is such a buzz-worthy term in 2020 that we give it a clear definition of face masks, bubble baths, and a glass of wine or a yoga flow (whatever floats your boat). However, the root of self-care should not be wellness trends; it should be self-love. In reality, self-care does not have an exact definition; it’s anything and everything that makes you feel recharged, replenished, and cared for. If you’re not sure what that is for you, take some time getting to know yourself: think about what you believe in, what you value, and what restores you. Anything you do for the sake of self-care should be to improve the relationship you have with yourself, so saying “no” when you mean “no,” being true to who you are, and forgiving yourself are some of the most radical acts of self-care you could ever practice.

      Source: @jessannkirby

      5. Take care of your home environment
      So it’s the millionth day of staying at home: dishes are piling up in the sink, the junk drawer has gone rogue, and forget about making the bed every morning. Especially if you’re in a studio apartment like me, you might have given up all hope for keeping up with the space that you use to work, exercise, sleep, and relax in (guilty!). However, your home environment is more important for your wellbeing than you may realize. Clutter in the space translates into clutter in the mind, while a peaceful environment can impact everything from sleep quality to stress levels. If you’re looking for where to start with self-care, try starting with your home. Declutter, upgrade bedding, and add in cozy accents. Turning your home into an oasis is not only a matter of decor, but an act of self-care.

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

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      5 Reasons It’s Important to Give Compliments to Other Women Who Are Total Strangers

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      Have you really even lived if you’ve never drunk complimented another girl in a bar bathroom? I mean, seriously. What is life without compliments from your best girl friends or random women in Target? Compliments have a way of making everyone involved feel good. It feels good to give compliments and make other people feel seen, valued, and appreciated. It feels good to give love, but sometimes it’s harder to receive it.  If you’re anything like me, it’s so much easier to uplift someone else. It’s easier to give people praises for big accomplishments or even their really cute outfit than it is to be on the receiving end of praise and compliments, but we should all practice giving and receiving compliments. Here’s why:
      1. What we admire in others, we can learn to foster in ourselves
      Sometimes we compliment people we admire because they do, wear, or accomplish things we don’t think we could. We admire them for their style, their flair, or their success. I’ve heard many women say they could never do or wear the very thing I’m doing or wearing, but why can’t they? They’re just as capable and just as beautiful. What we compliment in other people may be more about us than it is about them. What we notice and admire in others really could help shape our own desires and aid us in identifying which areas we’d like to improve, change, or try something new.
      Think about the things you’re most likely to compliment someone on. I find myself complimenting people’s outfit choices, shoes, accessories, and more. So, that helped me realize that the things I noticed about others, I needed to develop in myself. I started to wear the very things I liked on someone else and it helped me to develop my own unique style. Maybe you like how other people travel a lot. This may be your own subconscious telling you that you really desire to put some stamps on your passport. If you like how ambitious someone is, maybe it’s your cue to rev it up a notch and go after your dreams. Take some time to notice what you notice. Are you lacking in that area of your life? Are there things you’d like to change? Take the time to assess and see. 

      2. Complimenting someone else doesn’t take anything from you
      Conversely, as much as complimenting another person is about you, it also isn’t. Yes, you are beautiful and capable, but so is the next woman. Yes, you have impeccable style, but so does someone else. Complimenting someone else doesn’t take away from how great, powerful, or pretty you are. The spotlight is big enough for all of us. We can all be beautiful, stunning, and radiant at the same time. There shouldn’t be any competition amongst women, as we’re all different shapes, sizes, and colors. That’s the beauty of being a woman. Genuinely complimenting someone doesn’t make you any less beautiful. Complimenting someone else doesn’t steal the attention away from you in any way.

      3. We all need reassurance
      You never know, maybe she was skeptical about the shoes before she put them on. Or, maybe she was having a really bad day before you complimented her. It sounds cheesy, but spreading a little love can really go a long way. You could really brighten someone’s day without realizing it. I’m that girl who will walk up to a total stranger to tell her she looks pretty or compliment her dress. I love how people’s faces light up when you affirm them or tell them something nice about themselves. It does my heart some good to spread some positivity and, hopefully, it makes another person feel good in the process.

      4. You could make a new friend
      Girl, I can’t tell you how many times a simple compliment led to a budding friendship. When I lived all alone in the Bay Area, this is honestly how I made most of the friends. I’d be at the function alone and before I knew it, I’d be hanging out with a friendly group of girls for the rest of the night. I’ve met some really dope people just by being willing to step outside of my comfort zone and say something nice to someone. A single compliment would lead me from standing alone to dancing the night away with a few strangers, exchanging social media information, then meeting for lunch later that week. I met a group of friends at a Galentine’s Day Party two years ago. We still keep in touch and it all started with me complimenting Fana’s beautiful lavender faux fur coat while we waited in line for the bathroom. 

      5. You could learn a lot
      I can’t tell you how many times a simple compliment has yielded in a wealth of knowledge. I learn about cool shops, store sales, new restaurants, and more. More often than not, when I compliment someone’s clothing or shoes, they tell me where they got the item and how much it cost. There’s good info out there and sometimes a simple “Hey, girl! I love that shirt” will lead you on your next shopping spree.

      Complimenting each other should come naturally, but I know that for some, it’s a bit hard. Maybe you’re naturally shy or just not quite sure how to approach someone. It’s OK. Just take it slow. It doesn’t have to be an awkward experience. Complimenting someone as they pass by could really make a world of difference in your day and in theirs. We’ve all heard it before: women need women. I think women need the right kind of women; women who are genuine, supportive, loving, and helpful to one another. There are so many things in the world that can tear women down, but building a loving sisterhood with the next woman is just one small punch in the face of patriarchy. OK, maybe it’s not that deep, but still. Let’s all make an effort to build up the next woman, grow our network, and spread more love. More

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      How to Get Through the Holiday Season Loneliness When You Can’t See Your Family

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      The holidays will be different this year, and this is a fact I am still processing. The holidays are my favorite time of year, and I know COVID-19 is real. But it is still strange to have to choose isolation during such a special time of year because of a global pandemic. I have personally been feeling the emotional effects of COVID-19 isolation since I am nearly 3,000 miles away from my hometown and family. It wasn’t until September that I started to feel a significant emotional shift. Since I have opted not to go home for Thanksgiving this year (this will be my first Thanksgiving away from home) due to taking COVID-19 safety precautions, I am truthfully feeling a double whammy of sadness. However, I know staying put is the safest choice for my family and me. I thought breaking the news to my parents would be difficult, but they beat me to it—sharing their concern about risking exposure to fly home.It’s safe to assume that I am not the only person who will be spending the holidays alone this year. With that in mind, I reached out to Dr. Gail Saltz, clinical associate professor of psychiatry at the New York Presbyterian Hospital Weill-Cornell School of Medicine and host of the Personology podcast; and Dr. Nikole Benders-Hadi, a licensed therapist and the medical director of behavioral health at Doctor On Demand, to seek out their guidance on how to cope with loneliness this holiday season. 

      Know that it’s normal to feel more lonely during the holidays
      Feeling lonely or melancholy during this time of the year isn’t abnormal. So if you find yourself feeling less enthusiastic as the holidays grow near, Dr. Benders-Hadi said these feelings aren’t uncommon. “Many people feel more lonely during the holidays since this time of year may bring back memories of time spent with family members they have lost, or feelings of sadness around the status of relationships they have with family or friends,” she told The Everygirl. “There is so much pressure to get into the holiday spirit that if you are not feeling joyous, this time of year can be very difficult.” Since we aren’t alone in having these feelings during the holidays, how do we navigate them? Our experts have a few tips. 

      Connect virtually
      Both experts agree that virtual connections can be beneficial. “Virtual connections can absolutely create a positive sense of community,” Benders-Hadi said. “Similar to how many individuals find it easier to connect to healthcare professionals from the comfort of their own home, the same rings true for developing new friendships and connections. When connecting virtually, the reach of your community is also so much more widespread across the nation and even the world, so you have the ability to learn and experience things you may never have had the opportunity to otherwise.”
      While virtual connections offer an opportunity to open up your world, Saltz said, don’t be afraid to connect one on one. “You need to pump up the emotional content of the conversation when it’s virtual,” she explained. “Be kinder, express more positive feelings, and listen to them more.”

      Source: West Elm

      Fill your time with a new hobby, but don’t isolate
      When we went into quarantine, I was the new hobby queen until I got fatigued. After talking with my therapist, I soon realized that those activities made me feel busy, but still left me feeling alone. If you’re going to pick up a new hobby, bring those you love in on it. “It’s actually more helpful to reach out to others and try to have more intimate, valuable conversations with them,” Saltz said. “That will make you feel better than a solo activity.”
      If you’re unable to go home for the holidays, try booking an online cooking experience with Airbnb (I love them) or schedule a time with a group of your family members to learn a sacred holiday recipe like sweet potato pie or mac and cheese. This way, you’re still a part of your family traditions, but now in a new way.

      Be supportive of others
      Everyone will be dealing with something different this holiday season, including loss. If you don’t know what to say to someone who is grieving, our mental health experts have sound advice. “If you know someone coping with the loss of a loved one this holiday season, reach out to let them know you care,” Benders-Hadi advised. “It can be easy to get caught up in negative thinking and grief around this time of the year, so showing that person you are thinking of them can go a long way. A simple phone call or a small gesture are great ways to display kindness to someone struggling.” Saltz added that normalizing a loved one’s grief is also important. “[Express] that you understand it is sad, rather than saying things like, ‘Don’t be sad.’ Reminisce with them of happy times with that lost one, be supportive, and be present.”

      Plan moments to look forward to
      COVID-19 has changed how we live and plan to spend time with our family and friends, but that doesn’t mean we can’t have fun reminiscing about old times while being hopeful about the future. “If you can’t be with those you love this holiday season, get together on a video call and share a laugh or some memories from afar. You can even start making plans for what you will do when you can see each other again. Having something to look forward to can help ease stress in these uncertain times, even if you have to do so with flexible travel dates,” said Benders-Hadi.  

      I hate to say this is the “new normal” because, let’s face it, none of what we’re experiencing right now is normal. But, I hope one (or all) of these expert tips helps remind you, you aren’t alone.  More

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      10 Rituals I’ll Be Using to Stay Healthy During the Holidays

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      If the holidays were exactly like the carols we sing, the season would be a happy, peaceful montage of cozying up by the fire and riding in a sleigh. Unfortunately, that’s not all it is. It’s also a lot of traveling, busy schedules, spending half of your bank account on gifts, and stress-eating the yule log (what even is a yule log, anyway!?). If we’re not prepared, the holidays can leave us feeling overwhelmed, stressed out, and just plain unhealthy. As a holistic health coach, I’m currently working with clients to prepare their minds, bodies, and habits so that the holidays can be as enjoyable, stress-free, and healthy as possible. Here are 10 rituals that I’ll be using myself to stay healthy through New Year’s Eve that can help you stay healthy too:
      1. Ditching food rules
      I used to have the idea in the back of my head that pumpkin pie, croissant rolls, mac n’ cheese, and all the other holiday dishes I loved were “bad.” Sure, it was a special occasion, but eating what I wanted at Thanksgiving or Christmas always felt like I had to make up for it later, or since it was a one-time thing, I’d binge until I was sick. Since then, I’ve learned that there’s no such thing as “bad” or “good” when it comes to diet: some foods have more nutritional value than others, but you’re not “bad” when you want to eat something with less nutritional value. When we put a moral value on foods, what’s meant to nourish us becomes associated with guilt.
      De-mystifying holiday foods and permitting yourself to eat whatever you want helps you be more in better control of your food choices. This season, I will mindfully indulge, knowing I never limit or deprive myself, whether it’s the holidays or not. Therefore, I will choose to eat smaller portions and crave more nutritious foods because getting rid of food rules will stop the want-what-you-can’t-have allure that comes with labeling foods as “off-limits.”

      2. Focusing on adding more veggies
      Thanks to ditching food rules, you bet I will be enjoying mashed potatoes, cornbread, and pasta. But I also know that those foods just don’t make me feel good. After eating too much gluten, dairy, or sugar, I feel sluggish, uncomfortably bloated, and typically get stomach aches or headaches. To stay my healthiest self and enjoy this time with my family as much as possible, I’ll still eat whatever I want (totally guilt-free), but my focus for each meal will be on adding more veggies to the plate. Holiday side dishes like Brussels sprouts, sweet potatoes, and the salad that no one touches are filled with good-for-you nutrients that will make me feel energized and satisfied. I’ll fill up my plate with the nutrients my body needs, while still being able to enjoy the traditional holiday foods that I love. 

      Source: @alainakaz

      3. Getting extra sleep
      On holiday vacation, getting a lot of sleep is a given. I’m back in my childhood room, I’m wearing cozy AF pajamas, and I don’t have to wake up at 6:30am for work–the odds of good sleep are very much in my favor. Luckily for my health goals, that extra sleep is not just a perk of a national holiday; it can also help me stay healthy. Getting enough quality sleep is beneficial for many reasons, like improving mood and energy. Plus, sleep will help me make better food decisions. Cravings (especially sugar cravings) can be worsened by lack of sleep, so if you’re not getting a good 7-9 hours, that gingerbread cookie or pumpkin pie could sound a lot more appetizing. Bottom line: the holidays are a time of laughter and family, but I’m also using them as a time to rest and restore.  

      4. Moving my body every day
      Traditionally, I was the 60-minute-workout-class-or-nothing kind of girl. Previous years, I stopped working out whenever I was traveling or my beloved exercise studios closed for the holidays. But this year is going to be different. Back in March, when the stay-at-home order hit and all gyms closed down, I was forced to fit in movement however I could, rather than depending on expensive workout classes. I started to notice I was actually listening to my body–not only about when to workout, but how (does my body need to burn some energy and dance around the living room, or does it need a relaxing yoga session?).
      Now, movement is a part of my daily routine. I don’t do a workout class or yoga flow because I’m supposed to; I do it because it will make my mind and body feel good. And I wouldn’t want to give that feeling up, whether I’m in my normal routine or at my family’s house for Thanksgiving. Some days, that movement might look like an online workout class, while other days it will look like a walk with my mom or stretching on the floor while watching a Christmas movie. No matter what kind, movement has become a non-negotiable for helping me feel my best.

      5. Having snacks before big meals 
      Another sad habit younger Josie used to have: during a day like Thanksgiving or Christmas Eve when I knew I’d be eating a lot of food, I’d barely eat anything earlier that day so I could go to the meal super hungry. Part of it was thinking that feeling ~famished~ would help me enjoy the meal more, but mostly it was to “save calories” that I could then spend on the indulgent dinner.
      However, not only is limiting foods depriving your body of crucial nutrients, but if you’re hungry and blood sugar is low, you won’t be able to make decisions based on what your body really wants (not to mention the punch hits a lot quicker). Instead, I’ll be eating at least two meals pre-feast that are filled with protein, fiber, and healthy fats to prevent hunger and low blood sugar later in the day. I will also fit in some additional nutrients like carrots, celery, or leafy greens when I know the next meal would be less nutrient-dense (looking at you, Christmas-Eve fettuccine!).

      Source: @josie.santi

      6. Keeping up with a daily probiotic
      Being the health nut that I am, I have the most stereotypical amount of supplements (they take up multiple shelves). I always put adaptogens in my coffee, love experimenting with Chinese and Ayurvedic herbs, and have never met an all-natural label that I didn’t like. However, I’m not planning on lugging around massive pill cases and supplement bottles while traveling. Instead, I’ll be packing the one non-negotiable supplement that will help me stay healthy through the holidays: a probiotic. Probiotics help keep your gut healthy, which basically keeps the rest of your body healthy too: the gut is connected to the brain, the immune system, and even your skin. If you’re looking for a one-stop-shop for a healthy body, the gut is it. Taking a probiotic also helps me digest better, reduces bloat, and keeps me, um, regular. It’s worth the luggage room.

      7. Practicing intuitive eating
      Holiday meals are proof that we don’t just eat to survive or because something tastes good; we eat for enjoyment, social connection, ritual, and celebration. Instead of scarfing down food (as tempting as that is!), I’m focusing on using mealtime as a mindfulness practice. Whether it’s Thanksgiving dinner or a plate of Christmas cookies on the counter while you’re working from home, practice eating intuitively. Notice the smells and tastes of the food, take time to thoroughly chew, and feel thankful for the nourishment you’re receiving (’tis the season!). Notice how your body is feeling and stop when you’re no longer hungry. I try to practice intuitive eating all the time, but the holidays require extra focus to make meals sacred, mindful, and intentional. 

      Source: @tourdelust

      8. Making time for myself
      To my family (and most families), the holiday season usually looks like the McCallisters before a vacation: rushed, busy, and crowded. I have a big family, and we always like to fill the holidays with lots of togetherness, parties, and traditions. The holiday season in 2020 will look a little different: it will just be my parents and siblings instead of cousins, aunts, and uncles. We’ll also be staying at home instead of running around the city or traveling to see family. While I’m most excited to finally be with my loved ones again (I’ve been quarantined in LA for way too long!), I am also going to give myself time to be alone. Whether that means going on walks in the mornings or taking a bath before bed, making time for self-care (even during times when I’m not focusing on myself) will help keep stress levels low and improve how connected I feel to my body.

      9. Cooking for my family
      In my opinion, it’s possible to make every traditional holiday dish healthier. Even replacing conventional butter with organic butter reduces some of the added chemicals and toxins, or adding chopped spinach to the sauce can boost nutrients. Healthy cooking doesn’t have to sacrifice taste, and trying to eat healthier does not have to mean you forego your favorite foods.
      To me, healthy cooking is one way I show love. Call me weird, but making a quinoa dish for my dad or getting my lamb-chop-and-bourbon-loving grandma to eat some leafy greens makes me feel so happy. In my mind, cooking healthy dishes is like giving the people I love and want to live as long as possible the nutrients that help them do that. The fact that I get to eat those nutrients and delicious dishes too is just a bonus. Not sure where to start? Check out these plant-based Thanksgiving recipes that even your most critical aunt will love.

      Source: @ebethgillette

      10. Being open to new traditions
      I know I’m sounding like a broken Bing Crosby record at this point, but this holiday season is not going to look like holiday seasons of Christmas past. While that means missing out on a lot of happy traditions, it also means we have the opportunity to take a look at traditions that are no longer bringing us joy: rushed holiday shopping, expensive wishlists, and busy schedules.
      I also think it will be interesting to see what new traditions you can try out this year that might carry into next: taking a walk after dinner, baking pumpkin bread with your sister, playing in the snow, or a cooking a dish that’s so good, you’ll want to bring to every future Thanksgiving. With the removal of old traditions we’ve kept without question for years, we have the opportunity to incorporate new traditions that are not only good for our souls, but good for our bodies too. I’ll be taking this season to find some new worthwhile traditions, and I hope you will too! 

      What rituals are you using to stay your healthiest this season? More

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      in health and weelbeing

      Why Imposter Syndrome Can Make You Your Own Worst Enemy

      by

      I speak fast when I’m nervous. Scratch that: I always speak fast, but when I’m nervous my speed kicks into high gear to the point where it can be difficult to understand me. The first time I had to give an important presentation in the workplace, I was understandably nervous. As part of my training, I knew my colleagues were planning to give me feedback post-presentation, which made me even more nervous. Once the presentation was over, I received overwhelmingly positive feedback. The only negative feedback? I spoke too fast. Sigh.It was at that moment that I realized that being nervous about doing a good job led to my nerves getting in my way. From there on out, I realized that a lack of confidence and those creeping feelings of imposter syndrome did nothing but hurt me. Now, even if I am nervous about a job interview or an important meeting, I push those nerves to the side. I know that if I give into them, they’re just going to get in my way, which in turn gives me one less thing to worry about.
      Being excited about an opportunity, feeling nervous, and lacking confidence can all lead to falling head first into an imposter syndrome black hole. Here’s why you can’t give into those feelings.

      Imposter syndrome isn’t productive
      There’s a dangerous perception spreading around the inspirational spaces of the internet that you have to shut imposter syndrome out completely, and that you can never let those feelings of doubt or insecurity even cross your mind. That’s a really unfair standard to set, and one that can make you feel even worse when you are struggling with imposter syndrome. It’s OK to have feelings associated with imposter syndrome, as long as you can set them aside before they begin to harm you.
      For example, if you’re scrolling through LinkedIn and see your dream job pop up, it’s totally understandable to worry you aren’t qualified based on the job description, but it’s not OK to choose to not apply because you don’t feel like you deserve your dream job. You can feel insecure when pitching a potential client, as long as you don’t lower your prices drastically just because they have a different idea of what your time is worth.
      Imposter syndrome is so unproductive, so acknowledge your feelings, remind yourself of where these feelings stem from and why you’re ready to move past them, and then go ahead and check imposter syndrome off your to-do list.

      Source: Gabriele Gzimailaite

      Skip the self-fulfilling prophecy
      Similar to how I learned that my fears about doing a bad job while public speaking make me actually do a bad job while public speaking, there are countless ways that imposter syndrome can lead to the exact results you were afraid of. If we tell ourselves we aren’t worthy of an exciting new opportunity, don’t put ourselves out there at networking events, or are afraid to start that business because we’ll never sell a single product, then what will happen? We won’t gain the new opportunity we wanted so badly; we won’t make any valuable new connections; we won’t ever start that business. If you succumb to imposter syndrome, you end up with the same results that imposter syndrome makes you feel will come to fruition. So what’s the point in giving in instead of taking that shot?

      Source: Andrew Neel

      You owe yourself more
      Nowadays, I don’t have to do much public speaking. As a freelance writer, I tend to stick to the written word, but there are countless other ways imposter syndrome creeps into my daily life. Is it a waste of time to pitch that really cool publication? Does anyone want me to share my work on my Instagram Stories? Can I really ask for that rate? I can’t get an answer to these questions unless I move forward. I won’t know if a publication will reject me until I pitch them. I won’t know if I can raise my rates until I try. I won’t get feedback on my work until I put it out into the world. One day I realized I owed it to myself to try. Do I get rejected? All the time. But rejection gets way easier to deal with once you’ve faced it a few times. Not to mention, by putting myself out there more and more, I don’t have all of my eggs in one basket, and don’t find myself as disappointed if something doesn’t work out.
      We all owe it to ourselves to try. This sounds cheesy, but do you really think at the end of anyone’s life that they wished they didn’t put themselves out there as much? Probably not. You without a doubt owe it to yourself to stop letting imposter syndrome be your own worst enemy. I know that is so much easier said than done, but try to remember that next time imposter syndrome is about to take hold. You’re a total badass and you’ve got this, no matter what that voice in the back of your head says. More