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      14 Things to Do If You Get Dumped That Don’t Include Texting Your Ex

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      I don’t know who needs to hear this but: don’t. text. your. ex.We’ve all been there: post-breakup, wondering where things went wrong, wanting to dig up the dirt with hopes of uncovering that one piece of artifact that might give you an ounce of closure. Rejection in any form hurts, but feeling rejected by someone you love dearly hits differently.
      Navigating the post-relationship dating scene after experiencing a breakup is hard enough as it is, but, I think I speak for a lot of us when I say that adding a global pandemic to the situation makes things exponentially more complicated. So it’s no surprise if you’ve been considering reaching out to revisit the idea of familiar past relationships.
      Heidi McBain, a Texas-based counselor for women, moms, and moms-to-be, has had her fair share of experience helping women who have struggled through breakups and divorces. “[Texting your previous partner] may be a default response,” she said. “When you were together, they were your go-to person when times were hard. When you’re going through a period of transition, it can be easy to fall back into old patterns, especially if you don’t yet have a good social support system in place that doesn’t include your ex.”
      Speaking from personal experience, I’ve found that nothing good has ever come out of texting my ex after we uncoupled. Time after time, I looked for closure and comfort from him and was often left feeling unsettled, as he didn’t have the answers I was seeking. After too many times of extending the olive branch and being left with feelings of defeat, I learned that, in my case, I couldn’t look for happiness in the place that I lost it. I started to heal once I stopped looking back.
      Texting your ex can be tempting, but I promise you, you’ll feel better if you don’t. Instead, McBain suggested identifying your support system and practicing self-care. What exactly does that look like? We’ve got you covered:

      1. Call or FaceTime a friend 
      McBain advised redirecting your impulse to reach out to that certain someone, and instead, reaching out to a friend or family member you love. Whether you want to vent or be distracted, talking to someone you love can help you to feel connected if you’re feeling isolated.

      2. Watch a comedy
      Sometimes, when life is hard, you might find yourself in need of a good laugh. I’m not sure if watching a comedy series counts as self-care, but binge-watching The Office post-breakup was my personal saving grace. If you’re looking for a new comedy to watch, check out these 11 comedies that are sure to help you look on the brighter side of things. 

      3. Clean out your closet
      Yes, that includes that hoodie of theirs that you (previously) love(d) to snuggle up with. It’s dead to us now and simply must go. Cleaning out your closet can be a great metaphor for a fresh start and will give you an opportunity to donate old clothes to someone who needs them more than you. Also, an obvious bonus, you’ll have more space for all of the Anthropologie goodies you have in your online shopping cart.

      4. Volunteer at an animal shelter
      Get in on a little bit of puppy/kitty lovin’ by volunteering at your local animal shelter. If you’re a person who can be cured by animal snuggles, reaching out to see how you can help and getting some playtime with some furry friends (without the commitment) can be a great and wholesome distraction. Pups would never leave you on read, sis. If you reach out to your local shelter, please be mindful of their quarantine precautions and protect yourself, fellow volunteers, and staff. Never go to a public place if you have symptoms of COVID-19 or know someone close to you who has it. If they’re closed to the public at this time, fostering or adopting a furry friend could be a lovely alternative to look in to. 

      5. Print out pictures of your friends and family, and switch out old pictures of your ex-S.O.
      Switch out old photos in your current frames to better reflect your current social circle. Being surrounded by pictures of wonderful memories and others that you love can be a great way to remind yourself of how loved you are and of all the goodness you have experienced.

      Source: Daria Shevtsova | Pexels

      OK, let me make this clear. Do not, I repeat, do not cut your bangs in a frenzy post-breakup. While I don’t condone cutting your own hair, I am a firm believer that a professionally-crafted, fresh cut or color can be a great way to revive your style, and can give you that pep in your step you’ve been missing. While it’s important to pick a stylist based on Yelp reviews and before and after results on their personal page, it’s now equally as important to ask the salon what precautions they will be following to prioritize infection control so that you can leave with fresh hair and fresh hair only.

      7. Make a list of the things you’re grateful for
      Good things are all around us, but when you’re feeling low or are fixated on finding closure after a breakup, it can be easy to lose sight of the positives. If you’re reaching for the phone to text your ex, divert your attention to your Notes app, a journal, or a nearby sticky note. I challenge you to reflect on five things you’re grateful for. According to Harvard Health Publishing, practicing gratitude can make you a happier person. So let’s get to writing, ladies.

      Getting up and moving is always a good idea (bonus: McBain approved this activity too). If you’re feeling down, going on a small walk or going all out at an online scheduled workout class can be a great way to get your endorphins pumping, which can have a positive effect on your mood. And that’s a self-care activity we can get behind.

      Source: Taryn Elliott | Pexels

      Journaling is another McBain-endorsed activity to channel your emotions into if you’re struggling with a breakup. Allowing yourself the space to reflect on your feelings and put them on paper can help you sort through a mess of thoughts. Get yourself a pen and a notebook, and you’re set.

      If you’re looking for another therapeutic, hands-on activity to help fill a void after a breakup, try a hand at baking. Pick out a recipe you’ve been dying to try, put on some feel-good music, and get to cooking. Relieving stress and having a yummy treat as the end reward? Sounds like a win-win situation to me.

      11. Research therapists in your area and consider making an appointment
      As great as it is to have support from friends and family during a rough time, it can be helpful to consider speaking to a therapist if you’re having trouble cutting ties with your ex, McBain noted. Transitioning out of a relationship and assuming a single identity is no easy feat. You may find yourself ruminating on the past and therapists can be a wonderful resource to helping you develop cognitive tools to help you to reframe your thoughts and move forward. Right now, many therapists are offering online therapy sessions which are a great option to seek professional care amidst the pandemic. 

      Source: Ketut Subiyanto | Pexels

      12. Download a dating app to see what’s out there
      If you’re a dating app skeptic like I was, hear me out: downloading a dating app can be a new way for you see what’s out there and to remind you that you’ve still got it. The idea of swiping seems superficial (and let’s be candid, it kind of is), but the connections that people make on the app can be very real. Downloading a dating app can be a low commitment way to dip your toes in the water if you’re looking to get back out there. If you’re not ready yet, that’s fine too! Save this one for when you are.

      When I was experiencing my first breakup, I was pretty self-centered. Not in a bad way … during the heartbreak, I needed to focus my energy on myself to keep it together and to figure out exactly what I needed to heal. After a while of being in my own head, one of the things that I found brought me joy was reaching out to others and helping them where I could. PSA: I don’t mean taking on a laundry list of someone else’s problems, because that won’t be helpful to you. Rather, partake in a simple, random act of kindness to spread some positivity. A good place to start? Send a love letter to a friend.

      Source: Daria Shevtsova | Pexels

      14. Rearrange your furniture
      You mean all those years of shamelessly watching hours of HGTV might actually pay off? Rearranging your furniture can be an easy way to switch up your design aesthetic and can be a great project to tackle while you’re looking to move forward and create a new reality for yourself. 

      If you need to cry, do it. If you want to scream, open your window and let it out. Experiencing a breakup is a loss, and grieving loss looks different in each of us. Be gentle with yourself. Be patient. We know you’re worth it. We’re here for you, girlfriend.  More

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      7 Little Things You Can Do for a Better Workout, According to Research

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      Exercise is polarizing—some people love it, some simply tolerate it, and some dread it. But one thing we can all agree on is that optimizing our workouts sounds pretty good. Whether you can’t live without your early morning spin classes or you have to force yourself to go on those bi-weekly runs, you can benefit from giving your workout a little boost. If you don’t believe us, we have the research to back us up. And here’s the best part: these handy tips and tricks won’t make your go-to workout anymore expensive than it is right now. (And most of them won’t add any time to your workout—some will even save you time!). Keep reading for seven things you can do for a better workout.
      1. Stretch it out
      When you’re rushing to squeeze in a workout, stopping to stretch before and after is easy to skip. (Kind of like flossing. Oops.) Stretching is imperative for maintaining muscle health, strength, and flexibility. A few 30-second stretches can help you get ready for a workout, and you should try to stretch again after an aerobic or weight-training workout.

      2. Snack right
      It seems there are two types of pre-workout foods people reach for: some choose to carbo load and others rely on protein-packed shakes to get the job done. It turns out that both groups are right, but there’s no need to choose one or the other. In fact, an expert panel report in Nutrition Today reminded readers that carbs, proteins, and fats are important energy sources for workouts. Protein is especially important for strength training athletes, carbohydrates are a necessary energy source for high-intensity performances, and fats are key for sustaining active people during lower-intensity training bouts. That’s right, a well-rounded diet will do more good for those looking to improve their performances than loading up on just protein or carb heavy meals. No more playing favorites.

      Source: Livvyland

      3. Drink water
      When you sweat, your body loses water, which can lead to dehydration and workout struggles. Let’s say you lose just 2 percent of your body weight in fluids: a study from the University of North Carolina found that will make your workout feel harder, make recovery post-workout more challenging, and will reduce exercise performance. Here’s the real kicker: their study found that gym-goers typically sweat out a whopping 6-10 percent of body weight in fluids. Chances are, some of us are dehydrated before we even hit the gym. Be careful and drink some water before, during, and after your next workout.

      4. Get balanced
      It’s all about the core strength. According to a study in Current Sports Medicine, exercising in a way that incorporates balance can stimulate more core muscles than if you did the exact same exercise in a stable position. In turn, having a strong core improves your overall balance and stability, which is a benefit you will feel outside the gym as well. Planks, sit ups, and fitness ball exercises are all easy examples of how you can give your core a little love. Did we mention that having a strong core can lead to rock hard abs and make physical activities easier in general?

      5. Mix it up with high intensity
      For all you busy gals out there—aka all of us—it’s time to speed up your workout a bit. No need to cut corners though—high-intensity exercises are harder to do, but are done for a shorter amount of time than similar workout methods. If you’re short on time but are willing to give it your all, you might just be able to wrap up your workout early.

      Source: The Rustic Foodie

      6. Head outdoors
      Let’s give a shout out to the journal of Environmental Science and Technology for pointing out that heading outside for a workout can lead to the exerciser feeling more energetic than it does to those who work indoors. Next time you need to blow off some steam, blow it off outside.

      7. Enjoy a cup of joe
      Last, but not least, this may just be our favorite finding. If you’ve been looking for a justification for that second—OK third—cup of coffee, then incentivize yourself with a nice pre-workout caffeine buzz. As you know, caffeine boosts your energy, and it turns out caffeine is as helpful during a workout as when you’re about to fall asleep during that 3pm meeting. A study in the International Journal of Sport Nutrition and Exercise Metabolism found that drinking a cup of coffee before a workout can improve performance and energy expenditure. If you really need help in the motivation department, a study in the Journal of Applied Physiology found that simply drinking a cup of coffee pre-workout can actually make your workout feel more enjoyable. Bottoms up! More

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      What Relocating for Love Taught Me About Independence

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      I have always admired people that seem to have lived multiple lives. You know who I mean, those people who’ve worked different careers, lived in different cities or countries, maybe even been married more than once. I envied their courage to pivot and redefine themselves. They were leading full and exciting lives. I had always hoped to one day be one of those people, but when I was finally presented with an opportunity to change my life, I found myself surprisingly hesitant. I’m American-born, Nigerian-bred walking contradiction. I was always intensely career-driven, but harbored fantasies of being Suzy Homemaker. When I was growing up, I rejected all the things I was told I must do “because I was a girl,” despite the fact that I actually really loved doing them. I’ve always pushed myself really hard and gone for the practical route over my true desires, for instance, majoring in finance when I really would’ve preferred to study art history. Could you blame me? I was consistently well-rewarded for doing just that. So, when my future husband offered me the chance to move to Paris, be Suzy Homemaker for a while, spend my time in the greatest art museums, and begin a second chapter of my life, all my worst impulses to stay the familiar, but measurably rewarding route reared their ugly heads. The journey toward finally saying “yes” to my dreams revealed to me my patterns of self-denial and my attachment to my identity—and to the approval of others. 

      I’ve always pushed myself really hard and gone for the practical route over my true desires, for instance, majoring in finance when I really would’ve preferred to study art history. Could you blame me? I was consistently well-rewarded for doing just that.

      I moved to New York City in 2005 to pursue a career in fashion, working for some of my dream brands. As the years continued to pass, I thrived. My life was good—repetitive, but good. When I started approaching 10 years in New York, I started to feel this consistent malaise that I could not verbalize. I felt like I was living the same life year after year. The jobs would change, the apartments and the boyfriends, but it felt like I was rewriting the same chapter of the book of my life. So—ever Ms. Practical— what did I do to counter the malaise? I applied to business school! 
      I went on the circuit, visiting and applying to top programs. I took the GMAT, wrote the essays, connected with alumni. I really made my life hell for two years when deep down, I knew that what I was really searching for was a justifiable way to blow up my current life and transition into the next one. After getting into some great schools, I sobered up and challenged myself to find a less expensive way to seek change. So back on the treadmill I went, continuing the upward, repetitive-but-familiar climb. 

      Back on the treadmill I went, continuing the upward, repetitive-but-familiar climb. 

      Source: @thenonster

      Then came March 2017, I was having one of the best years of my life working my dream job, in great shape, enjoying the fruits of my labor. The malaise had subsided a bit. One day, I agreed to a dinner date with a very nice Italian guy named Alessandro, who was visiting from Paris for a work conference. He was so open, happy, considerate, and fun. I instantly felt safe with him. We began a long-distance relationship between New York and Paris and five months into the relationship began serious discussions about getting engaged and being in the same city. After lots of analysis, we agreed that I would move to Paris because I had always wanted to live in Europe, the quality of life is better than New York City’s, and, well, it’s Paris. The plan was: I would move in May of the following year, take intense French lessons for a few months, and then start looking for jobs in the fall. I was thrilled. I had started working at 15 and had never taken a break in my life. 
      I worked up the nerve to tell my company that I would be leaving in a few months. But they dropped a bomb in my lap, offering me an even bigger role than the one I would be leaving. This was the best company and people I had ever worked for. I had never felt more supported and recognized in my career, and it would be a difficult environment to replicate anywhere in the world. How could I pass this up? I asked for some days to think. In my head, while I was already spending all the extra money and smiling proudly at my career trajectory, I was debating if I was really willing to deny myself my dreams of a slower pace in Paris for more “success.” Alone at night, that familiar malaise returned, along with anxiety-induced sleeplessness. 

      In my head, while I was already spending all the extra money and smiling proudly at my career trajectory, I was debating if I was really willing to deny myself my dreams of a slower pace in Paris for more “success.” Alone at night, that familiar malaise returned, along with anxiety-induced sleeplessness. 

      Alessandro saw the turmoil I was in and suggested we reconsider choosing New York because he couldn’t bear to feel he had ever held me back. Once he said that, I was met immediately with feelings of dread instead of relief. It’s like the proverbial coin flip that reveals your deepest desires right before the face of the coin is revealed. I wanted to go because, even though our combined incomes would be higher than in Paris, so would our cost of living and stress levels. I would be under pressure to deliver in the new role, traveling more, and managing a partner that was adjusting to New York City. He’d be the one taking a break he never asked for while waiting for a visa. We would both lose the social safety nets and protections that come with working in France, such as excellent affordable healthcare and job security. Finally, I wouldn’t be able to take those few months off, spend time learning French, or live in Europe. I couldn’t begin my second life. Ms. Practical wondered, “is that the price you must pay for success?” In hindsight, it feels like the answer was so obvious, but in the moment, I couldn’t see it because I was supposed to be an independent woman! But was I actually? Isn’t the truth that there is a dependency to our “independence?”

       Isn’t the truth that there is a dependency to our independence?

      Hear me out: If you’re consistently aware that you’re sitting on a house of cards, constantly competing, plotting, and striving, knowing that all you have can be yanked away at the whim of “management,” with a disappointing bonus, or the next economic downturn, are you really independent? More independent than a housewife? Maybe we are all dependent on something and shouldn’t measure ourselves or each other with that label.  
      So, I told myself to make the decision as if I lived in a world with no judgement. What did I really want? I wanted to slow down, to take a break and allow myself to need someone who wanted so badly for me to need him. I wanted to live in Europe. To start a business. Once that became clear I needed to examine why I had been holding onto my old life with clenched fists and a tight jaw; clinging to my fashion career, insisting on staying at the front of a rat-race that was eating me up inside with anxiety and constant worrying. The answer was because we attach our self-esteem to our jobs, to the brands, titles, and salaries. How would I introduce myself at parties without a big title? How could I show the progression of my life if not with promotions? The realization that my attachment to my old identity and fear of being judged was holding me back and costing me my happiness, made it easier to let go. So, I did. I resigned, emptied out my apartment, and booked a one-way ticket. It had been a very long time since I had felt the feeling of freedom that I felt when we drove the U-Haul out of New York City. One of the most exhilarating moments of my life was standing at Charles de Gaulle airport, a week later, with my nine suitcases and a clear calendar.

      Source: @thenonster

      How would I introduce myself at parties without a big title? How could I show the progression of my life if not with promotions? The realization that my attachment to my old identity and fear of being judged was holding me back and costing me my happiness, made it easier to let go. So, I did.

      Source: @thenonster

      Making the move was one big step, the second would be coming to terms with it, because the guilt that I was wasting my life and my brain didn’t magically disappear upon my arrival in France. I remember sitting in French classes full of mostly students, feeling old and silly.
      It was in conversations with my mentors and girlfriends that I got clarity, support, and maybe even a little envy. They reminded me that everyone wanted to be me. I had a responsibility to acknowledge the privilege to be able to rest and reflect on how I had spent my previous years, and a duty to use the time to thoughtfully ponder what to do next. Where was Alessandro in all this you wonder? Practically begging me to stop thinking and allow my next move to reveal itself. 
      This experience showed me that so many women were feeling the same way I had been feeling: in their attachment to their status and identities, some were tired of the pressure, questioning the career paths they were on, weighing the money and prestige against the lost time, discarded dreams, and cost to their mental health, relationships, and happiness. I also noticed how so many of the women whose career journeys I had admired had taken twists and turns on their roads to “success.” This would be my twist. The past few years have left me questioning how narrowly we define success as a society. Why don’t we place value on what I’ve achieved? Learning a new language, making new friends, experiencing more of the world. Why are those accomplishments not considered on the same level as improving my excel skills or shipping out more product for a big corporation? The answer is that it is not up to “society” but to each of us as individuals to analyze our choices and define what we consider a life well-lived.

      Why don’t we place value on what I’ve achieved? Learning a new language, making new friends, experiencing more of the world. Why are those accomplishments not considered on the same level as improving my excel skills or shipping out more product for a big corporation?

      Source: @thenonster

      I’ve never felt more vibrant, more confident, or more sure of myself and my abilities than since I arrived here. Stepping away from my old life has allowed me to find my purpose: bringing people together, communicating, advising, mentoring, and forging connections between women with the aim to help them live their best lives, on their own terms, and by their own standards. I launched In Vibrant Company as a platform to do just this.
      I’m on my way to being one of those people who has lived multiple lives. My hope is that through the stories we tell on In Vibrant Company, we may encourage even one woman to take a risk she has been considering. I hope to give “success” many different faces, to build a community that celebrates taking a break, changing your mind, allowing yourself to say “no” to more if you so choose, and allowing yourself to need someone when you’re tired. I hope that we all reassess what we consider “success” and how we calculate our value; that we drown out the internal and external noise and be easier on ourselves and others.   More

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      How To Make Sure You’re Actually Getting In Enough Water

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      Trying to get back on the fitness wagon or simply wanting to take every step to ensure optimal health? We’ll be the first to be straight enough to tell you that you aren’t achieving any of these (never mind not looking or feeling your best), if you aren’t properly hydrated. Yup, we said it. Research shows that water plays a crucial role in almost every aspect of keeping your body running1 — from regulating body temperature to getting rid of waste. That’s why it’s important to fill up your water bottles as we gear up to celebrate World Oral Rehydration Salts Day on 29 July. It’s not only a perfect opportunity to hit the reset button if winter’s made you slack on sipping enough H20, it’s also the best time to get informed about how important it is to keep hydrated.
      Signs you’re dehydrated
      Because water is so essential for your bodily functions1, which includes avoiding everything from poor performance during a workout to that dreaded feeling of constipation, being able to identify the signs is crucial…
      Here are five common dehydration symptoms to watch out for…
      You feel thirsty.2 Obviously. But, while thirst is the most common sign, it also unfortunately means that you’re already slightly dehydrated and need to start drinking up.
      Your wee is dark.2 If you didn’t already know this then it’s a good one to remember: the darker the colour of your urine, and the stronger its odour, the more likely it is that you’re experiencing dehydration. So, have a look in the toilet after a wee and stay informed.
      Your muscles are cramping.1 While you may have overdone it in the gym; weak, cramping muscles can also be a sign of dehydration. Pay attention and have a few extra sips before, during and after a workout.
      You have a headache or feeling dizzy.2 If you’re feeling light-headed1,2 or have migraine symptoms then it’s time to grab your water bottle. Headaches are one of the top signs of dehydration.
      You’re uhm, constipated. If haven’t been regular lately or, finding you’re having to strain, it could be your digestive system signalling you to drink more water.
      If you’re experiencing all of the above, no judgement — just get on top of it, stat. And no, you don’t have to throw back litres of water to undo the symptoms. Simply become more aware of the fact that you need to consume enough water. Then, stock your medicine cabinet with an oral rehydration solution — which is believed to be one of the greatest medical innovations for treating the various causes of dehydration. This doesn’t mean you get to ditch drinking water1, it simply acts as an effective treatment for dehydration when you’re experiencing its side effects. It is also especially handy for treating dehydration in the frail and in children, who are susceptible to dehydration — which can become life-threatening2, as acute diarrhoea is one of the leading causes of mortality in infants and children.

      Introducing Nudrate
      Nudrate oral rehydration salts is made into a solution and assists in preventing and restoring electrolyte loss and dehydration in infants, children and adults3. Its special formulation meets World Health Organisation standards and is the most effective intervention during the early stages of dehydration treatment4. Dehydration is especially concerning in young children as they lose fluids faster2, but rest assure, Nudrate is suitable for the whole family, from babies to adults3. Rehydration provides a range of important benefits:4

      READ MORE ON: Health Sponsored More

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      This Is The Best Way To Support Your Immune System, According To A Dietitian

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      With the COVID-19 pandemic, most of us are trying our best to keep our loved ones and ourselves safe and protected. From wearing masks to washing our hands regularly to social distancing, we each have to do our part to flatten the curve. And while we’re doing everything we can to protect ourselves from the outside, we should also dedicate time to getting our immune systems in fighting shape.
      “If it’s not already a focus of family life, this is actually an ideal time to prioritise nutrition and health,” says Retha Harmse, a Registered Dietitian and spokesperson for ADSA (Association for Dietetics in South Africa). “As lockdown restriction levels fluctuate; we will have more freedom of movement, but also more risks of contracting COVID-19. Eating a balanced diet plays an important role in maintaining health and supporting the immune system, as well as all the body’s vital systems.
      A balanced diet is the best immune support
      We’ve all seen the Whatsapp group messages that tell you to eat or drink various foods, medicinally-used plants or nutritional supplements as ‘immune-boosters’, treatments or even ‘cures’. But many (if not all) of these are misinformed and have no scientific evidence that can help protect you from the virus.
      “Of course, everyone would like to minimise their risk for contracting COVID-19, however, there is no simple quick fix to boost our immune system to guarantee that we won’t be infected. Simply put, you cannot ‘boost’ your immune system through diet, and no specific food or supplement will prevent you from contracting COVID-19. Good hygiene practice and social distancing remain the best means of avoiding infection,” explains Retha.
      READ MORE: COVID-19: Here’s How Risky Normal Activities Are, According To Doctors
      Maintaining a healthy balanced diet made up of different foods that provide a spectrum of nutrients that include copper, folate, iron, selenium, zinc and vitamins A, B6, B12, C and D is the very best way to support immune function.
      “In addition to a healthy balanced diet, a generally healthy lifestyle is also important to support your immune system,” says Retha, “This means not smoking, exercising regularly, getting adequate sleep and very importantly, minimizing stress, which is very intense at this time.”
      Enjoy a variety of foods
      Although certain foods might be a bit harder to come by, don’t fall in the trap of eating only certain foods. Variety also means including foods from two or more food groups at each meal.
      Support local businesses like Yebo Fresh who deliver fresh fruits and vegetables straight to your door. There are also options for you to donate to families in need.
      Be active
      Regular, moderate exercise is very beneficial for getting outdoors, stress relief and improved immune function. Try some of these lockdown ideas:
      You don’t need big spaces for cardiovascular exercise — running up and downstairs is great; as is skipping, and skipping ropes are inexpensive cardio tools.
      Download exercise apps for daily workouts.
      Similarly, there are many physical activity videos, including dance, martial arts and yoga, available on YouTube (check out our selection of workouts while you’re there).
      If you have a closed-in garden or courtyard-type space, play physical games such as handball, bat and ball, mini-cricket or mini-soccer as a family or couple, combining fun, bonding and exercise.
      READ MORE: How Can I Tell If My Symptoms Are Allergies, Or A Possible COVID-19 Infection?
      Make starchy foods part of most meals
      Choose whole grain, unrefined foods to add more fibre, vitamins and minerals to your diet. Good options to choose are whole-wheat pasta, multigrain Provitas or cracker bread, brown rice and bulgur wheat.
      Eat plenty of vegetables and fruit every day
      This can be challenging while we are under lockdown and want to avoid frequent shopping.
      Choose fresh, whole fruit that is naturally longer lasting such as apples, pineapple and citrus fruits.
      Eat fruits as snacks and desserts. Add sliced fruit or dried fruit to your cereal, muesli or yoghurt.
      As some fresh vegetables don’t last long, blanche or cook them on the day of purchase and then freeze for later use.
      Root and bulb veg options such as carrots and turnips, onions, garlic and ginger are longer lasting.
      Frozen and canned vegetables are also good options.
      Eat dry beans, split peas, lentils and soya regularly
      Dried legumes are not only good substitutes for meat, fish, eggs or cheese, but can also be used as affordable ‘meat extenders’ to make meals go further.
      Have milk, maas or yoghurt every day
      Maas and yoghurt will last longer in the fridge than fresh milk. For more long-term milk options buy long-life milk, skim milk powder or evaporated milk.  Fresh dairy products can also be frozen.  Eat yoghurt, with added fruit, as a snack between meals instead of a packet of chips as this contributes to the day’s nutrient intake and does not contain excess fat and salt.
      Fish, chicken, lean meat or eggs can be eaten daily
      Stock up on tinned fish options such as tuna, pilchards, and sardines. And meals such as quiches and omelettes are an easy and tasty way to use up vegetables that might spoil soon.
      READ MORE: Are COVID-19 Outcomes Worse For People Living With HIV?
      Drink lots of clean, safe water
      This is perhaps the easiest time to get into the habit of drinking enough water because you are confined to one space. Keep a bottle of water nearby so that you can stay hydrated throughout the day.
      Use fats sparingly
      Choose vegetable oils rather than hard fats, and always use only a little, as fats are high in energy but provide relatively few nutrients.

      READ MORE ON: Health Health Advice Healthy Eating Tips More

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      These Free, 10-Minute Workouts Are Perfect for Days When You’re Short on Time

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      “Petting as many dogs as humanely possible” is one of my most significant life goals.I’ve never met a dog that I didn’t like. I am the CEO of stopping on the Chicago Lakefront mid-run to pet all of the good doggos that proudly and happily trot past me. While I’m not in a place to own a dog of my own, this small fact does not stop me from getting my canine fix any time the opportunity presents itself.
      It has become very important for me to streamline my life to allow for as much time to provide belly rubs and compliments to dogs as possible. It is crucial to me that no matter what I accomplish in life, I never lose sight of prioritizing activities that I love most. Maybe for you, that joy comes from cooking, hanging out with family/friends, reading, watching Netflix, pouring a large glass of wine, or journaling. Regardless of what gets your heart pumping, I think we can all agree that making more time for the things we love is a good thing.
      So on days where I’m slammed with work, drowning in laundry, or itching to prioritize the petting of the dogs, I simply don’t have time to head to my gym and spend an hour on the treadmill (note: I have never actually spent one whole hour on a treadmill). I have always been a firm believer that quality is better than quantity (in this case, quantity being the amount of time spent working out) and have found that doing an effective, 10-minute workout is better than doing nothing at all. On the days where you don’t have time or are just looking for a quick way to move, these 13 free 10-minute workouts will have your back:

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      What are your favorite ways to workout at home? Let us know in the comments below! More

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      in health and weelbeing

      I’m Not a Morning Person—This Is the Evening Routine That Helps Me Keep It Together

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      If you were to ask any of my friends about me, I’d like to think that they’d have a lot of nice things to say. They might describe me as friendly, laid-back, and down for a good time. They may mention that I am in a committed relationship with McDonald’s chicken nuggets. They might label me as a “good listener” or a “good friend.” They might give accolades to my ability to send highly relatable memes to their DMs at any point in the day. One thing they most definitely wouldn’t say about me? That I am a morning person.I have a reputation amongst my friends and family to prioritize sleeping in over most things in life. I have an affinity for hitting my snooze button anywhere from four to nine times a morning (I wish that was an exaggeration). If you speak to me before my morning coffee, there’s a 99 percent chance that what you said did not register. No matter how many tips and tricks that I’ve tried in my efforts to become a morning person, I just can’t hang before 10am. At this point, I’ve come to accept who I am: a night owl who would rather get shit done in the evening than during the morning. 
      PSA: You don’t have to be a morning person to live a healthy, productive life. I’ve felt guilty for “failing” at morning routines for far too long, but after curating an evening routine that fits my peak energy time and makes me feel like a superhero, I’d like to argue that night owls are just as badass as the humans who work out, clean, meal prep, meditate, and do a 57-step skincare routine before they log on for work. The early bird gets the worm, but the worm that sleeps in doesn’t get eaten, am I right?
      Here are the eight habits that have made my evenings productive and have helped me to embrace the fact that I am, in fact, a night owl:

      1. Work out right after work
      I truly cannot count the number of times that I’ve set my alarm two hours early to workout and decided, in the early hours of the morning, that REM sleep is cooler than squats. I’ve found that, as with most things, my workouts are most productive after a workday when I’ve used the day to hydrate and I’ve consumed at least two meals. While the idea of a late-night workout excites me, I try to exercise before dinner so that it’s easier for me to wind down afterward. Right now, I’ll do an at-home workout or go for a one to three-mile run, and I’ll opt to work out outside so that I can get some fresh air.

      2. Listen to a podcast while cooking dinner
      I used to hate cooking until stay-at-home orders hit. When I realized that I simply could not afford using Grubhub or Doordash every night, I bought Tieghan Gerard’s Half Baked Harvest Super Simple Cookbook to turn my life around. For dinner, I grab my fav glass of vino, pick a recipe to whip up, and listen to my favorite podcast. Typically I’ll opt for a recipe that I can cook for one and save for dinner for the next few days. Dinner: done. Meal prep: done. Getting the pop culture tea: done.

      3. Tidy up my living space
      The dinnertime productivity hack that absolutely changed my life is making an effort to clean up my kitchen messes as I’m cooking. It sounds so simple, but as we all have experienced at one point or another, there’s nothing worse than staring at dirty cookware and dishes after eating and slipping into a food coma. Tidying up as I go makes doing the remaining dishes after dinner so much more tolerable. After rinsing my remaining dishes and popping them into the dishwasher, I do a quick tidy-up of the rest of my living space (I save deep cleaning for the weekend when I have more time to do that sort of thing).

      4. Take a relaxing bath
      Why has it taken me so long to get on board with taking baths? My bath time is my me time, and those 30 minutes help me to wind down after power cleaning. Am I sweating from bending over to pick up all of my clutter from my last outfit crisis? Probably. Should I get that checked out by a doctor or, at the very least, up my cardio game? Also, probably. While I’m soaking, I like to call a friend, read an excerpt from my latest and greatest book obsession, or catch up on my IG feed. I light my favorite candle, dim the lights, and play some Mumford & Sons radio to set the mood.

      5. Plan out tomorrow’s outfit
      Somewhere along the way on my journey from third grade to adulthood, I lost sight of the easiest and most rewarding task of all—laying out tomorrow’s outfit. If and when I snooze my alarm and subsequently oversleep, I need all of the extra time that I can get.Enduring an 8am clothes crisis and settling on an outfit that I feel *blah* in is not the move. In my pursuit to work from home and not lose my mind, I’ve found it helpful to make sure that I’m changing out of my morning pajamas into something cute and casual to signal to my brain that it’s time to get to work.

      6. Prep my morning coffee
      Of all the responsibilities that are knocking on my door at the time of my alarm interrupting my dreams of being married to Zac Efron, my highest priority of all is coffee. I like to streamline my coffee routine ahead of time so that everything is neatly out and ready for me to get espresso in my body as soon as humanely possible. At night, I’ll pop my Nespresso capsule into my Nespresso machine, make sure that the water is filled to the brim, and line up my mixings (oat milk, vanilla, and cinnamon) for easy morning access. 

      6. Make a to-do list for tomorrow
      I am forever an offender of adding things to my to-do list that I’ve already completed so that I can give myself credit for completing tasks. After I’m squeaky clean and pick out my outfit for the morning, I make myself a herbal tea, I snuggle into bed, and reach for my journal that sits on my nightstand. My journal is my life and is a compilation of random article pitches that I think of at 4am, blurbs talking smack about someone who hurt my feelings, and to-do lists that somehow never fully get checked off. Regardless, making my to-do list helps me to focus in the simultaneous whirlwind and brain fog of the morning. I prioritize mindless tasks to be completed first to boost my confidence and schedule more tasking responsibilities for the afternoon when my productivity levels are highest.

      8. Do something that brings me joy
      I’ve been trying really hard to limit screen time before bed, so I’ve been opting for other blue-light-free activities that bring me joy to end the evening. On a normal day, I’ll turn off the lights with the exception of the faint glow of my bedside lamp, and I’ll either revisit my Kindle, journal about my day, or doodle until my eyelids become heavy. When I feel myself daydreaming then dazing, I know it’s time to call it a night. I set my typical morning alarms (yes, plural) and tuck myself in, knowing that I am leaving a productive day behind.

      Would you consider yourself a morning person or a night owl? When do you find that you’re your best, most productive self? More

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      in health and weelbeing

      How 12 Experts Are Staying Their Healthiest While Staying at Home

      by

      I don’t know about you, but since the stay-at-home order started months ago, I’ve been moving my body less and eating more frozen pizza than I have in years. Even though 2020 has looked a lot different than we all thought it would when making health goals back in January, the well-being of our bodies shouldn’t just be a priority when we can go to juice cafes and workout studios. In fact, prioritizing health might even be more important during a scary and uncertain time. For some much-needed inspo, I asked my favorite nutritionists, trainers, and wellness entrepreneurs how they’re taking care of their bodies while staying at home. 
      1. Les Alfred, Personal Trainer, Nutrition Coach, and Host of the Balanced Black Girl Podcast
      Source: @balancedles

      “While spending so much more time at home, mental health check-ins and daily exercise are non-negotiables. For my daily mental health check-in, I’ll spend some time journaling and reflecting on how I’m feeling. My emotions have ranged from optimistic and hopeful to lonely and unsure of what the future holds. Creating space to feel while honoring all of my feelings has been incredibly helpful. I also move my body every day. Some of my favorite ways to move at home include Sun Salutations each morning, short dumbbell or bodyweight workouts during my lunch break to keep my energy up for the afternoon, and early evening walks to relieve stress before winding down for the night.” 
      Listen to the Balanced Black Girl Podcast and follow her on Instagram here. 

      2. Melissa Wood-Tepperberg, Founder of The MWH Method
      Source: @melissawoodhealth

      “Prioritizing my practice of meditation and mindful movement is what keeps me sane through anything that comes my way. Even taking just two minutes to yourself makes such a massive impact toward shifting your mood. I do this through my method of movement to sculpt beautiful, long lean lines throughout the entire body through precise, low-impact movements.”
      Try a seven-day free trial of the MWH Method and follow her on Instagram here. 

      3. Berrion Berry, Period Educator and Founder of The Flo Academy
      Source: @berrionlberry

      “My hottest tip for staying healthy while safe at home is to focus on the breath. I do a three-minute breathwork exercise every morning, then again just after lunch, and again right as I end my day. I’ve found that it allows me to remain aligned and grounded. Breathwork is extremely helpful for managing both stress and anxiety. Oh, and the song I like to breathe to is called Deeper by Sion. The power of breath is so underrated, but I love it! And it helps with period pain too (can’t forget to mention that!).”
      Join The Flo Academy and follow her on Instagram here. 

      4. May Zhu, MBA, RD, LDN, and Founder of Nutrition Happens
      Source: @nutritionhappens

      “Maximize the benefits from the leafy greens you’re eating by rotating different varieties from week to week. This will add more nutrition diversity in terms of vitamins and minerals. For example, if you chose spinach this week, maybe go for arugula or chard the next. I love doing this because it also helps me get out of a kitchen rut when I feel uninspired. If there’s a leafy green you haven’t tried, now is a great time to try it in a new recipe. Also, I love walks on days when I’m feeling something more low impact. I’ll take a walk either before or after dinner to get fresh air. Several studies support that even 10 minutes of brisk walking can improve our moods.
      I’ve been working from home for a few years now, and I’m always working on work time boundaries. One thing that has helped me set up the post-work environment to transition out of the workday is to light a candle after I finish work to set the tone for the night. Lately, I love candles from The Koop New York and Dear Sunday Co, which are both Black-owned businesses that I adore!”
      Check out Nutrition Happens and follow her on Instagram here. 

      5. Valerie Agyeman, RD, Women’s Health Dietitian, and Founder of Flourish Heights
      Source: Flourish Heights

      “I’ve been stretching more! A few weeks ago, I realized I was sitting all day on a sofa or an office chair, which hasn’t been the best for my posture. So lately, I’ve been trying different stretches throughout the day, both indoors and outdoors. It helps keep my mind and body calm and at ease.”
      Check out Flourish Heights and follow her on Instagram here. 

      Source: @danielleduboise

      “I’m focused on enjoying the little things that make me happy, whether it’s spending time with my husband and daughter or taking some time to move my body every day (I’m currently obsessed with Fit Pregnancy Club online classes). I’ve also been trying to keep my routine as normal as possible by eating plenty of leafy greens and adding Sakara Beauty Water Drops to my water first thing every morning.”
      Shop Sakara, listen to The Sakara Life Podcast, and follow her on Instagram here. 

      Source: @whitneytingle

      “I’m using this extra time to focus on nourishing my body with Sakara meals 3-5 days a week and regularly eating my go-to snack, Sakara Detox Super Bars. I try to dedicate at least 20 minutes a day for some sort of movement, whether it’s taking a walk or doing an online class. I’ve been really into Melissa Wood Health and Caravan Wellness, and I just added The Bloom Method, which is for pregnant mamas. I also try to spend some time each day filling my brain with information that helps inspire me to be more creative. I’ve been loving podcasts like The Doctor’s Farmacy, On Being, Esther Perel, and the Goop Podcast.”
      Shop Sakara, listen to The Sakara Life Podcast, and follow her on Instagram here. 

      8. Ingrid S. Clay, Celebrity Fitness Trainer and Plant-Based Chef
      Source: @ingridsclay

      “I’ve been working out every day! I do 30 minutes of cardio on an empty stomach first thing in the morning. I also always tell clients to not buy junk food (so it’s not in the house) and to only eat when hungry.”
      Book a meal plan or class pack and follow her on Instagram here. 

      9. Serena Poon, CN, CHC, CHN, Nutritionist, Reiki Master, and Founder of Culinary Alchemy
      Source: Serena Loves

      “Stay super hydrated! Drink at least 75 percent of your weight in ounces of water. Hydration is key for your entire organ system to function optimally. Also, eat the rainbow; make sure your meals and snacks throughout the day include a variety of fresh, whole produce that spans the colors of the rainbow. By doing this, you are taking in a multitude of vitamins and minerals in the most bioavailable form. Always opt for nutrient-dense meals, smoothies, juices, or broth, packed with tons of vitamins, minerals, fiber and nutrients over anything that is processed.
      Finally, connect with nature. Talk a walk, sit in the sun, open up the windows, or play in the water if you are near the ocean or a lake. Take off your shoes and stand in the grass. Do a little gardening or water your plants. Do something every day that reminds you that there is something much greater than us, the earth is healing, and whatever is happening right now will heal and pass.”
      Book a nutrition program or reiki session, download a free E-book, and follow her on Instagram here. 

      10. Mona Dan, LAc., MTOM, Herbalist, Acupuncturist and Founder of Vie Healing

      “I sit outside under direct sunlight for at least 20-30 minutes. It gives me a chance to reset and relax but also sweat a little while soaking in some vitamin D. After that, I take a hot shower and gently scrub with bath salts. I also make sure to include fresh fruits and veggies in my meals to take in lots of vitamins and minerals to keep my immunity up.”
      Shop Vie Healing and follow her on Instagram here. 

      Source: @laurengores

      “I’ve been moving my body every day, which has proven to be the most incredible medicine for me, internally and externally. Some days I have time for an hour-long workout, and other days, it’s a 15-minute yoga flow with my toddler crawling on top of me. But it’s the movement that matters, and I think it’s been key to my health and well-being during this time. Also, I’ve been doing a lot of face masking with our Summer Fridays Jet Lag Mask to make me look a lot less sleepy than I feel.”
      Shop Summer Fridays and follow her on Instagram here. 

      12. Sahara Rose, Ayurveda Consultant, Best-Selling Author, and Host of The Higher Self Podcast
      Source: @iamsahararose

      “Every day, I ask myself what I can do for my body, mind, and spirit. For my body, I love to do a barre workout followed by some yoga (especially hip openers since we are sitting so much more). For my mind, I love to read spiritual books and do some writing for my next book, Discover Your Dharma. For my spirit, I am obsessed with doing what I call “Goddess Breathwork,” which consists of deep inhales and exhales while doing cat-cows with your spine. It completely relaxes the body, so it’s easy to drop into a meditation! I feel so energized, refreshed, and in alignment with these practices. Often, I’ll break out into a spontaneous dance party because I feel so good!”
      Read Eat Feel Fresh, take the quiz to find your dosha, and follow her on Instagram here.

      What at-home health tips make you feel your best? More