health and weelbeing

Subterms

    More stories

    • 163 Shares

      in health and weelbeing

      Is ‘Girl Dinner’ Really Healthy? Experts Weigh In On The Viral TikTok Trend

      by

      Content warning: discussion of eating disorders.

      When Olivia Maher, a 28-year-old content creator from Los Angeles, first shared her “girl dinner” video on TikTok, she just wanted to see if other people, like her, had ever proudly cobbled together a meal from leftover bits. “I just thought, ‘I can’t be the only person who does this,’” she told WH.

      In the video, Olivia shows off a dinner comprised of bread, butter, grapes, cheese, gherkins and wine. “I call this ‘girl dinner,’” she narrates. The newly coined phrase now accounts over 700 million views on TikTok. Most of which depict other women’s versions of their own charcuterie board-adjacent snacks-turned-meals. Plus, a popularized sound effect by creator Karma Carr with over 250,000 posts linked to it

      The term “girl dinner” has gone viral, but it’s not exactly a full meal, nor is it just for the girlies. (Ahem, women.)

      A lot of people have questions about what “girl dinner” means and whether it’s healthy. So, Women’s Health spoke to Olivia and several experts about the intentions, health benefits and risks behind the latest trend.

      Meet the experts: Jessica Saunders, PhD, is an assistant professor of psychology at Ramapo College of New Jersey, specializing in body image, eating disorders and gender. Rebecca Ditkoff, RD, is a registered dietitian and founder of Nutrition by RD. Dr. Silvi Rajaogopal, MD, is an assistant professor of medicine at Johns Hopkins Medicine.

      What is ‘girl dinner,’ really?

      Olivia describes the activity as a “once-a-week kind of thing.”

      The meal in her video was comprised of items she had on hand at the time. This is an integral component of the “girl dinner” phenomenon: You don’t have to cook anything. Instead, you eat a random collection of foods in your pantry or fridge until you are full.

      It might be a slice of burrata from mid-week restaurant leftovers, some cantaloupe from breakfast and an artichoke washed down with some Cheerios. It’s glorified snack time.

      At its best, girl dinner is a meal that relies on intuitive eating and redefines the idea that healthy habits need to look pretty.

      “I just get to enjoy exactly what I want and the bits of everything I want to have,” Olivia says. “I’m just left feeling satisfied and giddy at the experience.”

      The TikTok trendsetter also views her “girl dinner” as a more cost-effective quick meal when compared to ordering takeout or heading to the store.

      “I don’t want to cook something. I don’t want to go grocery shopping,” she says. “[I think] like, ‘What do I have around the house that I need to get rid of?’ I’m not throwing out food [as much] this way.”

      Other TikTok users hopped on the trend, showing off their unconventional meals.

      Most videos posted with the “girl dinner” hashtag show women enjoying their own version of Olivia’s “meal”—ranging from nachos to leftover Chipotle with peanut butter and carrots.

      One TikTok user connected the phenomenon to the division of labour in heterosexual couples, connecting the trend’s reliance on “ingredient only” meals to the societal expectations that women in hetero relationships bear the weight of domestic work. Enjoying a “girl dinner” can free them from cooking for their (usually male) partner.

      The phrase has also quickly taken on a meaning beyond Olivia’s original intentions and turned into a punchline on the Internet.

      One popular video describes “girl dinner” as simply going to sleep. Even Popeyes temporarily changed its sides offering to “girl dinner,” per CNN.

      But is it actually healthy?

      Well, it depends on how you approach the trend. Olivia’s original video showed a relatively good-for-you melange of snacks. But unsurprisingly, an unplanned meal of random ingredients might not be the epitome of a healthy diet, some experts caution.

      The positives

      “[Olivia’s video] had positive aspects to it and it was a pretty big spread. There were multiple food groups represented,” says Dr. Jessica Saunders, an assistant professor of psychology at Ramapo College of New Jersey, where she specializes in body image, eating disorders and gender. It seemed like Olivia was using her dinner “to illustrate her freedoms around food and how she perceives food and takes care of herself on her own,” Saunders adds.

      The audience it’s reaching

      However, the trending “girl dinner” has presented in ways that aren’t always healthy. For one, sharing examples of food and joking about inadequate meals can be problematic for some viewers, according to Dr. Sanders.

      “The target audience for much of TikTok are adolescent girls who might not understand what normal, intuitive eating is and might think, ‘This is what I’m supposed to eat for dinner,’” she says. She also noted that some of the “girl dinner” meals she’s seen online are too small.

      “If you’re engaging in that kind of eating as a way to restrict your calories, or eat in a certain way to [show it off on TikTok] but not necessarily listening to your body and what your body needs, then it wouldn’t be helpful, it would be really detrimental,” Dr. Saunders explains. “It puts you at risk for more restrictive eating.” Saunders and other experts for the piece also noted that many trending girl dinners don’t have enough nutritional value, so they’re not the most fulfilling meals, either.

      Similarly, Rebecca Ditkoff, a registered dietitian and founder of Nutrition by RD, warns that the “comparison of plates” aspect of the trend could be dangerous if people start to use it as an example for their diets. She also finds the phrase “girl dinner” itself slightly problematic in its emphasis on gender. “The term of ‘girl dinner’ [seems] very rooted in how girls should be eating less,” she says.

      It’s all in the research

      There is already existing research about how social media puts young girls at potential risk for developing, or exacerbating, eating disorders. In 2022, a study by the Center For Countering Digital Hate found that the app’s algorithm will feed adolescent women harmful eating disorder content within minutes of joining the app.

      A trend that promotes sharing what you eat could also be harmful for those in eating disorder recovery, according to research.

      How do I have a healthy girl dinner?

      Having a plan is essential for a fulfilling diet, according to Dr. Silvi Rajaogopal, an assistant professor of medicine at Johns Hopkins Medicine. But obviously, meal prep is at odds with the phenomenon of girl dinner, which is appealing because it removes the hurdles of preparation, cooking and washing dishes. So, ultimately, experts say it isn’t the healthiest choice.

      “If the foods you have at your disposal are whole foods and less processed things, you can put together a decent meal [with the girl dinner method],” she says.

      “However, if you leave the meal up to chance and haven’t put intention behind the ingredients themselves for their nutrition profile, you may end up consuming actually far more calories, with far less nutritional value.”

      Nourishing your body is worth the extra time, says Dr. Rajagopal.“We have busy lives, if we don’t prioritize and plan, we’re left to [eat] whatever is in front of us,” she says. “We should respect ourselves from a health perspective and [eat what] actually fuels our bodies as women.”

      You can’t magically nourish yourself. You have to actively think about how to create a healthy meal.”It doesn’t work that way. It takes work for everyone,” Dr. Rajagopal explains.

      But, if you prefer the girl-dinner lifestyle, Dr. Rajagopal recommends whole ingredients that aren’t processed, so your “quick” meal still gives you adequate nutrients and sustenance.

      A good spread includes a protein, fat and carbohydrate and falls into at least four or five of the main food groups: grains, protein, dairy, fruits and vegetables and fats, says Ditkoff. Make sure your meal takes up the surface of a 10-inch plate.

      Turkey slices

      Grapes

      Cashews

      Crackers or chips

      A “fun food” like gummies or a fun size Snickers bar.

      Save your ‘girl dinner’ for special occasions.

      Olivia is aware of the criticism. She says having a “girl dinner” is more of an individual experience, rather than an example for everyone.

      “[When people post small ‘girl dinner’ meals] we don’t know what they ate earlier in the day, maybe they had a really huge late lunch and they just needed to have a little something in the evening to get them to complete their day,” she says.

      Her intention was never for it to fuel the flame of diet culture, or turn into an “eating disorder repackaged.”

      “I think [girl dinner] should be seen more as a celebration of food and eating and living the way that you want to and the best way possible,” Olivia say

      This article was originally published by Olivia Evans on www.womenshealthmag.com  More

    • 138 Shares

      in health and weelbeing

      4 Reasons Why You’ve Suddenly Developed Dark Spots Under Your Arms

      by

      Finding dark spots under your arms can be a bit alarming, like finding your first grey hair. They’re a different colour and often feel alarming, just because you’re not used to your skin being a different colour. It’s important to note that skin discolouration is normal and doesn’t detract from your beauty.

      If, however, you’d love for it to revert to its former glory, your armpits could be darker than they should be for at least four different reasons.

      READ MORE: 27 Amazing Autumn/Winter Fragrances Everyone Will Be Wearing This Year

      1. Shaving

      When you shave, you cut your hair off at, or just below, the surface of the skin. If the hair is darker than your skin colour, your skin can appear to have a dark stain, but it’s really just subsurface hair. Instead of shaving, try waxing — it gets rid of hair from a deeper level. Frequent hair removal can also trigger hyperpigmentation (velvety, dark patches) in dark-skinned women, so laser hair removal may be a solution to consider instead. Moisturise your pits often to soothe irritation from shaving and waxing and exfoliate the skin often.

      Sugar Co Sugaring Waxing Kit

      Sugar Co’s all-natural, chemical-free sugaring kit can be used at home.

      Be.Organical Out-Grown After Wax Applicator

      This plant-based oil soothes the skin and can help to reduce bumps and ingrown hairs.

      2. Build-up of dead skin cells

      Dark spots under your arms can be the result of dead skin cells that are trapped in the microscopic “hills and valleys” on your skin. Try exfoliating at least once a week with a product that contains lactic acid. In skincare, lactic acid increases cell turnover and helps eliminate dead skin cells, making it a great exfoliant.

      READ MORE: Skin And Workouts: 6 Gross Things That Happen To Your Skin While Exercising

      3. Antiperspirant and deodorant usage

      In theory, some ingredients in these products (perhaps fragrance) could inflame your skin and cause discolouration. Dark-skinned women are at most risk of this form of hyperpigmentation, which can also be triggered by friction from your arm motion. Look for deodorants that are fragrance-free or contain Pro-Vitamin B5 to reduce inflammation.

      READ MORE: Why Are Body Oils So Good For Your Skin?

      4. Acanthosis nigricans

      This medical condition causes light-brown to black markings on the neck, under the arms or in the groin. It can be related to insulin production or to a glandular disorder and it typically occurs in people who are overweight — if this applies to you, see a doctor and try to limit sugar and simple carbs to control insulin production. It can also be caused by hormones, be triggered by medication or be a condition you inherit. You can lighten your underarms with a retinol cream or one that contains alpha-hydroxy acids or salicylic acid.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

    • 150 Shares

      in health and weelbeing

      Here’s Why Burnout Among Women Is A Bigger Issue Than You’d Think

      by

      Burnout is incredibly common and even more so the further along the year goes. And women bear the brunt of burnout rates, according to studies. The issue is larger than you’d think and affects women differently than it does men. That’s because women shoulder responsibilities at home and at work, taking on roles that can be emotionally and physically draining.

      What is burnout?

      Burnout is a state of emotional, physical and mental exhaustion resulting from prolonged stress. Globally, just over 42% of women report being burned out. Women are delivering performance and business results but at a great personal toll.

      How burnout manifests among women

      International studies have shown that women in senior management roles do more to help their employees navigate work-life challenges relative to their male peers. Women spend more time helping manage workloads and are 60% more likely to be focusing on emotional support. This is important, as it helps employees feel good about themselves. But employees have reported that when they receive additional support, they are happier in their job and less likely to move.

      Women take on work at home, too

      One in three women and 60% of mothers with young children spend five or more hours a day on housework, homework and caregiving. Five hours a day is equivalent to a half-time job.

      “Burnout arises when individuals cannot access enough recovery between stressors,” explains Kerry Rudman from Brain Harmonics, a Neurofeedback organisation specialising in retraining brains.

      “We see this particularly with employed parents who face a higher number of and longer exposure to stressors from the multiple roles they play. This is compared with non-parents. And they have less ability to access periods of recovery as a result. Employed parents report several stressors. In particular, a lack of work-life balance, increased responsibilities at both work and home, greater concern for safety at work and for their kids at school, a loss of social support and isolation.”

      In collective studies conducted around the world, employed parents have reported the following in comparison to non-parents.

      Women are worn-out after work

      The compounded pressure of working while parenting, including remote schooling and working, has left many with feelings of apathy and fatigue. They feel that they are failing to live up to their own expectations across their multiple social roles. There are also indications that parents are not finding support or help from their employees.

      “Of the parents who report burnout – 90% believe their management considers productivity to be more important than mental health,” says Rudman. “Because of this, a lot of people will never discuss any issues that they are experiencing with their management or co-workers. People don’t want to be seen as incompetent or be at risk of being replaced. There is an assumption that people should be glad that they have a job right now and everyone just needs to do the extra work demanded of them as they could easily be replaced.”

      Employed parents report a range of stressors that have deteriorated their mental health. The level of household responsibilities is a particular problem. “In a survey conducted by Brain Harmonics, parents experiencing symptoms of burnout are more often responsible for all household duties. That’s compared with parents not experiencing symptoms of burnout (57 percent versus 41 percent),” says Rudman.

      In fact, the majority of parents responsible for all household duties report symptoms of burnout. These responsibilities, including caring for older adult family members in addition to children, most often fall to women. They have also been more likely to cut back on paid work during the COVID-19 pandemic in order to provide childcare. For these women, reduced paid time at work could also exacerbate the symptoms of burnout, if their responsibilities at work do not also decrease.

      Moms are worried about their kids

      Four in five employed parents say that they feel concerned about their child’s mental health. And more than one-third rate this concern as extreme.

      In a McKinsey and Co survey, parents are more likely than non-parents to report missing days of work because of burnout. They are also more likely to use leaves of absence and supported employment.

      Employed parents are more likely than non-parents to see themselves staying at their employer in two years’ time. But burnout correlates to employed parents’ likelihood of not recommending their place of work to others.

      “What’s more, stress and burnout, are the main reasons that cause people to consider leaving their jobs,” says Rudman.

      Alleviating the symptoms of burnout

      If you think you’re burnt out, or heading in that direction, therapy is a powerful tool. It’s a way to verbalise and let go of stressors while creating lasting, sustainable habits that can support a well-rounded lifestyle. Neurofeedback is another option: a non-invasive tool that can improve mental health and the feelings of physical burnout. It measures brain waves and provides a feedback signal to the brain so that new, healthier neuropathways are formed. For more information about neurofeedback training, check out Brain Harmonics.

      As with anything, burnout is a condition that needs to be treated with expertise. Chat with your doctor and a therapist to get the help you need. More

    • 138 Shares

      in health and weelbeing

      Possible And Sometimes Surprising Reasons You May Have A Sore Throat

      by

      A sore throat can be a real nuisance, causing discomfort and making it difficult to eat, talk or swallow8. While we often associate sore throats with common colds or the flu, there are several surprising reasons you might experience this irritating symptom.

      Cepacol®, known for its sore throat lozenges and hot medication, explores some unexpected culprits behind sore throats and provides effective remedies to help you find relief.

      READ MORE: Here’s Why There’s More Air Pollution In Winter – And How To Solve It

      Possible causes

      Allergies

      Did you know that allergies can cause a sore throat? Allergies can result in postnasal drip, where excessive mucus flows down the back of the nasal passage into the throat. This can cause a persistent and uncomfortable sore throat1a.

      Mouth Breathing

      Breathing through your mouth instead of your nose can result in a dry and sore throat. It can be caused by nasal congestion, excess mucus or habits like sleeping with your mouth open1b.

      Acid Reflux

      Gastroesophageal reflux disease (GERD) or acid reflux can irritate the throat and cause a sore throat7. Stomach acid travels back up into the oesophagus, irritating its lining. This irritation can lead to a sore throat7.

      Dry Air

      Dry air, especially during the winter months or in arid climates, can strip the throat of moisture and lead to a sore throat.

      Tonsil Stones

      Tonsil stones are small lumps of hardened material that can develop in the tonsils. They can cause an irritable cough, earache or a sore throat3.

      Respiratory Infections

      While colds and flu viruses are commonly associated with sore throats, bacterial infections such as group A strep, which causes strep throat, can also cause this symptom4.

      How the Cepacol® Cough & Cold Range Can Provide Relief

      In addition to Cepacol® Throat Lozenges with four flavours (Regular, Honey & Lemon, Menthol, Blackcurrant)5, the Cepacol® Cough & Cold range now includes the addition of the new Cepacol® Throat Spray which contains a combination of ivy leaf, pelargonium, and menthol. It provides temporary pain and discomfort relief.6

      Cepacol® understands the daily needs of individuals experiencing a sore throat, so, if you’re dealing with a sore throat, there’s a Cepacol® for that!

      READ MORE: 8 Sneaky Ways To Get More Movement In Your Day

      Cepacol® Has You Covered: Power Up with Our Amazing Giveaway!

      Cepacol® has always been your trusted companion for providing soothing relief for colds and flu symptoms. But this winter, we’re taking it a step further!

      In addition to helping you combat symptoms of seasonal viruses, Cepacol® is here to ensure your backup power needs are covered with our exciting giveaway.

      With its incredible power capacity, the Romoss Thunder 300W 231Wh Portable Power Station will keep your small electronic devices and appliances charged during blackouts. The power station also has two USB ports and a 60W PD port, which allows you to charge your phone, tablet, camera, or notebook quickly.

      We’re giving away a Romoss Thunder Portable Power station valued at R4 500!

      So, whether you’re fighting off the winter sniffles or battling through power outages, Cepacol® has got you covered for both your health and power needs. Keep watching our social media channels for the competition details. *T’s & C’s apply

      Cepacol®’s new range of products is now available at leading pharmacies and retailers nationwide. For more information, visit www.cepacol.co.za and join the conversation on Facebook.

      2023051910280964

      References: 

      Medical News Today. What cause a chronic sore throat. Available from: https://www.medicalnewstoday.com/articles/sore-throat-at-night#cancer. Last accessed May 2023. 

      Maple. Why does my throat hurt every winter? Available from:  https://www.getmaple.ca/blog/2022/12/02/why-does-my-throat-hurt-every-winter/. Last accessed May 2023. 

      Health Direct. Tonsil stones. Available from: https://www.healthdirect.gov.au/tonsil-stones. Last accessed May 2023. 

      Centres for Disease Control and Prevention. Sore throat. Available from: https://www.cdc.gov/antibiotic-use/sore-throat.html. Last accessed May 2023.

      CEPACOL® Throat Lozenges approved professional information, February 2022. 

      CEPACOL® Throat Spray approved professional information, February 2022. 

      Medical News Today. Sore throat and acid reflux: What is the link? Available from: https://www.medicalnewstoday.com/articles/315066#_noHeaderPrefixedContent. Last accessed June 2023.

      Medical News Today. How to deal with a sore throat. Available from: https://www.medicalnewstoday.com/articles/311449. Last accessed June 2023. More

    • 150 Shares

      in health and weelbeing

      Healthy Women Swear This “Rule” Is the Best-Kept Secret for Optimal Nutrition

      by

      If there’s one thing we’ve learned from diet culture, it’s that restricting your favorite foods or swearing off certain food groups altogether (FYI, carbs are not the enemy) is not the answer to eating healthier, losing weight, getting in shape, or feeling better. In the dieting world where detoxes and quick fixes often prevail, we’ve been conditioned to go to extremes to achieve said goals and look a certain way. ICYMI, diets are not sustainable, and definitely not any fun. 
      In contrast, the 80/20 style of eating is touted to be in it for the long haul. A flexible approach to eating, the 80/20 diet or rule’s MO is simple: Nosh on nutrient-dense foods 80 percent of the time and enjoy less nutritious eats the remaining 20 percent. Translation: You can have your cake and eat it too—just make sure you have it alongside some fruits and veggies. So, how exactly do you practice the 80/20 diet, and is it worth trying? Keep reading to find out what registered dietitians have to say. 
       

      In this article

       
      What is the 80/20 Rule?
      A healthy, well-balanced diet makes room for all foods—including indulgences (AKA foods that bring you joy). With the 80/20 eating plan, you can indulge in pizza night or National Ice Cream Day (nothing is off the table!) and still feel your best because you’re filling your plate with whole grains, lean proteins, fruits, vegetables, and healthy fats the majority of the time. You could call it the antidote to fad diets.
      “The 80/20 rule, also known as the 80/20 diet, is a flexible approach to eating that emphasizes balance and moderation,” explained Barbara Kovalenko, a registered dietitian and nutrition consultant at Lasta. “It suggests that 80% of your diet should consist of nutritious, whole foods, while allowing for 20% flexibility to enjoy indulgent or less nutritious foods. The goal is to create a sustainable eating habit that doesn’t require you to completely cut out foods you love, but rather encourages overall balanced eating.” “The remaining 20% allows flexibility for enjoying foods that may not be as nutritious, but are satisfying or enjoyable to you,” agreed Chrissy Arsenault, MBA, RDN, a registered dietitian at Athletic Muscle. “It can include treats, desserts, or occasional indulgences that you might otherwise restrict in a more rigid diet.” 
       
      How can I put it into practice?
      The jury is still out on what a “healthy diet” really means because there’s no one-size-fits-all diet—it looks different to every single person. The 80/20 rule can be effective because it’s adaptable and completely open to interpretation. After all, we each have our personal food preferences and go-to indulgences, whether it be peanut butter cups (it’s me, hi), potato chips, or your grandma’s famous lasagna. According to Johna Burdeos, a registered dietitian, the most important thing is to do what works for you that you can stick to. That said, she provided general tips for adopting the 80/20 diet:

      Focusing on adding in foods that make you feel good
      Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense, so they will help you feel full and satisfied without overeating (read: focus on adding nutritious foods, rather than subtracting less nutritious foods). Choose lean protein sources, such as fish, chicken, eggs, and legumes (i.e. beans, lentils, and chickpeas). These foods are high in protein, which is critical for hormonal health, building and repairing muscles, and many more functions in the body.

      Decide what indulgences are worth having
      While other non-sustainable (and harmful) diets may claim you need to ditch indulgences, the 80/2o principle instead views indulgences as a key part of a healthy diet and encourages you to be mindful about which foods genuinely bring you happiness versus what you may be eating out of mindlessness or habit. Maybe you decide to stop buying potato chips and Oreos at the grocery store so you fuel your body with foods that help you feel good throughout the week, and then enjoy your favorite pasta and chocolate cake when you eat out on Friday night.
      Or maybe your daily scoop of ice cream is a major source of joy, so you know to load up on fruits, veggies, clean proteins, and whole grains throughout the day so your body can feel its best. There are less nutritious foods that we use out of habit or to self-soothe, and then there are less nutritious foods that bring us so much joy and help us celebrate life. It is up to you to decide which foods fall into each category for you, and what foods (both nutritious and less nutritious) are a part of your best life. 

      Enjoy (all) of your food
      The key to making 80/20 work for you is to do so without restriction and without glorifying or villainizing any foods. It does not mean you force yourself to eat bland food for 80% of your life in order to “earn” the food you love. 80/20 is simply a mindset reframe that you can fully enjoy your birthday cake, a weekly glass of wine with friends, or your favorite Sunday takeout dinner and still have a “healthy diet.” But that doesn’t mean when you’re not “indulging,” you shouldn’t be enjoying. Instead of forcing yourself to eat boring salads or bland protein and veggies, experiment with healthier versions of foods you love (think: chickpea pasta, flavorful stews, sushi bowls, etc.) and add flavor with spices, herbs, and homemade sauces. Bottom line: You deserve to enjoy all your food, no matter if it’s categorized in the 80% or 20%. 

      Make a plan that works for you
      We’re typically wary of numbers when it comes to nutrition (tracking calories is so 2015, thank god), but 80/20 is not meant to be something you rigorously track. You don’t need to measure out a week’s worth of food to make sure that exactly 80% is nutritious or you’re limiting indulgences to exactly 20% of your diet. Instead, you can use it as a general frame of reference to know that you can indulge and fully enjoy foods you love because you’re filling your body with nutrients that make you feel amazing most of the time.
      Every person’s version of 80/20 may look different. Arsenault explains that it could mean four out of five daily meals or snacks being more nutrient-dense with a daily “treat,” eating nutrient-focused on weekdays and indulging a little more on the weekends, or being mindful of eating more fruits, veggies, and nutrient-dense whole foods when you know you’re going to indulge a little more like on a vacation. Apply the 80/20 mindset to however it works best in your life, knowing that the end goal is to live a balanced lifestyle where your body and joy are both prioritized. 

      What are the benefits?
      It encourages balance
      Step aside, engrained food rules. “The 80/20 ‘diet’ promotes a balanced approach to eating by allowing for flexibility and moderation,” Arsenault said. “It can help prevent feelings of deprivation or the sense of being on a restrictive diet, which can be difficult to sustain long-term.” Bottom line: Any and all foods are welcome in moderation. The 80/20 non-diet “diet” offers a framework that provides the structure for a healthier eating plan but with freedom from restrictions and rules. “Allowing occasional indulgences can help maintain a positive relationship with food and prevent feelings of guilt or shame,” Arsenault affirmed. Kovalenko agreed, explaining that the 80/20 way of eating can reduce the likelihood of restrictive behaviors or disordered eating patterns. 

      It’s actually sustainable long-term
      Depriving yourself of “bad” foods or foods you love is a recipe for disaster (read: excessive cravings, overeating, or binge eating). Plus, deeming certain foods off-limits over an extended period of time is unfeasible and can be detrimental to your health. The good news? “The 80/20 rule is often seen as a more sustainable approach compared to strict or extreme diets where you stop following it after 1-2 weeks,” Arsenault conveyed. “It recognizes that it’s unrealistic to completely avoid all ‘unhealthy’ foods, and by incorporating them in moderation, it becomes easier to stick to a healthy eating plan over time. This creates more of a sustainable habit that you can maintain.” Unlike many other eating plans that have servings, macronutrients, or calories to count (which are unsustainable at best, but potentially harmful), the 80/20 rule is less rigid and more about doing what feels right to you.

      It can improve your overall health and make you feel better
      Because the 80/20 rule calls for eating mainly whole, nutrient-rich foods, you may notice other perks besides feeling free from restrictive diet rules. “Eating nutritious foods can give you more energy, improve your mood, and help you sleep better,” Burdeos said. But also, joy is a nutrient too. According to US News & World Report, we have better digestion, nutrient absorption, and less of a tendency to overeat when we’re eating food we enjoy. As registered dietician, Brigitte Zeitlin told Well+Good, “Food is nourishment in a lot of different ways…it also nourishes our soul, and we should be eating foods we like, foods that feel good to us.” 80/20 allows for the benefits that come with enjoying your food without deprivation and filling your body with a variety of nutrients–both of which are necessary for optimal health.
       
      Are there any potential downsides?
      While the 80/20 approach to eating clearly has bragging rights, it does come with some potential drawbacks. “It may lack structure for some people,” Burdeos noted. “It can be hard to define what ‘healthy’ and ‘unhealthy’ foods are. What is considered healthy for one person may not be healthy for another. So it is important to be mindful of your own individual needs and goals when following the 80/20 diet.” Arsenault also alluded to its vagueness: “The 80/20 rule is a general guideline, and the specific ratio may vary from person to person,” she stated. “Some individuals may find it challenging to accurately measure the exact percentages, leading to potential inconsistencies or overindulgence.” In other words, because the percentages are ambiguous, it can lead to obsessing over the numbers and restrictions. And who wants to be doing the math all the time? Focus on relishing in the foods you love, not getting the proportion down perfectly. 
      Then there’s the risk of overeating. While the 20% allowance for indulgences is intended to be moderate, Kovalenko acknowledged that the flexibility may lead to overconsumption of less nutritious foods, which can hinder progress toward health goals. “It’s essential to maintain portion control and make mindful choices within the 20% flexibility,” Kovalenko advised. “Additionally, those with specific health conditions or dietary restrictions may need to modify the ratio or approach to suit their needs.”
      Lastly, while the 80/20 mindset is meant to be a freeing practice, Arsenault explained that many people fall into the trap of demonizing foods as “bad” when practicing the 80/20 rule: “While designed to be balanced, many people end up labeling food as either ‘good’ or ‘bad,’ thus establishing guilt whenever they eat the ‘bad’ foods. No food is inherently bad—and it’s all about balance.” Instead of thinking of the 80% for “good” foods and 20% for “bad,” know that all foods are equally important for different purposes and are intended to be part of a healthy diet. 

      Please consult a doctor or a registered dietitian before beginning any regimen. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      Gentle Nutrition: The Non-Diet Approach to Optimal Health and Happiness More

    • 50 Shares

      in health and weelbeing

      100+ Affirmations For Women

      by

      Words hold power, which is probably why positive self-affirmations are so effective. Introduced by the ancient Hindus and Buddhists and again in the 17th century by French philosopher Rene Descartes—who famously quoted “I think, therefore I am”—repeating positive statements to yourself is nothing new. In fact, science has shown that using affirmations in your daily life can shift your mindset, boost self-esteem, and change your perspective for the better. We’ve rounded up over 100 positive affirmations for women from all walks of life. Pick your favorite and repeat it to yourself daily, write down a few that resonate with you, or bookmark this page and turn to it as needed. Whatever you decide, these affirmations will help you feel empowered and stop negative self-talk once and for all.

      100+ Affirmations for Women
      Positive Affirmations
      Everyone has off days; it’s part of being human. However, these positive, daily affirmations will help you lead a happy life full of positive energy, and even the most trying times will be no match for you.

      I have a strong will and can do anything I put my mind to.
      I am full of confidence, and everyone around me can feel that.
      I am who I am, and I love myself for it.
      I believe in the woman I’m becoming.
      My inner strength is invincible.
      I have the ability to do great things.
      I have everything I need to succeed.
      I attract happiness into my life.
      I am powerful and fearless.
      I am a strong and confident woman.
      My life is beautiful, and I’m grateful for all that I have.
      There is nothing I can’t accomplish.
      I have enough. I do enough. I am enough.
      I am amazing and capable of far more than I realize.
      I believe in myself.
      I don’t have to be perfect all the time.
      Every day is a fresh start.
      I can make a difference.
      My thoughts and ideas matter because I matter.
      I add value to the world.
      I am beautiful, powerful, and talented.
      The world is filled with endless opportunities for me.
      My contributions are unique and meaningful.
      I am confident in my sexuality.
      I empower myself and all the women in the world.
      I commit to living a joyful and happy life.
      No one can dull my sparkle.
      I have what it takes to make my dreams come true.
      I am unstoppable.
      The universe has my back, always.
      I am open and ready to learn.
      I have the power to stand up for what I believe in.
      Every challenge is an opportunity to grow and improve.
      I acknowledge my self-worth.
      I am living my best life.

      Morning Affirmations
      Your mornings set the tone for the day. Make it a habit to repeat these to yourself first thing, and grant yourself the gift of an amazing day ahead.

      Today, I choose happiness.
      I create my reality.
      I am confident and capable.
      The world is my oyster.
      Today, I release all fear and doubt.
      I embrace my best self today.
      It’s OK to make mistakes.
      My mind is clear and focused.
      I have slept well, and I am ready to tackle the day.
      I am too determined to be defeated.
      My cup is overflowing with abundance.
      Everything I need comes to me easily and effortlessly.
      I can do anything, but I can’t do everything.
      I will accomplish my goals today.
      My goal is possible.
      I am on the path that is meant for me.
      I will be present in every moment.
      Everything is temporary.
      All I need is within me.
      I am the best source of my own motivation.
      I choose my attitude.
      I will be present in every moment.

      Affirmations for Health
      Health is wealth. But with crazy schedules and chaos, it’s easy to let taking care of your physical and mental health fall on the back burner—until now. With these positive affirmations for optimal health, you’ll feel stronger, more body positive, and shower yourself regularly with unconditional love.

      My body is a temple, and I treat it with love.
      I am perfect and complete exactly as I am.
      I love my body as it is.
      Self-care is a necessity, not a luxury.
      I will look after myself.
      I am beautiful.
      There is no reason to compare myself to others.
      I am grateful for my body and all it has done for me.
      I am comfortable in my own skin.
      My body is capable of incredible things.
      I listen to my body and give it what it needs.
      I nourish my body with food and exercise.
      I take care of both my body and mind.
      I’m feeling better each day.
      I am happy and healthy.
      I eat a balanced diet.
      My body is powerful.
      My mind and body are in harmony.
      I have so much energy.
      I commit myself entirely to feeling good.
      My mind is strong and disciplined.
      I am attracting positive people and circumstances into my life.
      Being confident comes naturally to me.
      I love myself unconditionally.

      Affirmations for Healing
      In moments of doubt and questioning your self-worth, turn to these affirmations to ground yourself in the present and remind yourself that you have conquered everything you’ve ever faced.

      I am worthy of love.
      I am healing.
      Even on my weakest days, I get a little bit stronger.
      I am a whole person; I complete myself.
      When struggling, I grant myself grace and compassion.
      I made the right decision.
      Change is hard, but I can do this.
      I deserve to experience joy and laughter.
      Life is full of magic.
      It will get better.
      All is well.
      I trust my judgment.
      I choose joy over sorrow.
      I am in control of my own safety now.
      My intuition is a helpful guide.
      I will always do my best, and that is enough.
      I am surrounded by people who uplift and want the best for me.
      My home should be a haven of peace, warmth, and safety.
      There is nothing wrong with me. I am not broken in any way, shape, or form.
      My past does not define me.
      I am in control of my own story.
      I forgive myself.

      Affirmations for Dating
      These love affirmations will help you cultivate and strengthen the relationship you have with yourself, and if you want a partner, they’ll help attract the right one into your life.

      I am open to love, and I attract my ideal partner.
      Being in my own company is fulfilling and important.
      I love myself.
      I am not alone; I am surrounded by people who love me.
      The right person will come at the right time.
      I don’t chase; I attract what is meant for me.
      The most important relationship is the one I have with myself.
      I complete myself.
      I answer to no one but myself.
      Being single does not make me less than.
      My life is full of endless opportunities I am free to choose.
      I have freedom.
      I love my own company.
      Dabbling in new hobbies is right at my fingertips.
      Being in a relationship does not equal happiness.
      Being single is not the same as being alone.
      Every day, I will practice the art of self-love.
      I am 100% responsible for my own happiness.
      I don’t have to change myself for anyone else.

      Affirmations for When You’re Struggling
      Use these affirmations to embrace your power and remind yourself just how capable you are day in and day out.

      One day at a time.
      I am stronger than I know.
      My actions are the one thing I can control.
      I am on a good path.
      I wake up every day with courage.
      My life is a gift.
      I decide who I become.
      I am stronger than whatever life throws my way.
      I have the strength to keep going.
      I can and I will.
      Amazing things are coming my way.
      I like who I’m becoming.
      I am changing my life.
      Negative thoughts will not get me down.
      What I do today creates a better tomorrow.
      I can do this. I won’t give up.
      I have the courage to say “no.”
      Every day is a blessing.
      I can change my story.
      I am willing to work on myself.
      Everything will be OK.
      My bravery shines in everything I do.
      Life is tough, but I’m tougher.

      200+ Affirmations For Anxiety More

    • 125 Shares

      in health and weelbeing

      Morning Routine Hacks for Better Digestion Throughout the Entire Day

      by

      Despite what #GutTok may have you believe, you don’t have to down olive oil shots, nosh on stewed apples, and graze on papaya seeds for the sake of digestive health and beating dreaded bloat. Sure, optimizing gut health is where it’s at, and hot girls have IBS, but the reality is there are no quick fixes or cure-alls to GI issues, even if said olive oil elixir worked for your favorite TikToker (I would know—I’ve had too many digestive drama episodes to count). Instead, start your morning off on the right foot with a few simple habits that can translate to a bright-eyed and bushy-tailed day with only one main objective: a happy gut. I asked dieticians and gastroenterologists for the top morning practices that are (actually) essential for boosting gut health and digestion.
       
      1. Drink water first thing
      Staying hydrated is vital for optimizing your skin, digestion, hormone balance, sleep quality, and mood, so why wouldn’t you kick off your morning with a tall glass of warm lemon water to jump-start the digestion process? “Drinking a glass of water first thing in the morning helps flush out toxins and supports morning bowel movements,” described Tanya Mezher, MS, RD, CDN, Lead Functional Practitioner at Malla.
      If you still need convincing, sip on this: “The most abundant molecule in the cells lining your digestive tract is water, accounting for 70 percent or more of total cell mass,” conveyed Dr. Lance Uradomo, M.D., M.P.H., an interventional gastroenterologist at City of Hope Orange County Lennar Foundation Cancer Center. “Water is crucial for those cells to function properly and for your gut to digest food easily.” So before you reach for your morning cup of joe or bite into your breakfast, wake up and hydrate your body with some H2O. For overachievers, the addition of lemon also helps fight indigestion, heartburn, bloating, constipation, and gas formation. 
       
      2. Prioritize breakfast and make it your largest meal of the day
      They say breakfast is the most important meal of the day, and when it comes to your gut, it’s true. “Because of the body’s circadian rhythm, we create less stomach acid later in the evening when the sun is down, so when we eat larger meals at night, we might not be able to optimally digest these meals,” explained Paulina Lee, MSHS, RD, LD, a gut health functional dietitian and founder of Savvy Stummy, LLC. “Fueling with a bigger breakfast can help us obtain nutrients optimally when our digestion is more awake in the mornings.”
      Don’t let a hectic schedule or tough work deadline make you skip breakfast, and plan ahead so it’s an afterthought or something you grab on the go. Take time to sit down and eat mindfully, and turn off social media, emails, and TV to eat fully present. “Chewing each bite well without distractions or multi-tasking can help you relax and digest better by setting you into a more ‘rest and digest’ phase,” Lee affirmed. 
       
      3. Eat foods rich in fiber and fermented foods
      Fiber is a type of carbohydrate that the body can’t digest, so it passes through the body undigested and makes its way to the gut, promoting regularity and relieving GI issues. “Fiber, especially prebiotic fibers, are fuel for a healthy gut microbiome,” Lee explained. “These fibers are digested by beneficial gut bacteria so they can make healthful by-products like short-chain fatty acids that support the gut barrier, decrease inflammation, manage the pH of the gut, and keep oxidative stress at bay.” Easy ways to sneak in extra fiber? Sprinkle your yogurt with flaxseeds or chia seeds, top your oatmeal with berries, use whole grain bread for your avocado toast, or whip up a veggie omelet or scramble.
      In addition to fiber, fermented foods are crucial for gut health. “Fermented foods contain and feed healthful probiotics, which are beneficial to healthy digestion,” Dr. Uradomo said. But that’s not all probiotics bring to the table. “Probiotics may decrease gut-associated inflammation, which contributes to poor immunity and other metabolic imbalances,” Lee elaborated. Just how much of this type of superfood do we need? Lee recommended at least 1-2 tablespoons of fermented foods daily. Whether you blend coconut yogurt or kefir into your morning smoothie or incorporate sauerkraut or kimchi into your breakfast burrito, you’ll be doing your gut a major solid.
       
      4. Sip on ginger tea
      Ginger does more than deliver its signature spicy zest to savory dishes and baked goods. Consider it your gut’s BFF thanks to its antioxidant and anti-inflammatory properties that can support digestion and combat bloat by stimulating saliva and stomach acid production. “Because ginger has anti-inflammatory and gastro-protective properties, it may relieve digestion, bloating, and inflammation,” Lee echoed. “In Traditional Chinese Medicine, ginger is often used for indigestion, and there’s additional research to show it improves feelings of nausea.”
      But the plant’s good-for-you qualities don’t stop there. “Ginger root contains gingerol, a natural compound that assists with gastrointestinal motility–the contractions and relaxations of muscles of the GI tract and the movement of ingested food and liquid through the gut,” Dr. Uradomo pointed out. Plus, it’s an easy step to add to your morning routine, as preparing ginger tea is as easy as slicing ginger and adding hot water.

      5. Get moving
      Lee said it best: “Get moving to get ‘things’ moving in your gut.” It turns out hot girl walks are more than just a means to get your steps in. “Morning walks or yoga can help contract muscles, which keeps things moving in your digestive tract,” Lee continued. “These activities may also help improve your healthy gut microbiome and diversity. Yoga stretches, like side bending, downward dog, and standing forward bend, involve twisting and bending that massages the digestive tract to relax the gut and stimulate digestive enzymes.”
      Let go of any preconceived notions that your movement of choice needs to be an hour long or intense to get the most out of it. In fact, gentle forms of exercise in the AM are *chef’s kiss* since easing into your morning should be your MO for promoting gut health. “Even if it is just a 10-minute walk or an at-home workout, any form of movement can help with digestion,” Dr. Uradomo expressed. “Exercise increases blood flow to the muscles in the digestive system and helps to move food through the digestive tract.”
      Recent studies have found that there’s a link between the gut microbiome and exercise, according to Mezher. “Exercise can change the composition of the gut biome, increase the number of beneficial bacteria, and reduce the number of harmful bacteria.” She suggested taking your workout outside to enhance your gut health along with your vitamin D intake and circadian rhythm for some added benefits. 
       
      6. Relax the nervous system

      A chaotic morning that calls for rushing to get ready and out the door can wreak havoc on your stress levels, which can also negatively affect digestion and gut health. “When our bodies aren’t in a state of flight-or-fight, AKA sympathetic pathways, we are able to focus more energy and time into absorbing and digesting nutrients optimally,” Lee explained.
      No matter what practice relaxes you or how much time you have in the morning, you can make relaxation a priority. It can be as simple as taking 3-4 deep breaths to set the tone for digesting (and conquering your day) before calmly getting out of bed. “Deep breathing and meditation in the morning help to set your day for parasympathetic pathways that aid in resting and digesting,” Lee explained. You can also try meditation, journaling, getting outside, or a quick breathwork session (Mezher cited a recent study that found breathwork improved digestion and increased the number of beneficial bacteria in the gut).

      Probiotics Get All the Buzz, but This Unsung Hero May Be More Effective for Gut Health More

    • 150 Shares

      in health and weelbeing

      I Tried Pole Dancing Classes for 3 Weeks and My Confidence Skyrocketed

      by

      As a ClassPass addict, one of the main ways I maintain my motivation to work out is by constantly switching up the type of exercise I’m doing. Pilates? Love it. Bootcamp? Give me a second to caffeinate first, and then I’m there. Spin? Ready to clip in. Lifting? A tried-and-true classic. However, there are some types of physical activity that even I haven’t given a shot, and one of those is the controversial pole dancing. So for three weeks, I consistently took (beginner level!) pole classes, recorded my thoughts, and developed some major arm gains (and confidence) in the process.

      Why take a pole fitness class in the first place?
      It all started at Denver Pride, when a local pole studio had a pop-up where anyone who walked by could have a chance to spin on the pole. Guided by an instructor, I tried out what I later learned to be a “ballerina spin,” and found myself thinking a few things: first, that was way more physically challenging than I thought it would be, and second, that was SO fun. I was hooked, and I signed up for a beginner class right then and there.

      But beyond a physical challenge and a fun new workout, I found myself drawn to the idea of a “sexy workout” for a specific reason. As a 22-year-old woman, it can be hard to feel like my sexuality is something that exists entirely for me; it’s a difficult thing to take ownership of when there are social pressures to “be sexy” for partners and in terms of my general physical experience.
      On the other end of the spectrum, exercise is something I have no problem doing just for me. I’ve worked hard to get to the point where I work out to feel myself getting stronger and for my own physical and mental health, and not for outside perceptions. By combining sexiness with physical activity in a pole dancing workout, I hoped to feel a little bit more like my sexuality was something that exists for myself and no one else.

      My First Impressions
      Before my first pole class, I felt some nerves; luckily, I was headed to a first-impression class offered specifically for beginners, so I wasn’t the only one with no background experience. The class started with pretty standard upper-body warm-ups, like head rolls, arm circles, and a push-up variation commonly known as the “sexy push-up.” We learned how to walk around the pole—always on tip-toes—and the dynamics of a spin. For the final minute of the class, the instructor turned down the lights and allowed us to practice however we liked with no instruction for the duration of the song, giving me hardcore flashbacks to free dance at the end of ballet classes in my childhood.
      The following five pole classes I took over the next few weeks followed a similar structure: warm-ups and conditioning, floor work that was always physically challenging and engaged my core, learning the dynamics of a spin on the pole, and a free dance portion. Though I took a different instructor each time, I never felt judged when I asked for help with choreography. In some crowded classes, I took turns learning spins on the pole with a partner; in other less crowded classes, I received more hands-on instruction.

      Pole Fitness as a Workout

      If you’re looking for a fantastic shoulder and back workout, all I have to say is that you are definitely missing out on the physical benefits of pole dancing. At the risk of stating the obvious, it takes quite a bit of upper body strength to stabilize and hold yourself up on a vertical pole as you spin around it—who knew?! After taking my first class, my shoulders were super sore, and once I became more skilled at the simultaneous push-and-pull motion that comes from having both hands on the pole, I felt a ton of engagement in my back. At the end of the three weeks, I can tell that my upper body has gotten much stronger.
      Beyond the upper body workout that is pole dancing, I found myself challenged by the constant relevé that the activity requires: there’s a reason pole dancers usually wear heels, and it’s not for aesthetics. The act itself requires being on your tip-toes constantly, so heels eliminate a bit of calf strain. Like most dance classes, pole dancing also pushes flexibility and posture, two elements of exercise that I rarely find myself focusing on in more traditional workout classes.

      How Pole Fitness Changed My Confidence and Self-Perception
      To be completely honest, there were a few moments during my 3-week pole dancing journey when I felt self-conscious, confused, or even downright uncomfortable. Pushing myself to connect with a simultaneously creative, sexualized, and strong version of myself in a room full of strangers and an instructor was hard, and required a level of vulnerability I was pretty unfamiliar with.
      However, in spite of the physical and mental challenge of pole dancing itself, I’ve never had so much fun in a relatively low-impact workout class. When I allowed myself to get out of my head and into my body when learning and practicing the different spins, I found myself having a straight-up great time. The music was always on point, the community of the studio I attended felt tight-knit and supportive, and the thrill of perfecting a new skill with each class was incredibly refreshing.
      When it comes to trying out a “sexy workout,” I can’t recommend it enough—though it tested my confidence, pole dancing pushed me to connect with a physically creative side of myself. The instructors encouraged us to record videos of ourselves during each free dance, and looking back at those videos of myself dancing is so fun. Not only do they allow me to see how much I’ve progressed in terms of skill, but rewatching those videos makes me feel totally hot. And the best part? They’re just for me.

      I Tried the 3-2-8 Method for 2 Months
      Here’s Why I’m Telling Everyone To Do It Too More