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      Astrologists Share the Journal Prompts That Can Transform Your 2023

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      While a clean, blank slate (read: the new year) brings with it an air of excitement, it also comes with added pressure, leaving you wondering where to even begin (and–if you’re like me–anxiety-ridden that I’m already somehow behind). The good news: Journaling can be just what you need as a jumping-off point to make sh*t happen. If the 4.4 billion views #journaling has on TikTok or the benefits journaling has on your mental health and well-being haven’t already convinced you to put pen to paper (or fingertips to keyboard), consider this your sign to get writing.
      I tapped into the expertise of astrologists to kick us off, because writer’s block is real and 2023 is all about doing the most. We’re not talking the “Dear Diary” of the past or cliche prompts, but rather deep self-reflection to (actually) achieve your best life. Remember that there is no right or wrong answers when it comes to journaling, and you won’t get dinged for improper syntax, spelling, or grammatical errors. Translation: Your journal—whether notebook or app—is a safe, judgment-free zone. Ahead, astrologists share the practices they swear by to reach your goals in 2023. 

      Why 2023 is an important year to start a journaling practice
      So you set an intention to take up journaling this year, but your new notebook has been sitting pretty on your desk collecting dust since January 1. Sound familiar? Well, if there was ever a year to channel your inner Sylvia Plath, it’s 2023. “We have lucky Jupiter in Aries this year, so it’s all about being bold and brave, creating opportunities for yourself, and pushing the limits,” said Iva Naskova, a western astrologer at Nebula. “2023 gives all of us a chance to take control and adjust our life the way we see fit and think it’s best. So self-reflection and writing about your future can help you manifest happiness, abundance, good health, and success.”
      Whether we care to admit it or not, we are often our own worst enemies—you know, the harsh inner critic, the overanalyzing, not trusting your gut. All the more reason to jot down your thoughts and create the life you want. “This is a year of understanding what is really going to be there for you, and where you need to become more self-reliant and anti-fragile,” conveyed Jill Loftis, an astrologer and Founder of Nuit Astrology. “It’s time to take responsibility for who you are and where you are going. It is up to you to decide if you are successful; if you are happy. And typically, there is one person standing in your way—you. That should become abundantly clear this year, and instead of scattering your energies, take the momentum of the beginning of this year to get clear and take charge.”
       
      Journal prompts to start the year off

      What makes you thrive and excites you? How can you make your everyday experiences richer and more endearing? 
      What aspects of your life have always stayed the same and why? What can help you make a change and move forward? 
      How can your life experiences help you expand and grow, and in which direction?
      What one self-defeating habit or pattern do I need to eliminate and how can I focus all of my energy and resources to healing that destructive habit?

      Why you should journal with the phases of the moon
      If you’ve ever noticed yourself in your feels during a full moon, that was no coincidence. In astrology, the moon represents your emotions—your feelings, hopes, fears, moods, relationships. And your journaling practice should vary with it. “Consistent action through the ebbing cycles of life is so key for living your best and astrology echoes that with its monthly moon cycles,” affirmed Julien Elizabeth, astrologer and yoga teacher. “My best tip for staying aligned is reflection and journaling with the phases of the moon. Life is always shifting and so too can our perspective to it.” Elizabeth suggests beginning with the new moon (January 21) to initiate a new cycle, and then staying steady with these weekly (or daily!) prompts to witness your growth.
      Liz Simmons, an astrologer and tarot reader, agreed: “Astrological journal prompts are best used during new moons, full moons, and when a planet enters a new zodiac sign. Depending on the astrological period, we can use the journal prompt to plan, set goals, or reflect. For example, new moons can be the perfect time to journal about new opportunities, manifestations, resolutions, and more. Full moons are more of a reflective period, so this is the time to journal about what has unfolded during this past lunar cycle and what you have gone through.”

      Journal prompts for each moon cycle

      New Moon: great energy for setting intention and orienting yourself for the cycle ahead.

      What dream or vision do you want to stay aligned to this month?
      What negative or unhelpful habits are you ready to transform?
      What actions or practices can you commit to integrate your vision and build upon your intentions?
      Where do you see yourself in six months? What are your top three goals or resolutions that you want to pursue during these next six months? What will inspire you to move forward during these next six months?

      Waxing Crescent Moon: a phase of small actions and building confidence, great for getting organized.

      What do you need to feel confident, energized, and engaged with your life right now?
      What strengths are needed to work towards your intention?

      Quarter Moon: great energy to come back to your “why” and check in with yourself, your actions, and how you’re feeling.

      What hurdles are you experiencing in your vision? 
      Where do you feel yourself out of alignment?
      Where is their pressure or intensity building in your life? How can you lean into the pressure that feels productive and helpful? Where can you lean away from any intensity that feels limiting or distracting?

      Full Moon: a powerful time to release what isn’t working and celebrate progress made.

      What are you learning most about yourself and your circumstances this month?
      What behaviors or patterns can you identify as blocking my progress?
      How can you honor these unhelpful patterns and release them to create more space for growth? (Creating a ritual or ceremony is great!)
      What have you learned or experienced over the last six months? What are three high points and three low points that stand out to you from this lunar period? What can you take away from this lunar cycle?”

      Last Quarter Moon: This is a time to get grounded back into the self and reflect on how you’re showing up this month.

      What are you celebrating about yourself this lunar cycle?
      What routines or rituals ground you and help you feel well cared for?

      Waning Crescent Moon: The days leading up to the next new moon are for reflection.

      Free write on what you feel grateful for and how you feel about the month’s cycle.

      Here’s What Astrologists Say To Add to Your Wellness Routine RN More

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      A New Study Shows That Nightmares Are A Good Predictor Of Future Dementia

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      We spend a third of our lives asleep. And a quarter of our time asleep is spent dreaming. So, for the average person alive in 2022, with a life expectancy of around 73, that clocks in at just over six years of dreaming.

      Yet, given the central role that dreaming plays in our lives, we still know so little about why we dream, how the brain creates dreams, and importantly, what the significance of our dreams might be for our health – especially the health of our brains.

      My latest study, published in The Lancet’s eClinicalMedicine journal, shows that our dreams can reveal a surprising amount of information about our brain health. More specifically, it shows that having frequent bad dreams and nightmares (bad dreams that make you wake up) during middle or older age, may be linked with an increased risk of developing dementia.

      In the study, I analysed data from three large US studies of health and ageing. These included over 600 people aged between 35 and 64, and 2,600 people aged 79 and older.

      All the participants were dementia-free at the start of the study and were followed for an average of nine years for the middle-aged group and five years for the older participants.

      At the beginning of the study (2002-12), the participants completed a range of questionnaires, including one which asked about how often they experienced bad dreams and nightmares.

      I analysed the data to find out whether participants with a higher frequency of nightmares at the beginning of the study were more likely to go on to experience cognitive decline (a fast decline in memory and thinking skills over time) and be diagnosed with dementia.

      READ MORE: 7 Brain Cancer Symptoms Every Woman Should Know About

      Weekly nightmares

      I found that middle-aged participants who experienced nightmares every week, were four times more likely to experience cognitive decline (a precursor to dementia) over the following decade, while the older participants were twice as likely to be diagnosed with dementia.

      Interestingly, the connection between nightmares and future dementia was much stronger for men than for women. For example, older men who had nightmares every week were five times more likely to develop dementia compared with older men reporting no bad dreams. In women, however, the increase in risk was only 41%. I found a very similar pattern in the middle-aged group.

      Overall, these results suggest frequent nightmares may be one of the earliest signs of dementia, which can precede the development of memory and thinking problems by several years or even decades – especially in men.

      Alternatively, it is also possible that having regular bad dreams and nightmares might even be a cause of dementia.

      Given the nature of this study, it is not possible to be certain which of these theories is correct (though I suspect it is the former). However, regardless of which theory turns out to be true – the major implication of the study remains the same, that is, that having regular bad dreams and nightmares during middle and older age may be linked to an increased risk of developing dementia later in life.

      READ MORE: Are Your Drinking Habits Ruining Your Brain Health?

      The good news is that recurring nightmares are treatable. And the first-line medical treatment for nightmares has already been shown to decrease the build-up of abnormal proteins linked to Alzheimer’s disease. There have also been case reports showing improvements in memory and thinking skills after treating nightmares.

      These findings suggest that treating nightmares might help to slow cognitive decline and to prevent dementia from developing in some people. This will be an important avenue to explore in future research.

      The next steps for my research will include investigating whether nightmares in young people might also be linked to increased dementia risk. This could help to determine whether nightmares cause dementia, or whether they are simply an early sign in some people. I also plan to investigate whether other dream characteristics, such as how often we remember our dreams and how vivid they are, might also help to determine how likely people are to develop dementia in the future.

      This research might not only help to shed light on the relationship between dementia and dreaming, and provide new opportunities for earlier diagnoses – and possibly earlier interventions – but it may also shed new light on the nature and function of the mysterious phenomenon that we call dreaming.

      This article is taken from The Conversation, where it’s been published under a Creative Commons license.

      READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?

      Abidemi Otaiku

      NIHR Academic Clinical Fellow in Neurology, University of Birmingham More

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      14 Ways to Eat Healthier This Year Without Going on a Diet

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      From rotating diet fads to misconceptions about how to eat healthier to achieve impossible body goals, numerous factors make nutrition seem complicated (and maybe even impossible), but healthy eating shouldn’t be so confusing. Rest assured, there is no miracle diet. There is no one method or magical list of guidelines to automatically get us all to achieve health goals, feel more energy, clear up the skin, and lose weight. Because while one way of eating might cure one person, it could be limiting to another. Plus, dieting is never sustainable—when we’re eating from a place of restriction, we will never feel satisfied. Food is meant to be as enjoyable as it is nourishing. Ditch your diets and try these 15 ways to eat healthier this year that you can stick to for your whole life (and not one of them is to restrict an entire food group).

      1. Have leafy greens with two meals a day
      If you make one change to your diet in 2023, consider it be eating more leafy greens. From spinach to arugula to watercress to romaine, leafy greens are packed with vitamins, minerals, and fiber. Plus, they’re so easy to sneak into meals—there is absolutely no reason why you shouldn’t be eating multiple cups of greens a day. Try adding spinach to your smoothie, putting kale in a pasta dish or sauce, or ordering a side salad when you’re eating out. If all else fails, try these delicious ways to eat more greens. 

      2. Find plant-based alternatives of your favorite foods
      Listen, if you don’t like salads, don’t eat salads! Forcing yourself to eat bland meals and boring dishes will lead to binges, excessive cravings, and, worst of all, an unsatisfying life. Instead of eating foods you don’t like, get creative with healthier versions of your favorite foods. Try adding in more veggies or making simple swaps like opting for cauliflower pizza crust or chickpea pasta. For recipe ideas, check out these healthy alternatives to your favorite comfort foods and plant-based recipes for every craving.

      3. Make mealtimes sacred
      Healthy eating is not just about what you eat but also how. In a world where meals are often on the go and fast food is on every corner, we forget that food is not just about surviving—or even about enjoying the taste. Mealtime serves as a reminder to pause, slow down, and enjoy. Consider taking a break from work, turning off the TV, putting your phone away, and making each meal an opportunity to relax and be mindful. Whether you enjoy meals with the people you love or use it as an act of meditation to take a break from the busyness of your day, every meal should be about slowing down and mindfully enjoying your food.

      4. Load up on good-for-you beverages
      You already know to drink water and avoid sugary beverages like soda or sweetened coffee drinks as much as possible, so now it’s time to hack your hydration and include even more good-for-you beverages (in addition to your reusable bottle of water). For example, tea (like green, white, or hibiscus) has lots of health benefits, thanks to health-boosting components like polyphenols. You can also try sipping on green juice or replacing your typical soda with sparkling water, mint, and lemon. Bottom line: In addition to drinking water throughout the day, get creative with nutrient-rich drinks to sip on to increase health benefits and hydration.

      5. Eat fruit with breakfast
      Your mom used to give you orange slices and bananas with your Cheerios when you were a kid, but do you still keep up with your fruit intake? Maybe you’re good at adding veggies to your diet but forget about fruit, maybe you grab a breakfast sandwich from a coffee shop in the a.m., or maybe you’ve heard the myth that fruit isn’t good for you. The truth is that fruits are full of antioxidants, minerals, and fiber. They come from the earth; our bodies are meant to eat them. Whether your breakfast of choice is an omelet, avocado toast, or a bowl of Cheerios (old habits die hard), consider eating some berries or grapefruit on the side. 

      6. Add herbs to every meal
      Another easy way to sneak in fresh produce (are you sensing a theme here?) is by adding herbs to every meal. While herbs are typically considered a garnish, they’re actually leafy greens packed with nutrients and a variety of health benefits. Plus, they make everything taste more delicious. Try putting basil leafs on homemade pizzas, adding cilantro to stir-fries and sushi rolls, or chopping parsley into salads. Bonus points for starting your own herb garden at home.

      7. Listen to hunger cues
      So long, intermittent fasting trends and outdated “three meals a day” rules! 2023 is about ditching rules about when we should or shouldn’t eat food (and how much we’re supposed to eat). Instead of forcing yourself to eat three meals a day or five small meals a day (or whatever the latest trend is), simply eat when you’re hungry. Give yourself nourishing meals and focus on feeding your body with enough energy to get through the day, whatever that looks like to you. Likewise, rather than eating a portion that someone else recommends (whether it’s your mom, a restaurant, or the recommendations on the box), eat until you’re satisfied and not overstuffed. Find the amount, time, and method of eating that works best for your body and lifestyle. 

      8. Sprinkle seeds on everything
      If you haven’t been utilizing the seed food group, you are seriously missing out. Seeds like chia, flaxseed, and pumpkin seeds are nutritional powerhouses, containing a wide variety of vitamins, antioxidants, and minerals like calcium, zinc, and magnesium. I sprinkle ground flaxseed on basically anything (yes, even dishes like pasta and salads), but you can also try adding chia seeds to your smoothie, snacking on roasted pumpkin seeds, and sprinkling sesame seeds on stir-fries. 

      9. Include more water-rich foods in your diet
      Drinking water is so 2022 (but, like, also crucially important, so please keep that up); you can eat your water too. Eating foods that are high in water content is the secret to long-term, lasting hydration (and a lit-from-within glow). Call in some backup for your water bottle by loading up on plants like tomatoes, cucumbers, romaine lettuce, and berries, which are all high in water. Watermelon is one of the most hydrating foods you can eat (no surprise where it gets its name), with a water content of 92%. Water-rich foods will hydrate your body like good ol’ H2O but will also add in the extra nutrients that come from fruits and veggies. 

      10. Try one new vegetable every week
      You probably have the same grocery list that you know, love, and revert to every single week when you head to your local Trader Joe’s or Whole Foods. While having a go-to list is necessary for us busy girls (and my other lazy girls out there), it doesn’t always set you up for the most inventive meals or greatest variety of nutrients. Challenge yourself to try one different veggie that you’ve never tried before. Maybe you saw a delicious butternut squash recipe and have never cooked butternut squash, maybe you see beets at the grocery store and Google how to prepare them, or maybe you come across a new leafy green at the farmer’s market that you’ve never tried. Trying (or cooking) something new will not only make your meals more exciting, but a bigger variety of foods also means a bigger variety of nutrients. Plus, you might like something so much, it ends up on your go-to grocery list. 

      11. Fill the majority of your plate with foods from the earth
      Instead of the 80/20 rule or limiting yourself to a plant-only diet if it feels too restrictive to you, think about eating “plant-foward.” While that title definitely sounds a little hokey, the idea is that you can emphasize and celebrate nutritious foods, but you don’t have to be limited to them. Instead of measuring, tracking, or limiting, simply make sure that the majority of your plate comes from the earth (instead of a factory), whether that looks like fruits, vegetables, whole grains (like oats, rice, and quinoa), or nuts and seeds. You’ll load up on the foods that make you feel good without restricting yourself from the foods that you enjoy. 

      12. Add more fiber to your diet
      While fiber is not the sexiest nutrient (protein and fats get all the attention!), it is one of the most important. And yet, only about 5% of the country’s population meets daily fiber recommendations. Fiber is the part of foods that the body can’t break down, so it passes through your entire digestive system and helps keep it healthy. But fiber has benefits other than just gut health and regularity (though those would be good enough). You can find fiber in fruits, vegetables, nuts, whole grains, and seeds.

      13. Eat the rainbow
      No, I’m not talking about Skittles. You learned in middle school science class that plants get their colors from antioxidants, so it only makes sense to eat all the colors to provide your body with all the antioxidants, right? Incorporating all the colors—reds (tomatoes, apples, red pepper), blues (blueberries, blackberries, blue potatoes), oranges (sweet potato, butternut squash, tangerines), greens (leafy greens, Brussels sprouts, zucchini), yellows (spaghetti squash, bananas, corn), and purples (purple cabbage, eggplant, grapes)—is the easiest (and prettiest) way to ensure you’re getting an abundance of phytonutrients and the full spectrum of vitamins, minerals, and amino acids. As an easy hack, try to add at least three different colors to each meal or include each color of the rainbow while grocery shopping.

      14. Let yourself enjoy foods you love
      You may think that deprivation helps you avoid “bad” foods, but in reality, deprivation is causing a lack mentality, meaning you’re more likely to binge said food when you do eat it or, more importantly, not truly enjoy your life. This isn’t just a warm and fuzzy body positivity tip—it’s a physical health hack that will help your body feel its best. When we remove “good” and “bad” labels around foods, we can listen to what the body really wants. We start craving the foods that help us live while mindfully enjoying the foods we never want to live without.

      These Items Will Actually Help You Reach Your Resolutions This Year More

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      12 Reasons Why You’re Suddenly Experiencing Painful Sex

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      Painful sex, or dyspareunia, can cause problems in a couple’s sexual relationship. In addition to physically painful sex, there is also the possibility of negative emotional effects, so the problem should be addressed as soon as it becomes evident.
      In many cases, a woman can experience painful sex if there is not sufficient vaginal lubrication. When this occurs, the pain can be resolved if the female becomes more relaxed, if the amount of foreplay is increased, or if the couple uses a sexual lubricant.
      READ MORE: Everything You Need To Know About Having A Coregasm 
      In some cases, a woman can experience painful intercourse if one of the following conditions is present:
      1. Vaginismus
      This is a common condition in which there is a spasm in the vaginal muscles, mainly caused by the fear of being hurt.
      2. Vaginal Infections
      These conditions are common and include yeast infections.
      3. Problems with the cervix
      In this case, the penis can reach the cervix at maximum penetration, so problems with the cervix (such as infections) can cause pain during deep penetration.
      4. Problems with the uterus
      These problems may include fibroids that can cause deep intercourse pain.
      5. Endometriosis
      Endometriosis is a condition in which the endometrium (tissue lining the uterus) grows outside the uterus.
      6. Problems with the ovaries
      Such problems might include cysts on the ovaries.
      7. Pelvic Inflammatory Disease
      The tissues deep inside become badly inflamed and the pressure of intercourse causes deep pain.
      8. Ectopic Pregnancy
      A pregnancy in which a fertilised egg develops outside of the uterus.
      9. Menopause
      The vaginal lining can lose its normal moisture and become dry.
      10. Childbirth
      Intercourse too soon after surgery or childbirth.
      11. Sexually Transmitted Infection
      These may include genital warts, herpes sores or other STIs.
      12. Injury to the vulva or vagina
      These injuries may include a tear from childbirth or from a cut (episiotomy) in the perineum (area of skin between the vagina and the anus) that is made during labour.
      READ MORE: 5 Sex Positions You Should Finish With For An Orgasmic Grand Finale
      How can painful sex in women be treated?
      Some treatments do not require medical intervention. For example, in the case of painful sex after pregnancy, wait at least six weeks after childbirth before attempting intercourse. Make sure to practice gentleness and patience. In cases in which there is vaginal dryness or a lack of lubrication, try water-based lubricants.
      Some treatments for female sexual pain do require a doctor’s care. If vaginal dryness is due to menopause, ask a healthcare professional about oestrogen creams or other prescription medications. Other causes of painful intercourse also may require prescription medications.
      For cases of sexual pain in which there is no underlying medical cause, sexual therapy might be helpful. Some individuals may need to resolve issues such as guilt, inner conflicts regarding sex, or feelings regarding past abuse.
      READ MORE: “I Tried Masturbating To Cure My Hangover — This Is What Happened”
      Call a doctor if there are symptoms such as bleeding, genital lesions, irregular periods, vaginal discharge, or involuntary vaginal muscle contractions and ask for a referral to an SSASSERT-certified sex counsellor if there are other concerns that need to be addressed. More

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      Healthier Swaps for All Your Favorite Snacks (That Still Taste Amazing)

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      We’ve all been there: Hanger sets in and you raid your pantry for the first store-bought grub you can find (looking at you, box of cookies). But whether it’s the mid-afternoon work slump or a case of the late-night munchies, you don’t have to sacrifice healthy eating or feel lethargic and sick to get your tasty, satisfying snack fix. From cereal and chips to candy and pizza, there’s a healthier alternative that doesn’t disappoint or skimp on flavor. Ahead, a round-up of better-for-you snacks that are just as satisfying as their counterparts. So whether your goal is to eat healthier or feel better, look no further. We’ve got all the dupes for your OG go-to sweet or salty bites. 
      Before we dive into it, a brief disclaimer: There’s room for all foods in a healthy–foods that check off the nutritious box, and those that simply taste good and bring you joy. These suggestions are not meant to villainize any foods. Instead, we’re dishing out alternatives that are similar to your favorites but beef up the nutritional value so you can satisfy your cravings without the all-too-familiar sugar crash. But if nothing hits the spot like that Lucky Charms or Cheetos, intentionally indulge totally guilt-free. This list is not intended to encourage you to avoid any foods, but rather to provide you with options if you’re jonesing for something to munch on that’s crunchy, salty, or sweet but want to lean on the healthier side. Warning: If you’re not already hungry, you’re about to be.  
       

       

      Lovebird Foods
      Cereal
      While we may not be parking it in front of the TV for our Saturday morning cartoons anymore, there’s something about the breakfast staple (cereal, ICYMI) that still brings comfort in adulthood. Unlike its colorful neighbors that line the shelves of the cereal aisle, Lovebird Cereal is made with organic, nutrient-dense cassava and coconut, and sweetened with honey and coconut sugar. In other words, you won’t find any artificial filler ingredients here. Plus, their offerings are full of prebiotic fiber to help support gut health. Breakfast for dinner, anyone?
      Available in four flavors.

      Pizza Bites
      Your classic childhood fave (read: a slice of cheese ‘za) has been reimagined into ooey-gooey, bite-sized goodness. Loaded with organic veggies, grass-fed cheeses, and olive oil all wrapped in a grain-free golden crust, each satisfying, nutrient-dense (hello, protein and fiber) nibble lives up to the reminiscent cheesy bliss with no pesticides, fillers, or added sugars. With meat lovers and vegetarian varieties, consider the Snow Days Pizza Bites your conventional pizza stand-in. Your taste buds and body will thank you. 
      Available in four flavors.

       

       

      Unreal Snacks
      Dark Chocolate Peanut Gems
      Step aside, M&M’S. There’s another chocolate treat in town, except the Unreal Snacks assortment uses up to 51% less sugar than the leading brand. Sans corn syrup, sugar alcohols, artificial additives, and chemical dyes, these poppable morsels may taste unreal, but there’s nothing fake about them. Reach for their Dark Chocolate Peanut Gems, Milk Chocolate Gems, or Crispy Quinoa Gems to get that equal parts chocolatey and crunchy gratification.
      Available in multiple varieties.

       

       

      Siete Foods
      Kettle Cooked Potato Chips
      The expression “Often replicated, never duplicated” may apply in most cases, but not here. These Siete Potato Chips serve up the perfect crunchy-salty combo you’d expect from the traditional potato chip with one major difference: Instead of the typical refined and genetically-modified vegetable oil (think: canola or soybean oil) you’d find on the label, these gems are cooked with heart-healthy, antioxidant-packed avocado oil. What’s more, you can get your hands on all the usual suspects in their flavor line-up—salt and vinegar, BBQ, and cheese, just to name a few. Did I mention the brand also has a Doritos dupe that can’t be beat (come at me)?
      Available in six flavors.

       

       

      Lesser Evil
      Paleo Puffs
      Fellow lactose-intolerant peeps, rejoice! Trade in the artificially-flavored and dyed Cheetos for these almost too-good-to-be-true Paleo Puffs that give Chester Cheetah a run for his money and then some. Expect the cheese factor (literally), but without the dairy (yes, you read that correctly). Instead, they use organic, non-dairy seasoning to pack in the flavor. Oh, and they’re also gluten-free and made with organic, immune-boosting coconut oil. The only downside? Try stopping at just a handful. 
      Available in three flavors.

       

       

      Simple Mills
      Farmhouse Cheddar Crackers
      Why mess with a classic like Cheeze-Its? For starters, these cleaner crackers get an “A” for the nutrient boost they deliver on, thanks to their flour blend of almonds, sunflower seeds, and flaxseeds. And with organic cheese in their arsenal, you get a winning combo of carbs, protein, and fat. Nosh on them alone or with a black bean dip or hummus for an additional helping of protein and fiber. 
      Available in five flavors.

       

       

      Toto Foods
      Sea Salt Chocolate Chip Cookie
      This isn’t your run-of-the-mill packaged confection by a long shot. With 10 grams of protein, eights grams of fiber, and a healthy dose of carbs and fats, you won’t regret subbing in this plant-based, gluten-free cookie as a mid-day or post-workout snack. It doesn’t hurt that it checks all the boxes for a foolproof dessert either. And the wholesomeness doesn’t stop there—add adaptogens like lion’s mane that can reduce mild symptoms of anxiety and depression to its list of superfood ingredients. Talk about keeping it real. 
      Available in two flavors.

       

       

      Sacred Serve
      Gelato
      The crème de la crème of beloved snacks: ice cream. While it gets a bad rap for its usual sugar-laden contents, Sacred Serve’s pints prove otherwise. Here’s the inside scoop: Sure, it’s technically vegan, but the rich, creamy texture will leave you wanting more. Made with potent superfoods, adaptogenic herbs, and medicinal mushrooms, not to mention naturally sweetened with coconut sugar, you can rest assured that there won’t be digestive drama. Happy gut, happy life, am I right?  
      Available in five flavors.

       

       

      Real Food From The Ground Up
      Cauliflower Pretzel Twists
      Pretzels may take a backseat to some of the aforementioned eats, but don’t get it twisted (pun intended): These aren’t your typical pretzels. Packed with a vegetable blend of spinach, broccoli, carrot, tomato, beet, and mushrooms (that you can’t taste), you’ve got salty-crunchy deliciousness with a side of fiber.

       

       

      Donuts
      They look, smell, taste, and feel like donuts, but even better and without the added sugars and artificial flavor. With an ingredient list you don’t have to think twice about, you’re left with “the feeling of eating a donut without the feeling you get after eating a donut.” Now that’s what we call a major “glow”-up.
      Available in five flavors.

       

      9 Grocery Store Hacks Our Wellness Editor Uses To Save Money and Eat Healthier More

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      Everything You Need To Know To Make a Vision Board That Actually Works ✨

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      Every year around the end of December, I set resolutions to eat healthier, journal more, and decrease the time spent on my phone (I swear, this is my #1 resolution every year), and by the end of the year, I find that nothing has really changed. This year, I found that people on TikTok are taking a different approach to New Year’s resolutions in 2023. Instead of letting your resolutions collect dust in a random notebook or forgotten on your notes app, try creating a vision board. 
      You might have already made a few “vision boards” in your day (cutting out pictures from a magazine and gluing them on a poster sound familiar?), but vision boards have evolved a bit since then. Whether you want to manifest new career opportunities, clearer skin, or a trip to Greece where you just so happen to meet the love of your life, a vision board can help you visualize those dreams into reality. Read on for how to create the vision board that’ll knock last year’s New Year’s resolutions out of the water.

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      Why ditch your typical resolutions for a vision board
      Hot take: Let’s leave the “New Year, New Me” mindset behind in 2022. Have you ever felt like resolutions hold a certain amount of shame? Like you need to achieve these resolutions, and if you don’t, you’ve failed? “We are primed to view our lives and events through a negativity bias, focusing on what went wrong versus what went well,” said Elspeth Robertson, a registered clinical counselor and professional art therapist. Resolutions tend to be about stopping a habit in order to become “better” (less phone scrolling, no alcohol, no sugar, less rest days, etc.). Quitting a bad habit is not the same as manifesting a better life. “If a resolution says, ‘Here is what I need to take away,’ a vision board says, ‘Here is what I would like to add,’” Robertson said. A vision board is supposed to make you feel confident and inspired in your life, not shameful for all you should change about yourself. 

      What is a vision board?
      A vision board is a collection of photos and text that can help you approach the future with hope. Instead of focusing on what habits you should be stopping, focus on the possibilities of the next year. “From a scientific perspective, vision boards do what we call ‘priming,’ which essentially is when exposure to a certain stimulus affects how you act towards whatever comes next,” said Elizabeth Mateer, a licensed mental health counselor associate. A vision board can also help you be specific about the goals you want to manifest for 2023. “A vision board is an opportunity to really focus on the reality you want to create, a prediction of your possible future, and a connection to hope and a life that feels aligned,” Robertson said. 

      How to make a vision board
      Do it digitally
      If anyone knows how to make a vision board work for them, it’s TikTok lifestyle creator  Morgan Rhodes. Every goal she featured on her 2022 vision board came to reality, so trust her when she says Pinterest and Canva will be your best friends when it comes to making your own vision board. “Resolutions feel like more of a chore to me,” Rhodes said. “Putting together a collage of photos that inspire and bring me joy felt like an art form.” When you’re scrolling on Pinterest looking for photos, follow Rhodes’ footsteps and only choose photos that you feel emotionally drawn to—photos that you believe will give you motivation and courage throughout the year. 
      When you have all of your photos, you can either keep your Pinterest board as your vision board, or if you want a PDF file you can turn into your computer wallpaper or print out, upload the images to Canva (a free online graphic design tool) and get creative. Fight the urge to make it perfect. The photos don’t have to be flawlessly organized on a grid, in the same color scheme, or make sense to anyone other than yourself. Remember, this vision board is for you. 

      Categorize and subcategorize
      First, think of the different aspects of life that you’d like to invest in this year. For example, career, love life, family dynamics, self-love, home environment, travel, style, beauty, overall health. Then break them up into subcategories. Where do you want to travel specifically? Where do you see yourself living in the next six months? What growth do you want to see for yourself professionally? Do you want a raise or the opportunity to work from home? Take your distinct answers and start searching “Greece aesthetic photos,” “apartments in Boston,” “CEO aesthetic,” etc.  

      Be super specific
      Be specific with your vision board: What city do you want to live in? Chicago? New York City? What type of self-care do you want to make a daily ritual in your life? Hot yoga? Hot girl walks every morning at 7 a.m.? What does your ideal job look like? Working from home? A raise that comes with a bigger office and more benefits? Go to Pinterest and search specific photos of what you want to manifest. The possibilities are truly endless. I’m manifesting adopting a dog in 2023–specifically a Cavalier King Charles Spaniel–so you know what I put on my vision board? A picture of the cutest little Cavalier King Charles Spaniel I’ve ever seen.

      Add affirmations
      To counteract the negativity associated with resolutions, try adding affirmations to your vision board along with the curated photos. “Affirmations go hand-in-hand with successful vision boarding because just like vision boards, affirmations are also about rewiring your beliefs about yourself and what is possible for you,” said Theresa Cheung, an astrologist and dream expert. Cheung suggested using simple affirmations to ground your intentions throughout the year:
      Every day I take small steps in the direction of my dreams.
      2023 is the year to focus on what is important to me.
      I am doing what is right for me, not what others expect.
      I will overcome any challenge and learn and grow from it.
      I notice my thoughts and feelings and what they are teaching me.
      I am grateful for all that I am.
      The past does not define me.
      I choose to think positive thoughts about myself.
      Success and happiness are my birthright.
      I am moving forward in the direction of my dreams.
      I am enough.

      Add your own photos
      Stephanie J Wong, PhD, a licensed clinical psychologist, encouraged featuring your own photos on your vision board. “If you have pictures of you previously engaging in these aspirational activities, or images of people that you identify with doing these activities, even better,” Wong said. “Past behavior tends to predict future behavior, and if you have done some of these healthy activities before, you can do them again.” So grab that cute selfie that makes you feel really beautiful or a photo of you in your favorite place to replicate that healthy energy in the new year.

      So I made my vision board…now what?
      Be intentional about where you put it
      In order to truly manifest the contents of your vision board into existence, astrologer Jill Loftis suggested to “charge” your vision board by placing it somewhere you’ll see often. Whether that’s making it your laptop or phone wallpaper or printing and framing it, simply being intentional about its location is manifesting in itself. To begin manifesting your goals, Loftis advised making your vision board a daily ritual. “Place it near a candle you can light or create a small altar with the board as its centerpiece, adding symbolic statutes, crystals, or other items,” Loftis recommended. Whatever your vibe, look at your vision board every day and repeat some of your favorite affirmations, bringing back the intentions you set on the day you created the board. 

      Bring it into your meditation practice
      Another manifestation tool that can support your vision board intentions is meditation. “Meditation reminds you that you are not your thoughts, your feelings, or your skills,” Cheung said. “You are your choices. You can consciously choose more positive thoughts, feelings, and actions, and when you do that, you naturally start to feel better about yourself and you start to manifest or attract a better life while using your vision board.” Light a few candles, place your vision board in sight, and meditate. 

      Make changes and adjustments as needed
      Remember that your vision board is ever-evolving. You can add, delete, and change things as the year progresses. Your thoughts and goals will grow, just as you will. “Vision boarding and manifestation is all about learning to ask for what you want, knowing that you are deserving of receiving what you want, and then trusting the universe to bring those wants into fruition,” Neville said. Whether you need support, guidance, hope, love for yourself, or growth, a vision board can help you stay true to yourself in 2023. Say it with me: “I deserve whatever happiness and success the universe has to offer.”

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      Everything You Don’t Know But Need to About Making (and Achieving) Resolutions

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      Historically, I’ve always loved resolutions. There’s something about setting goals for a new year that just feels so hopeful—that is, until a few months into the new year when I lose motivation to keep up with my goals or forget what I wanted to accomplish in the first place. If even a wellness editor and health coach feels disappointed year after year of failed resolutions, I know other people are feeling let down too, which is why this week on The Everygirl Podcast we’re talking all things setting (and keeping) resolutions. While I’m a sucker for personal growth and I write all day about getting healthier and happier, I’m saying “thank you, next” to new year’s resolutions.
      For one, the foundation of New Year’s resolutions is change—lose weight, work out more, get a promotion, save more money—and glorifying change might tell your brain that you’re not good enough as you are (“new year, new me?” What’s so wrong with the old me?). We’re all working on building more self-love, but there’s a fine line between working toward growth and not feeling enough as is. Plus, resolutions just don’t work. According to U.S. News & World Report, 80% of New Year’s resolutions fail by February. So why is it that even the best-intentioned resolutions don’t stick? Read on to find out why resolutions haven’t worked in the past, and check out this week’s episode of The Everygirl Podcast for advice to set goals that actually last.

      Why is it so hard to stick to resolutions?
      In many cases, the resolutions we set aren’t actually what we value. Do you really want to lose 20 pounds by summer, or is it something you feel you should do to be more confident? Do you really want to earn a graduate degree, or do you just feel unsure about your next career move? We often set resolutions that we think will make us feel happier, more successful, or more confident without realizing that thinking that happiness, success, and confidence are circumstantial distracts us from actually feeling good in our lives as they are. Plus, losing weight doesn’t necessarily make you more confident, just like getting a promotion won’t necessarily make you feel like you’re in the right career path.
      Even if your goals are truly rooted in what you want, things don’t often work out as planned because of outside influences. Not to sound like one of Oprah’s self-help books, but resolutions that are based on the destination instead of the intention are setting you up for failure. If you want that raise by the end of the year, your company might not have the money, even if you worked hard for it. Likewise, if you lose 15 pounds and not 20, you’ll feel like you failed since you didn’t hit your goal instead of feeling proud of what you did accomplish. Instead of making resolutions, consider dedicating 2023 to overall becoming happier, healthier, and better (because we’re growing all the time, not just at the beginning of the new year). Ditch your list of resolutions and do these eight things instead:

      What to Do Instead of Making New Year’s Resolutions
      1. Create a list of things you’re looking forward to this year
      You’ve probably thought “2023 is going to be my year,” but why is it going to be your year? Record everything you’re excited about from now until 2024. Do you have a friend’s wedding, a special anniversary, a big life change, a graduation, or a fun birthday celebration? What about the little things, like a new season of your favorite TV show or a list of books you want to get through? What about the even smaller things like the changing of the seasons or recipes you’re excited to cook? You don’t have to wait until 2024 to realize 2023 is “your year.”

      2. Record the lessons you learned in 2022
      Whether in your career, relationships, life circumstances, or happiness and wellness, you can probably see a big difference from where you were this time last year. And when you look at where you are now compared to where you were last decade, the change is even more monumental. You have changed and grown over the year(s), so identify what exactly is different. What lessons have you learned, and in what ways have you grown that you’re proud of? Instead of focusing on what to accomplish next, celebrate how far you’ve come, knowing that you’re doing better than you think.

      3. Book a vacation
      The new year doesn’t have to be about change; it should also be about celebration. Treat yourself to a getaway whenever you can take some PTO, whether it’s that Europe trip you’ve always dreamed about, a long weekend in a nearby city with your best friends, or a summer staycation with your significant other or sister. Not only will a trip be something to look forward to this year, but it will also be a way to remember 2023 for years to come while celebrating all you’ve accomplished in 2022. 

      4. Spend more time with loved ones
      Instead of committing to new things to do, commit to the loved ones who are already in your life. Call your mom more often, schedule weekly coffee dates with your work wife, plan more weekend brunches with your best friend, sign up for a new yoga studio with your sister, and fit in weekly date nights with your significant other. After all, maybe achieving “happiness” isn’t about what we don’t have yet but what we already have that we need more of. Trust me, it will be the one resolution that will stick.

      5. Make a vision board
      Resolutions are often focused on the “doing,” or the actions you need to take. Instead, focus on the person you want to be and the life you want to have. Create a vision board displaying what you want, whether it’s in your career, your love life (pictures of Tom Holland, anyone?), your home environment, or just how you see your truest self. It doesn’t have to be elaborate or take hours to create. Your vision board can be as simple as a big picture goal list taped to the fridge. Set up the vision board in a location you’ll look at often and add to it as your dreams develop. Focus on the “being,” and the “doing” will happen naturally. If you’re looking for more guidance with your vision boarding, listen to our episode of The Everygirl Podcast featuring manifestation expert Roxie Nafousi. 

      6. Create a list of what you love about yourself and your life
      Screw changing—you’re already pretty great as you are. Make a list of everything you love about yourself as if you were writing a love letter: the smile you got from your mom, the strong legs that can run miles, the ability to laugh even when you’re sad, or the hard work ethic that your younger self would be proud of. Also, record what’s going well in your life. Are you close to your siblings, live in a city you love, or have the career you always wanted? Goal setting is important for growth, but what’s the point of making goals if we can’t feel happy once we reach them?

      7. Set different themes for every month
      Instead of resolutions for a whole year, dedicate each month to a theme. For example, January’s focus could be adding more plants to your diet, February’s focus is finding workouts you love, March might be about focusing on your finances to save more money, and the intention for April is spending more time in nature. 30 days of exploration and intention feel a lot more achievable (and more fun!) than 365 days to reach a specific goal. The key is to sett intentions rather than end goals, which means you’ll be proud of yourself no matter what you accomplish while still making major transitions and growth in various areas of your life.

      8. Choose a word or affirmation for the new year
      Do you feel ready to make some major improvements in 2023? Choose a word or affirmation to summarize what you want your focus or vision to be this year. Is it health, balance, happiness, self-love, gratitude, connection, or confidence? Consistently remind yourself of your focus and make decisions based on it whenever possible. For example, if you’re deciding on spending a Friday night in or going out with your friends, which option will bring you closer to your intention of self-love? If you’re deciding on whether to go to a workout class or take a rest day, which choice will bring you closer to gratitude for your body? Find a focus for the year and you’ll subconsciously be making thousands of choices to reach a huge goal. If a sentence is more your style, pick an affirmation. Write it down, hang it on your mirror, and make it the wallpaper on your phone until you start to think of everything in terms of your 2023 affirmation. More

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      How To Survive Work During the Gloomiest Season of the Year

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      Shorter days, a lack of sunlight, and freezing temperatures can easily kill off any and all productivity and passion, and getting through work during the gloomiest time of the year can feel like an insurmountable task. This is especially true for those struggling with seasonal affective disorder (SAD)—a type of depression related to changes in seasons. Typically SAD starts in the fall and continues throughout the winter before resolving on its own in the spring. However, that is a long time to be struggling at work when you’re trying to pay your bills and keep a roof over your head.
      So if you’ve been feeling a bit “blah” lately and lacking all work-related motivation, you’ve come to the right place. Thankfully, with the right tips and tricks, you can survive work during the gloomiest time of the year. Keep on reading to learn how.

      1. Take short breaks away from your desk
      Due to the lack of sun exposure and vitamin D and disruption to our internal body clocks, we all feel a bit more tired and sluggish during the winter. Unsurprisingly, this often correlates to less physical activity. This lack of movement, though, can only add to your lethargy and just make you feel a bit more “blah.” To counter this inactivity and refresh your mind, take short breaks away from your desk periodically throughout the day. Doing things like getting up and going for a quick walk, splashing cold water on your face, or finding a quiet space to do mindful meditation or deep breathing for a few minutes can be beneficial. Eating lunch away from your desk can also be helpful too.
      Taking short breaks away from your desk will help break things up, and the change of scenery can help your mind refocus and reset. This short burst of movement is also likely to reinvigorate you a little bit, which will give you a small amount of much-needed energy to continue making boss-chick moves. Plus, extra movement can help release endorphins, which can act as a natural antidepressant and relieve some stress and anxiety.

      2. Try conscious connected breathing
      Breathwork is one of the best mindfulness tools because it can be done anywhere—like at your desk or corner in your office. There are many different forms of breathwork out there, but breathwork practitioner, spiritual mentor, and CEO Alyse Bacine, swears by a technique called conscious connected breathing. “It’s the perfect way to shift your energy out of stagnation and depression related to SAD,” Bacine told me.
      With this technique, you lay down for 15-20 minutes in a quiet space and breathe in and out through your mouth in a circular pattern with no space between the inhale and exhale. “Set the intention that you’re going to shift your energy and journal about how you’re feeling or what you’re grateful for before or after,” Bacine said. “This will shift your energy into gratitude which is the highest frequency in the universe.”

      3. Set Boundaries
      It can be difficult to separate yourself from work, especially if you’re self-employed or work from home. Think about it: How often do you “log off” for the night only to check your email the second you hear a notification, lest you miss something from work? It’s natural to want to perform well at your job and keep your boss happy, but never turning off “work mode” can be draining. The truth is, everyone needs time to rest and recharge; without it, you’re more likely to get burnt out and your work performance will suffer.
      When it comes down to it, the best thing you can do for yourself is set boundaries. Maybe this means not responding to emails after a certain time or avoiding work-related discussions after hours. Whatever the case may be, setting boundaries will give you the opportunity to rest and renew, and you’ll go into the following work day sharper and on your game.

      4. Dress for Success
      There’s some truth to the old saying “dress for success.” During the winter, there’s a real temptation to bundle up in cozy, comfy clothing, and this is especially true if you spend the most of your time working from home. However, wearing ratty, old clothing around the clock is not going to make you feel good about yourself, which is why during working hours, make it a point to dress for success.
      Dressing for success doesn’t mean throwing on an expensive pantsuit (unless you want to, then by all means). Rather, it means wearing clothing that makes you feel good, like a chic loungewear set or cute top. Likewise, if dabbing on a bit of blush or applying a drop of mascara will help you feel better and more confident, then you should absolutely put some on for work. Taking the time to put on and wear things that make you feel your best will give you an energy boost and the confidence to kill it at work.

      5. Keep a mindfulness journal
      Keeping a mindfulness journal can help you recenter and ground yourself, relieve feelings of stress, anxiety, and depression, and remind you of how far you’ve come. It’s also a great way to cultivate self-awareness, increase gratitude, and uncover detrimental behavior and thought patterns. Regularly using a mindfulness journal will make you feel better equipped to handle the season because you’ll be more in touch with yourself and your emotions and help you get out of your own head and remove yourself from the cycle of overthinking.

      6. Upgrade Your Desk
      Having a desk you love will naturally make you feel more motivated and inspired, and if your setup currently leaves a lot to be desired, it might be time for an upgrade. Your upgrade doesn’t have to be anything big—it can be purchasing a new keyboard, desk lamp, plant, or simply reorganizing what you already do have. Having work tools you love is also going to make you more excited to work, and in turn, you’ll be more productive.

      7. Be 5% kinder
      I recently listened to an episode of Jay Shetty’s podcast that featured Khloé Kardashian. During the episode, Kardashian mentioned that being just 5% kinder can make the biggest difference in the world. This stuck with me because of its sheer simplicity and truth—it costs $0 to be kind, but for some reason, kindness is often hard to come by.
      Make a conscious effort to be 5% kinder to yourself and everyone else moving forward. Hold the door open for someone else, be gentle and compassionate with yourself and rest on days you’re struggling, patiently listen to a co-worker vent instead of rolling your eyes behind their back, or take your family member’s phone call instead of letting it go to voicemail. Little acts of kindness will make you feel good and radiate light and positivity out into the world during a time filled with so much gloom and doom. In turn, you’ll feel lighter, clearheaded, and more excited for work.
      In addition, be mindful of using social media because it can easily become a toxic place. Tristan Thibodeau is a brand strategist and CEO who encourages social media users to engage with forethought. “A lack of emotional intelligence can turn social media into an ugly place very quickly,” she divulged to me. “Part of you wants to have compassion for these people because they must be carrying so much negativity. But at the same time, it’s frustrating to watch them take zero responsibility for their emotions as they project their unhappiness onto innocent strangers online.” If you find that you’re logging off social media feeling worse than when you logged on because of toxicity or falling into the comparison trap, consider taking a break from it for a little bit. No amount of likes or comments is worth sacrificing your mental health.

      8. Take Care of Your Body
      This one probably seems like a no-brainer, but we so often put self-care on the back burner. Make it a point to eat foods that make you feel good and are good for you, get plenty of rest, and drink enough water. Take the time to check in with your body and see how you’re feeling. If there’s an area where you feel you’re lacking, figure out what you can do to nourish it. Taking care of yourself outside of the workplace will translate to taking care of business inside of it.
      That said, if you feel like you’re really struggling, it is never a bad idea to talk to your doctor. As a professional, they’ll be able to further guide you in the right direction and provide you with the necessary tools to overcome. Millions of Americans suffer from SAD every year, so try to remember that you’re not alone and there is absolutely nothing wrong with you. In truth, we all feel a bit gloomy during this time of year, but that doesn’t mean you have to suffer alone. Don’t ever forget that you are a divine and deserving human being, and you have absolutely every right to be successful and happy.

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