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      8 Secrets Healthy Women Always Use When Eating Out

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      As much as I like to (humbly) brag that I can make a mean breakfast burrito, cooking is not my forte. So my husband and I end up eating out more than I care to admit. As someone who has lived with Crohn’s disease (think: major gut issues) for the last seven years, eating healthy is not just a lifestyle choice. It’s the difference between feeling good and being chained to the porcelain throne. So out of necessity, I’ve become the queen of asking questions and requesting modifications whenever I dine at a restaurant. (Yes, I’m that person.) The moral of the story? You can eat out, enjoy your food (and your life), and still fuel your body with foods that make you feel your best. Read on for a cheat sheet of tips and tricks healthy women always use when eating out. 

      1. Do your research
      Whether you’re headed to Sunday brunch with the girls or a long-awaited first date, come prepared by doing a quick Google search to check out the restaurant in advance. Giving the menu a once-over will prevent those moments where you panic-order the fried chicken because everyone else did. It will also give you a chance to think about what food you would most enjoy and what would make you feel the best. This way, you’re less susceptible to mindlessly ordering the fries or pancake stack as you get hungry sitting at the restaurant.
      If you’ve been tasked with picking the dinner spot (even better), you can take it one step further and look into the practices of the restaurants you’re considering. Where do they source their ingredients from? Are they organic and sustainable? What’s their food philosophy? Then, narrow down your options based on what you value the most. 

      2. Don’t arrive at the restaurant hungry
      We’ve all been there: You get to the restaurant starving, and you can’t help but dive right into the bread basket or chips and salsa. To prevent repeating this all-too-familiar scenario, don’t skip out on your typical meals or snacks ahead of your meal out. Instead, do yourself a favor and eat well-balanced, nourishing meals of protein, healthy fats, fiber, and veggies throughout the day to keep you satisfied and your blood sugar stabilized. And before you head out, reach for a small bite consisting of protein and healthy fats, like veggies and hummus, an apple with almond or peanut butter, or a hard-boiled egg and a handful of almonds. 

      3. Don’t be afraid to ask questions
      When I was first diagnosed with Crohn’s, I would always ask to be the last to order. I hoped the others I was dining with would be too enthralled in conversation to notice my endless list of questions and modifications. I’d hide behind my menu, worried about how others and the server would react to said requests. But over the years, I’ve learned to speak up confidently. More often than not, I’m met with patience and kindness when communicating my needs.
      So don’t be afraid to (politely) ask how a dish is made, how large the portions are, what types of oils and other ingredients they cook with, etc. And while you’re at it, don’t be afraid to ask if you can sub the mac and cheese or mashed potatoes for extra greens. The more knowledge you’re armed with, the better (read: healthier) choices you can make for yourself.

      4. Get in your veggies
      A good rule of thumb is to always make vegetables the star of your meal. But the healthiest women know they don’t have to miss out on their favorite foods like pasta, tacos, pizza, or burgers. Instead, they think about adding veggies to their meal. If you’re drooling over that cacio e pepe, don’t force yourself to get steamed chicken and broccoli instead. Order a starter salad and a side of broccoli so you get in some fiber and nutrients. Then, opt for the dish you would enjoy the most. (Food is meant to be pleasurable!)
      Most restaurants have a salad section or veggie side selections, making it a no-brainer to get some more veggies in. Whether you order a salad as an appetizer, double up on steamed spinach with your entree, or nurse a green juice throughout your meal, you’ll be adding in nutrients that digest better and make your body feel amazing.

      5. Ask for condiments on the side
      I hate to break it to you: Most sauces and dressings served at restaurants are laden with sugar, salt, artificial additives, and other hidden ingredients that may include common allergens like soy and gluten. If you’re ordering a salad to get in some more good-for-you nutrients, the added sugar or artificial ingredients in the dressing typically aren’t worth how they make you feel IMO. The good news is getting any sauces or dressings on the side gives you control over how much you use. You can also try asking for healthier alternatives, such as pesto, salsa, guacamole, extra virgin olive oil, and balsamic vinegar.

      6. Listen to your body on portion size 
      News flash: Most dishes served at restaurants in the U.S. are at least twice the portion of what would satisfy us and fill us up. If you’ve been taught not to waste food since you were a kid and belonging to the clean plate club is all you’ve known, listen up. Many of us are in the habit of eating whatever is in front of us. So at restaurants with large portions, this means eating until we feel stuffed, uncomfortable, and even sick. Check in with your body frequently to identify when you’re feeling satisfied and no longer enjoying the food in front of you. 
      Another tip? Try ordering family style to share entrees, appetizers, or dessert when out to dinner with others. Or if you identify with Joey Tribbiani and sharing food is not in your vocabulary, consider asking for a to-go box before you start digging into your meal. Tomorrow’s lunch? Check. 

      7. Drink more water
      Healthy women consider H20 their BFF, so first things first when you get seated at the table: Order a tall glass of water and keep ’em coming. Staying hydrated throughout your meal can also help slow down your eating. This allows you to check in with your hunger and fullness cues to prevent overeating. If you decide to have an alcoholic bevvy with your meal, adopt healthier ways to knock it back. Sip mindfully to fully enjoy the drink. Opt for a cocktail with fresher ingredients instead of sugars and syrups. And don’t forget about your trusty glass of water.

      8. Eat mindfully 
      Let’s face it: With the hustle of everyday life, we’re inundated with distractions. Between work emails, TikTok, and the latest Netflix binge, it’s easy to rush through meals without so much as a pause. The next time you’re dining out, make it a point to use all of your senses to eat with intention. Take in how your food looks (yes, eating with your eyes is a real thing), its aroma, textures, flavors, and how it makes you feel. It’ll force you to slow down, be present, and savor the experience with your friends or date. If you find it difficult to practice mindful eating, put your utensil down every few bites to develop an awareness of your food and the moment. Trust me: Your digestion will thank you. 

      10 Hacks Healthy Women Always Use While Grocery Shopping More

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      Flying Pregnant? Get These Health Checks First

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      While once we thought of taking to the air as a supernatural event, catching flights is now as routine as Zooming your therapist.
      During your pregnancy, the health risks of flying are considerably low, depending on what kind of pregnancy you’re having (low or high risk). Before 36 weeks, you’re considered good to go – but there are other factors at play. Here’s what you should keep in mind before jet setting, says Wilson Tauro, Air France-KLM Country Manager Southern Africa.
      Pre-travel advice and immunisation
      Depending on your destination, advice about vaccination and malaria prevention may be different if you are pregnant. That’s why it is extremely important to be properly informed, especially when visiting countries where infectious diseases such as malaria are prevalent. In some cases, travel to a country could even be discouraged because of the risks. Pregnant women or women who want to get pregnant should also avoid travelling to countries with outbreaks of Zika.
      READ MORE: 6 Surprising Signs You’re Stressed Out (And Need A Holiday)
      How far into your pregnancy can you fly?
      KLM recommends that women who are more than 32 weeks pregnant should not fly. The airline also discourage flying – for you and your child – during the first week after birth. If you are expecting a multiple birth, the airline recommends that you consult your doctor before any flight. If you have had complications in the past, you should get your doctor’s permission to fly. Additionally, it is recommended that you carry a recent pregnancy statement with information about the due date and other relevant information. In many countries airline staff may want to see that. Regulations differ from one airline to the next, so always check before you travel.
      READ MORE: Apparently 35 Percent Of People Think It’s Totally Fine To Drink During Pregnancy
      Cosmic radiation
      In a normal situation, the cosmic radiation exposure of a return trans-Atlantic flight can be compared to the same amount of exposure as when you have a chest X-ray. As with X-rays, any radiation can cause damage to genetic material inside a cell. However, there is no evidence that a trans-Atlantic flight increases the risk of abnormalities. To be on the safe side it is recommended to avoid frequent air travel when pregnant. For KLM flight crew there are special regulations regarding exposure to cosmic radiation.
      Increased risk of thrombosis
      If you are pregnant, you already run a greater risk of developing thrombosis. Flying will increase this risk. Deep-vein thrombosis (DVT) is a potentially life-threatening disorder in which blood clots can form in the deep veins of the body, particularly the legs. In an aircraft, the dehydration caused by the dry air may thicken your blood. In addition, the relative immobility of sitting in a confined space for a long period can cause blood to collect in your legs.
      READ MORE: Exercising While Pregnant: How One Flitfluencer Scaled Down Her Approach
      There are a few things you can do to prevent or reduce the risk of thrombosis:

      During long flights, walk around the cabin every 15 to 30 minutes, if possible
      Do some simple stretching exercises while you are seated
      Only sleep for short periods – up to 30 minutes at a time
      Move around after every nap
      Drink plenty of water
      Avoid alcohol and caffeine

      Wearing compression stockings can also help.
      If you are worried about DVT during the flight, consult your doctor beforehand to discuss how to best reduce the risk. More

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      Fall Is the Perfect Time To Manifest Your Dream Life–Here’s Why

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      Fall is finally upon us. After the unprecedented heat waves that many of us experienced this summer, it is an especially welcome shift. Of course, there’s another reason fall is such an exciting time. And, no, it doesn’t have to do with pumpkin spice. Fall is an incredible time of year to activate your manifestation practice, get clear about everything you want in life, and start making it all happen.
      If you are unfamiliar, manifestation is a practice that allows you to visualize and set intentions for what you want to draw into your life. It also allows you to initiate the energy and actions that will attract it to you. Technically, there is no “wrong” time to start a manifestation practice, but there are windows throughout the year that present more fertile ground to plant your seeds. Whether you’re a newbie or looking to boost your practice, here’s why you should dedicate extra time and energy this season.

      Why is fall the best time of year for manifestation?
       
      There’s a lot of “fresh start” energy
      Don’t wait until the new year to envision what you want and call it into your life. Fall is ripe with back-to-school energy, even if you’re not in school. It signifies a “return to the norm” after summer. Just as kids return to school after months apart from friends, adults adjust from a vacation mindset back to work mode.
      In general, it’s a time when people feel refreshed, reinvigorated, and ready for whatever comes next. It’s the perfect time to dream up what you want to get out of the year ahead. Plus, it just so happens that dreaming up what you want is the first step to manifestation. Just like you would start each school year thinking about what you want to accomplish, tap into your creative energy and write out goals. Piece together vision boards. Meditate on what kind of life you’d like to build for yourself in the months ahead.

      Fall forces you to go inward
      As summer weather brings us rooftop happy hours and beach days, fall weather ushers us inside for more rest, relaxation, and alone time. With more time spent indoors, it’s the perfect time to mentally go inward as well. When you take the time to get quiet, you can get clearer about what you want in life. Additionally, you can map out some of the steps that will help you get there. So next time you find yourself curled up on the couch with your favorite hot beverage in hand, consider using that time to reconnect with yourself. Meditate or journal about your core values, how you want to show up in the world, or what small steps you can take to get the life you want. 

      It’s the most mystical time of year
      You are probably familiar with fall holidays like Halloween and Día de los Muertos. However, you might not know that some of their origins can actually be traced to a Celtic festival called Samhain, which marks the end of the harvest season. Halloween, Día de los Muertos, and Samhain all embrace the belief that fall signifies a “thinning of the veil” between the physical and spiritual world. (There’s a reason the Sanderson Sisters can only come back on Halloween.) In fact, during Samhain, people often wore costumes to try to evade the more mischievous sprites. (Yes, that’s where the tradition of Halloween costumes comes from).
      No matter your religious or spiritual beliefs, many worldly traditions acknowledge a strong connection to spirituality this time of year. Tap into that energy (even just for fun!) to open your mind a bit more to the possibility of miracles and magic in your manifestation practice. You are co-creating with the universe, after all. If there’s a time of year when the universe can hear you a little more clearly, all the better.

      Fall is the time to reap your bounty
      Another reason the Samhain holiday is so applicable to manifestation is that it blends mysticism with something far more tangible: the harvest. Samhain is a celebration of the bountiful summer, which allows the community to prepare for the long winter. Manifestation might seem like it’s all about looking forward, but a key part that is commonly forgotten is to also feel gratitude for how far you’ve already come. Checking in with yourself about how life feels in the moment can help you find clarity on what exactly it is you’re looking to change. It can help you find what you might already have that you want more of.
      When you take the time to appreciate what you have already been able to harvest in your life, however small, it opens you up to see more of the good in things. For example, if you want to manifest a relationship, feel gratitude for the love you already have. If you want more financial success, feel gratitude for being able to pay your bills or buy the $5 PSL. It will attract more of that thing to you. So take a cue from harvest season and appreciate your bounty–AKA your already amazing life.

      Ready to start manifesting? Start here:
      You deserve the life that calls to you. And with all the energy backing you this season, I hope you get everything your heart is reaching for and more. You’ve gathered all the ingredients from summer, and you’re ready to put it to work. If I’ve managed to convince you that this is the best time to start your manifestation practice (it is!), you might be wondering how to begin. You can check out our 101 Guide to Manifestation, manifestation journal prompts, or daily habits to manifest your goals, but here are some of my favorite tips for getting started:

      Take a brief account of where you are currently. Make a list of what is working, what might not be working, and what you’d like to invite into your life.
      List out your goals through journaling, or if you’re more visual, through scrapbooking or vision boarding. I feel like physically writing or cutting and pasting images helps make your list feel more real.
      When you make your list, meditate on the ways you can become the person you will be. Try to personify that person in your day-to-day, which will help shift your energy into accepting everything that is headed your way.
      Take baby steps forward. Maybe it’s reaching out for an informational interview about a career change you’re considering. Perhaps it’s an internal action, like talking with a therapist to work on feeling worthy of whatever it is you desire.
      Trust that you’ve got this. You are working toward your dreams, and that’s an incredible feat on its own. If you’re able to keep moving in the direction of your desires, you will get there. Trust. And remember, setbacks can sometimes be steps forward in disguise.

      The Everygirl’s Guide to Manifestation More

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      I Used an Under Desk Treadmill for a Month Straight—Here’s How It Went

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      I used to get 10,000 steps in a day without sparing half a thought. Between walking my dogs in the morning, taking a walk break during the work day, going to a workout class after work, and just generally being out and about during the week, my legs were busy. Then, as is the cause of most life changes in the last two years, COVID hit. I was suddenly confined to a 900-square-foot apartment, and the longest walk I took was from my bed to the kitchen and back. That easy 10,000 steps became a sad 2,000 or, on a good day, 3,000. 
      Soon, that eight-week work-from-home period turned into a forever kind of situation. Don’t get me wrong: I absolutely love working from home. I am more productive, comfortable, and all-around happier than I ever was in an office. The only thing wrong was the drastic dive in my daily activity level. Before long, my up-and-at-’em lifestyle turned into a tired, sluggish one. My body really felt the difference. I lost flexibility, strength, and mobility. I started feeling a lot older than I actually was. When I finally decided to do something about it, TikTok had an answer (because, of course, it did). Enter: the standing desk and under desk treadmill combo that quite literally revolutionized my WFH life.

      @hauskris
      Didn’t even walk half the work day and got in soooo many miles!! #walkingpad #treadmilldesk #standingdesk #wfh #wfhlife #wfhhacks #productivity #treadmill #workfromhome
      ♬ original sound – Kristen

      The moment I searched “under desk treadmill” on Amazon, I started seeing tons of TikToks like the one above. (The algorithm truly freaks me out). Here were all these women strutting through their workdays. I wanted to be just like them. After convincing my husband that the equipment investment would 100% be worth it—and not just sit unused in the corner of our office—I hit “add to cart.” But full disclosure: While I thought I would be just like those women on TikTok, once I got the treadmill in my possession, I was wrong. I didn’t start racking up steps. Instead, I slowly added walking at my desk into my routine as much as possible. And I saw my body and productivity reap the benefits of just a smidge more activity each day. We all gotta start somewhere, right?
      So if you, like me, love working from home but also need to be a bit more active, the walking pad won’t make you that girl overnight. But, it will absolutely help. Need proof? Here’s how one month of using an under-desk treadmill improved my health—mentally and physically—and my performance and productivity at work.

      My Setup

      Don’t get me wrong. I love an aesthetic, beautiful home office as much as the next person. But if you’re going to dive fully into an ergonomic lifestyle (and trust me, your body will thank you if you do), you have to sacrifice a bit of style. However, I love pretty things way too much to completely ruin my home office vibe. So, I searched high and low for the perfect desk and walking pad for my office. Here’s what I landed on: 

      Comhar All-in-One Standing Desk
      I love how sleek and unassuming this desk is. Plus, it packs so much utility in a small frame that I don’t know if I’ll ever be able to live without it. The programmable height settings, USB charging ports, and storage drawer are a big step up in functionality from my old desk.
      2 colors available

      2 in 1 Folding Treadmill
      I can’t lie. This treadmill is pretty big and hard to put out of sight. But the point isn’t to look pretty here. It’s to help you sneak more movement into your days. This option comes in a ton of colors to fit your aesthetic and is a relatively affordable option compared to others in the market. I haven’t looked back once since I ordered it.
      7 colors available

      Versa 3
      I put a Fitbit on for the first time in 2018 and haven’t been caught without one since. I love seeing and tracking the data from my different workouts—like steps, calories, and heart rate zones. It helps me tangibly work towards my workout goals and keep me on track. Bonus: Because I’ve been using a Fitbit for so long, I can really see just how far I’ve come in terms of my overall fitness, which is a huge boost whenever I feel stuck in a rut.

      Week 1

      I went all in on day one and walked nonstop for a full hour. It was so easy to fit it in during a meeting that I was mostly listening to rather than leading. However, that was the only day I went as hard as I did. For the rest of the week, I walked for about 30-40 minutes during meetings each day. But to my surprise, that still brought in a ton of extra steps I wasn’t getting before. Even better, walking made those meetings absolutely fly by. I was more energized throughout the day. (Take that, midday slumps.) I just felt good by being slightly more active. Hate to break it to you all, but it turns out moving your body does make you feel better.
      This week had a minor setback on Thursday, though. I had a migraine and couldn’t bring myself to stand up for too long, let alone go on a walk. I set out at the beginning of the week to dive in and walk every single day. (Heck, I thought I’d get at least 15,000 steps each day). In retrospect, that was a tad ambitious. But this first week served as a reminder of two crucial things: It takes time to build a habit, and I need to give myself grace.

      Week 2

      After watching more and more people share how they used their walking pad at home on TikTok, I decided to make one key change to my routine: I’d wear my Fitbit on my ankle rather than my wrist to track my steps more accurately. This was especially important because I found that my Fitbit tracked absolutely nothing while typing and using my mouse. And what’s the point of it all if I can’t see how great I’m doing? My husband wisely pointed out that even if my Fitbit didn’t count the steps, my body did. But I can’t help but love it when my Fitbit lights up and tells me, “Good job!” after reaching my daily goal. It makes me feel accomplished. Luckily, the Fitbit on the ankle hack works wonders—even if it looks a bit ridiculous.
      While that’s one problem solved, another presented itself this week. Turns out, walking and working at the same time is a lot easier said than done. I got the hang of typing and walking easily enough, but using a mouse was damn near impossible. Any tasks that involved a lot of clicking around (I’m looking at you, Excel) became sitting tasks, once and for all. 
      That said, walking while reading articles or writing stories or emails made those tasks, like meetings, fly right on by. I also found myself more focused on the task at hand. Something about having to walk and work at the same time made my brain extra attentive to what was happening in front of me. So far, this was a winning experience all around.

      Week 3

      By this point, I had fully conquered the learning curve that came with my new setup. I actually looked forward to walking each day. I reserved my walking periods for meetings or tasks that didn’t require a ton of computer work, like reading story submissions or going through emails. Because I structure my day around the different types of tasks I do (task-blocking, if you will), adding walks into my day was super easy. I reserved my walking for around midday when I felt the slump creeping in.
      Rather than wallow at my desk and watch time slowly tick by, changing from sitting to standing and walking brought me out of my funk immediately. It gave me a boost of energy. Before I knew it, that period of work was over (with time to spare, I might add), and all that was left of the day were the administrative tasks I always save for the last hour or so of work.
      As for my body, by this point, I was no longer getting winded after 30 or more minutes of walking. I felt more mobile and healthier than I had in a really long time—and all it took was a minor routine change.

      Week 4

      By week four, walking was as much a part of my routine as letting my dogs out in the yard each morning. It was what I did as soon as the clock struck 11 a.m. On Wednesday this week, however, I simply wasn’t up for it. Rather than beat myself up over it, I remembered what I learned way back in week one: It’s OK to give myself a day off. It might just be what my body needs that day.
      Speaking of my body, the changes in it had more to do with how I felt rather than how I looked. I’m more flexible, less tense, and my mind feels clear. Plus, my work is better for it. And that was the biggest surprise of all. 
      I knew walking like this would do wonders for my health, but I was not expecting my productivity to skyrocket the way it did. I consider myself very productive even on a bad day, but walking during certain tasks made them go by so much faster. While I may not walk every single day moving forward, I’m so glad I invested in this equipment. Getting movement in my day has never been easier. It’s the perfect addition to my regular workout routine. Consider this a 10/10 experience and something I think everyone who works from home should try.

      Experts Say To Prioritize This Workout Over Anything Else More

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      I’ve Been on Autopilot for Months—Here Are 5 Ways I’m Getting It Together This Fall

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      Lately, I’ve been going through some major life changes. I’m talking about switching career paths, ending a nearly five-year relationship, and moving across the country—all at once. To say that this has been an overwhelming experience would be an understatement. As I’ve been navigating the changes as they come, I’ve found myself more in “survival” mode than normal.
      Many of the things I love to do, my mental health, and my physical well-being have been put on the back burner while I’ve tried to stay afloat. Think circa 2020 when we were all just trying to get by, understand how the world was changing, and simply take things day by day. We were living on autopilot, and maybe some of you, like me, have stayed in that stagnant place for a little too long. 
      Now that I’m starting to feel more settled in a new routine, I’ve decided it’s time to regain control of my life. It’s important to me that I craft a better future for myself. I want to start chasing my goals once again. Like everything in life, that’s easier said than done. I’ve realized it will take a lot of effort to get back on track. While I’ve needed to give myself grace the last few months, I know it’s time to hit the ground running. Here’s exactly how I plan to get it together this fall:

      1. Join a personal development group
      The easiest way I’ve found to stay in a slump is to try to get out of it on my own. As human beings, we need community, support, and genuine connections. This is exactly what Topknot was able to provide me.
      If your best friend were also an affordable life coach who encourages you with forward-thinking and tangible ways to achieve your goals, you’d have Topknot. Their goal is to be an affordable alternative to one-on-one life coaching, where you meet with other women in a personal development club to discuss ways to achieve your goals. 
      Ever since my first Topknot session, I have been obsessed. I’ve left each one feeling energized and motivated. Before the first session, Topknot asked me to provide a goal. In my case, I chose to advance my career. Topknot matched me with another individual with a similar goal. For 40 minutes, she and I discussed the issues that have held us back from achieving our goals. We also discussed tangible ways to overcome the setbacks and strategic timelines for measuring success. 

      The Topknot website guided the discussion for us, strategically offering discussion points that allowed us to come to the conclusions we did. Maybe the most impressive part of the session was that you were given the option to add alerts from their website to your personal calendar. These alerts remind you to work on the action steps you previously set. 
      Through the support of my personal development group members, the constructive conversation I had with my partner, and the accountability aspects of Topknot, I’ve achieved real day-to-day progress. The best part? It is a low-cost, hassle-free platform for women who want to invest in personal growth. Interested in learning more? Click here to start a free trial membership of Topknot Time and start slaying your goals today.

      Source: Vlada Karpovich | Pexels

      2. Journal
      You’ve probably heard us talk about journaling more than once. (I think that just shows how important it is not to let your thoughts consume your brain.) As a writer, it may seem like journaling would come easy to me. But truthfully, as much as I love to write, putting my thoughts and feelings down on paper was—and still is—something I have to work on. Likewise, you don’t have to be “good at writing” to take up journaling. 
      The great thing about journaling is that no one but you has to read it. As the ultimate act of self-care, think of it as a quiet time to be with yourself and your thoughts. Instead of having thoughts racing around in your mind all day, give those words home on a piece of paper. One of the things I’ve loved most about taking up journaling is that it’s helped me sleep better. It used to take me so much longer to fall asleep because I would stay awake thinking. I would think about my to-do list, all of the upcoming changes, and everything else that was worrying me. Leaving everything on the page before bed gives me a solid reason not to have all these thoughts when it comes time to lie my head down.

      3. Go to the gym
      It’s no secret that regular exercise can make you feel good. Your brain is literally releasing “happy” chemicals. After being in what felt like survival mode for months, my physical health turned for the worst. I wasn’t eating well, and my workout routine was almost nonexistent. And if there’s one thing that can kick you while you’re down, it’s not feeling confident in your own skin.
      While I pay very little attention to the number on the scale, the effects of not prioritizing my physical health were showing in most aspects of my life. I was feeling extra tired and lacking motivation. And, to be honest, when my clothes didn’t fit as well as they used to, I felt uncomfortable in my skin. 
      Making the commitment to exercise regularly was something that I needed to do. The beauty of getting into a fitness routine is that it can be ever-changing. One day I’ll feel super motivated and take a high-intensity workout class. On other days when I need a slower pace, I can opt for a more meditative yoga session. For me, getting out of the house and spending time moving my body means starting to feel better in my skin again and improving my mental health exponentially.

      Source: Andres Ayrton | Pexels

      4. Reprioritize old hobbies
      While dealing with several life changes simultaneously, the things I once enjoyed had to be put on the back burner. One hobby that hurt me to lose was reading. I’ve loved reading all my life. So, seeing that become less and less of a priority was a hard pill to swallow.
      To get myself back on track, I decided to reprioritize this hobby that I love. First, I got a library card, which made it significantly easier to read more because I’m not spending $15-20 per book. Then, I set aside time in my days specifically for reading. I even started a bookstagram. Getting back into a hobby I love has been like reconnecting with an old friend. It’s just what I’ve needed to start to feel like “me” again. Even if you don’t already have a hobby you love, there’s no better time to start exploring your options. The great thing about hobbies is that they give you something to focus on. When you prioritize a new activity, you show yourself that you can be motivated. And the first time you do something successfully in your hobby, you will get feelings of accomplishment that can accompany you throughout the rest of your daily life.

      5. Say “yes” more
      There’s nothing like your comfort zone to keep you in a stagnant place. One of the most rewarding decisions I’ve made lately is choosing to say “yes” when opportunities arise—even when it means leaving the comfort of my couch and favorite TV show (The Vampire Diaries, obviously). 
      For instance, I was recently invited to a golf event with about 45 people. Of those 45, I personally knew four of them. Oh, and I had never golfed a day in my life. Do I sound unhinged for saying yes to this event? Probably. But I also am so glad that I did. As it turns out, golf is pretty fun, and I wasn’t as bad at it as I thought. On top of that, I was able to meet so many people who were all incredibly nice and welcoming. I even made a few actual friends out of the experience. 
      All that to say, good things happen when we step out of our comfort zones. A great way to get out of a slump is to make yourself do things—even an activity that is nearly foreign to you—and spend time with other people. 

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      6 Surprising Signs You’re Stressed Out (And Need A Holiday)

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      You’re stressed. We’re stressed. Everyone’s stressed. No big deal, right? Because it’s so common, you might think that if you’re not lying on the floor from exhaustion, you’re probably fine. But stress has an insidious way of creeping up on you, and it’s not just a mental or emotional issue — stress symptoms can impact the body in some very visible (and bizarre) ways.
      “One of the biggest problems I see in my practice is women coming in with multiple physical signs of stress,” says Dr Nancy Molitor, a psychiatry professor at Northwestern University Feinberg School of Medicine. In fact, a new study found that stress and other negative emotions were consistently linked to poor physical health in more than 150,000 people in 142 countries. That’s because the mind and body are intrinsically connected.
      “Emotional stress alerts the body to produce stress chemicals such as cortisol, which — if produced on an ongoing basis — begin to break down the immune, gastrointestinal, neurological, and musculoskeletal systems,” says Molitor.
      What’s worse, those physical symptoms you end up with (um, bald patches) can bump up your emotional angst even more. If you don’t break the cycle, you’re left with an ugly feedback loop that increases your chances of serious issues such as obesity, depression, and heart disease. Pay close attention to your bod for these overall signs you’re stressed out. It signals the need for you to step back and take a break.
      The best ways to reduce your overall stress is to get enough sleep (seven to nine hours a night for most people), eat healthful food, exercise, reach out to supportive pals, and focus on things within your control. You can also learn to read your body and recognize the not-so-obvious signs that you’re overstressed before it all snowballs into a long-term health condition. Keep an eye out for these red flags:
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      You’re Stressed Out If…
      1/ You’ve got stomach aches
      The brain’s nervous system is linked to the gut’s, so mental stress can wreak havoc on your GI tract, says gastroenterologist Dr Bincy Abraham.
      Depending on your situation, your doctor may treat your tummy troubles with over-the-counter drugs (stool softeners), prescriptions (such as anti-nausea meds), or dietary changes (fibre can restore your gut’s stress-ravaged helpful bacteria).
      In the meantime, the best natural remedy for stress-caused constipation, diarrhoea, nausea, or vomiting is. . .exercise. It may sound like the last thing you want to do when your stomach is aching, but heading out for a run can boost endorphins that make the mind and gut feel better.
      2/ Your hair is falling out
      Super-high levels of sex hormones called androgens, which zoom up during stress, could mess with hair follicles to prompt temporary hair loss, says dermatologist Dr Roberta Sengelmann. (Shedding around 100 strands a day is normal.)
      There’s no one food or supplement that’s proven to restore your locks, but eating a balanced diet can help cell growth and healing.
      3/ You’ve got an eyelid twitching
      These annoying muscle spasms typically occur around one eye and last for a few minutes. Stress is one of their most common causes, though doctors aren’t quite sure why.
      When a twitch strikes, close your eyes, try to relax, and breathe deeply. Inhale for four seconds, hold your breath for seven seconds, then exhale for eight seconds. Repeat this four times while using a fingertip to put mild pressure on the lid that’s twitching.
      OTC artificial tears can also help ease the spasms, which dry eyes can exacerbate, says ophthalmologist Dr Anne Sumers. If the twitching spreads to other parts of your face, see a physician – it could be a more serious type of spasm.
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      4/ You’ve got acne
      Just like your hair, your skin is sensitive to those higher-than-normal androgens, which can bring on breakouts, says Sengelmann. Stress can short-circuit your immune system, causing dormant skin issues to act up.
      Talk to your dermatologist if your zits keep coming back – the chronic inflammation can lead to scarring. (As hard as it is, resist the urge to pop the suckers, which only adds to the inflammation. And you’re more likely to end up with scarring when you’re stressed and your body’s ability to heal isn’t at its peak.) Oral and topical prescription meds, as well as certain soaps, can help unplug pores and wipe out the bacteria that cause acne.
      Your dermatologist might also suggest you go on birth control, or switch up what you’re already on, to balance out your hormones. And be sure to stick to noncomedogenic (i.e., non-pore-clogging) makeup, moisturisers, and sunscreen.
      5/ You’ve got back pain
      The hormones your body pumps out when you’re stressed produce a fight-or-flight response, which – along with raising your blood pressure and heart rate – tightens up your muscles. “If you’re trying to outrun a predator, that’s good,” says pain and rehab specialist Dr Joanne Borg-Stein.
      “But if it’s all the time, that sort of chronic stress response can lead to pain.” Plus, muscle aches are par for the course if you’re hunched over at your desk all day worrying about deadlines.
      Movement is the best remedy, so if your back is in knots, stand up every hour and do some stretches – reach your arms over your head, touch your toes, roll your neck and shoulders. Also try to get in a 10- to 15-minute walk around the office or outside once or twice a day.
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      6/ You’ve got rashes
      Stress can throw your immune system – not to mention your skin’s defenses – out of whack. When these are lowered, you could become susceptible to rash-causing skin infections caused by staph. On the flip side, if your immunity goes into overdrive, your skin will become more sensitive, making a dormant issue like eczema act up.
      In either case, bland emollients, including gentle OTC moisturizers, can help you heal. “If that doesn’t help, or if the rash is accompanied by a fever or other flu-like symptoms – chills, sweating – see your doctor right away,” advises Sengelmann. More

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      Need a Boost in Your Wellness Routine? Try These 5 Things a Naturopath Expert Does Every Day

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      Recently, I found myself in a wellness funk. I hadn’t exercised in a while, and most of my meals were DoorDash deliveries. After weeks of sitting on the couch and eating cheese-covered carbohydrates, I was ready for a wellness reboot. So, I reached out to Bianca Melas, a certified BHSc Naturopath, and Pilates instructor, to learn her top tips for staying healthy. Read on to discover Bianca Melas’s non-negotiables to help her look and feel her best every day. 

      Meet the expert
      Biana Melas
      Certified Clinical Naturopath
      Bianca is an accredited Pilates instructor for Alo Moves and certified Clinical Naturopath. She works to empower her clients with the knowledge that movement can serve as medicine and heal the body in unimaginable ways.

      1. Meditate
      Raise your hand if you’ve ever snapped at your partner after a long day or become flustered by a stressful situation at work. While we’d all love to play it cool and roll with the punches, that’s hard to do without a regular mindfulness practice. Melas is a big fan of getting her zen on: “Meditation allows me to still my mind and become grounded, so I’m less reactive and more responsive to those around me.” Neuroscience backs this daily ritual. A 2016 study found that 20 minutes of meditation can reduce your brain’s reactivity, helping you respond calmly to negative emotions. 

      2. Stay hydrated
      We all know that drinking enough water is essential for physical well-being. However, many of us still rely on caffeine to get through the day, only sipping on water occasionally. Make hydration a priority and take a page from Melas’s book. “I start each morning with lemon water and then continue to consume 2-3 liters of water throughout the day to maintain hydration. This is key for digestion, glowing skin, and energy,” explains Melas. If you’re like me and struggle to drink enough water, our wellness editor, Josie Santi, recommends a motivational 64oz water bottle. Since this bottle is larger than others, you won’t need to refill it throughout the day. This removes an added barrier between you and hydration. 

      3. Have a supplement routine
      Even the healthiest eaters struggle to get all the nutrients they need from food alone. That’s where supplements come in handy. Multivitamins, probiotics, and CBD all have the ability to upgrade your wellness routine from good to great. But you have to take them regularly if you want to experience their benefits. That’s why Melas preaches the importance of consistency: “Consistency is always key. Maintaining a healthy diet and taking supplements daily helps me meet my nutritional needs and achieve my health goals.”

      4. Change your workout expectations
      When most people think about exercise, they assume they need to slog through a grueling hour-long workout for their activity to “count.” This unrealistic expectation makes it less likely that you’ll work out on days when you’re busy or simply aren’t feeling it. Instead of forcing herself to hit the gym, Melas adapts her workouts to fit her life so that she can move every day. “No matter how long I have, I move every day, even if it’s just 10 minutes. It doesn’t need to be crazy or intense—just walking in the sunshine with my puppy is enough some days,” she said.

      5. Incorporate small actions of self-love
      In an age where social media glorifies unrealistic beauty standards, most of us deal with low self-esteem or dissatisfaction with our bodies. In fact, some research shows that women who interact with social media posts report lower self-confidence afterward. While you might not always like how you look, cultivating a self-love practice can help combat low self-esteem. Melas recommended finding little moments throughout your day to give back to yourself. These small actions of self-love will look different for everyone, but if you need a few ideas, Melas’s favorite self-love activities include dry brushing, spending time in nature, and reading a good book.

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      Knowing This Fact About Your Body Could Be the Secret to Peak Health

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      Have you ever wondered why your friend can eat dairy without any side effects while you suffer from bloating? How can one person swear by the keto diet while someone else sees no difference? According to Boston Medical Center, an estimated 45 million Americans will try a diet plan each year. Maybe you’re among the millions who have dabbled with keto, vegan, Atkins, Mediterranean, or one of the many other diets out there. You’ve spent time trying different food combinations or rearranging your eating schedule. You’ve told yourself it would all be worth it because this diet will be the one that works. Yet, now you’re six months down the road and don’t see the results you had hoped for.
      There’s a reason diet culture is overwhelming and disappointing. The truth is, our bodies are all different. While one diet may make your friend, sister, or coworker feel amazing, it might not be the right fit for you. We’re all about ditching diets and eating whatever makes your body feel good, but there may be an explanation for why different ways of eating work for different bodies.
      Enter: the Blood Type Diet. Founded by Dr. Peter J. D’Adamo, the Blood Type Diet provides individualized solutions for each person’s blood type. Instead of looking at one diet as a solution for everyone, the Blood Type Diet breaks down each person’s blood type and uses that information as the basis for nutrition. I’m usually turned off by anything with “diet” in the title, but this one seems different. It proves that diets are not a one-size-fits-all method. Read on for my deep dive into what the Blood Type Diet really is and whether or not it’s worth trying out.

      What is the Blood Type Diet?
      As Dr. D’Adamo explains in his book Eat Right For Your Type, there are four universal blood types: Type O, Type A, Type B, and Type AB. Each type possesses a different antigen with its own chemical structure. Your blood type plays a huge role in how you absorb nutrients. This means that your blood not only affects how you respond to infections, stress, and bacteria, but it also affects the body’s response whether you eat a croissant or eggs for breakfast.
      In his research, Dr. D’Adamo found that different foods have different lectins, and those lectins produce a chemical reaction between blood and the food you eat. Sometimes the reaction leaves us feeling satisfied and energized, while other times, the reaction causes us to feel symptoms like indigestion, bloating, or fatigue. The Blood Type Diet looks at how different lectins in foods are absorbed by different blood types. Eating based on your blood type can increase nutrient intake, improve gut health and digestion, and support overall immune function, according to Dr. D’Adamo.
      Of course, nutrition is only one piece of the puzzle. Any wellness method is incomplete without factoring in the role of stress and exercise. (We can eat all the healthy food we want, but unless we also factor in high-stress levels and a sedentary lifestyle, we won’t feel our very best.) Dr. D’Adamo agrees. So, he’s included research on how different blood types need different forms of exercise to cope with stress, as well as a stress and exercise plan for each blood type.

      Recommendations for each blood type
      If you’re Type O
      Dr. D’Adamo found that people with Type O blood respond best to a diet based on animal proteins while avoiding dairy and grain products. “Type O’s can efficiently digest and metabolize meats and seafood because they tend to have high stomach-acid content,” he explained. But it’s important to balance meat products with vegetables and fruit to avoid over-acidification. When it comes to exercise, he recommended intense physical exercise like HIIT or weight training because it “makes the muscle tissue more acidic and produces a higher rate of fat-burning activity.”

      If you’re Type A
      For Type A’s, Dr. D’Adamo recommends limiting meat and dairy products, as they are poorly digested, but moderate quantities of seafood (3-4 times a week) can have beneficial effects. Focus more on plant foods like fruits, vegetables, nuts, seeds, grains, etc. Type A’s can tolerate wheat products and gluten more than other blood types. But they shouldn’t eat in excess, or else their muscle tissue will become overly acidic. For exercise, Type A’s thrive by engaging in gentle and meditative movements to help manage stress, such as yoga, Tai Chi, stretching, walking, or Pilates. 

      If you’re Type B
      Type B’s can benefit from a balanced diet of all types of foods, including meat, dairy, seafood, and grains. However, Dr. D’Adamo suggests limiting corn, buckwheat, lentils, peanuts, and sesame seeds, as they contain a certain lectin that affects the efficiency of your metabolic process. This results in fatigue, fluid retention, and hypoglycemia. As for exercise and stress, Type B’s are able to manage stress well. They do best with moderate activities such as tennis, hiking, cycling, walking, yoga, jogging, or light weight training. 

      If you’re Type AB
      For those with the rarest of all blood types, Type ABs, their plan requires a combination of the Type A and Type B plans. Unlike Type A’s, meat in small portions can be beneficial. A balanced diet of all foods works for your system—including dairy, grain products, fruits, and vegetables. The key with Type AB is portion size and frequency, so eat smaller meals more frequently. When it comes to exercise, Type ABs have inherited a Type A stress pattern. So, Dr. D’Adamo recommends following the Type A exercise plan of gentle movement to help decrease stress. 

      The verdict
      We like that the Blood Type Diet is a personalized wellness plan that looks at a person’s genetics and bio-individuality. However, use it as a starting point or a way to experiment when finding what works best for your body. Don’t follow the plan to a T. As with every diet, some experts swear by it while others disagree. For example, Dr. Josh Axe, DNM, CNS, DC—a leading doctor and founder of Ancient Nutrition—believes that the Blood Type Diet may help some people, but it’s not necessarily the best for everyone. There are other factors that determine how we digest nutrients than just blood type, like hormones.
      Bottom line: The best way to determine what foods to eat and what exercise to do is to listen to your body. Period. Looking to your blood type for insight on nutrition and movement might make you feel amazing, but the same effects can be achieved in other ways too. The Blood Type Diet isn’t necessarily for everyone, but it shows that diets need to be more personalized and cater to an individual’s body type, food preferences, and biological history. Our bodies are all different, and how we eat should cater to that uniqueness. If you’re thinking of experimenting with the Blood Type Diet, talk to your doctor and know that your body is always the #1 expert about which foods and exercise are best for you.

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