health and weelbeing

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      Our Wellness Editor’s Go-To Supplements for Every Health Goal or Symptom

      by

      As a wellness editor and holistic health coach, I consider myself well-versed in many things: plant-based eating, ancient medicinal practices, and self-love. However, the topic I get asked about most often is wellness supplements–what to take, when to take them, and what’s actually worth it. The interest in vitamins and supplements makes total sense to me: the supplement industry is confusing AF. We have countless brands, influencers, and experts telling us a magic pill is life-changing or a new powder on the market will have miraculous results. Identifying what we really need in a market filled with expensive miracle powders and magic pills is challenging.
      So, I’m sharing my supplement routine to serve as inspiration. I thoroughly research every brand, ingredient, and trendy new product and have tried countless pills, powders, and potions. (I legit have an entire closet dedicated to supplements.) The list below contains my tried-and-true, carefully selected supplements from a confusing and oversaturated industry.
      PSA: I’m not a doctor. My goal is to help you avoid spending more money on products that will collect dust on your shelves. I’m here to offer transparency on what works for me, and hopefully, you can use it as a starting point to find what works for you. Remember that every body is different. What works great for me might not work for you, and every supplement routine should be crafted with your doctor. I have my clients get lab work with their doctor to identify gaps in their nutrient and vitamin levels. From there, we add supplements based on health goals. So check with your doc, and use my go-to supplement arsenal as a starting point on your wellness journey.

      In this article

      To take every day

      Equilibria
      Daily Softgels
      Important PSA: If you have not hopped on the CBD bandwagon to improve your focus, energy, stress relief, and even anxiousness, you are seriously missing out. CBD has made a huge difference in promoting a sense of calm and stress relief without making me sluggish so I love taking these Equilibria ones to start my mornings off on the right foot.
      Use code theeverygirl for 20% off your first order at Equilibria!

      Multivitamin
      A huge problem with the supplement industry is it’s pretty unregulated, so we don’t always know how high-quality or clean the ingredients actually are. Ritual is committed to full traceability–like you can see on the website the exact farm, source, and geographical location where each nutrient comes from. Plus, it’s more absorbable because of the tiny beads within the capsule which have a delayed release in the right part of the digestive tract that absorbs the nutrients, and has more nutrients than typical multivitamins do, like omega-3 DHA.

      Probiotic
      Sakara is another brand that I really trust their standards of quality–I do not want any additional chemicals or toxins in my body, and if I’m spending my money, I want to make sure its something that will actually make a difference. I love these probiotics because they’re derived from totally clean, raw, plant-based ingredients and contain food cofactors to improve absorption. In addition to the targeted probiotic strains, each pill contains digestive enzymes, systemic enzymes, and prebiotic fiber to ensure the probiotic bacteria can thrive in the gut, as well as other benefits.

      Pure Synergy
      B-Complex
      I’ve been taking a B-Complex for years as recommended by my doctor. I’m a vegetarian who eats minimal dairy, so I’m not getting a lot of B-12 from my diet, and being on the birth control pill for 10+ years has depleted my B vitamins (again, all according to my doctor!). I love this one that’s organic and made from fruits and veggies. Now that I’m transitioning off of birth control and my vitamin B levels look normal, she recommended a B-complex every other day instead of every day, and we’ll adjust based on what my lab results say in the six months–testing is everything!

      Parsley Health
      Vitamin D3 + K2
      Did you know vitamin D is one of the most common deficiencies? Especially through the fall and winter when it’s darker out and we’re not exposed to sun very often. My doctor has said that everyone can afford taking a little vitamin D through the fall and winter months, but–as always–check your levels and talk to your doctor! I love these drops because they contain vitamin K and MCT oil for optimal absorption. I just add a few drops to my morning coffee or tea and it’s the easiest way to get in any vitamin.

      Magnesium
      Magnesium is another super common deficiency that I think most people could benefit from supplementing or asking their doctor about. My doctor put me on an additional dose of magnesium citrate before bed to ease constipation and then increased my dosage before and during my period to help with cramps (think of it as helping to relax the muscles). It has many other functions, like lung function, bone health, and helping to metabolize carbohydrates. There are different types of magnesium too, like Magnesium Glycate, which is more beneficial for stress relief, the nervous system, etc.

      Sleep Capsules
      Before Arrae came out with their Sleep capsule, I only took sleep supplements for special occasions like travel (more below) or if I couldn’t sleep. But I’m so obsessed with the Sleep capsules that I take them on a nightly basis and have the best sleep. They are not made with melatonin or like any other common sleep supplement–instead, it’s a blend of herbs (like chamomile, holy basil, and valerian root) that works with your circadian rhythm to help regulate your body’s natural sleep cycle. So it’s kind of just assisting your body to sleep better on its own, and I truly get the best sleep of my life.

      To improve digestion

      Metabolism Powder
      I will talk about this powder until I’m blue in the face because of how it’s changed my life. I’m not typically a powder person and much prefer pills because they’re easier to remember or make time to drink a powder, but this is totally different. It tastes like a luxurious hot chocolate (just add raw honey!) and is my self-care moment every day–so tasty, it’s helped me replace my coffee habit. But because of the superfood plant-based ingredients, it has also hugely helped my digestive issues like reducing bloat and healing gut lining.

      Dr. Schulze’s
      Intestinal Formula Supplement
      I have tried just about everything to relieve constipation–including prescription medication from my gastroenterologist–but no supplement or prescription has really helped besides this one. I only take one capsule every night after dinner and–not to brag–I have a bowel movement every single morning, which is kind of a miracle for me (#sorrynotsorry for the TMI). No, it doesn’t cause stomach aches or diarrhea for me, and it’s NOT a laxative–it contains herbs that help support your body’s natural detoxification system in the colon, like aloe leaf, ginger root, garlic, cayenne pepper, and senna leaf.

      Bloat Capsules
      I’ve tried a lot of digestive enzymes in my day–basically every food leaves me with painful gas, bloat, or stomach pains. These are my favorites to take after any meal because they genuinely help; I notice a major difference and I can actually eat foods I love without suffering. And–you guessed it–they’re full of good-for-you, plant ingredients from fruit and herbs like bromelain (good for speeding food breakdown), peppermint (to prevent gas), and even contains slippery elm to help protect your digestive system. If I’m eating something like broccoli that I know bothers me a little bit, I’ll just take one, but take two after a pasta and wine dinner out.

      Tomorrow’s Nutrition
      Prebiotic Fiber Supplement
      So you already know about probiotics, but PRE-biotics are just as important because they’re a type of fiber that serves as food for the good bacteria in the gut. Without prebiotics, probiotics cannot survive. I make sure to get prebiotics from food and my probiotics contain prebiotics as well, but I add a scoop of this fiber supplement to smoothies, yogurt, or coffee every few days for additional support, or daily if I feel like my gut health is struggling, like during vacation or a stressful time. I was taking inulin powder (another easy thing to look up and add to your diet!) but my doctor had me replace it with this Sunfiber because it’s a low-FODMAP option if everything triggers your gut like it did mine.

      For stress relief

      Calm Capsules
      If you can’t already tell, Arrae can do no wrong in my eyes–I am indeed a fan and daily user of every one of their products. I’ve struggled with anxiety for as long as I can remember, and—while there’s no quick fix for mental health—this supplement is such an important part of my mental health toolbox. Regular therapy, daily meditation, etc. help keep my anxiety at bay, but taking a Calm Capsule (with ingredients like magnesium and passionflower) is one of the few things I’ve tried that actually works when a stressful meeting is coming up, I’m getting worried while traveling, or I’m feeling extra anxious one day.

      Equilibria
      CBD Oil Drops
      I’ve been using these CBD drops for a few years now and I think they will always be a part of my daily routine. While the Arrae Calm tablets are for occasional moments of stress, I use the Daily Drops every day for better response to stress and anxiety over time. High-quality CBD is extremely effective at helping to regulate mood and stress levels. Bonus: they can also increase focus and relieve tension.
      Use code theeverygirl for 20% off your first order at Equilibria!

      To take when under the weather

      Pique Life
      Elderberry Liposomal Vitamin C Supplement
      Historically, the second the weather starts changing, I would get colds that would last well through winter. Now, I know to take extra good care of my body to avoid the dreaded cold or to limit symptoms to get through the season feeling as good as possible. In the fall and winter, I take one of these packets every day (and double up when I start to feel a cold coming on) and I swear it makes a major difference. It contains clean ingredients with no preservatives, unlike other vitamin C sources and immunity packets, and contains added antioxidants, zinc, etc. for an extra boost and better absorption. Also, it’s like a gel consistency you eat straight instead of a powder you add to water, which I prefer because it’s way easier.

      Beekeeper’s Naturals
      Throat Spray
      There’s A LOT of power in bee products, and propolis is known as one of the greatest superfoods of the world. Containing flavonoids and polyphenols that fight free radicals, as well as vitamin C, zinc, iron, B vitamins, and lots of other antioxidants, it’s incredible for fighting of colds and boosting the immune system. I even do an extra spray when I start getting a sore throat (like after a long day of podcasting when my throat gets scratchy) and it’s immediately gone.

      Tension Relief Supplement
      Whether it’s a hangover, tension, period-related, or just general stress, this all-natural product really works to ease headaches. The herbs used are pretty fascinating, like feverfew, which helps reduce sensitivity to headache triggers, or willowbark, that promotes head comfort. It also contains a concentrated dose of magnesium glycinate as I talked about above, that is extremely helpful to help muscles and the nervous system relax, good for both tension and stress related headaches.

      To take while traveling

      Greens Supplement
      By now, I have talked approximately 10 friends and family members into hopping on the 8Greens bandwagon. My #1 can’t-live-without health product will always be whole, leafy greens (one of nature’s greatest medicine, IMO). I always aim to add greens to at least two meals a day because it makes the biggest difference in my skin, energy, digestion, immune system, etc. However, when traveling, I don’t always have access to fresh, leafy greens. Enter: 8Greens. Made with spinach, wheatgrass, kale, blue-green algae, spirulina, chlorella, barley grass, and aloe vera, each tablet is packed with a variety of nutrients that make you feel amazing. In the form of a convenient tablet you just add to water—it’s like a DIY green juice on-the-go. I also drink 8Greens when I need an extra boost of nutrients in addition to leafy greens, like if I’m starting to get a cold or feel extra drained.

      Organic Green Tea Extract Capsules
      Dr. Christian Gonzalez (you can listen to him on Heal Thy Self Podcast) talks a lot about how the polyphenols and antioxidants in green tea (particularly a highly concentrated version like matcha) can help the body better absorb and detoxify alcohol. Now I have not checked out any other studies to back this up, so do your own research and check out his explanation/recommendations for yourself, but I do take a green tea extract supplement when on vacation (AKA when I’m drinking a lot more alcohol than usual). Do I notice an immediate difference? Not really, but I like knowing I am fueling my body with additional antioxidants. Note: You can also just drink green tea or matcha!

      Hydration Supplement
      You know when you just feel so deeply dehydrated, either from a plane, being in the sun more than usual, drinking alcohol, or just extra depleted from a long day of travel? In order to be optimally hydrated, your body doesn’t just need water–it needs electrolytes that allow your body to hang onto and absorb the water. There are a lot of electrolyte drinks and supplements out there that are full of added sugars, dyes, and toxins, so I like to add some lime juice and a pinch of Himalayan salt for natural electrolytes in my water, but I also like these packets from Cove, which are sweetened with stevia, so they have no added sugar. You’ll feel an immediate hydration, on a deeper level than you would from chugging a glass of plain water.

      Love Wellness
      Sleep Supplement
      Even going from the west coast to the east coast can totally knock off my sleep schedule (a three-hour time change makes a huge difference when trying to fall asleep at night!) so I like to travel with these capsules to help me fall asleep during nights when I know it will be difficult for me to sleep or I’m dealing with jet lag. They contain a small dose of melatonin, which lets the body know it’s time to sleep and release more melatonin, but also uses magnesium and herbs to relax the body and ease stress so you can fall asleep naturally too (and stay asleep!).

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

      10 Items Our Wellness Editor Swears Have Made the Biggest Difference in Her Life

      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

    • 213 Shares

      in health and weelbeing

      6 Reasons You Could Struggle To Get Pregnant With PCOS & What You Can Do About It

      by

      According to the World Health Organisation (WHO), infertility in women was ranked as the 5th highest and most serious global disability.
      Further to that, the Infertility Awareness Association of South Africa (IFAASA) confirmed that as many as one in six couples are impacted by infertility.
      Infertility occurs in both men and women with a number of risk factors such as occupational and environmental risks, age, smoking and alcohol use. Another common risk factor though for infertility in women is Polycystic Ovary Syndrome (PCOS).
      Here’s what you need to know about PCOS and pregnancy.
      What Is PCOS?
      Polycystic Ovary Syndrome, or PCOS, is a hormonal disorder that involves reproductive, cosmetic and metabolic problems with 8 – 13% of women suffering from this condition. Due to ovarian dysfunction, it is the most common cause of infertility.
      Despite the increasing numbers and people impacted by infertility, the subject of infertility is still not a topic openly disussed and carries with it an unfortunate stigma. 
      That’s where Salome comes in. Salome’s ongoing awareness campaigns are linked to breaking the silence around common women’s health issues.
      READ MORE: The Best Way To Lose Weight When You Have PCOS
      Symptoms OF PCOS You Should Look Out For:
      A supporter of Salome, specialist obstetrician and gynaecologist, Dr Lusanda Shimange-Matsose, shared these six symptoms commonly associated with PCOS that women should be aware of. 

      If you are under 35 and have been having regular unprotected intercourse for 6 – 12 months without falling pregnant
      Experiencing painful periods
      Having irregular or prolonged menstrual cycles
      Elevated levels of the male hormone androgen which results in excess body hair 
      Acne
      Overweight

      What You Should Do If You Have Symptoms:
      The symptoms associated with Polycystic Ovary Syndrome can cause a lot of distress and the disorder affects women in so many different ways and to different degrees. That’s why it’s best not to assume that you actually have PCOS until you’ve been diagnosed by a gynaecologist. 
      What Are The Long-Term Effects Of PCOS?
      “It’s about time we start talking about this so more women are aware that this is a disease that is prevalent and present,” says Dr. Shimange-Matsose.
      “The most important thing for me when it comes to PCOS is making women aware of the long-term effects of this condition because if you don’t get a handle on it, not only are you going to battle with infertility – you are going to develop diabetes, cardiac problems linked to hypertension and high cholesterol, as well as sleeping problems.”
      “That’s why I applaud Salome’s efforts to educate women about PCOS so they can identify and manage their symptoms from early on. The most important thing is to commit to making gynae visits a way of life in order to get help sooner rather than later,” says Dr. Shimange-Matsose.
      READ MORE: How To Boost Your Fitness By Tailoring Your Exercise Routine To Your Menstrual Cycle
      PCOS And Pregnancy: What Can You Do?
      Just as there are various factors that impact fertility, there are also many different treatment options and recommendations out there, some more invasive than others.
      According to 3Sixty Biomedicine’s CEO, Boitumelo Sebambo, in cases where infertility can be linked back to the hormonal imbalances caused by PCOS, patients who make use of products like Salome Fertility that contain Myo-inositol and D-Chiro-inositol, have seen an increase in their ovulation, a reduction in their hyperandrogenism and in the oxidative stress in their follicular fluid.
      “We locally manufacture our Salome Fertility product – as well as other products within the Salome range. All Salome products are based on herbal extracts which have limited side effects AND are recognized by certain medical aids,” explains 3Sixty Biomedicine CEO, Boitumelo Sebambo.
      The full range of Salome products are available online at 3Sixtybiomedicine.co.za, on Takealot.com or at most pharmacies nationwide.
      Win With Salome!
      Sometimes we all need support from our friends, and Salome is just that! They are your gal pal who will help you through whatever you’re facing. Their naturally-based products help women through a range of common conditions so that they have the freedom to truly live their best lives.
      Salome’s products help manage menstrual pain, heavy menstrual bleeding, Polycystic Ovary Syndrome (PCOS) and even infertility linked to PCOS. And you have chance to win one of two hampers valued at up to R2 400.
      The hamper includes:

      1 x Custom Salome Lou Harvey tog bag
      1 x Custom Salome Lou Harvey cosmetic bag
      1 x Salome Polycos OR 1 x Salome PreMens OR 1 x Salome Menstrual Pain

      How do you enter?
      It’s so easy!
      1. Make sure that you are following us on Instagram @womenshealthmagsa and @salomerange2. Then fill in your details and sign up to our newsletter here or below.3. To be eligible for the prize, you must be over 18 and a South African resident, and follow all the steps above.4. The winner will be randomly selected and notified.

       *In Partnership With Salome More

    • 100 Shares

      in health and weelbeing

      10 Little Luxuries That’ll Elevate Any Average Weekday

      by

      I’ve recently seen quite a few videos on TikTok sharing small things you can add to your life every day to really elevate your day-to-day experience, and I absolutely love the idea of treating yourself to little luxuries. Let’s face it: Life can get pretty mundane sometimes as we work our 9-5 and try to keep things interesting. So, adding in small things every day that feels like a special treat is a great way to elevate an average weekday.
      Obviously, you can mix up your weekdays by doing fun activities and just getting out of the house, but there’s no denying that there are some products that can really elevate your everyday environment. Life is short after all, so we shouldn’t feel guilty treating ourselves to those little luxuries that make us happy. From ultra-comfy pajamas to beauty products that will transport you to a high-end spa, these are the items that make every day a little bit more luxurious. 

      Equilibria
      Nourishing Body Oil
      At least once per week, I take THE shower. You know the one—exfoliate, shave, hair mask, and every other beauty treatment I can squeeze in. After this revitalizing shower, I do one of my absolute favorite self-care rituals: use my Equilibria Nourishing Body Oil with a body gua sha. Not only does the CBD provide the ultimate calming experience, the oil nourishes my skin and keeps it hydrated while the body gua sha improves my circulation and helps with lymphatic drainage. My skin has never felt better and smoother than after I treat myself to this little luxury.
      Use code theeverygirl for 20% off of your first order at Equilibria!

      Moonlight Eco Short Pajamas
      A more affordable option when it comes to high-end pajamas, this short set comes in more than 10 adorable colors and patterns. This set is buttery soft, so trust us: Once you start living the luxury pajama life, you’ll never go back.

      St. Barts Cleansing Scalp & Body Sugar Scrub
      With hundreds of rave reviews, you can add this product to your self-care arsenal knowing it won’t disappoint. The scent, inspired by St. Barts, has tropical notes like dragonfruit and tuberose, so you’ll be transported right to island life.

      Sunshine Bundle
      This diffuser has a ceramic cover, making it much more high-end than the not-so-cute plastic options you can find elsewhere. It comes in eight gorgeous color options, so it’s guaranteed to look beautiful in any home. This bundle comes with four vibrant essential oils for energy and overall good vibes.

      Silk Sleepmask
      Our editors swear by silk sleep masks to get the beauty sleep we deserve. This option from Slip will definitely elevate your everyday sleep experience, but they’re even better for improving sleep while traveling.

      Lowball Ribbed Cocktail Glasses
      It’s time to trade in those old plastic cups and invest in some beautiful glassware. It’s truly shocking how fancy you can feel by drinking a beverage out of a pretty glass—and you better believe it’s worth it.

      Barefoot Dreams
      CozyChic™ Socks
      It’s no secret that we’re obsessed with Barefoot Dreams here at The Everygirl. We’ve raved about the robes and the blankets, but these socks are our new favorite. These will have you feeling extra cozy all fall and winter long.

      Summer Fridays
      Lip Butter Balm
      As much as we hate to acknowledge it, the colder months are fast approaching. This lip butter balm from Summer Fridays is praised for its luxurious scent and ultra-hydrating properties. Plus, it’s vegan, cruelty-free, and comes in recyclable packaging.

      Reverence Aromatique Hand Wash
      While you might be tempted to pick up a $5 hand soap on your next Target run, you don’t realize how much this Aesop option will elevate your hand-washing experience until you’ve tried it. Not only does it smell like you’re in a luxurious spa, it keeps your hands extra moisturized and soft.

      15 Sunday Rituals to Set You Up for an Amazing Week

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

    • 150 Shares

      in health and weelbeing

      What This Viral Hormone Expert Eats in a Day to Balance Hormones

      by

      I don’t have to tell you that hormones can be a bee-och: Whether we’re on our period or not, it can feel like we’re at their beck and call. They affect everything from our emotions and mood to sexual function and sleep, after all! The good news is we can keep our hormones in check naturally (music to my ears) and live our best lives PMS-free with some simple tweaks in the kitchen. Thanks to functional nutrition and women’s hormone expert and creator of The Cycle SyncingⓇ Method, Alisa Vitti, I’ve got the holy grail of balancing hormones down to each phase of our cycles, and I’m letting you in on it. Ahead, the foods to hack your way to hormonal bliss, proving once and for all that food is medicine.

      Meet the expert
      Alisa Vitti, HHC, AADP
      HORMONE EXPERT AND FOUNDER OF FLO LIVING
      Alisa Vitti is a functional nutritionist and womens hormone expert, the founder of modern hormone health care company FLO Living, bestselling author of WomanCode, and creator of MyFLO, the #1 paid period app on iTunes. She has made expert appearances on The Dr. Oz Show, Women’s Health, MindBodyGreen, and The Huffington Post.

      How does diet affect hormonal balance?
      Let’s face it: What we eat can make the difference between optimal health and not functioning at our best (and who doesn’t want to be their happiest and healthiest self?). When it comes to balancing those pesky hormones, your eating habits make the call. “Diet is one of the main drivers of hormonal balance—what you eat affects your insulin, cortisol, estrogen, and progesterone levels—and so any issues you are having with your hormones, skin, weight, moods, cycle are all tied to your diet and can all be improved dramatically by using food strategically to support and optimize endocrine function,” Vitti explained. 
      Vitti revealed that women have an unknown second biological clock called the Infradian Rhythm, which we experience over the course of our monthly cycles, and it affects everything from your metabolism, brain, and immune and stress response to your libido, fertility, and cycle. And, yes, your diet plays a major role in supporting the Infradian Rhythm. The moral of the story? “Change the foods you eat and caloric levels to match the four phases of your cycle to optimize blood sugar stability and hormonal balance.” Read on to learn how to do just that. 

      What to eat in each of the four phases of the cycle 

      Follicular phase
      During the follicular phase, the metabolism is slower, so focus on fresh, vibrant, and light foods that will make you feel more energized. Prioritize healthy fats that are rich in omega-3 fatty acids and cruciferous vegetables that can help flush out excess estrogen. As for fresh produce, opt for artichokes, broccoli, carrots, parsley, green peas, string beans, and zucchini, which have a lot of the nutrients needed during this phase. Vitti recommends trying these easy, yet tasty, meals: 

      Overnight oats with cashews, goji berries, and cinnamon
      Lentil tomato quinoa pilaf
      Chicken veggie buddha bowl

      Ovulatory phase
      Fill up on raw veggies for fiber and fruit for high levels of glutathione to ensure your body easily metabolizes and eliminates any estrogen surplus. If you experience any cramping or acne during this time, you may have issues breaking down estrogen in your liver and gut. Eating fiber-rich and cruciferous vegetables during this time helps flush excess estrogen from the body. Load up on asparagus, brussels sprouts, chard, escarole, scallions, and spinach during this phase. Channel your inner Ina Garten and try out these recipes: 

      Sweet green protein smoothie
      Hearty greens salad with salmon toasts
      Zucchini noodles with pumpkin seed basil pesto and grilled chicken

      Luteal phase
      During the luteal phase, your metabolism speeds up, so you should eat more nutrient-rich calories daily to maintain stable blood sugar, which helps balance insulin (a critical hormone that greatly affects the degree of PMS). Emphasize foods rich in B vitamins to stave off sugar cravings, eat leafy greens to boost your calcium and magnesium, and add roasted or baked root vegetables to help your liver and large intestine flush out estrogen. Think: 

      Avocado sweet potato toast with eggs
      Turkey tacos with corn, cassava, or cauliflower tortillas
      Chickpea pasta with garlic kale

      Menstrual phase
      Your hormone levels are at their lowest, so it’s important to eat adequate calories and get plenty of protein and healthy fat during your bleed. Protein, fats, as well as low glycemic veggies and fruits, will keep your blood sugar steady while adding fiber and antioxidants. Add in foods high in iron, like red meat and kidney beans, and some seafood or mineral-rich seaweed that helps replenish mineral levels in your body. Whip up the following eats that are sure to get a chef’s kiss: 

      Cream of buckwheat with almond butter and raisins
      Salmon soba miso bento
      Bunless bison burgers with mushrooms, baby spinach, and avocado

      Alisa Vitti
      In The Flo
      For details on the aforementioned recipes and more of Vitti’s go-to meals

      Why (And How) You Should Plan Your Workouts Around Your Cycle More

    • 200 Shares

      in health and weelbeing

      I’m a Wellness Editor and These Are the 5 Things I Always Pack in My Carry-On

      by

      Not to brag, but I’ve become an expert at packing my carry-on. Between my obsession with all things wellness (#itsmyjob) and regularly traveling at least every couple of months (my whole family is on the opposite side of the country), I have mastered the art of packing my bag for travel days: It contains everything for every ailment so that I can actually feel my best. While my carry-on can resemble Mary Poppin’s bottomless bag where things just keep coming out, there are five things I pack and take with me on airplanes, no matter what. Read on for the five items you will always see in my carry-on and why they are so essential for making any travel day better.
       

      1. Rapid calming CBD melts
      Over the past couple of years, I’ve developed a little bit of travel anxiety, like getting nervous on planes. Plus, traveling itself can be stressful, whether it’s sprinting across the airport on your (very brief) layover or your flight getting delayed (again). In addition to trying all the things (working with my therapist on airplane anxiety, meditating in the a.m. to calm stress levels, etc.), I love having these CBD Rapid Calming Melts on hand. While Equilibria’s Daily Drops have helped to relieve stress and anxiety over time, these melts work fast and help me feel a sense of peace whether I’m worried about missing my connecting flight or am feeling stressed about traveling alone. They take about 5-15 minutes to kick in and last 3-6 hours, so I’ll take one either when I’m boarding the plane or when I’m feeling extra stressed.

      Equilibria
      Rapid Calming Melts
      Use code theeverygirl for 20% off your first order at Equilibria!

      2. Greens juice tablets
      I swear by a DIYed green juice to start my day with antioxidants, vitamins, and nutrients that will make me feel good all day long. However, we (unfortunately) don’t have access to a full juicer and fresh veggies like celery, cucumber, or broccoli when traveling and need convenient options that we can take on the go or keep in our carry-ons. Enter: 8Greens. Each tablet is made from eight powerful greens: spinach, wheatgrass, kale, blue-green algae, spirulina, chlorella, barley grass, and aloe vera, and you just add it to your water bottle to make a green juice on the go. Plus, it naturally contains a high amount of vitamin C and minerals like zinc, making it a way healthier option than other vitamin C or hydration packets, so you can count on it to keep you hydrated and keep your immune system healthy as well. 

      3. Digestive supplements
      All my girls with gut issues get the struggle: You grabbed a bagel sandwich before hopping on the airplane (convenience is crucial!), and you’re 20,000 feet in the air when your stomach starts feeling uncomfortably full, bloated, or crampy. I’ve found myself in an uncomfortable situation with painful travel bloat way too many times, so now I make sure to always have Arrae Bloat on me (like, I even bring it to restaurants when I’m not traveling). With totally natural ingredients (including superpower herbs and digestive enzymes that come from fruit), these powerful little capsules are one of the only supplements that have ever actually worked to help my body digest food it doesn’t usually agree with (looking at you, bagel sandwich). I take it after eating any meal while traveling and it reduces heartburn, gas, bloating, etc., by helping with food breakdown. 

      4. Inspiring read
      Living on the West Coast while our office and my family live on the opposite side of the country means that I am traveling a lot. For a while, I felt annoyed by long plane rides and would pay the $10 Wi-Fi fee to work through them in order to feel productive so I could tell myself it wasn’t wasted time. But I’ve totally changed my perspective and now see plane rides, car rides, etc. as a time to fully dedicate to myself. I believe you can turn any travel experience into self-care (unless you’re traveling with kids–IDK what that’s like, but I imagine it’s not very peaceful!). I slather on my Summer Fridays Jet Lag Mask, pull out a book that makes me feel inspired, and spend the extended period of time with no phone (very rare!) intentionally. 

      5. Protein bar
      I am one of those people who doesn’t go anywhere without a snack. I will pack some things to eat if I’m out running errands, even if just for a couple of hours, so you bet I have a snack handy when I’m traveling. Sometimes I like to indulge at the airport (read: the aforementioned bagel sandwich) as a way to make traveling feel a little more special, but you should never feel like you have to eat whatever is available (and pay the astronomical airport prices) just because you don’t have options. Sometimes I’ll make my own TSA-approved meals ahead of time, but when that feels like too much work, I’ll pack a few of these Sakara bars to have on hand. While any bar should not be used as a replacement for a meal, they’re a super convenient option to snack on when you get hungry during a long plane ride or you don’t have access to healthier options. These bars are my favorite because they’re cleaner and more nutritious than any option out there, IMO. Plus, they contain superfoods and high-powered ingredients that make you feel amazing (necessary during long travel days). 

      10 Items Our Wellness Editor Swears Have Made the Biggest Difference in Her Life

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

    • 125 Shares

      in health and weelbeing

      7 Health Tips Ayurveda Taught Me That Changed My Life

      by

      I’ve always had the reputation around the office as the girl who would try anything: cycle syncing (did it), affirmation training (crushed it), face washing with honey (made it my personal revolution). It’s a well-earned reputation, as I very literally would try anything on the quest to become my best, healthiest, most energetic, and happiest self. I suppose I’m a bit of an over-achiever, or as friends and family might say, too extra.
      But Ayurveda is different. It’s not a trend I heard about on TikTok and will forget about in a few months. I actually first learned about Ayurveda, an ancient medicine system with roots in the Indian subcontinent (stemming from the ancient Vedic culture), years ago in my freshman year of college. A lightbulb immediately went off, and I spent the next few years researching Ayurveda, going to an Ayurvedic practitioner, and even writing my senior thesis on the relationship between Ayurveda and religion. It’s what got me started on my own healing journey and made me interested in health and wellbeing enough to turn it into a career. 
      Before we dive into rituals that you can start implementing into your life today, know that Ayurveda is incredibly complex; it’s an entire system of medicine with spiritual and emotional elements. It cannot be summarized in one article–especially not by me who is by no means an expert. I am sharing tips that I implement in my everyday life, but if you’re new to Ayurveda, I urge you to learn more about the history, culture, and complexities of the form of medicine that’s been practiced for the past 3,000 years—it just might change your life as it did mine. 

      What is Ayurveda?
      Ayurveda is one of the world’s oldest systems of medicine that’s still widely practiced today. In Sanskrit, ayurveda translates to “the science of life.” To briefly summarize (but how do you fit 3,000 years into 1,500 words!?), Ayurveda identifies three principal energies of the body: vata (air), pitta (fire), and kapha (earth), known as doshas. “If one element is out of balance, they all have the potential to be affected,” explained Tracy Adkins, a NAMA-certified Ayurvedic practitioner. Just as everyone has a unique fingerprint, everyone has their own particular pattern and balance of doshas. The practice of Ayurveda is to create a balance of body, mind, and consciousness (according to each body’s individual constitution). 
      “Ayurveda teaches us to have as much respect for our external surroundings as we do for our inner milieu, empowering self-care, personal wisdom, and promoting lifelong health,” Adkins said. Finding your dosha and lifestyle recommendations tailored to your individual constitution is a detailed exploration and extremely complex that can be done with an Ayurvedic practitioner, but there are lots of quizzes online to get you started (I like this one from Sahara Rose).

      Ayurvedic rituals that have changed my life

      1. “Healthy” means something different for every body
      PSA: Every body needs different things, and healthy looks different to everybody. “Ayurveda is based on the premise of balance and individuality,” Adkins explained. “What is balanced for one individual will not be the same for the next person, and what works for one person may not necessarily work for another.” If you’re working on eating healthy and creating a workout routine, don’t just follow diet and exercise trends because your favorite celebrity or influencer promises weight loss or glowing skin. Instead, Ayurveda tells you to eat and work out depending on your dosha balance.
      For example, “Most Kapha-dominate individuals should follow a lower carb diet, and exercise vigorously most days of the week to feel energized and optimal,” Adkins stated. “If a Vata-dominant person followed the same regimen, they would likely end up depleted and ill. A Pitta person would end up irritable, hungry, and with some skin breakouts.” Bottom line: Eat and exercise based on what is best for your body and dosha. I’ve spent my life eating salads thinking this was “healthy” for me but got consistent stomach cramps and nausea after eating them. Switching to warm, dense foods like stews or soups has relieved my digestion issues because it’s not just “healthy,” it’s healthy for me.

      2. East seasonally
      So you already know that eating foods in-season is better for nutrients and taste, but the Ayurvedic practice goes beyond foods grown at each specific time of year. “Our bodies change along with the weather,” explained Sahara Rose, Ayurvedic Practitioner, Best-Selling Author, and Host of The Higher Self Podcast. “When the temperature cools down and the air dries out, our bodies follow suit. We begin taking on more qualities of the Vata dosha, comprised of air and space energy. Our bodies require more grounding and warming foods to counterbalance Vata’s cold and dry energy. Root vegetables are grown under the ground, so they have the most warming qualities.” 
      Basically, indulge in whatever is opposite of the season to balance out the effects of the weather. For winter, that means eating warm foods with grounding vegetables like carrots, cauliflower, and turnips. In summer, you can have raw salads or cold sandwiches to cool you down. Besides just the temperature, also be mindful of the humidity in your area. If it’s wet (raining or snowing), eat more dry foods like roasted vegetables or nuts and seeds. If the weather feels very dry (leaves falling off of trees, low humidity, etc.), load up on soups and stews.

      3. Scrape your tongue
      Ayurveda teaches us that we can learn a lot from our tongues. Not only can your tongue help determine your dosha, but it can also tell you about your health. “The tongue gives away clues as to what’s going on within the body and where,” explained Adkins. “It reflects what’s happening inside our body, the level of ‘toxins’ or ama, and is a direct manifestation of our diet. Looking at your tongue day after day you will begin to notice changes in the quality and quantity of its coating.”
      Fuzz, film, or bumps on your tongue show up in the mornings if you have clogged organs or undigested food. To avoid re-ingesting the toxins on your tongue, you need to scrape them off. Before I even drink my morning cup of water with lemon–and for sure before any cup of coffee–I always brush my teeth and scrape my tongue to get rid of all the toxins to avoid swallowing them back into my body. I use a tongue scraper, but you can also use the tip of a metal spoon.

      4. Use the six tastes in every meal
      Ayurveda recognizes six different tastes: sweet, sour, salty, bitter, pungent, and astringent. “The six tastes are a guiding principle in Ayurveda, which states that like qualities increase each other, whereas opposites promote balance,” described Adkins. “Each of the six tastes are integral to our diet and physiologic needs. Knowing which dosha (or doshas) are prominent within you helps to determine the proper combination of tastes (or rasas) that you need.”
      Every fruit, vegetable, grain, nut, etc. have a particular taste or combination of a few, and ideally “each of the tastes are present at every meal–or at least every day–to ensure proper digestion,” Adkins said. “Your current doshic balance (vikruti), environment, lifestyle, age, and other qualities will guide you in choosing foods with particular properties to eat in larger or smaller quantities to promote or maintain balance, thereby reducing the chance of illness.” Besides, adding spices, herbs, and lemon juice makes meals so much more flavorful. For most meals I eat, I go through a checklist to make sure there’s a little bit of every taste—not only for the optimal nutrients but also for the optimal deliciousness.

      Sweet: carbohydrates and natural sugars
      Sour: organic acids and fermented foods (probiotics)
      Salty: salts (which contain crucial minerals)
      Pungent: spicy foods (ignites digestion)
      Bitter: dark, leafy greens and herbs (anti-septic and detoxifying qualities)
      Astringent: legumes; raw or dry produce

      5. Don’t just focus on what you eat but how
      Obviously, what we eat is a big part of the wellness equation: Eating a wide range of nutritious foods (specific for our doshas, of course) while avoiding the foods that upset our systems. But the way we eat is just as important as what we eat. The fix to digestive issues could be as simple as making sure your posture is upright and your stomach is relaxed or eating slower and without distractions (read: no TV, phone, or emails).  
      Ayurveda suggests that digestive problems occur because the digestive fire (or agni) is weak, so igniting it before meals is crucial to proper digestion. Adding spices like cumin or turmeric to meals will aid in digestion or taking a teaspoon of fresh ginger with a few drops of lime juice and a pinch of salt before meals can activate salivary glands to produce the proper amount of digestive enzymes. Ayurveda focuses so much on proper digestion as it recognizes that it’s the way our bodies absorb nutrients and feel best. I eat slower, better, and drink ginger tea most days to keep my digestive system on track (literally).

      6. Try self-massage
      Massage is not just a self-care activity or indulgence in Ayurveda; it’s an essential healing practice. Abyanga (or self-massage, also spelled Abhyanga) is a form of medicine that involves massaging the body with dosha-specific oil. “A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity,” Sandhiya Ramaswamy, an Ayurvedic practitioner, educator, and chef wrote for Chopra. For me, this practice is the most luxurious time of my day. After a shower, I rub oil between my hands to warm it up. Ramaswamy recommended applying oil first to the crown of your head and massaging down to your feet, but I skip the head because otherwise, I’d be walking around with oily hair, and nobody wants that. I start at the neck and make sure to take my time massaging in the oil. 

      7. Schedule your day based on your body’s needs
      Not only do the kapha, pitta, and vatta doshas make up our “selves” as a whole, but they also make up times in the day. Ayurveda essentially tells time through these different cycles of the doshas. “The Ayurvedic clock helps us to determine which activities might be the best for us as individuals throughout the day,” explained Ashley Katzakian, an Ayurvedic practitioner and founder of So Hum Collective. “The clock is split into six sections, each dosha appearing twice within a day. The times of any particular dosha are when those doshas have the strongest presence.” 
      While it’s nearly impossible to follow a strict schedule these days (because life happens), I have made a lot of shifts that have helped immensely. When I can, instead of squeezing in a workout first thing in the morning, I wake up slowly and peacefully. I also schedule checking off tasks and sending emails in the later morning/early afternoon and wait to write articles (like this one) until later in the day when I’m more creative. The slight adjustments have also helped me to understand what’s going on with my energy levels throughout the day and identify what my body really needs and when.
      Katzakian guides us through how best to schedule our days: 

      6-10 a.m. is the time when kapha is most active, meaning you should be peaceful and grounded. Start your day by meditating, eating a light, nourishing meal, and tending to self-care.
      10 a.m.-2 p.m. is pitta time, when you have the most drive or motivation of the day, so try getting your most difficult tasks accomplished during this time or squeezing in a workout. When the sun is at its highest peak (noon), your digestion is at its most powerful, so your lunch should be eaten around 12 p.m. and be your biggest meal of the day. 
      2-6 p.m. is when vatta is the most active, meaning your creativity and ability to think abstractly and problem solve is at its peak. If you can, schedule your most creative activities at work for the end of the day. Try to paint, write, or cook in the late afternoons and evenings.
      6-10 p.m. is the second cycle of kapha time, allowing us to feel more peaceful, grounded, and ready to wind down for a restful night’s sleep. Eat a lighter meal and keep stimulation low. 
      10 p.m.-2 a.m. is another cycle of pitta, the dosha of fire, digestion, and transformation, which resets your system for a new day. This is a crucial time to get in quality shut-eye to allow your body to properly detox and digest. 
      2 a.m.-6 a.m. is the second cycle of vatta, which controls our sensory experiences and begins to slowly wake us back up for another day (also why you might have more vivid dreams during this time). 

      10 Ways Yoga Drastically Changed My Life More

    • 150 Shares

      in health and weelbeing

      10 Viral TikTok Recipes That Are Healthy, Easy, and Actually Worth Trying

      by

      I’m always on the lookout for fun new recipes to try, and while I used to scour different blogs and Pinterest for the best ones, I now find most of my favorite easy, satisfying, and healthy recipes on TikTok. It all started in 2020 with the discovery of whipped coffee. Now, a whole portion of TikTok is dedicated to food hacks, meal prep, five-ingredient recipes, and salads you never thought could taste so good. As someone who lives a busy life but loves to cook, I’ve tried everything from the “internal shower” to nature’s cereal. Read on for the viral TikTok recipes you’ll want to make over and over again.

      1. Chia seed water (aka the “internal shower”)
      I could rave about the benefits of chia seeds all day, so it’s no surprise this recipe made the list. Chia seed water, otherwise known as the “internal shower,” combines six ounces of water, two tablespoons of chia seeds, and a squeeze of lemon. It rose to viral TikTok fame for its help with digestive issues, and it certainly seems to do the trick. Chia seeds are a superfood filled with antioxidants, minerals, fiber, and omega-3 fatty acids. Combining them with water and lemon helps make the gut-healing drink. After trying it multiple times, I’ve noticed a difference, but I advise you to start with a smaller portion and ease your way up.

      @happyandhealthyolivia
      Also helps with 💩 #chiaseedwater #chiaseed #weightloss #healthtrends
      ♬ original sound – Happy&Healthy Olivia

      2. Green goddess salad
      Baked By Melissa has made the world fall in love with her green goddess salad, and I can see why. The base contains cabbage, cucumbers, chives, and green onion—all finely chopped. The dressing combines lemon, olive oil, rice vinegar, garlic, shallots, chives, walnuts, spinach, basil, nutritional yeast, and salt. It’s easy to make and so delicious. The fact that she recommends eating it as you would salsa—by scooping up the salad with chips—says it all.  

      @bakedbymelissa
      She’s a green goddess #food #recipe #vegan #foodie #viral #asmr #fy #fypシ
      ♬ original sound – Baked by Melissa

      3. Salmon rice bowl
      As someone who eats a mostly-vegetarian diet—aside from fish—I usually make salmon once a week. But like all food, if we routinely cook it the same way, it can get a little boring. Enter: Emily Mariko’s salmon rice bowl. All you need is salmon, rice, avocado, seaweed, soy sauce, sriracha, kimchi, and mayonnaise. Heat up your salmon and rice, add soy sauce, sriracha, and mayo, and mix it all together. Top it off with sliced avocado, seaweed, and kimchi. You can then fold the seaweed around the other ingredients, and enjoy! 

      @emilymariko
      ♬ original sound – Emily Mariko

      4. Chinese cucumber salad
      If you’re looking for an easy side to any meal, look no further than the Chinese cucumber salad. This salad is made by slicing a cucumber or cutting it into spirals (tastes the same either way) and then pouring the dressing on top. Combine chopped garlic, soy sauce, sesame oil, rice vinegar, sesame seeds, red pepper flakes, and brown sugar for the dressing. I’m not ashamed to admit I eat this one on repeat. 

      @herbifoods
      SPIRAL CUCUMBER SALAD 🥒 absolutely addictive! #easyrecipes #chinesefood #veganfood
      ♬ Beving: Ala – Joep Beving

      5. Nature’s cereal
      Finding healthy snacks I love is often a struggle, but nature’s cereal does the trick. Made by adding fresh fruit to ice and coconut water, it’s the ideal alternative to regular cereal. I usually stick to berries, peaches, or nectarines. Sometimes, I’ll add granola or substitute coconut water for coconut milk.

      @vitacocoeu
      Umm thanks @natures_food 😍 of course we had to try this 🥥 #naturescereal #naturesfruitcereal #asmr #foodtiktok #coconutwater #lizzo @lizzo
      ♬ original sound – 🥭 Student of Nature🍍

      6. The Jennifer Aniston salad
      I’m always on the hunt for a new salad recipe, and when The Jennifer Aniston Salad went viral, I knew I had to try it. I believe all great salads have a little bit of everything, and this one certainly checks all the boxes. The base of this salad is bulgur or quinoa with cucumbers, chickpeas, red onion, parsley, mint, feta, and pistachios. You simply chop up all the ingredients and add them to a large bowl. For the dressing, you combine the juice of two lemons with ¼ cup of olive oil. Add salt and pepper to taste. It’s very filling, and you can easily substitute ingredients to cater to your dietary restrictions or taste preferences.

      @the_bottomlesspit
      Will this make my arms look like hers? #jenniferanistonsalad #quinoasalad #mediterraneansalad #saladrecipes #easylunchideas #ByeByeSundayBlues
      ♬ Just a Cloud Away – Pharrell Williams

      7. Baked feta pasta
      When it’s the middle of the week, and you don’t have time to cook, this baked feta pasta recipe comes to the rescue. It contains cherry tomatoes, feta cheese, pasta, garlic, olive oil, red pepper flakes, and salt and pepper. It’s the time-saving recipe you didn’t know you needed. To start, you bake the feta, tomatoes, garlic, olive oil, and seasonings in the oven for 40 minutes at 400 degrees. While that’s baking, boil the pasta and save ¼ cup of the pasta water to add in after. Once everything is ready, mix it together for the perfect easy dish.

      @feelgoodfoodie Baked feta pasta with cherry tomatoes!! Recipe on blog • Inspired by @grilledcheesesocial 😘 #tiktokpartner #LearnOnTikTok #fetapasta #recipes ♬ original sound – Feel Good Foodie

      8. Ginger shot
      Taking a ginger shot seems to be all over #wellnesstok right now, and as a juice fan, I was all too eager to hop on this trend. The best part is you don’t even need to own a juicer to make it. All you need is a blender, ginger, coconut water, and a strainer. You start by cutting up the ginger and blending it with coconut water. Then, strain out the juice. Ginger is beneficial for your gut, loaded with antioxidants, and has anti-inflammatory properties. I can see what all the hype is about.

      @jordankilkenny
      Best ginger shot recipe and so good for your gut health!! #gingershot #ginger #healthy #recipe
      ♬ More Than Friends – Aidan Bissett

      9. Pesto eggs
      TikTok recipes seem to revolve around taking the basics and elevating the taste, which is precisely what the pesto eggs recipe does. You start by putting some pesto into a frying pan, and once it begins to sizzle, crack an egg on top. Add some salt, pepper, and red pepper flakes while the egg cooks. Then, toast your bread and spread it with goat cheese. Once the egg is done, place it on top of the toast. Brunching at home never tasted so good.

      @amywilichowski
      #eggs #pestoeggs #homecook
      ♬ cooking video – cooking

      10. Bell pepper sandwich
      If I could eat one thing for the rest of my life, it would probably be a sandwich. But consistently eating bread has never sat well with my stomach. The difference between this sandwich and all others is that bell peppers are used in place of bread. The recipe calls for cream cheese, mustard, Everything But The Bagel seasoning, deli turkey, bacon, cheese, avocado, and cucumber. Still, I usually opt for whatever ingredients are in my fridge that day to make a bell pepper sandwich. Just don’t think about it as an authentic sandwich (it’s not going to taste the same!). Instead, think of it as a delicious, easy, plant-filled meal.

      @myhealthydish
      How to make a low carb sandwich with Bell Peppers. Also known as the #idiotsandwich #gordonramsey #learnontiktok #tiktokpartner
      ♬ original sound – My Nguyen

      All the Cool Girls on TikTok Are Obsessed with This Workout Clothing Brand, so I Tried It More

    • 150 Shares

      in health and weelbeing

      Is the ‘What I Eat in a Day’ Trend Helpful or Harmful?

      by

      By now, we’re all well aware that social media is far from reality, but when we’re in the depths of our feeds, it can be hard to separate fact from fiction. This is true of one of the biggest trends currently crowding our feeds: “What I Eat in a Day.”
      When I first discovered the trend, I felt a palpable confusion. Getting a play-by-play of creators’ carefully-crafted meals left me questioning what a healthy diet looked like for me. As someone in recovery from a years-long eating disorder, I was susceptible to this one-size-fits-all approach to diets. Below, I’m breaking down the trend—what it is, why it can be damaging, and how I learned to make peace with the proliferation of diet diaries. And if you’re also feeling uneasy about this trend, know that you can always redefine your relationship with it.

      What is the “What I Eat in a Day” Trend?
      Watching a short video of someone detailing the meals and snacks they ate in the last 24 hours might sound dry and—truthfully—kind of boring. However, the personal content of “What I Eat in a Day” videos is a huge engagement driver for many online creators. Looking through the hashtag #WIEIAD, you’ll see short-form videos recapping everything that person ate in a day, from their morning cup of coffee to their after-dinner dessert (if there is one). Today, the tag #WhatIEatInADay has amassed over 12.8 billion views on TikTok.
      As with ample online video content, this trend started on YouTube. It can be traced back to the early 2010s, when users began tracking their meals (and often, calories). Fast forward a couple of years, and the videos started to shape a significant part of the wellness conversation, with vegan and fitness communities leading the charge. Daily diet diaries began surfacing on YouTube in abundance, and this content spread from fitness to more general lifestyle realms. With the rise of TikTok and the inception of reels, these quick videos set the stage for an even easier way to roll out “What I Eat in a Day” content. Because of social media, we can now track and recreate others’ diets for ourselves.

      Why the social media trend could be damaging: 
      Most of the foods and meal plans showcased in “What I Eat in a Day” videos aren’t inherently harmful, and many tout the benefits of nutrient-dense and satisfying picks. However, this content can drive obsession and keep us from choosing the foods we truly want and need. 
      “Many of these videos are promoting diet culture and disordered eating behaviors. When watching these videos, people may feel self-conscious and anxious about what they eat in a day, compared to these curated videos,” Chelsea Kronengold, Communications Manager for the National Eating Disorders Associated, shared with Healthline. For example, viewers may believe eating larger portions than what’s shown in a video is wrong and, therefore, plan to cut back. 
      These videos are often created with good intentions. Some videos even highlight the importance of flexible eating styles or how to eat more sustainably. But just because your favorite influencer eats a certain way—even if it’s a healthy way—that doesn’t mean you should too. While I appreciate the nod to inclusivity with disclaimers like “intuitive and non-restrictive,” it can still lead to people thinking there’s a right and a wrong way to eat. Remember: Our days and our diets differ, and one person’s nutritional needs don’t look exactly like another’s. What intuitive eating looks like for one person will look, by definition, entirely different for another.
      Registered nutritionist Rhiannon Lambert shared with Business Insider that what someone else eats—healthy, sustainable, realistic, or not—might be completely opposite of what another person needs. And just because the FDA uses the 2,000 calories per day mark as standard nutrition advice, your needs could fall above or below that threshold. So when calorie counts get involved, the experience of watching “What I Eat in a Day” videos can become all the more confusing—and potentially damaging—for viewers.

      How #WIEIAD can be used for good:
      Get curious about your intentions for watching.
      Even as I critique the trend, “What I Eat in a Day” content has helped me discover fun food brands, try out new recipes, and learn the aesthetic pleasure of matching Tupperware. By watching the videos for inspiration beyond nutrition and meal planning, I’ve come to enjoy them. And that’s what it comes down to—the intention you bring when you tap on a post or press play on a video.
      While we can still watch and feel inspired, we must stay grounded in our truth, knowing that whatever we eat is perfectly OK—so long as it supports our unique and personal needs. As with all social media, I ask you to get curious and be critical about the content you’re consuming. Some questions that might be helpful to ask yourself: 

      Does this video make me feel like I have to change how I eat?
      Do I feel bad about myself or my eating habits after watching?
      Do I feel inspired and excited to try new foods and make new recipes?
      Does the creator make me feel seen because their budget or body type is similar to mine?

      Watch to get inspired, not down on yourself.
      If you get a serotonin boost every time you watch a video with colorful fruits, veggies, snacks, and sweets, by all means—revel in it. And if you’re tired of your same old breakfast routine or are guilty of making the same thing for lunch every day, there’s no harm in letting a recipe or video be the catalyst for your own creations. Seeing how other people eat can be beneficial. If you see a meal that looks tasty and you want to try it in your own way, go for it! Just be sure to recognize that not every meal of the day needs to be exactly like theirs. If you start to feel bad about the way you eat, it may be time to stop watching.
      Online food content can allow you to learn more about yourself and develop a kinder relationship with your eating habits. As someone with a big appetite for novelty, I find immeasurable joy in discovering the best avocado-slicing hacks and diving deep into other cultures’ staple recipes. Just as food is fuel, it’s also a pleasure and an opportunity to connect with the people and world around you.
      So, search for inspiration, then put down your phone and eat, cook, and create in a way that feels truest to you. And if it’s really pretty and you’re proud of it, feel free to snap a pic or take a video. Just remember that the aforementioned rules apply: Your plate doesn’t have to look like anyone else’s. 

      What to Read, Follow, and Listen to For Your Inclusive Wellness Journey More