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      10 Signs You May Have a Magnesium Deficiency

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      Magnesium is a key mineral to women’s health, and yet many women are low in this essential mineral, suffering from a magnesium deficiency. Stress, caffeine and alcohol deplete our magnesium stores faster than we can replenish. Could it be time for a little top up?
      Along with increasing fresh produce in your diet, many of us require further supplementation to meet our recommended daily intake of 310g for women. Magnesium is best absorbed as a powder or liquid with magnesium glycinate, magnesium biglycinate or magnesium citrate being the easiest for the body to absorb and utilise. 
      READ MORE: Cold versus COVID — How To Tell The Difference
      Here are 10 signs you might have a magnesium deficiency and may need to pick up a supplement. But even if you check out for all 10 and think you have a magnesium deficiency, remember that you should always speak to your health practitioner before starting a new supplement.
      1. You have period pain
      While period pain is common, it is not normal. Magnesium can reduce inflammation and relax the smooth muscles of the uterus to reduce symptoms of dysmenorrhea (period pain) for some women.
      2. You are tired all the time
      Magnesium plays a major role in our energy levels, supporting energy production at a cellular level. If you are not consuming enough magnesium, your body simply may not have enough resources to create the daily energy it requires.
      READ MORE: Yoga Moves That Bonnie Mbuli Swears By
      3. You crumble under pressure
      Magnesium helps to calm our nervous system. During times of stress, our magnesium levels deplete rapidly, meaning there isn’t enough stores to support our nervous system and calm the body. Stress naturally produces cortisol and adrenaline, a little is a good thing, but when these two are elevated for too long we start to see the body crumble under the pressure.
      Magnesium changes how the body responds to stress in the first place – meaning, we are more likely to stay calm and collected.
      4. You are feeling anxious 
      Dopamine is our relaxing hormone; low levels of magnesium is associated with lower dopamine production. Increasing your daily magnesium intake can support dopamine production and provide support against the symptoms of anxiety.
      5. You have monthly PMS
      Research has shown that women with PMS have lower levels of magnesium when compared to those without reoccurring PMS. This is thought to be due to magnesium’s role on women’s hormones, in particular progesterone. After ovulation we produce progesterone; it is our calming superpower. When the body is not producing enough progesterone, we start to see mood shifts prior to a bleed.
      READ MORE: Are You Ready to Make The Switch to a Menstrual Cup?
      6. You have a serious sweet tooth
      Magnesium plays a role in our blood glucose management, improving insulin receptors and supporting blood sugar levels. This means that we have less sugar cravings when we have adequate magnesium supplies.
      7. You are often constipated
      For a happy digestive system we want to be moving our bowels once or twice a day. If you are feeling that your bowels are slow moving or that the stool itself is hard to pass, small pellets or thin like a snake, then Magnesium may be the helper you need.
      During times of stress our internal organs feel it too, magnesium can support by relaxing the digestive system so that waste can eliminate easily. Daily elimination is essential to hormonal health as well, as we need to clear oestrogen to support healthy hormone function, such as progesterone production.
      8. You are having troubles falling asleep
      Magnesium’s role on the nervous system extends into our sleep routine as well. Firstly, by supporting our overall stress response to feel calmer and unwind into the evening with ease, and by enhancing the quality of sleep each night. Magnesium is best taken in the early evening to best support sleep.
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      9. You have high blood pressure
      Magnesium and calcium work together to support healthy blood pressure and cardiovascular health. Increasing your dietary sources of magnesium such as dark leafy vegetables, nuts, seeds, legumes and wholegrains will further support overall cardiovascular health.
      10. Your muscles cramp and twitch
      Magnesium plays a role in muscle contraction and relaxation. If you are experiencing sore limbs after exercise, restless legs during sleep or even frequent eye twitches it may be time to increase your magnesium. 
      *This article was originally published on Women’s Health AU

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      The 2022 Health Trends To Start Now, According to a Dietician

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      As we look ahead to the health trends we can expect in 2022, the changes in our diets, fitness routines, and self-care feel especially vital this year. 2021 felt hopeful, after vaccinations allowed us to see a light at the end of the tunnel, but as we enter 2022, there is still so much unpredictability. The good news? If the past two years have taught us anything, it’s that true wellness should actually make us feel better. And that means that health trends are now less about the prettiest supplement or coolest workout and more about continuing to grow, heal, and improve our quality of life. 
      To find out about health trends for this year (that will actually be worth adapting into our routines instead of passing fads), I asked registered dietician Melissa Rifkin what we can expect. Rifkin is a leading voice in nutrition and is all about sustainable, nutrient-dense, and delicious ways of eating. Here are the nutrition trends she says you will probably want to add to your routine in 2022. 
       

      Meet the expert
      Melissa Rifkin, MS, RD
      Registered Dietician
      Rifkin is a New York-based dietician who founded her own practice, Melissa Rifkin Nutrition LLC, and runs her popular health Instagram account, @confessionofadietitian. Rifkin has been featured in major publications such as Glamour, U.S. News & World Report, and Wall Street Journal.

       
      1. Prioritizing microbiome health
      So you already know that gut health is important, and while you might already take a probiotic supplement, Rifkin predicted that we’ll prioritize adding gut-friendly foods to our diets with not only probiotics (like in fermented foods such a kimchi, sauerkraut, kefir, etc.) but with prebiotics too. “We have heard about probiotics for years now, and prebiotics (the ‘food’ source for probiotics) will continue to become more of a focus in gut health,” Rifkin said. In other words, that probiotic supplement or spoonful of sauerkraut isn’t really going to do anything if the beneficial bacteria doesn’t have “food” to keep it alive. Enter: prebiotics, or a type of fiber that acts as food for probiotics. Find it in foods like bananas, dandelion greens, garlic, onions, and asparagus. 

      2. Eating for stress management
      Ever since stress took over our lives in 2020, we all became way more conscious of stress relief in our exercise routine (hello, yoga flows!), self-care (shout out to my CBD bath soak), and work life (let’s normalize actually taking a lunch break). In 2022, we’ll be more aware of stress management with our diets too. And no, I’m not talking about bingeing a pint of Ben & Jerry’s after a long workday. “We will hear more about how stress can negatively impact the body and what various ways to manage stress,” Rifkin explained. For example, there will be more focus on adaptogens (more info below) and brain-healthy foods and more awareness on the effect caffeine has on stress levels. To start, incorporate more foods known for brain health like leafy greens or fatty fish, and experiment with decaf coffee or matcha to see if you notice a difference in stress levels. 

      3. Adaptogens in food
      As adaptogens like Ashwagandha and Maca recently took over supplement shelves and wellness routines, the entire world became familiar with the ancient superfoods that have been used for thousands of years in ancient traditions like Ayurveda and Traditional Chinese Medicine. “Adaptogens are compounds that help alleviate stress and reduce anxiety. These are typically of plant origin and may be a helpful tool in stress and anxiety management,” Rifkin said. While you may have seen adaptogens in pill or powder form, expect to see them much more often in your favorite food products, including everything from chocolate bars to teas to yogurts, making it the most delicious way to reduce anxiety. For a supplement, Rifkin likes MONAT Immune Support.

      4. Growing your own produce
      Even if you don’t think you have a green thumb, you’re about to get one. “From herbs to fruits and veggies, there are benefits to growing produce at home,” Rifkin explained. “You have more control over the amount of chemicals your food is exposed to, and gardening may actually help improve health by encouraging the consumption of produce, getting you outside more, and as a form of stress management.” In other words, people (even in cities) are relying less and less on grocery stores and food suppliers and growing their own when possible. If you don’t have a backyard or it’s too cold where you are to get outside, an indoor herb garden can do the trick (try it on a windowsill or with a light that mimics sunlight). No matter how you decide to grow your own produce, you’ll get healthier, cleaner, and cheaper herbs or veggies in every meal.

      5. Harnessing the power of leafy greens
      OK, so eating leafy greens is nothing new (doesn’t the majority of your paycheck go to Sweetgreen too?), but the food and health world will only continue to lean into the power of spinach, kale, and arugula (oh my!). “This year, you’ll likely see a push to include more greens in your diet,” Rifkin predicted. “Fiber, vitamin K, folate, and magnesium are just some of the nutrients found in these nutritious veggies.” For an easy place to start, aim to get leafy greens with two meals a day, whether that’s adding kale to your omelet, ordering a side salad with takeout, or DIYing a smoothie with spinach for an afternoon snack. You can also expect your favorite greens to show up in more sections than the produce aisle, from kale gnocchi (shoutout to Trader Joe’s) to tortilla chips made with spinach. In other words, the veggies your mom forced you to eat as a kid are only going to diversify and grow in popularity in 2022.  

      You Should Be Eating In-Season Produce
      Here’s why, and how to make it easier

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      How To Meditate Your Way to a Better Sex Life

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      I know what you’re thinking: meditation for sex? What do meditation and sex have in common? As it turns out, a lot. The practice of meditation is centered on a mind-body connection, so what if you could use that connection to tap into increased pleasure? Sign us up! A study done by the NATSAL showed that 51% of the women surveyed reported at least one sexual concern that lasted three months or longer, and less than 20% of those women sought out advice or help for it (PSA: Talk to your doctors and partners about increasing pleasure, ladies!). Many of us have experienced sex that isn’t enjoyable and just accepted it as normal, but it’s time to say goodbye to mediocre sex because you deserve to have a great sex life. Here’s how to use meditation to get there.

      How meditation can affect your sex life
      Some studies have shown a direct correlation between sexual functioning and meditation and that people who meditate experience a higher chance of sexual arousal. To me, this just makes sense. As a certified Breathwork Facilitator, I incorporate a meditation practice into my daily routine. When I stray from that routine (as we all do from time to time), I notice changes in my mood, energy, and attention. I am more irritable, less focused, and usually come home exhausted. The combo of those three emotions is not a recipe for a great day, let alone a great orgasm. In order for sex to be pleasurable, you have to connect to your body and feel confident in your desires. Consistent meditation can help boost overall mood and energy, which gives us the best chance to get in the mood for sex.
      In addition, practices from meditation can help us stay present during sex, which leads to greater pleasure. When meditating, we focus on how the breath moves through the body and out the mouth. Sometimes, other thoughts will arise, but we remind ourselves to go back to the breath. If we apply this same practice to sex, we’re less likely to think about how our bodies look, worry if we’re satisfying the other person, or zone out and think about tomorrow’s to-do list. Meditation allows us to stay present and tuned into our bodies. Sex and meditation both require ultimate mind-body connection; you can’t have an orgasm unless your mind and body are equally stimulated.

      Meditations for a better sex life
      Meditation to improve body image
      We are our own worst critics, and most of the time, it starts with the way we look. If you want to feel comfortable being naked with another person, you first have to feel comfortable being naked on your own. Try this practice every day to improve your confidence. Each morning when getting ready for the day, take a look in the mirror and smile at yourself: Look at your cheekbones, eyes, ears, and every little freckle, appreciating all of it.
      Repeat this for a couple of days, and then try it again but without your shirt. Look at your upper torso, breasts, and stomach, smiling and sending love to every body part. A couple of days later (after you feel more confident), try this practice fully naked. It might feel weird and uncomfortable, but that’s OK. Tell yourself, “My body is beautiful” (even if you don’t believe it), and repeat this over and over again. Continue this practice until you start to believe the compliments you’re giving yourself.

      Meditation to improve mindfulness
      Nothing kills the mood like being distracted. It’s hard to have great sex unless we are in the moment, and being present is a skill that can be honed. This meditation is great to do before sex to help you get in the right mindset. Start by sitting in a comfortable position with your feet on the ground. Close your eyes and take a deep breath in through your nose, then breathe up and out of your mouth. Repeat a couple more times. Relax your shoulders and feel your feet on the ground. Feel the surface beneath them and feel the heaviness of your feet as they connect to the earth.
      Allow whatever has gone on today that made you happy, sad, or angry to flow out of you, through your feet, and into the earth. Just let it all go until you feel lighter. Now that your mind is clear, return to your breathing and notice how your chest rises and falls. Become aware of how the breath travels through your body without judging whether it’s fast or slow. If your mind wanders, simply come back to the breath. Now, repeat the phrase “I am here.” When you are ready, slowly open your eyes. 

      Meditation to increase pleasure
      Do you know what turns you on? I’m talking about your wildest fantasies—the stuff you’re maybe too fearful to admit to your partner (or even yourself). The goal of this meditation is to connect to your deepest turn-ons. To start, sit in a comfortable position and close your eyes. Take a deep breath through the nose and out through the mouth. Repeat this until you feel more relaxed and centered in the body.
      Now, tune into your sensations. Notice the hairs that stand up on your skin, the feeling of your heart beating against your chest, and the temperature of your body. Now, ask yourself, “Where do I feel pleasure?” Allow yourself to let go of any preconceived notions of where pleasure should be or what your fantasies should be. This is your private meditation. Feel that desire in your body, wherever it is, and allow it to flow to other areas of the body. Permit yourself to feel this pleasure during sex and to feel the joy of it fully. When you are ready, you can slowly open your eyes.

      How To Increase Your Libido in 2022
      According to sex experts More

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      7 Wellness Podcasts That Will Help You Get Healthier

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      When I first got into self-improvement, I wanted to consume all the information I could. I started following all the experts—reading their books, studying their blogs, and attending their seminars (well, the free ones at least). And then I discovered health podcasts. I was already a big fan of Serial and This American Life, but it never dawned on me that there’s literally a podcast for every topic you can imagine. Since realizing that podcasts could be used to make me healthier instead of just fulfill my true crime addiction, I’ve listened to countless episodes that have transformed my life. Whether you’re interested in food, mental health, or spirituality, read on for the holy grail podcasts that have changed my health.

      Let It Out was the first wellness podcast I listened to and it’s still one of my favorites. Each week, host Katie Dalebout shares her personal experience with trying to maintain a healthy lifestyle and talks with leading voices in the wellness space. Notable episodes include author and yoga teacher Jessamyn Stanley discussing body acceptance, spiritual entrepreneur Gabby Bernstein on mindset tips, and author and gluten-free chef Phoebe Lapine sharing her journey with Hashimoto’s Thyroiditis. 
      My favorite thing about this podcast is its focus on balance and doing what works for your individual body. Katie admits to being “overly addicted to wellness” and struggling with orthorexia in the past, so she’s learned first hand the importance of balance. Listen if you want a well-rounded view of health. 

      If you’ve already binged every episode of Let It Out like I have but still want more, tune into Spiraling. Katie Dalebout also hosts this podcast alongside author and chef Serena Wolf. The two friends share their personal stories of anxiety, from the daily angst of having a zit on a first date to the deep-seated fears and worries that keep them up at night. They don’t just vent and leave you hanging, though. The best part is that they discuss how to handle anxieties. They share their personal de-stress methods and the techniques their therapists have taught them. I come away from each episode feeling so understood and find a new way to cope with my anxiety. Listen if you want to feel like you’re getting advice from friends. 

      The TED family of podcasts is an oldie but still a goodie, especially if you’re interested in learning about health from different perspectives. TED Health covers a variety of topics, including everything from the importance of sleep to dealing with grief to preventing Alzheimer’s. I love this podcast because it covers a wide range of topics, approaches every topic from a scientific (yet approachable) angle, and serves as a reminder that health is so much more than just a number on the scale. Listen if you’re interested in the science behind health.  

      It’s no doubt Gwyneth Paltrow has carved out her corner of the wellness world, so it’s only natural she’d bring us a top health podcast as well. Much like TED Health, Gwyneth and her co-host Erica Chidi cover a variety of topics, ranging from mental and emotional health to physical and sexual health. They also feature exciting guests like authors Glennon Doyle and Robin DiAngelo and intimacy coach Amina Peterson. While goop has been controversial in the wellness world, they bring on amazing thought leaders and wellness experts that have helped me grow in every aspect of my life. If you’re looking for a place to start, some of my favorite episodes are “Ending the War on Self,” “Eating to Beat Disease,” and “Decoupling Shame from Sexuality.” Listen if you want to learn from the experts. 

      One of my favorite self-improvement authors is Andrea Owen, so you can imagine my delight when I discovered she had a podcast too. Andrea gives candid, big-sister advice on how to live your best life and focuses on topics such as perfectionism, the inner-critic, courage, and more. Make Some Noise is geared specifically toward women and breaking the negative cycles we so often partake in. I love the casual nature of this podcast and how digestible and easy her advice is. Listen if you want no-frills life coaching. 

      Expanded is a leading manifestation and spiritual podcast, and once you listen you’ll see why. Host Lacy Phillips helps her audience create their dream lives through neuroscience, psychology, epigenetics, energetics, and a little bit of spirituality. The podcast discusses techniques to open your mind and heart to the manifestation process and also highlights other manifestation experts and thought leaders. I especially love this podcast as a way to start my mornings off with an abundance mindset. It’s also a great addition to the To Be Magnetic membership program. Listen if you want to manifest your dream life. 

      Everyone seems to have an opinion on the “right” way to diet these days (*insert eye roll here*), so it was refreshing to hear How to Love Your Body described as a “non-diet” podcast. Hosts Lauren McAulay and Jenna Free are self-proclaimed ex-dieters, binge eaters, and weight-obsessed women turned intuitive eaters with the goal of helping listeners “stop dieting and find wellness without obsession.” As someone who has struggled with dieting in the past, this was music to my ears.
      It’s comforting to hear someone who’s been in my shoes talk about how to create a sustainable relationship with food. Listening to this podcast has helped me shift my mindset around nutrition and embark on my intuitive eating journey. A few of my favorite episodes are “What if I DO care about how I look?,” “Intuitive Drinking Tips,” and “End Binge Eating Permanently.” Listen if you want to reframe your diet mindset. 

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      10 Weight Loss Myths, According to a Registered Dietitian

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      As a registered dietitian, I’ve seen and heard my fair share of diet and weight loss myths. Especially during this time of year when goal setting, weight loss, and overall health are on everyone’s minds, it can be challenging to discern fact from fiction. And with technology at our fingertips, there are many sources of information that are simply more harmful than helpful. So while I always recommend considering the source, I don’t think reading research papers is necessarily anyone’s idea of a good time—which is why part of my job is to break down these myths in order to help others achieve their health and wellness goals. Read on for the 10 weight loss myths I hear most often as a registered dietitian and how to actually achieve your goals.

      Myth #1: Losing weight is a linear process
      Anyone who has ever tried to intentionally lose weight, whether it be to improve their overall health or simply to feel more confident in their own skin, knows that the journey is a classic case of Instagram vs. reality. Weight loss relies on a variety of factors and is really more of a jagged up-and-down than a straight line. I’ve seen first hand how discouraged individuals can feel when they’re doing their best and the scale is not going in the “right” direction. If this is the case for you, remember that it’s about the steps to get there rather than the end goal. Cliché, I know, but making small, sustainable changes will result in lasting habits in the long run. 

      Myth #2: You need to be in a large caloric deficit
      Whenever someone tells me they are trying to eat 1,200 calories or less per day in order to lose weight, alarm bells immediately ring in my head. For the average adult, 1,200 calories is way below your daily needs, yet we have been conditioned to think that eating less automatically means we will lose more weight. In reality, eating too few calories can actually stall weight loss and cause you to miss out on key micronutrients from food sources. The truth is, every individual requires a certain amount of calories to maintain normal body functions (you can calculate your daily caloric needs here). For most people, a modest deficit of even 200 calories per day can help achieve sustainable weight loss, but it’s more important to focus on the quality of your food than the calories. As always, speak with your health care provider prior to beginning any sort of weight loss journey.

      Myth #3: Fat makes you fat
      If you’ve been around as long as I have (which admittedly isn’t that long), you may remember the peak of low-fat food labels in the ’90s (Snackwell cookies, anyone?). The low-fat frenzy took the ’90s by storm and had everyone believing that eating excess fat would, in fact, make you fat. In truth, fat alone doesn’t cause weight gain. It is an important macronutrient that the body needs for nutrient absorption and hormone production. Additionally, poly and mono-unsaturated fats have been shown to decrease the risk of cardiovascular disease and lower LDL cholesterol. So when it comes to looking out for your overall health, opt for those heart-healthy, unsaturated fats found in foods such as avocados, walnuts, flax seeds, and salmon.  

      Myth #4: All calories are equal
      By definition, calories are a measurement of energy. All foods (even healthy options) contain calories. So in essence, all calories are equal as a measurement in a lab, but what calories do to your body is very different. I’ll spare you the science lesson and just say that every food goes through different metabolic processes, which affect your overall metabolism, hormones, hunger/fullness levels, and weight. When it comes to losing weight, whole, fibrous foods and lean protein will put your gut to work (in a good way!), resulting in a metabolism boost. 
       
      Myth #5: You need to eat more protein to lose weight
      Admittedly, this isn’t totally false. Protein is an important macronutrient that helps keep us full, build lean muscle mass, and repair tissues. And some research has shown that increasing the amount of protein in your diet can lead to weight loss. But these days, there is so much confusion around how much protein you actually need. While a general rule of thumb is to aim for .8 grams of protein per kilogram of body weight per day, don’t go pulling out your calculator just yet. The amount of protein you need can vary significantly depending on your physical activity level, age, gender, or if you’re pregnant and/or breastfeeding. So instead of focusing on grams and percentages, opt for adding nutrient-dense, lean protein sources into your meals and snacks like eggs, legumes, tofu, fish, and chicken. 
       

      Myth #6: Weight loss supplements will help you lose weight—fast
      Supplements are exactly like they sound: a supplement to your overall diet. As a dietitian, I always recommend food first and supplements to fill in the gaps. There’s no shame in taking daily vitamins or minerals to help promote your overall health (hello, vitamin D), but I often see people falling victim to weight loss supplement claims. There’s the old saying of, “If it sounds too good to be true, it probably is.” So before you buy the skinny tea, keep in mind that at best, it won’t replace eating whole foods. At worst, it could be damaging to your body.

      Myth #7: Carbs make you fat
      Is butter a carb? No. Do carbs make you fat? Also no. For decades, we have been taught to demonize foods such as white bread, pasta, pastries, etc. And I am here to say that carbs are not the enemy. No one food, or macronutrient, is responsible for weight gain. In fact, your body needs carbs to produce energy for your cells. You may be wondering, “Why is eating low-carb so trendy then?” Currently, there are studies that have exemplified how eating a lower-carb diet can aid in weight loss.
      However, when people are successful with “low-carb” diets, that’s usually because they’re cutting out sugary or processed foods and not because whole carbohydrates can cause weight gain. That being said, nutrition is not a one-size-fits-all approach, so what works for some may not work for others. When it comes to eating carbs in your diet, I recommend opting for fruits and veggies, whole grains, and legumes. These will help keep your blood sugar stable while optimizing overall health. 

      Myth #8: Healthier foods are more expensive
      For many people, a barrier to achieving health and weight loss goals lies within their financial constraints. Walk into any grocery store and it’s easy to see why choosing healthy foods can seem financially unattainable. Fortunately, choosing foods to achieve your health goals without compromising your budget is attainable. When shopping for produce, don’t forget about frozen and canned goods. Both are budget-friendly options and are just as nutrient-dense. However, I recommend choosing low-sodium or no-salt-added canned goods.
      For fresh produce, check and see if your local store has an “ugly” or slightly damaged section, which includes fresh produce at a reduced cost (a few bruises doesn’t mean less nutrient value). Grain staples such as brown rice, oatmeal, quinoa, and whole wheat pasta are great items to base meals around while typically being cheaper in cost. Lastly, protein sources such as canned tuna, frozen chicken breasts, or canned legumes are easy ways to get more bang for your buck.

       
      Myth #9: You have to give up your favorite foods
      When I tell people I’m a dietitian, they often assume I only eat “healthy” foods and I’m going to police their plate too. The same goes for clients wanting to lose weight. I’ve had so many people tell me they’ll never be able to eat pizza and lose weight or that they shouldn’t enjoy their favorite dessert because it will ruin their progress. Luckily, this is completely untrue. I always remind clients that all foods fit and you can definitely enjoy that dessert while also choosing foods that supply your body with sustained energy. The key is not to take away from your meals but instead add nutrient-rich options. An example of this could be eating a side salad with your Friday night pizza. This creates a better balance for your body while also bringing joy to your life. 

      Myth #10: It’s all or nothing
      Akin to giving up favorite foods, many clients believe they have to go “all in” or cut out all processed foods and exercise seven days a week in order to be successful with weight loss. Having an all-or-nothing mentality leads to burnout and can make us feel as if we are lazy, a failure, or have no willpower (not true, by the way). So what really works when it comes to mindset? Some of the very first things I ask when someone tells me they want to lose weight are, “What is your ‘why?’ Why do you want to lose weight? Is it to feel strong in your body, have more energy, or run around with your kids?”
      Whatever the reason, this is the inspiration and motivation that you will keep coming back to to achieve your goal(s). In the end, it is not about having a lack of willpower or being lazy, it is about understanding your “why” and how to make meaningful changes to your daily habits and routines to live into your “why.” If you are struggling to find your why, ask yourself: How would losing weight make me feel? What does my healthiest self, physically and mentally, look like? What are my values or what do I value?

      Small, Easy Changes to Make If You Want to Lose Weight More

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      What You Should Add to Your Wellness Routine, Based on Your Enneagram

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      The new year is a great time to reassess your wellness routine and figure out how to best nurture your most important asset: your well-being. Whether you set resolutions or not, this time of year serves as an important reset for identifying what your mind and body actually need to be healthy—and what better way to find out than by asking your Enneagram? In other words, rather than adding everything under the sun to your self-care list (a recipe for burnout!), we’ve narrowed down what may resonate best based on your Enneagram type for further personalization.
      With this added layer of awareness, you can nourish your needs on a deeper level and give yourself the self-care you’ve been craving. As an Enneagram coach, I believe that your Type can offer a lot of insight into what your mind and body really need (because self-care should be totally personalized), so I talked with Giselle Wasfie, a doctor of acupuncture and traditional Chinese medicine, about how to incorporate these practices into your routine. Read on to find out what wellness practice you should try in 2022 based on your Enneagram. 

      Meet the expert
      Giselle Wasfie, L.Ac., Dipl. OM, MSTOM, DACM,
      Doctor of East Asian Medicine and Acupuncture
      Giselle is a nationally board-certified acupuncturist and herbalist and doctor of traditional East Asian medicine. Giselle is also the founder of REMIX Acupuncture + Integrative Health, which is based in Chicago.

      Splurge on more massages or try self-massage
      Type Ones are rational, disciplined, and hardworking. They also put a lot of pressure on themselves to do things right and to do things well. Because of their perfectionistic tendencies, they may have a hard time relaxing and can experience tight shoulders and neck muscles as a result. Wellness practices like massages or cupping are important to reduce stored tension. Cupping is an ancient therapy that can be especially beneficial for Ones. “It takes the weight off your shoulders both literally and spiritually, allowing you to let go of pressure and move through the world with more ease and lightness,” Wasfie explained. Getting regular massages not in your budget (because same)? Try a self-massage by picking your favorite essential oil and working through any tight spots on your neck and shoulders before bed or when you need a reset.

      Eat more mindfully
      Twos are caring and big-hearted, tending to push their needs aside to be there for others. Being mindful about eating habits can help Twos prioritize their own well-being and receive nourishment when they give so much. We’re all guilty of scarfing down a quick lunch when there are important things going on, and Twos might find themselves doing this quite often or might overindulge in sweets and comfort foods because they’re not giving themselves comfort in other ways. Try to eat more mindfully by looking at each meal or snack as a meditation: close the laptop, put down your phone, and spend time enjoying each bite. Also try more principles of intuitive eating like treating food as self-care or identifying engrained food rules.

      Use breathwork when you feel stressed
      Threes are ambitious and adaptable. While pursuing their many goals, they can also overwork themselves and seek approval. Taking a (literal) breather from the hustle helps this fast-paced type stay grounded and connect with themselves so they can make sure they’re pursuing what’s right for them. There are many types of breathing exercises you can do throughout the day. Before a big meeting or presentation, you might try the 4-7-8 breathing technique or alternate nostril breathing to help slow down and relax the body. Or if you’re in the midst of a stressful situation or frustrated by something, box breathing can be a good strategy to help you calm down before you react. 

      Experiment with crystal healing
      Four Types are self-aware and sensitive, and they can get lost in their own emotional world. Crystal healing not only plays to their love of aesthetics, but it also inspires peace and balance when things feel overwhelming. You can use crystals in a variety of ways, including holding them in your hand when you need support or placing them on your desk or yoga mat to draw from their many healing properties. “Crystals can be an expression of emotions and desires, so they can especially help Type Fours express their emotions or find balance,” Wasfie said. As for where to start if you’re a newbie to crystals, she recommended clear quartzes, as they don’t retain any negative energy and can help Fours see the big picture more clearly. 

      Improve your sleep-care
      Fives are curious and cerebral, but they also need lots of alone time to recharge their batteries. Because they can get “in their heads” and over-rely on facts and logic, self-care is all about recharging and relaxing, and quality sleep can help them not only feel their best but also find balance. Focus your energy on sleep-care by sticking to a consistent sleep schedule, have a go-to bedtime routine that helps you totally unwind from a busy day (a bath, yoga stretches, a lighthearted read, etc.), and check in with your doctor if you’re having trouble falling asleep, staying asleep, or feeling well-rested during the day (because being an active patient is a key part of your wellness routine too!). 

      Try more confidence-boosting workouts
      Sixes are loyal and hardworking, but they tend to worry a lot about the future. To combat some of their worst-case-scenario thinking, a confidence-boosting workout can help them feel more in control. Confidence looks different to everyone, but think of a workout that pushes you while still feeling fun, like jogging an extra mile, going to a Zumba class, or trying more challenging yoga poses. Exercise is known to boost self-esteem and resilience and even promote mental clarity, and since Sixes can be quite indecisive, this can be a positive way for them to step into their power. Loyalists also love the comfort of a routine, so it’s important to pick an activity that makes you feel good that you can do consistently.

      Incorporate aromatherapy
      Sevens are optimistic and spontaneous, which also makes it harder for them to stay focused, slow down, or be present. Adding aromatherapy into their wellness routine is a great way for Sevens to reconnect with the present moment. Plus, they love to indulge themselves and can find a lot of joy in experimenting with different scents. Aromatherapy has many stress-reducing benefits and can be a great way for Sevens to check in with their emotional state. “The sense of smell is activated by inhalation, and scattered energy gets folded into a vivid emotion or a therapeutic moment, helping to ground and center,” Wasfie said. You can use a diffuser while you work or sleep or keep your favorite essential oils on hand for a quick inhale in the morning, before bed, or when you’re feeling stressed.

      Try acupressure
      Eights are confident and assertive. They want to move quickly on their goals and ideas but can become controlling and defensive when stressed. A self-care ritual like acupressure can help Eights feel more balanced and clear any emotional blockages that may manifest as anger. “If anger festers in the body, it generates heat and inflammation, which only makes a Type Eight more on edge,” Wasfie explained. “Among many other benefits, acupuncture helps the body relax to release the need for control or defensiveness.” Ask your doctor for a local acupuncturist near you, or try a practice like ear seeding for acupressure you can do from the comfort of your own home. And if you’re looking for a totally free wellness practice, you can still tap into the powers of acupressure. Apply gentle pressure to specific areas for a wide range of stress-relief and health benefits.

      Set structured goals
      Nines are peaceful and adaptive, wanting to avoid conflict or anything that might cause disruption in their environment. Therefore, they can fall into habits where they get too comfortable, letting their goals and priorities fall to the wayside. It’s important for Nines to stay “alert” to themselves and identify what they really want so they can take action on the things they want. While setting wellness goals isn’t always beneficial for everyone, clear intentions and structured timelines can help Nines avoid getting too comfortable and foregoing self-care. For some goal-setting inspo, check out this list of 60 resolutions to help you reach your healthiest body and happiest mind.

      What Your Resolution Should Be This Year
      Based on Your Enneagram More

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      TBH, I Hate Vegetables—Here’s How I’m Eating Healthier This Year Without Sacrificing Taste

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      All throughout college, eating like absolute garbage was one of my strongest personality traits. My affinity for Taco Bell, pizza rolls, and microwaveable mac and cheese was mostly due to a combination of 1) despising veggies and not knowing that nutrient-dense foods could be tasty, 2) being an absolute novice in the kitchen, and 3) not knowing how to tackle the learning curve that stood in the way of becoming my healthiest self. At the time, my friends all seemed to know the secret of how to cook at home and how to eat healthier than me, and meanwhile, you could find me ordering pizza to the library (for the third time in a single week).
      Once I graduated, I took some baby steps and made some copycat meals of my favorite takeout spots, but due to redundancy, lack of direction, and the fact that I’d set the fire alarm off pretty much every time that I cooked, I hadn’t quite nailed the “not-ordering-out-every-weeknight” bit. A few years later, wellness came to the forefront in my life and I decided that if I was going to continue to have the palate and cooking skills of a toddler, I’d have to re-strategize. And so began my journey of figuring out how to pull off some bomb recipes that would make me fall in love with finding balance in my meals and in the kitchen.
      After a few years of getting my meals down to a science, my best hack that I give to anyone who will listen is to order meals through Blue Apron. If you’re looking to take a holistic approach to your health this year, look no further—here are three ways that Blue Apron has helped me lean into a balanced lifestyle where I’ve found that veggies aren’t so bad after all.

      1. It’s introduced me to tons of new recipes and ingredients
      When I tell you that my idea of cooking pre-Blue Apron was boiling some noodles, adding some store-bought Ragu sauce, and loading on far too much parmesan, I wholeheartedly mean it. No slight to a good ole basic pasta dish—I love your work! But when it’s the only thing that you know how to make, it can get old—fast.
      When I first laid eyes on the recipe options that Blue Apron had to offer, I had two thoughts, the first being: “Damn, everything looks so good!” And quite quickly after, the second: “There’s absolutely no way that I can pull that off on my own.” I took the leap of faith, and after my first box, I was hooked. I made a broccoli-filled pesto pasta and—wait for it—I absolutely loved it (plus I didn’t burn my apartment complex down). Progress. It was one of the first meals I tried that made me realize I wasn’t bad at cooking or being mindful about the foods I was using to fuel my body—I just needed a little help.
      With over 50 chef-designed recipe options per week (including vegetarian, Weight Watchers-approved, and low cal), the ability to customize recipes, and more weekly wellness meals than ever before, Blue Apron has made finding balance with my meals (without sacrificing flavor or creativity in the kitchen) easier than ever before.

      2. It makes meal planning and prepping a breeze
      While meal planning and prepping might come naturally to some, I’ve come to the conclusion that I’m just never going to be one of those people. The idea of planning my meals before a trip to the grocery store sounds good in theory, but it hasn’t ever been something I’ve been able to stick to. I’ve made enough grocery trips where I forgot one crucial recipe item to know that it’s just not in my genes. And that’s OK.
      Because I’m not a pro in the kitchen and grocery shopping for one recipe can get expensive, ordering my meals through Blue Apron has been such a game-changer. When I grocery shop, I just focus on getting breakfast foods and snacks to keep things simple, and then I rely on Blue Apron to take care of the dinner portion of my meal planning. And despite my affinity for setting off the fire alarm when I cook, I have time and time again proven to myself that I can successfully whip up Blue Apron meals with ease, which has totally skyrocketed my confidence in the kitchen.

      3. It’s saved me a ton of money in the long run
      I can’t lie, when I first heard of meal delivery, the first question that popped into my head was, “is it worth it?” I’d never given much thought to how I had spent money on food prior to Blue Apron, and when I took a closer look at my finances, I audibly gasped at how much of my budget was going to DoorDash, eating out, and huge grocery trips that resulted in a lot of wasted food because I didn’t get to produce or meat in time.
      Now that I’ve worked Blue Apron into my budget, I’ve saved so much money in comparison to my previous non-system system. I eat out a lot less because I actually look forward to cooking (mostly because I know it’ll be a success as opposed to before when there was truly a 50/50 shot of absolutely destroying whatever I was attempting to whip up), and I always have leftovers that I usually eat for lunch or dinner the next day. Now, when I eat out, it’s a treat that I intentionally enjoy rather than it being the only option because I didn’t know anything else.
      Whether it’s your physical, mental, relational, or financial health, Blue Apron can help you meet your unique goals and find balance within your life. Sign up for Blue Apron to get $110 off across 5 boxes plus free shipping on your first box! 

      7 Hacks That Have Transformed My Cooking Routine

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

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      Making These 5 Changes Totally Transformed My Mental Health

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      I’m going to be honest: My mental health has been struggling for the past few years. I’ve always prioritized therapy, stress relief, and general mental health since my first panic attack at 13 years old, but it feels like an extra challenge RN. Like most of the world, a pandemic, an overpacked holiday season, scary headlines, and an extremely busy work schedule have left me feeling drained, exhausted, and anxious. Throw in the added guilt of ditching resolutions or the sadness of post-holiday blues, and it’s no wonder the most depressing day of the year is on Jan. 17.
      I urge you to focus on your mental health even more than you typically do right now: take your sick days when you just need a break (and don’t feel guilty!), schedule extra sessions with your therapist, and make small changes to your routine to give yourself grace and extra care. If you’re looking for some inspiration, I’ve made some recent changes that have drastically helped me through this bleak time of year. Read on for five minor changes that have majorly improved my mental health:

      1. Incorporating CBD into my daily routine
      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 tired or have lower energy. Whether I’m stressing about an overpacked schedule or huge meeting at work or just feeling a little extra anxious lately, CBD is my secret ingredient.
      We love Equilibria because their products are high quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD. I’ve been adding the Daily Drops to my morning coffee for about a year now, and it has made a huge difference in my overall stress relief. Also, when I’m feeling moments of stress or anxiousness come on (like before big meetings or when I did too much doomscrolling on social media), I rub the Calming Roller onto pulse points .

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      Equilibria
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      2. Practicing self-love (actively)
      At the risk of sounding dramatic, you should know that I transformed my confidence, stress, and energy levels when I realized that self-love is a practice that requires work, not something that happens when you achieve a pants size or job title. Self-love is a skill, not a circumstance. It’s a muscle that needs to be worked repeatedly in order to make it stronger, and once I started working that muscle, my mental health changed.
      For examples of “working the self-love muscle,” I view every negative thought, moment of self-doubt, or criticism that comes up like a practice round to improve self-love by recognizing the thought and choosing a more positive thought instead. I also pick one new affirmation every day to repeat to my reflection in the mirror and keep an ongoing list of things I love about myself. Most importantly, I make an effort to act in a way that I’m proud of: eating and moving in the way my body deserves, being genuinely kind to other people, and finding more passion in my work life. When I genuinely care and love myself, my stress and anxiety levels are so much better.

      3. Making a daily list of top stressors and then fixing what I can
      Many people avoid facing their stressors or sweep them under the rug until it comes out in moments that wouldn’t typically cause a ton of stress, like your roommate leaving dishes in the sink or your boss scheduling an extra meeting. I’ve found that spending a few minutes every day or week identifying and writing down my top 10 sources of stress drastically helps me feel more in control. When I know where my stress is coming from, I can find solutions. I also take my top stressor and come up with five things I can do right now to minimize it (and then actually do them). If some of my stressors aren’t solvable, it’s also helpful because I can begin to accept what cannot be changed. Accepting life circumstances as they are can also help ease stress, even if you can’t actually change them (because you can always change mindset). 

      4. Getting outside more often
      Full disclosure, of all my other mental health changes, this one was more so forced upon me. Getting a dog changed my life in a lot of ways: Besides the obvious unconditional love, I’m getting outside more (nature calls!). B.L. (“Before Louie”), I went days without stepping outdoors (especially in wintertime). Now that the temperatures have dropped and the weather is gloomy, we’re all less inclined to go on walks during our lunch break or drink coffee on our balconies, but getting outside can drastically boost mental health. Besides the fact that less time outdoors and a lack of sunlight cause seasonal affective disorder, being outdoors can have restoring effects in general. 
      Forest bathing is a Japanese practice that has been around for thousands of years and is known for its mental benefits, and one study even found that participants felt restored when they just looked at pictures of nature. Whether you’re walking your own dog or just walking yourself (or sipping coffee by an open window—whatever floats your boat), try to spend more time outdoors. If it’s cold where you are, bundle up and take a brisk walk when you feel stressed or get some sunshine first thing in the morning. If it’s too cold where you are, try a light therapy lamp that mimics the effects of the sun (safely) to improve the low energy or seasonal effects you might be feeling due to lack of sunlight. 

      5. Focusing on enjoyment instead of just survival in moments of anxiety
      In the past, my response to anxiety was just to take deep breaths and focus on getting through it. Sure, it kept my anxiety from going into panic attack mode, but it still kept me in a steady anxious state and definitely never relieved negative feelings altogether. Whether it was the fear of getting carsick while on a road trip with my family, stress about waking up early the next day taking over a night out with friends, or even a stressful to-do list at work that seemed to have no end, my default was to focus on just getting through until it was over. 
      A year ago, I was describing one of these said situations to my therapist when she answered, “But why not focus on enjoying the moment rather than just getting through it?” Mindfulness is a tale as old as time, but I never associated enjoyment as a cure for anxiety. Since I started asking myself “How can I enjoy this?” instead of “How can I get through this?”, my outlook on anxiety has changed. Of course, it doesn’t work for every situation when anxiety gets the better of me, but constantly reminding myself that the purpose of life is to enjoy it provides the shift in perspective I need to get through any workday stress or minor life worry. 

      The Self-Care Ritual My Therapist Recommended for Anxiety

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