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      7 Products I Use That Have Actually Helped Ease My Anxiety

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      I can’t remember a time in my life when I didn’t have anxiety. It has manifested itself in many different ways over the years, from terrible panic attacks that would leave me crying on the floor, during social events where I would feel out of place, or just in general day-to-day life where I would worry about the past and future. It reached a point where it felt debilitating, so I decided to do some research and learn more about how I could cope. As it turns out, anxiety affects 18% of the population every year, yet so many of us live without the tools to help. Anxiety is unfortunately very common, but letting it disrupt our daily lives should not be.
      Aside from lifestyle adjustments, going to therapy, and talking to my doctor (which I also highly recommend), I discovered certain products that were aids in keeping those anxious feelings at bay. Did my anxiety go away overnight? No, but now I can approach it differently. I feel more in control of the anxiety and prepared to deal with the feelings. No matter what type of anxiety you deal with, there are many different tools to help with anxiety relief. These are the products I use in my day-to-day life that help.

      Equilibria
      Set of 2 Dynamic Roller Duo
      Life is full of high-stress moments, from big meetings to first dates and social events. When I am constantly on the go and feel the anxiety creeping in (usually during the most inconvenient times), the Equilibria CBD rollers are a lifesaver. They’re easy, effective, and work quickly to help regulate my mood.
      Use code theeverygirl to get 33% off during Equilibria’s 3rd Birthday Sale, happening now! Open to new and existing customers. + Subscribe to get an additional 20% off!!

      Weighted Blanket
      A gravity blanket has been one of the best tools for my anxiety. At night when I am trying to sleep and the anxious thoughts begin to creep in, instead of tossing and turning, I lay my gravity blanket on top of me and immediately feel my heart rate go down. A weighted blanket gives the effect of being hugged, which releases the hormones serotonin and melatonin, the best aids for relaxation.

      Essential Oils
      Certain studies have shown that smells can be associated with positive emotions. For this reason, I use essential oils in a diffuser to help ease anxiety. The oils lavender, Ylang Ylang, and vetiver in particular can have calming effects.

      Parsley Health
      Magnesium Glycinate
      Stress can actually deplete the magnesium stores in the body, so taking a supplement right before bed always helps me sleep better. There are different types of magnesium available, and a magnesium glycinate supplement is a great one for sleep. It is known to have calming properties, but as always, talk to your doctor before taking any new supplements.

      Therapy Notebooks
      The Anti-Anxiety Notebook
      When the overwhelming thoughts become too much, sometimes the best thing is to let it all out. I find that journaling is not only a great practice for self-reflection but also a good way to get rid of any anxious thoughts that are consuming you. Taking some time each day to write everything out always leaves me feeling lighter and more relaxed.

      Adult Coloring Book
      Remember a couple of years ago when adult coloring books had a huge wave of popularity? Well, there’s a reason for it. Coloring is an easy way to distract the brain from all the other stressors, plus they are low-pressure and fun!

      Meditation App
      A meditation app is perhaps my favorite tool for dealing with anxiety. The Unplug App has made it so I can meditate almost anywhere at any time. Whether it’s for five minutes in the morning, two minutes before a big meeting, or at night to fall asleep, there’s a meditation for every type of situation.

      Making These 5 Changes Totally Transformed My Mental Health

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

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      A Dietician’s Guide to Mindful Eating

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      You may think that you’re practicing mindful eating, but most of us are not. In today’s modern world, distractions are everywhere. Many of us frequently finish a meal without even remembering eating it because we were watching TV, scrolling on our phones, or responding to an email. And while enjoying a show with a meal isn’t inherently bad, constant distractions can turn eating into a mindless act, which can lead to overeating instead of eating for physical hunger and enjoyment. 
      As a dietitian, my goal is to help individuals feel empowered by their food choices. Food is meant to be enjoyed, after all! One of the best (and research-backed) ways to slow down and enjoy food is through mindful eating. Mindful eating is a popular term in wellness, but I often hear confusion over what exactly it means and how it differs from intuitive eating. Consider this article a crash course in mindful eating and how you can incorporate it into your lifestyle—starting today!

      In this article

      What is mindful eating?
      Mindful eating is a component of the practice of mindfulness, which is rooted in Buddhist and Hindu beliefs. Jon Kabat-Zinn, a pioneer in the field of mindfulness, is largely to thank for popularizing the term that is trendy in secular Western culture today. Kabat-Zinn defines mindfulness as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” 
      Mindful eating is the art of intentionally paying attention to your food without judgement and utilizing all of your senses during a meal. Tuning in (in a non-judgmental way!) allows you to get curious about your eating behaviors and better understand your thoughts and cues that guide food choices. The intent of mindful eating is to focus on how you feel during a meal and to fully savor food in the present moment.  

      What’s the difference between mindful eating and intuitive eating?
      Mindful eating and intuitive eating are two phrases that often get used interchangeably, but they are not entirely the same. Intuitive eating is an approach to eating created by two registered dietitians Evelyn Tribole and Elyse Resch in 1995, which utilizes your body’s inner wisdom to make food choices instead of external food “rules.” There are 10 principles to intuitive eating, which are aimed at helping individuals become more in tune with their bodies. We are all born as intuitive eaters, but this skill often gets lost as we age due to various external factors such as socioeconomic status, chronic disease, and largely in part diet culture. 
      While mindful eating is certainly an important component of intuitive eating, it is a different approach to food and nutrition. The main difference between intuitive eating and mindful eating is that mindful eating is focused on being present during a meal by utilizing the senses before, during, and after eating. Intuitive eating, on the other hand, is about reconnecting with your body by rejecting diet culture mentality, honoring your hunger and fullness, and respecting your body. For the TL;DR version, mindful eating is paying attention to your food in the present moment without judgment and intuitive eating is a framework with the goal of making peace with food. 

      What are the benefits?
      Mindful eating has many benefits, but it’s important to note that mindful eating is not meant to be used as a weight loss tool. Medically, mindful eating has been shown to reduce binge eating and emotional eating behaviors in individuals as well as reduce symptoms of irritable bowel sydrome (IBS) and help patients better manage Type 2 diabetes. But beyond that, mindful eating can also help with:
      Digestion, since slowing down during meals helps reduce stress, allowing your body to relax during the digestive process. 
      Learning or relearning how to enjoy your food by savoring each bite and utilizing your senses at each meal.
      Getting back in touch with hunger and fullness cues, as practicing mindful eating can help you become more in tune with your body’s needs.

      How to incorporate mindful eating:
      Eating mindfully is all about bringing awareness to each bite of food. While this may not always be possible (I get it—we’re all busy and stressed!), these are some tips to help you incorporate mindful eating into your daily routine. 

      Pick one meal to practice with
      For those new to mindful eating, it may be helpful to choose one meal to practice more in depth. It’s unrealistic to expect to eat mindfully every single time, but the more you intentionally make time to eat mindfully, the more innate it will become. For example, if you can set aside a short amount of time to practice mindful eating in the morning, use the five minutes it takes to eat your morning cereal or scrambled eggs to put away distractions and eat mindfully. If your days are a rush from the minute you wake up until the end of your work day, turn dinnertime into a mindfulness practice. 

      Take a pause
      I know how easy it can be to instinctively reach for your favorite comfort food after a long, stressful day. But before grabbing a snack from the pantry, pause and ask yourself what you’re really feeling. Is it stress? Sadness? Frustration? Boredom? Or are you physically hungry? Taking a moment to identify what you’re actually feeling can help you make a more mindful choice. If your feeling is not related to physical hunger, try a different activity such as calling a friend, going for a walk, or journaling to help process your thoughts and emotions instead. 

      Remove or minimize distractions while eating
      When sitting down for a meal, removing distractions is essential for mindful eating. This means shutting your work laptop, setting your phone aside, and not turning on the TV. This may not be feasible all the time, and that’s OK! But when you are able to remove distractions, try to focus on the food in front of you or the conversation if you are eating with others. 

      Slow down
      Whether you are eating quickly to move onto the next task, wolfing down breakfast on a morning commute, or you’re simply a fast eater, eating mindfully is all about slowing down. Taking time to pause during meals can look like setting your fork down between bites, stopping to take a sip of water, or taking a deep breath to check in with your body to see if you are still hungry or comfortably full.

      Engage your senses
      Take a moment to really look at your food. What about it is visually appealing? What does it smell like? Notice how it feels when you take your first bite. What descriptions come to mind? Is it crunchy? Chewy? Smooth? Paying attention to your senses really helps you savor your meal. After all, mindful eating is not about judging your food but rather about being curious and bringing full awareness to each bite. 

      How To Spring Clean Your Diet
      According to a registered dietician More

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      7 Easy Ways To Spring Clean Your Entire Wellness Routine

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      Spring has officially sprung, making space for more daylight, warmer days, and—you guessed it—spring cleaning. If you’re like me, you’re revamping your closet and giving the bathroom a solid scrub-down. While our homes are top of mind and get all the TLC when it comes to cleaning, there is another area in our lives that could use a good sprucing up with the change in seasons: our wellness routines. Just like we organize and declutter our space with the transition from winter to spring, we should refresh our well-being rituals.    
      With some simple (yet effective!) tweaks to everything from how you move your body to how you manage money (yes, your finances are a part of your wellness routine because they affect your overall health), you’ll be well on your way to Marie Kondo status. Keep reading for tips on how to spring clean different aspects of your wellness routine for a fresh start in the new season and beyond. 

      To spring clean your fitness routine… 
      The first thing to upgrade is how you’re working out. Whether your workout space is your living room or an actual gym, spring is the time to switch things up. Sweating it out at home? Take it up a notch and add a new piece of equipment to make your workouts more versatile (think: a set of bands with varying resistance or a TRX). Craving the energy of working out among other people? Boxing sessions or a gym membership may be in your near future. Also, warmer weather means bringing your workout outdoors. Whether you pound the pavement or channel your inner Naomi Osaka, exercising alfresco can do wonders for your body and mental well-being. However you choose to move your body, use the onset of spring to try something new.
      Lastly, I’m here to tell you it’s time to bid adieu to that overstretched sports bra you’ve been holding on to for way too long. The outfit you wear to work out can make the difference between a great and not-so-hot workout, so toss or donate any exercise gear that has lost its shape or color and invest in activewear that’s equal parts supportive and stylish. Then, store your go-tos strategically so you can easily grab them when you’re packing your gym bag or in a hurry.

      To spring clean your diet… 
      When we’re in hibernation mode during winter, our bodies crave comfort food (AKA heartier meals), but now, you’re probably craving something fresher and lighter. But tune out the voices that tell you to go on a cleanse and eat only foods deemed “clean” and instead, eat intuitively and seasonally. The best place to start? Your fridge, freezer, and pantry. Purge any expired goods and foods that don’t make you feel your best. Then, restock your kitchen with lighter fare that your body has an appetite for during this change of seasons. Ready to start meal planning? Head to the farmers market and reach for vegetables like leafy greens or asparagus and fruits in the form of strawberries and kiwis. When you plan your meals around local, in-season produce, you’ll not only get more nutritional value out of them but also a few extra dollars in your pocket.

      To spring clean your skincare regimen…
      A new season calls for a reset in how we care for our skin. The first order of business is clearing out any out-of-date products. Not sure how long you’ve had your moisturizer? If it has a strange smell or color or the oils have separated, it’s a safe bet that it’s past its prime. As for the products we keep, going lighter for spring doesn’t only apply to our eating habits. Switch up your heavy cream or oil cleanser that got you through dry winter nights with a gel-based alternative or lighter lotion. 
      But good news: Just because we’re in a new season doesn’t mean you have to completely overhaul your skincare regimen. Keep your serums and sunscreen within reach because they should be a constant in your rotation. But don’t overthink it and feel like you have to add a certain mask just because it’s the newest “it” product on the market. Sometimes, taking the less-is-more approach and sticking with what you know works well for you is best for your skin (and wallet). 

      To spring clean your self-care… 
      Don’t forget the “self” in self-care: reflect on your self-care practices and ask yourself if they serve you or if you’re doing them because you saw them on TikTok or your BFF swears by them. If every practice is not truly caring for yourself, streamline your routine. Start journaling, try a new morning ritual, or talk to a therapist. Self-care is personal and doesn’t have to be extravagant, and it can be a daily practice or just something you do occasionally, like bringing a plant into your space, lighting a candle, taking a day off of work, or having a night in and Postmates-ing pizza. My form of self-care? Some days, it’s escaping to Stars Hollow (watching Gilmore Girls, ICYMI) and every now and then, it’s indulging in a facial. 
      Whatever self-care looks like for you, know that it will fluctuate every day. Let’s say working out or meditating is your non-negotiable mode of self-care and you carve out time each morning for it. You may wake up some mornings and not feel it, and that’s OK. Falling into the guilt-trip trap only compromises your wellness. Do what you can in the season you’re in—literally and figuratively.  
       
      To spring clean your tech…
      Every time I see my weekly screen time pop up on my iPhone, it feels as if I’m getting the proverbial tsk-tsk from it. Between Zoom-ing and Instagram scrolling, it’s no surprise that we spend more time on our phones than ever, but it’s time to unplug. First things first, delete any unused apps (you’ll be surprised by how many you didn’t realize you had) or those that tempt you into minutes or hours of unproductive distraction. Next, give the social media accounts you’re following a once-over and hit “unfollow” if they don’t lift you up. In the same token, unsubscribe from emails and newsletters that just eat up your time. Free up some digital (and head) space by fine-tuning the companies you share your email with. 
      To take it a step further, take some space from your phone and commit to a mini digital detox. Ditch the phone overnight and replace it with a good ol’ alarm clock. Trust me, your body will thank you for the quality sleep you’ll be getting without your phone. Lastly, limit the amount of news you take in, whether it be from your phone, computer, or TV. To balance staying informed with being mindful of your mental health, set boundaries around the amount of time you allow yourself to consume the news, like a half hour a day. In general, focus on what’s IRL: the fresh air, the company you’re with, the work you’re passionate about.

      To spring clean your schedule…
      Spoiler alert: For those of you who have FOMO, this one is especially for you. With warmer days on the horizon, it may be tempting to pack your calendar with social events, but think about whether you’re spreading yourself too thin with too many commitments. Are you saying “yes” to engagements when you really want to decline? In lieu of said engagements, perhaps you could be doing more of what brings you joy, like taking time for some self-care or volunteering at your local dog rescue. 
      I’ll admit, I sometimes have trouble shutting off work and not checking emails over the weekend. One easy work-life balance hack that has helped me be present when I’m off the clock is setting my phone on airplane mode (distractions be gone!). I’m also guilty of getting into multitasking mode, but I find that when I set a block of time to focus on checking off one task at a time, I end up saving time. Bottom line: Use this new season to take a step back and look at your time-sucks versus valuable to-dos. That goes for both your personal life and work. 

      To spring clean your finances… 
      Now’s as good a time as any to review your financial goals and reevaluate any expenses that may be keeping you from staying on budget. For example, come up with an updated plan to pay off debt, check your credit card statements for unnecessary costs (remember that one-week free trial to HBO Max that you got to catch up on Euphoria but forgot to cancel?), and check in with your budget. If you have a few extra dollars lying around (way to go!), think about putting it toward your retirement, like contributing more to your 401(k) or opening an IRA. You can also start that emergency fund you’ve been putting off or save up for an upcoming large expense, like an overdue girls’ trip. 

      I Made These 5 Changes for Spring and I’m Already Feeling 10x Better More

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      I Just Had the Best Sleep of My Entire Life—I Credit These 5 Products

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      Sleep and I are a lot like cereal and orange juice. Historically speaking, we just don’t mix. No matter how many times I’ve made attempts to be an “early to bed, early to rise” human, I tend to be the type who tosses, turns, and ends up succumbing to blue light at 2 a.m. in an attempt to distract myself from the fact that morning will soon be approaching. Because I’m not a quitter and because I’ve truly been feeling the woes of lack of sleep, I loaded up on sleep products over the past month, and dare I say it: I just woke up from the best sleep of my entire life.
      I’ve dabbled with a sleep mask here and there in the past, but this time around, I really committed and went all out in the name of creating a nighttime ritual that worked for me. From a sleep supplement to a humidifier to a sound machine and beyond, my bedroom is an oasis, and I can finally say: I have my sleep routine on lock. Here are my five holy-grail products that have helped me fall asleep, stay asleep, and be annoyingly chipper over the past few weeks:

      1. A sleep supplement with melatonin and vitamin B6
      Source: @humnutrition

      The perfect nightcap exists, and the Beauty zzZz formula from HUM is it. I’m not sure why I’ve never gone out of my way to try a sleep supplement (looking back, it definitely feels like a facepalm situation, but I digress), but this stuff seriously works. There’s something about the combination of melatonin and vitamin B6 that helps me fall asleep, stay asleep, and wake up feeling well-rested, which is truly something I don’t think I’ve been able to say since I was in the womb.

      HUM Nutrition
      Beauty zzZz
      Contains melatonin to promote a more restful sleep, vitamin B6 to help normalize circadian rhythm, and calcium to improve sleep quality.
      Use code TEG20 to get 20% off of your first HUM order over $39!

      I like to take one tablet of the Beauty zzZz formula one hour before bed, set my alarm for the next day, and then lull myself to sleep with an intriguing but not-too-intense read. After about a half hour, I start to find myself feeling zen AF, and then at the 45-minute mark, I’m nodding off mid-sentence and into a seriously good slumber that I can’t stop talking about. Falling asleep was definitely my main concern, but I’d be remiss not to mention that once I’m asleep, this supplement helps me stay asleep. You heard me: no tossing, turning, or staring at the clock as it quickly approaches wake-up time. If there’s one sleep product worth investing in, it’s this stuff.

      2. A white noise machine
      Source: @homedics
      When I was younger, my family used to be neurotic about having fans on to help block out noise during sleep. It was definitely a comfort thing that I weaned myself off of with age—mostly because traveling back and forth from college with a huge box fan was annoying as hell. I never really thought I needed anything like it until I moved into a new apartment in January that sits adjacent to Chicago’s Brown Line.
      Every 15 minutes, the train comes through, and if I’m not in a super deep sleep, it definitely wakes me up. While a bit annoying, it was definitely a push to get a more legit, small-space-friendly white noise machine, and I can’t get enough of this one from Amazon. It does an incredible job drowning out outside noise and helps keep those pesky little middle-of-the-night noises from waking me up.

      White Noise Machine
      This white noise machine is truly such a game changer and I love how tiny but mighty it is. It fits perfectly on my nightstand and is ideal for bringing with me when I’m traveling.

      3. A cooling duvet cover
      Source: @buffy
      I don’t know if it’s hormones or what, but in the last few years of my life as a 20-something, I am always sweating. I started setting my bedroom temperature to 65 degrees overnight, which definitely helped a bit, but I’d still often find myself having to peek out my feet and hang them over the side of my bed to help cool off. If there is one thing that I can count on to wake me up from a deep slumber overnight, it’s the uncomfortably annoying feeling that my body is engulfed in flames. Not a fan.
      I came across this cooling comforter from Buffy, which is a lot cooler and more lightweight than the previous one my boyfriend and I had, and now that I’m able to enjoy a night of sleep without waking up drenched in sweat, I’m never, ever turning back.

      Cooling Comforter
      This cooling comforter is an absolute dream for hot sleepers everywhere (i.e., ME). I need to be completely covered when I sleep but I also don’t want to be sweating so this comforter truly allows me to have the best of both worlds.

      4. A Kindle
      Source: Shayna Douglas | Unsplash
      OK, so as sleep experts would likely tell you, a Kindle still emits some light. But in comparison to my iPhone drowning me in blue light late at night as I scroll for hours on TikTok, trust me: Reading from my Kindle instead of scrolling on my phone is a major sleep routine upgrade. I started reading from a Kindle a few months ago, and over the past few weeks, I’ve been a lot more consistent about reading it before bed as I wait for my Beauty zzZz sleep supplement to kick in. I turn the brightness down pretty much all the way, turn on a dim lamp in the background, and opt for reads that are rather light and free of cliffhangers so that I can easily slip into sleep if it comes my way. 
      In addition to reducing blue light before bed, this also serves as a welcome distraction that helps me keep my mind off of the ruminating thoughts and anxiety that I tend to fall victim to right before sleep time. The combination of my melatonin + B6 and reading really sets my mind and body up for success when it comes to winding down, and I am loving every minute of it.

      Kindle Paperwhite
      If you don’t already have a Kindle, seriously, what are you waiting for? I absolutely love how lightweight and simple this eReader is—it’s totally replaced my late night TikTok scroll and, since using it, I feel like I’m able to cut my wind-down time in half before bed.

      5. A cool-mist humidifier
      Source: @vitruvi
      Next to feeling like my skin is literally on fire in the middle of the night, there’s one other ailment that’s sure to wake me up from a dead sleep against my will: a good ole tickle in the throat courtesy of my dry AF apartment. Over this past winter, I’ve definitely been noticing that my hair, skin, humor, etc. are drier than usual, but truly, the one thing that made me pull out the humidifier was the fact that I kept waking up with a dry cough that required me to thrust myself into a panic-driven alertness, drink water like my life depended on it, recover from the drama, and attempt to lull myself back to sleep. The added moisture in the air is much appreciated and has made my routine middle-of-the-night coughing fits a thing of the past.

      Cool Mist Humidifier
      It’s not the most glamorous humidifier but this one absolutely gets the job done. This reservoir is big enough that it lasts all night long but it’s also small enough that I can conceal it underneath my sink during the day. Since using it, I’ve definitely noticed that my nose and throat aren’t as dry overnight which is absolutely necessary if I’m trying to sleep through the night.

      Sleep Is the New Self-Care: Here’s How You Should Upgrade Your Routine

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

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      8 Easy Daily Habits That Will Help You Manifest Your Goals

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      Manifestation is a buzzword you can’t ignore. From TikTok to Ariana Grande bops, it seems like everyone is talking about manifestation these days. Perhaps you’ve even tried viral techniques or daily habits to turn your dreams into reality. But manifesting is more complicated than just making a wish and expecting it to come true. The practice of manifestation takes an understanding of both yourself and the law of attraction, which suggests that the energy you put into the world is what you get back. It’s not just about wanting; it’s intentionally spending your energy, time, and habits to get what you want.
      However, we tend to get in our own way with negative thoughts, limiting beliefs, or bad habits. But with the right mindset and intentionally building new habits, you can achieve your goals through manifestation, whether it be for love, career, health, or personal expansion.
      I talked to two manifestation coaches about easy, daily habits you can build into your daily routine to access your power and potential, and this is what they had to say:

      1. Replace negative thoughts
      You likely have an inner critic that loves to tell you all the reasons why you can’t do something. After all, the mind is programmed to help you stay in your comfort zone to keep you safe, but that inner critic can make you act in victim mode—where you let life happen to you and not for you. “We all know what we don’t want, and we spend a lot of mental energy thinking about potential negative outcomes,” explained Alex Freitas, a mindset and manifestation coach and the creator of The Mirror Series. “But what you focus on magnifies, and therefore, a great habit to build is awareness of your thoughts that you’re giving energy to, so that you’re magnetizing what you truly want, as opposed to what you don’t.” 
      Have daily check-ins with yourself: notice how you’re feeling, what you need, and how you can choose differently when negative thoughts take over. Identify a thought that would better serve you, be more positive, or be more in line with what you want to happen, and then “replace” the negative thought with that one. It may help to jot these down in a journal or note on your phone so you can see recurring patterns and work through any blockages. “Eventually, you re-wire your subconscious mind to the elevated thought pattern, and you start thinking the positive reframe on autopilot because it’s your new way of being,” Freitas said.

      2. Meditate
      Meditation (in whatever form you choose) can be a great way to get out of your head and into your body where your gut feelings live. “Meditation is an integral part of successful manifesting because it helps you quiet the thinking mind and tune into the guidance of your heart and intuition,” suggested Juliette Kristine, a manifestation coach and intuitive healer. “With the law of attraction, you need to meet the universe halfway and take some action towards your goals. Meditation makes it easy to determine what actions you need to take and when.”
      From guided meditations on apps to walking meditations, it’s easier than ever to find something that feels good to you, and with that, you can start to bring your truest desires into your consciousness by connecting your mind and body.

      3. Pick (and repeat) an affirmation
      By challenging limiting beliefs or blockages, affirmations can help you make the necessary mindset shifts you need for successful manifesting. “Your subconscious mind and beliefs play a big part in what is showing up in your reality,” Kristine explained. “If you believe that you aren’t successful, your subconscious mind will naturally look for more evidence to support this belief, so it makes it difficult for you to manifest success. Affirmations can help you transform your beliefs and skyrocket your manifesting.”
      There are all kinds of ways to work with affirmations and cement these positive beliefs about yourself. You can write them down in a journal, say them aloud or in your head, or hang them up in a place where you can see them frequently. If you need an idea of where to start, check out our list of 50 positive affirmations, or start repeating what you want as if you already have it (“I have a fulfilling career,” “I am worthy and deserving of love,” “I am energized and happy every day,” etc.). 

      4. Use visualization
      Visualizing yourself achieving a goal can help you get clear on what you want, connect to your purpose, and embody your highest state. For example, if you want to quit your 9-5 and run your own business, visualize making your first sale or helping clients solve a problem. Or if you have a fitness goal, imagine how you feel after working out for a specific number of days. “When you imagine the scenario you’re manifesting, you start to feel the way you would feel if you’d already manifested it,” Kristine said. “This helps you to vibrate at the correct frequency to attract what you want.”
      Freitas warned that a common objection to this daily habit is not wanting to set up for disappointment, but by expecting next-level results in the future, you’re able to show up in a higher way in the present, ensuring that your action will lead to a greater opportunity. “If one specific goal doesn’t work out, another exactly like it, if not better, is on its way to you because you’re holding yourself to a higher standard and showing up more confidently,” Freitas explained. “It’s about knowing what you want, but being flexible with how it comes to you so that your dreams manifest how they were meant to.”

      5. Start a journaling practice
      Having a clear sense of self is a golden ticket for manifestation—understanding how your current habits and beliefs are manifesting can help you attract what you identify with and identify how you might be sabotaging opportunities that you want to stop. Journaling is a great tool for exploring who you are, and there are many ways to use it as a manifestation tool. For example, if you want to manifest more friends, make a list of all the qualities you’re looking for in ideal friendships. Then make another list of how you can meet people like the ones you described, so you pair your energy with action. 
      Kristine recommended journaling practices like scripting, where you write your desires in great detail as if they’ve already happened, or the 3-6-9 technique, where you write your desires three times in the morning, six times in the afternoon, and nine times at night. Not into writing? Try vision boarding, where you gather pictures, quotes, or affirmations of everything you want to embody. “Vision boards help anchor your goals on a daily basis and are a great option for people who find it difficult to visualize their desires as they can simply look at them instead,” Kristine suggested.

      6. Take one small action step every day
      While it’s great to think big picture about your goals, it’s just as important to think about the little steps you can take each day to bring you closer to what you want. In fact, developing this habit can help you visualize your goals more clearly. “The best way to move through any blockages such as anxiety, doubt, and lack of self-worth, is by asking yourself every day ‘what can I do today that will move the needle towards my goals?’” Freitas recommended. “Taking the action might feel uncomfortable at first because it’s outside of your comfort zone, but taking higher-level actions is key to getting higher-level results.” In other words, come up with daily habits that are specific to your goals. If you want a healthier body, a more successful career, or a happier relationship, what daily habits will get you there?

      7. Practice gratitude
      The daily habits that get you closer to your future goals are important, but you also need to focus on what reasons you have to be happy now. “Practicing gratitude helps shift your focus from a lack mentality to one of appreciation, which naturally leads to you attracting better circumstances in your life,” Kristine said. Take a pause to notice the little things around you that fill you with joy, such as warm sunshine on your skin or the people in your life who love you. Also, try gratitude journaling, or make it a habit to think of what you’re grateful for first thing in the morning or right before bed. 

      8. Remind yourself to let go
      By getting too attached to an outcome, you can end up hindering yourself from new possibilities or limiting yourself from what you are meant to have. “One of the practices I teach my students is to think about the end goal, or what your desire will give you when you have it,” Kristine said. “For example, if you desire to manifest love, perhaps the end goal is a feeling of connection. If you start looking for ways to bring more connection into your life now, you will naturally start to let go of any attachment you have around manifesting love, and this will help you to manifest it quicker (because you are surrendered).” Surrendering can be tricky when you desire something dearly, but think of it this way: when you surrender, you are letting go of the fear that you will not get what you want, and instead, believe that what’s meant for you will find you.

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      I’m a Registered Dietician–Here Are 15 Recipes I’m Making This Spring

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      One thing I love about the season changing is the new, fresh produce it brings with it and spring recipes we can make. We know that eating in-season produce is great for our budget and health, but it can be hard to know exactly what to cook this time of year. With some days bringing chilly weather, you may find yourself still craving those comforting, cozy meals reminiscent of the winter season. And with warmer days on the horizon, a quick and easy salad may be the way to go. Regardless of what meal you make, making sure to include plenty of seasonal fruits and vegetables will give your body energy, vitamins, and minerals. So, if you are looking for recipe inspiration, look no further. Here are 15 flavorful recipes I’m planning on making this spring. 

      Source: The Worktop

      Source: Gathered Nutrition

      Source: Love & Lemons

      Source: Eating Bird Food

      Source: Love & Lemons

      Source: Ambitious Kitchen

      Source: Ambitious Kitchen

      Source: Love & Lemons

      Source: Marisa Moore

      Source: Lively Table

      Source: Gimme Delicious

      Source: Two Peas & Their Pod

      Source: Recipe Runner

      Source: Eating Well

      Source: Half Baked Harvest

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      I Tried Kate Hudson’s Morning Routine for a Week—Here’s What Happened

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      There are celebrities who make wellness look effortless, and then there’s Kate Hudson, who epitomizes wellness. She may be an actor, entrepreneur (of multiple successful businesses), author, podcaster, and mom of three, but she still makes time for her tried-and-true morning routine. And after reading up on her a.m. self-care rituals, I couldn’t help but try them out (because why wouldn’t I want to be in Kate Hudson’s shoes, even if it is just for a week?). After all, she has flawless skin, an exuberant spirit, and feel-good vibes.    
      So how does Kate Hudson start her day before running her activewear empire (Fabletics, ICYMI) and new supplement brand INBLOOM? Is she just like us when it comes to a morning regimen? Ahead, I lay out Kate Hudson’s morning go-to rituals and what it was like adapting them into my own morning routine for a week. 

      Hydrate
      Kate is all about wellness from the inside out, so it was no surprise when she told The Chalkboard Mag that she wakes her body up with celery juice every day. But that’s not all—she also starts the morning with a glass of lemon water, a cup of joe (black), and a smoothie with INBLOOM Immunity Defense (now that’s a lot to chug down first thing in the morning). Lucky for me, I was already on the lemon-with-water train, and celery juice had been in my weekly rotation before. I brought back daily celery juice (thanks, Trader Joe’s), and I’m happy to report that midway through the week, I noticed it helped move things along (if you know what I mean), and by the seventh day, I was convinced my complexion looked clearer. Needless to say, I’ll be drinking celery juice on the reg, trend or not. 
      Coffee isn’t my jam (I’m more of a matcha girl) and I’m not one to drink smoothies in the early hours of the day, but come mid-afternoon, especially after a good sweat, nothing sounds better. After a strength-training session, I treated myself to a protein PB and blueberry smoothie from INBLOOM’s collab with Bluestone Lane. Although it did hit the spot, I could’ve easily made a version of it at home (and saved $9.50), but do as Kate does when she’s on the run, right? The main takeaway I got from Kate’s hydration practice is to be intentional about nourishing your body as soon as you roll out of bed to jumpstart your digestion and day.    

      Work out first thing
      According to Kate, the formula for the best kind of mornings includes getting a good workout in, and I couldn’t agree more. Kate’s secret to making sure she fits in some kind of movement every morning before getting down to business, especially when she doesn’t feel like it? Waking up and putting on a good outfit, of course. I’ll admit I don’t jump out of bed ready to squat it out or downward dog, so changing into a workout set before I could think twice about it was key for me. Once I was dressed, it was harder to talk myself out of exercising.  
      One quick scroll through Kate’s IG and you’ll see she takes her workouts seriously: Pilates, yoga, dance, functional training. But at the same time, she listens to her body and chooses the type of activity based on how she feels. When exhaustion sets in and she needs a boost of energy, she turns to a quick jump-rope routine and breathing exercises. What’s more, she works out to create energy, feel good, and honor her body, not to look a certain way. Taking a cue from Kate, I opted for 30-to-45-minute walks when I didn’t get a good night’s sleep or didn’t feel up for hitting the gym. 
      Since quarantine, I’ve been a bit lax on when I work out, so setting aside some time to get my heart pumping before I dove into emails helped clear my head, give me energy to take on my long to-do list, and motivate me to carry on good habits throughout the day (think: taking breaks and getting my greens in). Plus, I didn’t have to think about squeezing a workout in after putting in long hours of work. 

      Mask up 
      In a video Kate posted on IG, she said that she swears by Juice Beauty’s Revitalizing Acacia + Rose Powder Mask in the mornings. Sure, she teamed up with the beauty brand to create it, but if you know Kate (and I like to think I do), you know that she’s a proponent of clean ingredients (food and beauty alike). Cruelty-free, vegan, and made with certified organic ingredients—I was all for it. The best part of masking in the a.m.? It was “me time” I carved out for myself that left me feeling refreshed. I can’t say that it made a noticeable difference in my skin, but to be fair, I have only used it for a week (check back with me in a month). 
      In an interview with Allure, Kate revealed that she keeps her approach to beauty simple and uses water sans cleanser on her face in the morning. She also knows that what works for her may not work for everyone. “I’m a believer that [beauty] starts with what you eat, how you take care of yourself, and how you sleep,” Kate said. “For me, beauty is about how we feel. What are we doing in our lives that make us feel good? And then it emanates.” Bottom line: Beauty (and wellness, for that matter) is not one-size-fits-all. You do you and do what makes you feel good. Not to brag, but I’ve been going without cleanser in the a.m. for a year or so now, and I don’t miss it (Bonus points: You get more bang for your buck on your cleanser). But to really channel Kate Hudson? Do what’s best for you, not what’s best for her (or me). 

      Meditate 
      If there’s one wellness ritual I haven’t given the time or attention it deserves, it’s meditation. I’ve signed up for free trials on both the Headspace and Calm apps, but that’s the extent of it. TBH, I think I’ve never committed to meditation because I’ve had the idea that it has to be “perfect” (a solid 20 minutes of sitting still without any distractions or wandering thoughts) in order to reap the benefits. I’ve continued to put it off because I think of all the other things I could do with my time: throw in a load of laundry, work on my next article, catch up on This is Us, etc. 
      But Kate shared a video of her practicing meditation with her daughter, where the 3-year-old says “I’m done” after a few seconds (I feel you, Rani!). But in all seriousness, Kate’s post shows that meditating doesn’t have to be a certain technique or a set amount of time. With that in mind, I set out to take whatever time I had to work on my meditation practice. I followed Kate’s 10-minute meditation, which is six simple, easy-to-follow steps. The result? I felt more grounded as the days went on and I noticed the little thoughts that would normally nag at me (“I wish I was further along in my career” or “What if I let my family down?”) lessened at first, then dissipated. I was also less reactive to situations that would typically bother me.
      “I try to connect to the root of the issue that’s bothering me so that I don’t misdirect my feelings,” Kate told The Chalkboard Mag. That really hit home because I realize I’ve taken out my stress and frustrations on my boyfriend and family many times, especially during the last couple of years (anyone else relate?). As part of my 10 minutes of meditation, I’ve taken to my journal to work out any troubling feelings, and that’s been so freeing. I feel like I’m finally understanding why Kate always seems centered and jovial. 

      Play music 
      There’s nothing like a good playlist to set the mood, get you out of a funk, or motivate yourself at the gym. So what better way to rise and shine than to play some tunes? Kate seconded that. In her interview with The Chalkboard Mag, Kate said her choice of music to wake up to is a toss-up between classic jazz and “We Don’t Talk About Bruno” (see Encanto), followed by Frozen’s “Let it Go.” Kate knows a thing or two about music, considering her partner, Danny Fujikawa, is a musician and she herself is musically inclined.
      This morning hack was the simplest to incorporate, mainly because I had Alexa do it for me. And classic jazz is usually what’s playing in our house anyway, especially when we leave our wiener dog home alone. For that reason, I didn’t feel any major shifts, but I will say that having jazz music on in the background is always a good idea, whether I’m getting ready in the morning or focusing on finishing a work deadline. 

      Final thoughts:
      While Kate’s rituals that make up her morning routine are nothing new or out of the ordinary, trying them for a week made me more organized and, more importantly, more intentional about how I spend my early waking hours (instead of just going through the motions and rushing to get out the door). This leads me to the biggest lesson I learned from Kate: Be mindful about your actions, from what you put into your body to how you work out. Wellness is about balance and choosing things that make you feel good. 
      Although she is world-famous and has all the resources (and free products) you could imagine at her fingertips, anyone can become a morning person and try her routine. Her habits are easy and fairly inexpensive to adapt, and they don’t take up an unreasonable amount of time. On the flip side, if I were to channel Kate, I’d bet she would say don’t force any habits that don’t feel right or natural to you and create a routine that energizes you. What that looks like for her may look entirely different for you and for me. Now that’s some sage advice, if I do say so myself—thank you, Kate! 

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      The Sneaky Thing That Might Be Affecting Your Weight Loss Goals and What To Do About It

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      We’ve been taught for years that there’s a clear formula for weight: eat less calories and burn more calories. But we now know that scientifically, this basic formula just isn’t true because it’s missing key pieces of the puzzle like hormone health. The body is a living, breathing, digesting organism. The way it works, holds onto weight, and loses weight is much more complex than a system of measurement created in a lab (i.e. calories). So if you’ve been going off of the diet-and-exercise formula with no success, let me introduce you to one of the most critical factors of weight: hormones. 
      “A significant amount of research has suggested a tremendous link between hormones and either weight gain or difficulty losing weight,” explained Dr. Mahmud Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD. Yes, you can eat a clean diet and burn calories on the treadmill or stationary bike regularly and still not see results. Why? Nutrition and exercise are just the tip of the iceberg—there arer a lot of bodily functions underneath the surface that are telling the body to keep on weight, lose weight, or gain weight. “When it comes to hormones and your weight, there is a big connection,” agreed Cory Ruth, RDN, women’s health expert and the CEO of The Women’s Dietitian. “Elevated levels of various types of hormones can dampen weight loss efforts as well as cause the body to hold onto and store more weight.”
      The purpose of this article is not to make you believe that weight loss should always be a goal (it shouldn’t) or that you need to obsess over your hormones or else you’ll gain weight (you won’t). Instead, this article is meant to show you that trouble losing weight has absolutely nothing to do with your willpower, laziness, or worth. Also, that weight gain is not your body’s way of sabotaging you; it’s a sign that there’s something bigger out of whack (i.e. hormones) that you can fix to be your healthiest. It’s OK to have weight loss as a goal (as long as it isn’t sacrificing your self-love and comes from a place of health, not self-worth), but it isn’t an end goal. Instead, weight struggles are a check engine light from the body that something else needs some attention. Here’s how to know if that “something” is hormones and what to do about it. 
       

      In this article

      How can hormones affect weight?
      If you have imbalanced blood sugar…
      When we think of hormones, we typically think of estrogen and testosterone or maybe you think of happy hormones like serotonin, but we often forget that insulin is also a hormone, and it’s a crucial hormone when it comes to weight. According to Alisa Vitti, a women’s hormone expert and the founder and CEO of FLO Living, imbalanced blood sugar can disrupt your insulin levels, which interferes with weight management. How does blood sugar become unbalanced? Most commonly, the cause is diet. “When we eat a higher-carb diet and don’t add in enough protein, fiber, and healthy fat, our blood sugars increase,” Ruth explained. “This causes insulin levels to spike, which signals sugars be converted into fat.”
      It’s important to note that carbohydrates are not the enemy (carbs are crucial for energy!)—a diet too low in carbohydrates (especially complex carbohydrates) can cause prolonged periods of blood sugar imbalance too. Instead, it’s about the balance of macronutrients. Make sure you’re getting in complex carbohydrates that are high in fiber like vegetables, lentils, beans, and grains like brown rice or quinoa, in addition to clean protein sources. The combination of protein and fiber will keep blood sugar stable and help with insulin levels.

      If you’re chronically stressed…
      Bad news for the overworked, overstressed, and overanxious people out there (AKA all of us?): Chronic stress (through hormones) is a major factor of weight. “The stress hormone cortisol blocks progesterone production and lowers progesterone levels,” Vitti explained. “Your body uses progesterone to make cortisol to respond to stress, and the more stress you experience, the more progesterone your body will ‘steal’ to make cortisol. This can make you have more unopposed estrogen and make weight more stubborn.” In other words, elevated cortisol for long periods of time is literally causing a hormonal imbalance that tells the body to keep on or gain weight. “When cortisol is elevated, it can make the body want to hold onto weight and not let it go—especially in the abdomen,” Ruth agreed.
      As if the hormonal imbalance isn’t enough, Vitti explained that chronic stress can also deplete the body of the important nutrients it needs to stay healthy (and stay at a healthy weight). “Excess cortisol from stress depletes the body of essential vitamins, minerals, and micronutrients. B vitamins, magnesium, and omega-3 fatty acids are especially susceptible to stress. Stress causes you to lose the micronutrients you need to have a healthy metabolism.”

      If you have an estrogen dominance…
      Estrogen and progesterone are known as the “female hormones” and the body should release a balanced amount of the two. Estrogen dominance happens when there is increased estrogen levels relative to progesterone levels, and it’s more common than you may think. Vitti said that estrogen dominance can not only worsen PMS or menstrual issues but can also block your ability to shed pounds. “With women, weight is often related to the estrogen/progesterone ratio,” Dr. Kara agreed. “If this is out of balance, it can lead to weight issues as well as other health problems. Abnormal levels of estrogen, which often occurs when taking birth control or with certain conditions like polycystic ovary syndrome (PCOS), can lead to weight gain.” 

      If you have excess testosterone…
      On the flip side, another sex hormone can affect weight too. Testosterone is known as the “male hormone” (because it plays a key role in the development of male reproductive tissues such as testes and prostate), but all genders have a balance of testosterone, estrogen, and progesterone levels. If there’s an excess of testosterone, it can cause weight management issues just like estrogen. “In women, excess testosterone (which is very common in conditions like PCOS) can cause insulin resistance,” Ruth explained. “This leads to weight gain and can slow, or even halt, weight loss efforts.” Bottom line: Hormonal health and balance of the sex hormones is crucial for all functions of the body, including healthy weight.

      If you’re over 30 years old…
      PSA: Your hormones don’t just change when you’re going through puberty. Your hormones are consistently changing, and women go through significant hormonal changes in their 30s and throughout the few decades after. “Women start to lose muscle mass in their 30s (unless actively trying to maintain through adequate dietary protein and exercise),” explained Dr. Adrienne Youdim, MD, FACP, an internist who specializes in weight loss and owns her own weight management practice in Beverly Hills.
      “This process is accelerated in perimenopause (which can precede menopause by up to 10 years) and after menopause as well. The change in resting metabolic rate can result in weight gain. What’s more, the drop in estrogen that occurs during menopause results in a relative increase in testosterone, directing body fat to the mid-section,” she continued. As if the “anti-aging” pressure for women wasn’t bad enough, we’re actively expected to be “young and thin” as we age, while our bodies are literally meant to do otherwise. Cruel gender norms aside, weight gain is a common symptom of changing hormones as we age. 

      If you have thyroid issues…
      Now to get super science-y: The thyroid is one of your endocrine glands that makes hormones, so instead of just a hormonal imbalance or excess, an under or overactive thyroid is dealing with the creation of hormones at the root. The thyroid can—you guessed it—also affect weight.  “The thyroid hormones help control the speed of our metabolism, so low levels of thyroid hormones (or an inactive thyroid) can cause weight gain,” Ruth said. “The thyroid regulates the metabolism of every cell in the body, and thyroid issues can result in inexplicable weight gain (especially weight gain around the middle),” agreed Dr. Carrie Lam, MD, FAAMFM, ABAARM, a physician specializing in anti-aging medicine.

      If you have gut issues…
      So you already know that the health of your gut can affect bowel movements, bloating, and even mood, and it can also affect weight on its own—multiple recent studies have proven a direct correlation between weight gain (or loss) and the gut microbiome. But if you don’t have a totally healthy gut, there’s a good chance your hormones are out of whack, meaning the gut can affect weight in more than one way. “A healthy gut is critically important for any woman who wants to balance hormones and maintain a healthy weight,” Vitti explained. “That’s because the gut flora (specifically a colony of bacteria called the estrobolome) help process and eliminate excess estrogen from the body.” If you’re not making bowel movements consistently or have other signs of poor gut health, odds are, you’re not eliminating estrogen properly and therefore might be dealing with estrogen dominance.

      How do you know if you have a hormonal imbalance?
      Hormonal imbalances can be difficult to diagnose since symptoms can vary, but if anything feels “off,” whether it’s your sleep, cravings, energy, or sex drive, it might be worth looking into. “Hormones impact everything in the body, including (but not limited to) metabolism, sleep, sex drive, blood sugar, and more,” Dr. Kara explained. Talk to your doctor about thyroid levels, diet, stress, testosterone/progesterone/estrogen balance, and how gut issues might be affecting your hormonal health. The #1 way to know the health of your hormones is to get them tested (more on that below). 
      For women with a period, your cycle can offer a lot of insight into the health of the sex hormones. Vitti views any and all PMS or cycle issues (breakouts, cramps, bloating, etc.) as a potential hormonal imbalance because while period symptoms are extremely common, they are not normal. Looking at the pattern of weight gain can provide insights too. Vitti suggested that if weight seems to fluctuate with your cycle (meaning it changes through the month), it’s worth looking into balancing your hormones. Dr. Alexis May Kimble, a urogynecologist and medical director of The Kimble Center, agreed that if you’ve noticed weight gain while staying consistent with caloric intake and activity levels, a hormonal imbalance is likely to blame. 

      Tips to help heal your hormones
      Talk to your doctor and get testing
      Of course, you can speculate about what’s going on in your body all day long, but you can’t know for sure without answers. Talk to your doctor if you suspect a hormonal imbalance or if you’re wondering about your hormonal health and its role in your weight. “Test, don’t guess!” Ruth suggested. “Always start with testing to know if you have imbalanced hormone levels. You can ask your doctor for a full hormone panel as well as fasting insulin/glucose and A1C to get a good look at the current state of your hormones and blood sugar.”
      “If there is an excess or deficiency of certain hormones, checking levels is necessary in order to suppress or replete them to regain balance,” Dr. Kimble agreed. 
       
      Try cycle syncing and change your exercise routine
      For women with a period, it’s extremely crucial for hormonal health to adapt your lifestyle, diet, and exercise to your cycle, otherwise known as cycle syncing. Let the experts explain: “Your infradian rhythm affects your metabolism, so if you are not supporting it properly, you’ll be disrupting your period, but it will also increase stress levels, disrupt blood sugar, and make weight management extremely difficult,” Vitti explained. In other words, modify caloric intake and workout intensity (as well as other lifestyle factors) based on your cycle phases—you should not be eating, moving, or doing the same things every day.
      We talk more about cycle syncing the diet below, but when it comes to movement, you already know that exercise can help with weight management. However, if it’s done incorrectly (AKA high-intensity workouts during the wrong time of the month or forcing yourself to do the same workout every day), it can disrupt your hormones and lead to weight gain. For more information, check out Vitti’s book In The Flo or download the MyFlo App to track and sync your own cycle. 

      Adapt your diet
      When it comes to nutrition, Vitti explained that the body needs more calories during the second half of your cycle (approximately 279 more calories per day in the luteal phase). Not getting enough calories and nutrients during this time especially can cause hormonal imbalances and hormonal-related symptoms (which kind of puts an end to the myth that eating less and burning more calories is always good for weight loss, huh?). 
      Ruth also said that your diet should be adapted based on which hormones are imbalanced (according to lab results). For example, eat more protein and fiber if you’re dealing with imbalanced insulin levels, drink two to three cups of spearmint tea a day and follow a blood-sugar friendly diet if you have a testosterone dominance, and include plenty of seeds, fish, vegetables, and fruit if you’re dealing with thyroid imbalances. 

      Prioritize stress relief, first and foremost
      After writing for and coaching women for years, my humble opinion is that non-diet-related weight struggles most often have to do with chronic stress. Whether you want to lose weight or not, you need a go-to stress relief plan and should prioritize it before anything else—including work, time with family, going to the gym, or even eating healthy. That means make time for daily meditation, go to therapy frequently, have a nighttime routine that calms you down, get enough sleep, fit in activities that bring you joy, and get rid of habits that don’t. This also means that stress about weight gain is worse than weight gain itself, so while it’s OK to want to lose weight, simultaneously work on self-love and stress relief so they’re not contingent on the pant size your body fits into. 

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