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      How To Get Fit Without Leaving Your Desk (Yes, Really!)

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      A couple of weeks ago, I was doing my usual TikTok scroll when I saw a video of someone sharing their home office setup. She had what she called a “walking pad,” AKA a foldable, under-desk treadmill. Not only did I immediately open Amazon to see if I needed to get one for myself, but it also got me thinking: What kind of desk exercise equipment exists to help you get fit while you work?
      Turns out, there are quite a few options. You can get a stationary bike desk, a standing desk, a balance ball chair, an under-desk elliptical, and so much more. While it might sound kind of silly, these options are great for people who simply don’t have enough time in the day to get a workout in or would prefer to be moving while they work. The pandemic has forced us to be sitting in our WFH setups for a lot more hours per day than we’d probably like to, so these solutions for staying active at your desk are an ideal way to avoid the usual sitting-down-all-day fatigue. 
      We searched the internet for the best ways to get fit without leaving your desk and found 12 awesome methods for doing so:

      Under-Desk Treadmill
      The Tiktok-viral under-desk treadmill—AKA “walking pad”—is really the thing that sparked the idea for this whole article. This foldable treadmill fits right under your desk so you can walk while you work. Your Apple Watch rings and step goals won’t even know what hit ’em.

      Adjustable Standing Desk
      If you’re going to add an under-desk treadmill, you’ll probably need to switch to a standing desk, and this relatively affordable option from Amazon is a great choice. And even if you’re not opting for the treadmill, a standing desk can help you avoid sitting in a chair all day long.

      TechOrbits
      Standing Desk Converter
      Don’t want to actually make the switch to a whole new desk or want to save some money? This standing desk converter can sit right on the desk you already have. Plus, it comes in three finishes so that you can match it to your home office decor.

      Under-Desk Elliptical
      If the walking pad isn’t for you, this under-desk elliptical is another option for getting fit while you work. It slides right under your desk and you can use it while sitting down, so you won’t need to swap out your desk setup. Plus, this option saves you some space.

      All-in-One Desk Bike
      If you’re looking for something that’s a little easier on the eyes, this chic, minimalist, all-white desk bike could be your perfect match. You can purchase it with the desktop or without, which gives you the option to use it with your current desk or a standing desk.

      Stationary Bike Acrylic Desk Tray
      Our editors love this Peloton-compatible acrylic desk tray, which easily slides onto your stationary bike. This is great for getting in some exercise while you knock out those busywork projects.

      Obé x Bala
      Weighted Bangles
      One of the easiest and most subtle ways to get fit at your desk is by adding weighted bangles to your ankles or wrists. You can fit in a quick arm series or do some under-the-desk leg lifts while you work.

      Balance Ball Chair
      A balance ball chair is not only good for your posture, but it can also help improve balance and build core strength. It is also said to keep your body and mind more engaged, which in turn increases productivity, energy, and focus.

      Balance Cushion
      If you’re not ready to commit to a balance ball chair, this cushion is a more subtle and affordable way to achieve the same results.

      Obé Fitness
      Monthly Subscription
      Obé Fitness is our favorite way to get a workout in at any time of day. The classes are quick and effective, so they’re perfect for squeezing into your lunch hour or when you want to step away for a quick break (there are even classes that are only 10 minutes!). And if you don’t have time to step away from your desk, there are Chair Stretch classes as well.
      USE CODE “TEG50” FOR A 7-DAY FREE TRIAL + 50% OFF YOUR FIRST MONTH OF OBÉ!

      Amazon Basics
      Six-Piece Yoga Set
      If you do have time to take a break from your desk for a quick workout or stretch, this editor-favorite yoga set has everything you need. The mat is thick and comfortable, and it easily rolls up so you can store it near your workspace. It also comes with blocks, towels, and a yoga strap, so you’ll be able to take your practice up a notch.

      Hand Weight Set
      Have you ever found yourself sitting in a long, camera-off meeting and beginning to get restless? Channel that energy into a quick set of weight-lifting reps with these lightweight dumbbells. It’s the perfect way to get toned arms without having to try too hard.

      40 Amazon Finds That Will Elevate Your Work-From-Home Setup More

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

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      If you ask me, the first couple of months of the year are a trial period. Sure, I dipped my toes into a few new hobbies and tried my hand at maintaining some resolutions. For the most part, I even stuck with said new hobbies and resolutions, but January and February will always be slow months for me. They’re months where I stay in, do less, and generally take it easy. Spring is when I start to come alive—and this spring, I have big plans for what I want to accomplish, how I want to feel, and who I want to be. While that all sounds great in theory, I’ve got to start somewhere, and that place is my wellness routine. 
      I’m going to be honest: I’m not the best at sticking to routines and prioritizing self-care in the best of times. I get caught up in my to-do lists, have a go-go-go mentality, and let my wellness fall to the wayside. Prioritizing self-care is a big goal of mine for 2022 (and beyond) and now that the winter blues are firmly in my rearview mirror, I’m ready to upgrade my wellness routine for spring. Here’s how I’m setting myself up for the new season—and the rest of the year. 

      1. Getting ahead of my seasonal allergies
      Source: @picnic

      I said spring is the season I come alive, and that’s definitely true, but if I’m being completely honest, it’s also the season when I feel the most like my end is nigh. That’s how bad my allergies are. It’s to the point where I lose all nostril functionality all season long and forget what breathing normally actually feels like, my eyes will be so hot and itchy I’ll just want to flood them with cold water, and I’ll sneeze so often I start saying “I’m so sorry” before someone even gets the chance to say “bless you.” I love spring, but the onset of allergies makes me hate it, too. Enter: Picnic, the personalized allergy service that changed the way I view allergy care.
      After one short quiz, Picnic provides you with a personalized allergist-approved treatment plan to help you tackle your specific allergies. But that’s not where your care ends. With Picnic, you can message your prescribing doctor anytime you have questions about your treatment or need to make an adjustment. I absolutely love that the treatment is tailored to me and my symptoms. So often I used to pick up a random allergy medicine from my local pharmacy, only to have to go back the next week because it simply wasn’t working for me. With Picnic, I no longer have to guess—I have a ton of resources and an expert to help me get a better handle on my allergy symptoms once and for all.

      I’ve been using Picnic for the last two months, and while the true allergy season has yet to begin, I’m someone who suffers all year long. Since switching to my personalized plan, which includes Fluticasone (Flonase) and Loratadine (Claritin), I’ve noticed a major difference in my symptoms. This combination was prescribed to me based on my unique needs, and it’s worked so well so far. But if that were to change, I wouldn’t have to face the giant wall of allergy medicine at a pharmacy and gamble on what to try next. Instead, I can turn to the experts at Picnic to adjust my treatment to suit my changing needs.
      With this newfound ownership of my allergies, I’ll have better control over my personal health this spring, which will in turn allow me to focus on all of the other wellness changes I’m looking to make.

      2. Getting outside every day (yes, every single day)
      Source: Stocksy
      Getting outside was not something I used to even have to think about. Of course, I’d find myself out and about in the sunshine and fresh air at some point in the day. Whether it was walking across the street for a coffee with a coworker or even just running errands on a Saturday, I used to be outside far more than I am these days. I work from home full time, so it’s not uncommon for me to go all week without ever really leaving my apartment (save for short dog walks each day). I welcomed the stay-at-home life with open arms and now have everything I need in the four walls I call home. I do all of my exercising in my office and cook nearly 100% of my meals each week (really). Truthfully, there aren’t a ton of reasons for me to get out of the house Monday through Friday unless I’m in dire need of groceries or have a rare social event. But while I love my little home life, I can tell my body needs more movement and fresh air.  
      One way I’m getting myself up and out more is by literally scheduling time outdoors in my planner. I want to go for 15-to-30-minute walks every day of the week and have those walks planned ahead so it becomes just another item to check off my to-do list (I love the satisfaction that comes from writing a little check mark next to a task). On days I feel lazy and just not into it, I’ll take a short route; when I’m feeling myself and can tell my body is appreciating the extra movement, I’ll romanticize the hell out of the walk and take the scenic route home. This very simple change can have major benefits to both my physical and mental health. It’s a real win-win. 

      The Unexpected Workout That I Actually Enjoy (and You Might Too)

      3. Eating veggies with every meal
      Source: Louis Hansel | Unsplash
      Listen: I love food and I love cooking, but I hate vegetables. In my early 20s, I detested them so much that I’d go literal weeks without eating a single green thing. Back then, I didn’t really feel the effects of my diet so much. But as I’ve gotten older, there’s a big difference in the way I feel after I indulge in my favorite fast food (McDonald’s nuggets, I love you) and how I feel after eating a well-balanced, home-cooked meal that includes a healthy side of veggies. While there will always be a place in my heart (and stomach) for the aforementioned nuggets, this spring, I really want to see just how much of a difference vegetables can make to my overall health. This means I’ll be setting out to do something that sounds kind of crazy to someone like me: eating veggies with every single meal. 
      If you asked me to do this when I was 22, I would have laughed in your face. These days, I know there are sneaky hacks to get more vegetables in your diet and I’m ready to use them all. Some personal faves: mixing cauliflower rice and regular rice together and throwing a handful of spinach into literally anything. As someone who used to hate vegetables, I wish I would have known about these hacks ages ago—you really can’t even tell they’re in your meal. 

      4. Writing more as a creative outlet
      Source: Sixteen Miles Out | Unsplash
      As someone who writes for a living, this is kind of an ironic inclusion to this list. But over the years, I’ve written more and more for work (which I absolutely love!) and less for me. That novel I had dreams of being published in college? Don’t know her. The journaling I’ve said I want to do every Jan. 1 for the last decade? Hasn’t happened. I’m in need of a creative outlet outside of work and it’s high time I pick up a pen and just write for the fun of it—not because there’s a deadline breathing down my neck. 

      Armed with a couple of new notebooks, an iPad (which is surprisingly great to write on), and designated writing time scheduled in my planner, I’m ready to let the creative juices flow this spring and see what happens.

      5. Using Sundays as a reset day
      Source: Constance Highly for The Everygirl
      One night while scrolling through TikTok, I came across a video of a woman showing how she used Sundays to completely reset. I’m talking laundry, cleaning, planning, and self-care. It was magical, and I haven’t stopped thinking about it since. I’ve historically used Sundays as my “do nothing” days, and while I love having no plans and the freedom to just lounge around all day, the Sunday routine I saw looked both productive and relaxing—I knew I absolutely had to try it.
      So from now on, my Sundays are getting a slight upgrade. I still won’t make any plans and will still have several hours of downtime, but I’m also going to use it as the day where I set myself up for the week ahead. I’ll make sure my laundry is fresh and my space is clean. I’ll check in with my budget and plan the week ahead. And then I’ll spend the evening with a face mask, a warm bath, and my current read. Just writing that all out makes me wish it was Sunday right this second.

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

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

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      I Prioritized This Easy Daily Habit and It Transformed My Life

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      As 2021 came to a close and I got ready for a new year, I decided to forego making resolutions or goals and instead make a vision board that also included some key phrases. Instead of setting lofty goals for myself that I would most likely eventually give up on (and then be disappointed in myself), I made it a point to just focus on how I wanted to feel this year. I went into the vision board process with one main question for myself: What would living life as my highest self look like?
      As I pieced together the vision board and wrote down the key phrases that I thought represented living life as my highest self, a lot of them had a common theme—I was yearning to be better at truly enjoying the present moment, which can also be called practicing mindfulness. Instead of focusing so much on my future (or even feeling nostalgic about the past), I decided that I wanted to do things each and every day that bring me joy. I thought about romanticizing the little things, allowing myself small luxuries in life instead of waiting for a “special moment,” leaning into manifestation and a deeper connection with the world around me, and really learning that I have power over my own mindset.
      So after I had the understanding that I wanted to be more mindful this year, I had to figure out exactly how I was going to incorporate that habit into my life. I knew that doing a complete overhaul of my daily routine wasn’t realistic, so instead I decided on trying to do at least one thing every day that truly allowed me to be in the present moment. And I’ll be honest: I wasn’t great at sticking to this goal in January, but in February, I had a newfound determination to make it a priority. And now with a whole month of prioritizing mindfulness under my belt, I can honestly say that this daily habit transformed my life.

      What is mindfulness?
      According to mindful.org, mindfulness is defined as “The basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.”
      Another important aspect of mindfulness is the acceptance of our thoughts and feelings. Instead of trying to avoid, ignore, or change them, mindfulness means truly allowing ourselves to feel and acknowledging that there is no right or wrong way to do so. Research has shown that practicing mindfulness can increase positive emotions, reduce stress, improve sleep quality, and boost self-compassion, confidence, and creativity, among other benefits.

      How it fits into my routine
      Making mindfulness a daily habit is actually much easier than it may seem because when it comes down to it, it is simply prioritizing things that bring you joy. I think that I was intimidated by it at first because “practicing mindfulness” felt like this huge undertaking that required me to build a deep connection with the universe and do things like meditate for long periods of time every day.
      But once I realized that I was already equipped to be practicing it and simply needed to tap into it and make it a priority, it weaved itself naturally into my routine. For me, it was less about adding something new and more about taking a different approach to how I interact with the world around me. I started to do things with intention rather than to just fill time. 
      Here are a few of the things that I like to do to practice daily mindfulness:

      Manifestation or gratitude journaling. Taking time to write out your thoughts, whether they are centered on practicing gratitude, manifestations, or anything else, is one of the easiest ways to connect with yourself and take inventory of how you’re really feeling.
      Do a 5-to-10-minute meditation. This is perhaps the simplest way to practice mindfulness as a daily habit. I like to cater my meditations to how I feel and what I would like to gain from them. For example, on a day I might be feeling stressed or worried about a specific problem, I will search Spotify or YouTube for an “ease meditation.”
      Read a good book. For me, choosing to read a book over watching something on TV or scrolling on my phone tends to bring me more joy in the long run. I love being able to exercise my mind while also being entertained.
      Go for a walk. A huge aspect of mindfulness is connecting to the world around you through your senses, and there’s no better way to do that than to get outside, feel sunshine and fresh air, and observe both nature and people.
      Cook a new recipe or a slightly more complex meal. Although I sometimes dread cooking myself a nice meal, I never regret it in the end. I find that trying out a slightly more complex recipe (AKA not just making something frozen from Trader Joe’s in the air fryer) is not only rewarding but also extremely meditative.
      Practice yoga. It might seem obvious, but practicing yoga is one of the most grounding activities. When I take the time–even if it’s just 10 to 20 minutes–to go to my mat and leave everything else behind for a little while, I always finish my practice feeling extremely refreshed and present.
      Spend quality time with loved ones.  It took me a little while to realize that simply spending uninterrupted quality time with the people you love is an excellent way to connect yourself with the present moment. Even if your loved ones don’t live near you, taking time out of your day to call or FaceTime them really helps build deeper connections.
      Work on a hobby. As we get older, we often forget about the things that brought us joy in our childhood or teenage years: our hobbies. Whether you enjoy painting, photography, scrapbooking, sports, or anything else, taking that time to do something purely for fun is almost guaranteed to leave you feeling more fulfilled.
      Say affirmations aloud. At the beginning of my mindfulness journey, I also made myself a list of affirmations to focus on for the year. I try to read the list out loud to myself at least once per day.
      Stop to enjoy the sunrise or sunset. Nothing really snaps me into the present moment quite like a beautiful sunrise or sunset. I find them to be one of life’s greatest simple pleasures, so whenever I see a good one, I make it a point to stop for a second and really take it in.
      Take a few deep breaths or do a quick body scan. Practicing mindfulness doesn’t have to be an activity. It can be as simple as taking five deep, refreshing breaths or closing your eyes to do a quick body scan—which simply means to bring awareness to each part of your body from your toes to the top of your head. 

      How mindfulness has impacted my life
      Although I didn’t officially challenge myself to practice mindfulness daily until last month, I feel as though I’ve been on this journey for a little while longer. Some time around last summer, I began dabbling in meditation, I gained a newfound love of walking, and I started to do things with more intention and joy. I was going through a bit of a personal rough patch, and then suddenly something clicked for me: I realized that I, alone, have the power over my own mindset and energy. I have the ability to choose how I react to things that happen to me, and I can decide for myself whether or not I allow situations or people to affect me.
      Once I had that understanding, greater contentment and connection followed. Of course, I still have my rough days, but I now am able to feel more at peace and live with more ease. And over the course of the past month, as I’ve incorporated more and more mindfulness into my daily routine, I feel more present, more grateful, and generally happier.
      And don’t get me wrong: I’m not always “living in the present moment” and spending all of my time doing the things on the list above. I love a good four-hour TikTok scroll as much as the next gal, and there are days when I simply don’t have the energy to go for a walk or do some yoga. But I’ve learned that it’s all about the small things, and those little habits that might seem meaningless actually do have the power to transform your life.

      I Asked an Abundance Coach How To Have the Best Year Ever, and Her Tips Will Change Your Life More

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      What Is Holotropic Breathwork—And What Can It Do For Your Mental Health?

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      There are a lot of trendy treatments out there that promise to bring a new level of awareness to your mental health. But there’s one, in particular, that’s been popping up all over social media as of late, even though it’s not exactly new: holotropic breathwork.
      Holotropic breathwork is a breathing practice where you do fast, controlled breathing patterns, usually in a group setting, to help influence your mind and emotions, says Prof Matthew Johnson, a professor of psychiatry and behavioural sciences at Johns Hopkins Medicine, who is researching holotropic breathwork.
      The name derives from the Greek words holos, which means whole, and trepein, which means moving in the direction of something. It was developed by psychiatrists Stanislav and Christina Grof in the 1970s as a way for people to develop an altered state of consciousness without using drugs. The idea is that it can push people toward positive transformation and wholeness. It’s also used as a tool in therapy, and it’s now even being studied as a potential treatment for people with post-traumatic stress disorder (PTSD).
      Got questions on how, exactly, this all works? Here’s what you need to know.
      What does holotropic breathwork do?
      Holotropic breathwork is not going for a calming effect and instead has a goal of reaching a psychedelic type of experience, per Johnson. “It may not necessarily be easy, and it will be intense,” he says. “But it can be an opportunity to explore one’s own mind in a useful way.” It’s meant to trigger intense emotions, sensory changes, and insights.
      It is different from other breathing exercises, BTW. It’s meant to be done in pairs and overseen by someone who has been specially trained in holotropic breathwork, explains Dr Laurane McGlynn, a licensed psychologist and certified holotropic breathwork facilitator who offers weekend workshops.
      The sessions are usually set to specific kinds of music and can go on for up to three hours. “Of all of the different breathing exercises, holotropic breathwork is more on the evocative and energetic side,” Johnson says. “The breathing is definitely heavier than some other varieties.”
      READ MORE: Feeling Burned Out? Try This Super Simple Breathing Technique
      What happens during holotropic breathwork?
      Holotropic breathwork sessions are typically done in groups, with people pairing off. One person is the breather, who actually does the breathing exercise, while the other is the sitter, who is essentially there to observe. “The sitter’s role is simply to be present and available to support the breather—not to interfere, interrupt, or try to guide the process,” McGlynn says. “In addition, trained facilitators are available to offer support or body work—focused release work—as needed or requested by the breather.”
      During a session, the room is usually darkened, and cushions, mattresses, and blankets are available for the breather to use. One session usually lasts from two and a half to three hours, and there’s a schedule from start to finish. “In the first hour of a breathing session, music with fast rhythms, such as drumming music, is used to support breathing,” McGlynn explains. “In the second hour, more dramatic pieces of music are used to facilitate breakthroughs. In the last hour, slow or spiritual music is played.”
      READ MORE: How To Use Breathing To Get A Better Workout

      The breather has their eyes closed and lies down on a mat. They use their own breath and the music in the room “to enter a non-ordinary state of consciousness. This state activates the natural inner healing process of the individual’s psyche, bringing him or her a particular set of internal experiences,” McGlynn says. While there can be recurring themes with holotropic breathwork, she points out that “no two sessions are ever alike.”
      As for what this feels like, there’s a range. “At more extreme levels, someone can feel removed from themselves, like they’re not in their own body or they might actually feel more in touch with their own body,” Johnson says. “There is often sobbing and people may cough up a lot of phlegm. Sometimes folks will feel like they’re purging the body of toxins or negative thoughts.”
      At the end of the session, the breather is encouraged to create a mandala (geometric configuration of symbols) to visually represent their experience, McGlynn says. There may also be a group discussion at the end where people can share their experience.
      READ MORE: 5 Breathing Drills That Work Your Core Muscles — No Crunches Required
      Can you do holotropic breathwork on your own?
      Not really. Certain elements have to be in place for the breathing exercise to be actually considered holotropic breathwork, according to McGlynn. “If it is shorter or done alone, then it is not holotropic breathwork,” she says.
      Why is partnering up so important? “If a person encounters material that may be difficult to process, they do not have any support to process or integrate that experience,” McGlynn explains. “Holotropic breathwork offers a safe and supportive setting to process the experiences a breather may encounter during their session.” That’s where the sitter comes in.
      If you want to give it a shot, you can find a practitioner here or here.

      This article was originally published in womenshealthmag.com

      READ MORE ON: Mental Health More

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      How To Spring Clean Your Diet, According to a Registered Dietician

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      Spring is just around the corner, and I am ready for longer days and warmer weather. With the change in season comes the need for a spring clean and time for a fresh start. While we all know about Marie Kondo-ing our wardrobes and reorganizing our living spaces, what do we know about cleaning up our diets? I don’t mean “eating clean” and restricting yourself from foods you enjoy. Instead, think of this as a time to release eating habits that no longer make you feel happy or healthy. 
      “Healthy” is a relative term that means something different to everyone, so choosing dietary preferences that fit your lifestyle will look different from mine or even your best friend’s. When it comes to making changes in your diet, it’s important to remember that you know your body best. And what better time to make healthy lifestyle changes than at the start of a new season? If your diet has been off track since the holidays, there’s no need to feel bad. Read on for ways to spring clean your diet and refresh for the new season and beyond. 

      Let go of foods that are no longer serving you
      Just like letting go of clothes that you no longer wear, spring cleaning your diet starts with letting go of foods that are no longer serving you. This includes expired food, freezer-burnt items, half-used condiments that are old, and any other foods that you won’t use (looking at you, tahini). If it’s expired, throw it out and take a mental note to not purchase that food again so you’re not wasting food. If it’s not expired but you know you won’t use it, consider donating to a local food bank.
      After you have cleared everything out, restock strategically. Keeping your favorite whole foods such as fruits, vegetables, lean protein, and nuts on hand makes it more likely that you’ll create meals packed with fiber, micronutrients, protein, and healthy fats. And it’s a surefire way to make reaching for non-nutritive options much less tempting. I’d call that a win-win. And while we are on this subject, if there are certain foods you don’t like, don’t buy them! It can be easy to feel like you have to stock up on items from the latest wellness trend, but it’s no good having wilted kale in the back of the fridge if you’re never going to eat it.

      Opt for in-season produce
      Maybe it’s because I romanticize almost everything in life, but one of my favorite things is picking out produce each week. So it comes as no surprise that new spring produce makes me equally excited. Eating in-season produce offers numerous benefits, not to mention it’s often cheaper. This spring, look for apricots, broccoli, asparagus, honeydew, and green beans, just to name a few. When shopping for in-season produce, try to make a list of fruits and vegetables you haven’t had as a way to help keep your diet from feeling monotonous. And remember, you can still reap nutritional benefits regardless of if the produce is fresh, frozen, or canned. 

      Think about what you can add
      Building balanced meals is all about what you can add to your plate, not what you need to subtract. Instead of trying to cut out less nutrient-dense options (which could lead you to feeling deprived), think about how you can add color, fiber, and flavor. This can look like incorporating vegetables into meals such as stir-fries and casseroles, sprinkling nuts and seeds on oatmeal or yogurt, and choosing healthy fats like avocados and olive oil to give meals some flavor. After all, produce gets its coloring from antioxidants, which are key to fighting inflammation. So the more colorful your plate, the more phytonutrients, minerals, and vitamins you’ll consume. 

      Cook at home more often
      It’s been a long day of work and curling up on the couch to catch up on Euphoria with a meal you didn’t have to make yourself sounds oh-so-appealing, right? I totally get it. Takeout is not only easy and convenient but also delicious. However, when you’ve ordered delivery maybe one too many times the past few weeks, it can take a definite toll on your budget and body. So how can you find ways to entice yourself to cook more at home?
      For starters, finding healthy recipes you enjoy turns preparing food at home into a labor of love instead of another task on the to-do list. And making a plan ahead of time rather than leaving it until the day of makes it less likely you’ll reach for your DoorDash app. Once you’ve got your go-tos figured out, stock up on staple ingredients to help make cooking at home a foundation of your diet. Buying nutrient-dense foods you know you love sets you up for success and makes preparing healthy meals at home much more enjoyable. 

      Be more mindful of sugar
      From Halloween to Valentine’s Day, there is no shortage of sugary treats. You shouldn’t feel shame in enjoying dessert, but consuming too many added sugars may lead to adverse health effects long term. Instead of cutting out sugar from your diet completely, look for small ways you can cut back. For example, minimizing the sugar added to your coffee or tea or replacing some of your favorite drinks or snacks with “no added sugar” options can help lower the amount of sugar you’re consuming. Reading food labels to better understand what ingredients contain sugar and looking at the added sugar amount on the product can also help you be more successful at reducing your intake. And if your sweet tooth needs satisfying, opt for naturally sweet whole foods like fruit, coconut flakes, cocoa nibs, and unsweetened yogurt. 

      Hydrate
      Water is key for so many general body functions, such as lubricating joints, keeping your skin glowing, and protecting your organs. So don’t sleep on your hydration goals this spring! A general guideline is to drink half your body weight (in ounces) of water each day, although needs may vary depending on outside temperature, exercise, and age. Bringing a water bottle with you is one of the easiest ways to ensure you will reach for water instead of other dehydrating beverages. And if you still forget to drink water throughout the day, using a straw not only makes it more convenient, but you are also more likely to drink more ounces than if you were taking a regular sip. 
      I completely understand that drinking plain water is not everyone’s cup of tea. There are many ways to flavor your water to make it taste less bland. Try adding mint leaves, lemon slices, cucumber, berries, oranges, or a combination of these to a glass of water. Additionally, drinking non-caffeinated tea or kombucha for a probiotic boost is another great way to meet your hydration needs.

      Practice mindful eating
      With the hustle and bustle of the holiday season behind us, spring is the perfect time to slow down and focus on how you’ve been eating. Maybe you find yourself aimlessly wandering to the pantry during your work-from-home day or you eat an entire bag of chips while binging your favorite show (relatable). Mindful eating is about being present in the moment and utilizing your body’s hunger and satiety cues to recognize when you are full. Although we all mindlessly eat from time to time, practicing mindfulness around food has many benefits, most notably preventing overeating and learning how to savor your food. This spring, tune into your body’s needs by taking time to slow down during your meals. This can mean sitting down at a table to eat, eating without distractions (mindless scrolling included), and pausing to check for fullness. Ask yourself: Am I still hungry or could I stop here? Take note of what your body is telling you during meals and you just might notice what it’s trying to communicate in other areas of your life too.

      15 Ways to Eat Healthier
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      10 Foods to Eat If You Want a Better Sex Life, According to Experts

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      You’ve probably heard about aphrodisiacs like chocolate and strawberries to get you in the mood, but is there really a correlation between nutrition and sex and if so, what are the best foods for sex? While aphrodisiacs are controversial among experts (no, chocolate is not a magical food meant to make you orgasm), many healthy foods contain important nutrients that can affect hormones or increase blood flow to help increase pleasure in the bedroom (or the bathroom, back of your car, with your vibrator–no judgment!). 
      But just a reminder that libido is a vital sign—a low sex drive could be the body’s way of communicating that it needs something. Therefore, the question is not just how can we improve our sex drive, but why is our sex drive lacking in the first place? This list is not meant to replace talking to your doc about finding the root cause for a low libido.
      Also, the most important thing you can do for your pleasure is to eat a healthy diet. Any whole foods like fruits and veggies can be good for the libido since a healthy libido is a sign of a healthy body. However, I asked doctors, nutritionists, and sex experts for specific foods that contain nutrients that are directly correlated to sexual pleasure. The foods they suggested are healthy, whole foods, so they can’t hurt to eat more of (in other words, whether or not they boost sex drive, they’re still good for you). Bottom line: talk to your doctor to improve low libido, eat a balanced and nutritious diet, and feel good about enjoying the 10 foods below, knowing they are expert-approved for spicing up your sex life.

      1. Raw honey
      If you’re deciding between sweeteners to add to your coffee, you might as well choose the one that can help increase libido. “Honey is packed full of natural goodness, including a mineral known as boron,” explained Reda Elmardi, a certified nutritionist, trainer, and editor at thegymgoat.com. “Boron has been found to help strengthen the bones, enhance muscle coordination, promote protein synthesis, and help increase the natural production of testosterone.” Even though we associate testosterone with men (especially bodybuilders), every gender has a combination of sex hormones, and testosterone directly correlates to sex drive. Raw honey (look for organic or manuka varieties) may help increase the natural production of the libido hormone.

      2. Maca
      Maca might not be found in every grocery store like honey, but it’s been used for thousands of years for energy, hormonal balance, and increasing sex drive. Maca is a vegetable that grows in the mountains of Peru and is technically a cruciferous vegetable, but it is most commonly found in the U.S. in the form of a powdered supplement. And according to some studies, there might be some scientific truth to the ancient use.
      “A number of research [studies have] shown that supplementing with maca can increase sexual desire,” suggested Wendy Lord, a registered dietitian and consultant for Sensible Digs. While many studies about sex drive are performed on men (serious eye roll), a 2008 study showed maca decreased sexual dysfunction in postmenopausal women. If you’re interested in trying for yourself, first talk to your doctor about whether or not it’s right for you, and do your research for trustworthy brands. 
       
      3. Berries
      You probably already know berries are good for skin glow and contain fiber for a healthy gut, but some experts swear that they’re the secret to a better sex life. According to Dr. Markus Ploesser, an integrative psychiatrist and longevity expert, berries like strawberries and raspberries contain zinc, which is important for testosterone level regulation (that hormone associated with sex drive).
      “Blueberries contain flavonoids like anthocyanins and proanthocyanidins, which have been shown to improve sexual function,” Elmardi agreed. Elmardi cited a study published in the Journal of Sexual Medicine that found that people who ate blueberry-rich diets had increased blood flow to the genitalia after only three weeks (and when there’s more blood flow, there’s more pleasure). So what does all of this mean? Berries are a healthy source of antioxidants, phytonutrients, and fiber, so if you’re already a berry fan, keep on adding them to smoothies or eating them with yogurt, knowing you could also be getting sexual health benefits. 

      Source: Askar Abayev | Pexels

      4. Saffron
      Forget thyme and cumin–you’re going to want to cook everything with saffron from now on. It is believed that the delicious spice originated and was first cultivated in Greece, but today the spice is primarily grown in Iran, Greece, Morocco, and India. But lucky for us (and our sex drives), you can find it in most grocery stores. “The chemicals found in saffron have been shown to improve erectile dysfunction in men and increase lubrication for women,” Lord explained. A 2012 study gave women with low sexual desire 30 mg of saffron daily over four weeks and found it reduced sex-related pain and increased sexual desire and lubrication, compared to a placebo. To try for yourself, add the tasty spice to salad dressings, grains, marinades, or roasted veggies. 

      5. Oysters
      The slurpy seafood is probably not the go-to food when you think of “sexy,” but oysters have long been known for their aphrodisiac effects. While experts are divided on whether or not there’s any truth to aphrodisiacs, there’s truth to the ones that contain specific nutrients known to improve sex drive. Luckily for shellfish lovers (I had to google if oysters counted as shellfish, TBH), the fancy delicacy does. According to Dr. Ploesser, oysters boost dopamine, which is a neurotransmitter that increases libido. “Oysters are a clichéd aphrodisiac because they contain zinc, which is necessary for the production of prolactin in women,” agreed Candela Valle, the resident nutritionist for MYHIXEL. 

      6. Watermelon
      Watermelon is probably your favorite fruit come summer (so refreshing!), but it has serious benefits year-round. Besides its high water content and nutrients that are beneficial for multiple functions of the body, watermelon is doing wonders for your sex life too. “Watermelon is one of the most effective foods that contain sexually enhanced amino acids (citrulline) that helps blood vessels to relax and improve sex drive,” explained Steve Theunissen, a registered dietitian nutritionist and certified personal trainer. Yes, watermelon is 92 percent water, but the remaining 8 percent is packed with nutrients that can improve sexual health and maintain overall health. 

      7. Fenugreek
      Fenugreek originated in India and Northern Africa and dates back to six thousand years ago. Both the seeds and green leaves have been used as a spice in food and herbal medicine to treat various ailments for centuries. Turns out, it’s been boosting sexual health for a long time too. “Fenugreek contains chemicals that have properties similar to estrogen and testosterone,” Lord explained. “Research that looked at the effectiveness of fenugreek for improved sexual desire showed that it is effective in this area for both men and women.” As for why the herb affects libido? One of the reasons is that it’s a good source of zinc, which is an important nutrient related to the health of the sexual organs. 

      Source: Daria Shevtsova | Pexels

      8. Red wine
      As if we needed another reason to pour ourselves a glass, red wine might be one of the few alcoholic beverages that’s beneficial for libido (and–this may or may not be surprising to you–it’s not the alcohol that can improve your sex life). “Red wine contains quercetin, which might account for the positive response in sex drive,” said Dr. Anderson, Ph.D., a sex and relationship therapist, citing a 2009 study in The Journal of Sexual Medicine that showed one to two glasses of red wine a day increased sexual desire and lubrication in women. “Researchers noted that drinking more than two glasses of red wine daily or indulging in other types of alcoholic beverages did not produce the same results.” Sorry, spicy margaritas–you’re great for Taco Tuesdays, but not for our sex lives. 

      9. Garlic
      The key ingredient that makes pasta so delicious is another ingredient that is under-appreciated when it comes to building up sex drive. You might think garlic is a killer for your sex life (no one likes garlic breath…), but the nutrients it contains could be increasing your pleasure by lowering cortisol. Let an expert explain: “Garlic contains a compound known as allicin, which helps to naturally lower levels of a hormone known as cortisol,” Elmardi explained. “Cortisol suppresses the immune system and also suppresses the natural production of testosterone. As the allicin in garlic helps to naturally lower cortisol, this helps to keep your testosterone levels stable.” As long as garlic doesn’t upset your stomach, feel free to eat it as much as you want, as it’s loaded with nutrients that are good for many functions of the body. Maybe just pop a breath mint or two if you’re getting straight to testing out the results. 

      10. Avocados
      What can’t Instagram’s favorite fruit do!? Not only do avocados make a mean toast and a delicious pudding (a Kourtney Kardashian favorite, TYVM), but the beloved food is good for so many different functions of the body, including sex drive. “Avocados are high in vitamin E, which is a powerful antioxidant involved in widening blood vessels. As a result, you get a sufficient supply of blood to various parts of the body, including the genitals,” explained Barbara Santini, a psychologist and sex and relationship adviser. Bringing blood flow to the genitals means more of the good sensitivity that results in major pleasure. Try it as a spread on bread, cut up into salads, or made into guacamole. 

      We Asked Experts if Aphrodisiacs Actually Work More

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      What General Health Checks You Should Be having, According to Your Age

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      Haven’t had a health check in a while, or ever?
      You’re not alone. Most people wait until they’re sick to see a GP, so there’s not usually much time in a consultation to also talk about preventative health.
      So, should you book a check with your GP just to talk about what you can do to stay well? And if so what should you be discussing?
      It depends on your life stage.

      Doctors won’t check you for everything
      It may surprise you there is no evidence that a “general health checks” will give you better health outcomes. But at varying ages, it’s hard to know exactly what you need to get at the ‘general’ health check.
      Some preventive checks in low-risk and otherwise well patients have shown no benefit, including some blood tests and imaging investigations, such as whole body CTs or MRIs for cancer screening.
      As well as being a waste of your time and money, there is another concern with generic health screening: it may lead to overdiagnosis, which results in additional tests, appointments, anxiety, drugs and even operations. Ironically, this can leave you less healthy.
      This is why doctors don’t “check you for everything”, but are guided by what you personally would benefit from, based on your individual history, as well as which tests have evidence for their benefits outweighing any harms.
      One of your doctor’s key considerations will be your age.

      READ MORE: How To Adapt Your Fitness and Nutrition For Every Age

      Young adults (20–30s)
      The main evidence-based screening check for young adults is the cervical screening test for women. This is a five-yearly cervical swab which looks for the human papillomavirus (HPV) and pre-cancerous cells.
      When young women present for their cervical smear test, several other important preventative discussions often take place, including pregnancy prevention or planning.
      As young men don’t need an equivalent screening test, they often miss out on the chance to talk about prevention.
      Both men and women in this age group should find a GP with whom they feel comfortable discussing STI (sexually transmitted infection) checks, skin cancers, mental health struggles and intimate partner violence.
      Even otherwise fit and healthy young adults should consider talking with their GP about what they can do to prevent chronic disease down the track. Health behaviours such as diet, sleep, smoking and exercise levels in young adulthood increase or decrease the risk of developing conditions such as diabetes, heart disease, strokes, and cancer down the track.
      Finally, regular checks from dentists and optometrists can pick up problems early.

      READ MORE: 4 Ways to Support Healthy Ageing

      40–50 year olds
      Despite the adage “life begins at 40”, this is the age at which many of the things that can cause an early death are worth screening for.
      Current evidence shows benefits in assessing your blood pressure, cholesterol, and risk of heart disease, diabetes, kidney disease and skin cancer.
      If you have a higher risk for certain cancers (such as breast or colorectal cancer), then screening for these may start around this age too.
      It’s also not too late to improve your longevity with some lifestyle changes so discussing things like losing weight, stopping smoking, and improving your exercise are all important.
      As with young adults, women should continue getting a cervical smear test every five years.
      And everyone should consider getting checked by a dentist and optometrist.
      Mental health may deteriorate around this age too, because the strain from looking after children, ageing parents and demanding careers can all come to a head. Input from a psychologist may be helpful.
      50–65 year olds
      Patients often comment on the 50th “birthday present” they find in the mail: a stool sample collection kit for colorectal cancer screening. While it’s not the highlight of your 50s, it is effective in saving lives through early detection of this cancer, with checks recommended every two years.
      Women will also be invited to start mammograms for breast cancer screening every two years (unless they have already started in their 40s, depending on their individual risk).
      The third health issue to start screening for in your 50s is osteoporosis, a condition where bones become fragile and your risk of a fracture increases. Osteoporosis is painless and therefore often not discovered until too late. You can start checking your risk for this at home via an online calculator, such as this one from the Garvan Institute.
      Oral health and eye checks remain important in this age group as well.

      READ MORE: 6 Anti-Ageing Products That Will REALLY Make You Look Younger

      Over-65s
      Several immunisations are recommended from the age of 65, including shingles and influenza, as your immunity starts to wane and your risk of serious illness increases.
      Other preventative checks include those for your vision, dental health, hearing, and your risk of falls. These often involve allied health providers who can screen, monitor and treat you as needed.
      Some of your other regular screening will stop in your mid-70s, including for colorectal, cervical and breast cancer.
      This article was originally published on The Conversation.

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      Struggling To Sleep During Your Period? This Might Be Why

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      For a number of women, no matter how early a night they get or how many alarms they set for the morning, during that time of the month waking can be an increasingly difficult affair. But while it’s easy to blame a perceived lack of energy or motivation to get up and attack the morning, it turns out there are a number of factors at play, showing just how complex the female body really is. According to Dr Kat Lederle, sleep scientist and author of Sleep Sense: Improve Your Sleep, Improve Your Health, periods can have a significant impact on our sleep-wake cycle, even causing disruption.
      The reason periods impact our sleep is largely due to ovarian hormones which have receptors in the brain that are also involved in sleep regulation. As these hormones fluctuate and change during the menstrual cycle, they can effect sleep changes and our circadian rhythm. When you think about it, the body is looking to create a stable environment for a fertilised egg to develop, so it makes sense that it will do all it can to ensure adequate rest in the form of sleep is achieved. PMS can also contribute to bad sleep, with many who experience low moods, cramps, sensitivity and anxiety experiencing poor sleep.

      READ MORE: Keep Getting Ingrown Hairs In Your Vagina Area? How To Fix The Prob, According To A Gyno

      Speaking to Glamour, Dr Lederle explained that the worst sleep quality can be expected a few days into menstruation. “Those who often notice poor sleep quality in the late luteal phase [right before you get your next period] and your first few days of menstruation,” she said. “When levels of hormones like progesterone and oestrogen decline towards the end of the luteal phase, some women start to experience sleep problems, including for the first few days of menstruation.”
      According to the Sleep Health Foundation, up to 7 in 10 women say their sleep changes before their period, with the most common time frame being 3 to 6 days before having the period. Those who suffer the most disrupted sleep tend to be PMS sufferers; some report feeling sleepier during the day, others are restless at night, and many struggle to get to sleep and stay asleep.

      So, what can you do to help get your sleep back on track? Keep a diary of your symptoms for three months and list your symptoms day by day, as well as when your period starts and stops. If it’s found that your sleep problems have a link to PMS, you have a better knowledge of when to expect the disruption the following month. In the days before this time, it’s recommended to get plenty of rest and sleep, stay active and maintain a good diet, and try to get lots of outdoor light before and during your PMS.

      This story was first published on WomensHealth.com.au

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