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      What Is “Ear Seeding” and Can It Really Improve Your Health?

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      Step aside, hoops and diamond studs—ear seeding may have just won the accessory game, and the best part is that they’re more of an ancient wellness practice for optimal health than an accessory trend that upgrades your OOTD (even though that’s true too). The internet may be buzzing about these tiny beads that are strategically placed around the ear (cartilage piercing, who?), but the practice has thousands of years to back up the claimed benefits.
      When I first found out about ear seeding, they had me at “stylish ear accessories that can make you happier and healthier,” but if you need a little more info on what they are, how they work, and whether or not they’re worth it, I got you. I asked Gudrun Snyder, a doctor of East Asian acupuncture, traditional Chinese medicine expert, and founder of Moon Rabbit Acupuncture, to give me the details on all things ear seeding. Read on for a 101 guide to ear seeding and how to reap the benefits for yourself.

      Meet the expert
      Gudrun Snyder, D.Ac., MSAc, LAc
      Doctor of East Asian Acupuncture
      Dr. Snyder is the founder of Moon Rabbit Acupuncture in Chicago. Snyder instills a “whole body” approach to health and wellness that focuses on the body as an interconnected whole.

      In this article

      What is “Ear Seeding?”
      While the practice of ear seeding has been blowing up on Instagram and in trendy wellness spas as of late, it’s a practice that has been used in wellness routines for thousands of years. “Ear seeding is a technique used in traditional Chinese medicine, which is a 3,000+ year-old system of health techniques that also uses acupuncture, herbal medicine, and other modalities to care for the mind and body,” Snyder explained. “The original ear seeds were seeds of the Vaccaria Plant (thus the name “Ear Seeding”), which is a plant that is native to Eurasia and was most often used with traditional acupuncture.”
      So why stick “seeds” (today, everything from 24k gold to Swarovski crystals are used to add an element of style) on our ears? It’s a practice of acupressure, which is acupuncture’s less invasive sibling (and no, needles or piercings are not involved—the beads simply apply a light pressure you barely feel). There is said to be more than 200 pressure points in the ear that correlate with conditions throughout the entire body. When you place the bead in a specific spot, you’re triggering the nervous system to benefit various parts of the body that correlate with each tiny spot. “Like acupuncture, ear seeding works on the meridian system, which is a series of energetic pathways that are found throughout the body,” Snyder said. “Stimulating certain points on the ears will help with the flow of energy and restore balance in the body.”

      What are the benefits of ear seeding?
      According to TCM, every system of the body (digestive, respiratory, reproductive, hormonal, etc.) is energetically connected to pressure points on the ear, meaning activating those pressure points can provide everything from pain relief to less stress. Snyder explained that ear seeding is similar to auricular acupuncture (or ear acupuncture), which has been used for many benefits like decreased cortisol, less addiction cravings, better sleep, and healed pain. While many of Snyder’s clients get ear seeding to help ease anxiety and stress, she said that ear seeds are also a great way to help treat digestion issues, insomnia, weight issues, addiction, and chronic pain. They can work to benefit both the mind and body. 
      While the results of ear seeding may not be as drastic as regular acupuncture appointments with a professional, many people use ear seeding as a way to extend benefits between acupuncture appointments. Better yet, ear seeding is a way for more people to get some of the benefits of acupuncture and acupressure at a cheaper cost from the comfort of their own home in a safe, effective, and even stylish way. 

      Are there any possible risks?
      Since ear seeds are essentially tiny beads that gently stick to the ear for light pressure, there are little to no risks, and you shouldn’t feel any pain. “Given that ear seeds do not puncture the skin, there are no long-term or serious risks with ear seeds,” Snyder said. “Even if you do place the ear seeds in the wrong area, the worst case scenario is that nothing happens.” However, any fabric, formula, or adhesive you put on the skin can cause allergy or sensitivity for some people. Snyder recommended if you do develop an irritation to ear seeds (like itchiness, redness, peeling, or pain), remove them as soon as you can and contact a doctor or dermatologist. To decrease the risk for irritation, quality matters—real gold and sensitive-skin friendly adhesive (like Snyder’s ear seeding kits) are less likely to cause irritation than plastic or metal. 

      How long do the effects last?
      Ear seeds typically stay on for three to seven days and will either naturally fall off on their own or can easily be pulled off. Just like most health practices, the results and length of effects depend on each individual body. “Some people are incredibly responsive to acupuncture and ear seeding, so they will likely see results the same day and the effect will last longer than those who may take a few applications to see a difference,” Snyder said. In other words, you may notice results the day of application or after a few days with the ear seeds on, and benefits can last during the days the ear seeds are on or even for weeks after. As with any other health practice and wellness routine, talk to your doctor or acupuncturist about the best practice for you and how long to leave ear seeds on. 

      If you’re interested in trying ear seeding for yourself…
      Talk to your doctor or acupuncturist to come up with a plan that’s best for you.
      Snyder recommends ear seeding to her clients to either bridge the gap between acupuncture sessions or for clients who aren’t into acupuncture and would much rather go a non-invasive route, but talk to your acupuncturist to identify if ear seeding is right for you and what’s the best approach, plan, and pressure points based on your body, health concerns, and goals (individual kits will come with maps so you know where to place ear seeds based on your health goals as well). Ear seeding is also a great option if you are interested in acupressure but cannot visit an acupuncturist in person. Talk to your doctor about a plan that would be best for you, and if you have sensitive skin or are prone to irritation, check in with your dermatologist on what type of adhesion is best for you. 

      Find an acupuncturist or brand that you trust for application.
      Of course, the best results come from seeing professionals, so if you already have an acupuncturist or TCM doctor you trust, ask them about services or which brands they recommend. Since ear seeding is fairly easy to apply, you can also purchase an at-home kit to do it yourself, which will typically include instructions and tweezers to make application as easy as possible. Snyder warned to be wary of seeds or adhesive that are poor quality, as they may be less effective or cause skin irritation. Look for a brand with pure gold, Swarovski Crystal, or hypo-allergenic beads for the best results. 

      Care for them properly.
      If you are applying the ear seeds yourself, simply press each seed gently against your skin for 30 to 60 seconds in the desired location and take deep breaths for extra connection to the nervous system. “The best way to make your ear seeds last the longest is to apply them to a clean ear,” Snyder recommended. “This can be done by wiping your ear with an alcohol swab prior to application.” Snyder also suggested taking breaks in between applications, though they can be worn as often as possible. “Ear seeds can be applied as often as needed, but try switching sides to give your ear a break or leave at least one day between applications.”

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

      At-Home Wellness Treatments I Tried and Loved More

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      8 Factors That Affect Weight Loss You Probably Haven’t Heard Of, According to Experts

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      When we think of health, we’re so programmed to immediately think of weight loss, as if a number on the scale or the size of our jeans contain secret insight to the health of our organs or how long we’re going to live. For decades (and even centuries), women have focused on how to look healthy, using diets, restrictions, and mental stress that actually left them unhealthy. So this preface is my plea to you, dear reader, to care more about the factors that make you feel healthy: eating an abundance of foods that give you an abundance of energy, moving the body in whichever ways feel best on a regular basis, and prioritizing your mental well-being, however that looks like to you. 
      But if weight loss is a goal because you feel out of touch with your body, lack energy or confidence, or because it was recommended by your doctor to improve your health, that’s OK too. Let’s stop judging all women for the health goals they have and instead focus on what will make us feel like our truest, happiest, most energetic selves, whether that means weight gain, weight loss, or no weight change at all. If your goals do have to do with weight, you should know there’s way more to the equation than just diet and nutrition. And if you think you’ve tried everything with no success (or are exhausted trying to find answers), I got you. Here’s why diet and exercise are not the only factors of weight loss and what to look for as well. 

      Why are there more factors than diet and exercise?
      We’ve been taught for years that the “eat less calories and burn more calories” is the one and only weight loss formula, but that’s just not true. For one reason, not all calories are created equal (300 calories from a frozen Lean Cuisine meal do very different things to the body than 300 calories of nutrient-dense, fresh fruits and veggies) and our bodies need an abundance of high-quality calories in order to survive, much less to do a hard workout, ace a work presentation, or chase after kids (PSA: calories are a good thing, not something to limit or restrict). Also, every body is different—the types of food, habits, and exercise that is best for your body will be different from what’s best for someone else.
      Finally, the body is a living, breathing, digesting organism. The way it works, holds onto weight, and loses weight are 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 equation with no success, as a health coach, I’m not surprised (rest assured that I see it all the time). I asked doctors, nutritionists, and other experts to weigh in (pun intended) on the crucial factors you may not have been told about from diet books or exercise programs. Read on for some expert advice, and then talk to your doctor about what plan, routine, or changes may be right for your body. 

      We’ve been taught for years that the “eat less calories and burn more calories” is the one and only weight loss formula, but that’s just not true.

      Other factors for weight loss:

      1. Hydration
      Proper hydration is crucial for every function of the body, so of course it can affect your weight too. “When the body becomes dehydrated, it slows down the metabolism,” stated Dr. Allen Conrad, BS, DC, CSCS, the owner of Montgomery County Chiropractic Center. “The amount of water you drink is directly coordinated to helping your body function at its best, and this is especially true for helping weight loss.” Also, besides just the physical effect of hydration, hunger cues are often times thirst cues, which means we may be eating more than the body needs when we’re not properly hydrated.
      If you start feeling hungry soon after eating a big meal, drink a big glass of water before reaching for a snack, and drink more consistently throughout the day. How much water you need depends on your body and activity levels (listen to your body’s thirst cues and talk to your doctor to find what’s best for you), but a good rule of thumb to start with is to drink at least half your weight in ounces per day.

      2. Stress
      Let me introduce you to a fact that changed my relationship with my body: Stress over weight gain is worse for your body than the actual weight gain. It sounds like an unfair cycle that stress about our bodies can actually prevent us from losing weight, but it’s also an important reminder that the way we feel emotionally is more important for our health than what we eat and how we move. 
      “Chronic stress can result in increased inflammation, high blood pressure, and brain fog, which impacts both our emotional and physical health and leads to weight gain,” said Kayla Girgen, RD, LD, a registered dietitian specializing in weight loss and founder of Nutrition Untapped. “Find quiet time to relax and partake in hobbies you enjoy to help reduce stress and mental strain.” Whether you’re constantly stressed at work, going through a tough time in your relationship, or put pressure on yourself to look a certain way, get curious about how it might be affecting your body and work with a therapist to come up with a stress-relief plan that’s best for you. 

      3. Sleep
      Bad news for night owls or early risers: Getting a good night’s sleep is crucial for maintaining a healthy weight. “One of the most undervalued steps in weight loss is the importance of sleep,” said Jamie Hickey, a NASM, FMS certified trainer, registered dietician, and founder of Truism Fitness. “Insufficient sleep contributes to obesity and weight gain in many ways. For one, when we don’t get enough sleep, our bodies release hunger hormones like ghrelin. Sleep also affects thermoregulation, and how the body regulates its temperature affects weight. Lastly, sleep enables lipogenesis (fat synthesis) in the digestive system, so we can better use fat for energy instead of storing it.” In other words, not getting seven to nine hours of quality sleep a night can make you eat more than what your body needs, and it can also affect how your body is able to regulate temperature and encourages fat storage, which can make maintaining a healthy weight more difficult. 

      4. Gut health
      Nutrition and diet are not just about what you eat but also about how the body digests whatever you eat. In fact, multiple recent studies have proven a direct correlation between weight gain (or loss) and the gut microbiome, including that gut health can predict the body’s response to weight loss efforts. In other words, a healthier gut means a healthier weight, and vice versa. “Your gut health can greatly affect weight loss,” agreed Heather Hanks, a nutritionist and expert for USA Rx. “The more good bacteria you have in your gut, the easier it will be to lose weight. For example, one study found that taking a probiotic was linked to significant decreases in fat mass, weight, and BMI.” Especially if you have healthy diet, exercise, sleep, and stress levels and still have difficulty with weight, talk to your doctor about testing gut bacteria through stool tests or taking a probiotic to improve the health of the microbiome.

      5. Vitamin levels
      Gut bacteria is not the only thing to check if you’re looking to reach a healthy weight. For patients who are struggling with weight loss, Dr. Judson Somerville, MD, a pain medicine doctor and best-selling author, recommended checking vitamin levels, particularly vitamin D3. “Optimal vitamin D3 levels are crucial for weight loss for three reasons: Lack of vitamin D3 can increase hunger levels and appetite, vitamin D3 speeds up metabolism by 20-30% so you can burn more fat, and vitamin D3 blocks non-essential fat absorption,” he explained. Weight loss can be a symptom of insufficient vitamin levels or your body’s way of telling you it needs something, and that something might be a certain vitamin or nutrient. Who needs a dangerous diet pill when the nutrients your entire body needs for optimal health help with weight regulation too?

      6. Hormones
      You might have heard of hormones like estrogen and progesterone (related to menstruation and reproductive organs), stress hormones (like cortisol), or even happy hormones (like serotonin), but the hormonal circuit is actually quite complex and affects a wide variety of functions throughout the entire body. They can affect many aspects of health like mood, sleep, hunger, reproduction, sex drive, and—you guessed it—weight. 
      “The many hormonal circuits in the body can cause weight gain or loss,” explained Dr. Carrie Lam, MD, FAAMFM, ABAARM, a physician specializing in nutritional and anti-aging medicine. “Particularly 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). Dysregulation of the bioenergetics circuit can cause weight gain and slow the metabolic rate. As with every circuit in the body, hormones exist in a delicate balance, so when one becomes dysfunctional, the others often follow.” Talk to your doctor about thyroid health or if you suspect you might be suffering from a hormonal imbalance.

      7. Food sensitivities
      Food sensitivity is another reason why diet is not just about what you eat but also how your body responds to what you eat. Even what a nutritionist or doctor has deemed “healthy” may not be healthy for your body (read: every body is different and needs different things), so getting to know what is healthy for you can be key to maintaining a healthy weight. “Identifying any food sensitivities can help you get rid of stubborn weight,” suggested Maru Dávila, a celebrity weight loss expert, best-selling author, and integrative nutrition coach.
      “When you eat foods that you are sensitive to, your body reacts as if the foods are invaders, causing inflammation and water retention that will make you gain weight and eventually damage your cells and organs. Eliminating the foods that you are sensitive to can result in a rapid and dramatic weight reduction.” Check with your doctor about food sensitivity tests (like traditional allergy tests or stool tests) or try an at-home kit. 

      8. Your emotions
      Beyond getting stressed about a busy schedule, long to-do lists, or short deadlines, how happy you are or past emotional trauma can result in unhealthy weight too. Dr. Adrienne Youdim, MD, FACP, is an internist who specializes in weight loss and owns her own weight management practice in Beverly Hills. She looks at all the physical elements from diet and exercise to sleep, stress, hormone levels, etc., but what makes Dr. Youdim so unique (and successful) is that she acknowledges that emotions are often a factor of weight (in fact, she wrote an entire book about it). “Adverse childhood events have been linked to excess weight,” she said. “In a study on obesity conducted by the CDC, nearly 66% of participants reported at least one adverse or traumatic event in childhood. Any abuse increased the risk of obesity by 8% and the risk of severe obesity by 20%.”
      What do all these statistics mean? There’s a proven link between obesity and past traumatic events, AKA emotions can affect weight (Dr. Youdim often prescribes therapy as part of weight loss plans). Emotions are not just mental and the mind is not its own entity; the mind and body are connected and emotions are felt physically as well. Always seek out professional help if you’re dealing with emotional distress (whether it’s past or present) so you can be your happiest self, but also know that weight is one of the many ways our bodies communicate with us what they need—and often, what that is is comfort, relief, and joy.

      This article is intended to provide inspiration to help you reach your health goals, not as treatment for an eating disorder. If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

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      23 Plant-Based Recipes to Bring to Thanksgiving

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      When I tell people I’m vegetarian, the #1 question I’ve always been asked is, “So what do you eat at Thanksgiving?” While a meat-free lifestyle has become more popular since second grade when the other kids called me “veggie girl” (true story), Thanksgiving isn’t traditionally the most plant-based-friendly holiday. Lucky for us health nuts, it’s actually easier than you think to find plant-based Thanksgiving recipes, whether you’re vegetarian/vegan or want to add more produce that will make you feel good and help prevent the dreaded post-Thanksgiving food coma.
      To prove it, here are 23 Thanksgiving recipes for all your traditional favorites, only they each sneak in some extra fruits or vegetables for more nutritious options. The best part? These recipes are so delicious, your friends at Friendsgiving or that picky uncle who only eats meat and dairy will never be able to tell the difference (because healthy or not, Thanksgiving dinner is meant to be enjoyed). 

      Appetizers
      1.  Butternut Hummus with Feta & Pomegranates 

      Source: Love & Lemons

      2.  Sautéed Brussels Sprouts Salad with Mustard Sauce

      Source: Cotter Crunch

      3.  Kale and White Bean Artichoke Dip

      Source: Minimalist Baker

      4.  Fall Harvest Salad with Pumpkin Garlic Vinaigrette 

      Source: Abra’s Kitchen

      5.  Turkey Veggie Tray

      Source: Eating Bird Food

      6.  Curried Cauliflower, Grape, and Lentil Salad

      Source: Minimalist Baker

      Main Dishes
      7.  Kale and Mushroom Stuffing

      Source: Love & Lemons
       
      8.  Sweet Potato Gnocchi with Broccoli Rabe

      Source: Pinch of Yum

      9.  Lentil and Sweet Potato Shepherd’s Pie

      Source: Minimalist Baker

      10.  Vegan and Gluten-Free Gravy

      Source: Jessica in the Kitchen

      11.  Healthy Green Bean Casserole with Mushroom Cashew Cream Sauce

      Source: Eating Bird Food
       
      12.  Roasted Delicata Squash

      Source: Love and Lemons

      13.  Vegan Meatloaf with Chickpeas and Lentils

      Source: Jessica in the Kitchen

      14.  Kale and Olive Oil Mashed Potatoes

      Source: Love & Lemons

      Desserts
      16.  Vegan Gluten-Free Pumpkin Pie

      Source: Minimalist Baker

      17.  Feel-Good Apple Muffins

      Source: Pinch of Yum
       
      18.  No-Bake Pumpkin Pie Bars

      Source: Eating Bird Food

      19.  Cinnamon Baked Pears

      Source: Jessica in the Kitchen

      20.  Dairy and Gluten-free Carrot Cake with Lemon Frosting

      Source: Top with Cinnamon

      21.  Cinnamon Chickpea Blondies

      Source: Cotter Crunch

      22.  Gluten-Free Pumpkin Spice Scones

      Source: Abra’s Kitchen

      23.  Paleo Orange Loaf with Dark Chocolate Glaze

      Source: Ambitious Kitchen

      14 Thanksgiving Outfits To Wear This Year
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      What I Learned After Going to Intensive Outpatient Therapy Online

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      Not that long ago, I was going through a super rough period in my life dealing with a terrible depressive episode and causing myself harm because I couldn’t deal with it all alone. Because of how worried my family and friends were, I ended up deciding it was time that I needed more help and support than I was receiving. My therapist told me about a Intensive Outpatient Program (IOP), where, for at least a month, I would have to go to more intense therapy sessions online that consisted not only of talk therapy.
      Right when I started IOP, the world was entering into a period of utter chaos. People were stocking up on toilet paper like nobody’s business and glued to the news talking about the latest surge of COVID cases in the U.S. I couldn’t have chosen a better time to start intensive therapy. But due to quarantine restrictions, the program I decided to do made everything virtual. Like many other places, it was the first time the IOP program had ever been held virtually, so they were worried about how it would go and if it would be as effective. There were definitely pros and cons of it being held virtually. Read on to learn more about Intensive Outpatient Care and the lessons that I learned from my own experience.

      What is the Intensive Outpatient Program (IOP)?
      Before my therapist recommended IOP, I had absolutely no idea what it entailed. There are different types of IOP depending on individual needs. While it can look different to everyone or in different programs, it’s typically a short-term treatment, meaning more intensive focus than therapy sessions once or twice a week. IOP care is meant for anyone suffering from eating disorders, bipolar disorder, depression, self-harm, or chemical dependency. Doctors and therapists will recommend IOP to patients when they have been identified as needing a higher level of care in an outpatient setting. While most people spend 3-12 weeks in IOP treatment, it can be much more or less, depending on individual needs (my IOP program lasted for two months). 

      My experience doing IOP
      During my IOP program, I did both group therapy and individual therapy, working on a combination of trauma therapy, Dialectical Behavioral Therapy (DBT), and relationship skills. For three days a week, I started with about an hour of individual therapy sessions (just me and my therapist), followed by three hours of group therapy. The first hour was dedicated to trauma therapy, which was about processing past difficult experiences (this one was the most difficult for me because it was so personal). The following hour focused on relationship skills, including discussing our attachment styles and how we show up in relationships. Lastly, the third session focused on DBT. DBT is meant to provide coping skills when someone is in emotional distress. DBT also hones in on the practice of mindfulness. I’m now able to turn to some of these skills whenever I feel emotionally triggered or upset.
      While it sounds like a lot, I still had time to keep up with normal day-to-day activities, and doing it all online made it a little easier to fit into my days. Since it was online, I was still able to show up to classes, complete work, and keep up with outside clubs and activities at school. However, everyone is different and all patients should establish individual schedules that would work best with their lifestyle, needs, and program of choice.

      How does it work when it’s all virtual?
      Online IOP obviously worked a bit differently from how it would function in person. Everything was held via Zoom, with a moderator for extra safety. They wanted to make sure that no one besides group members and the therapist would go into the meeting. In the program I was in, people in person could usually choose their own therapy schedule that involved different groups of people. However, since it was online, we had to stick to the same schedule and have the same group members. Many programs had to cut a lot of the different types of therapy since not all therapists were comfortable switching to a completely virtual IOP.
      One benefit of doing IOP online was having the freedom to still be at home with my family while I was going through intensive therapy. It was extremely helpful to have them around me during a difficult time. Another great thing was that I was in an environment where I felt comfortable. I don’t know about you, but my room is my safe haven. No matter what’s going on in my life, when I enter my own personal space, I feel calmer and less anxious. Intensive therapy can sometimes be draining and bring up a lot of difficult emotions, so it was nice to be in a familiar, comfortable place. It can also be difficult for me to express my feelings in a group setting, and the virtual option made group therapy a little bit easier for me to communicate without feeling intimidated.
      But there were also challenges to the virtual setting. I get distracted easily, so sitting in front of a computer screen for four hours of total concentration was definitely difficult. It’s so tempting to scroll through Instagram or check my text messages instead of paying attention. But overall, I still feel as if I got as much as I could out of my experience with IOP despite it being done online.

      What I learned from my experience
      It’s powerful to be vulnerable
      I am definitely someone who finds it difficult to share my emotions with other people. When I feel vulnerable, I tend to shut down and isolate myself. Although I was in talk therapy before, I still found it quite difficult to be completely open and honest with my therapist. I started IOP in a very vulnerable state; I had just gone through an intense breakup and was deeply depressed. The thought of having to talk to other people about what I was going through seemed terrifying. I just wanted other people to think that I was doing OK and pushing through it when really, I was suffering tremendously. During my time in IOP, we focused on how being vulnerable isn’t necessarily a bad thing.
      Like Brené Brown says, vulnerability is an act of courage, not a weakness. It is so difficult to show and share with others what we’re really going through, but when we do it, it actually allows us to connect with others on a deeper level. When I opened up to my IOP group about my depression and past traumatic experiences, I learned that other people related to me and felt the same way. It made me feel heard and like I wasn’t alone in what I was going through. I’ve applied this practice in my own life too. I’ve started becoming more open and honest with my family and friends when I am struggling with something, and every single time it always has a positive outcome.

      It’s OK to need help
      I have always been a very independent person. I used to feel like a burden to other people if I ever asked for help. Although independence is good, we need support from others—it’s impossible to do everything alone. I was barely passing my classes, dealing with a breakup, and couldn’t get out of bed; yet I still thought I could do it all by myself. I thought I had to fix myself because I would look weak if I reached out for help. It was a huge decision for me to enter IOP.
      A lot of it did have to do with my personal therapist saying that I needed it, but I also acknowledged that I wanted to get better but had no clue where to start. The first step to really getting better is finally accepting that you need help. Like me, you may have a lot of judgment around asking for help, but I promise you it’s worth it. People want to see you succeed and get better; you don’t have to deal with everything yourself. Although I still struggle with asking for help from others, I’ve realized that the benefits outweigh the challenges.

      Accept the past and let it go
      IOP brings up a lot of things from your past that you may not really want to relive. Sometimes during therapy, I would remember really painful memories that I had repressed for so long. There were times when it was really emotionally challenging to think of things that made me so upset, but talking through these past memories helps us acknowledge the hard times that we have endured in our past and be able to move on. Bad things may have happened in your past, but that doesn’t mean they should define your future.
      One of the skills of DBT is radical acceptance, which means accepting things for how they are, even if it makes us feel uncomfortable. It’s a pretty hard skill to learn, especially since it sometimes feels impossible to accept some things we have been through. But there is so much power in letting go. We are getting rid of all the things that have been holding us back for so long. After talking through some of my most difficult memories, I was able to finally let go and get rid of so many negative emotions that I felt toward those particular experiences.

      How to know if IOP is right for you
      Before I started IOP, nothing was really working for me. I was in talk therapy, but it didn’t seem to be enough to process and heal from what I was going through. I knew that I needed more support than I was receiving. If you are experiencing severe depression, an eating disorder, addiction, or bipolar disorder and feel like you’re not getting the support you need, talk to your doctor or therapist about IOP options near you. You are not alone and people are here to help you.

      National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)Crisis Textline: text CONNECT to 741741 More

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      How to Hygge-ify to Your Diet

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      ‘Tis the season for all things hygge, or the Danish and Norwegian concept of the feeling of coziness, connection with loved ones, and pleasure. As the weather changes, we’re making our homes more hygge-approved (candles, fuzzy blankets, and faux fur everywhere), but we can also apply the concept into every area of our lives too (hygge is a feeling, not a decor style). On a mission to hygge-ify my entire life, I set out on a mission to change my diet for the colder seasons. Thanks to several cookbooks and interviewing my partner’s mother for a first account experience (she’s from Denmark and is a regular practitioner of hygge), I took a deep-dive into how the Danes find joy and pleasure in their everyday meals, and how you can do the same. Read on for six ways you can apply the hygge concept to your diet.

      1. Be mindful of where (and how) you eat
      Hygge nutrition is just as much about how you eat as what you eat. While most of us eat quickly while on the go or mindlessly while in front of our work computers, meals are meant to be the time in our days where we can take a pause, slow down, and enjoy the food and company. Even a simple weeknight meal can turn into a special occasion when you light some candles, set out the special silverware you typically save for when your mom comes, and play your favorite playlist. 
      Invest in tea lights and scatter them about your apartment, drape a few faux sheepskins over the backs of dining chairs, and add natural elements like flowers as the centerpiece to amplify comfort and ambiance. Trust me: Being mindful about how your space is set up will help you enjoy the meal even more, whether it’s a gourmet dish or leftovers for the third night in a row. If a meal at the table just won’t do, hygge encourages you to live life based on what makes you feel most comfortable and happy, so allow yourself to eat in front of the TV if you want to. Get cozy blankets, make a warm meal, and play your favorite show that makes you laugh to unwind from your day.

      Source: Ekrulila | Pexels

      2. Eat seasonally
      In Denmark, every season has their own customs and foods that shift as the times of year change. For example, the first of the new potatoes, green stalks, and asparagus show up in the spring; summer brings strawberries, pumpkins, and raspberries; the fall means Danes lean into more traditional, comforting meat-based dishes (autumn is hunting season); and winter is heavy in garlic, leeks, rhubarb, peas, etc. The point is that every season naturally brings different produce, and, while we have access to any produce year-round in our grocery stores, we should focus on eating seasonally to give our bodies what it needs and be in line with nature. Hit up your local farmer’s market to find what’s fresh and in-season or check out a seasonal food guide to find what’s in-season near you.

      3. Eat locally
      Along with seasonality is the importance of eating what is local to where you live. Eating locally is another way to stay in line with nature and to eat the freshest foods possible, but it also is a way to connect to your community, which is one of the most important concepts of hygge. Because what’s grown locally in southern California will be totally different than upstate New York (and even more different across the world), the healthiest, most sustainable, and best way to eat locally is to support local businesses and eat based on your climate, season, and geographical location.
      For example, if you live by a coast, seafood (local to your area) is probably really fresh, or if you live in a state known for its apple orchards, you probably have access to the most nutritious, flavorful apples when they’re in season. To start eating more locally, shop from farmers markets, support restaurants and grocery stores that are farm-to-table, or check out a website like LocalHarvest to help find nearby farms you can visit yourself.

      Source: Daria Shevtsova | Pexels

      4. Don’t plan too far in advance
      While meal-prepping for the week and heading to Costco to buy in bulk is a norm for most of us, prepping meals too far in advance or even buying fresh food less often is not the hygge way. For one reason, you want to be able to eat based on what your body is craving and what would sound most enjoyable to you. If you’re craving a fresh tomato pasta dish, heading to the grocery store (or farmers market!) to get ingredients the day before is much more satisfying and comforting than forcing yourself to have the same soup you meal prepped for the week. Plus, when you buy less food more often, you’ll have fresher food on hand and be able to vary more easily instead of going off of the same grocery list every week. For example, you can buy the catch of the day for dinner tonight instead of the same frozen shrimp you always get, or have crisper, fresher lettuce for your salads. 

      5. Take time for Kaffe
      When was the last time you ordered coffee and actually sat down to drink it (not in front of a computer)? Better yet, when did you last make coffee at home and invite friends and family over to enjoy it with you? Enter: kaffe. While the word just translates to “coffee,” it also has an implied emotion and ceremony surrounding it. In other words, kaffe is not something you chug or take a shot of in order to have enough energy to tackle your loaded work schedule–it’s something you sip, enjoy, and savor, preferably with loved ones. Bring kaffe to your coffee routine by spending an extra five minutes in the morning to sip and enjoy. Likewise, when you’re tempted to run to Starbucks with your head down and AirPods in, ask a coworker to come along instead. After all, fostering community is a key part in what makes Denmark such a happy place to live.

      Source: Polina Tankilevitch | Pexels

      6. Indulge in your sweet tooth
      This may be the only diet-related article that encourages you to eat sugar, but what is cozier than a warm cup of cocoa and cookies fresh out of the oven, or what is more comforting than your grandma’s chocolate cake? Desserts like Drømmekage or Æblekage are essential to Danish culture and are typically enjoyed with loved ones. Of course, bingeing on packaged candy or mindlessly chowing down on a carton of ice cream is not very “hygge.” The purpose is indulgence, comfort, and pleasure (not mindless eating and sugar addiction!) so to add more hygge to your diet, try baking your favorite sweet treats at home that remind you of happy childhood memories, or invite neighbors and friends over for a plate of cookies or pumpkin bread. And if a dessert 

      8 Easy Ways to Experience Hygge at Home More

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      Lacking Energy These Days? Us Too—Here Are 5 Ways To Boost Your Energy

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      The weather is gloomy, you’re busy AF, and nine hours of sleep is an occasional luxury instead of a daily occurrence—of course you’re lacking energy RN. This time of year is when we start lacking motivation to keep up with our workout routines and crush our career goals, all because we’re feeling a little lethargic. Staying on the couch for hours and watching Hallmark movies sounds much more tempting than working an extra hour or going for a run, leaving us to depend on a second, third, or fourth cup of coffee in hopes that we push through feeling sluggish and unmotivated. But when low energy has you dragging your feet, a cup of coffee, candy bar, or afternoon nap might not be enough to boost energy (and may even be making it worse in the long run). Instead, try these five hacks to treat low energy at the source, improve productivity, and boost motivation so that you can crush your health goals, no matter how much your schedule or the weather tries to hold you back.

      1. Try CBD
      We’ve talked a lot about CBD for relaxation, deeper sleep, and even help reaching orgasms, but the super ingredient should not just be reserved for the bedroom. Yes, CBD can help promote a sense of calm and stress relief, which in turn promotes sleep and relaxation, but it doesn’t make you tired or have lower energy. In fact, CBD can help promote focus, increase productivity, and alleviate certain symptoms that might be negatively impacting your energy levels (like stress or chronic pain). Whether you need more energy for a busy workday, packed schedule, or tough workout, CBD might be the secret ingredient you’re missing.
      We love Equilibria because their products are high-quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD (and when it comes to supplements, it’s so important to know where they’re coming from). To increase energy, focus, and productivity while staying calm and relaxed (unlike your caffeine high), add the Daily Drops to your morning coffee for sustained energy throughout the day, rub the Energy Roller onto pulse points for a boost before meetings or workouts, or take the Daily Softgels for increased energy over time. 

      Equilibria
      Daily Drops
      Use code theeverygirl for 20% off your first order!

      Equilibria
      Dynamic Roller
      Use code theeverygirl for 20% off your first order!

      Source: Beth Gillette for The Everygirl

      2. Manage stress
      PSA: Stress consumes a huge amount of energy, both physically and mentally—especially during this time of year when we have busy to-do lists and loaded schedules on top of regular everyday stressors. It’s crucial to have a stress management plan, whether it’s taking regular breaks from work, scheduling two or three days a week for alone time, or having regular therapy sessions. In addition to a stress management plan, try reducing it altogether wherever you can. Streamline your decision-making (try meal prepping or planning your OOTDs in advance), prioritize only what needs to get done each day, and rearrange your budget to outsource tasks you don’t need to do (like treating yourself to a cleaning or meal delivery service). Even the little things that don’t seem as stressful (like daily chores or picking out outfits) can add up. Limit the small sources to allow room for necessary stressors (like a huge work presentation) so you’re not overwhelmed.
       
      3. Be intentional about your sleep
      If you’re getting enough quality sleep at night, you should have enough energy to get through your whole day (yes, that means without three cups of coffee). If you’re feeling sleep deprived, you may think the obvious answer is to fit in a nap after work or on your lunch break. However, naps throughout the day might be impacting your ability to fall asleep at night or throw off your circadian rhythm, leading to a lack of energy throughout the day. Instead, get to bed 10 minutes earlier every night until you’re waking up without an alarm and feel well-rested during the day. Have a nighttime wind-down routine to prepare your body for deep sleep by dimming lights, taking a warm shower or bath, and doing a screen-free relaxing activity like meditating, journaling, or reading a book (stick to relaxing, easy reads instead of thrillers or mysteries that will get your brain going). 

      4. Move the body
      When you’re lacking energy, the last thing you want to do is exercise. In fact, you may even skip a workout altogether due to low energy (guilty). While you should always prioritize rest when your body needs it, movement can help with the occasional (and seasonal) lethargy. There are many biological reasons that exercise boosts energy, like increasing circulation in the body and releasing feel-good hormones, and many people swear by a quick workout as an alternative to their afternoon coffee. It may sound counterintuitive, but expending whatever you feel like you’re lacking will bring more of it to you. When you spend a little energy to go for a walk, do a fast yoga flow, or do some jumping jacks in between Zoom meetings, you’ll be bringing more energy to you to feel more alert for the rest of the day.

      Source: Maddie Galassi for The Everygirl
       
      5. Get outside
      When the temperatures drop and the weather is gloomy, we’re less inclined to want to take a walk on a lunch break or drink our morning coffee in our yards, but getting fresh air can dramatically improve energy levels. Because being outdoors can have restoring effects, it can decrease fatigue and improve focus. Forest bathing is a Japanese practice that has been around for thousands of years for its mental and physical benefits (including increased energy levels), and one study even found that participants’ energy bounced back when they just looked at pictures of nature. If it’s cold where you are, try to bundle up and take a brisk walk when you feel an energy slump coming or get some sunshine first thing in the morning. If all else fails, try a light therapy lamp that mimics the effects of the sun (safely) to improve the low energy you might be feeling due to lack of sunlight. 

      Constantly Feel Fatigued? Here Are 10 Things You Can Do

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

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      ‘Tis the Season: 35 Gratitude Affirmations To Help You Get Through the Holidays

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      What do you do when you’re overwhelmed looking at your holiday to-do list or bank account post-gift shopping? What about when you totally forego all your healthy habits or struggle with your relationship with food, but all the holiday meals can be triggering? What do you do if you’re having a hard time staying present and truly enjoying the season or feel sad your traditions aren’t the same as they used to be? 
      This is undoubtedly my favorite time of year, but it can also be the most emotionally draining, stressful, and even sad (that’s why Kacey Musgraves wrote a song about it). Consider this your reminder to schedule some extra appointments with your therapist, as you’ll likely need a little extra TLC. But for in between therapy sessions or when you’re actually in the moment at office parties, festive outings, or during Hallmark movie nights at home, read on for a list of affirmations you can repeat to yourself to help you stay present and manifest your best season ever. 

      If you’re celebrating Thanksgiving…
      It is the season of giving thanks, after all. What better way to reset our priorities, check in with ourselves, and enjoy our loved ones than a Thanksgiving truly rooted in gratitude? Avoid going through the motions of who’s going to bring the turkey or what family drama is going to come up and repeat one of these mantras to stay present in the purpose of the day.
      1. I’m grateful for another year to make happy memories2. Thankfulness, appreciation, and sincere gratitude are core to who I am3. I invite gratitude into my heart every day4. I am grateful I am so loved5. My entire body feels warm with gratitude and thankfulness

      If you struggle with your body this time of year…
      The holidays are supposed to be a happy time, but they can bring up a lot of stress when it comes to our health habits. Between busy schedules, holiday dinners, and lots of eggnog, we can easily feel stressed about not keeping up regular health habits, especially if we struggle with food. Give your body a little extra patience, compassion, and love this year with one of these affirmations. 
      6. I make time for myself every day7. My body receives nourishment from joy and pleasure too8. Rest and social time are physically good for me9. (All) food is a nourishing pleasure that’s good for my body10. I’m connected with my body and I love to keep it healthy

      If you feel triggered by family…
      Let’s be honest: Not every family get-together is a happy scene from a holiday movie or what is depicted in Christmas carols (in fact, most are not). If being around family or certain friends is triggering, know that you are not alone. Remember that you can (and should) set boundaries to protect your peace, and focus on staying as grounded and mindful as possible.
      11. I release memories of my past and stay present12. I am worthy of healing13. I am proud of the person I am and the life I have14. I give myself permission to set boundaries that bring me peace15. I do not control and am not responsible for the actions of others

      If you’re feeling stressed about money…
      Of course the gift giving, holiday parties, and special outings are some of the best parts of this time of year, but it can wreak havoc on our bank accounts. If you’re feeling stressed about money, try these tips and remember that the most special, memorable, and happy parts of the season are totally free. 
      16. Making other people happy makes me happy17. I am happy with simplicity 18. The most memorable gifts I can give don’t cost a penny19. I spend and save money based on what brings me joy20. I give myself permission to accept and honor where I am in my financial state right now

      If you’re exhausted from a busy schedule…
      The holidays are exhausting. Between office parties, family plans, and a busy to-do list, our schedules are packed from November until January. Instead of letting this season become another frazzled mess, rethink the events, tasks, and people who are actually worth your time, make you-time a non-negotiable, and stay present so you can fully enjoy it all. 
      21. My plate is full of things and people I am lucky to have22. I am grateful for the abundance of the season23. I deserve “me” time24. I say “no” when I mean no and “yes” when an event or task brings me joy25. Only I am in control of my life

       
      If you feel lonely this time of year…
      Whether you’re still at home alone (Kevin McCallister style) or have a schedule full of holiday parties, the season can feel especially lonely. The holidays might serve as a reminder that you’re not with certain loved ones right now, or questions from nosy aunts about when you’re getting married/having children/settling down feels draining (and rude!). Reframe your thoughts and practice self-compassion to prevent loneliness from getting you down this year. 
      26. I am whole as I am27. I feel joy in where I am in my life28. My life is full of people who love me29. I am connected to all the love in the world30. I can make space for loneliness and practice being kind to myself

      If you’re always let down by the holidays…
      Anyone else deal with holiday perfectionism? We make long to-do lists of all the things we want to do this year and have plans for how we want to make the most of the season, forgetting that we never have enough time for it all, and sometimes the holidays can feel sad. If you’re expecting this season to be “perfect” or are let down if plans don’t go “as they should,” these affirmations are for you.
      31. When things don’t go as planned, I will adjust my expectations32. I am present and in the moment33. This season is going to be filled with joy34. My happiness is more important than t0-do lists or schedules35. The only purpose of this season is to enjoy it

      Anxiety, toxic family relationships, and depression can feel isolating, but you shouldn’t have to feel as though you’re going through it alone. Please reach out to your doctor, a therapist, or another trusted professional for support.
      National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
      Crisis Textline: text CONNECT to 741741
      If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

      50 Positive Affirmations To Tell Yourself More

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      12 Wellness Products That Will Help You Stay Healthy During the Busy Holiday Season

      by

      From now until New Year’s Day, your schedule will likely be packed with holiday parties, work events, shopping for gifts, and family get-togethers. Throw in a busy to-do list and extra stress at work, and it’s no wonder most of us tend to lack the motivation, time, and energy to keep up with our workout routines through the holiday season. Even the most dedicated joggers and biggest gym rats can struggle to stay active with schedules this packed. However, just because the holiday season is festive and busy does not mean we need to stop prioritizing our bodies. In fact, we need to prioritize our health even more when we feel like we don’t have the time. Scroll on for our shopping list of wellness products you’ll need to help you stay active, prioritize your body, and keep yourself healthy through January.  

      obé x bala
      Weighted Bangles
      These weighted bangles are going to be your secret weapon to stay fit through the holidays. They strap on to your wrists or ankles for full-body toning, are easy to throw in your carry-on for travel, and can be worn during any exercise like walking or jogging for an added boost. And most importantly, look how cute they are!

      Wellness Journal
      When we’re busy with holiday plans, sometimes it’s more about being intentional about our schedule in order to fit in some exercise. This daily journal will help you set intentions and arrange your schedule based on health goals and self-care, so you’ll find time to fit in movement where you can and be held accountable to actually follow through.

      NordicTrack
      Percussion Recovery Gun
      For days where you’re too tired, sore, or busy to work your muscles, give a little TLC to the body with a deep tissue massage instead. This genius device breaks up lactic acid to help with sore muscles and to improve muscle recovery, because when we barely have time to work out, we don’t have time to be sore for days.

      Bee’s Wrap
      Food Wrap
      When we prioritize getting nutritious foods, it’s easier to prioritize staying active, but remember that health is always holistic! Since taking the time to meal prep, cook, and grocery shop for healthier food is harder when we’re busy, having sustainable, easy tools that make prepping easier is essential. This eco-friendly alternative to plastic wrap or aluminum foil will help you prep healthy foods in advance to store throughout the week (including turkey leftovers!).

      Under Desk Elliptical Machine
      For the days your schedule is packed from the second you get off work, fit in movement while you have Zoom meetings and check off work tasks, thanks to this elliptical that fits under your desk for a little extra movement (without having to get up from your chair).

      Weekly Pill Organizer
      With visiting family across the country (or the world), there’s a lot of traveling through the season. These nifty and cute weekly pill organizers pack all the probiotics and vitamins that help you feel energized and healthy. Keeping up with all the habits that make you feel your best will help you prioritize exercise too.

      Time Marker Water Bottle
      When we’re drinking peppermint mochas and eggnog all day, it can be easy to forget to get enough water. This bottle with time stamps will help you keep track of your water intake and also keep you accountable to drink more. The body needs optimal hydration to stay energized and for healthy muscles to keep up with your exercise. This water bottle will help you get there.

      Light Therapy Lamp
      When the weather is cold and cloudy every day, it’s easy to lose motivation and energy to get out of bed, much less to do a full workout. The reason? The lack of sunshine can leave us feeling drained. This light therapy lamp is the next best thing to actual sunlight to boost energy, vitamin D levels, and sleep. Don’t let the weather keep your energy down—you can still have the motivation to crush workouts until spring.

      Portable Lunch Bowl
      You’ll be much more tempted to skip a workout and binge Hallmark movies after a day of cookies, stuffing, and holiday leftovers rather than a day full of eating fresh, whole foods that make the body feel good. These portable lunch bowls pack or store food, so you never have to skip your veggies while on the go. Bring some roasted veggies to the office instead of getting takeout for lunch or bring a homemade meal while traveling instead of opting for fast food. Your body will thank you later.

      The Good Patch
      B12 Awake Patches
      Thanks to long travel days, hangovers after holiday parties, and a busy schedule, we can easily lack energy to move the body. While you should always prioritize rest when the body needs it, if you’re dealing with more of a lack of motivation than fatigue, try these patches to help restore the body for more energy. Use them when you’re traveling, have an extra busy day, or just need a boost. Be sure to talk to your doctor before adding any new supplement into your routine (even if it’s an external patch).

      Sunrise Alarm Clock
      Especially for early risers who love to fit in a workout first thing in the morning (or may only have time for a workout if it is first thing in the morning), this time of year is especially hard because the sun rises later, so it’s pretty dark and gloomy in the morning. This alarm clock will mimic the sunrise to bring you optimal energy whenever you wake up to get that workout in.

      Foam Roller
      Staying active is not just about intense cardio or sweaty sessions at the gym. Staying active means tending to your body whenever you can, and doing a little foam rolling before bed is the easiest way to give your body some TLC and help with muscular health. Plus, this one is easy to travel with for self-care on the go.

      The Crucial Thing Missing From Your Workout Routine

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