health and weelbeing

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      I’m a Nutrition Coach and These Are My 12 Favorite Recipes

      by

      In 2020, I craved more comfort foods, needed extra nourishment for energy that I lacked more than ever, and got bored cooking every meal (I miss you, restaurants!). Being a nutrition coach doesn’t protect me from cravings (or needing a really big plate of pasta after a stressful day at work), and 2020 brought a variety of at-home cooking challenges, like the lack of motivation that comes with stress or the cravings that come with needing comfort. Since I don’t believe in depriving or restricting, my answer was to try out nourishing, hearty, and delicious recipes that also happened to sneak in some extra veggies to help my body feel its best.Of all the recipes I tried, some have particularly become personal favorites, regular staples, and absolute game-changers for me. BTW, I’m vegetarian and gluten-free, so most of these recipes don’t have meat or gluten. However, that doesn’t mean that the way I eat should be the way you eat. The purpose of these recipes—and every recipe—is to make them work for you. Add your favorite animal protein or leave out a vegetable if you don’t like it. Find some inspiration from these 12 meals that have become my go-tos, but don’t forget to make them your own.

      Source: Love and Lemons

      Source: Eating Bird Food

      Source: Two Peas & Their Pod

      Source: Cotter Crunch

      Source: Ambitious Kitchen

      Source: Jessica in the Kitchen

       

      Source: Pinch of Yum

      Source: Love & Lemons

      Source: Minimalist Baker

      Source: Sakara

      Source: Nutrition Happens

      Source: Love and Lemons

      What are your go-to healthy meals? More

    • 188 Shares

      in health and weelbeing

      I Finally Hit My Monthly Fitness Goal—Here’s How I Tricked Myself Into Working Out Again

      by

      Over the past few years, one of my greatest, most dreaded challenges has been getting myself to the gym. Here’s the thing: once I’m moving my body, I don’t hate it, and afterward I typically feel pretty darn good. But getting there—oof—that’s a different story.I’ve struggled with yo-yo working out for as long as I can remember. I would do this thing where, after a long hiatus from the gym, I would work up a plethora of guilt-fueled motivation, hit the extreme of working out past my limits for a few days, and poop out, only to fall off the boat and do nothing at all for a week or two or three. No matter how many fitness gurus I followed on IG that preached consistency over intensity, I just couldn’t seem to get myself out of the bad habit of binge-working out, which led to prolonged periods of doing nothing at all.
      One of my goals for 2021 was to change my relationship with working out. I knew that if I approached working out with a new mindset, I had the potential to fall back in love with fitness. And for the first time in my adult life, I can finally say it’s actually happening. Here are the seven ways that I tricked myself into loving working out again: 

      1. I merged fitness and friends
      Finding accountability partners in my fitness journey has been an absolute game-changer for me. At the start of 2021, my friends and I vowed that we’d have each other’s backs on the days where we were feeling less than motivated to get to the gym. We don’t work out together (differing schedules and, you know, pandemic and all) but we have a stream of communication that is uplifting and motivating AF.
      We celebrate small wins, hold each other accountable, and lean on each other on the days where we need a little push to get out of bed or motivation to forego the temptations of the couch. Having a supportive community to lift me up, remind me of how much of a badass I am, and assure me that I’m not alone has helped me more than I can put into words.

      2. I listened to my body (but didn’t use it as an excuse)
      I’ll admit, before 2021, “listening to my body” was my favorite excuse in the world for doing absolutely nothing. The number of times I’ve said, “I’m listening to my body,” whilst withering away on my couch on my 19th consecutive hour of Netflix is simply too high to count.
      In my 2021, listening to my body has taken on a new meaning. Rather than use it as an excuse to be horizontal, if I’m feeling sore or am feeling tired I do a leisurely incline walk, stretch, or light yoga flow to get my body warm and moving instead of skipping my daily movement altogether. Time and time again, I find that doing something instead of nothing makes me feel infinitely better.

      3. I made a plan—and stuck to it
      For me, working movement into my schedule ahead of time has helped me to prioritize my workouts during the week. If I don’t plan ahead of time, life happens, and working out tends to be the first thing I sacrifice. I find that when I manage my weekly schedule and label specific blocks of time to include movement, I’m much more likely to make it happen. 6:30 p.m., workout with me—I can’t cancel that again!

      4. I placed an emphasis on consistency
      As I previously mentioned, I used to be the worst when it came to consistency in my workouts. Part of my problem was that when I’d finally work up the guilt-fueled courage of hitting the gym for the first time in weeks, I’d go way too hard for two whole hours, then I’d be exhausted, sore, and down for the count for at least a few days.
      This year, I’ve adopted the mindset that consistency is more valuable than intensity, especially when it comes to gaining confidence and getting back into the workout game. The positive reinforcement of the endorphin rush that comes from even a short, light workout has made me actually associate enjoyment with working out, which has made me—dare I say it—excited for my next workout.

      5. I made a playlist that makes me want to have a one-woman dance party
      In my eyes, no workout is complete without a pre-workout dance party. Despite popular belief, the star of said dance party isn’t my lame dance moves. It’s the playlist that gets me in the mood to groove, move, and get my blood flowing. No matter what kind of funk I’m in, a spontaneous dance party to my favorite songs can almost always cure it, which puts me in a positive mindset before I even leave my apartment.

      6. I spend less time doing things I hate (i.e., distance running)
      I’ve said it once and I’ll say it again: I hate running. I can name a million things I’d rather do than run and, tellingly, that list even includes walking barefoot on a runway of Legos just because. I’ve tried every trick in the book to get myself to like running but, despite multiple attempts, I’ve come to terms with the fact that it’s just not for me. And that’s OK!
      So, instead of forcing myself to do an activity I despise with everything inside of me, I’ve been opting for 10-minute warmups and cardio sessions that—wait for it—don’t include distance running! And let me tell you, it has been glorious. Instead, I’ll do incline walks, sprints, or bodyweight HIIT workouts to get my heart rate up before my lift. I know it isn’t groundbreaking, but choosing a workout plan that I actually enjoy makes me so much more likely to hit the gym. 

      7. I focused on how I felt rather than what I looked like
      At the end of the day, one of the biggest factors in changing my relationship with the gym is focusing on how I feel during and after my workout as opposed to expecting physical results. I think it’s great to have functional and physique goals but, right now, I’m focusing on the short-term benefits of working out. My mood is improved after I work out. On days that I move, I tend to have more energy that carries me through the rest of my day. I sleep more soundly at night. I make commitments to myself and I keep them. As I get stronger and my endurance improves, I gain confidence and I prove to myself that I can do hard things. And, let me tell you, team—I’ve never felt better. More

    • 125 Shares

      in health and weelbeing

      6 Energizing Rituals I Tried to Upgrade My Morning Routine

      by

      My morning routine has always been one of my favorite times of the day. An easy, breezy, care-free time to sip on a cup of joe, listen to St. Lucia, and primp for the day. Although, with lots of big changes in the past year, it made me think: what changes can I make to my morning routine that could bring more balance to my beauty goals? Essentially, I wanted to add a side of healing health habits that I could easily do at home.With radical self-care being the talk of the town, there are no shortage of articles to do my research. Whilst looking into healing habits that might fit my morning routine, I happened upon a little quote that pointed me in the right direction: “Caring for myself is not self-indulgence; it is self-preservation, and that is an act of political warfare,” said Audre Lorde, writer, civil rights activist, and inventor of self-care. The word “self-preservation” echoed in my head, and I again asked myself these questions. What am I doing other than my skincare routine and a K-beauty facial mask here and there to preserve not only my skin, but body, mind, and spirit?
      My new motto: this morning is the perfect morning to take on some habits that I am able to keep up with. Below are some habits that I chose for myself and tried for two weeks:

      1. Drinking hot lemon water
      This is a simple morning step that, if nothing else, aids in hydration. This was an extra step in my routine, so I definitely had to allot for it timewise, but it was worth it. This simple morning ritual set my mind in motion for a day of good habits, and I got to use my oh-so coveted Bodum Bistro Gooseneck Water Kettle. This new ritual was fresher than coffee, warmed me up, and felt like a less acidic base for my tummy than coffee. 

       

      2. Practicing intermittent fasting
      Breakfast is the most important meal of the day… or so I thought. I know you have heard of intermittent fasting. I wasn’t sure about it, but the more I looked into this, the more I was convinced that it would help me in my beauty goals, inside and out.
      Reading further into it, I learned that snacking all day long could be taxing my digestive system and not allowing me to absorb our food and its nutrients well. Fewer nutrients could mean essential vitamins not getting to our organs but also missing our hair, nails, and skin. Trying this for a few weeks was an adjustment to say the least, especially when Netflix and binge-eating came into play. I had to be super intentional about what and when I was eating. I substituted random late-night snacks with tea and water, which you are able to drink during the fasting period. Let’s just say you will be the most hydrated person you know, which will make your skin uber happy.

      Source: Rawpixel

      3. Drinking juice and smoothies
      This was top of the list for me in the new year, so much so that I asked for a Breville Cold Pressed Juicer for the holidays. I have always been an avid smoothie drinker and was looking for natural ways to boost my immunity daily. Let me just tell you: my energy levels were through the roof, my thinking was clearer, and might I say, my stress levels were a little lower. I was drinking 32 oz. of juice every day around 11 a.m. My go-to juice concoction included cucumber, celery, lemon, ginger, and apple.

       

      4. Taking cool showers
      This, by far, was the most difficult one to do, especially in chilly Chicago this time of year. The potential was very motivating though: decreased inflammation, increased circulation, strengthened immunity, increased energy, and more hydrated skin. I definitely felt more energized, and my skin was less inflamed in areas where I suffer from the most dryness. I felt as if I was breathing a little deeper too, which helped my body process the cooler water. I used The Nues Forest Lungs for aromatherapy in the shower. It is inspired by the art of forest bathing, and it offers aromatherapeutic benefits to promote calm. 

       

      5. Doing a gentle workout
      I have never felt energized or less stressed coming out of a rigorous workout. (I even read in my horoscope once that my spirit does not like lofty workouts!) I spent much of my life as a yogi, dabbling in pilates and meditation. Then, I found Melissa Wood Health. Her method is to provide a series of precise, low-impact movements that create long, lean lines. MWH focuses on building a stronger relationship with yourself through workout videos that are about 20 minutes long. She also provides a stretch series at the end of most of her videos. Many of her videos include meditation and the option for strength training via ankle and arm weights (I own the Bala one-pound weights) and resistance bands. Virtual workouts are not going anywhere, and I suggest that if you are like me and want low-intensity workouts that leave you feeling more connected to yourself and ready to take on the day, try MWH. 

       

      Source: Colorjoy Stock

      6. Writing down ideas
      To make it easy on myself, I limited this to 3-5 ideas a day that I jotted down in my yearly agenda. Some of my thoughts I wrote down ranged from creative ideas, small changes I would like to make, and even things I was grateful for. What I noticed in myself once I started writing these little tidbits down provided a little stress relief. It boosted my creativity and made me more aware of what is going on in my brain. Overall, this is a sweet little something that is easy to keep up with and put me at ease, knowing that the ideas were down on paper and not swirling around in my head.

        More

    • 200 Shares

      in health and weelbeing

      Want to Try Intuitive Eating? Here’s How to Tune in to What Your Body Really Needs

      by

      It’s Thursday night after a busy day (nay, week), and you’re exhausted, stressed, and craving comfort. You open up the UberEats app (it is not the night to cook that complicated recipe you had planned) and narrow it down to two options: you know you should order the kale quinoa bowl, but you want to order a Domino’s pizza, breadsticks, and an extra order of lava cakes (just in case). Of course, there are a couple of different outcomes to this scenario. Maybe you order the Domino’s and feel guilty after eating until you’re way too stuffed, or you get the kale bowl and feel unsatisfied, so you eat the entire carton of ice cream in the freezer. Sound familiar?But there is another possibility that has nothing to do with what you should or shouldn’t eat (and it doesn’t result in dissatisfaction or guilt). Intuitive eating is basically the anti-diet, but it can yield similar results of healthier choices and improved health. I’ve written a lot of wellness articles in my day, but the topic of intuitive eating is my bread and butter. In my humble opinion, there is nothing as freeing, effective, and universal as eating intuitively. So what is it, and how do you achieve it? Forget calorie counting, restrictive eating, and yo-yo dieting–here’s your comprehensive guide to tune in to what your body really needs. 

      What is “Intuitive Eating?”
      Following your body’s hunger cues and listening to cravings should not be revolutionary, but alas, it’s pretty counterintuitive to what diet culture has taught us for decades. While human beings have been unintentionally eating this way for centuries, the phrase was originally coined by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RDN, in the ’90s. Intuitive eating offers a framework that makes nutrition behavior-focused and personalized, instead of restrictive or rule-focused. Just a reminder: we are born intuitive eaters. As infants, we cry to signal we’re hungry, eat as much as we need, and then stop eating when we’ve had enough. Intuitive eating is less of a diet and more about unlearning the food rules that have made us lose our intuition (instead of weight). How do we unlearn? Follow these core principles of healthy eating:

       
      1. Identify engrained food rules
      The honest truth is that you are not the problem; your lack of willpower, intense cravings, or past failures are not the problem. The problem is diet culture and the engrained food rules that come with it. To start the process of listening to your body, notice where food rules show up for you. Do you still think some foods are good and some foods are bad? Do you believe carbs are unhealthy, or fats make you fat? Do you think the serving size on a box knows what’s better for you than your hunger cues? And do you think there are only certain times that you can eat (like three meals a day)? Get curious about what toxic food rules you’ve believed to be fact, and start challenging them. 

      2. Realize hunger is a good thing
      How many articles or “health tips” have you seen like “Foods That Suppress Your Appetite” or “How to Reduce Hunger so You Can Finally Lose Weight?” Maybe you’ve thought to yourself, “I’m still hungry, but I already ate a full meal,” or “I’m hungry, but I shouldn’t eat this late at night.” You might have even depended on a serving size to tell you how much to eat and felt mad at yourself when you were still hungry, or relied on trendy fasting rules over your own hunger cues. It’s no surprise we’ve lost our ability to be intuitive; we’re taught to believe that the language in which our body communicates is not to be trusted. Bottom line: physical hunger is your body’s way of telling you it needs nourishment. If you’re feeling hungry, allow yourself to eat. Hunger is one of the key tools we can use to keep our bodies healthy.

      3. Give yourself permission to eat what you want
      In a healthy diet, there is room for all foods. That’s right: I said “all.” Give yourself unconditional permission to eat anything you want: whether you worked out or ate healthy previously does not affect what you can and cannot eat. When you categorize foods as “good” or “bad,” restrict certain foods, or feel guilty about what you’re eating, you’re sending the signal to your mind that you won’t be eating this food again. Your mind then  translates that restriction as a need to get that food now, since you won’t get it in the future. Think about it: an increased appetite and cravings for the restricted foods would save your life in a famine, so it makes sense biologically. Therefore, any deprivation can lead to uncontrollable cravings and overeating. Trust me: when food is no longer off-limits, it’s immediately less enticing.

      4. Learn the difference between “full” and “satisfied”
      PSA: “full” and “satisfied” are two different things. It’s possible for you to feel full, but not satisfied. You might feel “stuffed” and still keep picking on the food in front of you, or go to the kitchen for dessert because you’re not yet satisfied. Fullness is the physical feeling of eating enough, and satisfaction is the mental or emotional feeling of eating enough. The way you get your physical fullness and mental satisfaction to line up is to eat food that both tastes good and makes your body feel good. Your meals should be delicious, nutrient-dense, and based on what you’re craving. If you’re still finding yourself snacking when you’re not hungry, your body is likely craving nourishment in other ways, whether it’s in the form of comfort or to fix boredom or stress. Identify that emotion to satisfy the craving in ways that will actually fix it long-term.

      5. Feel when you’re full
      One tidbit that diet culture has gotten right is that we often overeat. But what it did not get right is the way to fix it. Overeating does not stop with under-eating, restriction, or serving sizes (that’s what causes it in the first place). Every body needs different serving sizes and nutrients, so listen to what you need. To start, feel OK if you’re not in the clean plate club. Limit food waste by saving leftovers for later (even if it’s just a little bit), and make every meal or snack an opportunity to get to know your body better. Pause partway through every meal to check in with how you feel. How is the food making you feel? What’s going on in the body? How does the food taste? Chew thoroughly and eat mindfully to give your stomach a chance to signal that it’s had enough, and stop when you’re no longer hungry, but before you start feeling too full or “stuffed.” 

      6. Respect your body
      Eating intuitively means you listen to your body and trust that your body knows what’s best. But it’s kind of hard to trust or listen to your body if you don’t love it, right? Even if you don’t love everything about your body or feel as body-confident as Lizzo, you can still acknowledge your worthiness and understand that your body is not the enemy. Besides, loving your body doesn’t have to start with loving the way it looks. Instead, self-love and body acceptance starts when you realize its wisdom and your inherent worth as a human being.
      That means treating yourself with kindness, first and foremost. Approach cravings, feelings, and symptoms from a place of curiosity and compassion, instead of judgment and resentment. It’s OK (and normal!) to struggle with this part of intuitive eating, but focus on turning attention away from comparison or how your body is “wrong” and instead, focus on all it does right. Know that your body is not trying to sabotage you; everything from cravings to low energy to symptoms is how your body communicates its needs so you can be as healthy as possible.

      7. Practice intuitive movement too
      While exercise does not typically correlate with nutrition, intuitive eating is a lifestyle, not a diet. That means changing every area that might not be serving your body. Working out is another manifestation of diet culture; we know what we need to be healthy (moving our bodies and eating fruits and vegetables), but rules and restrictions make it hard. Just like healthy eating, exercise has become something we dread, avoid, or force ourselves to do.
      To heal your body holistically, apply intuitive eating principles to exercise. Forget about calorie burn or what trends say is the best workout for weight loss. Instead, focus on how you feel during workouts. Are you having fun? Do you feel less stressed? Do you feel more energized? Exercise can be challenging, but it should always be enjoyable. Listen to your body to decide what kind of exercise feels best for you, and you’ll start craving movement instead of resisting it.

      8. Think of food as self-care
      Nutrition should not be all-or-nothing, and being “perfect” does not mean healthy. Instead of seeing food as an enemy or a reward, think of food as self-care. Most of the time, caring for yourself will mean giving the body foods that you know make you feel energized, nourished, and happy. Sometimes, caring for yourself will also mean eating a delicious dessert or enjoying a glass of wine. And that’s OK: there’s not only room for both definitions of self-care, but it wouldn’t be self-care without the balance between the two. When you listen to what your body wants and get rid of restrictions, you’ll realize you’re no longer craving chicken nuggets or ice cream sundaes all the time. Instead, you’ll crave leafy greens, a variety of whole foods (no, really), and yes, the occasional rich meal or delicious dessert that you deserve to enjoy, guilt-free.

      Have you ever tried intuitive eating? More

    • 113 Shares

      in health and weelbeing

      25 Romantic Dinners to Make at Home This Weekend

      by

      You might feel a little tired of your own cooking now that we’re nearly an entire year into staying at home, but date night cooking—especially with your partner—is way different than your run-of-the-mill weeknight dinners. Add candles and dancing in the kitchen, quick kisses and a cozy dining setup, and it all of a sudden feels like flirty fun instead of a tedious chore you’re just trying to get over with. Whether you’re the world’s greatest chef or usually more into ordering takeout, cooking together can make it feel more like an ~event~. Yes, it might be different from your usual V-Day plans, but that’s part of the fun.Pour a glass of wine or mix up a batch of your favorite cocktails, turn on your favorite music, and dive into one of these recipes for 25 romantic dinners to make at home this weekend.

      Source: Two Peas & Their Pod

      Source: Foodie Crush

      Source: Supper with Michelle

      Source: My Name is Yeh

      Source: What’s Gaby Cooking

      Source: Supper with Michelle

      Source: Whisk It Real Gud

      Source: Drizzle & Dip

      Source: The Salty Marshmallow

      Source: Lexi’s Clean Kitchen

      Source: With Salt & Wit

      Source: Sweet Tea + Thyme

      Source: Sweet Potato Soul

      Source: Host the Toast

      Source: Lexi’s Clean Kitchen

      Source: Chungah Rhee | Damn Delicious

      Source: Two Peas & Their Pod

      Source: Drizzle & Dip

      Source: Whisk It Real Gud

      Source: With Salt & Wit

      Source: The Salty Marshmallow

      Source: My Name is Yeh

      Source: Foodie Crush

      Source: What’s Gaby Cooking

      Source: Sweet Tea + Thyme More

    • 150 Shares

      in health and weelbeing

      I Believe I Experienced Biased Healthcare—and I’m Far From the Only One

      by

      “Surgery?!” That was my first thought after hearing the doctor’s announcement. “Ri-DAMN-diculous,” was my second thought. Although I had no concrete proof, I was sure that I had been subjected to disparate medical treatment because I’m Black. My doctor minimized my concerns and refused to thoroughly investigate my symptoms. This doesn’t just happen to “regular” Black females. Perhaps you remember Serena Williams’ very scary, post-childbirth experience in which her concerns were dismissed. Or maybe you’re familiar with the more recent story of the Black, female doctor who ultimately died from COVID-19 after pleading for medication and routine checks. A 2019 article from Consumer Reporters (via the Washington Post) discussed how gender and racial bias can impact the way doctors diagnose and treat pain. Physicians are more likely to attribute female pain to other issues, such as stress, while ordering tests to investigate male patients with similar symptoms. According to the Centers for Disease Control and Prevention (CDC), in the U.S., Black, Native American, and Alaska Native women are 2-3 times as likely to die as a result of pregnancy-related issues than White women (the numbers get worse as women get older). And a 2019 review published in the American Journal of Emergency Medicine found that Black patients were less likely than their white counterparts to receive medication to ease acute pain, and, according to TODAY, 34 percent less likely to be prescribed opioids. 
      Data confirms that racial disparities in health care exist, and, unfortunately, I can say that I experienced it firsthand. It started in March of 2017 when I felt a dull, nagging pain in my stomach. I took some ibuprofen and paced the living room, hoping that would help. It didn’t. After about an hour, my sister convinced me that we should go to the ER. I was diagnosed with indigestion. 
      I saw my primary care physician (PCP) the next week. My PCP ordered a test and prescribed two medications for indigestion. The next month, I had another episode, only this one was much worse. I took the medicine for “flare-ups,” and it felt like I had just poured gasoline into a fire, inside my stomach. This time, the ER ran a CT scan, but it came back clear. I didn’t know how to feel. I was relieved, because I thought a clear scan meant the problem wasn’t serious, but I still didn’t have any answers.

      I didn’t know how to feel. I was relieved, because I thought a clear scan meant the problem wasn’t serious, but I still didn’t have any answers.

      My previous PCP had left the clinic, but I met with a new one. She referred me for an endoscopy to see into my esophagus and told me to keep taking the medicine. I explained that one of the pills had only made things worse, and I wouldn’t be taking any more. Her immediate response was, “I can’t give you narcotics.” Confused, I explained that I wasn’t asking for pain pills, I was asking for a different antacid. She said she couldn’t give me anything else, and that we would have to wait for the test results. The wait time for the scope was four months. You read that right—four months.  
      My pain became more frequent and more severe, and each time I called the PCP’s office, she told me to keep taking the meds and wait for the scope. At the time, I was traveling for work, and only spent weekends at home. My family was concerned about what would happen if I had an episode away from home. Honestly, I did, and I suffered through them alone in my hotel room. I was too afraid to go to the ER by myself, especially in an unfamiliar city. Finally, an old mentor suggested I talk to her friend who was a gastroenterologist. As unexpected as it sounds, I flew 600 miles away from home for an appointment with him, something I realize not everyone would be able to do. 
      The out-of-state doctor didn’t find anything wrong and suggested that I get an abdominal ultrasound. So, I called my PCP’s office to get a referral for the ultrasound, but she was on vacation and the other doctors in her office were all booked. This time I wasn’t taking no for an answer. I reached out to everyone I could think of looking for a new physician. 
      A friend recommended her doctor. He got me an ultrasound the day after my appointment with him. Two hours after the test, he called with the results: “Your gallbladder is severely inflamed and has to come out.” In less than 24 hours, this new doctor had diagnosed my problem and come up with a treatment plan. Why hadn’t my previous doctor suggested an ultrasound? Why had she insisted on a “wait and see” approach while I was in unbearable pain?

      In less than 24 hours, this new doctor had diagnosed my problem and come up with a treatment plan. Why hadn’t my previous doctor suggested an ultrasound? Why had she insisted on a ‘wait and see’ approach while I was in unbearable pain?

      I don’t have any proof, but I believe it was because she didn’t believe that a Black woman could actually be in real pain. She was too busy assuming I was seeking opioids that she couldn’t provide proper care. She could have easily explored other options during those months. While my former PCP was finishing her vacation, I was undergoing surgery.
      While I’m grateful that my gallbladder didn’t become infected or rupture (which can be life-threatening), the waiting period was exhausting. I was on edge 24/7 not knowing when the pain would strike. I altered my eating habits to eliminate the foods I thought might have triggered the episodes. I refused lunch and dinner invitations from friends and skipped team dinners with my co-workers. After having an episode while driving, I wouldn’t eat before running errands, and never went anywhere by myself.  
      Since I couldn’t predict when I’d find myself in the ER again, I only slept in color-coordinated pajamas in case I ended up at the hospital in the middle of the night. I suspected I was already being stereotyped by one doctor; I thought “looking presentable” might lessen the risk of being judged by another one. I learned to observe how the ER staff interacted with me and my family. At the same time, I dreaded the bills that kept accumulating (they weren’t cheap). I’m thankful that I was able to seek alternative care, but why should I have had to do that in the first place? As I said, ri-DAMN-diculous! 

      Since I couldn’t predict when I’d find myself in the ER again, I only slept in color-coordinated pajamas in case I ended up at the hospital in the middle of the night. I suspected I was already being stereotyped by one doctor; I thought ‘looking presentable’ might lessen the risk of being judged by another one.

      If you’re in a similar situation, know that you deserve a doctor that listens to you. Fight until you find that doctor. Speak up if you don’t think you’re being taken seriously. Ask your physician to consult a colleague or get your own second opinion. Ask people you know for recommendations. Read online reviews. If you switch doctors, tell the new one about your previous experience, and let them know exactly what you are looking for. If they seem upset or offended, grab your purse, and run. Your health is too important for your concerns to be dismissed. You deserve a doctor that believes you. More

    • 150 Shares

      in health and weelbeing

      10 Game-Changing Habits to Reach for When You Feel Out of Shape

      by

      So January 1 came, 2020 ended (finally!), and you set some goals to get healthier this year. But you know how resolutions go: by February or March, your well-intended resolutions will have become a thing of the past. Or perhaps you’ve been hibernating all winter (or all of 2020), and healthy habits were the least of your concerns. No matter how on track you feel now, there will be times when your motivation waivers and workouts fall by wayside. You might even find yourself complaining to your mom or best friend about how you’re out of shape, as if there’s a “shape” that defines whether you’re healthy or not.First of all, let’s rebrand this “in shape” idea to mean your healthiest self, which looks and feels different to everyone. Being in shape is not a number on a scale or even a six-pack of abs. After all, a dress size could never be powerful enough to give you limitless energy or radiant confidence. Instead, being in shape is a way you feel. When you don’t feel in shape (thanks to that aforementioned lack of motivation or, you know, 2020), here are 10 habits to adapt to get back in shape and feel your best. 

      1. Fit in more non-exercise movement
      You don’t need a 60-minute workout session or access to a gym to get in shape. Instead, live a more active lifestyle overall by fitting in non-exercise movement into your routine. Even if you have a typical desk job, there are many ways to move more. For example, walk your dog more often, stand while working, try gardening if you have a yard, clean your house more frequently, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls. Change your goal from fitting in workouts to just living less sedentarily. For more ways to fit in movement, click here.

      2. Don’t ignore cravings
      Cravings are not mistakes or punishments, and they’re not there to sabotage your health goals. Cravings are actually one of the ways our bodies try to communicate with us. Plus, if we have a major craving for pizza and force ourselves to eat another boring salad instead, it can lead to bingeing, restrictive eating, and an unhealthy relationship with food. Instead, find alternatives with nutritious whole foods to nourish your body, like dark chocolate squares (for your sweet tooth) and sweet potato fries (for your salty cravings). If that pizza craving strikes again, score a frozen cauliflower crust from Trader Joe’s to top with tomato sauce and organic cheese, or try spaghetti squash in your favorite pasta recipe. For any other craving, check out these recipes to find a healthier alternative. 
       
      3. Make exercise enjoyable
      Maybe you think those always-in-shape women are the rare breed that came out of the womb loving jumping jacks and jogging, and you just happened to miss out on the magic workout-loving genes. But guess what: that isn’t true. You may not innately enjoy exercise, but you can find joy in exercise. For example, try a workout like dance that feels more creative, notice how centered and peaceful you feel after going on runs, or maybe even fall in love with the stability and routine of moving your body every day. Don’t work out because you have to; work out because you want to. Focus on how exercise makes you feel, and if you don’t enjoy HIIT circuits or weight lifting, find a new workout you’ll look forward to. 

      4. Keep a routine
      Getting (and staying) in shape is a series of simple habits. That’s it. Turning healthy practices into habits is helpful because you won’t have to debate whether or not to follow through with each healthy habit; you make like Nike and just do it. If a yoga flow is part of your daily routine, you don’t think about whether or not you should fit it in on a busy day. You’ll prioritize it because it’s a non-negotiable, just like brushing your teeth or scrolling through Instagram (guilty). To build habits, start with something even easier than you think. Even two push-ups a day can turn into 60-minute workouts. Also, designated morning and nighttime routines are crucial for an overall healthy life because they set your entire day up for success.

      5. Utilize your calendar
      Working out takes more than just deciding you’re going to work out. Making a plan and then adding it to your calendar ensures you’re not only setting realistic expectations, but you will follow through on them. When it comes to figuring out a workout routine, begin with what you know will work for you, not with a challenge. You can’t get to five or six workouts a week if you don’t master one, so start with whatever feels doable. Whether it’s Monday morning or Saturday afternoon, find a time that works for you to exercise. Write it on your calendar and treat it like any other work meeting or appointment: show up on time, be prepared, and don’t skip.

      6. Eat more vegetables with every meal
      Hoping to make some diet changes but not sure where to start? Or maybe going clean feels overwhelming because you’re so used to takeout? The answer: don’t worry about changing, transforming, or taking away food groups. Instead, eat more vegetables. Adding veggies can not only make you crave vegetables (yes, really), but it can also subconsciously crowd out processed and sugary foods (totally guilt-free). Do you love eggs for breakfast? Instead of forcing yourself to have a smoothie, add spinach to an omelet or put avocado on top. Do you eat pasta regularly? Throw in some kale and asparagus for nutrients that keep the body healthy without feeling deprived. When you focus on adding in more of the good stuff, you see food as fuel, rather than in categories of “good” or “bad” (and just like bad boys and the cookie jar, we want it more when it’s off-limits).
       

       
      7. Be flexible
      Reality check: there will be times when you’re too tired to work out, or you want to enjoy a glass of wine and an entire box of mac n’ cheese. Maybe you sleep through your alarm and miss a morning workout, or you’re not in the mood for a smoothie. Those times don’t mean you’re out of shape; they mean you’re listening to your body. Have an easy and flexible backup plan so that you don’t give up when your plan doesn’t pan out. If you’re exhausted or busy, go on a walk after dinner or do a yoga flow before bed instead of a workout. Likewise, have a wide range of healthy meal options so that when you’re not in the mood for the meal you had planned, fast food isn’t the only alternative. Have back-ups, be flexible, and listen to your body (even above listening to your workout plan or schedule).
       
      8. Invest in your health
      There’s a reason pricey programs work (even if only temporarily): when people invest money, they’re more likely to stay on track. Try investing in an online subscription, a new pair of leggings, or a pretty yoga mat, and see if your motivation changes. Likewise, invest in healthy produce. Because fresh produce goes bad much quicker than a frozen pizza, you’re more likely to go for a meal incorporating the fruits and veggies, if for no other reason than you don’t want your money to go to waste. Also, think of how you can invest time and energy too; the more you invest in yourself, the more you will become a priority. After all, there’s nothing more worthy of time, energy, or money than your healthiest, happiest self. Invest accordingly. 

      9. Focus on each individual choice
      When it comes to health, we often think we have to be all in or all out. Have you ever thought, “I’ll start eating healthy again on Monday,” or “I’ll work out once this stressful week is over?” Maybe you had a few slices of pizza one night, and your diet spiraled the next few days (might as well eat the whole carton of ice cream and get McDonald’s for breakfast since you already “slipped up,” right?). But all-or-nothing thinking automatically sets us up for failure. Instead of seeing “getting in shape” as a long-term project, focus on each individual choice. You don’t have to wait until the next day, week, or month to start over. In fact, you don’t ever need to “start over.” Some decisions will be out of pleasure (you deserve that slice of pizza!), but those decisions don’t mean anything other than you wanted a slice of pizza, and they shouldn’t impact future decisions.

      10. Change your motivation
      If you’ve skipped workouts for weeks or are ordering takeout more often than you’re cooking, your motivation might not be motivating enough. Reevaluate why you want to get in shape in the first place. “Going to the gym every day” or “running a marathon” are fine resolutions, but you need to look at the bigger picture to stay motivated. Will getting in shape help you live a longer, healthier life? Will running a marathon increase your confidence?
      When you identify the true motivation and find a purpose for staying in shape that has nothing to do with the way you look, healthy habits not only become sustainable, but become enjoyable. You’ll no longer feel like you have to exercise. Instead, you’ll want to exercise because it will make you less stressed throughout the day, or because being active now means you’ll stay healthy as you get older, so you can live a long life with the people you love. Now that’s more motivating than a number on the scale.
       
      What do you do when you feel out of shape? More

    • 75 Shares

      in health and weelbeing

      The Best At-Home Valentine’s Day Plans

      by

      No matter if you’re newly dating, recently single, have been in an LTR relationship for a decade, or if the longest relationship you’ve ever had is with your work wife, Valentine’s Day is historically stressful. Pricey menus, overbooked restaurants, or the shame of being single? No, thank you. And don’t get me started on that awkward phase when you just started seeing each other and aren’t sure if you’re at the buying-presents level or if you should keep it casual (for reference, I started dating my boyfriend around Valentine’s Day years ago. He got me a nice bracelet, and I got him a joke golf ball holder that looked like a pile of poop).It’s true: Valentine’s Day can kind of suck. But not this year! We’ve dealt with a hellish 10+ months and a crazy increase in stress, so we all deserve a little extra love on February 14. No matter what your relationship status says on Facebook, here are the best at-home plans to make your Valentine’s Day stress-free, enjoyable, and special. Overpriced restaurant menus and depressing nights alone need not apply.

      Order a hosting box to upgrade your night in
      If you’re looking to make your night special but don’t have the time (or energy) to figure out how, why not order everything you need straight to your door? Pass the Salt elevates your night in by delivering a box based on your needs and your night. Complete with seasonal cocktail fixings, tablescape accents, conversation-starters to help you reconnect, a playlist to set the mood, and an on-theme movie night rec in case your date night turns into movie night (it always does, right?). The best part? Pass the Salt works with small artisan brands and family-run companies, so not only will your date night in be filled with unique accents and interesting pieces that no one else has, but you’ll feel good about what you buy. Your significant other will be so impressed! 

       
      Have a picnic
      Because what’s more worthy of a romantic holiday than a picnic? If it’s warm where you live, enjoy the weather by spreading a picnic blanket in the backyard or nearby park, and enjoy dinner (and a bottle of wine) sitting under the stars. And if you live by a beach, lake, or forest? Even better. If it’s too cold outside, DIY your own picnic by lying a blanket on the floor in the living room. Make it extra cozy with a lit fire or candles, and enjoy a romantic evening that will feel more special than your average night in. If you’re long-distance, mail your partner candles, order pizza on Postmates (for both of you), and send over a Zoom link so you can have the same experience together from miles away.
       
      Relive one of your favorite trips
      After almost a year of staying at home, Valentine’s Day might feel like just another milestone cooped up at home. The answer? Bring vacation to you. If you had a magnifique trip to France a couple of years ago, look through pictures, play French music, and cook some croque monsieurs. If you were planning on taking a beach trip this year that got canceled, make some piña coladas and put on a sundress. You can also recreate the trip you’ve always wanted to take together: make sushi if you’ve both been dreaming of visiting Japan, or set up a DIY poker table to transport yourselves to Las Vegas. And if you’re in different locations this year, reminiscing about experiences and reliving happy memories will make your Facetime date feel more special. 
       
      Recreate your favorite restaurant or hotel at home
      Do you miss fancy date nights out? Get takeout from your favorite date-night restaurant (bonus points for supporting local businesses), or mix it up by ordering a few different kinds of food for a buffet of all your favorites (eggplant parmesan and spicy tuna rolls? Yes, please!). Light candles and get out a nice table cloth to create a romantic atmosphere. Make it extra special by dressing up in nice clothes or even just spritzing on your nice perfume. You’ll feel like you’re at a fancy restaurant, but without the expensive prices and sometimes weird food (who likes escargot, like really?). Oh, and if you miss romantic sleepovers at hotels, change your sheets, hang up fancy robes in the closet, and leave all distractions outside of the bedroom. 

      Create your own spa experience
      Breakups are never easy, especially when the month of love comes along to remind you. The fix? Put all your energy and love into self-care with an at-home spa experience. First, set the atmosphere. Dim the lights, light candles, diffuse essential oils, turn on relaxing music, and put on a cozy robe. Stock up on all the luxurious products you love, whether it’s a CBD bath bomb or a high-quality hair mask, and get ready for a full day of pampering. Take a bath, indulge in dry brushing or exfoliating, give yourself a facial massage for relaxation and de-puffing, and finish off with a manicure or pedicure in your favorite color. End the night with a glass of champagne or a cup of tea.

      Have breakfast in bed
      Sure, breakfast in bed is typically for mornings, but why not make it a nighttime thing? Breakfast for dinner is always fun (scrambled eggs, anyone?), and eating it in bed (with a mimosa or two) will feel like you’re at a luxurious hotel or on vacation. Trust me, you’ll be thrilled you don’t have to go out for date night when you’re relaxing in pajamas, eating pancakes, and bingeing Sex and the City for five hours straight (without anyone telling you to change the channel). 

      Do all your favorite traditions for yourself
      If you love typically love Valentine’s Day, carry on with all the same traditions. But this year, dedicate the traditions to the most worthy relationship: the one you have with yourself. Buy yourself your favorite flowers, indulge in a fancy box of chocolates, or treat yo’ self to that splurge item you’ve been wanting. Write yourself a love letter, cook your favorite meal, and light some candles for some romantic NSFW time (thank god you don’t need two people to orgasm, am I right?). While it may sound cheesy and feel silly, spending the money, time, and energy on yourself that you would normally spend on someone else will remind you that self-love is truly the best kind.

      DIY a wine and paint night
      Wine and painting classes are all the rage these days, so why not recreate them from the comfort of your own home? Order some cheap canvases and paint supplies online, look up a Youtube video for step-by-step painting, and pour a couple of glasses of wine for your friends. You’ll have a lot of fun, get your creativity on, and maybe even come away with new portraits to hang up in your homes (or you’ll laugh at how bad they turned out, but either way, it will be a great time). 

      Host a tasting
      Since you can’t take a girl’s trip to Napa Valley this year, bring Napa Valley to you. Host a simple wine tasting by sampling a few local wines (#supportlocalbusinesses), or get more detailed with cheese or chocolate pairings. Don’t forget an Insta-worthy cheese board, which is always a crowd-pleaser. And if you want to step up your game, create cards for the titles or origins of each wine, the different notes in each sample, and what foods they pair well with (so bougie). If beer or whiskey is more your friend group’s style, sample a few different types for a DIY flight. Pair with pretzels and beer cheese or takeout from your favorite brewery. This is your important reminder that a box of chocolates pairs well with just about any alcohol. 

      Bring the sports bar to you
      If your group of friends is more the “screw Valentine’s Day” type, it doesn’t mean you shouldn’t have fun on February 14. Forget the fancy foods and elegant wine; opt for something a little more casual and enjoyable by turning your home into your favorite local sports bar (every friend group has one). Turn on a pre-recorded game, ESPN Sports Center, or any past-season highlights to set the scene. Grab some beers and make (or order) all of your favorite bar appetizers like wings, pizza, or onion rings. If the night breaks out into a game of good old-fashioned beer pong, we’d call you genius. Loungewear attire required. 

      Have a party for one
      Because you don’t need to have company over to have a dinner party, plan a special night in for just you. Hang up string lights, make some mini appetizers, pop the nice champagne, turn on jazz music, and dress up in your favorite dinner-party attire. Why should you dress up your home (and your OOTD) just for other people? After all, celebrating yourself is the best possible occasion to bring out the nice silverware. Oh, and if your idea of a “party” looks more like beer kegs and loud music, why not throw one at home for yourself? A beer keg might be excessive (no judgment, either way), but pour yourself a cold beer, turn on the playlist that makes you want to dance, and snack on your favorite party food. Rager for one, please!

      Movie marathon
      For a special night at home, don’t settle for the same Netflix show you watch every night (Bridgerton can wait until tomorrow). Switch it up by planning a special movie marathon. Watch as many movies as you can get through of your favorite franchise like Harry Potter or Star Wars, or pick a genre you love (’80s teen movies or historical dramas are both classic choices). Get all your favorite movie snacks, put your phone away, and snuggle up in your coziest sweats for a movie marathon. The best part about being solo with no one else to disturb you is that you can fantasize about Mr. Darcy, John Cusack, or Gal Gadot all night long (whatever tickles your fancy). 
       
      Create a self-love night
      Not to sound like a broken record, but the most worthy kind of love is self-love, whether it’s Valentine’s Day or not. Spend February 14 getting to know yourself, wooing yourself, caring for yourself, and prioritizing yourself. Plan out a schedule in advance of all the things you want to do to practice self-love. For example, revisit a childhood hobby, make a playlist of all your favorite songs, create a vision board, make a list of what you love most about yourself, cook an indulgent meal you love, and watch your favorite movie. For some more reflective self-love, try journaling prompts dedicated to getting to know yourself better, or squeeze in as many activities as you can from our Self-Love Challenge. 

      What are your Valentine’s Day plans this year? More