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      New Year’s Sucks When You’re Plus-Size—Here’s How to Manage the Weight Loss Pressure

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      Every New Year’s Eve on the dot, I grab a fresh new notebook and write some goals. And you might be surprised to know that even as a proud, plus-size woman who is in recovery for an eating disorder, without fail, “lose weight” always weasels its way onto the list. Somehow, I always manage to convince myself after years of trying and failing that “this year will be the year!” And almost always, it doesn’t start with me creating a workout plan or trying to become healthier; I retreat to negative emotions and behaviors that mimic disordered eating patterns I thought I’d left in the past.
      But why do I make this lofty goal every single year? Because we’re told it’s the #1 goal to make, especially if you’re overweight (which, might I add, is so subjective and means very little about someone’s overall health). Every year, we see commercials, ads, magazines, articles, and more about the best ways to lose weight, how to drop the pounds (usually with some form of “finally!” or “once and for all!”), and I expect in 2020, how to lose all the weight you gained in quarantine. And as a plus-size person, it’s damn exhausting. 

      We’re inundated with reasons why looking like us is a problem
      It’s one thing to make a goal to get healthier. I think it’s a goal most of us should have every year. We could all stand to drink a little more water, try therapy, find a new vegetable you love, and hit a fitness goal or milestone. But as a plus-size person, seeing hundreds of people on social media, in ads, and more make it their #1 goal for the year to lose 10, 15, 20 pounds just makes us feel like our bodies are wrong.
      Of course, it’s optimal to want to feel and look your best; and for many people, losing weight helps them do that. I don’t want to take that away. But it’s always rooted in fatphobia. People are horrified that they’ve gained weight because being anything but thin is the worst thing there is. This time of the year, it feels like I’m being thrown reason after reason why my body isn’t what people want to look at. 

      This time of the year, it feels like I’m being thrown reason after reason why my body isn’t what people want to look at. 

      Not making a weight loss goal is often seen as “brave”
      But then, we have the people who want to call us out when we don’t make a weight loss goal. When I say that my #1 goal of the year is to love myself, regardless of my size or how I look, people respond as if sharing my authentic self is courageous and brave, when I don’t have a choice. Why are we brave for simply choosing to not give into the pressures of diet culture? Why is it brave to not have the mental capacity to try keto or paleo or whatever random diet being shoved down our throats in that blip in time? I’m not brave for choosing to love myself instead of promote the thin ideal, and to say so makes the point that wanting to lose weight should just be the norm, when in fact we should be actively moving away from that ideal.

      My body constantly looks like a before picture
      We’ve probably all seen the memes about “expectations and reality” on Instagram, sharing how posing can make your body look different. I appreciate and love the message that all bodies are beautiful, and I think it’s important to see that even people you think are the most beautiful and thin have insecurities. But as a fat person, I don’t have the option to pose in a way that makes it look like I don’t have rolls or so you can’t see my double chin—my natural body looks like the before picture for some of these memes. The body positivity movement was created by fat people, for fat people, and it’s frustrating to see these posts that are still entirely rooted in diet culture and white thin privilege be spouted as “loving oneself.” It’s crushing to constantly see a body that looks like mine be torn apart or told that it’s wrong; that having love handles is undesirable, that the sheer nature of becoming thinner will make you a happier person, when my body looks just like all of these pictures we’re supposed to be disgusted by. 
      Like I said, I want people to be healthy and happy, and I cannot deny that for some, losing weight can be a healthy process that makes them feel better about themselves physically and mentally. If losing weight is something you can do in a healthy way, I’m so into it. And having before pictures to recognize your progress might be a good tool for you to use. But watch how you talk about yourself in them. You were beautiful before; there was nothing aesthetically wrong with your body before. 

      When people we already deem as thin are told to lose weight, it sets the ideal that even thin bodies aren’t good enough
      Since I was young, I’ve had a hard time discerning how someone who’s already thin could be insecure. My weight has been a topic of anxiety my whole life; how could one possibly feel bad about themself if they already have everything I’ve ever wanted? But when it’s a goal for everyone to lose weight, what’s the ideal? If thin bodies aren’t good enough, what does that make mine? It feels like I’m chasing after something I can’t even achieve because even once you achieve it, you’re expected to do more, be more. 

      So, how can you deal? 
      There’s no way for us to get around New Year’s resolutions, but there are ways to handle the season without feeling like the punchline all the time.

      Set boundaries with loved ones

      If you have loved ones who make comments about weight often, engage in assertive communication about how it affects you. There’s nothing worse than working on something within yourself all to have to deal with the people around you not understanding it. Set boundaries for the communication you have with each other, whether it’s talking about meals, health goals, how much or how little you’re eating, how much activity you’re engaging in, and more. 

      Set intentions

      When you feel the weight loss pressure come along as you’re working on being healthier, it’s important to set really clear intentions for yourself. What do you truly want to accomplish? “Get healthier” might feel like an easy goal, but it’s easy to get jumbled. Make this goal tangible, like do 10 pull-ups or eat more protein three times a week for a month. 

      Address all-or-nothing thinking

      When you feel yourself leaning into the mindset that someone smaller than you wanting to lose weight has a reflection of your own self-worth, it’s time to reassess your focus. Is there fact in what you’re thinking, or are you creating this narrative in your head because you’re self-conscious? Therapy is a great tool to learn coping mechanisms to help with this type of thinking, or I love journaling. More

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      Every Hack I’m Actually Trying to Get Healthier in 2021

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      I started 2020 pretty strong. I went to my gym about four days a week. I was trying new recipes. I started a bullet journal. I felt very prepared to take on the next decade of my life. And yada yada, one thing led to another, and here I was, July 2020, and I, like many others, had fallen off. For the record, there was a global pandemic, but I wasn’t doing so hot. I reignited myself, made some updated goals that fit the times, and went on my merry way. I’m here to say: I feel 100 times better now than I did then, and I’m carrying that same fervor into the new year. But I’ll be the first to admit: health “trends” are not my jam. I need something that’s going to stick. I don’t want to completely overhaul my life and routine, and I’ll never dare give up socializing over food and alcohol. So, what’s a girl to do? Here are the health hacks I’m actually planning to implement into my life in 2021. 

      1. “32 Before Brew”
      I saw this on Instagram a while ago, and it has changed my life; however, after the holiday season, I’m sure I’ll need to reassign this goal to myself. Basically, it’s the idea that you drink 32 ounces of water before you drink your cup of coffee in the morning, which I found genius. It’s an easy, pretty straightforward concept, but I love that it gets me drinking water first thing, and it reminds me to keep drinking water after I’ve had my coffee. If I don’t drink water during the workday, it’s so hard to catch up and drink enough later, and this keeps me accountable all day, starting with the morning.

      Source: @lolaomonaija

      2. Controlling volume instead of portions
      I will never be someone who eats like a bird. If I’m eating a meal, I’m eating a meal; that’s all I’m going to say. But adjusting portion sizes is often a recommended hack for being able to still enjoy all the foods you love without eating in excess. Instead, I’m opting to try focusing on the volume of food I’m consuming versus how much. I can eat an entire plate of pasta, but I also want to bulk up the meal with protein, a side salad, and a big glass of water. I feel fuller, faster, and it builds my meals upon nutrients rather than going into it controlling how much I’m eating, which can often lead me to disordered eating. If I want to go get McDonald’s, I’ll drink a lot of water and add extra veggies or protein to my cheeseburger (highly recommend—one of the best hacks I’ve ever seen is asking for double meat and splitting the sandwich in half to eat two open-faced sandwiches!). 

      3. Finding alternatives to the foods I crave
      If I tell myself that I can’t have pizza or pasta or chips, it’s all I’ll want, and it’ll lead to a binge. Always. No foods are “bad,” so I can easily find or make alternatives to my favorites that feel better (and sometimes taste better too!). Currently, I’m loving MyBizzyKitchen’s healthier pizza dough recipe, I’ve swapped regular chips for baked versions (Peetos are my current favorite spicy chip alternative!), and I’m using the above hack to enjoy pasta and other foods that are easy to overindulge in. 

      Source: @gabbywhiten

      4. Creating “ceremony” in the evenings
      Mental health is important as well, and it’s especially necessary to create goals around this too. A therapist once recommended creating “ceremony” around normal day-to-day routines as a way to reorient your brain into a specific task and make these feel like an event more than another thing to tick off your to-do list. 
      One way I want to practice this is through working from home and separating my workday from my evening. When the clock strikes 6 p.m., I’m closing the computer, lighting a candle, drinking something other than water (see the next tip!), and reading 30 pages of a book, or maybe I’ll watch a YouTube video or an episode of a show. (As long as it’s not work or scrolling on my phone, I’m game!) I want to create a ceremony, or a ritual, around ending the workday. When I light the candle next to my bedside, it’s time to finish work for the night. 

      5. Swapping to a different drink in the evening
      Drinking water is not my strong suit. I have to really force myself to stay hydrated, especially working from home because it’s easy to sit at my desk and not fill up my water bottle all day. So, I’m taking a slightly different approach to fixing that problem this year, and it’s allowing myself to drink anything but water in the evenings. Don’t get me wrong, I will still drink water with dinner, to take my medicine before bed, or just simply to sip throughout the night. But right after work ends, whether I’m hankering for a bubbly soda, sparkling water, or an adult libation, I’m letting myself have it instead of forcing myself to stick to water only. It encourages me to stick to water as much of the day as I can, but I know I can “indulge” with something else to change it up.

      Source: @theplussizedprep

      6. Create challenges for workouts
      Motivating yourself to workout at home when the gym isn’t an option is hard. Why would I push hard if no one can see me? Why would I create or follow a routine if I don’t have to? There’s nothing holding me back from stopping in the middle of a workout just because I don’t feel like it. So to keep myself motivated and inspired, I’m creating challenges for myself. I’ll tell myself to work out three times a week, and then after I do that for four weeks straight, I push it to four days a week. Maybe I’ll try to do yoga every day for seven days straight, and then the next week I focus on doing 20 minutes of cardio a day. Making these small, reachable goals every week rather than some overarching goal of “work out more” is much easier to follow and accomplish.

      7. Keep your phone in another room while sleeping 
      I can’t be the only one who wakes up in the middle of the night, checks their phone, and ends up staying awake for way too long because I end up scrolling for no reason at all. I really try to limit how much I use my phone before bed, but if I keep it next to me, I’ll inevitably use it any time I wake up (including first thing in the morning). By keeping it away from my bed, I’d have to get up to grab my phone if I want to use it, and when I’m half-asleep at 4 a.m., that’s unlikely to happen. Prioritizing better sleep is a major goal of mine in 2021, and I’m trying this first!
      This hack also might help me hit snooze less because I’ll have to get up to turn the alarm off. Win-win!

      Source: @crystalinmarie

      8. Add movement into every part of your routine
      If starting from no workouts to five a week feels daunting (for one, it is!), try just adding different forms of movement into every part of your day. Turn on some music (maybe a glass of wine!), and dance around the kitchen while you cook dinner. Maybe you do some stretches from the couch while watching your favorite show. You could try setting a timer during the day to get up and get more water and move around for 10 minutes. You don’t have to follow an eight-week intense HIIT program to feel the benefits of moving your body more, and finding small ways to add that in (especially while working from home) is beneficial too. More

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      13 Ways to Cleanse Your Life

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      Sure, you’ve heard of (and probably dread) spring cleaning, when you change the pillows, flip the mattress, and deep clean your bathroom, but we also stan a cleaning at the end of the year that cleanses more than just the home. Take a cue from nature: the trees are shedding their leaves, so why shouldn’t we? The end of 2020 is the perfect time to let go of physical, mental, and emotional toxins. So what’s the best way to clean up your life during a time where we’re always distracted, on-the-go, stressed, or busy? Try these 13 holistic challenges simultaneously, or tackle one challenge every day to Marie-Kondo your health, wellbeing, and entire life.
      1. Simplify your diet
      When it comes to cleansing nutrition, a juice cleanse doesn’t have to be your go-to. Instead of opting for a totally different diet, simplify your diet. Focus less on frozen meals, processed products, or a plethora of sauces, dressings, and dips, all of which have a multitude of ingredients. Instead, prioritize whole foods that come from the earth, not a factory. Make sure the majority of your grocery cart is from the produce section or full of whole foods like beans, lentils, rice, or quinoa. Make meals more flavorful with whole ingredients like herbs, spices, olive oil, or apple cider vinegar. Yes, you might be opting for processed foods as a way to simplify your life and make meal time easier, but trust me, a few fresh, whole ingredients is way simpler than an ingredients list that you can’t pronounce. 

      Source: @ariellelorre

      2. Refresh your personal finance
      Money is not just something you make and then spend; it’s your life’s energy force. Think about it: money is an exchange of value for the effort and energy we give about 40 hours every single week. Take a look at your bank accounts and credit card statements to reevaluate how you’re spending your life’s energy. Does it really bring you joy to go to drinks with the friend you don’t have fun with or to buy the top you’ll never end up wearing? Managing money based on what does and doesn’t bring you joy will reduce stress that comes with spending money on the vacations, items, and experiences that you truly love.
      If money is a consistent source of stress for you and you feel like you’re always coming from a “lack” energy instead of an abundance energy, try cleansing your spendings. Temporarily cancel recurring charges, increase your savings by five percent, order out less, or designate certain days of the week where you won’t spend any money. With the money you do save, consider investing it in yourself: get the gym membership, purchase that online course, or put more into your savings account for future you. The more money you put into something, the more likely you are to make it a priority. 

      3. Limit stress and clear out negative emotions 
      You’ve probably heard of a juice detox, but what about an emotional detox? Sometimes we need a little extra focus on removing impurities in the mind, too. The goal of an emotional detox is not to totally totally get rid of negative emotions (ups and downs are a part of being human, after all), but rather to clear out emotions that are stagnant and no longer serving us. Try recording negative emotions, coming up with a plan of action when negative emotions come up, or go on a full-on complaint cleanse. Since a big (unavoidable) piece of mental health is stress, prioritize cleansing that too. Limit stress by scheduling breaks and downtime into your calendar, forgive yourself (and others) for making mistakes, and incorporate CBD to limit day-to-day or chronic stress (bonus tip: try any of the products from Equilibria, which is our very favorite for stress relief). 

      Source: @kelclight

      4. Reassess your relationships
      Whether online or in real life, unfollow toxic people that drain your energy instead of lift you up. Make a list of the people you come in contact with most often, including friends, roommates, family, coworkers, etc., and ask how you feel being with each person. I don’t know who needs to hear this, but you should only be giving your precious energy and time to people who are deserving. That means people you’re proud to be around, people who bring you joy, and people who make you feel loved. If you find that some unavoidable people don’t fall into this category (like a jealous coworker or a toxic family member), you can still consciously decide to give them less thought and energy, even if they still require your time. 

      5. Designate a tech-free space
      Sadly, technology is a big part of cleansing because it’s a big part of our lives. While tech is often unavoidable (we need to make a living somehow, you know?), try to designate one space in your home that’s tech-free. Try the bedroom, kitchen table, or corner where you keep a yoga mat and meditation pillow to create one space in your home where Netflix, Instagram, and Slack are not allowed. Having this tech-free space will remind you to have some “off” time every day, whether it’s during dinner with your significant other, while meditating and working out, or right before bed.

      Source: @the_stables_

      6. Cleanse your social media
      If it tickles your fancy, take a social media detox and delete all the life-sucking apps (sorry, was that dramatic?) from your phone for a designated period. However, also be mindful of how you can keep your social media habits cleansed, even after the detox is over. Utilize the mute or unfollow button for accounts that don’t inspire you, stop checking your phone first thing in the morning, and turn off all notifications. Yes, I said “all.” When your notifications are on, whether it’s a like on Instagram or an iMessage, you’re no longer in charge of your own life and habits. The phone buzzes or lights up to tell you when it’s time to check your texts or Instagram feed, instead of being able to choose when is best for you to check your phone. 
       
      7. Donate “excess” clothes
      You knew that organization would come into a life cleanse at some point (or you would if you binged Get Organized with The Home Edit in a day as I did). In my opinion, the closet is the most important space to start with, as it’s often a representation of what we need to let go of. For example, donate or sell clothes that don’t fit. Period. Holding onto items you hope you’ll fit into one day is only stopping you from loving, accepting, and dressing for who you are right now. Also, in the most Mario-Kondo fashion ever, get rid of what doesn’t spark joy. Even your clothing items should bring value to your life: a cozy sweater that keeps you warm, a sparkly necklace that makes you happy, a nice bra that makes you feel sexy, or a dress that reminds you of that shopping trip you took with your mom. If they don’t, time to make room for something that will. 

      Source: @waityouneedthis

      8. Refine decision making 
      We make a lot of decisions every single day, even just within the first few minutes of waking up: whether or not to hit snooze, what to wear (which is approximately 100 different decisions), and when to turn on the coffee pot. The little decisions add up to feel so overwhelming that we become unable to make even the most basic decision. Decision fatigue is real, people! To keep up with healthy habits and improve your overall wellbeing, limit decision making as much as possible and reduce decision fatigue. Meal prep all your lunches, sign up for online workout classes in advance (or put a workout in your calendar), do the dishes right after dinner without the choice to do them later, and try a go-to outfit formula so you don’t have to think about what to wear. 

      9. Get sweaty
      The word “detox” has basically lost its meaning since it has become one of the most over-used buzzwords in the wellness space. However, there’s one sneaky method that can actually help the body get rid of toxins, and guess what: it’s not a juice cleanse. “The primary detox organs are the liver and kidneys, but sometimes they’re not able to get rid of certain toxins,” Jeffrey Morrison, MD, told Well + Good.  “What doesn’t leave gets stored, so the body gets rid of it through a secondary system, which is sweat.”
      That’s right: the embarrassing stuff you try to prevent with antiperspirant and prevents you from going straight to work after a hot yoga class can help your body rid itself of toxins. Add “detoxing” to the long list of reasons to exercise. If you’re not exercising regularly or prefer low-impact workouts that don’t break a sweat, try taking a steam shower or finding a sauna near you. 

      10. Spend time in silence
      When’s the last time you actually sat in silence and did nothing? Yes, I mean without the TV on or Instagram pulled up on your phone. Sitting in silence is one of the most crucial and effective things we can do to declutter the mind. Think of it like plugging your phone in the charger when its battery is running low; when the brain is always on, it never gets a chance to shut off. Cozy up on the couch and stare at the fireplace, spend two minutes taking in every scent, sight, and smell, sit on a park bench and take in the scenery, or try meditation. The more uncomfortable sitting in silence is, the more you probably need it. 

      Source: @aroundthewaygyrl

      11. Reassess your schedule
      That’s right: you can (and should!) detox your schedule too. Try looking through a few days or a week of your planner to get a better understanding of what you’re doing all day, every day. If you don’t schedule and plan out every second of your entire life like I do (how does anyone live without an overly detailed planner!?), consider tracking every activity and task for a couple of days to get a good understanding of how you spend your time. Include everything from work projects to a five-minute Instagram scroll. Once you know exactly how you’re spending your day or week, reassess what’s really worth your time and energy. Find the pockets of time that feel like a waste (looking at you, TikTok scroll), and reassess how you can fill that time differently to make you happier or calmer. 

      12. Get some indoor plants
      You don’t have to have an inherent green thumb to know that plants bring, attract, and give off good energy. It’s believed that they ease stress, purify the air, boost creativity, and help increase productivity. In other words, having a plant in your home or workspace can simultaneously cleanse stress levels, your work quality, and the air. BRB, my apartment is about to become a forest. Don’t have much of a green thumb? Click here for how to keep your indoor plants alive, or check out these houseplants that you won’t kill (promise!). And if you’re really not about that plant-life, some affordable fake plants couldn’t hurt (if nothing else, they’ll look really in your home!).

      13. Detox your sleep 
      I like to say that everything starts in the bedroom. Get your mind out of the gutter–not like that (although that might be true too). I mean that sleep is one of the most crucial elements to our overall wellbeing. Thanks to factors like stress at work, overexposure to light, and Netflix binges (curse you, Love is Blind!), more people than ever are relying on coffee to get through their day (forget about optimizing health). To fully achieve a cleansed life, you need to regularly get 7-9 hours of quality sleep a night. If you’re not waking up refreshed and staying energized throughout the day, your sleep (or lack thereof) might be to blame. Detox your sleep routine by limiting light in the evenings, perfecting your sleep environment, and stick to a sleep schedule. 

      How do you cleanse your life? More

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      50 Things You Can Do to Be Healthier and Happier in 2021

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      As much as we want to head into each new year with excitement and motivation, it’s not always that easy. While it can seem like new beginnings and fresh starts for some of us, New Year’s resolutions can also set us up for disappointment. There’s so much pressure to reach lofty goals like “exercise every day” and “lose 10 pounds.” While those are certainly valid resolutions to strive for, far-off or difficult goals can make the start of 2021 feel like a burden instead of a blessing. No one looks forward to starting a diet, right? Plus, it’s easy to lose motivation when you’re focused on a number on the scale or a specific guideline to follow. Instead of heading into the new year with far-off goals that will only disappoint you (sorry, not sorry), there are so many small steps you can take to be your healthiest and happiest self this year (that you’ll actually be able to keep). We’re running through 50 (yes, 50!) concrete steps you can take to boost endorphins and keep your health on track. And while some are focused on diet and exercise, there are also so many ways to improve your wellness beyond being physically fit. After all, you could eat a perfectly clean diet and exercise every day, but if you’re not taking care of yourself in other ways, you can never be truly healthy. Here are 50 things you can do right now to be healthier and happier this year (that have absolutely nothing to do with eating less sugar or burning calories):

      1. Say “thank you” instead of “I’m sorry”
      2. Make your bed every morning

      4. On days you don’t feel like exercising, try one of these workouts

      6. Schedule all your doctors appointments for the year (virtual counts too!)
      7. Download a meditation app like Headspace or Calm
      8. Sit in child’s pose for a minute when you’re stressed
      9. Buy yourself flowers
      10. Call a friend or coworker instead of texting

      Source: @crystalinmarie

      11. Eat the rainbow by trying a variety of fruits and vegetables 
      12. Go stargazing and get fresh air
      13. Drink a glass of water before and after every meal
      14. Start a cookbook club

      16. Go on more walks
      17. Delete the news apps on your phone
      18. Sneak leafy greens into sauces, dips, and dressings
      19. Go to bed five minutes earlier every night until you’re waking up without an alarm clock

      Source: Felicia Lasala for The Everygirl

      21. Prioritize sexual wellness by downloading an app like Coral or treating yourself to a new vibrator
      22. Declutter the playlists, pictures, apps, and notes on your phone
      23. Improve your relationship with food by eating with self-love instead of self-criticism 

      27. Come up with an affirmation, theme, or mantra for your year

      29. Instead of FOMO, talk yourself into having JOMO (joy of missing out)

      Source: @thebeverlyadams

      31. Sign up for virtual events or online courses

      33. Prep healthy snacks to have on-hand at all times
      34. Schedule multiple one-minute breaks into your workday to take deep breaths or walk around
      35. Leave your laptop out of the bedroom

      37. Make a list of your top 10 sources of stress, and then identify solutions for each of them

      39. Get sunlight first thing in the morning
      40. Add something nutritious to your diet every day

      Source: @sarahlouiseslusher

      41. Stretch your body while watching TV

      43. Add spices and herbs to every meal

      45. Instead of eating less calories, focus on adding more nutrients
      46. Chop and roast veggies to prepare for the week 
      47. Text compliments to loved ones
      48. Turn on a playlist and dance around the kitchen while cooking

      We want to know: what goals do YOU have for 2021?!  More

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      From CEOs to Registered Dietitians: 15 Women Share The Supplements They Take and Why

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      Maybe you don’t see every new supplement as a shiny new toy like I do, but there’s no doubt that the wellness world is confusing AF. Between probiotics, collagen, vitamins, and countless brands with pretty packaging, it seems like a new brand or supplement comes out every day that many of us feel like we need to achieve optimal health. It’s like every wellness influencer and doctor swears by a different vitamin that I believe in my heart will finally be the secret to healing all of my symptoms, getting radiant skin, or giving me more energy. The end result? A lot of money spent on smoothie add-ins and bottles of pills, and a whole lot of confusion over what our bodies actually need. For the betterment of humanity (and I’ll be honest, for selfish reasons), I interviewed 15 practitioners, trainers, educators, and all-around wellness advocates on the supplements they take, in an attempt to demystify the supplement world once and for all and find the best supplements. FYI, this advice is not meant to further confuse you and make you spend $$$ in a desperate attempt for perfect health. Instead, it’s to show that everyone is different and needs different things–including wellness experts.
      If you’re interested in upgrading your supplement routine (me, always), this article is intended to spark inspiration, help you identify what your body needs, and then talk to your doctor about some options that might be right for you.

      1. Berrion Berry, Period Educator, Practitioner, and Founder of The Flo Academy

      Source: @thefloacademy

      “When it comes to supplements, I’m very specific because optimum hormone health is a must for me. Every day, I take a menstrual multivitamin called Ovamoon. It has a lot of micronutrients and vitamins like B vitamins for energy, chromium to boost mood, taurine for estrogen metabolism, and papaya enzymes to support digestion. When I’m on my period, I take Semaine, a plant-based period pain relief, and it truly works wonders for me. It contains ingredients like Boswellia for anti-inflammation, silymarin to support the liver and reduce bloating, and quercetin to help lessen cramps. I love to keep my vitamin and supplement situation simple and uncomplicated.”

      Source: @danielleduboise

      “I’m eight months pregnant, so I take The Foundation: Prenatal every single day. It was created because we struggled to find a prenatal that met our high standards for purity and potency. It’s plant-based and specifically formulated for optimal health throughout the stages of pregnancy and motherhood with choline, chlorella, folate, iron, and omega-3. As a busy mom, I know there are days when I won’t be able to get in all my greens and essential nutrients, so it gives me such peace of mind that my baby and I will be supported.”

      3. Les Alfred, Personal Trainer, Nutrition Coach, and Host of the Balanced Black Girl Podcast

      Source: @balancedles

      “I keep my supplement routine pretty simple and vary what I take depending on my needs. On a typical day, I take a women’s multivitamin, a probiotic, and an adaptogen blend in my morning coffee or tea. The week before my period, I take a B-vitamin supplement and magnesium.”

      4. Dr. Mona Vand, Pharmacist and Digital Creator

      Source: @monavand

      “I personally think supplements and multivitamins are often overused. Instead, I always recommend a micronutrient panel (which is a much more comprehensive blood work panel than a regular CBC) to see what you’re deficient in, and then individually add whatever you have low levels of. Here’s what I take based on my needs: 
      CoQ10: This is a great one for anyone! It supports heart health, overall antioxidant function, and enhances fertility. It hits a broad range of benefits that make it a no-brainer.
      Iron: I take an iron supplement because I tend to run low on iron and ferritin, which is your body’s storage of iron. Low iron can be common in vegans and vegetarians, so I suggest getting a comprehensive micronutrient panel to check your levels and then supplementing if needed.
      Vitamin D: I like a vitamin D supplement because many people are deficient in it. Personally, I avoid sun exposure at all costs (no thank you hyperpigmentation, melanoma, and premature wrinkles!), which means I’m missing out on the natural source of vitamin D, so supplementing is helpful. 
      In terms of natural powders/supplements that I like to add into smoothies, my favorites are spirulina, chlorophyll, and high-quality collagen (Bulletproof is an incredible high-quality brand).” 

      5. Valerie Agyeman, RD, Women’s Health Dietitian, and Founder of Flourish Heights

      “I take vitamin D regularly. As a result of blood work, I found that I was vitamin-D deficient and was prescribed vitamin D. Now, I keep up with labs to make sure I am within the normal range for my body. Vitamin D plays a big role in women’s health, from immune support to mood regulation, so it’s something I make sure to keep up. It’s important to obtain nutrients from food first, but taking a multivitamin regularly helps me fill those nutritional gaps, especially for moments where my eating pattern is all over the place, because… life. Also, I’ve been taking magnesium regularly for the past year, and it’s helped with stress and sleep, along with other things. ”

      Source: @iamsahararose

      “As an Ayurvedic Author and Practitioner, I love to take Ayurvedic herbs that come from whole plant ingredients and work with the entire system of the body. My favorite brand is Banyan Botanicals. One I’ve been taking every day is their Adrenal Nourish, which is incredible for balancing adrenal fatigue. I also practice breathwork, dance, and meditation to bring my body into balance.”

      7. Amanda Kloots, Professional Dancer, Celebrity Trainer, and Instructor at Studio B

      Source: Amanda Kloots

      “I love Bite Gummies right now! I take three different gummies every day: Baby Face, a youth-boosting gummy with superfood ingredients like silica, acai, omegas, and collagen; C-Food for skin-nourishing greens like sea moss, kale, kiwi, aloe, papaya, and spirulina; and Lighten Up, which is an antioxidant powerhouse with ingredients like apple cider vinegar, pomegranate, beetroot, and B vitamins.”

      8. Erika Polsinelli, Kundalini Breathwork Healer and Founder of Evolve By Erika

      “First and foremost, I believe so much of our minerals and nutrients should come in its truest form: fruits and vegetables. As it gets colder outside, I love drinking green juices first thing in the morning to get extra nutrients in, and I add ginger to my water to help boost immunity. I also take zinc and vitamin D, which also help to boost immunity. Vitamin D is also said to help combat depression, which helps in the colder winter months. Probiotics are also essential in my routine.”

      9. Maya Feller, MS, RD, CDN, Nutrition Expert and Author

      Source: @mayafellerrd

      “I’m currently taking zinc, magnesium, curcumin, vitamin-D, and using CBD topically to support my system during a time of stress.”

      10. Lo Bosworth, Founder and CEO of Love Wellness

      Source: @lobosworth

      “I always start my day with the Daily Love Multivitamin, Good Girl Probiotics, and Perfect Condition Vitamin. These three are the baseline to not only my nutritional needs, but they are also helping to keep my gut health in check. I’m also a huge fan of Bye Bye Bloat, a Love Wellness fan-favorite. Anytime that I’m feeling a bit bloated, it really does the trick (especially around the holidays!).”

      11. Chevy Laurent, Fitness Instructor and Founder of RydeFYR

      Source: @chevylaurent

      “I regularly drink the Tone It Up Protein Powder, but in the last several weeks, I’ve started to use the new Gummy Vitamins. I like the multivitamin specifically formulated for women and the ACV gummy, but my favorite is the Vitamin C immunity support gummy. I love how these products are made by women that I know, love, and trust. I’m committed to taking them regularly because it’s so important to focus on doing everything you can to improve your overall health, especially during these crazy 2020 times.”

      Source: Serena Loves

      “I’m a huge proponent of eating a rainbow of whole foods to get your most bioavailable source of vitamins, minerals, and core nutrients. However, I am just as enthusiastic about including high-quality supplements to give added support and balance to the body. I am ritualistic about taking certain vitamins because of the many years of experience I have with my own body and working with clients. After my daily warm lemon water, I start with a liquid elixir that is a blend of mushroom tinctures, apple cider vinegar, whole leaf aloe, herbal immunity blend, and colloidal silver. I follow that with a Just Add Water, which is a superfood blend. Throughout the day, I take a variety of supplements and vitamins, including a probiotic, nootropic brain support blend, L-Lysine, zinc, evening primrose oil, turmeric (Elixinol), cranberry, and magnesium glycinate (before bed).”

      13. Ariel Belgrave, Health & Fitness Coach and Creator of The L.E.A.N. Method

      “My two favorite vitamins or supplements that I take regularly are the Women’s Formula from Smarty Pants and Tone It Up’s Apple Cider Vinegar Gummies.”

      14. Alana Kessler, MS, RD, Founder of Be Well by AK

      “I take vitamin D and K for anti-inflammation, heart health, and bone health; Glutamine for gut integrity; milk thistle (glutathione) for detox support, magnesium for neuromuscular support; and a B-complex for hormone health, cellular metabolism, and energy.”

      15. Jasmine Marie, Breathworker and Founder of black girls breathing

      Source: black girls breathing

      “As I navigate being a founder, space maker, and human during a collectively hard time, the most reliable supplement for me has been magnesium. I take it orally and absorb it through my skin by adding epsom salts to baths. I can tell a difference in my cycles, energy levels, and overall body when I take it. A hot and piping peppermint tea is also a favorite in the colder months during the evenings or when I’m reading, and I drink it iced during the summer months when I’m trying to limit coffee.”

      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 have read in this article. More

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      HOLY SH*T: Our Favorite Wellness Brand Is Having a 50% off Sale This Week

      by

      This week is kind of like purgatory: the stress of gifting and excitement over Christmas is over, but the what-am-I-going-to-do-on-NYE stress and will-I-actually-stay-awake-until-midnight question still loom ahead of us. Getting any work done feels like a joke, and without the ability to go anywhere and see anybody, this week just feels like a waiting game. But this is actually a very important time we can all use to spend on ourselves: prioritizing self-care, spending free time in fulfilling ways, and buying ourselves gifts that will make us feel good.Our CBD go-to and favorite self-care brand, Equilibria, must have gotten the memo on “self-care week” too. Equilibria has been an Everygirl favorite for a while now: Maddie takes the soft gels for stress-relief, Abigail swears she sleeps better after taking a bath with the bath bombs, and I can’t get enough of the treatment oil to soothe inflammation and dry skin. If you’ve been interested in trying CBD, looking to add some more stress-relief into your life, or made your New Year’s resolutions to be treating yo’self more in 2021, now is your chance. 

      Source: @equilibriawomen

      From December 26 through December 31, Equilibria is giving the ultimate gift of high-quality products at a discounted price; score 50 percent off all new subscriptions to kick off 2021 with a bang (or more like a relaxing, self-indulgent, and restorative nudge). That’s right: you can finally try the products our team loves and uses every day, for a fraction of the price. Pro tip: we always recommend subscribing anyway, so you won’t have to remember to refill. And trust me, you will want to refill.

      offer ends 12/31/20

      Equilibria
      The Brilliance Box

      The Brilliance Box includes Daily Drops for fast-acting, targeted relief, Daily Softgels for a sustained-release, and topical Relief Cream for local discomfort, so you’re getting everything you need.

      Equilibria
      Daily Treatment Oil

      This luxurious oil renews skin to calm inflammation, hydrate, and nourish. The perfect fix to dry winter skin!

      Equilibria
      Mindful Mineral Soak

      With over 30 nourishing minerals, this powerful bath soak uses gardenia and jasmine aromatic oil blends along with calming CBD to purify and destress.

      Source: @equilibriawomen

      Equilibria
      Daily Softgels

      Perfect for all-day balance, Daily Softgels are a slow-release product, resulting in long-lasting effects.

      Equilibria
      Balance Bath Bombs

      The perfect gift for yourself: add to a bath when you need an extra dose of relaxation and self-care. You’ll feel instant relief and have your best sleep that night.

      Source: @eacourts | @equilibriawomen

      Equilibria
      Daily Drops

      Use Daily Drops to help increase feelings of calm and balance throughout the day. Perfect for targeted, fast-acting results.

      Equilibria
      Relief Cream

      A topical cream that works deep into muscles to soothe aches, pains, and even period cramps.

      Equilibria
      Mindful Mineral Soak

      With over 30 nourishing minerals, this powerful bath soak uses gardenia and jasmine aromatic oil blends along with calming CBD to purify and destress.

      As per FDA guidelines, Equilibria CBD is not intended to diagnose, treat, cure or prevent any disease or ailment. As always, consult with your physician before starting any new program that may interact with your current health plan.

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

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

      by

      ‘Tis the season for resolutions! Some of us love a new, clean slate of goals (@eights), while others look at them as an unwinnable chore (ahem, four), but there’s no denying that having something to look forward to this year is a great way to start it. The key to a New Year’s resolution you can keep is keeping your goals attainable. And what better way than making sure it aligns with your personality already? Your enneagram type is a quick snapshot of you, so we’re helping you pick one goal you might not have thought of yet (or it’s already top of mind!) that you can work toward this year.

      Start a meditation practice
      Ones have resolutions lists filled to the brim, but they’re likely forgetting to add self-care at all. Ones could benefit from the calm and clarity of meditation, and developing a whole practice around it is the kind of routine and order type ones find so much joy in.
      READ: Think Meditation Isn’t for You? Here’s What to Try Instead…

      Create a cleaning routine
      After the dumpster fire that was 2020, twos are looking to get organized to take on any new challenges that 2021 throws their way. Create a cleaning routine you can follow daily, weekly, monthly, bi-annually, and annually will give you the flexibility to clean as you go instead of doing big clean-outs every few months (you know, before company comes over). Plus, twos will love putting their new routine in their planner, on the fridge, in a notebook, or anywhere they can access it.
      READ: 7 Areas to Clean and Purge for The New Year

      Develop a new meaningful connection
      Threes have an abundance of lofty goals for their career, health and fitness, mental well-being, and more, but they likely haven’t turned their attention toward relationships just yet. It can feel daunting to think about creating all of these new relationships and making new friends, but adjusting the goal to something tangible, like meeting one new person, is something anyone can accomplish (especially a goal-getting type three!). 
      READ: 10 Career Connections You Need to Make By the Time You’re 30

      Take on a special project
      Fours love to get into their own little world and create; the mundane parts of a task bore them to tears. They love to get started on many new projects, even when they don’t have time for it. Make it a point to take on one really special project this year that you devote a lot of time to. You’ll feel so accomplished in the end, and all of those late nights creating something will be your epitome of joy. 
      READ: 100 Projects Our Readers Are Doing in Isolation

      Start investing
      Ringing in a new year for a five is all about preparing and getting ready for the year—because we all know a five likes to have all the information before they make their way into a project. This year, take your financial goals to the next level by making a point to start investing. Whether you’re already a pro and are brushing up on your financial literacy and trying something new or starting from scratch, this task will likely involve a lot of reading—which the Rory Gilmores of the enneagram will certainly appreciate.
      READ: The App That Will Help You Finally Master Your Personal Finances

      Take up a new hobby
      Sixes are called “The Loyalist” for a reason: they’re committed and stick to the things they love, which can make it hard for them to bust out of a comfort zone or try something new. We’re about to spend a little more time at home in 2021, so now more than ever is the time to learn a new skill and really delve deep into it. In typical six fashion, you won’t stop until you’ve mastered it.
      READ: 21 Hobbies You Can Start at Home—Today
       

      Read more books in different genres than your usual
      Hopping into a whole new world through a book? The exact vibe of a seven. They love anything with adventure or a thrill (even when that “thrill” comes from a solid hate-to-love romance trope). However, make a point to step out of your usual box this year and try some new genres, like nonfiction, contemporary fiction, and sci-fi. 
      READ: I Read Nearly 150 Books in 2020—Here Are 10 I Recommend
       

      Create a morning routine
      Eights are pretty typically night owls, so mornings don’t look as blissful as they’d like. However, they need those free hours in the morning; getting straight into a day’s full of work is draining. Try a few different morning routines—whether they include meditation, journaling, working out, meal prepping, or reading a book in bed—and see which sticks. 
      READ: 12 Morning Routine Hacks for a Calmer Day
       

      Try a weekly social media detox
      The people-pleasing nature of a nine loves to scroll through their feeds and double-tap every single thing their friends and family have been up to, but after a while, this can do the opposite effect of making you feel joyful. Make it a point to try a weekly social media detox. You don’t have to delete every social account you love, just remove the apps one day a week or use the screen time limiter function on your phone. Our editor tried this, and it changed her entire relationship with her phone! 
      READ: 7 Things to Do At Night Besides Stare At Your Phone More

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      8 Expert Tips That Make Meal Planning a Breeze

      by

      When you see the word “meal prep,” do you automatically get stressed? Perhaps you add “preparing healthy meals ahead of time” to the category of adulting tasks you never seem to be “adult enough” to get to. Maybe you’ve tried and tried (and tried) to meal prep, but because you’re bored/busy/unmotivated, it hasn’t become a habit. While I feel your pain, meal prepping is a key part of a healthy diet because it ensures we can make healthy decisions and opt for nutritious foods, even during busy or stressful weeks (AKA every week).Here’s the good news: you don’t have to spend your entire weekend grocery shopping and chopping, and you don’t even have to put a lot of time and effort into it to get your meal-prep game strong. Using a few expert tips, meal prepping can not only be easy, but it can be so streamlined, you won’t have to give it a second thought. Here are eight expert tips that make meal planning a breeze:

      Source: @blueapron

      1. Go the delivery service route
      We get it: some weeks are just so busy that you don’t have time to plan, prepare, and cook your meals. If you find yourself opting for takeout every night or you check Uber Eats more than you check Instagram, a meal delivery service might transform your eating habits and lifestyle. Blue Apron offers health-conscious options like vegetarian, carb-conscious, 600 calories or less, etc., so not only can you select meals that you’ll look forward to all day, but you’ll be eating meals that help you achieve health goals. With 23 weekly recipes, there is quite literally something for everyone, no matter your tastes or diet preferences. 
      Plus, Blue Apron is now offering a variety of customizations since they know everyone (and their tastebuds) are different. For example, you can now swap, add or upgrade proteins on select meals to ensure that everyone in your home can enjoy the meal, no matter preferences or diets.. In other words, even your vegetarian roommate, meat-loving significant other, or picky kids will love it (insider tip: look for the “see options” box under the meal’s image after signing up to see if it is customizable). 
      Thanks to more customization, it’s like you really are your own gourmet chef, except with a lot less hassle and a lot more ease. When you’re doing all the “prepping” online, the groceries show up at your door with a recipe and perfect proportions, and you can customize to your personal tastes or preferences, cooking becomes a no-brainer. Blue Apron removes all the pain of meal prepping: you’ll have delicious, fresh, healthy meals every night and won’t even feel tempted to order a pizza.
      New customers: click here to save over $60 on your first 3 boxes!

      Source: Eating Bird Food

      2. Organize your fridge
      Have you heard the saying that your life is only as organized as your fridge? OK, even if it’s not a real saying, I’m saying it because it’s true. If you can’t even see what’s in the fridge (we all have that one jar shoved to the back) or it’s so full that you don’t have room for anything new, you’re making your life (and your healthy diet) a lot harder. Reorganize your foods by first cleaning out anything expired, and then store the oldest foods in the front and newest in the back (grocery-store style) so you remember to eat those first. This will highlight what foods you have, but most importantly will reduce food waste. Finally, label foods and invest in the right containers (preferably sustainable glass containers that are clear so you can see what’s inside) of all sizes to store prepped veggies, easy-to-grab snacks, and leftover meals.

      3. Make extra sauces and grains
      Casserole is great, but it can only ever be casserole (and who really wants casserole every day?). If you get tired of meals and are never a fan of leftovers, cooking one dish to reheat through the week may not be the best plan of action. To eat brand new dishes but still utilize the convenient power of planning ahead, cook more of a sauce or grain than you need for your dish. For example, if you’re making a pesto sauce for pasta on Monday night, make extra, so you can keep it in the fridge to put a pizza on Tuesday, drizzle over roasted veggies and chicken for lunch on Wednesday, and spread onto avocado toast on Thursday. Likewise, if you’re making rice, a big batch ensures you’ll have a basic grain to repurpose into risotto, lunch bowls, or stir-fries.

      Source: @notyourstandard

      4. Make a meal schedule
      Meal prepping only works if you know what you need for the week. In your daily planner or weekly calendar, plan out breakfast, lunch, and dinner to get a rough idea of what meals you’ll be making all week long. Planning it out in your calendar also means you can see if any busy days or late nights are coming up where you won’t have time to cook and can either plan on takeout, food delivery, or prepping the whole dish ahead of time. Once you have a plan for your week, make a grocery list based on the recipes.
      If the hardest part for you is finding recipes (first of all, check out some meal prepping recipes like here, here, and here), you can instead make a list of all the produce, pantry items, and meat/dairy you love and know how to prepare first. Once you have a good idea of your go-to’s, then come up with some recipes. Starting with the grocery list of your basics and then find or think of recipes based on the list ensures you won’t try any difficult recipes or have to buy items you don’t otherwise use. 

      5. Do a different step on different days
      Many people prefer dedicating an entire day to grocery shopping, washing produce, chopping or prepping, and batch cooking for the week. For others (especially meal-prepping newbies), fitting so many tasks into one day can feel overwhelming. If you fall in the latter category, try separating meal prepping steps into different days. For example, go grocery shopping on Saturday (bonus points that it will be less crowded); chop easy-to-prep produce like cucumbers, onions, and carrots on Sunday; and bulk cook a grain or roast veggies on Monday. Tackling one task at a time might make meal prepping much more manageable and help you form habits.

      Source: Allyson Trammell

      6. Use spices, dressings, and sauces
      Prepping ahead of time doesn’t have to mean foregoing cravings. To adjust to what you’re craving, update basic grains, veggies, and proteins with spices, dressings, or sauces. For example, try a store-bought tomato sauce, DIY a creamy dressing, or play around with spices like turmeric, cumin, or garlic powder to elevate ingredients. You can also sprinkle on herbs like basil, cilantro, or parsley to diversify tastes. A bowl of rice and veggies could become a sushi bowl with a little soy sauce and pickled ginger, or a Mexican dish with some taco seasoning, lime juice, and cilantro. The good thing about meal prepping basics is you can transform them into whatever flavors or foods you’re craving at the moment.

      Source: Love and Lemons

      7. Prep produce right away 
      Sure, you can wash and prepare produce as you need throughout the week, or you can make your life a lot easier by washing and prepping before putting the groceries away. When you get home from the grocery store and unload all your new goodies is a key time to put all produce in the sink to rinse, wash, and dry before putting them away. Also, doing a little light prepping will not only save a lot of room in the fridge, but will save you time during the week. Try chopping tomatoes, dicing onions, separating celery stalks, and slicing lemons as soon as you get home from the grocery store. Keep in reusable containers to easily access ready-to-go produce throughout the week.

      8. Pre-bag smoothie or soup ingredients 
      If your days are so busy that even making a smoothie or homemaking soup feels like too much time, consider freezing ingredients at the beginning of the week. Try adding fruits, leafy greens, and nuts and seeds to reusable bags and store them in the freezer to keep them fresh. In the mornings, simply add ingredients to a blender with some water or almond milk. This smoothie hack can work for lunchtime with a simple soup. Portion out veggies, protein, and spices or herbs (like garlic, ginger, or thyme) to individual bags, and store them in the freezer. At lunchtime, simply add all ingredients to a pot with your stock of choice, and let simmer until fully cooked.

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