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    The One Habit I’m Adding to My Routine in 2021

    If anything, 2021 is the year of the anti-resolution. Gone are the days of writing down lists of everything you want to accomplish in the next 12 months—this year, most are just trying to survive. But this newfound start-of-the-year mentality doesn’t mean we can’t use the momentum of the start of the year to make some small, meaningful changes to our habits. No, “run a marathon” isn’t on the top of our to-do lists, but finding small things to add into our routines to better ourselves day to day is a resolution in itself, and in the long-run, can benefit us just as much as the big things. And something that falls into that category? Taking a multivitamin.
    Even if we consistently eat healthy, balanced meals chock-full of greens and colorful veggies, we may not be getting enough of some key nutrients the body needs—and that’s where a multivitamin can come in handy. But not all multivitamins are created equal; some are made with sugars, synthetic fillers, or artificial colors.
    Our favorite multivitamin? Ritual. Not only is their vegan-friendly formula formulated without shady ingredients, but it’s formulated with key nutrients to help fill gaps in the diet, like vitamin D3 and Omega 3 DHA.*

    My biggest problem when it came to taking multivitamins was always consistency. I’d get in the habit of taking one, but once I ran out, would forget to pick a new bottle up, and then would inadvertently take a month-long break from taking them until I remembered again. With Ritual, that problem is one of the past: your multivitamins are delivered to your door each month (with free shipping!) so you never have the “I forgot to add them to my shopping list” dilemma again.
    Taking vitamins can be a chalky-tasting, mediocre experience, but one that I thought simply came with the territory—but Ritual has shown me that that isn’t the case. Their capsules are minty-tasting in the most refreshing way, and even though it sounds small, has added in me wanting to take them every morning. It also doesn’t hurt that their delayed-release capsules are designed to dissolve later, in less sensitive areas of the stomach, so they can be taken with or without food. (Which means I don’t have to fear the vitamin-related upset stomach that used to hit me on my morning commute if I took my vitamins without eating enough—you know what I’m talking about!).

    This year, one of my resolutions is to be easier on myself—which for me, means no long lists of goals, and instead, finding pressure-free ways to support myself both physically and mentally. Not only does taking a daily multivitamin make me feel like I’m doing something good (since I know that even on the days that I didn’t eat anything green and “balanced” meant pizza for lunch and dinner, I’m doing something to help support my nutrient needs), but it helps my body get key nutrients. Health goals don’t need to be life-altering accomplishments or all-consuming goals; sometimes, all it takes to support your health is to prioritize the little things that matter most.*

    *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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

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

    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

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

    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

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    Grab Our Photo Editing Course + 110 Other Online Courses for Just $75

    The dreary winter months at the beginning of the year always feel like the perfect time to do a little reflection and check in with yourself. From cultivating new hobbies to pursuing mindset shifts and overcoming personal roadblocks, it’s a great time to work toward a more content and revitalized you. Which is why we’re so excited to have partnered with The Bundle Co. to offer our popular Mastering Photo Editing on Your Phone course as part of a pack of 111 (!!) online courses full of self-improvement-focused classes on everything from overcoming imposter syndrome to financial wellness. The full bundle is an incredible value, worth over $20,000 (seriously, $20,000), and on sale now for just $75.90. This is the biggest bundle they’ve ever offered, at the lowest price, and we’re so excited to be included. 
    Claim all 111 courses now (an over $20,000 value) for just $75.90

    Our popular course, Mastering Photo Editing on Your Phone, is included! 

    About Mastering Photo Editing on Your Phone
    We start the course with our best tips and tricks for actually taking your photos. Even though editing can cover a lot of sins when it comes to photos, it always helps to set yourself up for success when shooting. We go over how to create balance in the composition of your shots and our process for taking our fave photos—like outfit flatlays, exterior shots, and interior vignettes. 
    Next, we take you through all the edits we routinely make on our photos—from brightness to contrast to removing imperfections. With guided video tutorials and pro tips from our guest instructors Lauren Taylor and Ali Stone. 
    You’ll learn our favorite apps for making specific edits—like Snapseed and Tezza—as well as the order we make our edits for the best results. Playing with filters is fun, but sometimes you need to overhaul a photo and a filter just won’t cut it. In this course, you’ll learn the separate core elements of photo editing, so you can edit any photo with ease. All you need to take the course is a phone with app capability. 

    Plus, 110 other amazing courses, all for $75.90 (!!). Here’s a quick look at a few of the courses included in the bundle that we can’t wait to dive into: 

    Taught by Tatiana O’Hara, this course is for anyone who has struggled with having the tough conversations in a corporate role. It covers everything from how to prepare yourself for the conversation to conversation scripts to how to communication after the conversations are finished, and so much more. If you’re in a leadership role, this course is essential. 

    A holistic health coach and registered nurse currently working toward a doctorate in integrated medicine, Kate Eskuri was one of our expert panelists for our 6-Week Self-Care Challenge and we love this goal-setting course she’s created to help you manage your productivity and get sh*t done. The course includes guided worksheets, journal prompts, and a six-step ritual to help you put all your planning to action and achieve your goals. 

    Are you a small business owner having trouble moving or marketing your inventory? This is the course for you. Dani Brown takes you step-by-step through her unique strategy to selling out your launches or restocks every. single. time. A great tool for business owners, including bonus material and a workbook to help you implement her advice every step of the way. 

    Imposter syndrome can stop you in your tracks and prevent you from achieving your goals or feeling like the best version of yourself. Learn how to shift that mindset and start thinking differently with Erika Cramer’s in-depth guide on overcoming imposter syndrome and reclaiming your confidence. 

    Get the full scoop on every course included here. Be sure to claim your bundle by Sunday, February 7, because this amazing price is on the table for this week only. 

    We can’t wait to see what you create with these powerhouse resources! Follow us over @theeverygirlcourses on Instagram and share which course you’re the most excited to start. Plus, more info on future course releases from The Everygirl—we’ve got tons of amazing content in the works for you. More

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    How to Have Your Healthiest Year Ever

    You probably started 2018, 2019, and 2020 vowing it was going to be your healthiest year ever (LOL at the pure innocence of what we thought 2020 was going to be like). You made resolutions with the best intentions, and maybe you even invested in a gym membership or healthy cookbook. But then life gets busy and work gets stressful. Before you know it, you’ve skipped your workout three weeks in a row and are ordering takeout while your cookbook collects dust on the shelf.So why is 2021 going to be different? Read on for 12 tips that will prove this year can be your healthiest year ever, resolutions (and healthy cookbook) or not. The secret is that your healthiest self looks different than my healthiest self; we all need different things to be our best. It’s time we stop thinking there’s only one route to be healthy, and instead, listen to our bodies to achieve what “healthy” means. These tips will get you there. Whether you implement all 12 tips or just a few, by 2022, you’ll be stronger, happier, more confident, and healthier. Read on for the foolproof roadmap to becoming your best self in 2021:

    1. Make one healthy swap every week
    A clean diet doesn’t have to feel so overwhelming. In fact, if it feels hard or unenjoyable, it probably won’t stick. Instead of expecting total transformation, take baby steps and make one healthy swap every week. For example, try spaghetti squash instead of boxed spaghetti in your favorite pasta dish, and next week, swap tortilla chips with sliced jicama to eat with guacamole. Another week, swap your usual pizza with a cauliflower crust or replace half of the rice in your favorite stir-fry recipe with cauliflower rice. Not only will one swap at a time make healthy eating more manageable, but you’ll learn how to make all your favorite meals and go-to recipes with more nutritious options.

    2. Identify the #1 thing holding you back, and then fix it
    You already know to eat more plants, work out more, and decrease sugar intake; knowing how to be healthy isn’t usually the problem. So to be truly healthy, identify what’s holding you back from achieving your health goals. Is it a lack of time, energy, or cravings? Maybe it’s a lack of motivation, or maybe you don’t truly want to give up the habits you know aren’t good for you because they provide emotional comfort. Whatever the reason, identify what’s holding you back from being your healthiest self, and then make a plan to fix it.
    For example, meal prep if the problem is lack of time, or find more nutritious versions of the food you crave. If it’s lack of motivation, rethink your “why” (do you want to adopt healthier habits to feel more confident, live a longer life, or have more energy?), and if bad habits provide emotional comfort, identify the root of the emotional discomfort. Then find alternative methods to relieve stress, anxiety, or boredom in ways that will actually provide a long-term solution.

    3. Go to bed earlier
    Even if your diet fails and you don’t have time to exercise, prioritize sleep over everything because getting enough sleep can affect your overall quality of life. If you have difficulty fitting more sleep into your schedule, start by going to bed five minutes earlier every night until you’ve gained an hour of sleep. If you have difficulty falling asleep, figure out why. Talk to your doctor about improving sleep quality, try adaptogens, or drink chamomile tea and reduce screen time before bed. Going to bed earlier will not only mean more sleep, but it means you can get up earlier for a more productive or relaxing morning routine. 

    4. Prioritize gut health
    There’s a major connection between the gut and the brain, the gut and the immune system, and even the gut and the skin. In other words, prioritizing gut health will give you the biggest bang for your buck. Add fermented foods to your diet (like sauerkraut, miso, or kimchi), eat more fiber, and add prebiotics to meals. More than anything, trust your gut. Pardon the pun, but your body knows what it needs, so pay attention to your body’s reactions: avoid foods that make you feel lethargic or nauseous, and load up on foods that make you feel good. For more ways to improve gut health, click here. 

    5. Set up your environment for success
    You are what you eat, but you are where you live too. Surround yourself with motivating images, start a vision board, or post your mantra on your mirror, desk, or fridge. Whatever is a visual representation of what you want to achieve, seeing your goals as often as possible will keep you motivated. Beyond vision boards and mantras, make sure your home is setting you up for success. Keep your blender in an accessible spot, display healthier cookbooks on the shelves, leave your yoga mat out, and turn your bedroom into a relaxing oasis.

    6. Do something every day that you’re passionate about
    I have a theory (nay, proof!) that afternoon slumps or overall low energy might mean you’re not doing enough that lights a fire in you. To increase your energy and general zest for life (a crucial part of wellness), do more things you’re passionate about. If your job doesn’t get you excited, read a fascinating book on your lunch break, fit in a motivating workout, or spend weekends fighting for a worthy cause. If you’re unsure what you’re passionate about, make a list of events that you look forward to or your greatest talents. What would you invest your time in, even if you weren’t getting paid? What were your favorite hobbies as a little kid? Find ways to fit in those things more consistently. Your energy levels, happiness, and excitement for life will thank you.

    7. Live less sedentarily 
    So you know you need to work out to be healthier, but the healthiest people are active even outside of designated gym time. In addition to your online yoga class or morning jog, focus on living less sedentarily overall by adding more non-exercise movement in your life. For example, walk your dog more often, stand while working, try gardening if you have a yard, clean your house more often, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls. For more ways to fit in movement throughout your day (no matter how busy you are), click here. 

    8. Experiment with something new every week
    The secret to achieving your healthiest self might be as simple as making healthy habits feel new. Whether it’s trying a veggie that you’ve never cooked with, taking an online HIIT class when you’re more of a yoga girl, or experimenting with various wellness trends, regularly trying something new can help you become your healthiest self. The purpose is not to fit in every single self-care trend circulating on Instagram (that’s just FOMO disguised as wellness). Instead, the point of experimenting with new things is to find foods, exercises, and products that could really make a difference for you. Plus, trying new things can increase confidence and motivation. 

    9. Put your needs first 
    Do you ever say “yes” when you really want to say “no?” Are you a chronic people-pleaser, or do you waste mental real estate worrying how other people think of you? How often are you disappointing yourself to avoid disappointing other people? To truly be healthy, you have to be OK letting other people down if it means staying true to yourself. Putting your needs first, setting (and keeping) boundaries, and listening to your gut over other people’s advice are some of the most crucial ways to be healthy, but often the most overlooked. Your new 2021 resolution should be to do what you want to do and stay true to who you are. Your healthiest self will follow.

    10. Go on at least one walk every day (or just get outside)
    A simple health goal that could change your life? Go for a walk every single day. Not only is getting your steps up good for your health (your Fitbit will be so proud!) but getting fresh air and sunshine will boost your mood. If you don’t have time to go on a walk, do whatever you can to get fresh air throughout the day: take your laptop out on the balcony or patio for work, make conference calls while walking around the block, or eat your lunch outside (just don’t forget SPF). If it’s too cold to even think about spending time outdoors, open your window for a few minutes of fresh air.

    11. Eat the rainbow (every day)
    No, I’m not talking about Skittles. Plants get their colors from antioxidants, so it only makes sense to eat all the colors to provide your body with all the antioxidants, right? Incorporating reds (tomatoes, apples, red pepper), blues (blueberries, blackberries, blue potatoes), oranges (sweet potato, butternut squash, tangerines), greens (leafy greens, Brussels sprouts, zucchini), yellows (spaghetti squash, bananas, corn) and purples (purple cabbage, eggplant, grapes) is the easiest (and prettiest) way to ensure you’re getting an abundance of phytonutrients and the full spectrum of vitamins, minerals, and amino acids. As an easy hack, try to add at least three different colors to each meal or plan grocery lists to include each color of the rainbow.

    12. If you’re not enjoying it, reevaluate
    Maybe you’re in the mindset that getting healthy is supposed to be hard. After all, we’ve been bombarded with restrictive diets and intensive workouts so often, we might confuse exhaustion or deprivation with health. Maybe you’ve even heard the phrase, “nothing worth having comes easy.” But I’d like to offer you a new idea of health: it doesn’t have to be (and shouldn’t be) difficult to achieve any health goal. When we’re eating nourishing foods and moving our bodies in ways we crave, healthier habits are much more sustainable. It’s also a sign that we’re in tune with what our bodies really need.
    You don’t have to make drastic changes or set strict rules to achieve your healthiest self. Instead, it’s about unlearning what you think you “should” or “shouldn’t” do, and listening to what your body is trying to tell you instead. It might take some time to get there, but listening to your body and giving it what makes it feel best should not only be easy, but enjoyable.

    How are you getting your healthiest this year? More

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    17 Women in Wellness Show You the Inside of Their Fridge

    They say eyes are the window to the soul, but I’d like to make the case that the window to the soul is, in fact, your refrigerator. Hear me out: our fridges show what’s most important to us (how many fruits and veggies are in your produce drawer, again?), give insight into our lifestyles (are your shelves full of meal-prepped veggies or leftover takeout?), and contain our deepest, darkest secrets (half-melted Ben & Jerry’s, I’m looking at you). It’s kind of like reading a diary entry. To get inspiration for your fridge (whether it’s food storage, meal prep, or healthy eating tips), we asked 17 women in wellness to send us a felfie (or fridge selfie. Isn’t that a thing yet??). Read on to find out what 17 nutritionists, doctors, wellness bloggers, entreprenuers, and healers keep inside their fridges.
     1. Dr. Mona Vand, Pharmacist and Digital Creator

    “Every week, I get a bunch of fresh produce and wash them well before putting them away in produce bins. This helps me eat healthy when I want quick meals throughout the week. I always make sure to have organic berries, Persian cucumbers, red leaf lettuce, and romaine lettuce on hand. I also probably get about 20 limes and lemons each week because I use them on everything. I also like to make my own plant-based milk and add it to glass milk cartons because it looks aesthetic in the fridge, which always makes eating healthy more enjoyable.”

    “I love to cook and prefer bold, spicy, and fermented flavors like black garlic, gochujang, and hot peppers, so my fridge has a lot of sauces and pastes in it. I’m gluten-free, dairy-free, and have an allergy to nightshades (but my husband doesn’t, so our fridge is a happy blend of different versions of a lot of the same foods. For example, we have four different brands of tortillas in the fridge right now!).
    A few staples in my fridge:
    I always have cauliflower for my grandma’s Spanish rice that I’ll cook this week as a side for tacos. 
    I drink kombucha almost every day. I used to make it myself, but the Kirkland brand is my current favorite. 
    I’m a fan of smoothies, so there is always an obscene amount of almond milk in my fridge. I add dates and almond butter to smoothies, so you’ll always find those in here.
    I also keep some of my skincare products in the fridge for freshness and to cool down my eczema flare-ups. I also keep vitamins like fish oil or any with oregano oil in the fridge to help aid digestion.
    I hate wasting food, so each week I’ll make stir-fry brown rice, noodles, or crispy fried rice with tofu, and use up any leftover veggies in one dish. Anything else that’s past its prime will go into my compost.
    There’s always a chilled bottle of wine in my fridge that’s waiting to be opened for a celebration, a chat with a friend, or just a night at home.

    “I use my Foundational Five system to build a balanced meal, so I always have ingredients for each of the five elements prepped, stocked in the fridge, and ready to put together in an easy, nourishing meal. The five elements are protein, healthy fat, starchy carbohydrates, non-starchy carbohydrates, and the flavor factor (think dressings, sauces, and seasonings). I always stock and organize my fridge with the five elements in mind. You’ll find protein options like baked tofu and eggs, non-starchy carbohydrates with fresh and frozen produce, starchy carbohydrates like beans and potatoes, healthy fats like tahini and homemade dressings, and fermented foods like kimchi for a flavor factor.”

    4. Jessica Rihal, Yoga and Meditation Instructor

    “I always keep free-range eggs, pre-washed greens like arugula or spinach, and yogurt on hand. Always having these items (that I personally enjoy eating) makes it very simple to grab and go, or to create a quick and fulfilling meal in just a few minutes.”

    5. Eliza Ganesh, Cofounder and CEO of Sunwink

    “My philosophy is to keep it simple with whole foods and lots of plants. I don’t have rules; I love bread, cheese, and chocolate, and I’m cool with that. My winter staples include vegetable soup, citrus fruit, elderberry syrup, and Immunity Berry and Detox Ginger Sunwink. Some of favorite brands and splurges are Cowgirl Creamery Mt. Tam cheese, Siete tortillas, and Ithaca hummus.”

    “My fridge always changes, depending on what recipes I’m trying for the week. But a few must-have items I always keep stocked in my fridge are a variety of leafy greens, blueberries, lemons, limes, and a constant supply of Tops Chicos. There are also eggs hidden in the back somewhere. I love storing seeds and nuts in glass jars to keep them fresher for longer. Since they typically contain high amounts of unsaturated fat, they’re more prone to spoiling faster from heat and light, so if I’m not using them immediately, I’ll store them in the fridge.”

    7. Ailsa Emmel, Certified Nurse Midwife and Blogger

    “I’m not the cook in my house, so I always have to be sure I have healthy snacks and protein on hand to make a salad or quick meal. My hubby loves to season and garnish meals with cilantro and parsley, which we store in mason jars to increase their longevity. Fruits and yogurt are a must for a healthy parfait. Having fresh items that are easy to grab has made being stuck at home so much easier when the munchies creep in.”

    8. Ana Lilia, Certified Breathwork Teacher and Healer

    “Some of the must-have items in my fridge include pickles (I’m really loving pickled pineapple right now) and celery (I juice one bundle per day and drink it on an empty stomach). Celery juice has anti-inflammatory properties and 12 antioxidant compounds.”  

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

    “These days, my fridge is a combination of produce from Chef Collective and staple items from Fresh Direct. Generally, we always have farm eggs (and lots of them), tons of produce (especially leafy greens and cruciferous veggies), and an assortment of both dairy and non-dairy substitutes.”

    “I hate adding to our landfill waste, so I tend to repurpose takeout containers and use them to store food and leftovers. I also don’t throw out extra condiment packs. Since my kids play sports and my husband is going into the office, these extra condiment packs are great for packed lunches. My family eats veggies and fruit daily. We have a sizable frozen stock of fish and chicken, so for dinner, we will often defrost a little, have rice or beans on the side, and always include a fruit and veggie to accompany it.”

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

    “Since my husband and I don’t really drink, I need my fridge stocked with mocktails (like some seltzer or sparkling water, and non-alcoholic elixirs with a squeeze of lemon or orange). I also like to have a green juice handy, in case I’m too lazy to make my own and clean the juicer (if you know, you know). I always have Ezekiel bread to make avocado toasts (an easy go-to for breakfast or lunch) and hummus. Since I am plant-based, hummus is a great source of protein. Last but not least, I always have some fresh produce in case I want to whip up a salad, juice, or smoothie.”

    12. Dr. Kiarra King, OB-GYN and Blogger

    “I’ve been vegetarian for 23 years, so my fridge is plant-based friendly. I always have my favorite veggie sausages (I’m not big on meat replacements, but I like the added variety, texture, and protein from time to time). I use oat milk for recipes like my homemade vegan pancakes and my little one’s cereal. I usually have lots of fruit and veggie options to make fresh smoothies, like carrots, spinach, oranges, apples, and bananas. I’m currently doing a three-day juice cleanse, so that’s in my fridge too.”

    “As a plant-based enthusiast, my staples are obviously vegetables. My fridge is usually full of produce, low-sugar green juices, kombucha, fresh berries, and sprouts. Not pictured, but another favorite fridge staple is vegan cheese. I also love to snack on crudités as a snack, so I typically have a variety of fresh dips and hummus as well.”

    “You’ll find tons of whole foods like broccoli, cabbage, cauliflower, and kale, as well as lots of condiments to spice up veggies. For our little one, we always keep frozen breast milk, organic frozen berries, and frozen vegetables. Peep our home made cold brew too!”

    “My fridge basics include eggs, yogurts, yummy cheese, kimchi, some fresh veggies, herbs, lettuces, and my favorite condiments like miso, tahini, tamari, and hot sauce.”

    “My fridge will never feel empty as long as there are condiments (especially hot sauce). Cholula is my classic pick, but I love Cutino Sauce Co, which is a small batch sauce made locally. Since I have a cereal brand, my fridge always has nut milk. If I feel productive, I make almond milk from scratch, but otherwise, it’s a rotating assortment of brands. I’m still on the search for my favorite, but I’m currently into Minor Figures. Dieux is a reusable eye mask that’s quickly become a staple part of my morning routine. After applying serum, I pull the cool mask from the fridge and wear it while drinking an americano and scrolling TikTok. 
    A few other staples: I love looking through the tahini section at Middle Eastern grocers. It’s beautiful how much versatility can come from one single ingredient. I always have a backup (because tahini is self-care!), and Seed + Mill is one of my favorites. Lastly, there are few things better than a turkey sandwich. I keep Kewpie mayo on hand, as it’s the secret ingredient to a perfect sandwich. The slight sweetness of this Japanese-style mayo is unmatched.” 

    “As a mama of three, it’s so important that our fridge is stocked with healthy and enjoyable foods for the kids to grab and go, plus all the essentials to make rich, nutrient-dense meals. Our mantra is to eat your colors, so my fridge is always packed with every color of the rainbow to infuse the antioxidants and nutrients that nature provides. My fridge essentials always include nut milk (I love to make my own when I can, like this cashew milk), fresh fruit and veggies, easy grab-and-go drinks (like kombucha), pasture-raised eggs, fresh juice, and hummus for snacking. You’ll also find snack bars for my kids, dark chocolate (a must) and often, we’ll have leftover smoothies that we sip on throughout the day. I have so much gratitude for my fridge; it’s our treasure trove of yummy, nourishing food and drinks.”

    What are your fridge staples for healthy eating? More

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    The Best Trader Joe’s Salts and Seasonings

    It’s hard to choose a favorite section at Trader Joe’s. The endless freezer section has definitely saved me on more than one uninspired and lazy evening. The condiments can instantly turn a boring meal into something more exciting. And then, of course, there are the snacks. I won’t even dive into how great the snack section is at Trader Joe’s because I’m sure you already know.But there is one section that holds a lot of power, and it might be one you overlook: the spices section. Spices are a simple and healthy way to add flavor to your meals without adding substantial calories. Plus, many spices offer up health benefits by just sprinkling it on your food. For example, cinnamon can lower blood sugar levels, turmeric and ginger can have anti-inflammatory benefits, garlic may improve heart health, and rosemary may prevent some allergies, just to name a few. And while you do want to watch sodium content when preparing meals for the littlest members of your family, it’s great to introduce spices and new flavors to their developing palates.
    Simply put, spices can do some pretty amazing things. And what makes them even more amazing at Trader Joe’s is the price. Many of the spices at Trader Joe’s are under $3, which makes it a no-brainer to add to your cart. And in addition, Trader Joe’s doesn’t just offer up your standard spices (though they have those too); they have really fun and unique blends. Maybe you’ve tried (and likely loved) the Everything but the Bagel Seasoning Blend, but there are many more to be explored.
    Next time you’re rolling through the aisles of Trader Joe’s, spend a few extra minutes in the spice section and try out these favorites.

    1. Everything But the Bagel Sesame Seasoning Blend

    If I could eat an everything bagel every morning, I would. But for many reasons, that isn’t the optimal way to start my day. This spice blend brings the same flavor to other foods, whether it’s sprinkled on top of eggs in the morning, over cucumbers and tomatoes for an afternoon snack, or with roasted vegetables for dinner.

    2. Everything But the Elote Seasoning Blend

    The obvious place to use this is on grilled corn, which is quite tasty. But you can also use this blend of chile pepper, Parmesan cheese, chipotle powder, cumin, dried cilantro, and sea salt on other snacks, like freshly popped popcorn.

    3. Mushroom & Company Multipurpose Umami Seasoning Blend

    Honestly, I can’t exactly put my finger on what flavor this brings to meals, but it does something special. Try it while cooking up meat or vegetables for a unique flavor.

    4. Onion Salt

    This is more than just basic onion and salt; the ingredient list is granulated onion, granulated garlic, minced onion, kosher salt, green onion, and dried chives. It gives the perfect boost of flavor sprinkled over a meal before serving (personally, I love it sprinkled over soup). The label suggests stirring it into sour cream for a delicious dip, something I’ll be trying ASAP.

    5. South African Smoke Seasoning Blend

    This blend is made up of smoked paprika, sea salt, garlic, and basil, and is easy to use when doing any sort of grilling.

    6. 21 Seasoning Salute

    When you’re grilling up meat or vegetables and are feeling uninspired, this is a good go-to. It’s made up of 21 different spices, so it will definitely add flavor.

    7. Chili Lime Seasoning

    I’m sure there are tons of ways to use this seasoning, but my favorite is sprinkling it onto fresh-cut fruit, like honeydew, watermelon, and mango. It adds a nice zesty kick to the sweetness of the fruit.

    8. Furikake Japanese Multi-Purpose Seasoning

    This blend is made up of white sesame seeds, black sesame seeds, nori, salt, and kelp powder. The label suggests sprinkling it on rice, eggs, ramen, fish, popcorn, or any food of your choice, and I agree. Recently, we’ve been experimenting with homemade fried rice, and sprinkling this on top is the perfect finish.

    9. Red Chili Pepper

    OK, not truly a blend, just a spice, but still worth mentioning. If you like to add a kick of heat to your food, Red Chili Pepper is the answer. My favorite use is generously sprinkled on pizza.

    10. Pumpkin Pie Spice

    I use this fall flavor all year round. It’s made up of cinnamon, ginger, lemon peel, nutmeg, cloves, and cardamom. Sprinkle it into your coffee, onto oatmeal, and in baked goods.

    This article was originally published on The Everymom on September 18, 2020. More

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    My Secrets for Eating Plant-Based, Even When I’m Too Busy to Grocery Shop

    Eating more fruits and veggies doesn’t sound revolutionary, but the only “diet” I’d universally recommend is plant-based, because it isn’t about limiting or labeling foods as “good” and “bad.” Eating plant-based is not a secret weight-loss diet or an unsustainable eating plan. Instead, it’s the simple decision to eat more of the natural foods from the earth that our bodies are meant to eat. But if eating healthy were that easy, everyone would be doing it, right? With overloaded work schedules and a stay-at-home order that took away our normalcy, toilet paper, and portion control, healthy eating has gone out the window for many of us. If a busy lifestyle leaves you ordering pizza most nights of the week since there’s nothing in the fridge, or staying at home has made you go through chocolate chip cookies quicker than you go through a new Netflix series, don’t worry. I’m often too busy to get to the grocery store, can get lazy with cooking or prepping, and love food way too much to give up my favorite meals and snacks. So if I can eat plant-based, so can you. Here are five secrets I live by for getting in all my fruits and veggies, no matter how busy my schedule is or the last time I went to the grocery store.

    Source: Blue Apron

    1. Get plant-based meals delivered
    Some weeks are just so busy that you don’t have time to plan, prepare, or shop for meals, which makes eating plant-based pretty difficult (Chinese takeout or frozen chicken nuggets are much more tempting). Luckily for the other busy women and health nuts out there, Blue Apron offers health-conscious options like vegetarian, 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 keep you on track with your unique goals. 
    Plus, Blue Apron now offers customizations. What does that mean for your plant-based diet? You can now swap, add, or upgrade proteins on select meals to make them more plant-friendly. So if your roommate or significant other prefers meat, you won’t have to sacrifice your health-focused preferences since you both can get the protein you want (insider tip: look for the “see options” box under the meal’s image after signing up to see if it is customizable).
    New customers: click here to save over $60 on your first 3 boxes!

    Source: Kate Davidson | Colin Price Photography for The Everygirl

    2. Equip your kitchen
    If you’re newly plant-based, you might need some different equipment to make your cooking (and life) a little easier. Having the right tools on hand means a lot more variety in your meals, using the same food and ingredients. For example, try a spiralizer to turn zucchini into noodles, invest in a Nutribullet to quickly DIY a creamy soup out of cauliflower or butternut squash, and a pressure cooker to make dishes out of dried beans and grains (more on that below). 

    Source: Danielle Moss for The Everygirl

    3. Stock up on frozen produce
    Fresh is always best, but for times when you can’t get to the grocery store, stock up on frozen produce. Use frozen produce like broccoli, cauliflower, spinach, or butternut squash for stews, stir-fries, and smoothies. Not only is frozen produce often cheaper, but it lasts much longer than the fresher versions, so you can keep it on hand for emergencies (AKA when you’re craving stir fry at 11 p.m.). It’s also frozen at peak freshness, which means it’s packed with as many nutrients as possible. Try frozen fruit for smoothies, riced cauliflower or broccoli florets for side dishes, and pre-made meals for the nights you don’t even have time to cook. If you prefer non-packaged produce, you can also chop up fresh veggies and freeze them yourself (produce like sweet potatoes and broccoli can last a long time in the freezer).

    Source: FOODISM360 | Unsplash

    4. Make dry food your best friend
    Just like stocking up on frozen food can prepare you for busy days, dried whole foods are the secret ingredient to satisfying plant-based meals, without the work of grocery shopping every week. Try stocking up on dried beans (like lentils, black beans, or pinto beans) and whole grains (brown rice, quinoa, or millet). They’ll last forever in your pantry, are cheaper than buying prepared (especially when bought in bulk), and can be made in a pressure cooker to save time.

    Source: Leigh Skomal | Unsplash

    5. Think of adding plants instead of taking away other food groups
    I love plant-based eating because it’s just about what you should add; you don’t have to cut out whole food groups or deprive yourself of foods you love. So when life gets busy (because it will) and you don’t have time to cook, prep, grocery shop, or plan ahead (because you won’t), you don’t need to stress and panic-order Papa John’s. Instead, make yourself some pasta (yes, even if it’s not “plant-based”) and think of what you can add to include more plant-powered nutrients. Maybe it’s blending lentils into the pasta sauce or heating frozen broccoli to eat with it.
    When I do order out (which has been more often than not this year, TBH), I get a pizza with all the veggie toppings and order a side salad to go with it, or load up on avocado rolls and shishito peppers. No matter how busy life gets, what ingredients you have in your kitchen, or even which restaurant you order from, don’t worry about how to stick to one diet or limit certain foods. Instead, get creative with how you can add more plants to any meal.

    What tips and tricks help you eat plant-based?

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