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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

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    15 Ways to Eat Healthier This Year Without Going on a Diet

    From rotating diet fads to misconceptions about healthy eating to unrealistic body goals (I’m looking at you, thigh gaps and v-cut abs), numerous factors make eating healthier seem complicated, and maybe even impossible. But I’m here to tell you that healthy eating doesn’t have to (and shouldn’t) be so overwhelming. PSA: there is no miracle diet. There is no one method or magical list of guidelines to automatically get us all to achieve health goals, get more energy, clear up the skin, and lose weight. For one reason, while one way of eating might cure one person, it could be limiting to another. Plus, dieting is never sustainable. Ditch your diets and try these 15 ways to eat healthier this year that you can stick with for your whole life (and not one of them is to restrict an entire food group):
    1. Have leafy greens with two meals a day
    If you make one change to your diet in 2021, consider eating more leafy greens. From spinach to arugula to watercress to romaine, leafy greens are packed with vitamins, minerals, and fiber. Plus, they’re so easy to sneak into meals, there is absolutely no reason why you shouldn’t be eating multiple cups of greens a day. Try adding spinach to your smoothie, putting kale in your pasta dish or any sauce, or ordering a side salad when you’re eating out. If all else fails, try these delicious ways to eat more greens. 

    2. Get healthy food delivered 
    Some weeks are just so busy that you don’t have time to plan, prepare, or shop for meals, making healthy eating difficult (Postmates is much more tempting). 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. Plus, with 23 weekly recipes and the new feature to customize your meals, there is something for everyone, no matter your tastes or diet preferences. 
    New customers: click here to save over $60 on your first 3 boxes!

    Source: @gabbywhiten

    3. Find plant-based alternatives of your favorite foods
    Listen, if you don’t like salads, don’t eat salads! Forcing yourself into bland meals and boring dishes will lead to binges, excessive cravings, and worst of all, an unsatisfying life. Instead of eating foods you don’t like, get creative with healthier versions of your favorite foods. Try adding in more veggies or making simple swaps like opting for cauliflower pizza crust or chickpea pasta. For recipe ideas, check out these healthy alternatives to your favorite comfort foods and plant-based recipes for every craving.

    4. Make mealtimes sacred
    Healthy eating is not just about what you eat, but how. In a world where meals are often on-the-go, and fast food is on every corner, we forget that food is not just about surviving, or even just about enjoying the taste. Mealtime serves as a reminder to pause, slow down, and enjoy. Consider taking a break from work, turning off the TV, putting your phone away, and making each meal an opportunity to relax and be mindful. Whether you enjoy meals with the people you love or use it as an act of meditation to take a break from the busyness of your day, every meal should be about slowing down and enjoyment.

    5. Load up on good-for-you beverages
    You already know to drink water and avoid sugary beverages like soda or sweetened coffee drinks as much as possible, so now it’s time to hack your hydration and include even more good-for-you beverages (in addition to your reusable bottle of water). For example, tea (like green, white, or hibiscus) has lots of health benefits, thanks to health-boosting components like polyphenols. You can also try sipping on green juice or replacing your typical soda with sparkling water, mint, and lemon. Bottom line: in addition to drinking water throughout the day, get creative with nutrient-rich drinks to sip on to increase health benefits and hydration.

    Source: @kayla_seah

    6. Eat fruit with breakfast
    Your mom used to give you orange slices and bananas with your Cheerios when you were a kid, but do you still keep up with your fruit intake? Maybe you’re good at adding veggies to your diet and forget about fruit, maybe you grab a breakfast sandwich from a coffee shop in the a.m., or maybe you’ve heard the myth that fruit isn’t good for you. The truth is that fruits are full of antioxidants, minerals, and fiber. They come from the earth; our bodies are meant to eat them. Whether your breakfast of choice is an omelet, avocado toast, or a bowl of Cheerios (old habits die hard), consider eating some berries or grapefruit on the side. 

    7. Add herbs to every meal
    Another easy way to sneak in fresh produce (are you sensing a theme here?) is adding herbs to every meal. While herbs are typically considered a garnish, they’re actually leafy greens packed with nutrients and a variety of health benefits. Plus, they make everything taste more delicious. Try putting basil leafs on homemade pizzas, adding cilantro to stir-fries and sushi rolls, or chopping parsley into salads. Bonus points for starting your own herb garden at home.

    8. Listen to hunger cues
    So long, intermittent fasting trends and outdated “three meals a day” rules! 2021 is about ditching rules about when we should or shouldn’t eat food (and how much we’re supposed to eat). Instead of forcing yourself to eat three meals a day or five small meals a day (or whatever the latest trend is), simply eat when you’re hungry. Give yourself nourishing meals and focus on feeding your body with enough energy to get through the day, whatever that looks like to you. Likewise, rather than eating a portion that someone else recommends (whether it’s your mom, a restaurant, or the recommendations on the box), eat until you’re satisfied and not overstuffed. Find the amount, time, and method of eating that works best for your body and lifestyle. 

    Source: @laurenireland

    9. Sprinkle seeds on everything
    If you haven’t been utilizing the seed food group, you are seriously missing out. Seeds like chia, flaxseed, and pumpkin seeds are nutritional powerhouses, containing a wide variety of vitamins, antioxidants, and minerals like calcium, zinc, and magnesium. I sprinkle ground flaxseed on basically anything (yes, even dishes like pasta and salads), but you can also try adding chia seeds to your smoothie, snacking on roasted pumpkin seeds, and sprinkling sesame seeds on stir-fries. 

    10. Include more water-rich foods in your diet
    Drinking water is so 2020 (but like, also crucially important, so please keep that up); you can eat your water too. Eating foods that are high in water content is the secret to long-term, lasting hydration (and a lit-from-within glow). Call in some backup for your water bottle by loading up on plants like tomatoes, cucumber, romaine lettuce, and berries, which are all high in water. Watermelon is one of the most hydrating foods you can eat (no surprise where it gets its name), with a water content of 92 percent. Water-rich foods will be hydrating your body like good ol’ H2O, but will also add in the extra nutrients that come from fruits and veggies. 

    11. Try one new vegetable every week
    You probably have the same grocery list that you know, love, and revert to every single week when you head to your local Trader Joe’s or Whole Foods. While having a go-to list is necessary for us busy girls (and my other lazy girls out there), it doesn’t always set you up for the most inventive meals. This year, challenge yourself to try one different veggie that you’ve never tried before. Maybe you saw a delicious butternut squash recipe and have never cooked butternut squash, maybe you see beets at the grocery store and Google how to prepare them, or maybe you come across a new leafy green at the farmer’s market that you’ve never tried. Trying (or cooking) something new will not only make your meals more exciting, but a bigger variety of foods means a bigger variety of nutrients. Plus, you might like something so much, it ends up on your go-to grocery list. 

    12. Fill the majority of your plate with foods from the earth
    Instead of the 80/20 rule or following a plant-only diet, think about eating “plant-foward.” While that title definitely sounds a little hokey (and excessive), the idea is that you can emphasize and celebrate nutritious foods, but you don’t have to be limited to them. Instead of measuring, tracking, or limiting, simply make sure that the majority of your plate comes from the earth (instead of going through a factory), whether that looks like fruits, vegetables, whole grains (like oats, rice, and quinoa), or nuts and seeds. You’ll load up on the foods that will make you feel good, without restricting yourself from the foods that you enjoy. 

    Source: @loveandlemons

    13. Add more fiber to your diet
    While fiber is not the sexiest macronutrient (protein and healthy fats get all the attention!), it is one of the most important. And yet, only about 5 percent of the country’s population meets daily fiber recommendations. Fiber is the part of foods that the body can’t break down, so it passes through your entire digestive system and helps keep it healthy. But fiber has other benefits than just gut health and regularity (though those would be good enough). You can find fiber in most fruits, vegetables, nuts, whole grains, and seeds, but click here for the most common foods that are high in fiber. 

    14. Eat the rainbow
    No, I’m not talking about Skittles. You learned in middle school science class that 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 think about grocery shopping by including each color of the rainbow.

    15. Let yourself enjoy foods you love
    You may think that deprivation helps you avoid “bad” foods, but in reality, deprivation is causing a lack mentality, meaning you’re more likely to binge said food when you do eat it, or more importantly, not truly enjoy your life. This isn’t just a warm and fuzzy body positivity tip; it’s a physical health hack that will help your body feel its best. When we remove “good” and “bad” labels around foods, we can listen to what the body really wants. We start craving the foods that help us live, while mindfully enjoying the foods we never want to live without.

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

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    12 Hacks to Hold Yourself Accountable with Your Resolutions

    It’s that time of year again: we’re putting away Christmas decorations, coming back from holiday break, and setting New Year’s resolutions. But will 2021 be any different than 2020, 2019, or any other resolutions of New Years’ past? If you’ve never even remembered your goals by the end of most years (much less reached them), you’re not alone. According to U.S. News & World Report, 80 percent of resolutions fail (depressing, right?).So what does it take to be in the 20 percent that succeeds? We all say #newyearnewme every January 1st, so how do we make sure that 2021 will really be “our year;” the year where we become happier, achieve our healthiest body, and get that dream career? The answer: change your approach. Here are 12 hacks to keep you accountable and help you be in the 20 percent of resolutions that succeed. Look out, 2022! 

    1. Get in the right mindset
    You probably already have your 2021 resolutions, but do you know why you set those resolutions? The first step to holding yourself accountable is to put meaning behind the goals you set. For example, “going to the gym every day” or “getting a raise” are fine resolutions, but you need to look at the bigger picture goal as well. Why do you want to go to the gym every day? Is it to be stronger, feel more confident, or live longer? What about getting a raise: do you want to be more financially independent or feel valued by your company? If you’re not looking at the “why” goal, the surface-level goal will never feel motivating enough to last until 2022. 
    Bottom line: set your resolutions, but make sure you’re also reminding yourself why you care about achieving them in the first place. Take some time to reflect or journal about why accomplishing this goal is important to you and how it will make a difference in your life. Months from now, when the newness of resolutions wears off, you won’t be thinking, “I have to wake up at 7 a.m. to exercise.” You’ll be thinking, “I want to wake up at 7 a.m. to exercise because it makes me feel so much happier and healthier throughout the day.” 

    2. Set smaller goals that are easy to reach
    Trust me, “losing weight,” “running a marathon,” or “reading 100 books” are far off goals that will leave you disappointed and unmotivated, no matter what. Instead, break down big resolutions into smaller, more specific goals throughout each week. On Sundays, think about what you want to achieve just that week: fit in four workouts, run three miles instead of your usual two, lift 10 extra pounds, or add greens to two meals a day. By the time the week is over, you’ll feel accomplished, proud of yourself, and more motivated to set harder goals for the next week. If week-by-week is not your thing, start in small increments to get to where you want. For example, start with two push-ups a day. Once push-ups feel like a habit, increase a couple more reps or exercises each day until you get to your fitness goal.

    3. Prepare what you need in advance
    If you prefer morning workouts, lay out all your clothes next to your bed, untie your sneakers, and fill up a water bottle. If you work out in the afternoon, change into your workout clothes first thing in the morning so you’ll be ready to go whenever you can fit it in. Having everything ready will not only make it easier to work out, but will put you in the mindset that this workout will happen. Preparation works for nutrition goals, too: meal prep makes it much less likely for you to resort to takeout after a busy workday or snack on unhealthy choices like chips and cookies. Likewise, if you want to have a better morning routine, lay out your clothes, fill up a bottle of water, set out your skincare lineup, and get out the meditation pillow. Bottom line: set yourself up for success to reach your resolutions by preparing in advance. 

    Source: @kateogata

    4. Get a buddy
    Do you have a friend, significant other, roommate, or work wife who also wants to stick to their resolutions? Make them your accountability buddy and motivate each other by exchanging healthy recipes, sending motivational quotes, and checking in to see how the other is feeling or keeping up with their goal. You don’t have to have the same resolutions to motivate each other, but it certainly helps if you plan to hop on a Zoom yoga class with a friend or set up weekly meetings with your work wife to see how your career resolutions are coming along. You’ll be much more motivated feeling like you’re in this together.

    5. Schedule resolutions into your calendar
    When appointments, meetings, or tasks are on your calendar, you know they’re going to get done. And you’ll probably show up on time, be fully prepared, and never skip. Just because a workout, meal prep session, or personal budget check-in are not work meetings does not mean you shouldn’t prioritize them as such. Honor your resolutions like you would any other appointment on your schedule. For example, either sign up for an online workout class in advance (the cancellation fee in itself will be enough to hold you accountable) or put “going on a jog” in your calendar. Not only will scheduling resolutions make it more likely you’ll do them, but you’re also more likely to prioritize them. Treat a workout, check-in, reading session, meditation time, grocery shopping, etc., like you would anything else on your calendar: show up on time, be prepared, and don’t cancel.
     
    6. Set up your environment for success
    Maybe you are what you eat, but you are where you live too. Surround yourself with motivating images and rearrange your home environment to help you with your resolutions. If mantras are your thing, come up with your own, write it down, and post it on your mirror, computer screen, and fridge. Start a vision board filled with motivating images like a picture of yourself from when you felt healthy and happy, or a magazine cut-out of someone achieving your goal (like crow pose or running a 5k). You can also post healthy recipes or pictures of women you admire. Visually 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 if you want to get more sleep this year. 
     
    7. Journal your progress
    Journaling creates a space for mindfulness, thoughtfulness, and purpose, and can help you achieve all of your goals (powerful stuff, right?). Use a blank notebook for morning pages, record your daily goals in your planner (shoutout to The Everygirl planners at Target!!), or use the Notes app on your phone. Not only will journaling about your resolutions keep you motivated, but knowing you’re tracking your progress will hold you accountable. It’s a lot less tempting to skip the workout or order takeout when you know that you’ll be writing about it later. More importantly, journaling will keep the resolution in the front of your mind, so you’ll prioritize it.

    Source: @devyn.p.miller

    8. Have a plan B
    So you slept through your alarm and missed your morning workout? Or you’re extra hungry and aren’t in the mood for your usual smoothie? Have an easy and flexible backup plan, so that you don’t completely give up when your plan doesn’t work out. Going on a 30-minute walk after dinner or doing a yoga YouTube video before hopping in the shower are great ways to fit in movement and keep you feeling motivated. Likewise, have a few different healthy meal options so that when you’re not in the mood for your typical go-to’s, you don’t opt for fast food takeout. Having a backup for when your plan falls through is crucial to staying on track.
     
    9. Fit resolutions into your routine
    Your resolutions can be lofty, but they have to fit into your life. For example, if you hate salad, don’t force yourself to eat salads. If you want to get fit but can’t run a mile to save your life, don’t try to run five miles. Instead, find healthy foods you like and exercises that are fun or make you feel good. Learning how to enjoy achieving your goals will help them stick. Experiment with healthy recipes like plant-based versions of your favorite foods, and test out workouts to find one that you’ll not only enjoy, but will look forward to.
    Also, don’t vow to wake up at 6 a.m. for meditation and a workout if your alarm clock typically rings five minutes before you have to be on Slack. Start with a meditation while your coffee brews, some calf raises while brushing your teeth, and going on a walk while you’re on a conference call. There are dozens of ways to fit your resolutions into your likes and routines, and those ways are the key to reaching goals by 2022.

    10. Read, listen to, or watch something positive
    I love Real Housewives as much as the next girl, but let’s be real: bingeing it every night before bed and on my lunch break certainly does not help with motivation (been there, done that). Instead, take a break from your usual Netflix binges to listen to a motivating podcast, read a chapter from a self-improvement book before bed, or (if reality shows really are your cup of tea) stream a show like Queer Eye that will inspire you to be your best self. Filling your time with inspiration and motivation will make you excited to reach your goals. Don’t worry, there will always be time for Real Housewives or The Bachelor, but remember that nutrition isn’t just what you eat; it’s what you read, watch, and listen to as well. 
     

    Source: @twentysomethingplus

     
    11. Look for one small victory every day 
    The key to resolution success is not to look at what you have yet to accomplish. Instead, the key is to focus on what you’ve already done. Looking at how far you’ve come (even if it is just baby steps) will boost confidence and motivation to inspire you to keep going. Every single day, look for a victory you made towards your final end goal. It could be doing an extra 10 crunches, having a smoothie for breakfast instead of getting an Egg McMuffin, or going on a walk during your lunch break instead of bingeing Hulu. Taking steps towards your final goal (no matter how small) will feel much more motivating than a distant goal that’s out of reach. Let each small step be its own victory, and get excited for whatever victories you’ll accomplish tomorrow. You’ll reach your end goal in no time–2022 will be so impressed.

    12. Be flexible and trust your gut
    Remember those aforementioned “why” goals? Maybe your resolution is to work out more, but the reason for that is to feel more confident, or perhaps you want a raise, but you want a raise because you want to take a step in your career. The secret to achieving your resolutions (instead of forgetting about them by February) is to focus on the “why goals” and be flexible with resolutions. From now until 2022, there will times when you’re too tired to work out, need to take a mental health day from work, or want to enjoy a glass of wine and an entire Dominos pizza on a Friday night. And those times don’t mean you’re failing at your resolutions; they mean you’re listening to what your body needs.
    Reality check: if you’re not flexible with your resolutions, you’ll never be able to keep them. To hold yourself accountable, stay focused on the overarching goals like feeling more confident, progressing in your career, or treating your body well. It will help you stay motivated to keep your goals, but most importantly, you’ll be listening to your body instead of external expectations. Even resolutions need balance, not perfection.

    How are you holding yourself accountable with your resolutions this year? More

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    8 Habits I’ve Tried for Better Periods (and Which Ones Actually Worked)

    The relationship with my reproductive system has been more like a horror movie than a warm and fuzzy rom-com: full of mystery, a little depressing, and unnecessarily bloody. It sounds like the beginning of a Judy Bloom novel, but my period has never been my friend. Over half of my life has been spent with monthly intense mood swings, severe bloating, and cramping so bad I would have to go home from school. As a preteen and a newly appointed “woman,” I tried doubling up on Advil, spending hours under the heating pad, and eventually was prescribed painkillers by my gyno (i know, right? Yikes!). Enter: 25-year-old Josie. I’m a little more confident, self-assured, and mature (kind of) than the 12-year-old girl who cried thinking about having to go to ballet class on her period. I no longer have to go home from school (I mean, work) during my time of the month, but I’m still so uncomfortable that I spend every minute I’m not in bed, wishing I was (and no amount of Advil or dark chocolate squares will change that). After an endless cycle (pun intended) of pain, PMS, and heavy bleeding, I’m tired of feeling like my body is more my enemy than my friend.
    But also since I was 12 years old, I’ve taken courses and wrote theses on ancient forms of medicine, I attended nutrition school, and I became a certified health coach. I have made diet and lifestyle changes that have made me feel happy, vibrant, and energetic like I never have before. I know way more about my body and believe that any symptoms (yes, even PMS or heavy bleeding) are the body’s way of communicating that something is up, rather than “just the way my body is.” In my 13 years as a menstruating woman (major *cringe* at that terminology), I have tried quite a lot to help ease my period symptoms. Here are eight of the most noteworthy habits and whether or not they actually helped.

    Source: @josie.santi

    1. Eating more nourishing foods
    Traditionally, my period was my personal excuse to eat all of the pasta and gallons of ice cream in sight. I’ve always had intense cravings that I would give in to, but more importantly, I felt so uncomfortable during that week that food became a form of comfort. However, as I learned about the role that food plays in the way the body feels, I started questioning my “eat-hard, bleed-hard” mentality (are the graphic visuals starting to get gross?). Instead, I cut out gluten (something I knew I had a sensitivity to, thanks to tests done by my doctor), loaded up on fruits and veggies, and prioritized iron-rich foods like beans and dark, leafy greens.
    I even started treating myself to a plant-based meal delivery service during my period week so that I was eating extra clean (and so I didn’t have to get off the couch to cook or wash dirty dishes if I didn’t want to). When I started craving something heavier or sweeter on my period, I listened to it instead of suppressing it, knowing my body knows what it needs. But instead of pasta or mac n’ cheese, I made a warming rice dish, and instead of bingeing an entire tub of Ben & Jerry’s, I had a few squares of dark chocolate to satisfy me.
    The results: Changing my diet has been one of the biggest and most drastic changes. While it hasn’t been a miracle cure-all, I feel lighter and happier on my period since eating differently. Most impressively, ever since I started eating for extra nutrients instead of using my time of the month as a free-for-all, my period has gotten slightly shorter and more manageable. 

    Source: @josie.santi

    2. Cycle Syncing
    Cycle syncing is exactly what it sounds like: syncing your lifestyle, exercise, and diet around your cycle. Some people call it an ancient wellness technique, and some call it a bio-hack. The idea of cycle syncing is that your hormones are different during each phase, and therefore, your needs, emotions, and energy levels are too. Think about it: the moon has four phases, the seasons have four phases, and we as women have four phases.
    I tried cycle syncing the 2020 way: by downloading an app. MyFlo helps track your cycle so you can know what to expect, but it also gives you suggestions based on where you’re at in your cycle for everything from foods to eat to how to work to what type of exercise you should do. According to MyFlo and cycle syncing in general, the hormones (and the 28-day cycle they’re on) tell us everything from whether we should go out or stay in, eat raw foods or cooked foods (and what kind), or what kind of sex we’re in the mood for.
    The result: My biggest takeaway from this experience has been feeling more in tune with my body and to stop resisting what my body needs. For example, through past periods, I’ve forced myself to wake up early for my usual a.m. HIIT class, even though I felt exhausted, or I made myself meet up with friends when all I wanted to do was lay in bed and watch Real Housewives reruns. Cycle syncing helped me realize I was not being lazy, and my period wasn’t destroying my health goals. Instead, my body just needed different things at different times. 

    3. Gentle exercise
    Back to that early a.m. HIIT nonsense: I realized the intense exercise that I typically crave makes me feel bad if I try to push through it on my period. I feel incapable, unmotivated, and exhausted. Sure, I was always glad I did it afterward, but I swear it made cramps worse throughout the day, and I just didn’t feel good doing it, as I knew exercise was supposed to feel. So instead? I stopped forcing myself to do anything and instead opted for slow, gentle movement like stretching, yoga flow, or a little pilates if I felt like getting really crazy. 
    The results: Admittedly, it still feels difficult to move my body at all some days, even if it is gently and slowly. I try not to force myself to do anything if I’m not in the mood, but I know that if I do get off the couch and go through a yoga flow or even do a few slow ab exercises, my cramps actually feel better and I immediately get more energy. Opting for gentle exercise was an important lesson that “perfection” isn’t always better. I grew up with the mentality that most of us did where the goal of health was “perfection:” a clean diet, never skipping a workout, and no room for mistakes. Instead, I’ve learned that the goal of health is not perfection; it’s balance. And yes, sometimes balance means five minutes of yoga or stretching that’s basically just laying on the floor. 

    Source: Felicia Lasala for The Eveygirl

    4. Natural supplements
    Various gynecologists and doctors have put me on double doses of Advil, those aforementioned prescription painkillers, or birth control pills (more on that below) to help with period pain, but instead of over-emphasizing ibuprofen or numbing the pain, I’ve learned that nourishing my body as a way to fix the root cause helps me more, rather than patching up the symptoms. I have tried a combination of Chinese herbs, vitamins and minerals, and all-natural mixtures that are said to help menstruation.
    Some of the most noteworthy supplements I’ve tried over the past few years are raspberry leaf tea (recommended by Berrion Berry), to help strengthen the uterus; Love Wellness’ #Mood Pills to help with PMS; and magnesium citrate, which my doctor recommended I take every night, with an extra dose while on my period.
    The result: I feel a huge difference in my pain levels and heaviness when I am consistent with supplements. What I love the most about natural supplements like raspberry leaf tea or magnesium citrate is that they simultaneously nourish the body and provide a multitude of health benefits to help the body heal, rather than covering up symptoms like a painkiller. Don’t get me wrong: my Advil bottle is still with me at all times from days 1-7 of my cycle, but I’m also incorporating plant-based supplements that have helped me need Advil less. 

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    5. Chugging caffeine
    LOL, as if you couldn’t already tell from the overall tone of the article, chugging caffeine was one that did not work very well. But it came with good intentions: my period makes me lethargic and tired, so my go-to response to counteract those symptoms for years was to chug extra coffee just to get through the day. There were even some days where I thought I could not go to work without caffeine because I felt so tired and “out of it” that a coffee-less Josie would have been dead to the world. I also had this idea that coffee was the hero, helping my body feel its best, while my period was the antagonist sabotaging all of my goals.
    The results: While it certainly helped my Starbucks reward points, depending on coffee did not help my period. In fact, I felt even more pain whenever I had too much coffee. What did help? Cutting out caffeine before and during my period. My doctor suggested that caffeine can interfere with hormones, so after trying a few weeks without it, I did notice a major difference in period pain. Now, I get energy from nutritious foods (see #1) that are actually giving my body fuel, and I let my body rest when it needs because guess what: it’s literally releasing an egg and shedding lining–now that deserves some serious R&R. 

    Source: @josie.santi

    6. Seed Cycling
    Seed cycling is a practice of rotating between four different types of seeds (pumpkin, flax, sesame, and sunflower) according to the phases of your menstrual cycle. It’s claimed to balance hormones by regulating the hormone estrogen in the first half of your menstrual cycle and the hormone progesterone in the second half, based on the different seeds’ effects on the body. Many women are deficient in the essential fatty acids, vitamins, and minerals found in these seeds that can support their periods, but it might also help balance hormones in general. While this is an ancient practice, there is some fascinating science that might back it up. For example, the phytoestrogens (like in flax seeds) have a similar structure to the primary female sex hormone and might have similar effects as estrogen to the body. 
    The results: Full disclosure, I am new to trying this one, so I think I need a little bit more time to figure out if it works or now. Also, I am still on oral birth control (see below), so I don’t technically even have a “cycle” to accurately sync with. I’ll be getting off soon and will dive fully into seed cycling (for the betterment of womanhood, of course), so I’ll report back when I have more ground to do so.
    But what I like so much about this one, even if I can’t feel any effects just yet, is that it reminds me that my “cycle” consists of more than just my period days. The reproductive system is always working, whether you’re bleeding or not, and what you do on the days you’re not on your period can affect the days you are on your period. As always, be your own guinea pig, talk to your doctor, but most importantly, remember that your reproductive health requires your care and attention 24/7.

    7. Oral birth control 
    First, a disclosure: between the NuvaRing, shots, IUDs, the patch, and pills, picking a method of birth control is as confusing as deciding what to get at a breakfast buffet (if I fill up on scrambled eggs and hash browns, will I regret not getting pancakes!?). Whether you opt for hormonal birth control to ease period symptoms or for actual birth control (or both, which is most often the case), the method that’s best for you is extremely personal. What’s right for your best friend, or even your doctor, may not be right for you.
    Whether you prefer hormonal birth control or a hormone-free method, research all your options, identify the root cause of any symptoms, and talk to your doctor about what’s best for you. For me, I have been on oral birth control for almost 10 years. As a teenager, my gynecologist put me on birth control to help ease period pain since nothing else was working.
    The result: What I have personally liked the most about oral birth control is that I know when my period is coming. I’ve worked it around vacations or life events, which has been a #blessing that I didn’t even have to deal with tampons and cramps when I did not want to. But when my period does come, I still have all the same symptoms, plus occasional random breakthrough bleeding. I also feel like it’s putting a patch on the problem instead of identifying the root cause. Bottom line: oral B.C. has helped in some ways but has not in others. I give it a 4/10 for me, but what is so cool about being a woman, and a human in general, is that we all have different bodies, and those bodies react to everything in different ways. What works for me may not work for you, and vice versa. 

    Source: @josie.santi

    8. Listening to my body (and intuition)
    The biggest change started with a lesson from my therapist (shout out to Dr. Kelly!). She told me that there is pain, and then there is suffering. Pain is the physical experience that you feel, and suffering is the meaning that you put on that pain. Sure, I was feeling intense pain while other friends didn’t feel anything at all, but I was causing myself to suffer by turning my body into the enemy and asking, “why me!?” (boy, am I dramatic). 
    Since then, I’ve gotten older, wiser (kinda), and more in tune with my body. I’ve learned that symptoms are not inconvenient, and cravings are not to be suppressed. The body knows what it needs and knows if something is wrong; we just have to listen to it. I stopped googling, “how do I get rid of cramps?” and started listening to what my body needed more of. I got a stool test to see what was going on in my gut and felt a strong intuition that it related to my period symptoms, so I worked to heal my body and trusted that my reproductive systems would follow suit. 
    The results: When I saw my body as something that always had my best interest in mind and knew that listening to it would help me be healthy, I stopped seeing my body as the enemy and my period as the antagonist. Instead, I started to appreciate what my body was going through (I mean, fostering an environment to grow a freaking human being? That’s pretty badass). I looked at any symptoms or pain as my body’s way of telling me something is not right, whether that means diet, stress, or something else going on internally. The pain has lessened with the help of those aforementioned diet and lifestyle changes, but the biggest change was that I stopped suffering because I listened to my body and trusted my intuition. Is it just me, or is this movie starting to sound a little bit more like a rom-com?

    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