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      8 Wellness Products I Never Knew I Needed Until They Totally Changed My Health

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      Truth be told, I am the target consumer when it comes to buying products I don’t need. I’m a sucker for anything on sale, hoard knickknacks like nobody’s business, and always find at least one thing I have to have in the “As Seen on TV” aisle. However, when it comes to wellness, I like to think I’m pretty good at deciphering what’s a worthy investment of my time and money and what’s a passing fad. I’ve spent way too much time geeking out over nutrition studies and ancient medical practices to be wooed by the latest diet or workout class. But I do try a lot of products, and sometimes I don’t expect a product to be as good as it is. Here are eight products that, frankly, seemed silly or unnecessary to me until they totally transformed my health (and might transform yours too). 
      1. Tongue Scraper
      Honestly, I never thought I’d be here, swearing that scraping sh*t off my tongue has transformed my life, but here we are. Tongue scraping means using designated tools to remove extra particles and bacteria from the surface of the tongue. While it has been #trending on social media the past couple of years, it’s nothing new. It’s actually really, really old. Tongue scraping is a practice from Ayurveda, which teaches that we can learn a lot from our tongues.
      Besides just reducing bad breath, according to Ayurveda, tongue scraping can stimulate digestion by activating the salivary glands and can even improve immunity because it prevents toxins from being reabsorbed into the body. Call it placebo or call it coincidence, but I swear I’ve gotten sick less often since starting tongue scraping a couple of years ago. Even if that doesn’t sell you on the idea, once you scrape your tongue once and see the ~gunk~ that comes off, you’ll never be able to go a day without scraping again. 

      2. Ice Roller
      Since I’m highly basic, I’ll try just about anything that influencers, aestheticians, and beauty experts recommend on their Instagrams, but this is one of the few things that has made a lasting impact on my life. A couple of years ago, it seems like everyone was rolling their face with an ice roller, which promised a reduction in puffiness, smaller pores, and less inflammation. While I do believe that all of these things are true, the benefits for me didn’t stop at a glowy complexion. It is one of my go-to hangover cures to decrease overall puffiness and soothes headaches when I roll on my temples (soothing AF!). Also, you know those days when you decide to do an inner thigh workout after not lifting a weight for months? An ice roller helps soothe even the sorest muscles and feels so satisfying. 

      3. Blue-Light Glasses
      Like most of the workforce in the 21st century, I stare at a screen from morning to night. 2020 didn’t help screen usage, now that meetings are over Zoom and happy hours are over Facetime. I used to get consistent headaches and chalked it up to tension or allergies. When blue-light glasses (or lenses that block the blue light exposure from screens) became popular, I obviously had to get them for myself (read: basic). After just a few days, I immediately noticed my headaches had gone away, as well as eye dryness and strain. Now, my blue-light glasses are as essential to my workday as a cup of coffee and a killer playlist to keep spirits high, stress low, and headaches at bay. 

      4. Facial Massage Tools
      Facial massage has become such a part of my life that I literally crave it and find myself randomly rubbing out my cheeks and jawline without even noticing. Everyone has their weird ticks, right? The practice has made my skin glowier, reduced inflammation, and even prevented/healed breakouts when I’m really consistent. I used to go to town with my Gua Sha in the mornings so my face is de-puffed and sculpted for the entire day, but I started Gua Sha-ing at nighttime instead as a relaxation technique.
      I used to think facial massage meant under the eyes, along the cheekbones, etc., to sculpt the face. But I’ve learned the neck and shoulders are just as important, if not more important. I Gua Sha my shoulders and neck at night because it makes me feel like all the tension in my body is immediately released. Try jade rolling, gua sha, or self-massage to reap the physical (and mental) benefits for yourself. 

      5. Resistance Bands
      I’ve never been a big home workout person. In fact, the only reason I started working out years ago was for the lavender-scented cloths, fun music, and the limitless opportunities for chic mirror selfies (barre studios have the ideal I-work-out-but-can-still-look-cute vibe). Also, I live in a studio apartment, so any hopes for an at-home gym are completely unrealistic. I want to fill my tiny space with fuzzy blankets and candles, not dumbbell sets. However, I purchased a set of resistance bands since my trendy gyms closed back in March to revive my at-home workout routine, and I have no idea why it’s taken me this long to get on board. They’re good for any exercise, can work any muscle group or body part, and are perfect for traveling because they take up very little space. 

      6. An “Easy” Blender
      Listen, I would love to be the girl with the huge blender. You know the type: the girl who makes her own green juices every morning and blends things like soups or sauces instead of just smoothies. Maybe I  just need to step up my soup game or put a little more effort into juicing, but as hard as I try, I  swear I just don’t have big blender energy (BBE). I know if I were to get a complicated, legit blender, it would just sit there unused. I need something small enough to fit in my tiny kitchen, easy to clean so I don’t have to think about using it multiple times a day, and that doesn’t feel overly complicated to use.
      Enter: a single-serving blender or hand-held blender. My Nutribullet has rocked my world because I can blend a smoothie in the same cup I’ll use to drink it (yay for fewer dishes!) and is small enough to froth up a cup of coffee and almond milk. The lesson here is to find the kitchen tools that work for your lifestyle, preferences, and needs. 

      7. Superfood Coffee Alternatives
      Speaking of coffee, I have a confession: coffee does not make me feel good. Rather than energized, any amount of caffeine makes me feel jittery, weak, and nauseous, but I desperately crave coffee for the ritual and taste. Is there anything more satisfying than a warm cup of coffee in the morning? Thank goodness for the modern wellness world that offers a plethora of “coffee alternatives” that are not only better for you than the high-caffeine and overly-processed coffees of latte past, but are full of superfoods and adaptogens that can bring extra health benefits to your body. I’m all about maximizing health and fitting in as many nutrients as possible, so these alternatives have become delicious replacements to my morning cup of coffee. 

      8. Foam Roller
      I’ve always had tight hip flexors that hurt after every ab exercise or uphill walk (which is an extra bummer because I currently live on a steep hill). My doctor recommended I try foam rolling (a wellness practice I always thought seemed stupid), and my whole body felt better after just a couple days. It came at a good time because my back and hips have felt tighter than ever before, probably because of either: A. I’m getting old, or B. I’ve been doing nothing for seven months except sit on the couch and rewatch Riverdale). It’s one of the few practices that has helped my hip flexors feel better, but my posture gets better the more I roll out my back and shoulders, and overall, I feel lighter and healthier. File “foam roller” under things I was wrong about.

      What wellness products have changed your health? More

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      The Stay-At-Home Habits That Have Actually Made Me Healthier

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      Yes, there are those stay-at-home habits many of us have picked up throughout 2020 that might not be the healthiest, like eating frozen pizzas every other night or staying on the couch until we’ve binged all three seasons of Selling Sunset (no, just me?). You might have given up on a workout routine the second your gym closed and stopped prioritizing healthy eating because you’ve been dealing with a dangerous combination of high-stress, lack of normalcy, and the Doritos bag on top of the fridge staring at you 24/7. You probably picked up the mentality way back in March that normal life is on pause, so who cares if you forego healthy habits?But the reality is that life is not “on pause.” It’s happening right now, every day and every minute, pandemic or not. We can either adopt healthy habits to help us work through the stress of this time, or use it as an excuse to be unhealthy. The good news is that becoming healthier might be easier than you realize. Personally, I’ve recently learned how many stay-at-home habits are actually good for me. I realized a lot about my body, habits, and overall health that I wouldn’t have learned had I not been stuck in my studio apartment for months on end. Here are eight habits I’ve picked up in 2020 that I’ll keep up even long after the pandemic is over. 

      1. Prioritizing sleep over everything else
      What I thought was “healthiest” for me always came first. Back during the office days (anyone remember what was that like?) I would wake up extra early to go to a workout class beforehand. Even after I switched to working remote full-time over a year ago (before the rest of the world went work-from-home), I would stay up late getting work done instead of calling it quits by 10pm to get in a full eight hours of sleep before my early start time. When the pandemic did hit, workout classes were no longer an option, and I had enough time to check every item off my to-do list and still go through a leisurely nighttime routine.
      After months of sleeping more than I have since I was an infant (if only we could have multiple naps a day as adults), I realized how much better I felt. My work was higher quality, exercise felt more enjoyable, and, most importantly, I just felt so much better. I’m not going to lie to you: getting enough sleep is still tough when I have such an early start time to my day. But these days, if I have to choose between a workout or checking items off my to-do list and getting 7-8 hours of sleep, you know what I choose? Sleep. Every time. 

      2. Getting outside more
      Although I live in Southern California, I am not a beach person. In fact, I notoriously avoid going outside at all costs (I burn instead of tan, and there’s nothing I despise more than feeling hot and sweaty); an air-conditioned indoor space has always been more enticing. Looking back, I didn’t see the outdoors as the crucial part of wellness that it is, and was lazy about getting fresh air and sunshine. Like, check-my-phone-to-find-out-the-weather-instead-of-walking-the-five-steps-to-my-balcony kind of lazy. 
      I humbly acknowledge what an idiot I was not to take advantage of the outside world while I had full access to it. After being stuck indoors 24/7, I crave the outdoors and nature. I started going on more hikes, fitting in walks around the block when I have a 10-minute work break, and having more meals out on the balcony instead of at the kitchen table. Getting outside more often (SPF-protected, of course) has been life-changing for me. Even just small changes like drinking your morning coffee on the patio or taking a walk instead of running on the treadmill can have a wide variety of health benefits. 

      Source: @mylittlebooktique

      3. Spending free time wisely
      If you work a 9-5 job and sleep for the recommended eight hours, that means you still have eight hours of free time a day. You’ll have 40 hours of free time by the end of this work week, and don’t even get me started on the free time you have on weekends. Before the stay-at-home order, I didn’t think about that free time very much. I relaxed on the couch, went to workout classes, hung out with friends, and took naps more often than I’d like to admit. After staying at home all day every day, I had so much free time that I was forced to think about it.
      Not to get all deep on you, but having extra hours that I didn’t know what to do with made me reconsider what truly makes me feel fulfilled. Now, I don’t look at free time as something to spend; I think of it as something to invest. And yes, somedays that does mean that aforementioned nap or bingeing Gossip Girl with my boyfriend (I’m very proud to say I got him into it recently), because my wellbeing is worth an investment too (see #1). 

      4. Leaving my laptop out of the bedroom
      To preface, I live in a studio apartment. My “bedroom” is basically my workspace, eating space, and sleep space. So I never thought the “no-tech-in-the-bedroom” rule could apply to me. Without thinking about it, I charged my laptop in an outlet next to my bedside table and would do work sitting in bed at night. My laptop even lived next to my bed when I slept (don’t ask me why I mindlessly started that habit).
      Without any escape from my home at all, my studio apartment was no longer just my workspace, eating space, and sleep space. It also became my 24/7 reality, and I knew I had to make some changes with how technology was a part of every minute of my day. Since I didn’t have a separate room for work, I planned to keep technology away from my sleeping space. Now, my laptop charges overnight across the apartment instead of next to my bed, and I can’t climb under the covers in the evening until work is finished. Call it the placebo effect, but I swear I sleep better, wake up easier, and am less burned out overall. 

      Source: @gimmesomeoven

      5. Examining my relationship with food
      Yes, I’m obsessed with wellness and eat mostly plant-based. But I can also lick a plate of Fettuccine Alfredo clean and never say no to sushi takeout or cheeseboards. I love food and will always let myself enjoy it (food should never be “off-limits”), but staying at home helped me see where I was mindlessly eating and not even enjoying it. When I’m craving, sometimes it’s my body telling me that it needs nourishment in the form of laughter, a break, or stress-relief, not food. I also identified where I had unconscious food rules that kept me from having a positive relationship with food and with my body. 
      To rewrite your food narrative, you must first identify what it is. If you find yourself saying, “I can’t have this pasta dish because I’m on a diet,” or “I can’t eat this cookie because there are too many calories,” your food narrative is one of deprivation. No matter what weight you reach or what diet you perfect, you will never feel satisfied. Instead, change your thoughts to feeling excited about trying a new plant-based recipe or how leafy greens will nourish, energize, and revitalize your body. Healthy eating will become a reward. 

      6. Exercising at home (and outside of a routine)
      Pre-global crisis, my workout routine went like this: sign up in advance for trendy studio classes with expensive cancellation fees, so I had to debate whether the $20 cancellation fee was worth it to lay in bed a while longer (it never was). On the days I didn’t have time to make it to a 60-minute class, I didn’t exercise at all since anything less didn’t feel worth it. But as soon as my studio closed down, I had to rely on pure motivation to get my butt to move after a long workday, and if I didn’t fit in smaller movements (like a walk around the block and 15-minute Pilates video), I knew I wouldn’t exercise at all.
      Even just a few weeks into my new workout norm, I realized something. For the first time, I was listening to my body–not only about when to workout, but how (does my body need to burn some energy and dance around the living room, or does it need a relaxing yoga session?). While I’m still counting down the days until my trendy LA studios can open (what can I say, I’m a sucker for dim lighting and lavender towels), I will never forget to listen to my body instead of mindlessly signing up for a class to check another thing off my to-do list. Plus, I changed what exercise means to me. Instead of fitting in a 60-minute class, I focus on living less sedentary in whatever way that looks like each day.

      Source: @ceceolisa

      7. Regularly breaking out of my wellness routines
      I’m a creature of habit: I like to have the same thing for breakfast every morning (berries, tahini, and cacao nibs, please!), do the same workout every day, and do not like trying new things (just ask my mom how I refused to go to sleepaway camp every summer). But it wasn’t until I broke out of some of my wellness routines that I truly felt healthy. Don’t get me wrong: routine is crucial because it helps build beneficial habits. Because of routine, I crave fruit in the morning instead of sugary cereal, and I don’t even have to think about regularly exercising because it’s already a part of my daily schedule. 
      But here’s another important factor of wellness that I learned when my beloved workout studios and juice bars closed: while routine is important for building habits, breaking out of routine is also important for enjoying your healthy habits. Trying new things can not only introduce you to new practices to add to your routine, but breaking out of the norm can build confidence and feel exciting (instead of feeling bored or complacent). Take a different route on your walk, cook with a vegetable you’ve never tried before, and take an online Zumba class if you’ve always sworn you have no rhythm. 

      8. Socializing more (and smarter)
      Pre-pandemic Josie thought she had her shit together. I wouldn’t stay out too late on Friday nights so I could wake up well-rested for a Saturday morning workout, and I could not be tempted by even the most persuasive friend to come to Wine Wednesday if I had a lot to get done that day. Sounds like a very adult thing to do, right? I’ll give myself an A+ for responsibility, but you know what I’m thinking now that my favorite bars are closed and I’m quarantining away from many of my friends? I would give anything for more Wine Wednesdays and late Friday nights.
      Perhaps the biggest lesson we can all take from 2020 is that humans don’t just want to be social; we need it. Since March, a weekly Zoom date with my college best friends is non-negotiable. I call my mom more often, say yes to plans on weeknights, and prioritize seeing people I love over checking items off my to-do list. We can work out every day and eat only the healthiest foods on the planet, but we can’t truly be healthy if we’re not surrounded by a strong support system of people who make us happy. After all, what’s the point of wellness? Being healthy is not the end goal; it’s simply the tool that gives us more time (and better time) with the people we love.

      What stay-at-home habits have made you healthier? More

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      7 Hacks That Make Eating Healthy Actually Easy

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      We all know we’re supposed to eat our fruits and vegetables, limit processed foods, and opt for salad over fettuccine alfredo. Eating healthy is simple, right? And yet, it can feel so hard to stick to a clean diet. Sometimes there are scratches only a box of mac n’ cheese can itch, or we reach for chips and salsa over carrot sticks when we need a quick snack (for the sake of convenience, of course). Workweeks get busy, and it feels like we barely have time to heat up a Lean Cuisine, much less prepare a fresh meal from scratch.Plus, cravings set in after long, stressful days, and that little voice in our heads tell us to order UberEats instead of DIY an entire healthy meal from scratch. The 20 minutes it takes for a pizza to arrive sounds way better when you’re hungry than the 45 minutes it takes a spaghetti squash to cook, right? But something so good for us doesn’t have to be so hard. Healthy eating can actually be effortless, delicious, and achievable. Here are seven hacks that will get you there:

      1. Make healthy eating as easy as possible
      We get it: some weeks are just so busy that you don’t have time to plan, prepare, and cook your meals. If you find yourself opting for takeout every night or you have your Postmates guy on speed dial, a meal delivery service might transform your eating habits and lifestyle. Blue Apron offers health-conscious options like vegetarian, carb-conscious, Mediterranean diet, 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.
      You won’t have to think of meal prepping, taking up too much time, or running to the grocery store–it basically removes all the hard parts of healthy cooking. You’ll have delicious, fresh, healthy meals every night and won’t even feel tempted to order a pizza or Chinese takeout, even on the nights when you’re too busy or tired. 
      New customers: click here to save over $60 on your first 3 boxes!

      2. Eat your colors
      The colors of plants come from the different phytochemical antioxidants they contain, so eating fruits and vegetables in a wide range of colors ensures we’re getting a wider variety of antioxidants. Use this tip as a rule of thumb to get in as many nutrients as possible in your diet. If your meal is looking as monochrome as your #OOTD, you know you should eat more colors of the rainbow (and I’m not talking about Skittles). For example, if you’re having pasta, throw in cherry tomatoes and kale. If your salad is just leafy greens, avocado, and cucumber, good for you for getting in your veggies, but consider adding in some sweet potato and purple cabbage for a nutrient-dense meal. 

       

      3. Chop, roast, and prepare ahead of time
      If meal-prepping isn’t your thing, I don’t blame you. Leftovers can get soggy after a couple of days, and eating the same dish gets boring. But even if you’re not huge on meal-prepping every meal for an entire week, try to prep veggies and a grain or two ahead of time. Schedule an hour at the beginning of the week to chop veggies you eat raw (like carrots, peppers, or cucumbers) and roast or steam veggies you prefer cooked (like sweet potatoes, mushrooms, eggplant, or cauliflower). Prepare a grain like quinoa or rice, and a legume like lentils or black beans to add to recipes throughout the week. Also, keep sliced lemons in a glass container (to add to water throughout the week), or ration greens and fruit for single smoothie servings so all you’ll have to do the morning of is blend. 

      4. Find healthier alternatives to your favorite dishes
      Whether you’re craving sweet, salty, heavy carbs, or all the above, you don’t need to ignore cravings to eat healthier. Honor your body and, most importantly, enjoy your life. Get in the kitchen and get creative with foods that will nourish the body and satisfy taste buds. For example, if you have a sweet tooth, grab a square of dark chocolate after dinner. If you’re craving chips or fries, DIY sweet potato fries by tossing sweet potato slivers with olive oil, salt, and pepper, and baking them in the oven. If heavy comfort foods are more your medicine of choice, score a frozen cauliflower crust from Trader Joe’s to top with tomato sauce and organic cheese, or try chickpea pasta or spaghetti squash. For any other craving, check out these recipes to find a healthier alternative. 

      5. Don’t swap totally new meals–add to your current meals
      Eating healthier can be as simple as a few minor additions to your diet that snowball into a healthier lifestyle. Don’t cut out food groups, stop making the meals you’re used to, or limit what you can and cannot eat (that can lead to bingeing or an unhealthy relationship with food). Instead, focus on eating more vegetables. Do you typically have eggs for breakfast? No need to shift what you’re used to or enjoy. Instead, add spinach to an omelet or put avocado on top. Love grilled cheese for lunch? Don’t force yourself to swap for a salad, and instead, have a salad on the side of your go-to sandwich. Do you eat pasta on the regular? Throw in some kale and asparagus, and you’ll never feel deprived, while simultaneously giving your body nutrients that keep it healthy.

      6. Stock up on frozen options
      Fresh is always best, but sometimes we don’t have time to get to the grocery store. The fix to keep up with healthy eating instead of picking up your favorite fast-food chain? Stock up on frozen produce to have on hand for stews, stir-fries, and smoothies. Not only is organic 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 11pm). 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 dishes, and pre-made meals for the nights you don’t 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).

       
      7. Make one small change to your diet every day
      Whether it’s drinking an extra glass of water, having a square of dark chocolate instead of candy, adding kale to your pasta, or replacing your afternoon chips and salsa snack with carrots and guacamole, make one tiny change to your diet every day. Making one change a day will feel manageable enough to be sustainable, and you might even find new routines or recipes you’ll like enough to turn into a habit. Healthy eating is just a series of habits that form a domino effect. Start small today and see how your eating habits change over time. 

      What hacks have you tried that has made healthy eating easy for you?

      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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      Small Changes You Can Make If You Gained Weight During Quarantine

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      So 2020 has been a ride, huh? Comfort food recipes are trending on Google, you haven’t worn pants without a drawstring since March, and workouts look more like laying on the living room floor and forcing ourselves to go through a yoga video on Youtube. The most thrilling part of the past six months was perfecting a banana bread recipe or when the new season of Selling Sunset came out, and you’ve totally ditched your Fitbit because it’s way too judgmental RN (the only steps we’re getting in is to and from the kitchen, so that 10,000 step goal is pretty much a distant memory). It’s no surprise that “Quarantine 15” is a trending phrase and weight loss is a trending topic these days.As a health coach, I’ve found that many clients will feel uncomfortable saying they’d like to lose weight, as if it’s materialistic or wrong. On the flip side, other women feel like they’re supposed to want to lose weight, even if they feel great as they are, because weight loss and diet culture are so normalized. So here’s my preface: instead of shaming yourself for whatever goal you do or don’t have, listen to your body, respect other women’s health goals, and know that what makes you feel good in your body is going to be different than anyone else. 
      Now that we have that out of the way, if weight loss is your goal after gaining weight in quarantine, here are 11 small changes you can make to help you feel like your best, healthiest self (yes, even after doing nothing but watching reruns of The Office on your couch for the past six months):

      Source: Chelsea Victoria | Stocksy

      1. First of all… chill out. 
      Weight gain does not mean anything besides just that: you gained weight. It doesn’t mean you’re less attractive, strong, or lovable. It simply means the entire world is going through a very scary time. Your routine and any sense of normalcy have changed, and it’s only normal for your body to change with it. Stress over weight gain is just as bad for your body as pandemic-induced anxiety, so don’t feel guilt or shame. Instead, know that your body is doing what it’s supposed to. If you want to lose weight because you feel less connected to your body and just overall less healthy, then I commend you for knowing your body well enough to identify what it needs. But prioritize losing the shame around weight gain over losing the weight. 

      Source: Daria Shevtsova | Pexels

      2. Don’t ignore cravings. Instead, find healthier alternatives.
      Cravings are not mistakes or punishments, and they’re not there to sabotage your weight loss or health goals. Cravings are actually one of the ways our bodies try to communicate with us what they need. Plus, if we have a major craving for delicious fajitas and force ourselves to eat another boring salad instead, it can lead to bingeing, restrictive eating, and an unhealthy relationship with food. Now that will sabotage your health goals. 
      Instead, find alternatives with nutritious whole foods to nourish your body. For example, if you have a sweet tooth, grab a square of dark chocolate after dinner. If you’re craving chips or fries, DIY sweet potato fries by tossing sweet potato slivers with olive oil, salt, and pepper, and baking them in the oven. If heavy comfort foods are more your medicine of choice, score a frozen cauliflower crust from Trader Joe’s to top with tomato sauce and organic cheese, or try chickpea pasta or spaghetti squash. For any other craving, check out these recipes to find a healthier alternative. 

      Source: Eli Sommer | Pexels

      3. Take a work break with movement instead of an Instagram scroll
      You know those moments when you mindlessly reach for your phone to scroll through Instagram or Tiktok after finishing a major task you’ve been working on for hours? Either your brain needs a break, or you need a few minutes “off” to transition into the next task. Instead of reaching for your phone, get up, and move. Do some stretching, go through a yoga flow, or do ten jumping jacks to get blood flowing. Not only will movement help you refocus and reenergize better than an Instagram scroll ever would, but it’s also an easy way to fit in more movement and motivate yourself to make better choices for the rest of the day. 

      4. Drink more water
      Drinking more water is a tale as old as time, but there’s a reason it’s the most basic, universal health hack in the book. For me, drinking a big glass of water first thing when waking up, sipping on a reusable straw throughout the day (I’m partial to these pretty gold ones), and having three drinks at a time to achieve optimal hydration (like lemon water and green juice with my coffee), has made a drastic difference in how my body feels. If I get hungry soon after eating, I drink a big glass of water rather than going straight to the pantry to mindlessly snack (more on that below!). Of course, if I’m still hungry afterward, I’ll eat something nourishing (the body knows what it needs), but I’ve also learned that a lot of hunger cues are actually thirst. Try drinking even more water every day and just watch how much better your body feels. 

      Source: Lauren Naefe | Stocksy

      5. Go on a walk every day
      Intense workout plans don’t always help us achieve health goals because they’re hard to keep up. You might run out of time to fit in a workout and forego exercise altogether that day, and we will all likely have days (or weeks) where we feel too tired to even start a 60-minute HIIT workout. Instead, shift your focus to living less sedentary and moving more often. Whether workouts are a part of your daily routine or you haven’t worked out since your gym was open in spring, make it a goal to go on walks every day. Take your dog for a walk in the morning, go on a walk while listening to a podcast on a work break, or grab your significant other for a stroll in the evening. 

      Source: Annie Spratt | Unsplash

      6. Every time you snack, ask yourself why
      Back to the cravings: yes, they can tell us what our bodies need, but it’s not always about food. More often than not, whenever we mindlessly snack or crave (like snacking while working or watching TV), it’s because our bodies are lacking something else, whether it’s a break, excitement, comfort, or joy. Every time you subconsciously reach for the bag of chips or Cheez-Its, ask yourself if you’re hungry or not. If you are, then great! You’re listening to your body’s cues. Proceed with the snack, or make a snack that might feel more fulfilling and satisfying.
      If you’re not hungry, ask yourself what void your body is trying to fill. Are you stressed and your body’s telling you to take a break from work, or are you looking for a way to comfort yourself because you’ve been feeling extra anxious lately? Maybe it’s the lack of anything exciting to look forward to, so you’re supplementing with cheesy, delicious snacks that don’t really fill the void. If you identify it is emotional snacking, try to feed your body in other ways: take a work break and go for a walk, plan a fun movie night with your roommate, or just give yourself a little extra love. 

      Source: Nabi Tang | Stocksy

      7. Stop weighing yourself
      You’ll see the most drastic changes when you enjoy healthy habits for both the mind and body, rather than thinking you have to do them for weight loss. You’ll stop hating yourself when the scale isn’t moving quickly enough, and will naturally look, feel, and be better. This is not woo-hoo self-help advice; being healthy for benefits like mental health and energy is what made the most drastic changes in my body (oh, and it was actually sustainable). When you’re focused on a number on the scale, you naturally feel more stressed, restricted, and disappointed. Instead, focus on how you feel to measure where you are, instead of relying on an objective number to tell you how you’re supposed to feel. 

      Source: Marc Bordons | Stocksy

      8. Turn workouts into a social activity 
      One of the most common sources of stress during this time is that we lack connection. Happy hours are restricted to Zoom, you gossip with your work wife over Slack instead of over lattes, and you run away from people at the grocery store who get too close–it’s against our nature as human beings to be so unconnected, leading to stress and anxiety. Kill two birds with one stone by turning workouts into social activities. Not only will you feel happier with more social connection, but you’re more likely to work out since you’ll have a friend to hold you accountable. Try going on socially-distanced hikes, doing group workouts with your quarantine crew, or meeting up with your sister to go through a workout series together.

      Source: @josie.santi

      9. Eat more vegetables with every meal
      In my humble opinion, one of the most effective changes you could make is learning about foods and the effects they have on the body. When you’re aware of the nutrients and benefits that come from whole foods, you start to see them as medicine and fuel, rather than in categories of “good” or “bad” foods that you’re either supposed to eat or not supposed to eat (and just like bad boys and the cookie jar, we want it more when it’s off-limits).
      Focusing on eating more vegetables can not only help you feel your best and crave fruits and vegetables, but it can also subconsciously crowd out processed and sugary foods (totally guilt-free). Do you typically have eggs for breakfast? No need to shift what you’re used to or enjoy. Instead, add some spinach to an omelet or put some avocado on top. Do you eat pasta on the regular? Throw in some kale and asparagus, and you’ll never feel deprived, while simultaneously giving your body nutrients that keep it healthy.

      Source: @barre3

      10. Invest in your health
      There’s a reason pricey programs work (if only temporarily): when people invest money into it, they’re more likely to stay motivated and on track. If you decided at the beginning of quarantine to workout with Youtube videos or some yoga flows on your own and find yourself never making time for exercise, it might be because you don’t have anything on the line. Try investing in an online subscription, a new pair of leggings, or a pretty yoga mat or pair of dumbbells. Likewise, invest in healthy produce. Because fresh produce goes bad much quicker than a box of mac n’ cheese or a frozen pizza, you’re more likely to go for a meal incorporating the fruits and veggies, if for no other reason than you don’t want your money to go to waste. There’s nothing more worthy of time and money than your most energetic, happiest, healthiest self, so start prioritizing it. 

      Source: Thais Varela | Stocksy

      11. Ask yourself the “why”
      You already know that setting goals are important when it comes to your health. Health goals are commonly to “lose weight,” “work out more,” or “eat cleaner,” and while these are all fine health goals, they don’t really mean anything. Ask yourself why you want to reach that goal. Why do you want to lose weight? Is it to feel more confident, to feel less sluggish, or to heal symptoms? Not only will reflecting on the “why” behind your goals be so much more motivating to keep in mind throughout the process than weight loss could ever be, but you’ll be able to assess whether or not you actually want your goals.
      If your goal is to be more confident, will losing weight truly help? And even if you know it would, what other things can you work on while simultaneously trying to lose weight to help reach that goal? Shift your goal from feeling good about your body to feel good in your body. You’ll realize that what you actually want is a holistic process that isn’t just about your diet or how much you’re exercising, but about how much joy you’re feeling. 

      What changes have helped you with weight loss or achieving your health goals? More

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      I’ve Worked From Home for Years—Here Are 5 Things I Do in My Routine to Keep My Sanity

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      After about a year of commuting by bus, train, and foot to my employer’s Hollywood office, working from home became my dream. After being laid off, I got the opportunity. Since I had freelance writing opportunities, I worked on the side; I continued working even though I wasn’t quite full time. I enjoyed the benefits: no commute, no traffic.If I’m honest, there were days when I didn’t bother to get dressed. After a couple of months, I quickly realized that having a routine was necessary for my mental health and productivity. I found myself working into the night’s wee hours, waking up late, and repeating that cycle for weeks. Once I realized working from home wasn’t one big party, I set some ground rules for myself. Here are a few things I do each day to keep a healthy balance between my work and home life. 

      1. Create a morning routine
      How you start your mornings can affect how you navigate your day, at least from my experience. For this reason, I created a morning ritual that I now stick to without much thought. First things first, I make my bed. I thought working from my bed was a good idea until I realized that it wasn’t healthy for my bed to be where I worked and slept. Making my bed is a physical indicator my day has started. On days when I like to lounge and work, I use my chaise. Never my bed. 
      Next up, I make a slow cup of coffee with my Moka pot. I find this gives me time to wake up without feeling rushed. I don’t check my emails or social media until I’ve had a glass of water and a cup of coffee. Now, I am notoriously terrible at making breakfast—or any meal for that matter. That doesn’t mean I won’t encourage you to whip up something to eat, even if I’m not the best example. 
      If coffee isn’t your thing, maybe make a smoothie or even read a few pages from a book you’ve been putting off finishing. Essentially, my coffee-making time is my morning self-care. That is 15-20 minutes I block off for myself. I imagine this would be more difficult if I had children, but this time is sacred to me as a single woman. 
      READ: The Morning Routine I Follow For the Busiest Work-From-Home Days

      2. Call my friends during lunch
      Setting a time for lunch is essential in any workplace scenario. Instead of only nourishing my body, I feed my mind with some chit-chat. I call one of my friends every day to catch up. We talk while I move about the kitchen, making some quick, struggle meal that is typically a boiled egg, a piece of fruit, and any other miscellaneous thing I can pop into the microwave and make in three minutes. I love how that time breaks up my day. Since my friends live on the East Coast and I live in LA, my lunchtime works best for us to catch up due to the time difference. 
      READ: 17 Gifts You Can Send to a Friend You’re Missing While Social Distancing

      3. Sit outside and get some sun
      When I started working from home, there were many days when I’d look up and the sun was setting. I’d think to myself, “I haven’t been outside all day.” Getting outside became an intentional practice for me. I would walk to get coffee from the small business on the corner for a midday pick-me-up or go for a quick walk around the block to get some fresh air. My practice has changed a little due to COVID. I left LA for Atlanta in March to be close to my family, and visiting my favorite shops anywhere feels like a task these days. You have to remember your mask. You may even have anxiety about coming into contact with people, not in your household. 
      I can relate. Quarantining at my parents for the last six months was nice. Especially since I got to spend quality time with Max, our family dog. Every day, we’d sit outside for 15 minutes (or until we started sweating). I’d even take my shoes off and walk on our driveway on days when I needed to feel grounded. As my mom always says when she can tell I’m feeling down, “Go get some sun on your face.” Now, I’m encouraging you to do the same. 

      4. Put on something I love
      Truthfully, I miss getting dressed. Sweats have been my go-to lately. While I love how comfortable I feel, I miss my denim and boots. One day I missed them so much, I put on my favorite pair of jeans and my new silver boots to go to the grocery store and to bug my mom. She says boots aren’t for summer, and she’s probably right. But, I say boots are for whenever I feel like wearing them, especially if they’re silver. 
      I’m not suggesting you draw attention to yourself in the way I did. But pull out those signature pieces you miss wearing. Throw them on for a Zoom call or on a day when you’re in the mood to get a little flashy. Oh, and put on your favorite beauty product for good measure. My beauty favorite of choice these days is Glossier’s Cloud Paint.

      5. Set a time to end your day
      Boundaries are important in all aspects of life. You have to give yourself a time each day to stop working without wavering. This practice has gotten a little tricky for me during the quarantine. The boundaries I’m encouraging you to set, I have had trouble implementing myself. It is always easier to tell someone to do something than it is to put it into practice. 
      Give yourself some grace. There will be days you work beyond you set a boundary, but having a time set makes it easier for you to stick to it. Each morning I make a to-do list of items I have to get done. I also make a follow-up list at the end of my day of the things I didn’t get to that I plan to roll over into the next day. Organization and boundaries are your best friends when working from home. You’ll find your grove if you work at it. I promise.
      READ: 6 Steps to Set Boundaries Between Your Work and Personal Life More

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      15 Recipes to Make at Home Using Trader Joe’s Ingredients

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      Trader Joe’s is the novelty grocery store we know and love. From the friendly workers donning their Hawaiian “uniforms,” the store’s awesome floral selection, and of course, all the different grocery items TJ’s has to offer, there is a lot to like about shopping at Trader Joe’s. One of my favorite parts is seeing all their new product releases. I’m also intrigued by what they’re going to launch next, but sometimes I’m not sure how I can incorporate their new products into my meals.How do I cook with harissa?
      What would pair well with coconut milk?
      Can I put the Impossible Burger on the grill?
      How do I make an acai bowl at home?
      See what I mean? If you’re anything like me and avoid buying new products because you’re not quite sure what to do with them once you get home, fear not! Below, I’ve rounded up 15 recipes using Trader Joe’s ingredients so you can grocery shop with confidence and add new meals to your weekly rotation.

      TJ’s Ingredient: Frozen charred corn

      Source: What’s Gaby Cooking

      TJ’s Ingredient: Spicy Thai cashews

      Source: Pinch of Yum

      TJ’s Ingredient: Sweet Chili Thai Sauce

      Source: One Lovely Life

      TJ’s Ingredient: Coconut aminos

      Source: Food Heaven Made Easy

      TJ’s Ingredient: Everything But The Bagel Seasoning

      Source: 40 Aprons

      TJ’s Ingredient: Jackfruit

      Source: Love & Lemons

      TJ’s Ingredient: Frozen seafood mix

      Source: Budget Bytes

      TJ’s Ingredient: Coconut sugar

      Source: Cookie + Kate

      TJ’s Ingredient: Pimento cheese

      Source: The Kitchenista Diaries

      TJ’s Ingredient: Cruciferous cabbage mix

      Source: All The Healthy Things

      TJ’s Ingredient: Dark chocolate PB cups

      Source: Gimme Some Oven

      TJ’s Ingredient: Cauliflower gnocchi

      Source: A Saucy Kitchen

      TJ’s Ingredients: Beef bone broth

      Source: The Defined Dish

      TJ’s Ingredient: Vegan cream cheese

      Source: Minimalist Baker

      TJ’s Ingredient: Quinoa spaghetti

      Source: Foolproof Living More

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      Why Losing Weight Didn’t Make Me Love Myself More (And What Actually Did)

      by

      Every woman has a different story about the relationship she has with her body. Many of these “body stories” are dramas full of ups and downs that could rival Game of Thrones, while others are more like a happy rom-com. But most often, our body stories are individualized, private, and can stop us from feeling true self-love and acceptance. As a health coach, I’ve had the privilege to learn about and help heal other women’s stories. While every woman’s body story is vastly different, here’s mine:I was one of the lucky ones. My mother never commented on my weight or the way I looked. She called me kind, smart, and talented, and never once referred to the size of my body. I grew up with the mentality that who I was defined me, not what I looked like. However, even my mother’s values and limitless support couldn’t totally protect me from how the rest of the world told women they were supposed to be.
      Body insecurities are normalized to the point that we bond with other women over poor relationships with food and putting ourselves down. I still try to channel Cady Heron in the Mean Girls scene where the only thing she could think of that she didn’t like about herself was bad breath in the morning, after the other Plastics picked apart their appearances (#selflovegoals). But the truth is that along with the strong, beautiful, funny, talented, smart women I’ve been friends with, I thought more like Regina George or Gretchen Wieners when looking at my reflection. 

      Each woman’s insecurities look a lot different. For me, my insecurities looked like the occasional, I wish this body part different, or I wish I looked like her, or Sure, I could probably afford to lose a few pounds. I’ve always called myself confident, but I was more confident in my personality than in my body. Bathing suits always made me a little self-conscious, and I was painfully aware of the pounds I gained from cafeteria food and slapping the bag at frat parties my freshman year of college (full disclosure: my freshman 15 was not just 15 pounds, and it lasted much longer than freshman year). 

      I’ve always called myself confident, but I was more confident in my personality than in my body.

      I spent my early 20s eating all the late-night pizzas I wanted and going to daily spin or Orange Theory classes, thinking it would counteract the over-indulgences (it didn’t). I attempted diets here and there, but enjoyed sushi takeout and Taco Bell too much to make any dramatic changes for the goal of weight loss. Instead, I felt a constant underlying pressure to eat better before every formal or felt guilty for “over-indulging,” whether it was dessert at the cafeteria or drinking too many glasses of Two-Buck Chuck.  

      Source: @josie.santi

      The year after I graduated from college, I moved home and started my career. I went to bed early to wake up with enough time to exercise before work, ate dinner with my parents instead of ordering takeout or going out with friends, and my weekend mornings looked like an omelet and coffee at home instead of my usual french toast and mimosa brunch. My clothes started fitting more loosely, and people started telling me I had lost weight. I like to say that I “accidentally” changed because I wasn’t even aware that anything looked different.
      If I had lost weight, shouldn’t I feel better about myself? I thought I shouldn’t have any more food guilt, and I should be happier about my appearance. It’s what I had thought for so long as the missing piece I never had the willpower to achieve, and yet, I didn’t feel any better. Flash forward a few years, and I’m more confident than I have ever been (while being a few–or 10–pounds heavier than that first year out of college). Here’s why I learned weight loss isn’t a prescription for self-love, and what made me love myself instead. 

      There’s always going to be another five pounds
      When I did lose weight, it was not the immediate sense of gratification I had expected it would be. I felt the same amount of self-consciousness, whether it was thinking I still looked bloated, noticing cellulite, or finding a new imperfection. We often think that as long as we hit a certain weight or pants size, then we’ll be happy. But more often than not, this isn’t true. Even if we get a six-pack, we would focus on the size of our thighs, or maybe start hating the bags under our eyes. There’s always going to be another imperfection when weight loss is the ultimate goal.

      There’s always going to be another imperfection when weight loss is the ultimate goal.

      Self-love is a skill, not a circumstance
      I always thought that once I had the perfect body (LOL as if that exists), all my problems would go away. Since I grew up from the 20-year-old girl tracking her calories on MyFitnessPal and light-heartedly laughing with friends about how weak our willpower is when it comes to cheese boards on wine night, I learned that a number on the scale is never the problem. The problem is that we don’t feel like we’re good enough, and that doesn’t change, even if the number on the scale does.
      Just like happiness, confidence is a skill, not a circumstance. It doesn’t come when you achieve a certain weight or pants size, because it’s something that has to be consistently worked, like any muscle. Thinking that you’ll feel more self-love when you lose a certain amount of weight is distracting you from the real problem of not feeling good enough as you are. Practice and prioritize self-love first in order to achieve a body you feel good in, not the other way around. 

      Practice and prioritize self-love first in order to achieve a body you feel good in, not the other way around. 

      Source: @josie.santi

      Everyone feels better in different body types
      While our culture trains us from an early age to believe there’s only one type of “attractiveness” we are supposed to strive for, this just isn’t true. It’s marketing, not biology. In reality, every woman does (and should) feel like her best, sexiest self in a variety of different body types. When I did lose those extra “college” pounds, I remember telling my therapist that I should feel better about myself, but something about the weight loss made me feel less feminine and confident.
      Yes, I desperately missed those same curves that I had wanted to get rid of for years. The point is that we all have different body types for a reason. Every woman’s “ideal” body should be totally different than anyone else’s. We’re often so distracted by achieving what society has told us is “perfection” that we don’t stop to think about what would actually make us feel our very best.

      Every woman’s ‘ideal’ body should be totally different than anyone else’s. We’re often so distracted by achieving what society has told us is ‘perfection’ that we don’t stop to think about what would actually make us feel our very best.

      “Weight loss” is not a sustainable way to live
      Although dieters might feel a sense of satisfaction in seeing the numbers on a scale go down, each pound lost likely requires sacrifice and suppressing cravings. The focus is on less, less, and less. Food becomes an enemy and a stressor, not something to nourish us. Restricting food, resisting cravings, and making life changes (like avoiding social settings that center around food, for example) takes a toll on mental and physical health. Yes, I lost weight, but I also dealt with a lot of anxiety that left me with less appetite, and I focused on my career much more than I focused on enjoying time with family and friends. Weight loss didn’t make my life better; it only happened because I wasn’t living my best life.
      Even though weight loss was the aftermath and not the cause, it was the one time I was “successful” at losing weight, and it did not make me any happier. I realized that nothing is worth the price tag of enjoying my life for the messy, happy series of moments it is. Those extra inches on the waistline is where life happens. It’s the extra glass of rosé on a summer rooftop, or a slice of your favorite chocolate cake when you go home to visit your mom. I realized that constantly hoping to lose weight demoted these moments to be worth nothing more than a pants size or number on a scale.

      Source: Felicia Lasala for The Everygirl

      …and 5 Things That Did Make Me Love Myself More

      I changed my goal to be healthy, not skinny
      I used to think of nutrition through the lens of calories, carbs, fats, and proteins. I obviously knew food was necessary for survival, but I also understood and saw food through labels like “good” and “bad,” or “healthy” versus “unhealthy,” because it was all about how it would make my body look. My entire outlook changed when I learned about using plants as medicine and how to eat to change how I feel. Now, my goal is to be healthy for optimal energy, to live a long life, to be my most vibrant self, and to feel happy. When I started eating to be healthy instead of skinny, I started loving my body for what it could do, instead of what it looked like.

      When I started eating to be healthy instead of skinny, I started loving my body for what it could do, instead of what it looked like.

      I focused on strength, not weight
      No, the transformation was not all mental. As much as I believe in screwing the man (in this case, damaging diet culture and societal pressure on women), and as much as I wish this is 100 percent about internal mindset, the truth is that’s just 90 percent of it. The other 10 percent of achieving self-love came from how I felt physically in my body. I’ve always loved exercising and knew I felt better overall when I was consistently moving, but I would also work out for calorie burn. I loved classes that tracked how many calories I burned, as if that’s what made a tough workout worth it.
      When my self-love changed, so did my workouts. I learned there are thousands of reasons to work out, but weight loss isn’t one of them. Now, I work out to make my muscles stronger and to feel more powerful in my physical self. I started eating to get more energy and as fuel for workouts. I became addicted to feeling powerful and strong, rather than hoping to feel smaller. 

      Source: @josie.santi

      Actually prioritizing self-love
      This one sounds like a no-brainer (you felt self-love by prioritizing self-love? Revolutionary!). But surprisingly, so often when we are hell-bent on losing weight, we’re promoting weight loss over self-love, thinking that the two don’t conflict. Instead of restrictive eating, calorie counting, and labeling foods as “good” or “bad,” prioritize self-love by being compassionate to what your body wants. Eat intuitively, not restrictively. Prioritizing self-love means you choose to leave behind whatever is unhealthy for you, whether it’s relationships, jobs, or your own beliefs and habits that aren’t letting you be happy.

      Prioritizing self-love means you choose to leave behind whatever is unhealthy for you, whether it’s relationships, jobs, or your own beliefs and habits that aren’t letting you be happy.

      Knowing that the way I looked was not an accomplishment
      I’ve always been a big self-improvement girl: self-help books are my guilty pleasure, and my daily affirmation is always about showing up as my highest self. But perhaps the greatest shift in my self-love came when I stopped associating being a better version of myself with having a better body. Now, when I feel insecurity come up (because it still does, I swear!), I remind myself that my best self has nothing to do with a breakout, a patch of cellulite, or gaining a few pounds.
      When I notice myself looking in the mirror and thinking something negative, it’s a sign that I’ve been too focused on myself. My fix? Call up a friend to see how they are, donate to an organization, or tell my boyfriend what I love about him (you’re welcome for my selflessness, boyfriend). Not only does it help me to get outside myself, but it reminds me that I do like the kind, compassionate person I am. Now that’s a real accomplishment. 

      Source: @josie.santi

      Focusing on what makes me “big”
      I think everything clicked for me when I realized I was constantly trying to shrink myself, rather than feeling justified for the space I take up in this world. Instead, I want to love what’s big: in body, in personality, in love, in altruism, in voice, in confidence, in aspirations. In the end, weight loss is not the secret to success, a relationship, or happiness; it’s an endless goal that keeps us from achieving everything we want in life because we don’t think we deserve it yet.
      I had been so focused on being smaller for so long that I forgot to love what’s big in me. Now, I consistently remind myself to love everything from my loud laugh to my lofty goals. My advice to you, dear readers, is to love your bigness so much, the world can no longer point at you and call you small.  More

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      8 Outdated Rules for Healthy Eating That We’re Ditching

      by

      We grow up learning a lot of food rules that we believe as fact. Maybe you’ve experienced some form of self-prescribed dieting, or you depended on rules to make healthy decisions (I know I certainly have). You try your best to eat healthy because you know you’re supposed to. But imagine a different approach to healthy eating, one that isn’t focused on numbers, news, or the latest diet trend. Instead, imagine knowing your body so well you know what it needs and feel guilt-free eating what it wants. The truth is that a lot of those food rules we have always believed as fact are stopping us from achieving true health and food freedom. Here are eight of them that we’re completely getting rid of (and three that we’re living by instead). 

      Source: Social Squares

      1. Some foods are “good” and some foods are “bad”
      Every food is predefined into labels of “good” and “bad” by our culture. We grow up understanding that a stalk of celery is a “good” food, a slice of pizza is a “bad” food, and there is always an “evil” nutrient we turn into a public enemy (like carbs, saturated fats, or sugar). However, when we put a moral value on foods, what’s meant to nourish us becomes associated with guilt. Of course, some foods have more nutritional value than others. A plate of spinach will provide your body with more nutrients than a Twinkie, but you’re not “bad” when you do want to eat a Twinkie. Rid yourself of food guilt and listen to your body to decide what you need (not what you “should” or “shouldn’t” eat). 

      2. You should eat everything on your plate
      As children, many of us were praised for joining the clean plate club and guilted if we didn’t. We had to sit at the table until we finished eating, or we were told wasting food was wrong. As well-intentioned as our parents may have been, this mentality sticks with us as adults. We base serving sizes off of what’s in front of us, instead of what our bodies need. 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. Newsflash: we’re not supposed to eat until we’re full, and certainly not until we’re “stuffed” (Thanksgiving dinner is the exception, of course). Eat slowly and mindfully, so you’re aware when you’re no longer enjoying your food and just eating out of habit because it’s in front of you. 

      Source: Social Squares

      3. Avoid fruits and white potatoes (they have too many carbs)
      “Carb” is not a dirty word; it’s actually an important nutrient that the body needs for many crucial functions like energy. Even carbohydrates like potatoes and fruit are loaded with essential nutrients that will help the body to thrive. White potatoes (yes, the kind found in hash browns) are full of vitamin C, fiber, and contain more potassium than a banana. Fruits are one of the most plentiful sources of vitamins and minerals, and offer a wide range of health-boosting antioxidants. Bottom line: you should never be afraid of or avoid any whole foods from the earth. That’s what we’re meant to eat, and our bodies will respond accordingly. 

      4. Read the nutrition labels on everything you eat
      You should absolutely be informed about everything you eat. I do believe everyone should know how to read a nutrition label (and if you don’t, HMU). We shouldn’t be tricked into believing a bowl of a certain cereal is a nutritious breakfast when it has more grams of sugar and artificial ingredients than a candy bar, so that part I stand by. However, the outdated food rule I’m thinking of actually comes from Mean Girls. Regina George asks the other Plastics what percentage fat is from the calories of a food she’s thinking of eating. Even though the line, “whatever, I’m getting cheese fries,” is iconic, this is when we should stop reading nutrition labels.
      If you’re going to indulge, enjoy it without having to see how many calories or grams of fat it will cost. This just leads to more food guilt and an inability to be intuitive. Rather than reading every nutrition label to eat healthier, we should be aiming to eat more foods without a nutrition label at all. Stop worrying about the numbers, and start focusing on nutrients (but more on that below!). 

      Source: @kayla_seah

      5. You shouldn’t eat dessert every day
      Life is short, so let them eat cake! (Yes, I did just combine two well-known sayings that make perfect sense together, thank you very much.) A lot of us have a sweet tooth, or for others, eating something sweet signals that the meal is over. And guess what: both are OK. If you crave dessert but don’t let yourself eat it, or if you eat it and then feel endlessly guilty afterward, this will only lead to bingeing and a bad relationship with food. If you want dessert, eat it (yes, even if that means every single day). The trick is to find things that satisfy your sweet tooth while also giving your body added benefits and better nutrients. Try nut butter and apple slices, dark chocolate, or meal-prep one of these delicious plant-based desserts for the week. 

      6. Have five small meals a day instead of three larger meals (or that you have to have three meals a day)
      I first heard the advice to eat five small meals throughout the day when I was in high school. The suggestion came from a good place; you definitely shouldn’t wait to eat until you’re so hungry you feel weak (or worse, hangry). But thinking that multiple small meals a day would be better for me than three larger ones, I wouldn’t let myself eat as much as I wanted or wouldn’t feel hungry for my next meal if I did eat a “bigger” snack (AKA a small meal). My body was constantly confused and never really satisfied. Since then, I’ve learned that three meals work perfectly for me. I never feel the need to snack, and instead just eat enough filling, fiber-rich foods so I’m satisfied until the next meal. 
      My point is not that you should eat three meals a day. Many people don’t like to eat breakfast and prefer two meals a day. Other people feel best when they’re snacking throughout the day, and some people are more energized when eating five smaller meals. Instead of promoting one over the other, my point is that you should eat when you’re hungry. Find the amount, time, and method of eating that works best for your body and lifestyle. 

      Source: @sivanayla

      7. You should resist cravings
      I always recommend intuitive eating and listening to your body, but a lot of people will tell me that if they “listened to their body,” they would only eat boxed mac n’ cheese, pizza, Doritos, and cookies all day. Even if that’s what you think your body wants to eat, you’re listening to the ingrained food rules that have taught you certain foods are “off-limits” and, therefore, more attractive (it’s true for bad boys, and it’s true for food). But when you forget the aforementioned food rules and stop thinking cravings are the enemy, the truth is that you’ll crave a combo of fruits, vegetables, whole grains, and yes, some “less nutritious” food here and there, which–believe it or not–is absolutely OK. 
      Your body is incredibly smart (I promise). Cravings are how your body is communicating with you that it needs something, not an attempt to sabotage your health goals. Whatever you’re craving, get creative and DIY an option that will be more nutritious and make your body feel better. Feeding cravings actually helps give more clarity to what our bodies need—because if we don’t feed them, they’ll only get stronger. 

      8. We need experts to tell us how to eat
      If you feel overwhelmed by which diet to try or which expert to listen to, that’s not on accident. In order to sell you on limitless products and programs, you have to feel like your health is not in your control. The truth is that bodies are not one-size-fits-all, and therefore, there’s no one-size-fits-all diet. Every body is different, with individualized nutritional requirements. Just like we all have different personality traits, we all have different food needs. What works for one person (even if they are an “expert”) may not work for you. Get curious about nutrition, educate yourself on how to eat the best nourishment, and talk to your doctor about what diet and lifestyle is best for you, but listen to your body more than you listen to outside advice.

      1. Count nutrients, not calories
      When we count calories, we approach eating from a place of lack and deprivation. But when we’re aware of the nutrients that foods have and what those nutrients do for our bodies (give us energy, boost skin glow, reduce inflammation, etc.), we come from a place of abundance and nourishment. Focusing on eating more plants and whole foods filled with nutrients can also subconsciously crowd out processed and sugary foods (totally guilt-free). Think of adding more foods into your diet (like adding leafy greens to two meals a day or eating berries with breakfast), rather than subtracting foods (like no dairy, no processed foods, etc.). 

      Source: @loveandlemons

      2. Eat your colors
      My entire wardrobe may only consist of neutrals, but when it comes to what’s on my plate, I like to load up on every color of the rainbow. The colors of plants come from the different phytochemical antioxidants they contain. Eating fruits and vegetables in a wide variety of colors ensures we’re getting a wider variety of antioxidants. If your meal is looking as monochrome as your stay-at-home #OOTD, add a little color with fruits and vegetables. For example, if you’re having pasta, throw in some cherry tomatoes (red) and kale (green). If your salad is just a lot of leafy greens and avocado, good for you for getting in your veggies, but consider adding in some sweet potato and purple cabbage for a wider variety of nutrients. 

      3. Make mealtime sacred
      Many of us think we’re supposed to eat purely for health and are cursed by the pleasure aspect that comes with food (lust and gluttony, after all, are two of the seven deadly sins, and things I feel regularly when a truffle mac ‘n’ cheese is in front of me). “On-the-go” is a popular recipe trend, and a rise in fast food over the past 50 years is no coincidence: we want to eat as quickly as possible. But the truth is that we don’t just eat to survive. We eat for enjoyment, for social connection, for meaningful ritual, and these days, we often eat because we need a break (Find yourself stress snacking during work? Your body might be telling you to take a break).
      I get it: sometimes busy mornings call for tossing back a smoothie, or you need to take your lunch on-the-go. But whenever you can, make your mealtime sacred. Turn off the TV, close the laptop (yes, that means taking a real lunch break), and actually enjoy the food you get to eat. Use mealtime as a mindfulness practice, a way to reconnect with loved ones, and a much-needed break.  More