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      15 Items Wellness Experts Love From Trader Joe’s

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      Thanks to cult-classics like Cookie Butter and Candy Cane Joe Joe’s (both of which deserve to be staples in everyone’s kitchen, BTW), Trader Joe’s doesn’t always get the health-food store reputation that it deserves. America’s sweetheart of grocery stores not only offers organic options at much more affordable prices than other stores, but they recreate genius alternatives of some of our favorite foods with cleaner ingredients and plant-based nutrients. There’s a reason Trader Joe’s is a go-to for nutritionists, dietitians, and wellness experts alike. Whether you’re plant-based, vegan, gluten-free, or just looking to make your diet a little bit healthier, here are 15 easy, delicious, and oh-so-nutritious items at TJ’s that wellness experts pull of shelves:
      1. Green Goddess Salad Dressing

      Many salad dressings (especially creamy Green Goddess dressing) contain sneaky processed ingredients, added sugars, and unhealthy creams, so wellness experts love this list of clean ingredients (avocado, fresh herbs, apple cider vinegar, garlic, etc.). Bonus hack: it’s not just for your salads. Try it as a dip or pasta sauce to sneak in some nutrients for little picky eaters (and no shame if “little picky eaters” means you).  
      Try if: you’re over boring salad dressings.

      2. Unsweetened Açai Puree Packets

      While many açai bowls you can get at smoothie shops or restaurants contain added sugar, Trader Joe’s Açai Puree Packets are unsweetened. If “açai” sounds like a different language to you, the superfood has a wide range of health benefits and tastes delicious. Add to smoothies or make your own açai bowl and top with fruit, nut butter, and coconut shreds.
      Try if: you’re a sucker for an Insta-worthy breakfast bowl.

      3. Cauliflower Thins

      Made of cauliflower (over 60 percent), eggs, parmesan cheese, and deactivated yeast, these cauliflower thins are a delicious alternative to bread, tortillas, etc., for anyone who’s avoiding gluten or trying to sneak in more veggies. Spread avocado on top, pile on veggies and hummus, or DIY your favorite sandwich for healthy, delicious, and easy meals.
      Try if: you’ve never been able to say goodbye to sandwiches for lunch. 

      4. Organic Coconut Aminos 

      This healthy alternative to traditional soy sauce is free of gluten and soy, making it the perfect option for people with food sensitivities or allergies. It also has one-third the sodium content of traditional soy sauce, is plant-based (made from coconut), and certified organic, which are all labels that wellness experts cannot get enough of. Order it online here. 
      Try if: you’re a sushi lover who wants to make your takeout order a little healthier.

      5. Riced Cauliflower Stir-Fry

      This cult-favorite stir fry is made with cauliflower instead of rice. The plant-based rice is mixed with chopped veggies and nutritious flavors like tamari, sesame oil, and ginger. Simply reheat the mixture over a skillet, and you’re good to go! Pro tip: add egg, tofu, or chicken if you want a little extra protein.
      Try if: you don’t time/energy/motivation to cook, but still want a delicious, plant-based meal.

      6. Organic Ginger Turmeric Herbal Tea

      With turmeric to reduce inflammation and ginger to aid in digestion, this tea is basically a wellness expert’s dream tea. And it’s certified organic!? You’re going to want to stock up on this tea before all the health nuts sell it out.
      Try if: you want a warming go-to drink that doubles as an extra dose of nutrients.

      7. Veggie Spirals

      Whether you’re craving pasta with tomato sauce, pad thai, or any other noodle variation, the veggie spirals are the perfect way to squeeze in some extra nutrients. These pre-spiraled frozen packages make healthy eating easy; simply heat them up and add to any recipe or top with any sauce for a way healthier version of your favorite noodle dish. You can either use them as a replacement for noodles or add them to the noodles you already love.
      Try if: you live for a good noodle dish. 

      8. Hi-Protein Veggie Burger

      With an impressive 26g of protein, a simple ingredients list, and 40 percent of the daily goal for iron, these plant-based vegan burgers are a dream for meat-free diets. The texture is more like a falafel than a chewy burger, which means you can eat with your favorite burger toppings or put it into salads and wraps to get some extra clean protein into your lunches. Order it online here. 
      Try if: you want to add more protein in your diet.

      9. Organic Tahini

      The only ingredient in this creamy butter alternative is ground sesame seeds. High in fiber, protein, iron, magnesium, and a variety of other nutrients, tahini is officially a staple in health experts’ kitchens. Add it to salad dressings to make them creamier, use it in baked goods recipes to up the nutrition, or drizzle over fruit for a decadent (and healthy!) treat. Order it online here. 
      Try if: you want to hack your baked goods. 

      10. Kale Gnocchi

      Of all the infamous Trader Joe’s gnocchi (cauliflower, sweet potato, chocolate), the Kale Gnocchi has got to take the (very healthy) cake. With a simple ingredients list of potato starch, chickpea flour, sea salt, olive oil, and, of course, kale, it’s the perfect way to sneak in some extra greens.
      Try if: you never remember to eat your greens.

      11. Juice Shots

      You already know that fancy juice shots are a must-have in the fridges of bougie wellness experts and health influencers. The problem for us normal people? Juice shots can be hella expensive (and for literally one sip…?). Luckily, the shots at Trader Joe’s are the cheapest I’ve ever found, while still being certified organic and full of superfoods and nutrients, making them wellness-expert approved. 
      Try if: you’re looking to upgrade your wellness game.

      12. Chocolate Hummus

      I know what you’re thinking: chocolate…hummus? While I fully trust and respect the Trader Joe’s powers that be (AKA whoever names the genius products), I think of this less as a chocolate hummus and more of a chocolate frosting or dip that sneaks in some healthy ingredients. With a base of cooked chickpeas and tahini, dessert just got a lot more nutritious. Use as a frosting for baked goods or as a dip with apple slices when you’re craving something sweet.
      Try if: you have a serious sweet tooth.

      13. Cauliflower Pizza Crust

      Perhaps one of the most beloved Trader Joe’s products of all time, the cauliflower pizza crust revolutionizes drunk food and pizza cravings by replacing greasy crusts and processed flour with nutrient-dense cauliflower and gluten-free cornflour. Try the Margherita variety for the days where “cooking” means sticking something in the oven, or the bare crust to get creative with toppings.
      Try if: you live off of frozen pizzas (AKA everybody RN)

      14. Organic Popcorn with Olive Oil

      The only three ingredients in this delicious snack are popcorn, extra virgin olive oil, and sea salt. Made with organic kernels and olive oil (instead of more processed oils or butters), this is basically as clean as a store-bought popcorn is going to get. Plus, it contains fiber, protein, and healthy fats. Order it online here. 
      Try if: you want a nutrient-dense replacement for potato chips.

      15. Vegan Kale, Cashew, and Basil Pesto

      Because even wellness experts love pesto. Not only is this option dairy-free, but it’s also more nutritious than the traditional version by incorporating kale and cashews in addition to the usual ingredients like basil, lemon juice, and olive oil. Use the decadent sauce on top of bruschetta, with your favorite pasta, or as a dip for veggies.
      Try if: you need a go-to sauce that’s as healthy as it is delicious.

      What are your go-to healthy Trader Joe’s products? More

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      8 Tips for a Successful and Easy Whole30—From Someone Who’s Done It

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      Last January, I completed my Everest; the thing I’d been saying I’d do for years, but never actually pulled the trigger on: finishing Whole30. My reason for doing Whole30 was simple: I have an absolutely horrible stomach, and my doctor had been begging me to do an elimination diet for literal years. But it never felt like a perfect time to do it (newsflash: it will never be a perfect time to do it), and then one day, I couldn’t take it anymore and decided it was time to try to figure out my food sensitivities once and for all. 
      Throughout my experience, I had a lot of highs and even more lows, but I did finish the whole 30 days and learned a lot along the way. Thinking of doing Whole30 yourself? Here’s how to survive it while suffering a little less than I did:

      1. Know why you’re doing it
      Despite what you might think, Whole30 is not a weight-loss diet. You don’t count calories or restrict carbs or anything of the sort, and you’re strongly advised to not weigh yourself during the entire process—because it isn’t the point! The point is to take a step back to evaluate how you’re eating, find out what makes you feel good, and nourish your body with real foods for a while. If you’re thinking of doing it for weight loss, it probably isn’t for you.

      2. Give yourself time to prepare before you start
      Want to know how my Whole30 journey began? The day after Christmas of 2019, I decided January was going to be the time I finally did Whole30. I went to the grocery store to get all of the ingredients I needed, and while I was at the grocery store, realized everything I had eaten so far that day was Whole30 compliant. I thought, “Why waste a day?” and decided to start right there with no preparation.
      Any Whole30 veteran will tell you that this should have been a fatal mistake. In my opinion, all of your success is going to ride on whether or not you’re prepared. If I could go back, I would have given myself a full week ahead of my start date for preparation. I could use basically nothing that I had in my fridge (condiments, butter, the works), and making sure you’re stocked with things that are compliant is absolutely key. Research recipes, come up with a meal calendar, and go into it ready to go. I can’t recommend the Whole30 Book enough to help with this.

      3. Meal prep, meal prep, meal prep
      Whether or not you’re usually a meal prepper, preparing your meals before you need them is so, so important. When you inevitably have situations where you’re hungry and ready for a meal, needing to figure out a Whole30 compliant meal is truly hell. If you really don’t like meal prepping, at least have your ingredients cut up and stored in your fridge and know what meals you’re going to be eating a few days out. 

      3. Mentally prepare for how you’re going to feel
      Think you’re going to immediately have clear skin and feel like you can run a marathon? Guess again. 
      A few days into Whole30, I literally felt like I was going to die. I was completely lethargic and could have slept all day, every day—and that’s how you’re supposed to feel. One of my favorite things about The Whole30 book is that it breaks down how you’re going to feel every day, and it’s completely spot-on. You aren’t going to feel good until at least halfway through, and getting to that point is really tough (most people quit around day 10-11 because that’s when you feel the worst).
      You’d think that eating exclusively whole foods would make you feel amazing, but your body is going to withdraw from the things it’s used to (looking at you, sugar), and there’s no getting around the slump you’ll feel those first two weeks. I, of course, didn’t know this before I started, but once I got the book and could track how I was supposed to feel each day, the process got much easier.

      4. Stock up on compliant condiments
      Whole30 has been around for quite some time, which luckily means that many health food companies have gotten on board and created condiments and sauces that are made exclusively with Whole30-compliant ingredients. 
      My personal favorite compliant brand is Primal Kitchen—a year later, I still use mostly their condiments because they taste so good and are an easy, healthier swap. (Pro tip: their chipotle mayo was my favorite thing throughout the entire process!)

      5. Have snacks ready in case of emergency
      Yes, one of the rules of Whole30 is that snacking isn’t allowed, but sometimes, things happen, and you literally just need to get something into your stomach. It is absolutely vital to have things on-hand for when that happens. It’s probably going to be a handful of nuts or an Rx bar (not all Rx bars are compliant—I’d recommend researching which ones are beforehand and ordering yourself a full box of them).

      6. Get a handle on what’s allowed—and what’s not
      Hours and hours of your Whole30 are going to be spent reading nutrition labels. I cannot tell you how much time I spent on Whole30 looking at the labels of everything I picked up and then needing to research specific ingredients to see if they’re allowed. Of course, you aren’t going to memorize an entire list of allowed ingredients (especially since some are so weird and sound forbidden), but getting a handle on the common ones will save you loads of time throughout the journey.

      The 30 Whole Days app is magic for one reason: it has a function where you can scan the barcode on a food container, and it will tell you whether or not it’s allowed. It doesn’t have every food under the sun, but it also has a search bar where you can research a specific ingredient and it will tell you whether or not it’s approved. It is so much easier than constantly turning to your book or going through Google trying to figure out if something is allowed. 

      8. Remember that it’s only 30 days
      Whole30 is tough—really, really tough. I struggled quite a bit through mine and am adamant about never doing it again. But it helped me figure out my food sensitivities, and it’s important to remember that it’s only 30 days of your life—and you can do anything for 30 days. Doing Whole30 once changed my relationship with food and knowledge of what makes my body feel good so much, and even though it was a struggle, it was very much worth it.  More

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      13 Ways to Cleanse Your Life

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

      Source: @ariellelorre

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

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

      Source: @kelclight

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

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

      Source: @the_stables_

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

      Source: @waityouneedthis

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

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

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

      Source: @aroundthewaygyrl

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

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

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

      How do you cleanse your life? More

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

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

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

      Source: @thefloacademy

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

      Source: @danielleduboise

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

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

      Source: @balancedles

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

      4. Dr. Mona Vand, Pharmacist and Digital Creator

      Source: @monavand

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

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

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

      Source: @iamsahararose

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

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

      Source: Amanda Kloots

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

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

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

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

      Source: @mayafellerrd

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

      10. Lo Bosworth, Founder and CEO of Love Wellness

      Source: @lobosworth

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

      11. Chevy Laurent, Fitness Instructor and Founder of RydeFYR

      Source: @chevylaurent

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

      Source: Serena Loves

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

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

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

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

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

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

      Source: black girls breathing

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

      Please consult a doctor before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. More

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      8 Expert Tips That Make Meal Planning a Breeze

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

      Source: @blueapron

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

      Source: Eating Bird Food

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

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

      Source: @notyourstandard

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

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

      Source: Allyson Trammell

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

      Source: Love and Lemons

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

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

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

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      I’m a Health Coach and This Is the #1 Goal I’m Focused on This Month

      by

      I love health goals: the only type of books on my nightstand are self-improvement, my step tracker is my best friend, and I even built a career out of helping other people reach them. But as we near the end of the worst year, I don’t know, ever, there’s only one health goal I’m focusing on. You see, no matter what New Year’s resolutions you make or even what feels best for you throughout the year, health is not supposed to be restrictive or definitive. In fact, you’re supposed to change how you take care of your body based on the seasons, years, and what’s going on in your life.Most of us are wrapping up the year with pressure at work, pandemic anxiety, and even stressors about the little, normal things like finding a budget for all the gifts you need to buy or scheduling every social gathering (even if those social gatherings are over Zoom). Add in the sad moments like not being able to hug your grandma, foregoing your favorite yearly traditions, or making a Christmas Eve dinner for one, and it’s easy to start letting stress take over your life. So my only health goal this month? Restoration, relaxation, and stress reduction. After all, I believe the only point of physical health is for mental health; eating nourishing foods and moving our bodies are simply tools to help us live the happiest lives possible. Here’s how I’m rethinking all of my healthy habits in every area of my life to focus on reducing stress:

      Source: @jesskeys_

      With exercise: trying stress-relieving yoga challenges
      Listen, I love a good HIIT class or sculpt session as much as the next girl. But “health” does not mean working out hard every single day; it means finding balance, depending on what your body needs. My body needs stress relief and relaxation this month, and exercise is no exception. Since I still love a good “challenge,” I’m embarking on Obé Fitness’s Yoga Deep Dive as my form of movement. This 15-day program explores yoga’s most foundational practices while helping you gain new tools to improve your flow. It will basically be like taking a mini retreat in between work meetings, so sign me up! Yoga based on stress reduction will help me find balance and grounding through an extremely stressful month, while the “challenge” aspect will keep me focused and motivated to prioritize myself.
      Use promo code “TEG50” to get 50% off your first month of Obé Fitness.

      With diet: eating intuitively 
      Even if you think diet rules like “no sugar” or “no processed food” is healthy for you, restrictions are stressful. Period. While I like to think I’ve ditched outdated food rules years ago, I still stick to a plant-based diet and prefer to feed my body with whole foods from the Earth that make me feel good. The problem with this is that when it’s time for holiday dinners and festive goodies, believing that you need to stick to any one diet or way of eating can cause guilt, and guilt will cause stress.
      Instead of sticking to my plant-based way of eating 24/7, I know that since I nourish my body with fruits and vegetables most of the time, sugar cookies or Christmas Eve fettuccine alfredo won’t do any harm to my body. There’s plenty of room for mindful indulgences, even in a healthy diet. I will consistently check in to identify what my body truly needs: am I feeling sluggish and need some more veggies to nourish, or will I enjoy this slice of pumpkin pie? Forget eating for perfection; I’ll be eating with the #1 priority of self-compassion.

      Source: @gabbywhiten

      With morning and evening routines: making extra time for myself (whatever that means)
      I live for a morning and evening routine. I love a warm cup of lemon water and gratitude journaling in the a.m., and I look forward to evening stretches, skincare, and meditation all day long. However, routines feel more difficult to fit in during the holidays (or any other busy time). My clients often come to me around this time of year, frustrated that they didn’t make time for a morning meditation or that they binged Netflix instead of taking a bath. My answer? The goal of a routine (or any self-care practice) is not to check items that you’re “supposed” to do off of a list. Instead, the goal is to do something that makes you feel good, whatever that looks like to you, and for however long you can.
      Sure, I love an entire hour for a wind-down routine, but some nights, it looks more like five minutes of sitting alone and reading my favorite book before bed without even washing my face. And guess what: that’s OK. In other words, morning and evening routines should not feel like something else to check off your to-do list or another chore on the calendar. Instead, it should feel easy and something to look forward to. Make time for yourself every morning and night, but be OK if what that time looks like changes.

      With work: prioritizing self-compassion and enjoyment
      At this time of year, we’re having end-of-year reviews and setting goals for next year. You probably have a long to-do list of what needs to get done before holiday break or are working long hours to set your business up for success in 2021. I find that I put the most pressure on myself during this season: I want to make myself proud of how the year went, but also want to feel ahead in the new year. While ambition and hard work are great, putting pressure on yourself makes you forget to prioritize yourself. I actually can be more productive and successful overall in my work life if I allow myself to take breaks, am strict with cut-off times, and remember that the point of life is to enjoy it (that means in your career too!). This month, I’m responding to what I can’t accomplish with self-compassion and spending more time on the jobs that don’t even feel like work (like client sessions or writing articles like this one). 

      Source: @kayla_seah

       
      With holiday activities: finding balance between alone time and time with loved ones
      Through seasons of Christmas past, I tried to fit in everything: holiday parties, gift exchanges, happy hours, limitless shopping trips. “Balance” was the last thing on my mind, and “alone time” felt more like a far-off memory than a priority. This year, of course, I am indulging in and enjoying the family traditions (although they look a little different in 2020). However, instead of doing it all, my goal is to find a balance between family time and making time for myself to decompress and relax.
      If you are spending the holidays with family, make sure you’re still fitting in alone time to prioritize yourself. Go on a jog in the morning, take a bath at night, or find any time you can to recharge. If you’re spending the holidays alone, try to schedule a socially-distanced gathering outdoors or a virtual holiday party with your closest friends. Having social events on the calendar will give you something to look forward to, but scheduling it will also ensure you’re spending time with people you love, even if it is virtual or socially distanced. Alone time to prioritize ourselves and time with loved ones to laugh and connect are equally important, so focus on finding the balance of both, depending on what you need more of.

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

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      11 Health Hacks to Get You Through the Holidays Enjoyably

      by

      The holidays are a time for celebration, family, and an excessive amount of eggnog. For many people, they’re also a time of dread because busy days, holiday meals, and lots and lots of sugar are not necessarily a recipe for health. Maybe you get food-guilt and anxiety about over-indulging, or maybe you feel sick, lethargic, and all-around worse in your body because healthy habits go out the window with the Thanksgiving leftovers. Because the holidays should be merry and bright (not guilt-ridden or lethargic), here are 11 health hacks that will help you feel your very best through every turkey dinner and cup of hot chocolate.PSA: the following list is not intended to be used to “earn” indulgences, “make up for” extra Christmas cookies, or prevent “holiday weight gain.” The holidays should be enjoyed to the fullest, and that includes the foods and traditions you love. You don’t need to earn or make up for; instead, just enjoy. These health hacks are intended to be used in addition to savoring all the wonderful traditions that come this time of year. Instead of resisting, stopping, or shaming, the goal is to help you feel your very best so you can optimally enjoy the most wonderful time of year with the people you love most. Read on for hacks that do exactly that:

      Source: Wait, You Need This

      1. Set intentions based on what makes you feel good
      New routines or a crazy season might mean we forego our regular healthy habits. It’s absolutely OK to pause some of your rituals, workouts, or routines as your daily schedule changes and you’re trying to enjoy the holidays. However, to feel as good as possible, plan ahead by identifying a couple of things that make you feel your very best. Whether it’s getting in a meditation every morning or going for a jog three times a week, identify your non-negotiables and then prioritize them, no matter what. Keeping up with only a couple of crucial rituals and routines will be much more manageable than hoping to keep every habit. More importantly, it will help you feel better throughout the season.
      Also, set limits based on how you feel, not what you think you’re supposed to do. For example, limiting yourself to “no dessert” can lead to a deprivation mentality, binge eating, and a negative relationship with food. But if you know that you start feeling nauseous around the second or third Christmas cookie, or eating the entire wheel of brie on the cheese board makes you feel uncomfortably sluggish (I’ve been there), set intentions by enjoying one or two cookies and only as much brie as you’re actually enjoying until you start mindlessly devouring (again, I’ve been there). Know your limits based on how they make your body feel, and set intentions to keep up healthy habits that are important to you.

      2. Load up on veggies first
      There’s a good reason restaurants offer the salad course first: sure, it’s a lighter course, but it’s also typically the most nutritious (whether or not that is the restaurant’s reasoning, IDK). Even though we’re not eating out, stick to the salad-first mentality to make sure you get the nutrients that make you feel good. If your meal is more buffet-style (or you’re cooking for one and a salad feels excessive), eat the Brussels sprouts side or the sautéed carrots first before diving into the rest of the meal.
      It’s actually not better for you to show up to a holiday meal super hungry with your turkey pants on. When we’re starving, we eat quicker, enjoy less mindfully, and over-stuff ourselves, so eat some veggies as a pre-dinner snack. Eating veggies first ensures you can enjoy any foods you want, but you’re still getting in the nutrients your body needs. Plus, you’ll eat less of the stuff that doesn’t make you feel good (because you’ll be filled up by the good-for-you veggies, not from a place of deprivation). 

      Source: Not Your Standard

      3. Get up and move in the morning
      It’s all too easy to lay around in pajamas, sip on hot chocolate, and binge Christmas movies until nightfall every day from now until January 1. While that does sound like an ideal day, getting in a little bit of movement can boost energy, motivation, and mental health. Fitting it in first thing in the morning means you won’t have to interrupt your Christmas movie binge to go on a jog or do a yoga flow (and let’s be honest: after a few movies in, the chance of stopping goes way down). 
      FYI, I do not mean attempting a two-hour HIIT class as a means to make up for what you ate the night before or plan to indulge in that day. That’s not how the body works, and it’s also unnecessary. Go on a run or a do full workout if it makes you feel better and your body is craving movement, but if you’re feeling sluggish and lethargic like the rest of us during holiday break (especially following big meals), a walk or some stretches does the trick. The goal is to prioritize movement to make you feel like your best, happiest self, not as a means for calorie burn.

      4. Try healthier versions of your favorite holiday foods
      PSA: you don’t have to stick to the exact mashed potatoes recipe you make every year or buy frozen pie crusts instead of DIYing your own. When planning holiday meals, opt for homemade over processed foods (yes, buying from a local bakery or takeout from a healthier restaurant counts for you non-chefs), but also identify where you can add more nutrients into the foods you love. Start by trying these plant-based recipes for every comfort food craving or healthier versions of holiday go-to’s like pumpkin pie and green bean casserole. If you’re not ready to try a new recipe, small swaps will make a difference. For example, replacing conventional butter with organic butter reduces some of the added chemicals and toxins, and adding chopped spinach to a pasta sauce can boost nutrients. Healthy cooking doesn’t have to sacrifice taste, and eating healthier does not have to mean you forego your favorite foods.

      Source: Love and Lemons

      5. Eat healthy fats
      Dry skin woes, rejoice! The perpetual battle between your beauty goals and dry winter climate (read: endless sheet masks, intense oils, and every serum on your skincare shelf) doesn’t have to be so difficult. The one factor in seasonal cracked skin that you may have been missing is what you can be eating to help. Both dermatologist Dr. Whitney Bowe and nutritionist Kimberly Snyder told Coveteur that healthy fats like avocado, omega-3 fatty acids, and coconut oil are essential for skin health and increasing hydration. Brianne Thornton, a registered dietitian, agreed, explaining to U.S. News & World Report that omega-3 fatty acids keep water from escaping the skin. Eat foods like walnuts, chia seeds, flax, and salmon to get your omega-3s and load up on other healthy fats like avocado, olive oil, and nuts and seeds to get a variety of health benefits. Helping dry winter skin will just be a much-welcomed bonus. 

      6. Drink more water
      Speaking of hydration, drinking water seems to be the cure-all for everything, and with good reason. Staying hydrated can improve energy levels, relieve digestive discomfort like constipation, and overall help you feel your best. Just because it’s not hot outside doesn’t mean we need less water, but we often forget to stay hydrated it’s cold out. I get it–you’d rather drink hot chocolate than a glass of good old fashioned water, but your body needs proper hydration to operate at its best. Especially if you’re feeling hungover (whether it’s a food hangover or a real hangover, because they both happen often during this time of year), drink lots of water to ensure your body is hydrated at all times. Try drinking a big glass before your first cup of coffee in the morning and sipping on tea or warm lemon water throughout the day for a hydrating refreshment that will also keep you warm. 

      Source: @trulyjamie

      7. Stick to your regular sleep schedule
      I don’t know about you, but a lot of sleep is a given for my holiday breaks. I’m back in my childhood room, I’m wearing cozy AF pajamas, and I don’t have to wake up at 6:30 a.m. for work–the odds of good sleep are very much in my favor. Luckily for my health goals, that extra sleep is not just a perk of a national holiday; it can also help me stay healthy. Getting enough quality sleep is beneficial for many reasons, like improving mood and energy. Plus, sleep can help you make better food decisions. Cravings (especially sugar cravings) can be worsened by lack of sleep, so if you’re not getting a good 7-9 hours, that gingerbread cookie or pumpkin pie could sound a lot more appetizing. 
      However, during past holiday breaks, those nine hours edge more towards the 1-10 a.m. range as opposed to my typical 10:30 p.m. bedtime. Getting enough quality sleep and sticking to a normal sleep schedule are both important for keeping you healthy. Going to bed and waking up around the same time will improve sleep quality, both now and after the holidays. Some studies have shown that irregular sleep schedules can lead to poor sleep quality, fatigue, poor eating habits, and lack of energy that can take time to reverse. Go to bed and waking up as close to the same time as you usually do and get 7-9 hours every night for peak health. Bottom line: the holidays are a time of laughter and family, but also use them as a time to rest and restore.

      Source: @mylittlebooktique

      8. Find balance with alone time and socializing
      I know I sound like a broken Andy Williams record saying that this year is different (you get it: 2020 is weird), but you probably don’t have the same overbooked season of holiday parties, family gatherings, and gift exchanges you typically do. If you are spending the holidays with family, make sure you’re still fitting in alone time to prioritize yourself. Go on a jog in the morning, take a bath at night, or find any time you can to recharge.
      If you’re spending the holidays alone, try to schedule a socially-distanced gathering outdoors or a virtual holiday party with your closest friends. Having social events on the calendar will give you something to look forward to, but scheduling it will also ensure you’re spending time with people you love, even if it is virtual or socially distanced. Alone time to prioritize ourselves and time with loved ones to laugh and connect are equally important, so focus this year on finding the balance of both, depending on what you need more of.

      9. Make new (outdoor) traditions
      2020 is the year of new traditions. While we’re foregoing traditions like holiday parties or in-person shopping this year, it also allows us to start new traditions that are not only good for the soul, but good for the body too. As the temperatures drop, you may be less inclined to spend your time in the great outdoors, but there’s a reason that so many holiday classics mention “snow,” right? (Let it Snow, Baby It’s Cold Outside, White Christmas… need I say more?). Taking advantage of the winter weather can not only bring fun new traditions, but can be good for your health. For example, bundle up and take a socially-distanced walk with friends or family, go ice skating at your local rink, or grab snow boots and play in the snow with your younger cousins or siblings. You’ll get your body moving without even thinking about it (and isn’t that the best kind of hack!?). 

      Source: @theyusufs

      10. Listen to your body during meals
      Frequently check in with yourself during meals to identify what your body wants and needs. Maybe you’re not hungry, but you would enjoy every bite of a slice of pumpkin pie because it’s your favorite holiday dessert, or maybe you realize your digestion is feeling off and you haven’t had enough veggies that day. Notice when you start feeling satisfied and are no longer enjoying each bite to know when to stop, rather than mindlessly eating until you’re uncomfortably stuffed. Aim for a balance of favorite holiday foods and nutrients that will make your body its best; yes, it is that simple. When we’re in-tune with our bodies’ needs, we eat until we’re satisfied (not stuffed) and crave a mixture of energizing nutrients and less nutritious foods we’ll enjoy every bite of (rather than mindlessly gobble down).

      11. Know that health is more than diet and exercise
      If you’re still under the impression that one meal (or a few holidays) can drastically affect your body long-term, you should also know that health is not a two-part formula of diet plus exercise. The podcasts we listen to, the people we spend our time with, the shows we binge on Netflix, the accounts we follow on Instagram, the way we speak to ourselves (and others) are all things that feed us too. If you’re not as focused on the ways you’re being fed and nourished besides the food on your plate or the ways you’re burning energy besides exercise, you’re missing key pieces of the puzzle. Bottom line: you could eat whatever you wanted and not work out once, and still have lots of opportunities to nourish yourself. Focus on how your relationships nourish you, the compassion you’re giving yourself, and how you’re spending your free time to truly become your healthiest self.

      Let us know–what healthy habits do you take into the holidays? More

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      Why You Don’t Need a Thanksgiving Detox (and What to Do Instead)

      by

      So the leftover turkey is in the fridge, the recycling bin is full of empty wine bottles, and you’re planning to be in sweatpants for the next 48 hours because pants that button sound implausible RN. Welcome to the day after Thanksgiving, otherwise known as the day of painful bloating, undeniable sluggishness, and mild (or extreme) regret. We’ve all fallen victim to exclaiming, “I can never eat again!” after Thanksgiving dinner, or feeling lethargic and regretful for days after.It’s no surprise that the Thanksgiving detox is a popular trend following the holiday (if you’ve never heard of it, Google to find hundreds of hits). Juice cleanses boom, workout classes skyrocket, and guilt-ridden dieters download MyFitnessPal and eat salad for lunch as a means to atone for their sins. But no matter what you eat on Thanksgiving (or how much of it), a Thanksgiving detox is unnecessary (and might even be damaging). Read on for reasons you don’t need to cleanse or detox after overeating that turkey, and six things you should do instead if you are feeling uncomfortably full and sluggish the next day. 

      The body repairs itself
      No matter how many calories you gorged or how many slices of pumpkin pie you gobbled down, the body will process everything you ate within 24-72 hours. Everything from the saliva in the mouth to the enzymes in the stomach is meant to digest food, get the nourishment it needs from that food, and then get rid of excess through waste. Gross, but true! Yes, this is anatomy 101, but it’s important to keep in mind that the body is built to repair itself. Your body will digest all that sweet potato casserole and snickerdoodles on its own, whether or not you try to help it the next day. Likewise, you don’t need juice cleanses to “flush out toxins;” it’s the liver and intestine’s job to detoxify the body, so they’ve got you covered. Bottom line: the body is meant to repair itself, and it doesn’t need cleanses or detoxes to get the job done. 

      Source: @celebratingsweets

      A healthy diet should include indulgences
      Maybe your idea of a healthy diet is specific macronutrient percentages, or maybe it’s more about what you’re not eating (no sugar, no gluten, no refined carbs, etc.). There’s a lot of confusion, uncertainty, and debate about what a “healthy diet” really means. In reality, a healthy diet looks different to every single person; it’s whatever honors what your body needs (including foods that you love), and it’s about making intuitive choices with whatever is available. Enjoying cornbread or pecan pie does not mean you “broke” a healthy diet; it simply means your healthy diet includes foods that feed your soul and honors special occasions. 

      Nutrition is more than just what’s on your plate
      If you think your body needs a detox to help it get back to “healthy” after one meal, know that health is not just about the foods we eat. Yes, fruits and vegetables nourish the body, but so do the people we spend our time with, the music we listen to, and what we see when we scroll through Instagram. Leafy greens and lean proteins are important, but how we spend our time and who we’re around feeds us too. If you’re not also focused on the ways you’re being nourished besides the food on your plate, you’re missing key pieces of the puzzle. Keep your stress levels down, regularly indulge in activities you love, and surround yourself with people who make you happy, and your body will respond accordingly. 

      Source: @noelledowning

      1. Listen to your body during the meal
      Instead of a free-for-all come Thanksgiving at 4pm that you’ll regret the next day, why not just keep up healthy habits and listen to your body? Before eating, check in with yourself to identify what your body really wants and needs. Maybe you’re not hungry, but you would enjoy every bite of a slice of pumpkin pie because it’s your favorite holiday dessert, or maybe you realize your digestion is feeling off and you haven’t had enough veggies with your meal. Notice when you start feeling satisfied and are no longer enjoying each bite to know when to stop, rather than mindlessly eating until you’re uncomfortably stuffed. Aim for a balance of favorite holiday foods and nutrients that will make your body feel good, and stop eating when you’re satisfied.

      2. Drink a lot of water
      Water seems to be the cure-all for everything, and with good reason. Staying hydrated can improve energy levels, relieve digestive discomfort like constipation, and overall help you feel your best. Especially if you’re feeling hungover (whether it’s a food hangover or a real hangover), drink lots of water to ensure your body stays hydrated so that it can do all that repairing it’s meant to do. If you want to be #extra like me, I always start the morning with warm lemon water and a little ginger whenever I eat a lot the night before and my digestive system feels off. I swear that simple hack makes my body feel 100 percent better. If it’s hard for you to remember to drink water (or you’re an overachiever and want an additional challenge), try an herbal tea like peppermint, which can ease indigestion or painful bloating. 

      Source: @kayla_seah

      3. Stretch and (gently) move the body
      Please do not attempt a two-hour HIIT class first thing Friday morning as a means to “erase” or “make up for” what you ate the night before. First of all, that’s not how the body works, but also it’s unnecessary. Go on a jog or work out if it makes you feel better and your body is craving movement. But if you’re feeling sluggish and lethargic like the rest of us after Thanksgiving, try going on a walk and doing some stretches to relax the body. Movement, no matter how low-impact, can boost energy, motivation, and mental health, which is especially important if you’re feeling that post-feast food guilt. 

      4. Add in extra veggies 
      A “detox” or “cleanse” implies that you’re subtracting and streamlining your diet. Instead, you should really be thinking about how to add more nutrients to give your body what it needs to get energy and help with digestion. Vegetables are loaded with good-for-the-gut fiber and immune-boosting antioxidants that help your body stay healthy. No matter what you feel like eating for the next few days, focus on incorporating even more veggies with each meal. Have a side salad or add spinach to your omelet, get all the steamed veggie sides when ordering out, and try a green juice or veggie-packed smoothie for an afternoon snack as an added boost. 

      Source: @kateogata

      5. Take a nap
      The ultimate lazy-girl activity is healthy and a great way to help your body recover from Thanksgiving indulgences. As another example of the body repairing itself and DIY detoxing, sleep is a crucial time where the brain can cleanse itself (according to a 2013 study). A 2019 study agreed that sleep may be the key to detoxing our brains, AKA the best thing that happened to the day after Thanksgiving since the leftover turkey sandwich was invented. So if you’re feeling lethargic and don’t want to get off the couch all day, don’t force yourself to work out or be productive. Give the body time to restore and repair by getting a full 7-9 hours of sleep at night and taking a nap if your body is feeling tired during the day.

      6. Indulge in some self-care
      Whether the way you best care for yourself looks more like 20 minutes of meditation, dry brushing before a steaming hot shower, or approximately five different face masks, spend some extra time making yourself feel pampered and cared for the day after Thanksgiving. Not only will a little extra TLC help you feel physically better from that food coma, but it can help ease the stress from any food guilt. Remember that stress and guilt after eating are worse for your body than pumpkin pie or green bean casserole could ever be, so prioritize self-love if you’re feeling the regret kick in. Try taking a bath, reading a book that makes you happy, DIYing a spa day, or staring in the mirror and giving compliments to remind yourself that one meal (or any meal) doesn’t change how worthy you are. Detox your thoughts; your body’s already got you covered.
       
      How will you care for yourself during the holidays? What do you think of the Thanksgiving detox? More