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      Instead of Worrying About What You Eat on Thanksgiving, Try This…

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      Turkey, gravy, pumpkin pie, green bean casserole, mac n’ cheese–it’s about time for that Thanksgiving food coma (and the guilt or anxiety that comes with it). While this feast-focused holiday is an endless parade of indulgences and carbs that will leave you sluggish for days, there is absolutely no reason to worry about what you eat on Thanksgiving (say it again for the people in the back!). One meal (or a few, if you include leftovers) won’t affect you in the long-run, but the worry about it will. The more we relate food to anxiety and use labels like “good food” and “bad food,” the less we can listen to our bodies and enjoy special occasions (which is the point, after all). Rest assured, the fear-mongering around calories and holiday meals says more about our culture than it does about our bodies. In reality, our bodies are smart; they are meant to be resilient. So go ahead: savor every last bite of that turkey or pumpkin pie, totally guilt-free. Here are 10 things to do instead of worrying:

      1. Redefine what a “healthy diet” means
      We all think we have a pretty good idea of the definition of a healthy diet: lots of produce, clean protein, and limited additives, carbs, or sugar. Maybe your idea of a healthy diet is as specific as macronutrient percentages or caloric limits tracked on MyFitnessPal. But in reality, a healthy diet is much more flexible than a food pyramid graphic. 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 good choices with whatever is available. Enjoying pumpkin pie or buttery cornbread does not mean you “broke” a healthy diet; it simply means your healthy diet includes foods that feed your soul and honors special occasions. 

      2. Enjoy the real thing
      Sure, cauliflower mash is a delicious alternative for mashed potatoes that has some extra nutrients and maybe fewer calories. But let’s be honest: cauliflower mash is not a classic Thanksgiving food. If you live for your mom’s mashed potatoes year-round (or you just don’t appreciate cauliflower posing as potatoes), then eat the real thing. It’s one meal, which won’t affect you any more than one healthy meal would change an unhealthy diet. If you’re cooking, you can experiment with plant-based versions of classic dishes so that you feel better, but when it’s a food you love or want to enjoy, eat the damn mashed potatoes. 

      3. Skip what you feel meh about
      You already know to load up your plate with veggies that make you feel good and to indulge in the foods you love, totally guilt-free. But those dishes and foods you feel indifferent to? If they don’t excite you, skip them. For me, cranberry sauce and gravy are just so meh. I’d rather get extra sweet potatoes and cornbread, and forego the foods or toppings that aren’t exciting. If you could take or leave the dinner rolls, skip them so you have more room for veggies that will fill you up with nutrients or the foods you’re going to enjoy every bite of. There’s no Thanksgiving rule that states you have to eat turkey, stuffing, or green bean casserole, so if you don’t love it, don’t eat it. It will allow you to be more intuitive about what you’ll truly enjoy. 

      4. Know that nutrition is not just what’s on your plate
      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 nutrition is not only the food we eat. The music we listen to, the people we spend our time with, the shows we binge on Netflix, the accounts we follow on Instagram 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, you’re missing key pieces of the puzzle. You could completely stop caring about diet for a day and still have lots of opportunities to nourish yourself. Focus on these other areas instead of what you’re eating. 

      5. Add in extra nutrients 
      Perhaps you’re worried about what you eat because you feel sluggish for days after Thanksgiving, or a big decadent meal can leave you feeling sick. Instead of worrying about the aftermath during the meal, show your body love by treating it with the best before and after. Have at least two meals rich in protein, healthy fats, and fiber before dinner so that your blood sugar isn’t low and you’re not starving (it will help you from overeating and prevent that sluggish feeling). For the days after, add in extra leafy greens and a variety of produce that will give your body energy. Trust that your body can repair itself, when given half the chance.

      6. Change the goal to be “fulfillment” instead of “perfection”
      If your goal is to avoid the “bad foods” and stay “good” (whatever the hell that means), try changing how you think about the Thanksgiving meal. Instead, the goal should be to feel satisfied and fulfilled. Focusing on what you shouldn’t eat, whether in certain foods or quantities, means you’ll obsess over what you can’t have instead of enjoying the meal (it’s true for bad boys, and it’s true for pumpkin pie). Instead of vowing not to overeat or only eat certain foods, practice intuitive eating, and eat for the sake of fulfillment and satisfaction, not perfection. You’ll eat less and stop before you’re stuffed, but, more importantly, you’ll actually enjoy the meal. 

      7. Take care of yourself
      One way to stress less during the holidays (and especially a food-heavy holiday like Thanksgiving) is to take care of yourself like you would every other day. Get lots of sleep the night before, go through the key pieces of your morning routine that make you feel your best before turning on Macy’s Thanksgiving Day Parade, take a bath or go for a walk if you find yourself stressed out during the day, and have a new face mask or luxurious pajamas to look forward to after the Thanksgiving feast is over. You know you should prioritize yourself 24/7, and a family holiday is no exception. Take care of yourself, and you won’t feel so out of control when it comes to food choices. 

      Source: @mylittlebooktique

      8. Unfollow or mute any account that’s posting “diet mistakes”
      Is it just me, or is everyone else’s Instagram feeds flooded about “Thanksgiving diet mistakes,” hacks on how to slash calories from traditional holiday foods like Eggnog, or “pre-Thanksgiving” workouts to earn your food. (PSA: you do not need to earn your food–not on Thanksgiving, and not ever.) The preemptive goal with this “health” advice is to prevent holiday weight gain as if it’s something we need to nip in the bud. But this messaging is “damage control,” as if the holidays are inherently damaging. Honestly, we just don’t need that kind of negativity RN. Holiday traditions and happy family meals are worth so much more than a number on a scale, and we should unfollow or mute anything that tries to make us think otherwise.

      9. Listen to your body’s cues
      When I tell people to “listen to their bodies and eat what their bodies want,” they often tell me they would eat all the mac n’ cheese and pumpkin muffins insight, and not pick up one vegetable or “good-for-you” food. However, when you overeat until you’re stuffed or opt for only the foods that make you feel sluggish or sick but taste delicious, that’s only in response to ingrained food rules that make the “off-limits” food sound more enticing. When we’re really in tune to 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). Listen to what your body wants and feed it accordingly (yes, it really is that simple). 

      10. Bottom line: If you’re thinking about what you’re eating, you’re wasting precious time
      Listen, I’ve been there: you feel stressed out the day of, knowing it’s going to be a “bad” meal. You anxiously scan the buffet table, acknowledging what you shouldn’t eat or identifying the foods you know will make you feel guilty. As everyone sits down to eat, you’re comparing your plate to your siblings’ or cousins’ as if the way other people feed their bodies somehow gives meaning to the way you feed your body. For days after, you feel guilty about little things or add in an extra workout to counteract the calories. I’m exhausted after all of that–aren’t you!?
      Yes, diet culture is so ingrained in us that it’s sometimes hard to ignore, and we all want to treat our bodies well. But all of that thought, energy, and mental capacity could have been used for other things. If you’re busy worrying about your food choices, you’re missing out on time with your family or the ability to feel gratitude (AKA the point of the holiday!). If you’re stressed about eating, it’s a sign that you’re too focused on yourself. Be more engaged in the conversations with your family or call up a friend to check-in if you’re spending the day alone. If all else fails, donate money to a food bank, and you’ll remember there are bigger problems you can spend your energy on than eating too much turkey.

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      How 8 Nutritionists Stay Healthy Through the Holidays

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      Starting with Halloween candy and ending with over-indulging in champagne on New Year’s Eve, the holiday season is loaded with temptations and traditions that promise to wreck health goals. November and December are full of sugary hot cocoa, over-stuffed turkeys, unhealthy appetizers, Christmas cookies, and lots (and lots) of booze. Many women have food-related stress heading into the holidays, while others give up on healthy eating entirely until January 1. But reality check, ladies: you can still indulge in your favorite foods without giving up your health goals, and you should be able to enjoy the holidays (totally guilt-free). For some expert advice heading into the most decadent meals of the year, I polled eight nutritionists on how they stay healthy while still enjoying the season. 
      1. McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped

      Source: @nutritionstripped

      “Food provides our bodies with the physical nourishment it needs to feel and function its best. But it also is culture, tradition, a way to connect with others, enjoyment, and so much more. It’s so important to honor that, especially during the holidays when food is such a beautiful and important aspect of the celebration. But there needs to be a balance. Many people can fall into the pattern of eating mindlessly throughout the holiday season and not paying attention to their nutritional needs with the intention of “restarting” or dieting in January.
      The way I practice finding the right balance between food for nourishment and food for pleasure is pausing before eating and checking in with myself so I can make an intentional choice. I may say to myself, ‘I’m not hungry, but I would enjoy that dessert right now because it’s my favorite holiday dessert.’ On the other hand, I may say, ‘I’ve enjoyed a lot of my favorite holiday foods today, but I realize I haven’t eaten many vegetables and my digestion feels a little off. I’m gong to choose to fill my plate with more nourishing foods now.’ The purpose isn’t to eat perfect, but rather to slow down, bring awareness to what you want and need, and make an intentional choice.”

      2. Shana Minei Spence, MS, RDN, CDN, Founder of The Nutrition Tea

      Source: @thenutritiontea

      “I think it’s really important to try to keep your mental health in check and a priority as much as possible. Especially with what’s going on in the world now. I personally like to go for walks and get as much fresh air as possible. Not just for exercise, but moving my body particularly outside really helps destress my day and brings me clarity. I think that it’s so important to find some form of exercise that you enjoy. It’s a great mood booster and increases the serotonin and endorphins (feel good hormones). But this only works if it is exercise that you enjoy.”

      3. Elizabeth Yontz Moye, RD, Founder of Hello Spoonful

      Source: Elizabeth Yontz Moye

      “Fill up your plate with as much fiber as possible! Fiber helps with blood sugar control, appetite control, and stable energy levels. The more fiber you have with your meals (specifically carb-heavy meals) the less of a blood sugar spike you’ll have. The less of a blood sugar spike you have, the less insulin (your fat-storing hormone) you’ll release. When you experience these rapid spikes and falls, the more hungry you become shortly after eating so be sure to fill up on fiber during the holidays to say fuller, longer!”
       
      4. Valerie Agyeman, RD, Founder of Flourish Heights

      Source: Valerie Agyeman

      “As I fill my body with the right quantity and quality of food it needs, I also remember that food is for enjoyment and connection. The holidays are a time for me to connect with my family traditions, culture, and loved ones. My experience of taste, aroma, the love and intention put into the meal, surrounding myself with family and the joy of eating, all add to my experience of nourishment. It influences my mood, emotions, behavior and food choices too. While it’s been a roller coaster kind of year, remember that food is a comfort. Food is a way to feel connected. It is to be enjoyed too. And that’s OK. That’s a good thing.”

      Source: @nutritionhappens

      “Between the holiday drinks, food, and even the change in air temperature during this time of the year (colder temperatures can contribute to more water loss in the body), hydration can take a hit. Grab an extra cup of water or two between meals to replenish those fluids. For optimal hydration, we need a balance of electrolytes, which are minerals that help regulate and control the balance of fluids in the body. The three big electrolytes are sodium, potassium, and magnesium, and they’re found in natural fruits and vegetables. Try adding a few slices of cucumbers or lemons / limes in a glass of water with a pinch of salt. Not only does this help provide those extra electrolytes for hydration, but it also makes it more interesting to drink throughout the day.
      Also, make at least one meal a day as nutrient-dense as possible. The holidays can bring a lot of changes during mealtimes, like eating different foods or changing our eating routines. A nutrient-dense meal in between holiday meals (think: smoothie packed with leafy greens, a roasted vegetable salad, an omelette packed with spinach) can help you meet those vitamin and mineral goals throughout the week.”

      Source: @marisamoore

      “Instead of focusing on what not to eat, add more to the table. I volumize with veggies. I like to start with a seasonal salad, garlicky green beans, or roasted Brussels sprouts with pomegranates for a festive twist. Also, there are endless eating opportunities during the holidays, but staying active might help to keep stress at bay. Consider connecting with friends over an active meet up like going on a (masked) walk. Lastly, I use what’s in season. From pears to apples to grapes to Brussels sprouts and other greens, there are lots of options.”

      Source: @wellnessforthewin

      “Some things that I think are super important to prioritize all year, but especially around the holidays, are adequate sleep and hydration. I encourage everyone to start their day with a large glass of water before they reach for the coffee. This can help reach daily fluid needs and hopefully remind them to continue to drink water all day long! In addition, create a good routine around sleep. Go to bed and wake up around consistent times each day, and create an environment that supports good, quality sleep.
      Last but not least, plan ahead to reach your nutrition goals. Healthy eating requires a little more planning and intention, but when you think ahead, you are better able to incorporate nutrient-dense foods that support your health and immune system throughout the colder months. Remember that it doesn’t have to be all or nothing; you can truly enjoy all foods throughout the holiday season, without guilt or shame. It’s all about finding the balance that works for you and forming a healthy relationship with food.”

      8. Serena Poon, CN, CHC, CHN, Leading Chef and Nutritionist

      Source: Serena Poon

      “Make sure you’re getting enough quality sleep. A lack of sleep amplifies emotions of tension, stress and anxiety, and weakens your immune system. Make a conscious effort to get at least 5-7 hours of sleep each night. Great sleep hygiene (going to bed at the same time, turning off devices an hour before bedtime, etc.) will help you stay on track through the holidays. Also, find a grounding practice. Meditating, breathing, or repeating a mantra/affirmation can do wonders for your health and mindset.”

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      10 Ways to Get Back Into a Healthy Routine for the Colder Seasons

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      Whether you took on summer with a margarita in hand and a permanent seat on a lawn chair or went on daily jogs in the warm weather after sipping on green juices, summer isn’t the only chance you have to form healthy routines throughout the year. If 2020 has left you with extra unhealthy habits or you’re still in laid-back summer mode, don’t worry: it’s not too late to get back into a healthy routine. Back-to-school season can feel like a fresh start (even for adults), making it an ideal time to revive habits that will get you through the colder months as healthy and happy as possible. Here are 10 ways to eat better, move your body more, and achieve your health goals through fall and winter. 
      1. Set easy-to-reach goals
      Your inclination may be to set higher goals to push yourself so you achieve more. While lofty goals can challenge you to be your best, hard-to-reach goals can actually prevent you from making progress when you’re trying to get back into a healthy routine. Lofty milestones can feel overwhelming, so start small with goals you know you will be easy and enjoyable to reach (like going on a walk every day or doing yoga for 10 minutes in the morning), and then work your way up. The point of making and hitting milestones is that every achievement builds motivation to achieve even more. Instead of running five miles, losing 10lbs, or eating 100 percent clean by the end of the season, set weekly or daily goals. Try eating leafy greens with two meals a day, drinking eight glasses of water by dinner, or moving your body for 30 minutes for five days a week. 

       
      2. Don’t deprive yourself
      When we want to get back into a healthy routine, it’s tempting to start with the “don’ts:” don’t eat sugar, don’t have processed foods, don’t skip a workout, etc. But depending on rules to get your body to make changes sets up for failure. First of all, we always want what we can’t have, so you’re going to be craving Halloween candy or an apple pie more than you would’ve been if it wasn’t off-limits. More importantly, external rules prevent you from listening to what your body really needs. Maybe your body needs grounding foods or to take a break in order to be healthier, so listen to what your body is telling you. DIY whatever you’re craving with more nourishing options, rest when you need to, and prioritize what brings you joy. True health comes from a place of freedom, intuition, and abundance, not deprivation. 

      3. Get more sleep
      If you couldn’t tell by the shorter days and longer nights, your body is craving more sleep. Don’t push through the tired feeling; use daylight savings as an opportunity to set an earlier bedtime. When you get enough sleep at night, you wake up feeling great, stay energized throughout the day, and are able to make the best choices for your mind and body. Sleep can be the most crucial ingredient for a healthy routine, so prioritize it above anything else. If you have to choose between 7-9 hours of sleep and an early workout or late work night? Choose sleep every time. 

      4. Set support methods along with goals
      You could set the most motivating goals with the best intentions, but they may be too difficult to reach if you’re not looking at the big picture. If your goals are fitness-related, think about the food and lifestyle choices you can make to support that goal, like getting enough sleep and eating whole, energizing foods, so you have the energy to keep up with the exercise routine you want. And if you want to eat cleaner, think of how you can set yourself up for success with meal prepping, healthy snacks, or strategic grocery shopping. No matter what healthy habits you hope to adopt, you have to look at every area of your life to see how you make changes to support those healthy habits. 

      5. Make small tweaks to your diet
      Good news: you don’t have to transform your diet to be healthier (yes, even if you’ve enjoyed too many glasses of rosé over the summer or one too many frozen pizzas in 2020). The most sustainable and effective way to eat healthy (without hating your life)? Make small tweaks to your diet. For example, if pasta is your go-to for dinner, add some kale to the sauce, or order a side salad whenever you order out. You can also try having a smoothie instead of a breakfast sandwich or eating carrots and hummus instead of your usual chips and salsa snack in the afternoon. No matter what tweaks you make, the point is to make one small change at a time, rather than to transform your entire diet at once. In terms of what to change, think of adding more fruit and vegetables rather than taking away any foods that are a part of your routine.

      6. Start with stretching
      Even an athlete doesn’t get back into a fitness routine by running a 10k; don’t expect your strength and endurance to be the same as it was the last time you had a consistent exercise routine. Whether you were a gym rat pre-virus, work out here and there, or have never cared much about exercise before, start with stretching. Stretching will likely feel less daunting than weight training or cardio, so it’s a good way to start moving your body again. Also, stretching keeps muscles flexible, strong, and healthy. Without stretching, the muscles shorten and become tight, so any strenuous activity meant to strengthen them could cause joint pain, muscle damage, or strains. There’s also a wide variety of other benefits to stretching, including mental health; try these stretches to help anxiety or these to get a better night’s sleep. 

      7. Enjoy the season
      Just because the days of jogging on the beach and swimming in the pool are over, it doesn’t mean the rest of the seasons can’t help you be active and healthy too. Instead of staying inside on your couch 24/7 (although we’ll definitely be doing a lot of that), enjoy all that autumn has to offer to achieve your healthiest self. Take a walk to look at the changing leaves, rake leaf piles, go apple picking, and enjoy all the fresh seasonal foods like apples, sweet potatoes, kale, butternut squash, and pumpkin. Sure, a PSL and Harry Potter movie marathon are not necessarily fall essentials that were invented with our health goals in mind, but there are so many ways to enjoy the season that will help establish a healthy routine. Enjoying the crisp air will help get you moving, and eating the delicious seasonal produce will not only result in killer pumpkin recipes, but will be giving your body more nutrients.  

      8. Be kind to yourself
      Forming a new routine or habit is not easy; our bodies are conditioned to crave what’s comfortable. If you find it’s difficult to adopt healthier routines, know that it’s not because you’re lazy, weak, or have something inherently wrong with you; it means you’re normal. To get through the tough transitions that come with forming new habits, remind yourself why you want a healthier routine. Is it because you love your body enough to treat it as well as possible? Is it so you can feel more confident, vivacious, or happy? Remember that self-judgment, criticism, or shame are not going to get you to that end goal any more than your unhealthy habits. Lead with self-compassion, and I promise you’ll get to your goals quicker and easier. 

      9. Cook at home more often
      Fall and winter are the perfect time to hone your cooking skills. The weather’s colder, you’re staying in more, and you’re craving grounding foods that can easily be made with an instant pot or in the oven. Cooking at home typically means healthier meals, more accurate portions for what your body needs, and satisfying your cravings with as much nutritional value as possible. Cooking newbie? Stock your fridge at the beginning of the week with seasonal produce and healthy basics like leafy greens, grains like quinoa or brown rice, and a few organic proteins to prepare grounding, warm, satisfying meals throughout the week. Check out easy recipes like here, here, and here. If prepping meals in advance feels overwhelming, try making a little extra dinner and save as leftovers for lunch the next day. 

      10. Strive for consistency
      We often look at healthy routines with all-or-nothing thinking: we either eat perfectly or binge on junk food because indulging in one bag of chips made the day “no longer count” (I hear that one a lot!). But the key to any routine is exactly that: routine. Unlike friends or clothing items, strive for quantity over quality when it comes to healthy habits. For example, if you’ve had a busy and exhausting day, fit in five minutes of some movement, even if it’s not the intense HIIT workout you had hoped for. Likewise, keep up healthy eating goals by eating as healthy as you can every day, rather than eating perfectly. If your friends go to a fast-food restaurant, keep up consistency by ordering a side salad with your meal or extra veggies on the side, instead of telling yourself you’ll start tomorrow. After all, a healthy routine is just consistent decisions that snowball into habits to make us feel our very best. 

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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.

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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