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      5 Small Changes to Make for a Happier New Year

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      New year’s resolutions have never been productive for me. I imagine that many of us —including myself—are finding it difficult to set goals considering what this year has looked like for us globally. This year I found that adding small changes to my routine has helped me not only cope with the rollercoaster of emotions I’ve felt this year, but they’ve also helped me find new interests and even helped me reassess what’s important in both my personal and professional life. Because of my success, I wanted to share a few small tips to help make this new year more balanced and joyful. 
      1. Make sleep a priority 
      A study conducted by the CDC found that one in three Americans regularly don’t get enough sleep. I used to be one of those people until I figured out that sleeping gave my brain time to recuperate from staring at the computer for hours. I once thought that the longer I stayed up and got things checked off my to-do list, the longer I was productive. However, I often found myself having to spend more time on certain tasks because my eyes and mind were too tired. 
      My body’s reaction to my unhealthy sleeping habits makes sense given our bodies repair themselves each night as we get our well-deserved shut-eye. The amount of sleep each of us needs is unique to us within an average of 7-9 hours. I find that being mindful of what time I stop watching Netflix, texting, and lounging helps me make sure I’m in bed by 11 p.m., as that is my personal sweet spot. Experiment with different times to find what works best for you and adjust from there.  

      2. Add a mindful act of self-care to your routine
      A few weeks ago, I asked my therapist if she thought self-care was really helpful. Of course, her answer was yes. As we talked, I questioned how something as simple as a cup of tea could help with mindfulness, and in my case, anxiety. I can’t remember exactly what she said, but what I took away from our conversation was that by taking the time to make a cup of tea or draw a bath, you are saying you deserve a moment reserved for yourself. 
      Even with us being in our homes most of the time due to the pandemic, there’s still a lot to get done, and prioritizing ourselves is still important. We’re even working during a time where the physical boundaries of work for many of us are gone, which means closing our laptops when we’re “off” is even more difficult. Whether it’s meditation, tea, a bath, meditation, a walk, therapy, painting, or whatever you dream up, finding something small to do that gives you even a moment of peace is worth it.  

      3. Find a workout activity you enjoy
      At the start of the new year, it feels inspiring to embark on a new workout journey. However, sometimes we can get lost in physical transformation, and not take the time to figure out what activities we really enjoy that we’ll want to stick with even after the celebratory feelings of the new year have worn off. Exercising in the past has felt like a chore, but I found my thing in quarantine. Seeing my body change has been great, but the energy boost and anti-anxiety benefits I get are why I don’t skip more than a day of working out. 

      4. Get organized
      Organization is something I struggle with, especially when I feel like I have accumulated too much stuff. Decluttering your space isn’t just aesthetically pleasing, decluttering is proven to impact your mood.  No one has time for that considering there’s already enough going on around us that triggers our stress. Investing in organization products is a great place to start, but going through items in your home and donating and tossing unwanted things helps make your room for a clutter-free environment. This includes home goods, clothes, makeup, and whatever else that is making you ask yourself, “Do I ever use this?”

      5. Set boundaries with your phone and social media 
      Setting boundaries with my phone, social media, and technology, in general, is an ongoing struggle—one that I often try to amend with no success. Going cold turkey feels pretty impossible, so I have adopted a subtle, but consistent approach to this one. For starters, I no longer roll over and check my phone the moment I open my eyes. Secondly, I shut down my screen time at 9 p.m. each night.
      Social media can have a positive effect on our lives, but like most things in our lives, overconsumption can bring about negative effects—in this case, sleep disruption, anxiety, and depression. If you’re like me and are looking for ways to have a healthier relationship with social media, Start with silencing notifications, sleep with your phone across the room (or in another room), and avoid social media an hour to 30 minutes before bed. Each of these tips are expert-approved suggestions that can help us find balance with technology. 
      I find myself saying this a lot lately because I know it to be true: small changes can lead to a big impact. Find small things that work for you and your world. More

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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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      Every Hack I’m Actually Trying to Get Healthier in 2021

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      I started 2020 pretty strong. I went to my gym about four days a week. I was trying new recipes. I started a bullet journal. I felt very prepared to take on the next decade of my life. And yada yada, one thing led to another, and here I was, July 2020, and I, like many others, had fallen off. For the record, there was a global pandemic, but I wasn’t doing so hot. I reignited myself, made some updated goals that fit the times, and went on my merry way. I’m here to say: I feel 100 times better now than I did then, and I’m carrying that same fervor into the new year. But I’ll be the first to admit: health “trends” are not my jam. I need something that’s going to stick. I don’t want to completely overhaul my life and routine, and I’ll never dare give up socializing over food and alcohol. So, what’s a girl to do? Here are the health hacks I’m actually planning to implement into my life in 2021. 

      1. “32 Before Brew”
      I saw this on Instagram a while ago, and it has changed my life; however, after the holiday season, I’m sure I’ll need to reassign this goal to myself. Basically, it’s the idea that you drink 32 ounces of water before you drink your cup of coffee in the morning, which I found genius. It’s an easy, pretty straightforward concept, but I love that it gets me drinking water first thing, and it reminds me to keep drinking water after I’ve had my coffee. If I don’t drink water during the workday, it’s so hard to catch up and drink enough later, and this keeps me accountable all day, starting with the morning.

      Source: @lolaomonaija

      2. Controlling volume instead of portions
      I will never be someone who eats like a bird. If I’m eating a meal, I’m eating a meal; that’s all I’m going to say. But adjusting portion sizes is often a recommended hack for being able to still enjoy all the foods you love without eating in excess. Instead, I’m opting to try focusing on the volume of food I’m consuming versus how much. I can eat an entire plate of pasta, but I also want to bulk up the meal with protein, a side salad, and a big glass of water. I feel fuller, faster, and it builds my meals upon nutrients rather than going into it controlling how much I’m eating, which can often lead me to disordered eating. If I want to go get McDonald’s, I’ll drink a lot of water and add extra veggies or protein to my cheeseburger (highly recommend—one of the best hacks I’ve ever seen is asking for double meat and splitting the sandwich in half to eat two open-faced sandwiches!). 

      3. Finding alternatives to the foods I crave
      If I tell myself that I can’t have pizza or pasta or chips, it’s all I’ll want, and it’ll lead to a binge. Always. No foods are “bad,” so I can easily find or make alternatives to my favorites that feel better (and sometimes taste better too!). Currently, I’m loving MyBizzyKitchen’s healthier pizza dough recipe, I’ve swapped regular chips for baked versions (Peetos are my current favorite spicy chip alternative!), and I’m using the above hack to enjoy pasta and other foods that are easy to overindulge in. 

      Source: @gabbywhiten

      4. Creating “ceremony” in the evenings
      Mental health is important as well, and it’s especially necessary to create goals around this too. A therapist once recommended creating “ceremony” around normal day-to-day routines as a way to reorient your brain into a specific task and make these feel like an event more than another thing to tick off your to-do list. 
      One way I want to practice this is through working from home and separating my workday from my evening. When the clock strikes 6 p.m., I’m closing the computer, lighting a candle, drinking something other than water (see the next tip!), and reading 30 pages of a book, or maybe I’ll watch a YouTube video or an episode of a show. (As long as it’s not work or scrolling on my phone, I’m game!) I want to create a ceremony, or a ritual, around ending the workday. When I light the candle next to my bedside, it’s time to finish work for the night. 

      5. Swapping to a different drink in the evening
      Drinking water is not my strong suit. I have to really force myself to stay hydrated, especially working from home because it’s easy to sit at my desk and not fill up my water bottle all day. So, I’m taking a slightly different approach to fixing that problem this year, and it’s allowing myself to drink anything but water in the evenings. Don’t get me wrong, I will still drink water with dinner, to take my medicine before bed, or just simply to sip throughout the night. But right after work ends, whether I’m hankering for a bubbly soda, sparkling water, or an adult libation, I’m letting myself have it instead of forcing myself to stick to water only. It encourages me to stick to water as much of the day as I can, but I know I can “indulge” with something else to change it up.

      Source: @theplussizedprep

      6. Create challenges for workouts
      Motivating yourself to workout at home when the gym isn’t an option is hard. Why would I push hard if no one can see me? Why would I create or follow a routine if I don’t have to? There’s nothing holding me back from stopping in the middle of a workout just because I don’t feel like it. So to keep myself motivated and inspired, I’m creating challenges for myself. I’ll tell myself to work out three times a week, and then after I do that for four weeks straight, I push it to four days a week. Maybe I’ll try to do yoga every day for seven days straight, and then the next week I focus on doing 20 minutes of cardio a day. Making these small, reachable goals every week rather than some overarching goal of “work out more” is much easier to follow and accomplish.

      7. Keep your phone in another room while sleeping 
      I can’t be the only one who wakes up in the middle of the night, checks their phone, and ends up staying awake for way too long because I end up scrolling for no reason at all. I really try to limit how much I use my phone before bed, but if I keep it next to me, I’ll inevitably use it any time I wake up (including first thing in the morning). By keeping it away from my bed, I’d have to get up to grab my phone if I want to use it, and when I’m half-asleep at 4 a.m., that’s unlikely to happen. Prioritizing better sleep is a major goal of mine in 2021, and I’m trying this first!
      This hack also might help me hit snooze less because I’ll have to get up to turn the alarm off. Win-win!

      Source: @crystalinmarie

      8. Add movement into every part of your routine
      If starting from no workouts to five a week feels daunting (for one, it is!), try just adding different forms of movement into every part of your day. Turn on some music (maybe a glass of wine!), and dance around the kitchen while you cook dinner. Maybe you do some stretches from the couch while watching your favorite show. You could try setting a timer during the day to get up and get more water and move around for 10 minutes. You don’t have to follow an eight-week intense HIIT program to feel the benefits of moving your body more, and finding small ways to add that in (especially while working from home) is beneficial too. 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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      50 Things You Can Do to Be Healthier and Happier in 2021

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      As much as we want to head into each new year with excitement and motivation, it’s not always that easy. While it can seem like new beginnings and fresh starts for some of us, New Year’s resolutions can also set us up for disappointment. There’s so much pressure to reach lofty goals like “exercise every day” and “lose 10 pounds.” While those are certainly valid resolutions to strive for, far-off or difficult goals can make the start of 2021 feel like a burden instead of a blessing. No one looks forward to starting a diet, right? Plus, it’s easy to lose motivation when you’re focused on a number on the scale or a specific guideline to follow. Instead of heading into the new year with far-off goals that will only disappoint you (sorry, not sorry), there are so many small steps you can take to be your healthiest and happiest self this year (that you’ll actually be able to keep). We’re running through 50 (yes, 50!) concrete steps you can take to boost endorphins and keep your health on track. And while some are focused on diet and exercise, there are also so many ways to improve your wellness beyond being physically fit. After all, you could eat a perfectly clean diet and exercise every day, but if you’re not taking care of yourself in other ways, you can never be truly healthy. Here are 50 things you can do right now to be healthier and happier this year (that have absolutely nothing to do with eating less sugar or burning calories):

      1. Say “thank you” instead of “I’m sorry”
      2. Make your bed every morning

      4. On days you don’t feel like exercising, try one of these workouts

      6. Schedule all your doctors appointments for the year (virtual counts too!)
      7. Download a meditation app like Headspace or Calm
      8. Sit in child’s pose for a minute when you’re stressed
      9. Buy yourself flowers
      10. Call a friend or coworker instead of texting

      Source: @crystalinmarie

      11. Eat the rainbow by trying a variety of fruits and vegetables 
      12. Go stargazing and get fresh air
      13. Drink a glass of water before and after every meal
      14. Start a cookbook club

      16. Go on more walks
      17. Delete the news apps on your phone
      18. Sneak leafy greens into sauces, dips, and dressings
      19. Go to bed five minutes earlier every night until you’re waking up without an alarm clock

      Source: Felicia Lasala for The Everygirl

      21. Prioritize sexual wellness by downloading an app like Coral or treating yourself to a new vibrator
      22. Declutter the playlists, pictures, apps, and notes on your phone
      23. Improve your relationship with food by eating with self-love instead of self-criticism 

      27. Come up with an affirmation, theme, or mantra for your year

      29. Instead of FOMO, talk yourself into having JOMO (joy of missing out)

      Source: @thebeverlyadams

      31. Sign up for virtual events or online courses

      33. Prep healthy snacks to have on-hand at all times
      34. Schedule multiple one-minute breaks into your workday to take deep breaths or walk around
      35. Leave your laptop out of the bedroom

      37. Make a list of your top 10 sources of stress, and then identify solutions for each of them

      39. Get sunlight first thing in the morning
      40. Add something nutritious to your diet every day

      Source: @sarahlouiseslusher

      41. Stretch your body while watching TV

      43. Add spices and herbs to every meal

      45. Instead of eating less calories, focus on adding more nutrients
      46. Chop and roast veggies to prepare for the week 
      47. Text compliments to loved ones
      48. Turn on a playlist and dance around the kitchen while cooking

      We want to know: what goals do YOU have for 2021?!  More

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      in health and weelbeing

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

      by

      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