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      Everything You Need to Know About ASMR and Reducing Stress

      by

      I vividly remember my many nights of sinking into the depths of the lounge chair in my sophomore year dorm’s hallway, hoodie-laden and hunched over my computer screen, binging The Vampire Diaries at 2am (team Katherine if anyone asks). I’ve always been a bit of a night owl, but my insomnia had gotten so out of hand that year, even my peers took notice.When Jason (from across the hall) finally decided to be the one to ask me about my many sleepless nights, he recommended I try out this thing called “ASMR.” Having never heard of it, I stared at him blankly before asking him to explain it to me, and proceeded to switch my laptop screen from TVD to a video of a woman making 3D sounds from props in a candlelit room.
      …Cut to now, having Cardi B lull me to sleep on the reg as she slowly waves her freshly-manicured nails up and down my phone screen while delicately whispering okurrr into my (and 41 million others’) ears.
      ASMR, short for Autonomous Sensory Meridian Response, has quickly become my go-to method of winding down at night to help me fall asleep, and has honestly done wonders for my mental health, especially during these past few months. Curious about if this phenomenon—that I’ve often heard described as “oddly satisfying,” “strangely relaxing,” and “borderline erotic”—could work for you? Let’s dive in.

      What is ASMR? 
      If you’ve never heard of this concept before, you might be visualizing me as an alien with some sort of sixth sense that just doesn’t add up. ASMR is best described as a feeling of positive well-being that is usually combined with a physical sensation that simply makes you feel good. These feelings and sensations—referred to as tingles in the world of ASMR— are results of various stimuli, or triggers (audio and visual cues) that heighten all of your senses. The Washington Post described the reaction as “a pleasurable tingling that begins in the head and scalp, shimmies down the spine and relaxes the entire body.”
      Remember the feeling of the slight combing of your hair when you’d have that annual lice check at school, or having a bedtime story softy read to you as a kid, or being annoyed—yet strangely satisfied—by hearing someone smack their gum, or simply watching Bob Ross paint? If you felt ~some type of way~  at any of those moments, those were tingles, my friend. 
      ASMR is not necessarily something you have, but more something that you can be receptive to. Tons of YouTube videos exist to create the triggers people desire to feel tingles and that sense of well-being, but many might notice that when they watch or listen to them, they might not have the same reaction. Some may just feel a sense of drowsiness and relaxation rather than a physical tingle, while some might just not be susceptible at all. It is essentially a scale with various degrees of sensitivity.
      Triggers can take on various forms, such as specific sounds like tapping on a wooden object, watching paint be mixed, or even experiencing a role-played virtual hair salon visit. When listening to an ASMR video or audio piece (particularly with headphones), you’ll notice sounds appearing in a three-dimensional manner around you, creating a very realistic setting. Creators often utilize binaural audio with multiple microphones to achieve this effect and create that illusion that you’re experiencing situations IRL, which is why role-playing-type ASMR videos are especially popular. 
      According to the American Sleep Association, the physical and mental sensations of ASMR have always been around since humans have existed, though it wasn’t until quite recently that there was a term coined (by a woman named Jennifer Allen in 2010) to describe them. The ASA also noted that these feelings of comfort, calmness, and drowsiness are likely caused by our brains releasing certain chemicals (including endorphins, oxytocin, serotonin, and dopamine) as a response to a trigger, leaving us happy and relaxed.
      With it being a relatively new phenomenon, the amount of studies completed so far are quite limited. However, as ASMR has increased in popularity, the research and medical interest has also gone up with it, with this Swansea University study conducted in 2015 being a prime example.

      You might be wondering: Is ASMR “a sex thing?”
      So before we discuss this any further, it’s definitely worth addressing the elephant in the room: is ASMR… kind of sexual? I’ll admit that whenever I describe this phenomenon to someone who’s hearing about it for the first time, we can’t really talk about ASMR without discussing the notion that those not susceptible to it might correlate it to sex.
       “[It’s] more sensual, less fetishistic—that being said, I’m sure if you look at certain [NSFW] video sites, you can probably find some ASMR-related videos,” Ross Miller, a senior editor at The Verge, said on The Verge’s What’s Tech podcast. It creates a sense of intimacy that can technically be considered to fall into the gray area of what is sexual versus what purely involves the senses, but leans more towards the latter. 
      Real talk: as Miller pointed out, essentially everything in this world can be spun to relate to sex in some way or another. So like all else, ASMR is also ultimately left open to interpretation.

      Its rise to fame in recent years:
      From a community of over 216 thousand members on Reddit to W Magazine’s popular video series dedicated to celebrities trying it out to the emergence of in-person immersive experiences like Whisperlodge, ASMR has become a real rising star in pop culture. The hashtag #asmr on Instagram itself has over 9.2 million hits, and people are thoroughly loving discovering this way to retreat from reality into a hypnotic state of calm. 
      For many people who can’t exactly feel the tingles, ASMR has become a popular form of white noise to help soothe them to sleep. “The genre had begun to find broader appeal as a sleep aid, an alternative to guided meditation and a drug-free, online version of Xanax,” Jamie Lauren Keiles wrote for The New York Times in 2019.
      With this new form of entertainment comes the obvious: a new wave of niche celebrities. If you do a quick Google search on top “ASMRtists” (as they’re referred to), you’ll notice YouTube channels that have millions of subscribers. So many of these creators have completely transformed this notion into full-time careers, with a slew of loyal and passionate tingle-loving fans to support them.
       
      How to integrate ASMR into your wellness routine:
      Experiencing ASMR is like going to a virtual spa for your senses, and role-playing instances that make you feel calm, contented, and comfortable. From watching videos of getting a relaxing haircut or facial to listening to positive affirmations whispered to you as you drift to sleep, it creates feelings of intimacy and attentiveness that we all inherently crave—something that’s especially valued during a time in our lives where loneliness, stress, and insomnia are at an all-time high for many of us. 
      There’s no “right” method or time to try and engage in ASMR-related activities, but there are some that have proven to work for me, as well as many people I know. One of those includes making it the last step of your nighttime routine as you’re lying comfortably in bed, trying to fall asleep. Just pop on an ASMR podcast, and notice yourself drift deep into slumber. Another is to utilize it as a meditative mid-day retreat if you want to slow down and recharge your energy (perhaps even take a little nap!) by watching some videos. 
      For some, ASMR has also helped reduce stress and even alleviate pain from headaches. Though it is extremely low-risk, if you do find yourself suffering from chronic pain, anxiety, depression, or any other condition, please note that ASMR should not be used as a substitute for professional or medical intervention.

      Ready to give it a try? 
      If I’ve intrigued you enough, perhaps it’s time to give this whole thing a whirl! Dim the lights, snuggle up with your favorite blanket, put in your headphones, and test drive ASMR through these soothing and mesmerizing videos, accounts, and podcasts that might just be the gateway to your favorite new method of self-care:

      Podcasts: 
      Sleep Whispers
      The ASMR Garden
      Sleep and Relax ASMR

      YouTube Videos:
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      Instagram Accounts: More

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      4 Reasons You Shouldn’t Get Married

      by

      Getting married is a big step—they don’t call it taking the plunge for nothing. The person you choose as a life partner will, in one way or another, affect every aspect of your life: your mental health, your peace of mind, how you get through tragedies and celebrate triumphs, how your children (should you choose to have them) will be raised, and more. The weight of these aspects of your life, not to mention the countless others you’ll share with a partner, makes the advice to “choose wisely” seem like an understatement. Still, the reasons we choose a partner are numerous and complicated. Whether you’re single or in a relationship, you’ve probably heard your fair share of unsolicited marriage advice from the well-intentioned (or sometimes jaded) wedded people in your life. 
      It can be difficult to filter through this advice for nuggets of wisdom, and even more challenging to take an objective look at your own motivations and see them for what they really are. Sometimes, your real intentions are buried a few layers deep, and you need something to gently shake them to the surface for you.
      We turned to relationship experts to identify the most common reasons people choose to get married that can lead to relationship challenges down the road. But this list is 100 percent a guide; the person and reasons you choose for marriage are, ultimately, your choice. The goal is to help you make that choice a little more wisely!

      1. Are you getting married because you don’t want to end up alone?
      For someone who is afraid of ending up alone, I present this counterargument: What is scarier, ending up alone, or choosing to marry the next person who comes along simply because you’re tired of being alone—and they wind up being a terrible match for you? Both Erin Parisi, LMHC, MCAP, a licensed mental health counselor, and Heidi McBain, MA, LMFT, LPC, PMH-C, a licensed marriage and family therapist, said that this is a common concern.
      Try not to let this fear get in the way of enjoying your current season of life or how you value yourself as an individual. The fear of ending up alone is rooted in how you’re judging and valuing yourself, and your value as a person is not determined by who you’re with. Take some time to develop yourself into who you want to be first, then find someone who is excited to be with you because you’re already living your best life.

      2. Do you feel obligated to get married?
      “Once a couple has announced an engagement, news spreads, wedding planning gets into motion, and it can feel like an unstoppable, runaway train. It can be easy to get swept up in excitement at first, and block out any negative, nagging thoughts a person could have,” Parisi said. “Even if a person does start to wonder if they’re making the right choice for themselves, they may feel like saying something would disappoint too many other people.”
      The thought of breaking your spouse-to-be’s heart, disappointing your parents, losing down payments, or feeling embarrassed about retracting an engagement on social media can create enough inner turmoil that pressures you to follow through on a marriage you’re not sure you want just to save face.
      Even before an engagement, obligation can take other forms, like family members telling you “your clock is ticking” or feeling as though you “owe” your significant other a wedding date because you’ve been dating for awhile. Even watching your friends get married can trigger feelings of obligation. 
      “I think that many people feel as though they ‘should’ be getting married when the other people in their friend group are getting married,” Parisi said. Not wanting to be the third or fifth or tenth wheel all the time can affect your reasons for choosing to get married.
      Obligation can also be subtle, such as thinking of marriage as a status symbol, or a point on a made-up timeline that must be checked off. 
      Whatever it is, getting married to prove something to someone else—or even to yourself—can lead you to choose someone you might not have chosen otherwise.

      3. Are you getting married for monetary reasons or financial stability?
      “There are other benefits that come with being married, like financial or healthcare benefits, or being able to follow a partner deployed in the military, that may lead couples to get married before they are otherwise ready to do so,” Parisi explained. 
      The reality is, marrying for reasons like these may cause you to overlook major value or personality differences, stick with someone who doesn’t want the same things out of life as you do, or who doesn’t have the same expectations of marriage as you.  

      4. Are concerns about your age making you want to tie the knot?
      “Plenty of people have an idea of how they want their lives to look at certain ages, and one of the milestones for many people is marriage,” Parisi said. “For someone approaching an age they’ve identified as the age they ‘should’ be married, being married may become more important than who they’re marrying.” 
      Age aside, your own mindset about getting married can also rush you down the aisle. “Feeling ready to get married and not wanting to wait any longer for the ‘right’ person can make you feel like the person you’re with is ‘good enough,’ even though you know you are settling in some important areas to you,” McBain said.

      It can be incredibly difficult to ask ourselves these questions, let alone answer them honestly. That’s because, Parisi said, we’re emotionally invested in our relationships, which means we might not be able to see the red flags that outsiders see.  
      Plus, none of us can see into the future! We all want to hope for the best and believe the future will unfold that way, even with evidence to the contrary. Many of us even believe that marriage will magically fix existing problems, but in many cases, getting married prematurely can make them worse. 
      McBain added, “There are often positive things about the relationship, even though there are negatives, too. It can be hard to figure out if those negatives outweigh the positives. There are usually emotions around not wanting to hurt the other person as well, as you typically care about them on some level at least.”
      But if you’re reading this list and something resonates with you, know that it’s OK if you still want to get married. Only you can decide what’s right for you. Parisi and McBain both recommended counseling, both by yourself as well as with your partner, so that you have a safe space to process these emotions and figure out the best next step for you, for both of you. 
      Parisi recommended that you continue to ask questions: “What would things be like if I didn’t get married right now and/or to this person? If I changed my mind about getting married, how would I communicate that, or how would I handle the responses from other people?” You’ll be able to more objectively assess your situation, so that if you ever decide that you no longer want to be in the relationship, you’ll already know what to do.  
      While thinking through questions like these might not seem like a very romantic idea on the surface, what’s more romantic than staying with someone because you want to, and not because you have to?  More

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      The Plant-Based Recipes You Need for Every Craving During Quarantine

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      As a self-titled health nut and nutrition nerd, this may come as a surprise, but I’m a big fan of cravings. In my humble opinion, suppressing cravings is total BS. Not only are cravings your body’s way of communicating to you, but feeling guilt about cravings can lead to bingeing or an unhealthy relationship with food. My trick for getting the nutrients my body needs while still indulging in whatever I want? Finding plant-based alternatives.If staying at home for months on end has left you ordering pizza most nights of the week or going through chocolate chip cookies quicker than you go through a new Netflix series, not to worry. Whether you’re craving sweet, salty, heavy carbs, or all three, honor your body and most importantly, enjoy your life. Get in the kitchen and get creative with these plant-based alternatives that will nourish the body and satisfy taste buds.

      Source: Love and Lemons

      Source: The Movement Menu

      Source: Live Eat Learn

      Source: Love & Lemons

      Source: Ambitious Kitchen

       

      Source: Pinch of Yum

      Source: Cotter Crunch

      Source: One Lovely Life

      Source: Feasting at Home

      Source: Cotter Crunch

      Source: Love and Lemons

      Source: Abra’s Kitchen

      Source: The Movement Menu

      Source: Well and Full

      Source: Eating Bird Food

      Source: Eating Bird Food

       

      Source: Love and Lemons

      Source: Isabel Eats

      Source: Drizzle & Dip

      Source: Jessica in the Kitchen

      Source: Ambitious Kitchen

      Source: Downshiftology

      Source: Love and Lemons

      Source: Eating Bird Food

      Source: Cotter Crunch

      Source: Live Eat Learn

      Source: One Lovely Life

      Source: Downshiftology

      Source: Cookin Canuck

      Source: The Movement Menu

      Source: Eating Bird Food

      Source: Love and Lemons

      Source: Lively Table

      Source: Top with Cinnamon More

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      10 Ways to Carve Out Alone Time When You Don’t Live Alone

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      With the pandemic keeping us close to home—and close to roommates and partners—for the foreseeable future, many of the introverts among us are desperately seeking true alone time. With roommates and partners always around the [literal] corner, we’re looking for ways—any ways—to find time and space for ourselves, particularly when living in a small space. So, here are 10 ways to carve out that alone time you desperately need, even when you don’t live alone.
      1. Communicate that you need alone time
      It’s easier said than done, telling someone who you live with and enjoy spending time with, that, yes, you need to get away from them… or you’re going to lose it. But, communication is the ever-present key to successful relationships. So, break it to your partner, your roommate, or whoever occupies your space: I need alone time. Bring it up as you would any plan, “So, I’m thinking Monday evening I might schedule some quiet time to journal.” Emphasize that it’s a solo activity, not something you are going to do side-by-side. Keep it casual so your friend or loved one doesn’t interpret it as a referendum on your relationship.

      2. Wake up earlier
      It’s the secret introvert parents have been employing for years. If you get up before everyone else, you can grab a few minutes of peace and quiet to yourself. Wake up just 30 minutes earlier, make a cup of coffee, read a book, or even catch up on Instagram if that’s what fills your cup.

      3. Set up agreed-upon spaces during the workday
      If you’re an introvert, being on Zoom calls all day can you leave you starved to recharge. Add in an ever-present partner and there’s no solace. Do what you can to carve out your own designated spaces during the day and you’ll find yourself basking in those quick breaks between meetings when you can grab a few moments alone. And, yes, I get it: my husband and I live in a small condo, so I know it’s not always as easy as running off to opposite ends of the house, but even a division of bedroom/ living room can do the trick.

      4. Take a daily intention-setting walk
      Put on your mask and get out of the house. It’s good for the soul to get some fresh air, plus, it gives you an excuse to slip away from everyone. But, don’t simply walk, make it a time when you can reconnect with yourself, set intentions for your day, and assess where you are right now. Put on an inspiring podcast or the new Taylor Swift album and enjoy your best company: you.

      5. Incorporate quiet movement
      Yes, working out is an awesome way to spend time on your own. However, if you’re looking for a way to exercise and recharge, think about incorporating intentional, quiet movement like yoga into your routine. Plus, chances are slim that a roommate will crash your daily restorative and meditation session in the way they might join in on a virtual Zumba class. I mean, it’s just a bit more awkward to invite oneself to a dimly-lit, quiet room than a workout with a pounding playlist, right?!

      6. Be intentional about your alone time activities
      Look, if you need your alone time to consist of catching up on Bravo, you do you! Just be intentional about it. Don’t find yourself with precious solo moments and then wonder where they went. If you’re a planner, write down exactly what you plan on doing with your time alone. Keep a note in your phone of the books you’d like to read next time you’re enjoying an introverted afternoon. Or, rediscover Pinterest and make a “Me Time” board with recipes to bake, topics to journal, plants to parent, or movies to watch.

      7. Practice solitude within a crowd
      One of my favorite ways to find quiet moments alone is to find myself in a crowd. You’ve probably heard melancholy messages of being alone in a mess of people, but you can also find a sense of peace and solitude when surrounded by strangers. I love going to the Farmer’s Market or a bustling (socially-distanced) park all by my lonesome and enjoying the freedom to slowly stroll about, taking it all in.

      8. Create morning and evening rituals… and shut the door
      Now’s the time to start indulging in that 12-step skincare routine. Maybe you pick up a bubble bath and book habit. Slather on a 10-minute face mask. Light a candle and write down your intentions for the week. Explore your spirituality through reading and spirituality. Slowly sip your evening tea and savor the aroma. Whatever your pampering or relaxation routine might be, make it your morning or evening ritual. It’s an excuse to shut the door and escape from the world for just a bit.

      9. Get into bed earlier
      On the opposite end of wake up earlier, you can also get into bed earlier. Leave your partner or roommates in the living room after dinner and head back to your bedroom, even if it’s still light out. Brew a cup of tea, then crack open that book you’ve barely been able to put down.

      10. Set up weekly happy hours or date nights
      OK, you might still be worried about the hurt feelings that you’re convinced you’ve left in the wake of #1. So, to prove that you still love their company, set up a weekly dinner or date night. Maybe it’s a Friday evening cheese board or a Saturday afternoon cocktail experiment. Perhaps one of you tries a new recipe each week and cooks dinner for the group. Or, you even instate a biweekly book club to discuss all the reading you’re doing by yourselves. Whatever your new tradition looks like, your roommates or partner will have an easier time accepting your introverted request knowing that you also love spending time with them, just so long as you get your alone time, too. More

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      I Realized I Loved My Friend-With-Benefits a Little Too Late

      by

      They say you should never date a writer, because one way or another, you’ll be used as material—I guess this is Jeremy’s turn.I love Jeremy. I love him in a way that is not entirely romantic or platonic. (And yes, before I divulge the inner workings of a years-long situationship, you’d better believe Jeremy’s name has been changed to protect his identity.)
      I’m not really sure when I realized I loved Jeremy, or even how it happened. One day, I just knew. But I also knew that it was too late to do anything about it. By this time, it felt like Jeremy and I had gone too far down the wrong road, and turning back felt tedious. Plus, I’d been absent for a while, and Jeremy was in a committed relationship by the time I came back. We’d always had this way of coming together, drifting apart, then coming together again. I’m lying. Jeremy never drifted—I did. It’s one of the things I like about him: he was always there.
      But the last time was different. When I came back, he was with someone else. I always counted on him to be steady, even when I am on an emotional rollercoaster fueled by trauma, fear, and selfishness. I counted on him to put up with me and to stay centered when I spiral out of emotional control. Jeremy was the sun and I was the moon, controlling the ebb and flow of this situation until there was no situation to control. It was all over. There was nothing left of it but regrets.
      I met Jeremy some summers ago when things were hot and sticky and confusing. My world was a bit heavy, and I coped by drinking alcohol and kissing men who were no good for me. I called it “fun,” but really, it was stress. In the midst of that, I met him. He was quiet and kind of sweet. Not at all as brash or in any way a “bad boy” like I was used to. It took me too long to figure out if I liked him. I was at an impasse, so I turned our dating into a friends with benefits (FWB) situation because it was easier and seemed a lot less complicated.
      We made a home out of casual sex that was anything but casual, and spent the next few years sharing secrets, fears, and an intimacy I still can’t figure out. Every time things got too hard or we got too close, I’d dip out without notice. There have been times during this saga where I have impolitely excused myself for days, weeks, or months at a time. And each time I came texting or knocking, calling or DMing—there was Jeremy, willing and ready to accept me without question or accusation. Typing this out, I can honestly admit there have been several “Jeremys.” I have been a terrible lover to some people. Fortunately, I’ve grown since then; unfortunately, my growing pains have hurt more than me. I’ve missed a few love connections. The love was there, but the willingness was not, because trauma, because fear, because control issues, because timing. Just because. We were just two people who were not vulnerable, honest, and self-aware. Here’s how it all went wrong:

      I was impatient
      In the very beginning of our relationship, there were no sparks. No butterflies. There were just a boy and a girl doing regular things like eating lunch and going to the movies. For some reason, I used to think that instant chemistry was a sure indicator of compatibility. I’ve learned a thing or two since then. I didn’t give Jeremy a chance because I was not particularly enamored from the very beginning. I now know to test the connection and build the foundation—brick by brick, layer by layer. Any house thrown up fast won’t stand. Don’t quote me, but I think that’s biblical. Had I been who I am now, I would’ve given this thing a little more time, attention, and room to grow. 

      I was a poor communicator
      I failed to communicate properly—or sometimes, to communicate at all. When I was uncomfortable with my own feelings, I failed to address them with myself, let alone him. Instead of communicating clearly and effectively, I’d just ghost. Ghosting is such a cowardly move because it leaves people wondering and trying to figure out what happened. It isn’t fair. Now, regardless of how insignificant the relationship may be, I try my best to communicate my intentions, needs, and feelings. My experiences with half-spoken love have taught me to speak my truth—even when my voice trembles. 

      I didn’t behave as if I had any agency or power in the situation.
      I figured that if Jeremy wanted this situation to be any more than what it was, he would move it forward. I prefer when men take the initiative, so I unintentionally made it Jeremy’s responsibility to chart the course of our relationship. I didn’t take into consideration Jeremy’s personality or the actions he showed me. Jeremy was patient, present, and showed me he had feelings for me beyond a bedroom tango, but I didn’t recognize it as such. I allowed him to control the narrative instead of stopping and saying what I wanted or what I needed. Recently, Jeremy told me he never took it further because he assumed that all I wanted was what we were doing at the time. After all, I was the moon, right? I just didn’t act like it. 

      I honestly believe that if these things had been different, then Jeremy and I would have been too. We’ve been able to talk about what happened versus what could have been. We’ve discussed the ways we’ve grown and the things we could have done better. Personally, I’m speaking my truth more and opening myself in ways I hadn’t before. I don’t want another Jeremy, so I’m dating with an open heart. I have regrets, but I won’t have any repeats. If you have a Jeremy, tell him how you feel. Love people correctly the first time. 
      Because of our vulnerability, Jeremy and I have been able to connect on a deeper, emotional level. It’s been good, but if you’ve read all this way expecting me to tell you that Jeremy and I are together, happy, and thinking about getting a dog, I’m sorry to disappoint you. There is no fairy tale “happily every after” waiting for you at the end of this piece. There is no prince. No knight. No white horse. There is just me—healed, happy, and whole. As for Jeremy, we’re better friends to each other than we have been in years past. That is enough.  More

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      I’m a Health Coach and These Are the 15 Items I Always Buy From Trader Joe’s

      by

      Trader Joe’s is not just a grocery store. It’s our go-to for affordable wine (that will still impress guests), a favorite food sample destination (pre-pandemic, of course), America’s sweetheart of food stores, and my favorite place to score healthy products on a budget. Don’t get me wrong: I’ve had my fair share of emergency Cookie Butter runs, but I became a health coach in part because of my passion for nourishing myself with plants that make my body feel its best, in a delicious and satisfying way (because food is meant to be enjoyed). Trader Joe’s is full of hidden treasures that are as delicious as they are nutritious. Here are the 15 items I always have stocked in my kitchen that make healthy eating a breeze:
      1. Kale Gnocchi

      I’m also a huge fan of the Sweet Potato Gnocchi and the Cauliflower Gnocchi (who isn’t?), but my personal preference is the kale variety (maybe that just shows how weird I am?). The TJ’s Kale Gnocchi has a simple ingredients list of potato starch, chickpea flour, sea salt, olive oil, and, of course, kale, making it the perfect way to sneak in some extra greens. I know there’s a lot of mixed reviews on TJ’s beloved plant-based gnocchis (you either love them or you hate them), but I’ve found that sautéing them in olive oil or ghee and then putting them in the oven for a few minutes help make them crispier.  

      2. Green Goddess Salad Dressing

      I’m not usually a big fan of bottled salad dressings, and much prefer to DIY with some olive oil and apple cider vinegar. However, sometimes we need a little change, and having an already-made delicious way to dress up greens for lunch can make all the difference in a stressful workday. Many salad dressings contain sneaky processed ingredients and added sugars, so I love this list of clean ingredients (avocado, fresh herbs, apple cider vinegar, garlic, etc.). Bonus: you can also use it as a dip or pasta sauce to sneak in the extra clean ingredients for little picky eaters (and no shame if “little picky eaters” means you, and not your kids).  

      3. Coconut Aminos Seasoning Sauce

      If you’re a soy sauce lover, your life is about to change. This healthier version is free of gluten and soy, meaning it’s the perfect (more natural) option for people with any gluten and soy sensitivities or allergies. It also has one-third the sodium content of traditional soy sauce, making it the perfect guilt-free topper for all your stir-fries and sushi rolls. On top of the health benefits, it’s cheaper than other coconut aminos sauces on the market, and also happens to be certified organic (what can’t Trader Joe’s do!?). Order it online here. 

      4. Chickpea and Red Lentil Risoni

      Is it just me, or is veggie-based rice all the rage these days? I love brown or wild rice as much as the next girl, but sometimes it’s nice to pack in even more legumes for extra protein and nutrients. Of all the veggie or legume-based alternatives out there, this one is my personal preference. It’s one of the cheapest options, happens to be certified organic (many aren’t!), and is made of chickpea and red lentils instead of just one, so you’re getting in a wider variety of nutrients. Make as any rice or orzo replacement, and you’ll never want to go back. 

      5. Shaved Brussels Sprouts

      I always tell clients who don’t have the time or energy to cook to find ways to streamline the cooking process, like purchasing the prepared veggies at TJ’s. I particularly love the Shaved Brussels Sprouts because Brussels sprouts are particularly a pain to prepare. This packaged version is easy to toss into salads, stir-fries, sheet meals, etc. I’m also a fan of the Cruciferous Crunch collection, which is delicious in pasta or a creamy salad (see: the Green Goddess dressing above). 

      6. Everything But the Bagel Sesame Seasoning Blend

      OK, it’s so popular it’s basic at this point, but this EBTB Seasoning is one of the can’t-live-without products I always have stocked in my kitchen. A bagel sandwich is one of my favorite foods, so I love making some sourdough toast with vegan cream cheese, red onion, lettuce, tomato, and topping it all with the seasoning to satisfy my bagel craving. I also put the blend on popcorn, avocado toast, eggs, etc., for a flavor that I truly cannot get enough of (plus, I’m a sucker for a chic black-and-white label). Order it online here.

      7. Cauliflower Thins

      These genius cauliflower thins are one of the newer products, and I could not be more thankful for the powers that be (AKA whichever TJ’s employee had the idea to turn cauliflower into bread). Made of cauliflower (over 60 percent), eggs, parmesan cheese, and deactivated yeast, they’re a delicious alternative to bread, tortillas, etc., for anyone who’s gluten-free or trying to sneak in more veggies. Full disclosure: I sometimes eat them plain because they’re just that delicious. 

      8. Juice Shots

      Being the health nut I am, I’m a major sucker for a good juice shot. I like them for easily getting in some extra nutrients and good-for-you ingredients. The problem with juice shots? They’re hella expensive for literally one sip. Luckily, the shots at Trader Joe’s are the cheapest I’ve ever found, and are still certified organic (that’s huge for me, if you couldn’t tell). I’ll stock up on a few for when I feel a cold coming on and need an extra boost. Let’s be honest: they’re also a great hangover cure. 

      9. Frozen Wild Blueberries 

      Whenever I go to Trader Joe’s, I stock up on packs of these berries (like, there’s currently seven in my freezer). I eat blueberries every day because they’re so nutritious, and I swear they’re my #1 secret to glowy skin. Since they’re frozen, I can continue adding to smoothies, oatmeal, and baked goods for months. Why do I love Trader Joe’s specifically? You guessed it: they’re cheaper than other certified-organic varieties.  

      10. Cold-Pressed Coconut Oil

      Coconut oil is a serious staple in my kitchen. I use it to cook, blend in my coffee, and slather all over my skin for hydration (don’t worry, I have a separate coconut oils for cooking and for beauty purposes). I love this one from Trader Joe’s specifically because it’s certified organic (I know, I’m predictable, right?) and cold-pressed (which means it might retain more nutrients than oils treated with heat). Another bonus tip: the Coconut Oil Spray is not one of my ride-or-die products like the Cold-Pressed Oil, but when you just want a spray, it’s way better than your average Pam. 

      11. Brown Rice & Quinoa Fusilli Pasta

      Yes, I’m a health coach, and nutrition is ~my life,~ but I also love food. Extra emphasis on love. It’s not that any food is “off-limits” (we’re not meant to eat from a place of deprivation!), but I know I can find more nutritious and plant-based options of the foods I crave. The perfect example: Trader Joe’s Organic Brown Rice & Quinoa Fusilli Pasta. I have a gluten sensitivity, so try to stay away from the white-flour version anyways, but we can all afford to opt for whole grains like quinoa and brown rice that are loaded with extra nutrients. 

      12. Organic Ginger Turmeric Herbal Tea 

      If you can’t already tell, the #1 theme here is organic. I love knowing that this tea is not only full of superfood ingredients, but TJ’s took the extra step of ensuring the superfood ingredients are organic too. I drink this tea when I’m getting sick (I swear it helps soothe any sore throat) or feeling bloated (the ginger and licorice can help soothe stomach discomfort or digestive issues). Order it online here. 

      13. Vegan Kale, Cashew, and Basil Pesto

      Pesto is one of my favorite sauces to DIY, but we can’t all be Martha Stewart 24/7. For the weeks that I have very little time to cook or prep my meals, I love this vegan-friendly version. Not only is this option dairy-free, but it’s also more plant-based than the traditional version by incorporating kale and cashews (no, you cannot taste the kale). Use the decadent sauce on top of bruschetta, with your favorite pasta, or as a dip for veggies. 

      14. Cauliflower Pizza Crust

      Perhaps one of the most beloved Trader Joe’s products of all time, the cauliflower pizza crust revolutionizes fast food (and drunk food) by replacing greasy crusts with nutrient-dense cauliflower and gluten-free cornflour. I always have a plain crust in my freezer for when I want to get creative (I make a mean Mexican pizza with smashed black beans, cheese, lettuce, and vegan ranch), but also keep one of the Cheese Cauliflower Pizza Crusts for the nights when I only have time to pop something in the oven. 

      15. Chocolate Hummus

      I know what you’re thinking: chocolate … hummus? Before you think I’ve officially lost it, hear me out. I don’t like to think of it as a hummus because the only similarity is that it’s made with chickpeas. However, it tastes much more like a delicious chocolate frosting than anything in the hummus family. With a base of cooked chickpeas and tahini (a sesame seed paste), it’s a genius way to sneak in some extra nutrients like fiber, protein, potassium, and iron.
      Just a warning, I do not eat gallons of this stuff, thinking I’m eating my veggies. It still contains some cane sugar, so use it as you would any other dessert, but knowing you’re giving your body an added dose of nutrients while satisfying your sweet tooth. I like to use it as frosting for baked goods or as a dip with apple slices when I’m craving something sweet. 

      What’s your favorite Trader Joe’s product? More

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      in health and weelbeing

      What Elaine Welteroth Taught Me About Identifying and Pursuing Your Purpose

      by

      I knew from a very young age that I wanted to be a writer. I can recall the day that I came home from elementary school, beaming with excitement over a story I wrote in my 2nd grade class. I remember racing to my parents’ room, eager to share my story with them, watching their eyes as they read over the tale of a young Black princess and her evil parents. I realize now that the story I wrote was nowhere near a New York Times bestseller, but in that moment, you couldn’t tell me otherwise.As an adolescent fantasy writer, I had very clearly used my personal experiences to shape my characters. Although, this story was a little too close to home, and even with my dad’s displeasure over the inspiration of the narrative, I was so pleased with my work. I had this intrigue with storytelling and continued to feed that hunger as I grew older. That passion for writing and storytelling never left and felt more and more like a calling than just a hobby. I knew I had to spend the rest of my life writing, telling stories and sharing my experiences with the world. 

      Thankfully, I discovered that there are others who share in this experience as well. Not too long ago, I found myself feasting on Elaine Welteroth’s new memoir, More Than Enough. There I witnessed the retelling of Elaine’s journey to success. This is important because most of us view the most notable of celebrities as people who just make a lot of money and are famous. But, as Elaine so eloquently puts it, “The truth is, job titles are temporary. But purpose is infinite.”

      As she reminisces on her journey from childhood aspirational magazine editing to real-life Editor-in-Chief of Teen Vogue, Elaine draws a distinction between her career and her purpose, placing all of her value on accomplishing goals and making career decisions that are linked to her passions and what she would define as her purpose rather than chasing after the stereotypical “American Dream.” She believed her presence in the publishing industry served a greater purpose and was more valuable than simply collecting a check or gaining celebrity; it was an opportunity to educate and to amplify the voices of people from historically marginalized communities on the greatest platforms in media. Here are three lessons I learned from Elaine about pursuing, as inspired by her wonderful book, More Than Enough.

      1. Your purpose will call you (not literally, but in a figure sense).
      Because we live in a society that is all about “securing the bag,” the idea of pursuing purpose seems outdated. I mean, after all, how do you even know what it is? Much like Elaine, I believe that I discovered my purpose at a young age. Or, rather, it found me. Not only was I saturating pages of my notebook with fairytale-like adaptations of my life, but I was also always found with a Junie B Jones or Romona Quimby novel on hand. My natural interests in literature and writing were evident. Sometimes, when we think about our purpose and what we were put on this Earth to do, we feel as though we have to go searching for it. We must experiment with different trades and different majors in order to land on the career that is exclusively ours. But, no one ever tells us to examine our history and to maybe even look within for the purpose that has always been there, written on our hearts, burning deep inside us from birth. Identifying your purpose takes introspection—to look back and remember the things that used to drive us as children, the dreams, aspirations and passions that we had when we were young. It requires us to use those moments as our launching pad for insight into our purpose. This is one way we can start to identify it: remember the passions that called you when you were young.

      2. Pursuing your purpose will challenge you. 
      The other side to pursuing your purpose is that it will challenge you. In my experience, finding a job was never difficult, but landing a job within the realm of what I believe I am meant to do was no easy feat. I think Elaine would concur. With the end of her college career drawing near, she found her future hanging in the balance as she contemplated her next steps post-graduation. She says, “Trying to figure out how to pursue your passion in ninety days sounds like one of those bestselling self-help books or a viral TED Talk, but ultimately, in practice it was more like being lost in a dark room and not knowing if I’d ever find my way out.” Let’s be real, opting for a quintessential lifestyle that ends with the white picket fence is easy. However, pursuing a path that is greater than yourself is risky and actually takes quite a bit of faith. Contrary to Elaine, I had to face the music long after college. I had already opted into the traditional 9-5 safe zone, but my purpose kept calling. It wasn’t until a few years after college graduation that I fell in headfirst in pursuing my writing and haven’t stopped yet. I’m just bold enough to believe that because this purpose is linked to my natural-born passions and my very existence, I will always find a way to operate in it. While you may encounter obstacles and challenges as you pursue it, persevere. After all, the greatest things in life never come easy. 

      3. Your purpose will change you (for the better, of course). 
      Though the journey of identifying and pursuing your purpose may be turbulent, it doesn’t compare to when you’re finally able to operate in it. Every moment that you spend fulfilling your purpose feels like confirmation that you’re doing what you were created to do. Not only do you begin to impact the lives of other people (because purpose is also about changing the lives of the people after you), but you are changing as well. Your perspective begins to shift, your priorities change, your values evolve and that’s what’s meant to happen. In Elaine’s story, shifting the paradigm in the publishing industry, especially in regards to beauty, was always her goal. But, as she continued to climb the corporate ladder, arriving at the front doors of Teen Vogue offices, her vision extended beyond Black representation in media to also stirring up and equipping the next generation. Her role at Teen Vogue radicalized the content of the magazine, taking it to new heights that no other teen magazine had reached, while simultaneously changing her. 

      For most of us, career success has been our life’s ultimate goal. We go to college to earn a degree or two—arriving at our final destination of a great job that makes us a lot of money and comes with a little bit of fame. For others, we may find ourselves in an endless pursuit of this form of success. But, at some point, we have to ask ourselves if that is really all there is to life—money, success, and fame. Or, is there more? Can we pursue careers that allow us to leave a real impact on the world? Can we pursue passions that are linked to a greater calling on our lives? Does that even exist for all of us? I think Elaine’s answer would be, yes. Those convictions, passions and intrinsic motivators are all linked to the very reason you have graced this earth. Don’t suppress them. Take that leap of faith and chase after them. They are calling you. They will challenge you. And, best of all, they will change the world while also changing you.  More

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      in health and weelbeing

      Daytime Routine: How I Stay Productive, Happy, and Healthy During the Day

      by

      I’ll be the first to admit that working-from-home is not my strong suit. I live in a 300 sq. ft. box, get distracted easily, and have way too much to say during the day to be alone (and it is way too easy for my coworkers to ignore my hilarious messages all day long). It has also been hard for me to stay healthy (my fridge is just so close) and active while I’m home all day. But we’re on month #5 with months to go, and I’ve somehow figured out how to manage doing something I hated.We often discuss nighttime and morning routines here, but now that I do basically the same thing every single day, it was high time I started a routine for during the day too. I wanted something that I could loosely follow every day to create some healthy, productive habits while also not absolutely hating my life all day long. Am I the most productive person ever? Absolutely not. There are days when I look at the clock at 2:30pm and realize I’ve ticked off nothing from my to-do list. But I’ve noticed these simple steps have helped me stay on track throughout the day with work and make my evenings a lot better too! Here are a few things I’ve implemented into my day that have made going through the motions of stay-at-home life a little easier. 

      Do chores
      As you can tell, I basically do anything I can to add little breaks in my day. Sitting at my desk and cranking out a ton of work for eight hours a day just isn’t feasible for me; I have to keep myself excited by working toward breaks and timing myself. One way I build that into my day is by doing chores. I’ll tell myself I’ll write for 45 minutes uninterrupted, and then I’ll wash the dishes. I am not normally one who looks forward to chores in any capacity, but knowing that I’ll be able to get up and listen to music and do something else for a little bit of time keeps me moving, regardless of the task I’m convincing myself is fun to do. 

      currently reading The Right Swipe by Alisha Rai!

      Take a full lunch break
      When I was working in an office, I almost never took my entire lunch break. I would work through lunch to keep my productivity up. But even on my busiest days now, I make a point to give myself that full hour-long break every single day. It’s not much, but it’s the oomph I need to keep going throughout the day. Some days I’ll go outside and read, and others I’ll go for a walk. Sometimes, I honestly just watch TV. But I make sure to close my computer and do something else.

      Make lunch
      Now that I’m at home, it’s rare that I fully meal prep a lunch to go straight into the microwave. I might cook all of my ground turkey or chicken breast on Sunday, but that’s about it. While prepping your entire meal might help a lot of people, I find that taking the time to prepare lunch is a good break in my day. Some of my favorite lunches to make include salad with some kind of protein (I always buy the salad mixes at the grocery store and add extra veggies and protein), sandwiches, bowls, and more. 

      These leggings are from Girlfriend Collective—they’re made from recycled water bottles, go up to a 5X, and have a secret pocket for my keys. I own in two colors, and I’m obsessed!

      Workout/Go for the walk
      I won’t lie and say I get a workout in every single day (LOL, most days is even a stretch), but simply walking anywhere is something I try to accomplish every day (at least when my day isn’t an intentional Saturday binge-watching Selling Sunset, of course). I’ll try to take my lunch break or a short coffee break to go for a walk around my neighborhood. Or if I know I need to go to the grocery store or pick something up for dinner, I’ll walk a little farther just to get some more steps in.
      When I first switched to full-time WFH, I was getting maybe 2,000 steps a day, and if you’re someone who tracks their steps, you’ll know that is basically nothing. I had a hard time feeling like I could be productive all day long and move my body. Adding a couple of different walks throughout the day made it a lot easier, and I’ve even noticed that I sleep better and feel less drained at the end of the workday. 
      If I’m working out, it’s almost always on my lunch break and includes either an Obé Fitness workout or something from YouTube! I’m obsessed with MadFit’s dance workouts (this One Direction one gave me life), and POPSUGAR Fitness is also great for HIIT and barre workouts. I am still getting back in the habit of working out (I am a big “paying for a gym and having to walk somewhere motivates me to workout” person; I have little to no motivation to workout at home), but it helps to have a few workouts on hand that I know I enjoy.

      Prioritize to-do lists
      I make a to-do list every morning (sometimes the night before!), but I get to a point in my day where I have to prioritize what gets done and when. I’ll message my supervisors or anyone who’s waiting on something from me to ask if they need anything ASAP or let them know that I might get to something later in the day. While this maybe helps them, it’s more about keeping myself productive throughout the day and holding myself accountable. At home, it’s easy to say I’ll work on a project at 3pm, and then find myself invested in pop culture drama once 3pm rolls around with no end in sight. By telling someone I’ll have something to them at a certain time, I know I have to get it done. 
      Once I’ve done this, I’ll go through my to-do list and schedule when I’ll do them and what needs to get done versus what I’ll work on next. My to-do lists tend to get pretty lofty, which is likely a nightmare for anyone with perfectionist tendencies, but it actually keeps me motivated so I can have more time at the end of my day to get more done. But I make sure to mark which need to get done first by using the ABC system. A tasks need to get done immediately, B tasks should get done today but can be pushed, and C tasks are extras in case I have time. I used this before working-from-home, but it’s especially helpful now that my to-do list now contains random life tasks that I can now do during the day (is this my silver lining to WFH? perhaps). More