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      5 Morning Routines That Actually Work, According To Science

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      If you’re on social media like the rest of the planet, you’ll know that morning routines are huge. Huuuuge. Pretty posts detailing mornings sipping specific green lattes, journalling, drinking water at specific times and more abound. But which of these routines are backed by science? We did the research to see the morning routines that’ll actually boost your day, leaving you refreshed and with other helpful benefits, too.

      Get sunlight ASAP

      Not only does getting a few minutes of uninterrupted sunshine boost your body’s production of vitamin D but it serves as a huge tool in boosting alertness. Since artificial light in our lives changes our natural circadian rhythm, causing us to be alert when we should feel sleepy, tuning into the natural rhythm of the sun has benefits. When you wake up, open the curtains, step outside and let the sunlight hit your face. This bright light therapy (BLT) can help with mood disorders like Seasonal Affective Disorder and can slow down the progressive cognitive decline in dementia, per one study. Another study found that people who took in sunlight within two hours of waking up were slimmer and better able to manage their weight than those who did not.

      Brush your teeth before breakfast

      You may not like the taste but the science might make you change your mind. When you sleep, plague – and the bacteria it causes – multiply in your mouth. Eating right after you wake up? That’s a whole lot of plague and bacteria you’re swallowing. Washing your mouth right after waking rinses out that icky bacteria and jump-starts saliva production, which helps break down the food you eat and kills the bad bacteria in your mouth.

      Get moving

      We know you hate to hear it but moving your body, even for a little while, can tip the needle in your favour for the rest of the day. Taking a walk, doing a light yoga flow or gentle stretches in bed can work. Plus, one study found that morning exercise reduces abdominal fat and blood pressure in women. If you’re up for it, try something heart-pumping. These offer the most benefits, since aerobic exercise is clutch at lifting the mood and clearing unwanted mental clutter. It also primes the body to burn fat all day long, provided you work out before breakfast.    

      Eat a breakfast

      If you like cereal, get that going (watch the sugars), but get some food in your system. Data from the Australian National Nutrition and Physical Activity Survey found that among breakfast skippers, there were higher intakes of saturated fats and lower intakes of fibre and micronutrients. Another study found that among Brazilian breakfast eaters, there were higher intakes of vitamins B12, C and D. Also: a lower intake of sugars. People who skip breakfast were also found to have higher nutrient deficiencies than those who indulged. Breakfast isn’t just a nutritional powerhouse, either. Several large studies have found that there’s a strong correlation between eating breakfast and having a lowered risk of obesity and weight gain.

      Drink coffee, but not immediately

      Coffee’s main component is caffeine, which gives you those jittery energy vibes we’re all hooked on. But having a cup of coffee right after waking up might be a bad idea. That’s because, per research, your body’s production of cortisol is at one of its highest peaks during the first hour of waking. Messing with this alert hormone teaches your bod to produce less cortisol, meaning you naturally wake up feeling more sluggish than sharp. Even worse, you might develop a reliance on the brew. Keep your cuppa, but wait for an hour before downing it. More

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      Trader Joe’s Grocery Lists for Every Phase of Your Cycle

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      Keep your Erewhon, I’ll stick to my Trader Joe’s (kidding—I’ll have both please!). But when it comes to ranking grocery stores by their affordability, product launches that have the internet shook season after season, and a flower section that aligns perfectly with our soft-life summer selves, there’s no contest—Trader Joe’s reigns supreme. And while you might make your weekly visits to TJ’s for all the reasons above, there’s one game-changing truth that’ll make you want to drive to TJ’s ASAP. For wellness girlies and enthusiastic grocery shoppers alike among us, Trader Joe’s has everything you need to feel your best throughout each phase of your cycle.
      For insights on the foods to prioritize throughout your cycle—during the menstruation, follicular, ovulation, and luteal phases—I consulted Paige Lindgren, an LA-based certified hormone specialist whose goal is to help women feel their best in their bodies by providing accessible and informative content (and plenty of inspiration for our current cottage cheese obsession.) Lindgren emphasized that there’s no one-size-fits-all approach to wellness. Instead, always listen to your body and respond to what feels best. The goal of cycle syncing is to support your body, knowing that how you feel will shift throughout every phase. Read on for the foods Lindgren recommended to promote hormone balance and support your overall well-being throughout each phase of your cycle. 

      Meet the expert
      Paige Lindgren
      Certified Hormone Specialist
      Paige Lindgren is an LA-based health and wellness influencer whose mission is to empower women to learn about their bodies, feel healthy, and find balance in their lives.

      The Menstrual Phase
      Your period! Everyone’s body is different, but the menstrual phase typically lasts 3-7 days. Your body is doing a lot for you, so focus on increasing nutrients to replenish.
      Paige’s favorite foods during the menstruation phase:

      Leafy greens: Spinach, kale, and Swiss chard are rich in iron and help replenish lost blood.
      Legumes: Lentils, chickpeas, and black beans provide iron and fiber, which can help alleviate menstrual symptoms.
      Salmon: High in omega-3 fatty acids, salmon can help reduce inflammation and relieve cramps.
      Dark chocolate: Dark chocolate contains magnesium and may help improve mood and alleviate cravings.
      Ginger: Known for its anti-inflammatory properties, ginger can help reduce menstrual pain.
      Turmeric: Turmeric contains anti-inflammatory effects and may help alleviate pain and discomfort. Add a pinch of black pepper to help with absorption.
      Avocado: Rich in healthy fats, avocados can help stabilize blood sugar levels.
      Herbal teas: Chamomile, peppermint, and ginger teas can aid in relaxation and provide relief from cramps.

      Trader Joe’s grocery list for the menstruation phase
      Organic No Joke Ginger Juice Shot
      Organic Sparkling Ginger + Lemon Apple Cider Vinegar Beverage
      Organic Dark Chocolate Bar 73% Cacao
      Teeny Tiny Avocados
      Dill-Icious Seasoned Cold-Smoked Salmon
      Fresh Atlantic Salmon Boneless Skinless Fillet
      Organic Shredded Kale
      Greek Chickpeas With Cumin and Parsley
      Organic Black Beans

      The Follicular Phase
      The follicular phase begins when your period ends and lasts about 7-10 days. Focus on fresh, light foods (think: foods that are in season around spring). 

      Paige’s favorite foods during the follicular phase

      Whole grains: Quinoa, brown rice, and oats provide complex carbohydrates for sustained energy.
      Greens: Well-cooked spinach, kale, and broccoli are excellent sources of folate and iron.
      Citrus fruits: Oranges, grapefruits, and lemons are high in vitamin C, which aids in iron absorption.
      Flaxseeds: Flaxseeds are rich in lignans, which help balance hormone levels.
      Salmon: Omega-3 fatty acids in salmon promote hormonal balance and reduce inflammation.
      Eggs: High in protein and vitamin D, a vitamin essential for hormone production.
      Green tea: Contains antioxidants and can provide a gentle energy boost.

      Trader Joe’s grocery list for the follicular phase
      Organic Moroccan Mint Green Tea
      Gluten Free Organic Rolled Oats with Ancient Grains & Seeds
      Pasture Raised Large Brown Eggs
      Organic Cold Pressed Orange Juice
      Quinoa Cowboy Veggie Burgers
      Super Seedy Cheese Snack Bites
      Quinoa Stuffed Dolmas
      Broccoli and Kale Slaw
      Cruciferous Crunch Collection

      The Ovulatory Phase
      This is the shortest menstrual cycle phase. It’s typically considered to last about 3-4 days, but ovulation itself takes about 24 hours. Focus on fresh, light foods and lots of fiber.

      Paige’s favorite foods during the ovulation phase
      Paige notes that you can continue to prioritize the same foods as you did in the follicular phase, while also adding:

      Wild-caught fish: Tuna and sardines provide omega-3 fatty acids.
      Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts support estrogen metabolism.
      Seeds: Pumpkin seeds and sunflower seeds contain zinc, which supports hormone production.
      Lean proteins: Chicken, turkey, and organic tofu provide essential amino acids.
      Greek yogurt: High in calcium and probiotics, Greek yogurt supports bone health and digestion.
      Herbal tea: Red clover and raspberry leaf teas can support overall balance and reduce hormonal symptoms.

      Trader Joe’s grocery list for the ovulation phase
      Wild Skipjack Tuna
      Plain Whole Milk Greek Yogurt
      Organic Riced Cauliflower
      Cauliflower Pizza Crusts
      Cauliflower Pancakes
      Riced Cauliflower Bowl
      Cauliflower Gnocchi
      Sriracha Flavored Baked Tofu
      Organic Baked Teriyaki Tofu
      Sweet Italian Chicken Sausage
      Lemon, Chicken, & Arugula Salad
      Turkey Burgers
      Organic Oven Roasted Turkey Breast

      The Luteal Phase
      As the phase after ovulation and before the menstrual phase, the luteal phase lasts about 10-14 days. Your body will likely crave more carbohydrates and warm foods over raw or cold.

      Paige’s favorite foods during the luteal phase

      Starchy veggies: Reach for sweet potatoes, spaghetti squash, and zucchini for easy-to-digest energy. Great for stabilizing cortisol levels.
      Nuts and seeds: Nosh on almonds, walnuts, flaxseeds, and chia seeds for healthy fats and nutrients that help support the body during this “PMS” week.
      Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, essential for hormone production.
      Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and can help reduce inflammation which can lessen cramps.
      Pumpkin seeds: These seeds are a good source of zinc, which can help regulate mood.
      Dark chocolate: Dark chocolate contains magnesium and may help reduce cravings and reduce water retention.
      Herbal teas: Chamomile, peppermint, and ginger teas can reduce symptoms of bloating and stomach discomfort due to hormonal changes.

      Trader Joe’s grocery list for the luteal phase
      Slightly Coated Dark Chocolate Almonds
      Freeze Dried Strawberries
      Everything But the Bagel Seasoned Smoked Salmon
      Dark Chocolate Sunflower Seed Butter Cups
      Almond Butter Chia Overnight Oats
      Organic Açai Bowl

      Your Complete Guide To Cycle Syncing Your Workouts More

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      Inside Halle Bailey’s Fitness Routine and Nutrition Plan (Spoiler: It’s Motivating AF)

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      Playing the IRL Princess Ariel may come across as all glitz and glamour, but don’t let the girl who seems to have everything—you know, gadgets and gizmos a-plenty—fool you. Actress and singer Halle Bailey went through intense “mermaid training” to gear up for (and make a splash in) her starring role in the live-action adaptation of The Little Mermaid. Thanks to her interview on Live With Kelly and Mark and her trainer’s conversation with Women’s Health, we got the BTS inside scoop on just how Bailey transformed into the mythical creature—abs, shimmering tail, and all. It doesn’t hurt that Bailey was primed to become the Disney icon—she was in her fitness girlie era long before she had to take on her strenuous merfolk regimen (if you follow her on IG, you already knew that). Ahead, all the details I gleaned from her workout and diet routine to dip your toes into (pun intended) yourself—no fin required. 

      Her Fitness Routine
      With a 4 a.m. gym start time, followed by stunt work, then hours either suspended in a harness and wires simulating swimming motions or submerged in a water tank, it’s no wonder Bailey told Kelly and Mark she was in the “best shape of [her] life” while filming the movie. According to Women’s Health, Bailey enlisted the help of London-based personal trainer Sana Shirvani to get her in tip-top, half-human, half-sea-creature shape. It turns out “swimming” in the air (gracefully, no less) and pretending not to have human legs takes major core, back, neck, glute, and hamstring strength, so Shirvani had Bailey on a program of full-body strength and conditioning workouts 5-6 times a week to get her “stronger, fit, and agile.” 
      “While the neck muscles are often overlooked in traditional strength training programs, they play a crucial role in providing stability, supporting good posture, and reducing the risk of neck-related injuries,” explained Shirvani in her interview with Women’s Health. “We used a variation of neck isometrics and resistance-based methods, which involve applying resistance without actually moving the neck.” In one of Shirvani’s IG posts, you can see Bailey slaying goblet squats, back extensions, battle ropes, box jumps, hip thrusts, medicine ball slams, and various core exercises (think: weighted side planks and isometric holds). According to an interview with Insider, Shirvani implemented progressive overload (read: gradually increasing the weight or the number of reps) in all of Bailey’s exercises. But she doesn’t just stick to weights and cardio for her sweat sessions—Bailey also mixes it up with hot yoga to decompress while getting a solid workout in. 

       
      Her Nutrition Plan
      Bailey has her workout routine on lock, and how she nourishes her body is no different. Bailey follows a vegan diet, and Shirvani helped her focus on eating whole foods and protein to help her build strength and recover from training. That doesn’t mean Bailey shies away from her favorite foods. Her go-to vegan eats? Avocado toast, rice, and bread, which she shared during BuzzFeed’s Sister Test (ICYMI, Halle is part of the Grammy-nominated, R&B sister duo Chloe x Halle). She’s also not one to pass up on (vegan) pizza and hot dogs (case in point: her TikTok below).
      As for her plant-based sweet treats of choice? Cheesecake or pancakes from Crossroads Kitchen, doughnuts from Sage Vegan Bistro, and homemade gluten-free sugar cookies (a girl after my own heart). And, finally, I’d be remiss if I didn’t mention the sisters’ DIY, vegan-friendly smoothie—made of almond milk, raspberries, blueberries, apple, agave nectar, ice, and vegan protein powder—which they whipped on MTV’s Fresh Out Live and enjoyed in champagne glasses. We’ll cheers to that!  

      @hallebailey
      im so deliriously jetlagged & hungryyy lol watch me rate these vegan hotdogs ❤️#fyp
      ♬ original sound – halle

      Melissa Wood-Tepperberg Swears Her Routines Changed Her Life–Here’s the Breakdown More

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      All the Products and Hacks That Helped Me Enter My Gym Girl Era

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      It’s a truth we Swifties know well: life is a series of eras. Alongside my soft girl and dinner party eras, this summer has seen me take on perhaps my most surprising identity yet. With weights and yoga mat in hand, I’ve now entered my gym girlie era.
      Take a quick spin around Instagram or TikTok and you’ll find influencers and friends alike ditching their outdoor jogs or boutique fitness classes for strength training at the gym. Whatever brought you to the habit—whether it be a desire to build strength, meet friends, or empower yourself with something entirely new—the outdated belief that the gym is solely for bros or bodybuilders is over (thank god). We’re hitting the gym in droves, taking our unapologetic mirror selfies without looking back.
      But as anyone who has ever embarked on a fitness journey knows, the path isn’t linear. Instead, it ebbs and flows, moving with the rhythms and patterns of life. And remember, exercise is meant to be enjoyable (endorphins, y’all!). With all of these truths to guide my way, I dove deep into all the joy there is to be found in a solid gym routine. Keep reading for what I’ve learned—through experience and the expertise of fitness trainers—about not just making fitness a habit, but a lifestyle I love. 

      In this article

      The Hacks That Helped Me Build a Gym Routine

      1. I found a workout I’m obsessed with
      I played sports all the way through college. But post-grad, with a new 9-5 schedule, the same activities no longer fit into my life. As any twenty-something would in the late 2010s, I blindly followed what everyone else seemed to be doing on my feeds: SoulCycle, boxing, bootcamp workouts—check, check, and check. But everything I tried felt like a chore. I dragged my feet to every studio and incurred a few late fees after canceling classes an hour before start time.
      So what worked this time? I’m still kicking myself for not realizing it earlier: do the workout you love! It’s a simple truth that applies to almost anything in life—when we enjoy something, we look forward to coming back to it. When I stepped into my gym, it all connected. The music was energizing, the trainer was inspiring, and the low-impact movements were challenging but left me feeling empowered and accomplished. The adage rings true: follow your (fitness) bliss.
      Of course, this may take a little experimentation if you don’t immediately have a workout you love. As Morgan Raphael, the creator behind Self-Care Society and an instructor at the Free People Movement studio in Chicago, reminded me, it’s OK to explore different forms of movement when you’re just starting out. She encourages fitness newbies and those looking to switch things up to “try different workouts to see what feels good and fun for you. And remember, this will be different for everyone.”

      2. I learned to trust my body
      Now that I’d connected with a workout I actually looked forward to, I found myself challenged by a second obstacle: letting go of what I’d been told an effective workout looks like. Over the years, I had internalized the belief that if I wasn’t completely depleted, dripping in sweat, and spending an hour-plus in the gym, then I wasn’t actually exercising. 
      PSA: While going all-in can sometimes be what our body needs, every day looks and feels different. Some days may mean challenging yourself to heavier weights or setting out for a long run. But you can’t—nor should you—go your fastest, hardest, or longest in every workout. Jodie Lyons, an instructor at three Chicago fitness studios: barre3 West Loop, Page One Pilates, and Full Circle Pilates, agreed. “When you’re just starting out, it can be tempting to go all in,” Lyons noted. “But give yourself time to readjust. Don’t go too hard, too fast.” If there’s one thing that truly changed the game when I was first building my gym routine, it’s Lyons’ advice: “Rest days are key.”

      3. I listen to a high-vibe playlist
      I’ve never been one who can work out without music, so it came as no surprise that I found that the experience of going to the gym became all the more fun when I found motivating music. What’s more, I began to see my gym sessions as a hobby when I introduced this creative component. Music makes working out more than a purely physical pursuit. It’s enjoyable to discover new-to-you songs and artists, and I’m often curious about what others listen to as well. I find myself growing and learning alongside building physical strength—and it’s been one of the most game-changing benefits of becoming a self-professed gym girlie.
      Raphael added that it can be fun to introduce new playlists as the seasons change, honoring the natural shifts that may take place in your body and energy throughout the year. “I love making seasonal playlists that capture what I want to feel in my workout,” she said. Raphael pointed me to her “Seratonin” playlist, and the vibes are on point.

      4. I found my workout community
      Fitness isn’t something we have to pursue alone. While our goals may differ, moving our bodies, building strength, and experiencing growth are some of the most rewarding things we can share with others. And thankfully, fitness communities are easier to connect with now more than ever. No matter how niche your interest (Pickleball, anyone?), there will be someone who’s just as dedicated.
      Raphael added that finding a fitness community can introduce a positive accountability element, affirming that you have other people in your life cheering you on. Not sure how to start? A community can be as simple as a friend or partner who you touch base with after your workout. This also gives you the opportunity to reflect on internal measures of success. Ask yourself: How do you feel after that particular workout? Do you feel stronger, more coordinated, or more aligned in your body? Did you learn or experience something new? I’ve found that by asking myself these questions, I reaffirm the positive rewards that can come with working out.

      5. I embrace walking as a workout
      OK yes, this article is about me in my gym girlie era, but a big part of my fitness routine is walking more too. If you haven’t heard, Hot Girl Walks aren’t just a passing trend. We’re all leaning into walking as a sustainable and enjoyable form of exercise. And as I’ve discovered, interspersing my days at the gym with walks outside is one of the best ways to make other wellness-focused friends. Alivia Lee, a fitness instructor and the founder of 54 Wellness, is such a strong proponent of the practice, she even started her own walking group (bonus points for building community from #4). Connection, movement, and a little time outdoors? Walking is a true workout trifecta.

      6. I make myself a priority
      Each of the fitness trainers I spoke with agreed: when you start to think of fitness as a form of self-care, everything shifts for the better. In the past, my workout was often the first thing to go when days got busy. It felt like the easiest way to free up time in my day. But as ditching my workout routine became more of a pattern, I noticed my sleep, emotions, and overall well-being suffered. The advice that helped me make myself a priority was treating my workouts like a meeting. “Even as someone who teaches fitness, I recently took a four-month break from working out,” Lyons admitted [Editor’s Note: see, breaks are OK too!]. “But I put a time block on my calendar four times a week and I treated my workout like a meeting, marked it as a high priority on my calendar, and I showed up for it.”
      Of course, if I was exhausted or my body needed a break, I was more than happy to give myself a rest day. But now, when I’m faced with the decision of attending my yoga class or saying “yes” to another task at work, I remember how good I feel post-workout. Lyons’ words ring true: “When you make that time for yourself, you’re going to have so much more mental space for everything else you do in your day.”

      Shop My Gym Routine Must-Haves
      A big part of my gym girl-era success is cultivating a toolbox of products that keep me feeling motivated or make working out more convenient.

      Workout Equipment
      While I love the energy and environment of hitting the gym, I learned that having some equipment at home or to take with me while traveling (looking at you, booty bands) ensures that I was consistent on days when getting to a gym just isn’t realistic. Also, whether I’m hitting the gym or working out at home, these are my go-to water bottles, yoga mats, and training gloves.

      Workout Apparel
      While I try my best to look to internal factors for motivation, activewear sets that fit my body well make me feel confident, which means I’m more excited and motivated to get to the gym when I put on a good outfit. These are my absolute favorite items that always make me feel good about myself and excited to move my body.

      Snacks and Supplements
      Health will always be holistic, and fitness goes hand in hand with nutrition and how you nourish your body. I rely on supplements to restore electrolytes before a tough workout or protein to help restore muscles, and snacks to pack in my gym bag to give me energy. Below are my favorite picks.

      How To Achieve Your Health Goals This Summer—Without It Affecting Your Fun More

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      5 Motivating Podcast Episodes to Listen to on Your Next Hot Girl Walk

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      If there’s one habit that I developed during the pandemic that I will never let go of, it’s the hot-girl-walk-and-podcast combo. No other practice is guaranteed to make me feel as inspired, productive, and–well–hot as prancing around my neighborhood while the sun is shining and a podcast is playing. Whether I’m tuning into a casual, chatty podcast, or taking mental notes from a deep dive with an expert, a great podcast is the key to getting me out the door and moving. Bonus points for hour-long episodes that cause me to wander to a new coffee shop or complete the whole two-mile loop of the park in my neighborhood.
      If you love a stroll-plus-podcast moment as much as I do, we have you covered. On The Everygirl Podcast, we discuss everything from manifestation to finances to pop culture: there’s a little bit of something for every hot girl walker! Without further ado, here are five podcast episodes to inspire your next hot girl walk.

      If you’ve listened to an inspirational, manifestation-related podcast in 2023, chances are you’ve probably heard of Roxie Nafousi. For those who have not, Roxie is a self-development coach, manifestation expert, and author of Manifest: 7 Steps to Living Your Best Life and Manifest: Dive Deeper. In this episode, Josie gets the scoop on Roxie’s personal background and childhood, how she found manifestation, and an in-depth explanation of her viral steps to manifesting anything you want out of your life. This is the ultimate episode for anyone looking to become their best selves.
      Listen if: You want your hot girl walk to double as a manifestation practice.

      There’s no better time to brush up on health and nutrition than the sunny, motivating summer months, and Nicole Berrie has a wealth of knowledge to share about fueling our bodies properly. This episode covers everything you could possibly want to know about intuitive eating and healing your relationship with food. Plus, Nicole gives Josie a run-down on the how-tos of food combining, which she blends with her intuitive eating in order to optimize gut health. If you want to finish your hot girl walk with new recipe ideas or inspo for dinner tonight, this is the episode for you.
      Listen if: You want to feel your very best this summer.

      To be honest, if I were to ever dare to take my hot girl walk in silence (the horror), the first thing I would start spiraling about is my budget. Enter Tori Dunlap, globally recognized financial expert, founder of Her First $100K, and author of Financial Feminist. Whether you’re looking to get started with long-term saving options, want to know more about investing, or need to get out of debt, Tori has a wealth of knowledge (pun intended). This episode even addresses how to handle your psychological and emotional relationship with money, meaning you’ll definitely end your walk with some journal prompts in mind.
      Listen if: Your best self includes better wealth, abundance, and relationship with your finances.

      Regular listeners of The Everygirl Podcast know: on this podcast, we talk about periods, and we talk about them a lot. This episode, featuring hormone expert and author of Woman Code and In The Flo Alisa Vitti, is our 101 guide on cycle syncing and hormone health. For those who might not know about each stage of the menstrual cycle, the infradian rhythm, or optimizing your lifestyle for peak hormonal health, this episode provides a fantastic and thorough explanation. Alisa shares all of her expert advice on altering your diet, exercise routines, and even your sex and work life to align with your cycle.
      Listen if: You want to biohack your health or understand your body better.

      Ready to kick your physical activity up a notch after a low-impact hot girl walk? This episode, featuring celebrity fitness trainer and The Sculpt Society founder Megan Roup, will totally motivate you to get moving. Josie and Megan chat about Megan’s personal background as a dancer and fitness instructor, how to improve your relationship with fitness, and tips for staying consistent with your workout routine. If you’ve been wanting to infuse your life with all things Sofia Richie (and haven’t we all), then you’re in luck, because the viral star happens to be one of Megan’s top clients. 
      Listen if: You’re sick of your workout routine and want to improve your relationship with exercise. More

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      5 Really Good Wellness Hacks From the World’s Healthiest Country

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      The Bloomberg Global Health Index released its 2023 list of the healthiest countries in the world. The country that claimed the #1 spot (and has for many years now)? Spain. FYI, the index looks at metrics such as health risks (tobacco use, high blood pressure, obesity), availability of clean water, average life expectancy, malnutrition, and causes of death to determine its rankings. Because of these factors, more developed countries with access to healthcare and clean water are higher ranked. Yet I still couldn’t help but wonder what else contributes to Spain’s top ranking. As it turns out, there are a lot of reasons why Spain is such a healthy country—from their diet to exercise and mental well-being. Read on for the best wellness tips Spain and its people have to offer.

      1. Eat lots of healthy fats and smaller dishes
      It’s no surprise that diet is a contributing factor to a country’s overall health, and the Spanish diet is made up of many healthy fats and legumes, fruits and vegetables, and less red meat and processed foods. One of their most popular dishes, Paella, is high in omega-3 and protein from the combo of seafood. But aside from Paella, their Mediterranean diet is filled with olive oils, nuts, and fish that are high in healthy fat.
      Spanish cuisine is also made up of tapas (AKA small snacks or small-portioned dishes), which allows for a diverse collection of food that you can graze on and savor. If you’re looking to incorporate some Spanish influence into your diet, try subbing red meat for more seafood and opting for snacks such as fruit, vegetables, nuts, and crackers with hummus instead of packaged foods as a starting point.

      2. Walk everywhere
      Spain’s number one mode of transportation is walking—there’s no denying its beautiful climate helps. Walking not only keeps your muscles strong, but also boosts your vitamin D intake, which is beneficial for cognitive health, cancer prevention, and more. What’s more, traveling by foot also helps produce better air quality with lower emissions from vehicles. And while many cities in the United States aren’t designed for walking everywhere, getting outdoors more—whether going for a stroll around the block or sipping your coffee on your balcony—or in the winter months, walking on a treadmill, can drastically improve overall health.

      3. Make time for social connections every day
      One of my favorite parts about Spanish culture is that they prioritize social connections above all else. While most of us spend mealtimes in front of the TV or while on our phones or computers, the people of Spain see meals as a chance to connect with their friends and family. Instead of rushing through eating, they spend hours chatting with loved ones while savoring every bite. This helps to reduce overeating as well as boost happiness.
      Many countries prioritize working and a successful career above all else, but Spain promotes a more balanced lifestyle, which explains why their mental health is ranked so high. With our busy schedules, eating hour-long meals with friends every day may not be realistic. So instead, make it a point to spend a couple of nights a week socializing over a meal with friends and put all electronics away during meals to ensure mindful eating. 

      4. Spend a lot of time outside
      The Spanish terrain is filled with plenty of greenery and a seaside scape, both of which add to the health of the country. Its vast amount of forest helps keep the air clean and the sea breeze is an aid in reducing pollutants. If you’ve ever wondered why an oceanside city surrounded by nature smells so refreshing and clean, the luscious landscape is to thank.
      When you live in a country with a beautiful setting, you’re naturally going to spend more time outdoors. Between walking everywhere, dining alfresco, working in cafes, and hanging out with friends in the park, the Spanish lifestyle is one designed to be enjoyed outdoors. Taking in fresh air is not only beneficial for your physical health, but also your mental health by reducing stress levels, lowering cortisol, and decreasing muscle tension. Even if you don’t live in an oceanside country like Spain, making it a priority to step outside even once a day can go a long way.

      5. Seriously lower stress levels
      The Spanish people are the epitome of work-life balance and they believe that happiness comes from the little things—whether it be enjoying time with friends and family, cooking a meal with fresh ingredients, or even taking naps in the middle of the day. They don’t let their jobs define them, and instead, they find purpose and passion by focusing on the things they love. In other words, the Spanish lifestyle is relatively free of stress, something not easily attainable in the United States (it’s safe to say most bosses aren’t about to hop on a company-wide nap train).
      Rather than simply daydreaming about a carefree life, implement one small act a day that will help you emulate the Spanish way of life and appreciate the seemingly mundane experiences in your life. Maybe it’s waking up a little earlier to implement a morning routine that brings you joy or working at a coffee shop once a week. The small acts add up and can make for a much calmer, happier week, month, and year.  

      I Ate Like the World’s Happiest Population for a Week, and I Actually Felt Happier More

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      in lifestyle and culture

      10 of the best Dubai-based studios to book for a zen yoga class

      by

      Life

      by Sarah Joseph
      4 hours ago

      With International Yoga Day soon approaching on June 21, 2023, it’s time to book a session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      Samadhi Wellness

      For an aesthetic studio, this is newest wellness space on the block. With a wide range of classes including Warm Power Yoga, Candlelit Yin, Sunrise Flow, Warm Vinyasa Flow and much more, visitors are sure to feel calm from the moment they enter. With fine attention to detail, the space uses natural textures, stones, woods and all the elements of a sacred setting. Open daily from 7am to 9:45pm, this newly opened wellness studio promises an unforgettable experience with its zen interiors. Located in Jumeirah, 491b, this space is definitely a must-visit.
      For more information visit samadhi-wellness.com
      Paus; Wellness + Community

      By normalising wellness in your day-to-day life, this wellness studio located in the heart of Jumeirah promises an unforgettable experience unlike any other. For a new take on your workout routines, guests can try a hip-hop yoga class. Participants will typically start with some gentle stretching and breathing exercises to warm up their bodies. The instructor will then guide students through a series of yoga poses, often set to a soundtrack of hip-hop music. Who said feeling zen needs to be boring? Everyone can be a part of the class with a few creative twists to match the rhythm and beat of the music. Located at Villa 1202, Al Reef Villas, Al Wasl Road, Umm Suqeim 2, this wellness hub is open daily from 7am to 10pm and classes start at Dhs95 per session.
      Shimis

      Introducing a completely unique yoga concept to get the maximum benefit, the team feliver peace of mind with calming meditation sessions that challenge both your flexibility and mental well-being. The studio offers a unique blend of yoga and fitness classes that cater to individuals of all skill levels. The classes offered including Hatha, Yin and Vinyasa flow along with the occasional full moon yoga classes. Located in Warehouse 42 in Alserkal Avenue, it’s open from Monday to Friday 6:30am to 9:30pm and Saturday from 8:30am to 4pm and Sunday from 8:30am to 8pm.
      For more information visit shimis.com
      SEVA Experience

      With an all-day plant-based dining experience accompanied with classes at its yoga and sound meditation studio to help you unwinds as you enjoy simple pleasures in this haven. For the complete experience guests, indulge in vegan dishes after the class. The yoga classes are tailored for all levels from beginner to advanced with incredibly passionate teachers to guide you through the process. With flow of movement, breath, mindfulness and sound, this all-in-one experience ensures customers feel rejuvenated when they walk out. A single class is priced at Dhs130 and the 5 class package is priced at Dhs550 and is valid for 2 months after the date of purchase.
      For more information visit sevaexperience.com
      Blended Wellness

      This multi-wellness destination is an all-encompassing space of health, fitness and beauty experiences. If you want to focus on your fitness goals, this professional environment offers personal training sessions and group classes for workouts such as yoga. Guests can also opt for the full moon yoga sessions taking place occasionally at Dhs199 per session with Yin Yoga and Crystal Singing Bowl Meditation. Situated in the luxe surroundings of The Dukes, The Palm Jumeirah, Blended Fit is open daily from 6am to 10pm.
      For more information visit blendedwellness.com
      Yoga House
      Yoga House offers a variety of classes suitable for all levels of yoga practitioners, from beginners to advance. The main classes include Power Yoga, Vinyasa Flow, Yin Yoga and Hatha Yoga. Additionally, visitors can opt for workshops and events that focus on different aspects of wellness such as meditation, mindfulness and nutrition along with state-of-the-art facilities and a set of skilled instructors. Located at Emaar Business Park and Intercontinental Dubai Marina Hotel.
      For more information visit yogahouse.ae
      FitnGlam

      At this one-of-a-kind all-ladies studio, customers can embark on a holistic wellness journey with a series of invigorating experiences that include Yin Yoga, Vinyasa Flow Yoga, Gentle Yoga, restorative Face Yoga complemented by other deeply transformative sound meditation and Theta Healing sessions. The UAE’s leading women-only SuperClub is ready to inspire women to unfurl their yoga mats for an extraordinary celebration of International Yoga Day throughout June. Located in al Quoz, Mirdif and Dubai Hills Mall, women can opt for a one time class or opt for the packages with the prices available upon request.
      For more information visit fitnglam.ae
      Akasa Wellness

      As a sanctuary to connect and thrive in your wellness journey, guests can embark on a fitness journey with Yoga, Pilates and other Holistic activities from beginners to advanced level. The space is place to release, reflect and recharge before, after or during an active day. Located at Loft Office 2 in Al Sufouh, it’s open daily from 7am to 10pm.
      For more information visit akasawellness.ae
      Dryp

      If you’re looking to release all your toxins. Then Dryp yoga is the right option for you. The space uses latest infrared heat technology that enhances results no matter which class you choose or what level you’re at. We recommend Hot Yin Yoga -slow paced, deep stretching candlelight yoga class practiced with relaxing beats. The classes are priced at Dhs125 per class or Dhs399 for five classes which are valid for one month. Located in Orra Marina Tower, it’s open from Monday to Thursday 7:30am to 10pm, Friday 7:30am to 7pm, Saturday 8am to 6:30pm and Sunday 8am to 8pm.
      For more information visit dryp.ae
      The Hundred Wellness Centre

      From Ashtanga and Vinyasa to Hatha yoga, numerous disciplines are offered at this wellness retreat that is a real haven in the city. A strong focus on balance, power, fluidity, flexibility and alignment make for improved posture, flexibility and overall wellbeing. Located in Villa 21, Street 53 B on Jumeirah Beach Road, it’s open daily from 7am to 8pm and is closed on Friday.
      For more information visit thehundred.ae
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @emily.sferra More

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      in health and weelbeing

      6 Viral Hacks To Make Insanely Healthy (but Delicious) Desserts

      by

      Call me a peanut-butter-dark-chocolate-anything diehard, a cookie-dough fanatic, and a brownie-blondie lover. Let’s just say if there was one food group I could subsist on all day every day, it would be desserts. But because I’m a wellness girlie through and through, you better believe you’ll find “recipes for healthier [enter every sweet you can think of]” among my top Google searches. Needless to say, I’ve done my fair share of homework on how to healthify treats and give them a nutritional boost without sacrificing flavor (you’re welcome).
      Side note: There’s nothing wrong with indulging in a, say, hot fudge sundae in all its rich, decadent glory, but if you’re like me and crave something sweet on the reg, some nutrient-dense additions or ingredient swaps can’t hurt. And while the word “healthy” comes with many connotations (whether good or bad), we’re referring to foods that are not only nourishing, but also mouth-watering, hit the spot, and bring you joy. Without further ado, read on for all the hacks you need to make healthy takes on your fave desserts. Oh, and must-try recipes for healthy desserts are included. Spoiler: You’re going to want to go preheat the oven stat. 
       
      1. Swap oil, butter, or cream for avocado
      Avocados can do no wrong, and being the base of a sweet treat is no exception. Scrap the oil, butter, or cream your typical dessert recipe calls for and let the versatile kitchen staple do its thing. The best part (other than a more moist final product)? Avocados are packed with key nutrients, including heart-healthy monounsaturated fats, fiber, protein, vitamin C, vitamin E, vitamin B6, potassium, magnesium, folate, not to mention antioxidant and anti-inflammatory compounds. Take that oil, butter, and cream. 
      A general rule of thumb is a 1:1 ratio, so replace one cup of butter with one cup of pureed or well-mashed avocado. FYI, one avocado yields about three-quarters of a cup. And pro tip: According to the The Kitchn, since avocado doesn’t melt the same way butter does, it won’t coat your dry ingredients as well, so to compensate, increase the amount of your wet ingredients or just replace half of the butter with avocados instead.
       
      Recipes To Try
      Avocado Ice Cream
      Avocado Chocolate Mousse
      Dark Chocolate Avocado Truffles

      2. Opt for fruits or other natural substitutes as sweeteners
      While we’re on the topic of nature’s candy (yes, avocado is a fruit), ditch the refined (read: processed) sugar found in traditional desserts and sub in pureed apples, bananas, figs, pumpkin, or dates to deliver a comparable sweetness. Just make sure your fruit of choice complements the flavor of what you’re making. Your taste buds will be none the wiser, and you’ll be loading up on essential vitamins, minerals, and fiber. The cherry on top? The fiber content in fruit slows digestion, so you can say goodbye to that dreaded sugar crash you otherwise would experience with refined sugar. 
      When choosing which sweetener to use, consider this: Apples, bananas, and pumpkin work best in breads, while figs and dates pair well with brownies, cookies, or cakes. Then, there are always the unrefined iterations of sweeteners—maple syrup, honey, coconut sugar—you can count on to sweeten your baked goods. Whichever backup floats your boat, simply replace one cup of sugar with 2/3-1 cup of the alternative sweetener of your choosing and subtract ¼ cup of other liquids in the recipe for every cup of alternative sweetener you add.

      Recipes To Try
      Banana Coconut Oatmeal Cookies
      Lemon Blueberry Snack Cake
      Vegan Chocolate Banana Bread

      3. Sneak in nutrient-dense additions
      “Eat your greens,” they say, and why not by way of a slice of lemon zucchini pound cake, a serving of cauliflower rice pudding, or a helping of red velvet brownies? I don’t have to tell you that vegetables are good for you (hello, fiber, antioxidants, potassium)—nothing beets (get it?) ’em, especially when they’re in baked goods, IMO.
      Next up: legumes, in particular black beans, chickpeas, and white beans (blondies, anyone?). Brimming with fiber, protein, iron, magnesium, potassium, zinc, and folate and exuding a mild flavor and creamy texture, what’s not to love about beans? Plus, they can help balance your blood sugar. Some recipes use beans as a replacement for flour (more on that to come), others as a substitute for butter or oil (avocado, you’ve got some competition). Finally, go nuts for nuts. Almonds, cashews, hazelnuts, pecans, pistachios, walnuts (I could go on and on)—they’re all highly nutritious, and filled with healthy fats, antioxidants, and fiber. Whether you add nuts into or atop your baked goody, you can’t go wrong. 
       
      Recipes To Try
      Carrot and White Bean Vegan Blondies
      Chocolate Lentil Frosting 
      Pecan Pie Bars 
       
      4. Utilize cottage cheese  
      ICYMI, the high-protein, low-glycemic-index, probiotic-rich, and vitamin B-packed dairy food has made a major comeback, and we’re here for it. Cottage cheese’s mild, slightly sweet, and salty flavor makes it an ideal complement to countless dessert recipes without compromising taste. It’s no wonder cottage cheese has become #FoodTok’s latest sensation and TikTokers are transforming it into sweet concoctions that will blow your mind—from pancakes to ice cream to cookie dough. Just beware of any other ingredients such as flavoring, additives, a lot of sodium, or other artificial preservatives present in your cottage cheese product—it can quickly go from a wholesome snack to a not-so-healthy option. If dairy tends to give you digestive drama (ahem, bloating), it may be best to exclude the retro snack from your grocery list. Otherwise, it can be a healthy way to stay satiated and load up on essential nutrients as a substitution in or addition to your beloved confection. 
      If satisfying your sweet tooth while giving yourself a leg up in your daily protein intake, improving your gut health, reducing inflammation, and boosting energy sound too good to be true, don’t take my word for it. Try these cottage cheese creations for yourself:
       
      Recipes To Try
      Banana Cottage Cheese Blender Pancakes
      Cottage Cheese Ice Cream
      Cottage Cheese Cookie Dough
       
      5. Substitute white all-purpose flour for alternatives 
      Step aside white flour, you’re not needed here. Most conventional desserts use refined white flour or enriched wheat flour where grains are stripped of their fiber, iron, and B vitamins. In other words, they don’t provide any nutritional value (sugar isn’t the only culprit that gives baking a bad rap). According to recent research, a diet high in refined grains, such as white flour, poses a similar risk for premature coronary artery disease as a diet full of sugars and oils. Instead, reach for whole wheat, almond, or coconut flour that actually brings something to the table. Whole wheat flour, for example, has 12 grams of fiber in one cup; almond flour is a gluten-free option that’s higher in fat and protein than many of its counterparts; and coconut flour, another gluten-free stand-in, is another rich source of fiber with 28 grams of fiber in a half-cup.
       
      Recipes To Try
      Whole Wheat Cinnamon Rolls
      Almond Flour Chocolate Cupcakes
      Coconut Flour Shortbread Cookies
       
      6. Add protein powder
      Eating the right amount of protein is a must for our muscles and bones to repair and grow. The macronutrient is also a critical part of the processes that fuel your energy, carry oxygen throughout your body, and make antibodies that fight off infections and illnesses. Falling short on your protein goals? TikTok’s protein fluff just might be your answer (it’s got 263.7 million views after all). What exactly is it? Consider it an easy-to-make dessert or post-workout snack chock-full of protein with your go-to protein powder as the star ingredient. Using a blender or food processor, throw in unsweetened plant-based milk, a handful of ice, a scoop of protein powder, and frozen fruit of your choice, and voila!—thick, creamy protein goodness. There are countless other renditions, so knock yourself out on TikTok. 
      For other protein-loaded dessert ideas, add your protein powder to the usual suspects: brownies, ice cream, cookies, pies, you name it. A word to the wise: When selecting a protein powder, look closely at its ingredients—one that’s low in sugar and has zero to minimal added ingredients is *chef’s kiss*.
       
      Recipes To Try
      Strawberry Protein Fluff Bowl
      Chocolate Peanut Butter Protein Fluff
      Protein Cheesecake
       

      14 Ways to Eat Healthier Without Going on a Diet More