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      I’m Getting Married in Six Months–Here’s How I’m Preparing My Body and Mind

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      Planning a wedding can be stressful AF regardless of how large or small your big day may be. From multiple dress fittings to coordinating with vendors to organizing every detail down to napkin colors, you may feel like you barely have a moment to breathe. On top of that, you want to look and feel your best for your wedding day. I’m six months out, and I’ve begun to dial in on managing my stress, anxiety, and physical health so I can feel my best in six months, but also so I can actually enjoy the process now. Keep reading for what I’m doing to feel my best at my wedding and health tips you can try today.

      Start a daily meditation practice
      All eyes are on you on your wedding day, which can be nerve-wracking to say the least. Aside from my tried-and-true self-care activities like yoga, journaling, and spending time in nature, I’m turning to meditation most often to help ease my anxiety. Prioritizing a daily meditation practice now will help manage the stress of wedding planning, but building up your practice will help you feel centered before all the big moments, from engagement parties to the wedding day, and everything in between. I prefer guided meditations that help me envision how the day will go. Consider it a manifestation meditation, if you will. I also find it helpful to repeat affirmations such as, “I choose calm” or “Peace begins with me” whenever I am feeling high anxiety. You can actually manifest your wedding day turning out exactly how you envisioned it. 

      Delegate tasks (no, but actually!)
      I’d like to think that I’m a cool-and-collected bride (not the stereotypical “bridezilla”), so when I realized that making the most of the major decisions and checking off all the to-dos were starting to feel a little too overwhelming, I looked for ways to delegate tasks to my friends and family. It may seem obvious, but when it comes to planning your big day it can feel challenging to hand over responsibilities to other people–even your loved ones (Will they do it “right?” What if they mess up? Will it just create more work for me?).
      So how do you decide what tasks to outsource and what ones to keep for yourself? My unsolicited advice is to make a list of the tasks that are the most important to you to complete on your own, and be realistic when determining how much time you’d actually have to spend on them and the skills and resources you have available. For example, I really wanted to design and print my own invites, but I don’t own a printer (and wasn’t going to buy one), nor did I feel like I really had the time to spend hours designing. So I decided that was a task I could outsource to my friend who works in graphic design, and I still felt like the invitations came out personal, despite not being hand designed by me. Delegating tasks has made the biggest difference in my stress levels and having more time. 

      Consistently remind yourself of what’s important
      Whether you’ve had a Pinterest wedding board for years or you obsessively started scouring the internet for inspiration after your engagement, social media makes it very easy to fall into the comparison trap. When I find myself spiraling into thoughts of, “I have to do this” or “Everything needs to be perfect,” I take a step back and remind myself of what’s actually important and realistic for my wedding. At the end of the day, your wedding is about celebrating your relationship with your partner, not throwing an Insta-worthy party. Keeping what’s special between the two of you at the forefront of your decision making will ensure you have a day that you’ll cherish forever. 

      Make an exercise plan 
      I’m a big believer that you shouldn’t have to change your appearance for your wedding day (your partner already loves you for who you are). But I also believe that there is nothing wrong with wanting to look and feel your best on your big day, especially since you’ll be reliving it through photos for a lifetime. Consistency has always been an issue for me when it comes to working out, and having a big event (read: my wedding) to look forward to was just what I needed to make a plan and stick to it.
      My goal with exercise has always been to take care of my body and feel stronger and more confident. I prefer low-impact movement such as walking, biking, Pilates, and yoga. To hold myself accountable to a workout routine, I sit down each Sunday and look at my schedule for the week ahead. Much like making a to-do list, I write down what workouts I plan to do each day and what time of day I will do them (what can I say, I’m Virgo rising). I find that physically writing my workouts down and seeing them every day holds me more accountable than inputting them in Google calendar. The key for me is not holding myself to rigid standards, but rather embracing that life happens and knowing that some movement in my day is better than no movement at all. By scheduling workouts I enjoy, I know that I’m not only going to feel my best on my big day ,but also keep up my workout routine well beyond the wedding. 

      Upgrade your skincare regimen for optimal glow
      I have struggled with breakouts since I was a teenager, so skincare is a huge part of caring for myself and feeling my best. I’m working with my dermatologist and have found a treatment plan that works great for me: to keep my skin looking clear and bright leading up to the wedding, I’m making sure to incorporate skin-enhancing foods, such as healthy fats (found in avocados, nuts, and fish), vitamin C, and antioxidants. And while I love a glass of red wine, I find that drinking alcohol can make my skin look dull and dry the next day. So for now, I’m sticking to enjoying an occasional drink on the weekends, rather than having a drink with dinner on the weekdays. Instead, I reach for some of my other favorites such as kombucha and try to keep up with my daily hydration goals. 
      As for what I am using on my skin, I swear by this mask from Origins. I use it 1-2 times per week at night, and it always makes my skin look bright and firm the next day. I’m very prone to sunburn due to my fair complexion and a prescription retinoid I currently use, so I always wear SPF (this one is my go-to under makeup) because the last thing you want to worry about on your wedding day is a sun burn or hyperpigmentation.

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      Here’s How To Create A Morning Routine You’ll Actually Stick To

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      Ann Stewart, Reiki therapist, Kundalini yoga and meditation student and mentor will be the first to tell you that she struggled to stick to a morning routine. It makes you feel amazing: you start your day strong and the rest of it is as productive. But come the next day, you’re exhausted, and the thought of hitting the snooze button is just so tempting…

      “For a long time I struggled to stick to my spiritual practices, even though I loved how they made me feel,” says Stewart. “We come up with all types of blocks to start our day the way we know we should. Some of the things we tell ourselves: I’m not a morning person, I deserve to sleep in, and I’m not feeling well today.”

      An inner power mentor, Stewart now helps other women empower themselves and achieve more. “A regular morning routine makes me feel more creative, focused, and my day flows without effort,” she says. “But it’s not always perfect – and that’s OK. When I miss a day, I just start again the next morning, but when I do skip I try to make quiet time for myself during the course of my workday,” says Stewart. 

      What’s a good morning routine?

      A good morning routine involves engaging in a healthful practice upon waking up. Science tells us a great deal about the benefits of waking up and having a morning routine. Successful people thrive by it. It can go a long way towards managing a healthy weight and leave you feeling focused and in charge of the day. Read on for Stewart’s tips to finally becoming a morning person.

      1. Just Begin

      The only way to change your current morning routine is to start creating new habits. The only way to create new habits is to actually start doing it. Not at the beginning of next week, next month, or next year, but now. Decide on three simple activities that make you feel more centred and connected to your soul. Reading, writing, meditation, and yoga will all create the types of positive changes you are looking for.

      2. Do it for 40 days 

      According to yogic teaching, it takes 40 days to change a habit, and 90 days to confirm that habit. Give yourself 40 days to make sure you set yourself up for success. If you skip a day, begin again at day 1. Make a challenge out of it and remember to have fun. Your subconscious, which directs about 60 per cent of your activities and responses by habit, has to get the message. By turning to your practice repeatedly day by day, choice by choice, the effects will start to seep into the deeper parts of your mind.

      3. Know your why

      Make a short list of all the reasons you want to create a new routine for yourself. Maybe it’s to gather your thoughts and become more centred. Maybe you want to incorporate exercise in your morning routine to make sure you actually get to it before you’re exhausted at the end of your day. Then list all the benefits you will receive by starting these new actions. This will help you during times when you don’t feel like it, and believe me, those times will definitely come.

      4. Keep it simple 

      When you first start, just keep your routine simple. Start by waking up 30 min earlier than usual. Drink a glass of warm water with lemon. Sit quietly for five minutes and then begin whichever activity you have chosen to engage in for the morning. If meditating for 30 minutes every morning feels impossible, start by committing to just three minutes instead. In just three minutes, you can have an effect on your blood circulation and chemistry.

      Making changes in our lives isn’t always easy, but it is possible. Remember to speak to yourself in a loving and compassionate way. Be patient. Working up to creating lasting change is part of the process and putting strategies in place to stick to your commitment will make it easier to achieve. More

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      6 Green Flags You’re Becoming Your Best Self

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      You’ve probably read all about green flags to look for in a partner and in relationships, but what about green flags to identify in yourself? Often, we’re our own worst critics and we’re quick to nitpick our own flaws, but chances are you’ve grown so much and are closer to all your life goals than you think. There’s way more to growth than visualizing the future you want (that doesn’t hurt, of course): it takes serious action. If you’ve been working toward the highest version of yourself–whether that’s bettering your relationships, health, career, or all the above–there are some signs you can look toward to know you’re on the right track (just keep in mind these aren’t the only signs; remember everyone’s journey is going to look different!). Ahead, the green flags you’re becoming the highest, most authentic, and (most importantly) happiest version of yourself. 
       
      1. You set boundaries (and follow through on them)
      Whether it’s saying “no” to taking on another work project when you’re already spread too thin, creating a safe word in the bedroom, or declining a family dinner to take care of your needs, you establish boundaries to build a solid foundation for healthy relationships with yourself and others. You take the time to reflect on your needs in your friendships, romantic relationship, work, etc. and why each boundary you’ve introduced or would like to introduce is important to you. Setting a few in motion at a time, keeping it simple, and being clear is how you operate. While it may be uncomfortable at first and take practice following through on your boundaries, you’re a better friend, partner, and employee when you show up for yourself. Your end goal? To feel safe, valued, and respected, no matter what context a boundary is set in. 
       
      2. You keep promises you make to yourself
      We all make sacrifices for other people (remember: boundaries, ladies), but you’ve learned that if you don’t fill your own cup first, your career, relationships, and goals can pay the price. Maybe you promised yourself you would turn off Netflix instead of bingeing the next episode for the sake of quality Zzzs, meditate for at least 15 minutes first thing in the morning instead of stopping at Starbucks, and (finally) create a budget (because of said Starbucks addiction). No matter what you tell yourself, you keep your word and see each promise through. The best part? You’ve gained confidence and self-trust.
      The secret to ensuring you make good on your promises? First and foremost, you’re realistic and specific with the commitments you set forth. In other words, you set yourself up for success instead of overcommitting. For example, if there’s any doubt you can carry out 15 minutes of meditation, start with five minutes instead. Then, put pen to paper, lay out a game plan, and track your progress (don’t forget to celebrate your wins!), and voila!—promises fulfilled.  

      3. You let go of self-limiting beliefs
      We all have false preconceived thoughts, notions, and narratives we’ve told ourselves that hold us back from becoming our best selves: “I’m not pretty enough,” “I shouldn’t apply for that job because I won’t get it,” “I’ll never find the right partner.” But you’re aware you have your life experiences, fear, and imposter syndrome to thank for those unconscious biases.
      So you take a step back and pinpoint your limiting beliefs by journaling about them and the possible reasons behind them (“Does this fear protect me from rejection and failure?”), question and challenge them (“Is this belief actually true?”), and reframe them into an inspiring and motivating idea (“I’ll never find the right partner” becomes “I haven’t found the right partner yet, but I’m going to work on putting myself and my needs first”). But you don’t stop there. You exercise self-love with affirmations, like “I’m enough,” “I have a lot to offer the world,” and “I’m worthy of love” (thank you, next, false perceptions). 

      4. You show yourself compassion
      You treat your BFFs with kindness without giving it a second thought, especially when they’re hard on themselves. But when you made a mistake or failed to reach a goal, treating yourself with kindness didn’t come as easily—your inclination in the past would have been to beat yourself up and let self-limiting beliefs take over. But now you show yourself the same grace you show your friends (only kindness, understanding, and encouragement are welcome!). You also practice self-compassion by holding others accountable for their actions, say when a boundary you’ve clearly set with a friend was crossed, and asking for help when you need it, like a trusted family member or co-worker. 
      Showing yourself compassion didn’t happen with a snap of a finger, but you’ve mastered the skill by practicing self-kindness, adopting a mindfulness-based approach, honoring your authenticity, and taking note of when negative self-talk comes into play. The result? You’ve built resilience, made progress on your goals, and reduced stress (get it, queen!). 

      5. You allow yourself to feel all emotions without judgment
      PSA: Even our “best selves” feel negative feelings sometimes. You don’t know you’re becoming your best self when you stop feeling sad, anxious, or stressed; you know you’re becoming your best self when you acknowledge those feelings and know how to process them. You don’t sweep negative feelings under the rug or bury them in work or bottles of wine until you can’t contain them any longer. All emotions are for feeling: happiness, gratitude, and excitement, but also sadness, anger, anxiety, envy, and loneliness. You feel all your feels because they’re each valid. 
      Sometimes naming the emotion, accepting it, and recognizing where it’s manifesting in your body is your go-to means of processing. Other times, you take to journaling, hot girl walks, talking to a friend, or therapy sessions to uncover where your feelings are stemming from (maybe your social media habit is triggering your anxiety and sadness?) and what they may be trying to communicate to you (perhaps you could use a social media break?). Bottom line: You’ll cry if you want (or need) to. After all, experiencing all of our selves—the good, the bad, the ugly—is what makes us human and enhances our relationships;  especially (and most importantly) the one we have with ourselves.   

      6. You’re comfortable with being uncomfortable 
      Sure, you could hit snooze, skip every workout, and stay small at work, but stepping out of your comfort zone is a must if growth—personally, professionally, and romantically—is what you’re after. It’s not easy, but you identified the things that bring you discomfort and went after them anyway. You faced them head on, knowing you may not get instant gratification and may risk failing or getting rejected. But here’s the “best-self” part: you did it anyway, because you know it’s what you really want.
      Maybe you tried the 3-2-8 method despite never lifting weights, took yourself out on a solo dinner date when you felt self-conscious being alone, made connections at an alumni networking event which you typically avoid, and spoke up when you disagreed with a point your boss made and suggested a different approach. You hit repeat on diving into new experiences and pushing your limits because practice makes perfect (although you’re not after perfection, but I don’t have to tell you that). 

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      I Tried the 3-2-8 Method for 2 Months—Here’s Why I’m Telling Everyone To Do It Too

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      Of all of the habits I’ve tried and failed to keep throughout my life—journaling, waking up early, getting off my phone an hour before bed—working out is one of the few I’ve kept. It’s annoying to admit, but I’ve always loved exercise; it clears my head and helps my mental health more than anything else does. But what isn’t consistent for me is my workout regimen—that is, until I tried the 3-2-8 method. 
      After seeing people talk about the 3-2-8 method every day on TikTok, I decided to finally investigate if it would be a fit for me and my goals. The videos I saw were full of women saying they absolutely swore by it, so I dove head-first into the routine two months ago, and have officially reached a consensus on whether or not I think it’s worth trying out. 
      Here’s exactly what happened when I tried (and stuck to) the 3-2-8 method.

      In this article

      What is the 3-2-8 method?
      Started by Natalie Rose (AKA @natalieroseuk), a U.K.-based pilates and barre instructor, the 3-2-8 method is more of a workout structure rather than a specific routine that lays out the exact exercises to perform. It’s divided into three parts that are to be completed over an entire week: Three days of weight training, two days of Pilates or barre, and an average of 8,000 steps per day. 

      What happened when I tried the 3-2-8 method

      It gave me structure 
      My usual workout routine consists of a combination of running, weight lifting, Solidcore classes, and some Pilates videos here and there, so off the bat, I loved that the 3-2-8 method would give me a little bit more structure. Rather than just doing what I felt like every day, it made me work off a checklist that felt productive to me. It allows for a lot of flexibility—if one day I didn’t feel like heading to the gym to lift weights, I’d do a Pilates video in my apartment instead—but gave me guidance on what workouts to do each week, rather than completely winging it.

      I enjoyed my workout routine more
      Something I’m definitely guilty of is obsessing over my workout routine to the point that it isn’t fun for me. I’m the person who does walks around the block before bed to hit my 10k steps every day, and I definitely beat myself up when I don’t get a gym session in if I had planned on it. But 3-2-8 allowed me to be gentler on myself, without sacrificing the quality of my workouts.
      One thing that I really love about 3-2-8 is that the 8,000 steps a day is meant to be an average, rather than something you need to hit every single day. So if I had a day I took fewer steps than usual, it didn’t matter, because I knew some days I took more than 8,000 steps. I kept track of my average daily steps in the health app on my phone, and really prefer keeping track of the weekly average over what I’m doing daily.

      I felt stronger
      I tend to prioritize cardio over weight lifting, but 3-2-8 pushed me out of my comfort zone and into taking weight lifting a little more seriously. I used the Madeline Moves app (which I’ve loved for over a year) for guidance on weight lifting, and I can’t recommend it more. It gives you a pre-programed weight lifting workout every day, so you don’t have to guess which exercises to do or how much weight you should be using. I looked forward to the three days I headed to the gym to weight lift more than I ordinarily would because of the aforementioned structure it gave me. Three days a week of weight lifting is super doable, and left me feeling strong and excited to go back every time I left.
      I’m newer to pilates, but I’ve enjoyed my journey into starting it more than I ever thought I would. I used the Alo Moves app to do pilates videos at home, and it always shocked me just how difficult they were. I’d find myself needing to take a breather more than I do in the gym or even on my runs, but it was easier on my body in ways that made it feel like it gave me recovery between gym sessions. After about a month, I noticed how much stronger I felt; I was lifting heavier weights in the gym and was making it through my pilates classes taking fewer breaks, which made me want to keep going.

      I noticed changes to my body
      I didn’t go into 3-2-8 wanting to shed a lot of weight, so I can’t speak on it from that perspective as I kept my diet the same as I always do; however, the biggest change I’ve noticed in my body from it is that I’m definitely more toned—particularly in my core. I feel physically stronger, and my body definitely looks physically stronger, too. 

      I love my workout routine more than I ever have
      If you’re someone who has the motivation to workout, but just wants to be told exactly what to do, 3-2-8 is absolutely for you. I look forward to my workout routine more than I ever have, and it gives me enough variety that I don’t think I’ll get tired of it like I have of other workout programs.
      I love that my workout routine now feels productive and challenging, but that my body doesn’t feel like it’s being pushed too hard. The structure of 3-2-8 has also saved me time in the long-run, as I don’t sit there debating which type of workout to do each day. I love keeping a checklist in my planner and checking off strength and pilates days each week, and prioritizing taking walks to hit my steps goal every week. If you’re debating trying 3-2-8, or are just looking for a new workout routine, I can’t recommend it enough. 

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      15 Hacks Dietitians Say Will Reduce Bloating Overnight

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      We all experience it: the uncomfortable bloat after an indulgent meal, while traveling, or before Aunt Flo comes to town, relegating your OOTD to the most forgiving pair of sweats you own. Yes, belly bloat is the digestive drama we all hope to avoid, but the all-too-common episodes are normal, albeit uncomfortable to say the least. The good news is we can reduce bloating naturally, sans any extreme measures (looking at you, fad diets). I asked dietitians for their tricks of the trade to de-bloat ASAP. From drinks to reach for to aid in reducing inflammation to simple habits to practice to get you to chill TF out, their hacks will help ease those not-so-glamourous symptoms of bloat (ahem, gas for one) and get your digestion functioning at its best. But first, let’s get into the bloating culprits and what to watch out for. 
       
      What are the common causes of bloating? 
      “Bloating is frequently caused by a build-up of gas in the intestine, AKA the gut,” explained Colleen Webb, MS, RDN, a gut health nutrition expert and Orgain Nutrition Advisor. “Everyone gets gassy when our gut bacteria (good and bad) feed on certain foods and ingredients, but some people make more gas or feel more bloated than others. To some, bloating is a sensation of fullness, whereas for others, it’s a distended belly that looks like you swallowed a beach ball.”
      While it can be difficult to pinpoint what may be causing the bloat (every body is different!), there are certain triggers that are known to set it off. We’re all guilty of scarfing down our lunches to rush back to work, but news flash: eating too quickly is among the line up of bloating culprits. Eating certain foods and drinks, like cruciferous veggies (think: broccoli, cauliflower, and cabbage), beans, and carbonated beverages, can bring on the need to unbutton your pants, especially for people with food intolerances or sensitivities. Then there’s the menstrual cycle that often makes your midsection swole (and not in a good way), thanks to changes in progesterone and estrogen levels that cause the body to retain more water and salt (read: bloating). Or, it could be a combination of the aforementioned factors in addition to other causes such as irritable bowel syndrome, inflammatory bowel disease like Crohn’s disease, and weight gain. 
       
      Hacks to reduce bloating 

      1. Identify food intolerances
      PSA: Food intolerances and allergies are on the rise; in fact, more than 20% of the population in industrialized countries suffer from a food intolerance or allergy. The top 3 most common ones? Dairy, gluten, and caffeine. When you have a food intolerance, symptoms (think: diarrhea, bloating, rashes) generally show up within a few hours of eating the food that you are intolerant to. Nicole Swingle, RD, a nutrition coach, suggested keeping a food journal: “Assess what foods or beverages are causing your bloating symptoms and what time of day or month bloating usually occurs,” she stated. If you suspect you have a food intolerance, look to your doctor or a registered dietitian who can diagnose any food intolerances, typically with an elimination diet.

      2. Reach for foods with added benefits  
      Ditch the processed and sugar- and sodium-laden foods that can contribute to disrupting the gut microbiome balance (hello, gut inflammation and bloating) for foods rich in antioxidants, antimicrobials, prebiotic fiber, and resistant starch. Antioxidant-packed foods like asparagus, spinach, berries, and sweet potatoes and herbs such as ginger, oregano, turmeric, and cinnamon don’t just taste great—they also help fight inflammation and support a healthy gut microbiota, according to Webb. “Consider adding more foods with prebiotic fiber and resistant starch to your diet, such as oats, barley, potatoes, legumes, and fruit to feed your healthy gut microbes and increase the production of certain types of fatty acids, including butyrate, which strengthens your gut barrier.”

      3. Practice mindfulness during meals
      Between work deadlines, fostering relationships, and maintaining your wellness routine, being fully present during each mealtime may seem like a luxury, but when we’re not mindful when eating, our gut pays the price. “Chewing each bite well without distractions or multi-tasking can help you relax and digest better by setting you into a more ‘rest and digest’ phase,” conveyed Paulina Lee, MSHS, RD, LD, a functional gut health dietitian and Founder of Savvy Stummy, LLC. According to Sarah Olszewski, MS, RDN, CDN, Owner of Sarah Lynn Nutrition, the simple act of chewing your food thoroughly helps “pre-digest” it, making it easier to break down later in the digestive process. So take a few deep breaths before you dive into your breakfast, lunch, and dinner, chew your food slowly and thoroughly, and enjoy each bite. 

      4. Eat lighter meals in the evening
      Sometimes there’s no getting around those late night munchies (we all succumb to them, and that’s OK). But, as a general rule of thumb, sticking to smaller, lighter meals come dinnertime will do your gut (and sleep quality) a solid. “Because of our body’s circadian rhythm, it starts to wind down and get ready for bed as the sun begins to set, meaning it will produce less stomach acid and may slow digestion compared to early mornings,” Lee described. Substitute heavier fare like pizza and steak with lighter dishes (Greek chicken bowls, anyone?). Bonus points for meal prepping your dinners for the week and setting a food curfew 2-3 hours before you hit the sack to ensure solid Zzzs. 

      5. Try taking supplements
      ICYMI, another bloating offender is an imbalanced gut microbiome (read: an imbalance of good versus bad bacteria in your gut). Taking a probiotic can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloat. But be warned: Not all probiotics are created equal. “The clinical benefits of probiotics depend on many factors, including the species and strain of the probiotic,” Webb clarified. “Different strains of the same species can produce different results.” Webb recommended checking out the US Probiotic Guide to steer you in the right direction for the best probiotic for your needs. Of course it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread.
      Another supplement worth considering having in your arsenal is peppermint oil. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating, and overall discomfort,” Webb said. Interest piqued? Ask your healthcare provider to help you time and dose a peppermint oil supplement. 

      6. Drink plenty of water
      No matter your wellness goal, chances are staying hydrated is key to achieving it, and reducing bloat is no exception. “Hydration is both a long-term tip and a quick hack for relief from bloating,” Webb voiced. “When you’re dehydrated, the body holds onto fluids, leading to feelings of bloating and fluid retention. Plus, dehydration contributes to constipation, another culprit of bloating.” Start your morning with a glass of water (yes, before your coffee) and set small goals to drink a defined amount of water throughout the day. And if plain water isn’t your fave, try adding flavor to it with fruits, cucumber, or mint (just avoid sparkling water—more to come on carbonated drinks). However you take your water, sip slowly—chugging it can lead to GI discomfort, Webb warned.

      7. Make a cup of tea 
      If you need a break from drinking just H2O, look to your tea cabinet or drawer for inspo. Specifically, opt for peppermint, ginger, dandelion, and fennel varieties. “Peppermint is an antispasmodic, so it can help reduce abdominal pain, cramping, mild gas, bloating and overall discomfort,” Webb stated. As for ginger tea, the plant known for its spicy zest has antioxidant and anti-inflammatory properties that can help with digestion by stimulating saliva and stomach acid production, according to Lee. She also gave her stamp of approval for dandelion and fennel teas: “As a bitter digestive, the bitter properties in dandelion can aid upset stomach, bloating, gas, and constipation, help with protein and fat breakdown, improve stomach acid, and support liver and detox function,” Lee spelled out. “The anti-inflammatory and antimicrobial abilities of fennel seeds calms your digestion by relaxing digestive muscles to help get things moving in your gut.”

      8. Assess your fiber intake   
      High-fiber foods—popcorn, whole nuts, raw vegetables, just to name a few—are harder to digest and can worsen bloating and gas in some individuals. If those are usual suspects in your diet, Webb encouraged breaking down the so-called roughage of those foods: roast your veggies, steam leafy greens, choose nut butters over whole nuts. In the same vein, Swingle advocated gradually (gradually being the operative word) increasing your dietary fiber intake, namely soluble fibers like bananas, oats, and flaxseeds to help you stay regular and reduce bloating.  

      9. Consider ginger your BFF
      Ginger might as well be the next best thing to a cure-all for bloat because it has antioxidant and anti-inflammatory properties, and gingerol, a natural component of ginger root, benefits gastrointestinal motility (AKA the rate at which food exits the stomach and continues along the digestive process). Get your ginger in in the form of tea, freshly grated or minced ginger root that you can add to sauces, dressings, or salads, or a condiment (think: sushi). Bottom line: However you choose to add ginger into the mix, you’ll be helping along your digestion and combating bloat.

      10. Walk it out
      It turns out hot girl walks do more than just improve your cardiovascular fitness. One of Webb’s quick de-bloating hacks? You guessed it—taking a walk. “​​Light movement can help propel trapped gas out of the intestine,” she said. A 2008 study published in the Journal of Gastrointestinal and Liver Diseases found that walking helped move food through the stomach much more quickly. As stated by Everyday Health, the faster the stomach empties, the more quickly gas is able to move into your small intestine and cause less distress.

      11. Do a yoga flow
      Check off working out and getting rid of bloat in one fell swoop by assuming yoga poses like child’s pose, spinal twist, seated forward bend, cat and cow, and downward facing dog. “Certain poses of yoga, such as child’s pose, help to release gas from the digestive tract by altering the positioning of the abdominal muscles,” Olszewski pointed out. Lee agreed: “Not rigorous workouts, but simple movements and yoga stretches, like side bending and downward dog can help massage the digestive tract to relax and enhance our digestive system to stimulate digestive enzymes.” In other words, no burpees or pounding the pavement here. 

      12. Apply gentle heat 
      There’s something comforting about a hot cup of tea, taking a warm bath, your trusty heating pad—and the same goes for when you’re trying to relieve bloat. Webb cited that while heat doesn’t directly improve bloating, it can help to ease discomfort that stems from bloating. Applying a little heat can go a long way in helping relax the muscles in the gut that experience added pressure when bloated and do away with gas and gas pain. To take it a step further, take a cue from Webb and grab a cozy blanket and your heating pad and lay on your left side with your knees to your chest. The result? Releasing trapped gas.

      13. Try self-massage
      Call it self-care or a natural remedy for bloating, Olszewski touted self-massage of the abdomen for its ability to aid in encouraging passage through the gastrointestinal tract. Lymphatic drainage massage to be specific—a manual technique that stimulates the lymphatic system, which helps the body detoxify and remove damaged cells, bacteria, or toxins—may minimize excess fluid retention and bloat. To take matters into your own hands, give it a go on your stomach. Start by opening your lymph nodes with light presses, then make circular, clockwise movements around your navel, followed by consecutive up-and-down movements, from your stomach to your lymph nodes. Then, on one side of the body, using both hands, make pushing movements from the side towards the lymph nodes. Repeat on the other side.

      14. Manage stress 
      It goes without saying that stress can wreak havoc on your health, not to mention your digestion. “Stress affects so many bodily functions, especially those related to the digestive tract,” Webb confirmed. “When feeling bloated, check in with yourself… Are you feeling extra stressed?” Enter: your stress management toolkit, whether that looks like meditating, journaling, or taking in nature. Olszewski served up her go-to method: meditation. “Meditation and/or deep breathing stimulates the vagus nerve, which signals contraction of the gastrointestinal tract to push components through,” she illustrated.

      15. Prevent swallowing excessive air
      “Eating too quickly, drinking through straws, chewing gum, or drinking carbonated beverages can lead to excessive air intake that builds up in the gastrointestinal tract,” Olszewski indicated. Recap: Swallowing excessive air equals gas and bloating. I hate to be the bearer of bad news: that means giving up soft drinks, popping champagne, and cracking open the sparkling water. If you need more convincing when it comes to breaking your gum habit, I get it. Webb laid it out clearly: “Most sugar-free gums have sugar alcohols, which are poorly absorbed, so they travel to the colon where they produce gas. That said, even sugar-free gum can lead to bloat via ingesting too much air.”

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      What to Eat Before and After a Workout For Optimal Results

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      When it comes to transforming your body, there are many factors that play a role. It’s no secret that good nutrition is key for overall health, so making it a priority before, during, and after workouts should be a no-brainer. Regardless of what level of fitness you’re at, fueling for exercise can provide many benefits, such as sustaining energy during a workout, preventing injuries, aiding in muscle recovery, and seeing results in our strength and endurance. If you’re not sure where to start with sports nutrition, keep reading for tips on what to eat before a workout and what to eat after a workout for optimal results.
       
      What to eat pre-workout
      To get the most out of your workout, when you eat prior to it is essential. Having a balanced meal that includes whole grains, protein, carbs, and a healthy fat 3-4 hours before a workout will give you the sustained energy you need to meet your goals. As you get closer to a workout (think: within 1-2 hours), opting for a lighter snack is key to avoid cramping or feeling sluggish. When it comes to choosing what foods to eat before a workout, aim to include produce (for vitamins, minerals, and carbs to fuel cells) and a protein source (for muscle health). Some snack ideas include:

      Apple and string cheese
      Banana and peanut butter
      Cherry tomatoes and hummus
      Berries and yogurt
      Carrots and natural jerky

      If you don’t like eating before a workout, it’s OK to skip a snack as long as you are well hydrated and are not feeling low energy or weak.

      What to eat post-workout
      The goal of a post-workout meal or snack is to refuel and flood nutrients to depleted cells. Ideally, you should aim to include a carbohydrate to give energy back to your body, a protein to help repair muscle tissue, and produce and healthy fats to help protect cells. If you’re not able to get a meal in after a workout, opt for a quick snack like a tuna/chicken pouch, dry roasted edamame, hardboiled eggs, yogurt, or string cheese. Some post-workout recovery meal ideas include:

      Smoothie with berries, protein powder, chia seeds, and leafy greens
      Oatmeal with nut butter and banana slices
      Whole wheat tortilla with avocado, shredded chicken, and bell peppers
      Brown rice, lean protein (i.e. chicken, fish, or tofu), and stir-fry veggies
      Baked sweet potato, leafy greens, black beans, and avocado cilantro dressing
      Whole wheat crackers and tuna salad with olive oil mayo and grapes

      The importance of hydration
      You’ve heard it time and time again, so while it’s nothing new, I’m here to confirm that staying hydrated is key to optimal workouts. I mean, if Taylor Swift drinks 10 bottles of water a day, shouldn’t we all? While drinking water won’t make you a global pop star, it will help prevent muscle cramps and injuries. A good rule to follow is to aim for nine glasses (72 fluid ounces) of water per day. Physical activity increases your hydration needs, so keep this in mind while working out. On extra sweaty days, replenishing with electrolytes can aid in hydration. You can try using electrolyte drink mixes or drinking coconut water with a pinch of sea salt. And for a fun post-workout hydration booster, try watermelon pops.

      Natural supplements to aid in workouts
      Sometimes you need a little extra energy boost before or after a workout. Here are some natural supplements you can turn to for enhanced performance and a speedier recovery:

      Caffeine 
      Choosing caffeinated beverages before workouts may enhance your athletic performance and rev up your metabolism. If coffee isn’t your thing, try sipping on matcha for an energy boost and additional antioxidants.

      Quick-digesting carbs
      When you have less than an hour before a workout and you need fast, sustained energy, opting for quick-digesting carbs is where it’s at. Try opting for foods such as bananas, applesauce, or canned fruit in water. 

      Turmeric and ginger 
      Turmeric and ginger are natural anti-inflammatory foods, which can help prevent muscle soreness. Try adding them to smoothies and lattes, or season your eggs, cooked veggies, or pasta dishes with turmeric (and black pepper for better absorption!). 

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      I Asked Kourtney Kardashian’s Ayurveda Guru How To Update Our Routines for Better Health

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      Whether or not you consider yourself a Kardashian stan, it’s no secret that the eldest of the siblings (Kourtney, of course) has carved her own domain as the health and wellness buff of the high-profile family. While Kourtney Kardashian is a wellness authority in her own right, she has a team of experts around her to optimize her well-being. Enter Martha Soffer, Kourt’s personal go-to and also one of the most sought-after Ayurvedic experts in Los Angeles. ICYWW, Ayurveda, which translates to “the science of life,” is an ancient natural system of medicine (dating back more than 5,000 years) that creates a balance of body, mind, and consciousness (consider it the OG of wellness practices).
      An internationally-acclaimed Ayurvedic doctor, chef, herbalist, and Founder of Surya Spa in Southern California, Soffer knows a thing or two about achieving optimal health. I may have first heard about her through a reality TV show, but Soffer’s work (and Ayurveda as a whole) is so much deeper and more important that trending headlines or celebrity faces. Known as the western leader of modern Ayurveda, Soffer aims to translate 10,000-year-old ancient practices of Ayurveda into a modern language, making it accessible and adaptable to every routine. She shared with me a few key pieces of advice for improving your wellness and optimizing your wellbeing for a more balanced life. 

      Meet the expert
      Martha Soffer
      Ayurvedic Guru and Founder of Surya Spa
      Martha, considered a preeminent leader of modern Ayurveda, remains ardently focused on bringing Ayurveda to the center of modern wellness. With her beloved line of premiere, natural skincare and wellness products, Martha, Surya, and her all-female team are putting the goodness, simplicity, and practicality of Ayurveda in everyone’s hands.

      Minimize processed foods
      To Soffer, wellness is being able to wake up in the morning and know that even on days with a packed schedule, she feels good and clear. Her #1 non-negotiable wellness habit? Maintaining a healthy, wholesome diet. “I want to emphasize the value of eating well, which means minimizing processed foods,” Soffer expressed. “Even though I said never eat junk food, it doesn’t mean if you eat a Twinkie, your life is over—Ayurveda is about favoring what’s good and, you know, avoiding the rest. Lean into what’s good.”
      In Ayurveda, each person has their own particular pattern and balance of the three principal energies of the body, known as doshas: vata (air), pitta (fire), and kapha (earth). And if one element is out of balance, they all have the potential to be affected, and symptoms manifest in our minds and bodies (read: sicknesses and diseases). The good news is whether you feel stressed or drained, you can calm and energize yourself through what you eat. For example, if you’re feeling worked up, skip the spicy foods and, instead, reach for cooling foods like cucumber, zucchini, greens, berries, coconut, and watermelon. Take one quick peruse of Surya’s Ayurvedic recipes and you’ll see that organic fruits and vegetables, mung beans, basmati rice, ghee, and cilantro are recurring themes. In other words, add those to your grocery list stat! 

      Carefully choose your beauty products
      PSA: Not compromising your health goes beyond what you put on your plate. It also means being mindful of the skincare products you use. “What you put on your body is as important as what you put in your body,” Soffer echoed. “We absorb it all.” Translation: Replace products that contain ingredients linked to hormone disruption and skin irritation. While Ayurveda’s MO is “beauty comes from within,” the Ayurvedic tradition is also abundant with beauty and self-care rituals (more to come on that) that pull double duty, focusing on both the exterior of the body and improving overall wellness. 
      Case in point: Soffer’s skincare routine. She starts with Surya’s Balancing Face Oil, which she massages into her face and neck, followed by stimulating marma points, AKA anatomical locations in your body where a concentration of life energy exists. According to Surya’s Instagram, “Proper activation opens the body’s energy channels and produces benefits unique to each marma, including deep relaxation, hormonal balance, and expanded consciousness.”
      Then, Soffer applies their Balancing Collagen Cream that she combined Ayurvedic wisdom with a generations-old family recipe to create. Spoiler: It’s said to lock in moisture, increase elasticity, and stimulate collagen production (hello, supple skin!). Lastly, she rounds out her beauty regimen by applying whichever Surya Abhyanga Oil—Calming, Cooling, or Energizing—is appropriate for the day, depending on what she feels she needs. Bottom line: Taking care of your skin is a form of self-care, so stick with non-toxic skincare products made with all-natural ingredients to give your body the TLC it deserves. 

      Meditate every day 
      Soffer typically wakes up “feel[ing] happy that I can give love to my family, to our guests at Surya, and that I can conquer the world,” she shared with me (now if that doesn’t convince you to heed Soffer’s wellness advice, I don’t know what will). But before she gets busy devoting her time to her family and clients, she starts her day with meditation. More specifically, she practices 20 minutes of Transcendental Meditation® (TM), which she’s been doing twice a day, every day for 34 years (#goals). 
      What exactly is Transcendental Meditation®? “TM® technique allows your active mind to easily settle inward, through quieter levels of thought, until you experience the most silent and peaceful level of your own awareness; pure consciousness,” says the organization’s website. In another interview, Soffer shared why she’s drawn to the method: “It’s completely effortless, and always works,” she affirmed. “It also speaks to the core of Ayurveda, in that this easy practice brings us effortlessly to a state of balance where our three doshas return to exactly where they should be: at peace with ourselves.” If you’re not sure which type of meditation style is right for you, start by trying different ones: mindfulness, movement, mantra, etc. to see which clicks with you.

      Prioritize a thorough morning routine
      Along with her daily meditation practice, Soffer can’t live without her basic Ayurvedic routine known in Ayurveda as Dinacharya: tongue scraping, dry brushing, oil pulling, and Abhyanga or self-massage. “All of us already have things we do each morning: brush your hair, brush your teeth, wash your face, etc.,” she said. “But if we can just add a few more simple things, we’ll get so much more benefit. Maybe we go to bed a little earlier to get up a little earlier, get a little meditation in, do a little abyhanga (or scrape your tongue). Once it’s a habit, the idea of not scraping your tongue will seem as gross as not brushing your teeth! And the health benefits will make themselves apparent when you just start to feel better. That’s what really counts.”
      Scraping your tongue helps rid bad bacteria, toxins, food debris, and dead cells that accumulate on the surface overnight. Try a a copper tongue scraper, as it has antibacterial and antimicrobial properties. As for dry brushing, the practice not only exfoliates the skin, but also increases circulation and assists with the body’s natural detoxification process (see: lymphatic drainage). Oil pulling is another ancient Ayurvedic practice that involves swishing a tablespoon of oil, such as coconut or sesame, around your mouth for 20 minutes each day, which helps to draw out toxins and bacteria that cause discoloration. Bonus: the natural remedy is said to whiten teeth.
      Lastly, implementing self-massage can help to increase circulation, reduce inflammation, clear any bodily obstructions, including stagnation, heaviness, and blockages, not to mention decrease stress levels and improve quality of sleep. “It’s easy to think that because it’s so simple it doesn’t make much difference but it really does,” Soffer voiced. “I’ve stopped doing Abhyanga to see what happens, and I absolutely feel the difference in my body and my mental state. The Abhyanga oils move the toxins out and calm the nervous system.” To get a better idea of Soffer’s full Dinacharya, she gave us a glimpse in this Reel. 

      Try a Panchakarma treatment
      Panchakarma is a bespoke program for the body, mind, and spirit that cleanses and rejuvenates. “This is the most important thing we do at Surya,” Soffer conveyed. “It’s so simple—just diet, massage, oils, and herbal blends—yet so powerful. It removes the toxins that build up, and it puts your body back in balance with itself so you can feel your best.” Panchakarma typically involves a five-step process overseen by a trained Ayurvedic practitioner and can last anywhere from 3-28 days. During that time, a series of individually-customized treatments are carried out to address core imbalances, eliminate toxins, and promote balance.
      Don’t have access to (or $$$ for) an Ayurvedic practitioner? You can recreate Panchakarma at home by adopting simple self-care practices and herbal remedies based on what feels best for you. Start by becoming more intentional about your morning routine and pick up the essential habits: oil pulling, tongue scraping, dry brushing, self-massage, a shower, and warm lemon water, and fit in meditation, gentle yoga, and walking throughout the day. As far as what to eat during the program, it’s recommended to follow a three-day menu consisting of predominantly kitchari (a dish made of rice and lentils that is said to strengthen your Agni (AKA digestive fire) and nourish your body without weighing down your digestive system), cooked vegetables, soups, and teas. 
      But first, take this quick questionnaire to determine your individual Vikruti, or current state, and breakdown of doshas (FYI, most people will have one dominant dosha). For example, if your Vikruti shows you’re Vata-dominant, you’ll want to try taking a Vata-balancing approach to your self-care, eating, and fitness that will counterbalance Vata’s cold and dry energy. Prioritize more grounding and warming activities like self-massage, meditation, and getting plenty of quality sleep, foods like cooked vegetables and soups made with ghee, and activities like yoga, Pilates, or brisk walking. The main takeaway? Practice self-care, eat, and exercise based on what is best for your body and dosha.

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      6 Supplements Experts Say Women Should Take in Their 20s

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      If you’re putting in the work when it comes to taking care of yourself and your body but are still feeling exhausted, vitamins and supplements might be the support your body is yearning for. However, identifying which vitamins you need can be difficult, especially in your 20s. As much as I loved the Flintstones multi-vitamins I took from ages three to 11 (you know the ones), those probably won’t do anything to your adult body. #VitaminsForWomen has over 15.8 million views on TikTok, with ashwagandha, vitamin D, and magnesium topping the charts as some of the most popular and expert-recommended vitamins, but there are hundreds of vitamins advertised on TikTok, media outlets, and influencers’ pages, so it’s easy to get overwhelmed and confused by how much you should be taking each day.
      If you’ve ever googled “What vitamins should I take” and left more confused and overwhelmed than before, same. So I wanted to simplify your request for the perfect supplement routine by clarifying what we really should be taking in our 20s (because the body needs different things at different ages). 
      To curate the ultimate supplement selection, we talked to doctors, pharmacists, and medical professionals about which vitamins you should add to your routine. BTW, everyone has different health goals and preferences so take that into consideration when choosing your daily vitamins, and always talk to your doctor to formulate a routine that’s best for you; this list is based off of suggestions from experts that are meant to serve as a starting point to guide you and your health care team. Read on to find out the expert-recommended supplements you should add to your morning and nighttime routine whether you’re at the beginning of your 20s or entering your 30s.

      1. Magnesium Glycinate
      Magnesium glycinate is one of the highest trending vitamins on TikTok right now with the hashtag #magnesium holding over 535.5 million views, and turns out there’s good reason. “Magnesium glycinate helps reduce stress and anxiety, regulate bowel movements, and improve sleep,” explained Jillian Smith, a registered dietician. According to Mayo Clinic, magnesium supports muscle and nerve function as well as energy production, helping you combat the exhaustion and muscle aches that comes with being a woman in your 20s. 
      Dr. Diana Rangaves, PharmD, RPH says to get the most out of magnesium, you should be taking 350 mg a day, preferably at night as it can help improve sleep quality. Furthermore, it can actually help with certain symptoms. “For those pounding headaches or dreadful hangovers, leave the ibuprofen and aspirin behind and reach for magnesium instead,” Dr. Rangaves recommended. In fact, if you have frequent headaches or migraines, Dr. Rangaves says this could be a sign that your body lacks magnesium (research on magnesium has confirmed it can be effective as an acute treatment option for headaches). 

      2. B Vitamins
      There are eight different B vitamins and each one impacts the body differently, but they’re all known for increasing energy levels. If you’re concerned with energy levels, Dr. Zeeshan Afzal, MD said you should consider adding B vitamins like B3, B6, and B12 to your morning routine. “Vitamin B3 regulates your body’s serotonin and metabolism levels, possibly providing aid to those who suffer from stress or anxiety,” Dr. Rangaves explained. To keep your immune and nervous systems strong and developing, experts recommend vitamin B6. A 2019 study published by the National Library of Medicine proved that a higher B6 intake is associated with lower depression and anxiety in women, making it an ultimate vitamin for women looking to boost their moods. 
      Dr. Dimitar Marinov, MD, Ph.D. said women who are vegans or vegetarians might need to add a B12 supplement as it is usually found in animal products. “Vitamin B12 is necessary for proper nerve function and the production of red blood cells,” says Dr. Marinov. “The recommended daily dose of Vitamin B12 is 2.4 mg, however, vitamin B12 has no toxicity, so even higher doses are safe to supplement.”

       
      3. Iron
      To put it frankly, people who menstruate need to be mindful about their iron intake. “While menstruating, women can lose anywhere from one to six milligrams of iron per pint of blood depending on their average flow, therefore it is necessary to facilitate the production of more iron,” Dr. Rangaves said. Not all women experience low iron, so chat with your doctor about your diet as well as testing to see if you’re getting sufficient iron from food. “Low iron can cause extreme fatigue, chest pains, frequent headaches, as well as shortness of breath, so supplementing with iron could provide relief to some women,” says Dr. Erika Aragona, a board-certified family medicine physician. 
      “The recommended daily dose of iron for women in their 20s is 5-10 mg a day,” Dr. Marinov recommended. “Sufficient levels of iron can improve energy levels, reduce the risk of anemia, and improve overall physical performance.” So whether you’re looking to feel more energized throughout the day or you want to see more progress between trips to the gym, consult with your doctor to see if iron could be a beneficial supplement based on your health concerns and issues. 

      4. Probiotics
      By now, you probably already know how critical gut health is to your overall health. “Gut health is so important when it comes to having a healthy microbiome, balancing immunity (did you know our immune cells line our intestinal walls?), and helping with overall health,” Dr. Aragona said. “Probiotics can help restore good bacteria and promote a healthy system.” Similarly to iron, be aware that digesting large amounts of probiotics can have the opposite effect on the body, giving you a bacterial overgrowth. Experts say when choosing your probiotic, aim toward a colony-forming unit count of 20 billion with at least six different strains listed on the supplement facts. 

      5. Vitamin D
      Vitamin D is most commonly absorbed from exposure to the sun, but during those endless winter months, it can be beneficial to incorporate a vitamin D supplement into your morning medications. “Vitamin D supports an active immune system, a healthy mood, and strong bones, muscles, and teeth,” Dr. Chanté Wiegand said. When selecting vitamin D, Dr. Wiegand advised to choose a D3 supplement. “Vitamin D in the D3 form is better absorbed in the body than D2, encouraging your digestive system to consume calcium and phosphorus—building and sustaining strong bones. Also make sure your supplement has the right other nutrients because vitamin D needs additional ingredients to help the body actually absorb it. “Your vitamin D supplement should also contain vitamin K2, which helps to ensure that calcium is directed appropriately within the body to the bones, not arteries,” Dr. Wiegand recommended. 

      6. Ashwagandha
      Whether you’re experiencing stress in the workplace, in social settings, or in your daily life, studies have shown that ashwagandha is a natural stress reducer capable of providing relief to women in their 20s. “Ashwagandha, an herb that has been used for centuries for its many medicinal purposes, can help with stress by managing cortisol levels,” explained Trista Best, MPH, RD, LD, a registered dietician and nutrition professor. “Cortisol is known as the stress hormone which is produced by the adrenal glands in response to worry.” Best says ashwagandha easily targets cortisol levels elevated due to ongoing and uncontrolled stress. Experts recommend breaking up your ashwagandha intake between two dosages (about 300 mg in the morning and 300 mg in the nighttime). Best known for reducing stress and anxiety, the herb has also been known to increase muscle strength, raise sexual function, and support heart health. 

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