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      People Are Taping Their Mouth While Sleeping—Here’s Why It’s Not Weird

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      Since downloading TikTok a little over a year ago, I think I’ve learned more from one app than I ever did in school. I’ve learned that frost flowers exist (they’re beautiful, look them up), how to do everything better thanks to @brunchwithbabs, and what a day in the life of a sorority girl looks like during #BamaTok. 
      My most recent discovery? Taping your mouth closed while you sleep. I first learned about this hack from Chance Culp in a video where she said she doesn’t remember why she started taping her mouth shut at night but she feels like it’s improved her sleep. I’m lucky enough to usually sleep like a baby without any help (*humble brag*), I was still curious about the benefits of mouth taping. I continued my TikTok scroll to learn why other creators and experts swear by this trick, and it wasn’t long until I was convinced I needed to try it too. Read on to learn more about this wellness trend and why everyone’s including it in their nightly routine. 

      Why tape your mouth while you sleep?
      Before we talk about the benefits of mouth taping, it’s important to understand why it’s being done. And the answer is simple: to avoid breathing through your mouth. But aside from mouth breathing being unflattering and drying out your lips, why is it a problem? 
      According to Dr. Konstantin Pavlovich, who developed a functional breathing technique called the Buteyko Method in 1952, poor breathing can be linked to various physical, neurological, and respiratory conditions. Practicing functional breathing (breathing in and out through the nose into the diaphragm) rather than poor breathing (breathing through the mouth into the chest) has been shown to improve health issues such as asthma, rhinitis, hayfever, anxiety, stress, panic attacks, dental health, craniofacial development, ADHD, insomnia, snoring, and sleep apnea. 
      Founder & CEO of Hostage Tape, Alex Neist echoes this sentiment, saying 25-50% of the population breathes through their mouth during sleep. So if our mouths are opening, taping them shut promotes nose breathing, which then leads to a number of benefits that not only promote better sleep but better overall health. “Mouth taping can reduce or eliminate snoring and apnea for many people, increase oxygen intake and circulation so you have more energy when you wake up, help your diaphragm work properly which relaxes your body for less stress, help reduce inflammation, boost immune system, and reduce bad breath, tooth decay, and dry mouth,” Neist explained. 

      How to tape your mouth
      Before you give it a try, it’s important to learn the do’s and don’ts of taping your mouth. You’re not just sticking Scotch tape over your mouth. There are products specifically for mouth taping so it keeps your mouth closed through the night for your nose to breathe, but doesn’t feel restrictive or hurt to take off. Lalitha Bhowani-McSorley, lead physical therapist and sleep expert at Brentwood Physiotherapy Calgary, said the best type of tape to use when taping your mouth for sleep is a medical adhesive tape, such as surgical or micropore tape. “This type of tape holds firmly without sticking too much to the skin and causing discomfort, while also allowing enough breathability. It is important to note that it should be changed every time,” she said. 
      With mouth taping becoming a more widespread practice, companies are coming out with products to help. “There are companies that sell adhesive strips designed specifically for taping your mouth shut before bed. Other options include hypoallergenic and surgical tapes, which are commonly used on human skin,” says Dr. Katherine Hall, a sleep psychologist at Somnus Therapy. In addition to using the right type of tape to avoid irritation, it’s also important to apply the tape correctly. In this video, board-certified plastic surgeon Dr. Daniel Barrett recommends starting with a small piece of tape right in the center of your lips and gradually increasing the amount of tape used and surface area covered. If you experience difficulty sleeping or other issues related to mouth breathing, talk to your doctor to see if mouth taping may be right for you.

      My experience
      I wish I could say that better sleep and increased oxygen levels were the driving factors for me trying out this technique, but because I am admittedly a little vain, I was mostly influenced to tape my mouth after learning that mouth breathing can change the look and shape of your face. The possibility of it easing my anxiety was also a nice plus, so I was open to giving it a shot.
      As a chronic allergy and asthma sufferer, I was nervous to try taping my mouth shut at first because breathing is already tough for me. I assumed I would end up suffocating in my sleep, and while it was tough to breathe at first, that wasn’t the case. I struggled the first night and had to remove the tape a couple times to take a deep breath through my mouth, but eventually I got comfortable breathing through my nose. By the second night, it already felt natural to fall asleep breathing through my nose, and I continued to sleep well through the night without any of the stuffiness I usually experience. I was also pleasantly surprised that I didn’t find the tape uncomfortable or distracting while I slept. Most mornings I woke up and forgot it was even there. 

      Final verdict
      I can’t say that a few nights of taping my lips closed totally transformed my health, but it has reframed the way I think about my body. A majority of the health issues I face on a daily basis—anxiety, asthma, acid reflux, fatigue, and more—are side effects that can come from mouth breathing. While I do feel an improvement in these symptoms, I’m now more aware of how important it is to listen to your body and embrace its natural state, whether that’s focusing on your posture, breath, or gut health. Most often the answer to your health concerns is right under (or in this case, inside of) your nose. 

      Sleep-Care Is the New Self-Care: Here’s How You Should Upgrade Your Routine More

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      7 Steps to Declutter Your Mind For 2023

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      Every time the new year comes around, we are bombarded with the notion to get ahead by mapping out our list of resolutions. Whether it’s committing to a new gym membership or getting out of financial debt, the new year is that blank slate (or Blank Space, if you’re a Swiftie) you’ve been waiting for. It makes for a great time to do personal reflection and check in with yourself. If you’re like me, your mind can be an incredibly challenging thing to slow down. Here are seven tips to hitting the refresh button mentally so you can declutter your mind and feel capable of taking on 2023.

      1. Look for ways to simplify
      Whether it’s committing to only a certain amount of appointments/commitments a week or getting rid of the clothes you don’t actually wear, find ways to make life easier on yourself. Life can be challenging, and while many things are out of your control, reflect on the habits you have control over. Are you looking for ways to create margin in life, or are you continuously overbooking your schedule? Life will look a whole lot better when you intentionally develop habits that bring you to a place of personal balance. 

      2. Romanticize sleep
      According to The Sleep Foundation, “Women have a lifetime risk of insomnia that is as much as 40% higher than men,” which is why cups of coffee probably sounds so good in the morning. In other words, we do–in fact–need our beauty sleep. So please pass the eye masks and satin pajamas. Prioritize better sleeping habits to make sure your body is reaching its full potential wellbeing. Limit screen time before bed so you can wind down mentally and prepare for snoozing. If going to bed sounds boring, create a personalized nighttime routine you love. After your skincare routine, put on your loungewear, turn on your essential oils diffuser, and curl up to read a good book. 

      3. Write down the “clutter”
      A great way to process your thoughts in a healthy way is by journaling. Even if you only have a few minutes, take a pen to paper or create a note in your phone where you’re able to dive into different thoughts you’ve been dealing with. Maybe you’re stressed and need to write about your work challenges, or maybe you’re grieving the loss of a close friend and need to let out the emotional trauma. Writing is a way of communication that helps us process our emotions through words so we’re able to release any ideas or beliefs we might be holding in our minds. Journaling is a healthy outlet, and it’s a safe place you can look back on as you move forward throughout different seasons.

      4. Make time for alone time
      As I like to say, take yourself out on a date. On the weekends when I’m able to get away from mom duties or home/work life, I love going to a local coffee shop, ordering a latte, and truly engaging with my environment without being interrupted or distracted by my phone. Set one day or different hour blocks throughout your week where you can do something just for you that brings you to life. We are often the most stressed when we haven’t had a chance to take a breather and step away from our schedule to invest in ourselves. Go to the nail appointment, see your dentist, shop for a new pair of boots, or simply relish a delicious croissant by yourself. Do something you love, and make a habit of it to make sure you’re taking care of you. 

      5. Leave the past in the past
      Maybe you went through a tough breakup this year or someone broke your trust. Maybe you struggled at work or made mistakes you regret. Sometimes we don’t deal with negative emotions properly, or we harbor them and let them manifest as unhealthy projections toward other people. Before stepping into a new year, take a moment to identify those negative emotions and do a heart check up. Start by asking yourself questions like: What events significantly impacted me negatively this year? What lies or limiting beliefs have I allowed myself to hold on to from those events that I need to let go of? 
      Whatever it may be, consider letting those things go to move on and truly heal. In order to show up for others, we must first always be willing to show up for ourselves. A new year doesn’t change the hurt. But it is a beautiful reminder that we can choose to start over again and–as my friend told me once–keep pursuing a healthy heart. 

      6. Get active
      There are so many resources and updated research that continuously affirm the importance of exercise. I’m obsessed with spinning and took a spin class at least 3-4 times a week (before having my first baby) because it always makes me feel amazing mentally. After exercise, we often feel clearer and are able to move stagnant energy making us feel stuck, not to mention those feel-good endorphins that get released when you move your body. Whether you love to go for a walk or take yoga class online after work, show your body some TLC by making exercise a priority for your mental health. Not only can movement improve your mood, but you’ll build strength–both physically and mentally.

      7. Do the small things right away
      As a working mom who has a chaotic schedule, one of the ways I’ve minimized what’s on my plate is by choosing to do things right away. Imagine it’s late at night and there’s a pile of dishes in the sink–you’re probably tempted to hold off until the next morning to wash it all. Instead, get in the habit of getting it done right away, or the next free moment you get. When we keep putting off those little things, we end up piling chores or responsibilities until we reach our breaking point, causing more stress and anxiety than if we just take care of it right away. If you have an extra five minutes in the morning before leaving for work, make your bed, drop off the rent payment, or make your next doctor’s appointment.
      Because life can be so busy, “I’ll get to it later” can sometimes set you up for forgetting the task in the long run, or add to your stress levels because you have a subconscious growing to-do list. Avoid the stress, and simply get it done when you can. You’ll be grateful you did it, and you’ll be mentally at ease for prioritizing it.

      The Best Life Lessons You Learn in Your 20s
      According to a Therapist More

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      14 Books Every Woman In Their 20s Needs To Read

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      I gotta be honest— as someone who’s about to turn 22, graduate college, and start life in the big and scary “real world”, I’m scared as hell. For as long as I can remember, I’ve listened to countless songs (“Nothing New” by T. Swift, “Ribs” by Lorde…if you know, you know), watched what feels like hundreds of movies and TV shows, and had a lot of conversations that all revolve around the same gist: your 20’s really are…well, somethin’ else. However, I’ve decided I don’t want to jump into this decade blindly accepting that it’ll be a sh*tshow—and I think a lot of gals in my boat are feeling the same way. 
      Lucky for us, there is no shortage of books to read that are here to help take this “figuring it out” era by the horns. Covering everything from friendships, self confidence, finance, sex, love, and literally everything in between, here are some must reads to make these daunting years be more a bit more fun and at least a little less dysfunctional.

      Michelle Andrews & Zara McDonald
      The Space Between
      If your 20’s are known for anything, it’s that weird gap between being a teenager and being a, like, real adult. While it’s wildly confusing, kind of lonely, and sometimes embarrassing, there’s also a whole lot of magic to be found in the chaos. Michelle Andrews and Zara McDonald, creators of the award-winning pop culture podcast Shameless, are two of the many twenty-something women just trying to make sense of it all. They don’t have all the answers. but they do know that mapping out our place in the world is a little bit easier when we do it together. Filled with comforting wit and brutal honesty, these are their personal stories from heartbreak and mental health challenges to overcoming career setbacks and letting go of fear—but there’s a good chance you’ll find pieces of yourself in there, too.

      Elif Batuman
      The Idiot
      Contrary to popular belief, not every must-read needs to be a non-fiction, self-help moment. In ‘The Idiot’, Selin, the daughter of Turkish immigrants, arrives for her freshman year at Harvard and signs up for classes in subjects she has never heard of, befriends her charismatic and worldly Serbian classmate, Svetlana, and, almost by accident, begins corresponding with Ivan, an older mathematics student from Hungary. Selin may have barely spoken to Ivan, but with each email they exchange, the act of writing seems to take on new and increasingly mysterious meanings. For Selin, this is a journey further inside herself: a coming to grips with the confusion of a first love, and with the growing consciousness that she may be bound to become a writer, even though that’s not what she’s envisioned for herself at all.

      Dolly Alderton
      Everything I Know About Love
      I think the cover of this book truly says it all. When it comes to the trials and triumphs of becoming an adult, journalist Dolly Alderton has seen and tried it all. In this memoir, she vividly recounts falling in love, finding a job, getting drunk, getting dumped, realizing that Ivan from the corner shop might just be the only reliable man in her life, and that no one can ever compare to her best girlfriends. This incredibly funny and occasionally heartbreaking book is everything we’ve ever needed regarding bad dates, good friends and—above all else— realizing that you are enough through all of the terrifying yet hopeful uncertainty.

      A Lonely Girl Is A Dangerous Thing
      Growing up is always hard, but especially when so many think you’re a washed-up has-been at twenty-two. Jena Chung, who was once a violin prodigy, is now a selfish, badly-behaved, full blown sex addict. Her professional life comprises of rehearsals, concerts, and relentless practice; her personal life is spent managing family demands, those of her creative friends, and obviously, lots of sex. But then, she meets Mark– and he sweeps her off her feet. Not only that, she gets the perfect internship with the New York Philharmonic at the same time. Thinking that she finally has the life she’s been dreaming of, everything is brought to a halt when Trump is elected and everything about New York, and herself, changes at the drop of a hat. Jena comes to learn that there are many different ways to live and love and that no one has the how-to guide for any of it–we’re all just trying to become the people we hope to be.

      Natasha Lunn
      Conversations on Love
      Love, while beautiful in all its forms, is really f’ing hard to comprehend and navigate. After years of feeling that love was always out of reach, journalist Natasha Lunn set out to understand how relationships work and evolve over a lifetime. She turned to having intimate conversations with authors and experts to learn about their experiences, as well as drawing on her own, asking how we find love, how we sustain it, and how we survive when we lose it. And we’re not just talking romantic— this richly layered novel covers the loneliness of loss, the psychology of being alone, parenthood, and more.

      Kiley Reid
      Such A Fun Age
      Alix is a woman who gets what she wants and has made a living, with her confidence-driven brand, showing other women how to do the same. So, she’s taken aback when her babysitter, Emira, is confronted while watching Alix’s toddler one night, walking the aisles of their local supermarket. The store’s security guard, seeing a young black woman out late with a white child, accuses Emira of kidnapping two-year-old Briar. Emira is furious and humiliated as it’s caught on video by bystanders, and Alix wants to do everything to make things right. As Emira has no clue what to do with her life, and the video brings forth some baggage from Alix’s past, both women find themselves on a crash course that will upend everything they think they know about themselves and one another. It flawlessly explores the stickiness of transactional relationships, what it means to make someone family, and the complicated reality of being a grown up through a story surrounding race and privilege.

      Alice Finn
      Smart Women Love Money
      One rude awakening of my twenties thus far is that I don’t know how to “be good” with money to save my life. If I only buy two $7 iced lattes in a week instead of five, that’s a win. However, this book takes the conversation beyond saving money and budgeting and introduces us to the power of investing. Drawing on more than twenty years of experience as a successful wealth management adviser, Alice Finn shares five simple and proven strategies for a woman at any stage of their life, whether starting a career, staying home and raising children, or heading up a major corporation. She also provides the tools you need to achieve long-term success no matter what the markets are doing or what the headlines say. So even in the face of uncertainty, you’ll know how to thrive, earn, save, and grow your bag.

      Tara Schuster
      Buy Yourself the F*cking Lilies
      There’s no rock bottom quite like drunk calling your therapist, and Tara Schuster can attest to that herself. By the time she was in her late twenties, Tara was a rising TV executive who had made a name for herself in the industry. By all appearances, she had mastered being an adult. But beneath that shiny image of success, she was a chronically anxious, self-medicating mess whose road to adulthood had been paved with depression, anxiety, and shame. In this story of Tara essentially re-parenting herself through simple daily rituals, she shares insight and advice she wishes she’d received in her early twenties: words that are candid, practical, and hilarious, while still teaching the importance of self-love and acceptance.

      Bianca Sparacino
      The Strength In Our Scars
      The process of healing is one that is indescribably hard to work through, but this book gives insight that can make each step of the way feel a bit more manageable. It tackles the gut-wrenching but relatable experiences of moving on and self-love through beautifully written poetry, prose, and compassionate encouragement you would expect only from someone who relates to the exact situation you’re going through. Ultimately, it comes together to show us that the things in our lives that leave scars do not destroy you—they are moments in which we survived, and in that is a sense of hope.

      Michelle Zauner
      Crying in H Mart
      As we grow, it can sometimes be easy to lose touch with where we came from. Michelle Zauner shares her story of growing up as one of the few Asian American kids at her school in Eugene, Oregon, and how that planted the seed for a need to forge her own identity. She touches on her struggles with her mother’s particular, high expectations of her and on a painful adolescence, yet also on the pureness of bonding with her mother and grandmother during those same years. As she grew up, moving away for college, finding work in the restaurant industry, and performing gigs with her fledgling band led her Korean heritage to feel ever more distant, even though she felt like she was finally discovering the life she wanted to live. However, after receiving news of her mother’s terminal cancer diagnosis while in her mid 20’s, Michelle had a reckoning with her identity and reclaimed the gifts of taste, language, and history her mother had given her.

      Mary Ann Sieghart
      The Authority Gap
      As many women enter the “real world” workforce in their early 20’s, being underestimated, under-appreciated, and underpaid is sadly a universal experience most of us will face, especially in male-dominated fields. Despite all of the progress we’ve made toward equality, we still fail, more often than we might realize, to take women as seriously as men. In this fascinating book, journalist Mary Ann Sieghart provides a startling perspective on the gender bias at work in our everyday lives and reflected in the world around us, whether in pop culture, media, school classrooms, or politics. With precision and insight, Sieghart gathers from a variety of disciplines—including psychology, political science, and sociology—and talks to pioneering women from a wide range of backgrounds to explore how gender bias intersects with race and class biases. Through her conversations and other findings, she offers insights on how to counteract systemic sexism and ways to narrow this toxic authority gap.

      Florence Given
      Women Don’t Owe You Pretty
      Say it with me: we don’t owe men sh*t, especially being pretty. Exploring all progressive corners of the feminist conversation from insecurity projection and refusing to find comfort in other women’s flaws, to deciding whether to date or dump them, all the way through to unpacking the male gaze and how it shapes our identity, this book really does not miss a beat. It’s an accessible leap into feminism for people at all stages of their journey who are seeking to reshape and transform the way they view themselves. In a world that tells women we’re either not enough or doing way too much, its time we stop directing our anger and insecurities onto ourselves, and start fighting back to reshape the structures of our toxic patriarchal society.

      Brianna Wiest
      101 Essays That Will Change the Way You Think
      This was actually the first self-help type of book I ever personally read, and I’m not being dramatic when I tell you that it quite literally changed my outlook on life. It’s been almost two years since then, and to this day, I still go back and read over some select essays when I feel like I need to. This compilation of Brianna Wiest’s published work features pieces on why you should pursue purpose over passion, embrace negative thinking, see the wisdom in daily routine, and become aware of the cognitive biases that are creating the way you see your life. You’ll find pieces of wisdom you’ve been waiting to hear for years, and even better—ones you had no clue you needed but are so grateful you found.

      Aminatou Sow & Ann Friedman
      Big Friendship: How We Keep Each Other Close
      While figuring out self-love and romance are definitely the big themes of your 20’s, the importance of genuine friendship cannot be forgotten. A close friendship is one of the most influential relationships a human life can contain, but for all the cutesy sentiments surrounding friendship, most people don’t talk much about what it really takes to stay close for the long haul. Aminatou Sow and Ann Friedman tell the story of their equally messy and life-affirming “big friendship” in this honest and hilarious book that documents their first decade in one another’s lives through all of the joys and pitfalls.An inspiring testament to the power of society’s most underappreciated relationship, this book invites you to think about how your own bonds are formed, challenged, and preserved, and when it’s time to fight for them or let them go.

      I’ve Already Read 100 Books This Year—Here’s a Recommendation in Every Genre More

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      It Gets a Bad Rap, but Bread Actually Might Be an Underrated Superfood–Here’s Why

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      In a diet culture where fad diets reign supreme, bread has become demonized for its high carbohydrate (and gluten) content and been avoided by the wellness-obsessed for supposedly contributing to weight gain. While carbohydrate-heavy foods–namely bread–have been ingrained as public enemy #1 when it comes to healthy eating or achieving goals like gut health, I think Oprah speaks for us all when she emphatically expressed her love for it in a now-viral TV commercial (see: “I love bread” Oprah memes). So there’s no question that bread delivers on the deliciousness factor, but is it really that bad for your health that you should substitute it for low-carb or gluten-free alternatives? Or could bread actually be…good for you?
      I asked registered dietitians to weigh in and finally put the long-running debate to rest. Read on to find out what they had to say. Spoiler: Bread is not the enemy. It’s time to brush up on those bread-making skills—your gut health may thank you.
       

      Health benefits of bread
      It turns out that other than just satisfying a craving, noshing on certain types of bread can prevent a major case of FOMO—that is, missing out on key nutrients. “Bread can be beneficial to gut health because of the array of fibers, vitamins, and minerals that are found in certain breads,” explained Johna Burdeos, a registered dietitian. “Fiber in particular is essential for optimal gut health. Think of fiber as nature’s broom for the gut—it helps soften stool and get it moving along the digestive tract.” Wirtz pointed out that bread made with whole grains is rich in dietary fiber and prebiotics, AKA compounds that feed the good bacteria in your gut and promote a better environment for the bacteria to thrive on.
      But the health benefits don’t stop there. “Bread can also be a source of resistant starch, which is a kind of starch that can’t be broken down by digestive enzymes,” conveyed Kim Kulp, a registered dietitian nutritionist and owner of the Gut Health Connection. “This undigested starch then ends up in the large intestine where the microbes break it down and produce compounds that decrease inflammation, train our immune system, and protect the lining of the gut.” Of course, bread shouldn’t be the only source of fiber and prebiotics you consume (fruits and veggies are also essential sources of fiber!), but rest-assured, bread packs in more gut-boosting nutrients than diet culture lets on.
      Sure, bread is higher in carbohydrates than protein or fat, but foods high in carbohydrates are an important part of a healthy diet as carbohydrates fuel the body with energy used to support bodily functions and physical activity. What’s more, certain breads are made up of complex carbohydrates—the aforementioned fiber and starchy goodness—that take longer to digest, preventing blood sugar spikes. So you can have your bread and eat it too!

      What about gluten–isn’t it bad for you?
      Going gluten-free seems to be considered the best thing since sliced bread, but is gluten—a protein found in some grains, including wheat, barley, and rye—really that unhealthy? “With Celiac disease—an autoimmune disease that causes damage to the small intestine when gluten is consumed—steadily increasing, also came a large trend in non-Celiac individuals avoiding gluten,” explained Mary Wirtz, a registered dietitian and consultant for Mom Loves Best. It’s important to differentiate between people who are allergic or sensitive to gluten and those who steer clear of it because they believe it’s unhealthy. Of course, gluten is not beneficial if you have Celiac or another sensitivity, and if your body feels better without it, work with your doctor or nutritionist to build a diet sans gluten and fill in nutritional gaps, just like you would any food allergy of an otherwise nutritious food, such as eggs and nuts. 
      However, for those who ditch gluten because they categorize it as a “bad” food, they may want to think twice. As with any health trend, a low-carb or gluten-free diet should be taken with a grain (pun intended) of salt. Just because a way of eating is trendy, it doesn’t mean it’s right for you (always listen to your gut—literally and figuratively).
      Research suggests only 6% of the population is gluten intolerant and about 1% has Celiac. For the rest of us? Gluten-containing products like bread can be a part of a nutritious diet. In fact, swearing off gluten altogether (if you don’t have any of the aforementioned conditions) can lead to missing out on nutritious whole grains, fiber, and micronutrients. Also, gluten-free processed foods are often lower in nutrients and higher in sugar (always check the ingredients!). Bottom line: Despite gluten’s bad rap, gluten-free doesn’t equal healthier, unless you have an allergy or intolerance to it.

      What type of bread should you opt for?
      Not all breads are created equal. Just like all other store-bought foods, some products contain minimally-processed and nutrient-rich ingredients while other products are highly-processed and void of nutrients. As a general rule of thumb, Burdeos suggested opting for whole grain breads (think: 100% whole wheat), which consist of the entire grain, including the parts most concentrated with fiber, antioxidants, B vitamins, and healthy fats, as opposed to refined grains (i.e. conventional white bread, processed bakery items, etc.) that strip a lot of the nutrients away. “When buying bread, look at the ingredients to make sure the first ingredient says whole wheat,” Kulp affirmed. “If the word “whole” isn’t there, then the fiber has been removed.” 
      Another expert favorite? Good ol’ sourdough. Wirtz explained that some research suggests that sourdough bread acts as a prebiotic to feed the gut bacteria. Because it undergoes a fermentation process, eating sourdough bread allows better digestion, promotes higher nutritional uptake of minerals and vitamins, and improves gut health. The main takeaway? Not every type of bread will be high in nutrients, but that doesn’t mean you have to keep it at arm’s length in order to have a healthy diet.
       

      The Diet Culture Myths We Still Believe That Dietitians Say To Ditch ASAP More

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      Stressed RN? You Need To Hear This Psychologist’s Tips for Managing The Holidays

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      Behind the tinsel, fa-la-la-la-las, visions of dancing sugarplums, and feel-good Christmas movies is the harsh truth: The most wonderful time of the year is also the most stressful. Before you write me off as the grinch (my ugly-sweater-wearing dachshund proves otherwise), it’s no secret that holiday stress is real. Need I mention the work rush before the holiday break, mad dashes to the mall and airport, and eating all the cookies in sight? Add to that your bank account feeling the pain from extra Starbucks runs, gift exchanges, party hopping, and playing hostess with the mostest. 
      In a recent survey of over 1,000 people across the U.S., more than one-third of respondents said their biggest concern about the holidays this year is finances, followed by worry or anxiety, maintaining healthy habits, general busyness/feeling overextended, and feelings of sadness/grief/loss. The silver lining? I asked Dr. Beth Pausic, Director of Behavioral Health at health brand, Hims & Hers, to share her Scrooge-proof tips to combat the top holiday stressors. Take notes for making this season (actually) merry and bright.

      Meet the expert
      Dr. Beth Pausic
      Clinical Psychologist and Director of Behavioral Health at Hims & Hers.
      Dr. Beth Pausic is a clinical psychologist and Director of Behavioral Health at Hims & Hers. Dr. Pausic has worked in senior roles at several behavioral healthcare startups. Her experience prior to working in telebehavioral health includes over 15+ years as a Clinical Administrator and Provider in clinical settings.

      Make a plan for your finances
      Playing Santa isn’t all fun and games. Sure, gift-giving has its perks (seeing your BFF’s  expression when she opens the red light therapy wand you scored for her: priceless), but with the social expectations associated with checking everyone off your nice list, not to mention the inflation we’re battling, it can feel like your wallet can’t catch a break. So how can you avoid a Grinchmas? “The most important thing to do is set a realistic budget for yourself,” Dr. Pausic stated. “Don’t overextend yourself and make your financial problems worse. Be honest about what you can and can’t spend.” And consider alternatives to the usual material gifts, like experiences (think: a fitness or cooking class), plants, DIY goodies (coffee scrub and bath bombs, anyone?), or your time. Talk about gifts that keep on giving!
      Dr. Pausic also suggested being open and honest with others about your limits on exchanging gifts or participating in social events. “Having conversations about finances with friends and family can be anxiety-provoking and feel awkward, but if it’s something you’re worried about during the holidays, it’s worth bringing up,” she affirmed. “It’s not easy to allow yourself to be vulnerable and honest when you are in a challenging financial situation, but you are taking better care of yourself by sharing your concerns.” That’s what I call self-care. 

      Set boundaries in advance
      While worry is a normal everyday emotion we all experience, there’s no denying that the holiday season can add an extra layer of stress (holiday madness is a thing). Because anxiety can present itself in different ways and at varying levels of intensity, continuously having check-ins with yourself, paying attention to your body cues, and increasing awareness of your anxiety triggers can make the difference between a meltdown and a jolly holiday. “If possible, minimize or avoid triggers,” Dr. Pausic advised. “If that isn’t possible, have a plan to address your anxiety by minimizing your exposure to these triggers by removing yourself from the situation, setting limits, and having strategies to help reduce your anxiety in tougher moments.”
      Dr. Pausic recommended trying the usual suspects: deep breathing, meditation, and mindfulness. Schedule time for consistent, preventative self-care to help keep tabs on your anxiety and alleviate the effects of it on a regular basis, just like you would your exercise routine. 

      Maintain (some) healthy habits
      Keeping up with your healthy eating and workout regimen is hard enough on any given day, but throw in frigid temps, packed calendars, and temptations everywhere you turn, and the holidays can make even the healthiest women forego their favorite routines. First off, Dr. Pausic pointed out that we’re inclined to become more sedentary during the winter months, so give yourself a break, but do your best to remain active and–if possible–aim to get some level of physical activity several days a week. Adapt your sweat sessions to the winter months by opting for slower, low-impact sweat sessions, like Pilates or yoga. Your body will thank you. 
      So you’ve got holiday soirée after holiday soirée for the foreseeable future, which means food and drinks galore and not enough quality Zzzs. Keep in mind that it’s not all or nothing—instead of swearing off gingerbread cookies and spiked eggnog, enjoy every bite and sip, and listen to your hunger signs. “While you don’t want to deprive yourself, there can be a fine line between holiday indulgence and holiday excess,” Dr. Pausic expressed. “Be mindful if you are eating or drinking more, and plan when you want to indulge and other days when you are a bit more conservative.” And prioritize those 7-9 hours of quality sleep every night to improve your mood, strengthen your immune system, relieve stress, and maintain a healthy weight. Cold and flu season, who?  

      Take frequent breaks
      From Christmas shopping and white elephant exchanges to holiday travel and family get-togethers—on top of maintaining your “normal” schedule—it’s only natural to feel overwhelmed right now. “If you find yourself feeling stressed about these things instead of enjoying them, it is time to take a break,” Dr. Pausic conveyed. “Don’t agree to every invitation and set realistic expectations for all of your activities during the season. It may seem impossible, but you can say “no”—and don’t forget to take care of yourself.”
      Enter: setting boundaries, letting go of “shoulds,” and embracing JOMO. Politely decline any social gatherings that you’d say “yes” to for the sole purpose of satisfying an obligation. Instead of throwing your usual Friendsmas only because your best pals are expecting you to, ask if someone else can take the reins (pun intended). And just because everyone around you is celebrating by decking the halls and baking cookies, you don’t have to partake. Do what feels good for you—even if that means not celebrating at all. Bottom line: Put yourself first. 

      Hold space for all emotions
      Despite this time of year’s theme of holiday cheer, the holidays have a way of intensifying existing feelings of sadness, loss, and grief. “When we are constantly being exposed to images of happiness, family, and being together, it can make your own grief feel even deeper and loss can feel more apparent,” Dr. Pausic explained. “It is OK to acknowledge that getting through the holidays may be hard for you.” You aren’t the only one feeling this way. 
      Whether you’re facing the loss of a loved one, family stress, a recent breakup, or not going home for the holidays, make space for all your emotions, give yourself grace, and don’t put unnecessary pressure on yourself to feel happy. Dr. Pausic listed ways to help ease feelings of sadness/grief/loss:

      Be around others who are supportive
      Consider volunteering some of your time helping others
      Feel what you are feeling. Grief is normal. Don’t force yourself to feel any differently.
      Acknowledge the grief and loss that you are experiencing. Don’t tell yourself or others that you are fine if you aren’t.
      Plan out self-care and coping strategies that work best for you. While it is important to define these for yourself, some examples may be taking a walk, spending time with a friend, trying a new activity, getting some sun, and exercise.
      Reach out to your support network
      Consider talking to a mental health professional
      Be compassionate towards yourself 

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      I Tried the Taylor Swift Treadmill Workout for a Week—Here’s What Happened

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      If there’s one thing you should know about me, it’s that I hate cardio: cycling, HIIT workouts, running–you name it, I hate it. And there’s nothing in the world that can make me do it willingly…except Taylor Swift apparently. When I first saw the Taylor Swift treadmill workout trend on TikTok, I thought to myself “That looks fun,” then immediately questioned “Who am I, and since when does cardio look fun?” But because I’m a Swiftie and I do enjoy walking, I decided to ditch my usual strength training workouts to give the Taylor workout a try for a week. Read on to find out what the workout entails, what happened when I tried it, and whether it’s worth trying for yourself.  

      The workout
      The workout, created by TikTok star Allie Bennett, is simple. All you have to do is walk (or strut, according to Allie) to the beat of her carefully curated playlists. Each playlist starts off with upbeat warm-up songs, then continues with a couple faster-paced songs perfect for running or fast walking, and ends with a slow song or two for the cool down. Pro tip: Make sure the playlist isn’t on shuffle so that the songs play in the correct order. Find your pace to the first song and increase your speed by .1 MPH every time the song changes. The result is a half-hour workout with a mix of low and high-impact exercises customizable to your fitness level and music taste.

      @benntheredonethat
      Replying to @norahhlouise the treadmill strut that started it all is back and BETTER THAN EVER BABY !! this TSTS has TWO running options (bc we all know all too well deserves its own moment 🧣) – let me know if you try this one out !! @benntheredonethat #treadmillstrut #taylorswift
      ♬ hour long taylor swift treadmill strut workout – allie bennett

      My experience
      I started off with Allie Bennett’s original Taylor Swift treadmill workout playlist. At first, I was nervous to strut in front of a bunch of strangers at the gym and had trouble finding the right speed for the first few songs (because not only am I a treadmill amateur, I also have no rhythm), but once I heard “Better Than Revenge,” I started hitting my stride. Despite the fact that the running songs on this playlist—“Shake it Off” and “…Ready For It?”—are some of my favorite hype songs, I was still too nervous to try running, so I kept my pace at a fast walk. The best part of the workout? Strutting to “Style” for the final song. Talk about main character energy. 
      Allie recently released a Midnights treadmill strut playlist, so I knew I had to try that one next since I’ve been listening to the album non-stop for the last two months. I was able to find my pacing much quicker and easier this time, but I still found it hard to stay on beat when each song would slow down during the bridge. This made me think the Midnights album might not be the best to strut to, but I pushed through and even tried (emphasis on “tried”) running to “The Great War.” All the TikToks I’ve seen make it look so fun and easy to run along to Taylor Swift songs, but in full disclosure, I only lasted about two minutes before I had to go back to a fast walk. I was proud of myself for trying though, since I can’t even remember the last time I ran. 
      I rounded things out by trying Allie’s hour-long Taylor Swift treadmill strut playlist. The idea of an hour-long cardio session seemed daunting at first, but after a successful first two days I was interested to see how this workout would go. And it didn’t disappoint. Before I knew it, I was three songs in and reminiscing about high school while strutting along to “Picture To Burn.” I didn’t look at the tracks beforehand, so it was exciting to anticipate what song would come on next, especially when I was surprised with a “Delicate” remix I’d never heard before. This playlist had two different options for the running portion: either “All Too Well (10 minute version)” or “Haunted,” “Out of the Woods,” and “Mr. Perfectly Fine.” Because I’m a true Swiftie, I chose to run during “All Too Well,” but I did more of a five-minute version because, again, I’m out of practice. 

      The verdict
      While I won’t be training for a marathon anytime soon, I can confidently say I’m a cardio convert thanks to Allie Bennett and her Taylor Swift treadmill strut workout. One of the reasons I’ve shied away from the treadmill in the past is because I easily get bored on it, even if I’m watching a show or listening to my favorite podcast. After five minutes, I’d find myself checking the clock to see how much time I had left, but that wasn’t the case with this workout. Focusing on walking to the beat and singing along to some of my favorite songs helped me think about something other than the fact that I was working out. Not only did that make the workout more enjoyable, but it also made it feel like time flew by.
      I also enjoyed how customizable the workout was. Since the intention of them is to walk to the beat, there’s no pressure to walk at a specific speed because everyone’s pace will vary based on their height. Similarly, I like that the running songs can also be fast walk songs if you’d prefer. I’m looking forward to trying out some of the other treadmill strut playlists (crossing my fingers for a Reputation version), and I’ll definitely be incorporating this workout into my gym routine.

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      10 Festive Non-Alcoholic Cocktails to Try This Season

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      With all that celebrating this time of year comes drinks—lots and lots of drinks. And while I’ve never been one to turn down a glass of bubbly (or two), I also know it’s possible to have too much of a good thing. Not only does alcohol wreak havoc on your digestive system, but it can affect mood (that dreaded hangxiety) and overall make you feel blah. It’s no wonder more and more people are becoming sober curious. The good news is there are plenty of bevvies of the booze-free variety that are full of holiday spirit. So whether you’re sober, sober curious, or just in the mood for a mocktail this holiday season, check out this list of 10 alcohol-free holiday drinks to toast with. 

      Source: Camille Styles

      Source: Ahead of Thyme

      Source: Unbound Wellness

      Source: Garnish with Lemon

       

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      I Have Social Anxiety–These Tips Help Me Actually Enjoy Holiday Parties

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      Watch any Hallmark Christmas movie and you’ll see a winter wonderland filled with family and friends, baking cookies, holiday shopping, and a lot of celebration. While I’m fully on board with festive movie marathons and indulging in the traditions that come with the holiday season, there is one part of it that peaks my anxiety: holiday parties. 
      Between the office holiday party, annual family get-together, Friendsmas potluck, and white elephant exchange, it can feel like every weekend is committed to a social gathering. As an introvert with social anxiety, it’s hard to keep up with the constant holiday celebrations, but I’ve learned to prepare for such events in a way that I can enjoy the night and check my anxiety at the door. Ahead, the tips I keep in my back pocket to help me get through holiday parties with ease.

      1. Meditate
      Social anxiety doesn’t just occur at social events. It usually arrives well before the party has even begun, which is why it’s important to set yourself up for success ahead of time. My getting-ready routine not only involves a good playlist and make-up tutorial, but also setting aside some time to meditate before heading out. Meditation is already a part of my daily routine, but on a night when I’m attending a big event that I know will trigger my anxiety, I’ll add a 10-20 minute guided meditation sesh (through either the Unplug or Superhuman app) beforehand to help calm my nerves and get me in the right headspace. Just by prioritizing meditation, I can walk out the door feeling ready to socialize with confidence. 

      2. Practice an affirmation
      Affirmations often go hand-in-hand with meditation practices, but I find they’re also particularly helpful on their own to repeat to yourself during situations that may cause anxiety. The benefits come from repeating the word or phrase over and over again, which creates a focal point to align yourself in the present moment. You can create your own affirmations specific to the situations that cause you social anxiety or you can try some more general sayings, like “I am a friendly person,” “I am confident,” “I enjoy meeting new people,” and “I am relaxed in social situations.” Practicing an affirmation before or during a social event can be a great aid in working through any social anxiety that may arise. 

      3. Bring a friend
      Experiencing any mental health struggles can be especially difficult during this season, but the good news is you don’t have to go it alone. Despite the common perception that we have to face our struggles around anxiety on our own, having friends by my side who understand my anxiety has made it much easier for me to navigate social events. If there’s a party I don’t feel comfortable going to alone, I bring a friend. If simply the idea of attending a social event solo causes anxiety, bring someone you trust and who can be your support system throughout the night as your plus one. You just might find yourself so wrapped up in the holiday spirit that you forget why you were even anxious about attending the event in the first place.

      4. Have a plan
      For me, the lead-up to any event is when my anxiety creeps up. My mind often races between thoughts like, “What if I have no one to talk to?” and “What if I get stuck seated next to someone I don’t know?” I obsess over what time to arrive, what to wear, who is attending, and what will happen at the event. It can become so overwhelming that oftentimes it feels easier to just not attend at all. But over the years, I’ve learned not to let my anxiety get in the way of having fun, because yes, holiday parties can be a lot of fun!  You just have to be mentally prepared with a game plan.
      Anxiety takes over when you feel a lack of control, so for starters, I think of every social anxiety-inducing situation that could happen at the party and come up with a plan. One might be standing alone and not feeling comfortable joining a conversation. In that case, make your way to a space you feel comfortable in and that will make it easier for you to socialize, like the bar/food area or even the bathroom (a lot of people love to socialize in restrooms of restaurants, bars, etc.). You can even have some questions in the back of your mind to ask people if you feel stuck, such as “What are your plans for the holidays?” 

      5. Congratulate yourself
      Living with social anxiety can feel like an ongoing battle. Sometimes you don’t know when or how it will arise. So when you do have to face it, whether at a holiday party or a work dinner, it’s important to remember that just leaving the house is a win. Congratulate yourself for putting on that LBD and spending a couple of hours in a social situation that may make you want to run home and crawl into bed. Try making a list of all the little wins you had that evening, and remember them the next time you are attending a social event. We often forget to stop and take note of what we’ve accomplished, which includes surviving social anxiety during the holiday season.

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