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    This Powerful Ingredient Is Everywhere, and Experts Say It’s the Secret to Immune Health

    Remember when chlorophyll water or sea moss gel was all the rage? Well now it’s time for bee products to have their turn in the spotlight. Whether it’s a honey face mask, bee pollen, or propolis throat spray, it seems like everywhere you turn, there’s a new bee product to try. I’m all for a new wellness trend, so I had to investigate bee products for myself. Spoiler alert: I became a huge fan. Bee products have been shown to have many health benefits, namely improved immunity. But in order to fully understand the different types of bee products out there, their benefits, and how to consume them, I turned to the experts. Ahead, the lowdown on what they had to say.

    In this article

    What are the different types of bee products?
    Today, there are tons of bee products available, but three of the most popular types are superfood honey, propolis, and bee pollen. As you probably already know, honey is the liquid processed by bees–but what may surprise you is the difference between the honey you find in your local grocery store and superfood honey. Dr. Mahmud Kara, MD, a doctor at the Cleveland Clinic and Founder of KaraMD, shared that most honey found in stores have undergone manufacturing and refining processes that rob honey of its beneficial nutrients and compounds. Superfood honey, on the other hand, has not undergone these processes and retains all its benefits. 
    Propolis is referred to as the “glue” or sticky substances that bees pick up from various plants to create their hives. It can be consumed in a variety of ways, whether it’s in the form of capsules, a liquid extract, or a throat spray, and can be found at many health food stores. Lastly, there’s bee pollen, which Dr. Kara said is the combination of plant pollen or residue and secretions that honeybees make while building hives and creating honey. The best way to buy bee pollen is in its 100% raw form. It is usually sold in jars and looks like small, yellow beads (available in some supermarkets and most health food stores). I find the best way to consume bee pollen is sprinkling some into smoothies, yogurt, or a salad.

    What are the benefits of bee products?
    Superfood honey, propolis, and bee pollen all provide immunity to the body in various ways. Kelly Springer, a registered dietician and nutrition ambassador at Wedderspoon, shared that superfood honey includes trace amounts of amino acids, vitamin B, vitamin C, minerals, and antioxidants. She added that including superfood honey in your diet can be extremely beneficial during cold and flu season, as well as before or after a workout. As an added bonus, superfood honey can also be very good for your gut microbiome, which impacts every part of the body, from your brain to your heart. Another perk of superfood honey is its benefits for the skin. Springer suggested making a DIY honey face mask, which can help support healthy and supple skin (adding to my skincare routine as we speak). 
    According to a 2017 study, propolis has anti-inflammatory, antibacterial, antifungal, and antioxidant properties. In other words, adding it into your diet can help reduce inflammation, Dr. Karr confirmed. My favorite way to consume propolis? Using Beekeepers Natural’s Throat Spray. Every time I use it, I immediately feel the effects. As for bee pollen, similar to superfood honey and propolis, it’s packed with numerous vitamins and minerals. Recent studies have even shown that bee pollen can help reduce the risk of disease, blood sugar regulation, cardiovascular protection, and immunity. The health benefits of bee products are extensive, but like adding any new product to your routine, there are some factors to be aware of.

    What to know before consuming bee products
    A large percentage of the population is allergic to bees and bee-based products, so talk to your doctor before adding any bee products into your diet. If you get the green light and decide to try a bee product, it’s important to consider where you buy it from. Choosing brands that are transparent about their sourcing, ingredients, and dosage instructions, ensures you get exactly what you are looking for when buying a bee product. 
    Bee products have been consumed by humans since ancient times as a natural remedy for illness and other ailments. Whether you take a spoonful of superfood honey to help fight a cold, add bee pollen to your smoothie for better gut health, or use a propolis throat spray for stronger immunity, bee products (when consulted by a doctor) can be a great aid in better overall health. 

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    15 Dietitian-Backed Recipes for Spooky Szn

    The leaves have changed, grocery store aisles are stocked with candy, and Halloween decorating is in full swing: Spooky szn is officially here. Halloween might be a one-night-only affair, but I believe you can celebrate all season long. For me, making a big pot of white chicken chili to enjoy while watching Hocus Pocus for the umpteenth time is a must every October. And let’s be real, I need my favorite Halloween candy on hand too. But just because the holiday is all about sweets, it doesn’t mean you can’t stick to your health goals. Keep reading for 15 Halloween recipes that are scary good—and nourishing, too!

    Source: Fit Foodie Finds

    Source: Rachel Mansfield

    Source: Peas and Crayons

    Source: What’s Gaby Cooking

    Source: What’s Gaby Cooking

    Source: Recipe Runner

    Source: Sweet Potato Soul

    Source: Well Plated

    Source: Fit Foodie Finds

    Source: Rachel Mansfield

    Source: Emilie Eats

    Source: Eazy Peazy Mealz

    Source: Cookie + Kate

    Source: Sweet Potato Soul

    Source: Wholesome Yum

    How Experts Make PSLs Super Healthy More

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    8 Products That Will Help You Romanticize Your Life This Fall

    While I could go on about the benefits of fall (the fashion, Gilmore Girls reruns, PSLs, and of course, Halloween), it also has its downsides. With less sunlight and colder weather, fall can be the start of seasonal depression, and many of us may feel a little down or just plain blah. One way to help boost your mood? Romanticize your life. 
    Romanticizing your life is the act of finding joy in the mundane, day-to-day life. It’s easy to get stuck in a routine that just involves moving from one activity to the next, but romanticizing your life allows you to slow down and find joy in the little things. Whether it’s spicing up your wellness routine, investing in your personal development, or changing your evening wind-down, the options for romanticizing your life are unlimited. To help you get started, I’ve put together a list of products to help you romanticize your life for fall.

    Sunrise Alarm Clock
    Do you know what’s not romantic? Your alarm clock. I spent years waking up to the repetitive sound of my phone alarm before investing in a sunrise alarm clock, which was a total game-changer. I fully believe that how you start your day can impact the rest of it. Having a morning routine that begins with the sunrise alarm clock not only sets the tone for my day, it also means I don’t look at my phone first thing in the morning. Instead, I journal and meditate before getting ready for the day.

    Silk Pajamas
    Yes, you can even romanticize your sleep routine. Splurging on a pair of silk pajamas will not only get you one step closer to feeling like a Kardashian, but it will also help you look forward to something as mundane as a nightly routine. I can vouch that switching out a pair of sweatpants and an old T-shirt for these PJs has definitely elevated my sleep game. There’s nothing more luxurious than walking around your home in something that feels as elegant as you are. As a bonus, they’re machine-washable. Available in five colors.

    Mala the Brand
    Pumpkin Latte Candle
    One of the best ways to romanticize your life during the change in seasons is to switch up your home environment, and you don’t have to break the bank to do it. Making small changes, such as adding a fall-scented candle, is a great way to refresh your home. This eco-friendly pumpkin latte one from Mala the Brand is not only seasonally on brand, but also made from coconut-soy wax and phthalate and paraben-free fragrance and essential oils. Can’t you just picture lighting this candle and sitting down with a good read?

    Monika Hibbs
    Gather at Home: Over 100 Simple Recipes, DIYs, and Inspiration for a Year of Occasions
    This coffee table book gives you a little bit of everything. “Gather at Home” is a collection of recipes and DIY crafts categorized seasonally. From making pumpkin cashew coffee creamer to Thanksgiving dinner thankful cards and pumpkin spice blend, this book has the best mix of fall DIYs. It’s the must-have guidebook for romanticizing any meal or special occasion this fall.

    Superhuman
    Guided Meditation App
    As a breathwork facilitator, I believe there’s no better way to romanticize your life than  switching up your meditation routine. I recently started using the Superhuman App, a guided meditation app, and have been blown away by the benefits. It offers a wide array of meditations you can do anytime: while getting ready in the morning for work, going for a walk, or doing the laundry. Every meditation I’ve done resets my mind and helps me look at my environment in a more positive light. To give you another reason to try out the app, they have a meditation called “Romanticize Your Life.”

    dōTERRA®
    Essential Oils
    Essential oils can have a major impact on your living space and your body. Add a few drops of your favorite essential oil to a diffuser and instantly refresh your environment. Each oil has different properties that can affect your body in different ways. For example, lavender is known to be a calming oil that can soothe the skin and aid in restful sleep. Doterra carries so many naturally-sourced oils to choose from, each with its own benefits. Some of my favorites for the fall season include frankincense, which has a warm and spicy aroma that reminds me of fall, and vetiver, which has relaxing properties and makes a great addition to a warm bath. Choose from over 30+ oils.

    Anthropologie
    Pumpkin Mug
    Part of romanticizing your life means treating yourself because you deserve it! Adding a new fall mug to your morning coffee routine is just the ticket to get you excited to wake up and start your day. Because, what’s fall without the pumpkin-spiced latte? And this pumpkin-shaped mug from Anthropologie will be your new favorite go-to for the season. After all, romanticizing your life is about adding joy to your daily routine.

    Bath Salts
    I don’t think there’s a better way to romanticize your life than a warm bath at the end of a long day. Take it up a notch and upgrade your standard bath ritual, starting with these bath salts from Maude. Made with calming salt crystals from the Dead Sea, you’ll immediately feel the detoxifying and relaxing benefits. Soak while listening to music, reading, or sipping on your favorite fall beverage. Available in three different scents. 

    This article is meant to serve as inspiration for boosting mood, not as treatment for seasonal affective disorder, anxiety, or depression. If you think you may be experiencing mental health symptoms, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member.

    Can’t Live Without PSLs? Here’s How Experts Make Them Super Healthy More

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    We All Have a Little Witch In Us—These Wellness Rituals Will Help Bring Out Yours

    No doubt about it–fall is magical. The leaves change into all sorts of vibrant hues, the scent of cinnamon is everywhere you go, and the chill in the air bites in a way that almost feels personal. It’s a season that feels so alive, so it’s no wonder that fall is directly tied to mysticism. So much so that one of the key images of the season is a witch (Hocus Pocus, anyone?). Of course, with that title also comes dated stereotypes of what it means to be a witch: flying broomsticks, evil cauldrons, and a desire to eat children. But the true definition of a witch isn’t so easy to nail down.
    Historically, witches, or people accused of being witches, have come in many different forms, but most of them were women, and they were far from monstrous. Rather, they were masters of wellness, specializing in herbalism, midwifery, and other healing practices. Modern women are turning these rituals more mainstream, finding deep connection to the earth and nature, and leaning into practices that enhance their quality of life. So if you really think about it, embodying your inner witch is in itself a wellness practice. Read on for some wellness rituals that witches throughout the ages have used and loved that will help amplify your health for fall and beyond.

    1. Be more intentional with essential oils
    Scent is known to trigger both emotion and memory, so you can use scent to enhance your sense of self and impact the way you relate to the world around you. Instead of just the typical diffusing lavender oil to relax or sniffing peppermint oil for energy, DIY your own potions (see what I did there?) so you can tap into the kind of energy and emotion you associate with that scent at any time. Sniff or diffuse a wide range of essential oils (eucalyptus, lemon, etc.) and either see how the scent makes you feel or you can associate an affirmation to the smell.
    To take it a step further, blend your own concoction by starting with a base like jojoba or extra virgin olive oil, and pour into a small vial with a roller ball for easier application. Add a few drops of the essential oil of your choice to the base (essential oil alone might be irritating for the skin, which is why you combine with another oil to dilute) to rub onto temples, wrists, or other pressure points when needed. Top off the vial with some flower petals or fresh herbs to enhance the smell while beautifying the blend. As with all rituals, remember that setting an intention for the practice will amplify its effects. Assign a word (like bravery, compassion, or confidence) to your potion and apply the oil to your skin whenever you need to be reminded of that intention. 

    2. Update your bath routine
    Baths have been important for both hygiene and ritual for centuries. Water has often been used not only to cleanse the body, but also your mind and energy. And when you’re intentional about supplementing your bath water with herbs, flowers, or crystals, you can amplify its healing properties. Forget boring bubble bath–there are countless combinations you can create when devising your bath ritual. I like basil or eucalyptus plants to relax muscles, lavender or chamomile to relax the mind, rose petals and basil for skin glow, or crystals like Rose quartz and Amethyst to clear out anxious energy and invite peace into your space. 
    I believe that if you’re drawn to a particular plant or crystal, your intuition is guiding you to use it for your benefit. But if you’re a researcher like me, feel free to hit the books (like here or here) for all the healing properties that plants and stones have to offer. Go wild and apply whatever calls to you. Once again, bath rituals are sealed by the intentions you set for them, so think about what you’re cleansing, renewing, healing, or inviting in.

    3. Light some incense to reset energy in your space
    Many different cultures throughout history have burned herbs and incense as a way to clear stale energy from a space to make it feel vibrant and fresh. With the rise in palo santo and sage becoming more mainstream, it’s important to honor and remember where they come from, so do your research and honor the ritual. For incense, Frankincense and Myrrh are two options that have withstood the test of time and are still known for their healing properties. When it comes to lighting herbs and incense, do your research and find a type that calls to you to clear out space in. your home. 
    And remember, intention has to be at the core of any ritual. If it’s not, the practice is just fluff. Set the intention to clear stuck energy and invite fresh, loving vibes into your home. As the scent lingers, visualize the space being utilized in a way that feels good to you. This is a great ritual to do consistently, especially when you’re using your space as a work-from-home set-up. This ritual can help you meet specific goals at work, or ease out of work mode into relaxation. 

    4. Future journal to become the person you want to be
    You didn’t think I’d write a witchy post without at least one nod to spell-casting, did you? Journaling is a powerful way to cast daily “spells” because you are quite literally alchemizing your thoughts into tangible words on a page. Journaling in itself is a little bit magical. When you journal your intentions for how you want to feel, what you want to be doing, or how you want to be acting in the future, you’re better able to visualize yourself in that future role. This makes it easier to embody yourself in that role now, which is one of the fastest ways to manifest the life you want.
    So go ahead and write about the higher version of yourself. Then focus on all the elements I just laid out: how you want to feel, how you want to act, and what you’d like to be doing in the future. Take a few moments to embody who it is you’ve just written about, and notice how your energy shifts. If that’s not magic, I don’t know what is.

    5. Choose a single-word affirmation for each day
    If journaling feels like too lengthy an endeavor, another quick alchemizing trick is to choose a word or phrase that you want to embody on any given day. For example, if you have a big meeting you’re a little nervous about, “capable” might be your word of choice. Visualize yourself completely personifying this word and feel free to write it down somewhere that will be visible to you all day long, like on a post-it note by your desk. It can be just as powerful to embody a single word as it is to envision an entire future for yourself, so long as you set the intention to make it stick.

    6. Connect with nature on a regular basis
    Science has proven that electrons on the earth’s surface can transfer energy from the ground to our bodies, calming our nervous systems. We know that nature is healing. But guess what? Cultures, tribes, and world religions have known that for thousands of years (including witches). Anyone with a keen sensitivity to shifting energy will argue that the effects of this particular ritual are undeniable. Try earthing or grounding, which involves walking barefoot outside, or forest bathing, which means being in nature (a trail, forest, park, etc.) to reap more benefits.
    Take a moment to feel your bare feet on the ground in whatever way feels comfortable. Visualize any energy that does not serve you being pulled into the ground, feel gratitude for the oxygen that trees and plants supply, and check in with yourself if there are any insights that come up for you. You might be surprised what comes through. This is an especially good ritual for those of us with busy minds because it encourages us to slow down and reconnect to our inner voice of wisdom. Trust me when I say, your nervous system will thank you.

    How Make the Most of Cozy Girl Fall More

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    10 Nighttime Routine Essentials That’ll Make You Look Forward to Bedtime

    If you ask me, there are few things as satisfying as a solid’s night rest. You wake up bright-eyed and bushy-tailed, refreshed and ready to take on the day feeling like a boss. Plus, those dark under-eye circles that no amount of concealer can hide are nowhere in sight. While there isn’t a one-size-fits-all nighttime routine that’ll magically guarantee quality shut-eye, there are some tried-and-true staples to provide the calmness we all need for a good ol’ wind-down. And as someone who will do just about anything to get her beauty rest (because self-care), you better believe I’ve vetted them all. Below are the ten nighttime routines that passed the test with flying colors—from a tasty sleep aid to trusty gizmos. 

    Equilibria
    Rapid Sleep Melts
    A melt-in-your-mouth “treat” that puts you to sleep may sound too good to be true, but this sleep aid checks all the boxes. Consider it the turndown service at your beck and call. The best part? It’s fast-acting. (It has “rapid” in its name for a reason.) We’re talking about falling asleep in as little as ten minutes. Did I mention it’s not only tasty but also sugar-free? It’s made of all-natural ingredients, so you can rest assured it’s doing your body good as soon as your head hits the pillow. Don’t snooze on this find.
    Use code theeverygirl for 20% off your first order at Equilibria!

    Hooga Health
    Red Light Therapy Device
    Forgo the hefty price tag of red light therapy at a spa or trendy health clinic, and instead, go with a DIY device to soak up the regenerative benefits of it in the comfort of your own home. Studies show that RLT can improve sleep quality and duration as well as enhance skin complexion. I’d call that a win-win.

    Primally Pure
    Warm Citrus Spice Room Spray
    Cardamom, wild orange, cinnamon bark, and other wildcrafted botanicals come together to create the warmth and comfort of fall in a (recyclable) bottle. With purifying, antibacterial properties that help to create a peaceful mindset and vibe, minimize stress, and promote relaxation, this spray will take you straight to dreamland. 

    Luxury Sheet Set
    Sleep experts say the optimal room temperature for a healthy snooze is between 65°F and 72°F. Enter: this sustainably-made cooling sheet set that’s thermal-regulating (read: helps maintain just the right body temp), breathable, and ridiculously soft. You’ll fall fast asleep in record time. Available in ten colors.

    Sleep Tea
    Forget warm milk. This soothing herbal tea blend packs a punch with calming and grounding effects on the nervous system, and we’re here for it. The ingredients speak for themselves: Valerian is a natural sedative that may help you fall asleep faster, while catnip can ease restlessness. The main takeaway? No counting sheep needed. 

    2-in-1 Humidifier & Diffuser
    An all-in-one humidifier and diffuser (with a sleek design, might I add), this gadget is a godsend for blissful sleep. Say goodbye to dryness and hello to breathing easy and deep relaxation. The lulling scents of sleep-inducing essential oils, like lavender, chamomile, and ylang-ylang, don’t hurt either. Available in two colors.

    Cushion Lab
    Deep Sleep Pillow
    PSA: Not all pillows are created equal. Do yourself a favor and stop tossing and turning, trying to get comfortable on the pillow you can’t remember when you last replaced. Instead, treat yourself to this heavenly stack. It’s the perfect balance of soft, zero-pressure cushioning and contouring support. And it will undoubtedly have you sleeping like a baby, no matter your preferred sleep position. Added perk: It comes with a no-skin-creases-and-hair-frizz pillowcase.

    MATE the Label
    Tencel Sleep Tee Dress
    If you’ve been catching your Zzzs in the same old T-shirt that’s seen better days, it’s time for an upgrade. This dreamy, ultra-comfy sleep tee dress only gets better with wear. Thanks to its luxuriously soft blend of TENCEL™ and organic cotton fabric (hello, sustainability), getting out of bed will be that much harder. Available in six colors.

    Kindle Paperwhite
    Sometimes, you just need a good book to put you to sleep. In fact, according to a study, it only takes six minutes of reading to reduce stress and increase relaxation. With the Kindle, you’ll have thousands of titles at your fingertips to doze off to Snoozeville with. And although it’s a little pricey, it’ll pay for itself in restful nights of sleep.

    Naturally Serious
    C Your Glow Vitamin C Radiance Oil
    Kill two birds with one stone by giving your sleep and face a mini makeover with this hydrating Vitamin C oil. It combines plant-based 2% THD Ascorbate Vitamin C with a concentrated blend of natural oils and extracts. And the result? The reduced appearance of dryness, fine lines, and wrinkles for brighter, more radiant skin (a major glow-up). While the product may not help you sleep through the night, its formula will work its magic while you snooze. 

    The Everygirl’s Guide to Building a Morning and Nighttime Routine That Works Best for You

    This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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    All Foods Fit in a Healthy Diet–Here’s How This Mindset Changed My Life

    Editor’s Note: This essay discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.
    Disclaimer: I’m writing this story while sipping on a cup of hot chocolate. No, it’s not because I’m throwing all caution to the wind when it comes to nutrition. It’s also not because I’ve run out of coffee. It’s not even because my sugar cravings have gotten the better of me. I’m drinking hot chocolate because there’s a crisp chill in the Chicago air and my entire being wants to be wrapped in the comforting warmth of a cozy, chocolatey bev. In the past, I would’ve considered it an indulgence. Partaking in it would’ve been met with negative self-talk and criticism. I would’ve convinced myself to feel guilty for not opting for green tea instead.
    But I’ve since been introduced to the “all foods fit” model, and it’s radically changed how I view my eating habits and mindset. I’ve spent years trying to heal my relationship with food. It’s taken the combined efforts of therapy, medication, and educating myself on eating disorders. Yet, there was a missing piece: reframing the judgments and associations I’d made with food.

    What is the “all foods fit” model?
    The “all foods fit” model supports a distinctive view: Every food item can be a part of a person’s daily eating plan and meal prep. It’s no secret we live in a culture where labeling foods as “good,” “bad,” “healthy,” and “unhealthy” is the norm. So, it’s all about removing cultural meanings from foods to listen to what your body wants. You may be thinking, “If I eat what I want, won’t I just eat ‘junk’ food all the time?“ While you might first crave the foods you didn’t let yourself eat previously, I can confirm from experience: Variety will find its way back into your daily eating habits. When you don’t label any food groups off-limits, you’ll begin incorporating a wider array of nutrients into your meals and snacks. 
    Removing restrictions is not just about mental health. It’s beneficial for your physical health, too. By following this model, you’ll begin to trust your hunger cues again. This, in turn, becomes body wisdom. Instead of fixating on limitations, you can lean in and listen to what you need. Sometimes that might be carrots. Other times, it might be a cookie. Beauty exists in ditching the rules and letting your needs lead the way.
    Though I found the “all foods fit” model refreshing, it was hard to let go of my ties with fad and elimination diets. Additionally, it was hard to let go of my habitual need to categorize food as “good” or “off-limits.” Below, I dive into the strategies that helped me integrate this model into my eating patterns. What worked for me may not resonate with you, and that’s OK. Before you begin, remember this: Everything in life is a journey. And when it comes to something as individual as our relationship with food, consult a medical professional if there are changes you’d like to make. 

    Strategies that helped me integrate the “all foods fit” model:

    I reflected on why I wasn’t eating certain foods
    It took years to unpack why I had been a vegetarian for six years. It was more socially acceptable to cut out an entire food group (that my mind labeled “unhealthy”) in lieu of constantly turning down whole meals. With support from my therapist, I was able to see the bigger picture of how this eating pattern—and coming to it for the wrong reasons—built a preoccupation with the foods I was cutting out. What’s more, I felt a certain uneasiness around these foods. I no longer trusted my own innate hunger cues. A seemingly simple label such as “unhealthy” suddenly blew up into a full-blown obsession.
    I had to release the false claim that I was a vegetarian for health reasons to begin to heal my harmful view of meat. And though it’s taken years, I’m now incorporating animal protein sources into my meals a few times a week. I encourage you to take a step back and consider the food rules you’ve made for yourself: Why are you cutting out or avoiding certain foods? Why do you no longer keep certain types of food in the house? If you feel uneasy or unclear about the answer to those or similar questions, it could be time to re-evaluate.

    I focused on balance instead of perfection
    At one point or another, perfection has influenced almost every part of my life—from my workouts to my work to my cleaning habits. So it comes as no surprise I would let perfectionism dictate my eating habits. But I wanted to escape that feeling, and I craved a sense of freedom and ease.
    By working with the “all foods fit” model, I accepted that while nutrition is an important need to address, foods can satisfy us in other ways, too. I began to focus on how sated and energized I felt when I had eggs, greens, and toast for breakfast. And I started to see the truth of my cravings for connection and seasonal comfort when I ate spice cake and cider on the couch with a friend. Incorporating this element of mindfulness into my meals helped me. I ate more nutrient-dense foods and chose sweets and treats that nourished me in other ways. 

    I realized I could determine how I wanted to feel about foods
    I began to look more closely at the critique and virtue I associated with other foods. Additionally, I noticed my language and others’ comments during my meals always seemed to linger with judgment. I was either “good” for opting for a salad or expected to feel guilty because I said “yes” to dessert. It became clear to me that the words we use to describe foods perpetuate the harmful narrative we place on food. 
    I taught myself to look outside the phrases that had been ingrained in me. So, I started to shape a new language regarding food. There was nothing more empowering than realizing that I determine how I feel about what I eat. Food became energizing and soul-soothing. It became a source of connection and conversation. 
    My advice: Little by little, bring awareness to the judgmental thoughts when they come up. Reflect on them and perhaps what they’re trying to tell you. An intuitive eating journal can be supportive here. Of course, it’s not always possible to break out a notebook every time you sit down for a meal. However, it can be an effective way to transform judgments into a more neutral, non-judgmental experience. Focus on how satiating a meal is or the aesthetic joy of diving into a dish as opposed to the caloric content or societal associations of that food. You may find that you start to trust your personal decisions around food—from portion size to hunger cues and everything in between.

    I began to consistently introduce foods my past self would have turned down
    While it took time and support, I managed to work my way up to introducing the packaged and processed foods I once feared. I had Pop-Tarts for snacks on occasion and reclaimed my dormant love of ice cream. Similar to my experience with meat, I began to notice that eating these foods more regularly led to a decrease in cravings. Plus, my bingeing habits subsided, and I trusted myself around foods I previously wouldn’t have. If you notice this is an issue for you, try working with a dietitian or consulting a healthcare provider who can guide you along this challenging journey. Together, you can talk about what strategies will work best for you.

    I accepted that everyone eats differently—and no way is “good” or “bad”
    Our culture has long adopted the belief that what you eat defines who you are. Personally, I cringe at the “you are what you eat” adage. Let’s be clear: Nothing about what’s on your plate represents who you are as a person. Learning to embrace the truth that all foods can be part of your eating habits can help you jump off the fad diet wagon. Remember: Ingrained beliefs about food won’t shift overnight. But little by little, as you practice the tenets of the “all foods fit” model, you’ll start to feel food freedom for yourself.

    If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

    8 Secrets Healthy Women Always Use When Eating Out More

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    Most of Us Have Tech Neck—Here Are 10 Easy Tips To Treat It

    Have you ever looked up from your phone after an hour (or more) of scrolling through TikTok and found that your neck feels stiff? Does your upper back hurt after a long day of working on the computer? Are you looking down to read this article right now? If you answered yes to any of those questions, you’ve probably experienced tech neck. You’re not alone, though. With American adults spending over 11 hours a day consuming content, most of us have tech necks and poor posture from using our devices, whether we realize it or not. Luckily, it doesn’t have to be a long-term issue. Read on to learn more about the causes of tech neck and the easy ways it can be treated.   

    What is tech neck? 
    Some refer to tech neck as the lines or loose skin on the neck from constantly looking down at our phones. And while that’s not untrue, it’s important to note this concern is much more than skin-deep. Chiropractors, physical therapists, and surgeons alike have characterized tech neck as the strain and pressure put on the cervical spine due to poor posture. It’s most commonly caused by–you guessed it–looking down at technology. 
    According to William Kemp, MD, a neurosurgeon at the Virginia Spine Institute, this slight change in posture can weigh on us (literally). “The human head already weighs roughly twelve pounds,” he stated. “Even tilting your neck 15 degrees is like 27 pounds of extra strain put on your spine.” That may not seem like a big difference, but over time this can lead to neck and shoulder pain, muscle tightness, muscle stiffness, headaches, numbness, tingling, and overall discomfort. If tech neck is left untreated, these symptoms will likely persist, and additional posture abnormalities like a curved back, hunched shoulders, and forward head posture can occur.

    How to treat it
    Practice neck stretches 
    Mandy Armitage, MD, Medical Director of Editorial Services at GoodRX, recommends stretching to help improve the range of motion and ease tension in the neck. Practice side-to-side bends by bringing your ear toward your shoulder, holding for 5-10 seconds on each side. After completing a few reps, move onto forward and backward bends by lowering your chin to your chest and holding. Then, stretch your chin toward the ceiling and hold again. The next movement is side-to-side turns. Here, a similar motion is made to feel a stretch along the side of your neck. Pulling your chin and head back (not down) to perform a chin tuck can also help stretch the sides of your neck and the base of your skull. An even deeper stretch can be achieved by placing your hand behind your head and gently pulling your head down toward your armpit on each side.

    Try foam rolling 
    In addition to stretching, foam rolling can increase mobility and relieve pain caused by tech neck. Body-alignment specialist Lauren Roxburgh (named the “Body Alignment Pro” by Vogue) shares foam rolling techniques to align the head, neck, and shoulders in her book Taller, Slimmer, Younger. An easy move to try? Lie down with your back against a foam roller. Place the base of your head along the edge of the foam roller. Then, move your head left to right for several reps until you feel the tension begin to release. 

    Try a standing desk or laptop stand
    Despite tech neck also being referred to as “text neck,” our phones aren’t the only culprit. Our desk and computer set-ups are also factors. Just think about how many hours you spend hunched over your computer at work every day. (That number has only increased now that Zoom calls have replaced IRL meetings). This is why posture expert and ergonomist Michael Jones, MS, CErg recommends using a standing desk or laptop stand to prevent tech neck. “Without using a laptop stand, you will notice you start to adopt a slouching posture which increases your risk of tech neck,” he said. “A laptop stand will give you a more upright posture by bringing your monitor up to eye level, thus reducing the risk for forward head posture.” 

    Strengthen your back muscles
    Since the tech neck posture adds so much weight and pressure to our delicate necks and spines, Jones also suggests practicing reverse posture exercises. These strengthen our back muscles to take some of the strain off our necks. He suggests implementing strength training exercises like dumbbell or resistance band rows, rear delt flies, and face pulls. These moves target the muscles in our upper backs, which attach to the occipital bone of the skull. 

    Set time limits
    If you have an Apple Watch, you’re probably familiar with its frequent “time to stand” alerts. While these notifications can be annoying when you’re in the middle of a long meeting, they do serve as an important reminder to take breaks throughout the day. Kemp agrees, suggesting tech neck sufferers “try setting timers for 45-60 minutes at a time, taking short breaks in between to give both your brain and your neck a much-needed break from the stress of technology.” This break is also a great time to take a few deep breaths, do some simple stretches, and reset your posture to help release build-up in the body. 

    Reduce device usage
    I know, I know. (Insert eye roll here.) But there’s a reason why tech neck is a modern-day ailment. Because technology infiltrates so much of our daily lives, it can be beneficial physically and mentally to take time away from our devices. Consider adopting hobbies that don’t include looking at a screen. Perhaps, set up screen time limits on your phone and computer. Cut back on the number of hours you spend looking down at your devices.  

    Take advantage of tech
    This might sound counterintuitive since our use of technology got us into this mess. However, there are ways it can improve our posture. Ingrid Yang, MD is a physician and certified yoga therapist who advocates for the pivotal role that technology can play in our health and wellness: “Studies show that smart wellness wearable tools can help you form new healthy habits by the mind-body connection,” she said. “From good posture to mindful breaks, these devices provide real-time biofeedback to help you become aware of what you’re doing and provide gentle reminders to move into positions that keep you strong and pain-free.” Try utilizing the health app on your iPhone, downloading a habit-tracking app, or wearing a posture corrector that connects to your phone.

    Please consult your doctor before beginning any at-home treatments for tech neck or other related health concerns, and return to the doctor if pain or other symptoms persists. 

    6 Simple Ways to Have Better Posture at Your Desk More

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    Migraines Suck: Here Are 5 Hacks That Make Them Better

    That moment when a run-of-the-mill headache starts to turn a corner and head toward a full-blown, day-derailing migraine—it’s an experience I, unfortunately, know all too well.
    For me, that change could come from something simple. It could come from too much screen time (sorry, TikTok), not eating enough throughout the day, or lighting a strongly-scented candle. Other times, migraines sneak up on me because of hormonal changes, being overtired, or feeling especially stressed or overwhelmed. 
    Although dealing with the head-splitting pain—and, in my case, nausea— that comes with migraines really sucks, I’ve experienced enough of these headaches over the years to know what helps alleviate my symptoms. Migraine-relief suggestions are definitely not one-size-fits-all, but if any of my tried-and-true tips can help someone else feel a little bit better, they’re worth sharing. Read on for the five hacks I rely on to help combat migraine pain.

    1. Hydrate, hydrate, hydrate
    When I feel a migraine coming on, the very first thing I do is stop everything and drink a bunch of water. I try hard to stay hydrated during the day, but I often get distracted by work and life (sound familiar?) and fall behind with my water intake. So, when a headache begins, I do everything I can to get hydrated in hopes that it’ll temper some of my migraine symptoms. 
    My secret weapon here is to have Liquid I.V. packs on hand. I add one to my water tumbler to boost my electrolytes and hydrate faster. Then, I continue drinking water as my migraine progresses to stay hydrated and, hopefully, ease my pain sooner. 

    I started using Equilibria’s Relief Balm after The Everygirl’s CEO, Alaina Kaz, told me it significantly helped her migraines. To be honest, my first thought was, “OK, it can’t be that good.” But I’m here to tell you she was totally right. This topical cream works wonders on my headache pain. 
    When I have a migraine, I generously apply Equilibria’s Relief Balm to my temples or forehead and deeply massage the cream into my skin. I usually spend about 10 minutes doing this over and over until I start to feel the cooling sensation of the balm kick in. Then, it starts alleviating the throbbing in my head.

    Source: Julia Poulter

    Since I often use this balm, I appreciate that it’s made with six all-natural ingredients: coconut oil, shea butter, arnica, menthol, lavender, and rosemary. Paired with full-spectrum hemp flower oil that is Colorado-grown, this product is vegan, gluten-free, and organic, so I can feel good about using it on my skin. 
    If you suffer from migraines, take my word for it (and Alaina’s, too!) and give Equilibria’s Relief Balm a try. It’s become a must-have in my headache arsenal for its fast-acting and soothing pain-relief qualities. I really can’t recommend it enough. 

    Equilibria
    Relief Balm
    Use code THEEVERYGIRL for 25% off sitewide at Equilibria. Both new and returning customers are eligible until the end of the month! Code stackable with subscription savings.

    3. Get out the ice roller
    I first bought this $18 Amazon ice roller to use as part of my morning skincare routine to reduce puffiness. While it does that, it also helps reduce my migraine symptoms because it essentially numbs my face and head as I use it. I keep this in my freezer and pull it out whenever I feel a splitting headache coming on. I start rolling the ice pack all over my face, forehead, the back of my neck, and even the top of my head. Plus, it somehow helps curb the nausea I experience during migraines, too. Trust me with this hack, and hit “add to cart.”

    Amazon | ESARORA
    Ice Roller
    several colors available

    4. Use a weighted sleep mask
    When I experience a migraine, I often feel an intense sensitivity to light and sound in addition to throbbing headache pain. I’ve found that putting gentle pressure on my eyes and forehead while lying down can help temper these symptoms, so I invested in a weighted sleep mask to do just that.
    I especially like the design of the one linked below from Nodpod because it’s a nice, substantial size, is super soft, and doesn’t require elastic or velcro to keep it on. (Plus, you can pop it in the freezer for added cooling relief.) It’s also wearable in several sleeping positions. Before this upgrade, I previously used a small, rectangular eye mask filled with beads that I essentially had to balance on my forehead to feel relief. And, since I’m a side sleeper, that setup didn’t cut it after a while. The Nodpod allows me to sleep in any comfortable position and stays on while I rest. I usually wear it over my eyes, but you can also wrap it around your head. 

    5. Sleep it off
    This final hack may seem obvious, but any migraine sufferer knows it’s important to do. When one of my migraines begins, I step away from my phone, computer, and TV, start hydrating, use my Equilibria Relief Balm and ice roller, and head to bed in a completely dark room with my Nodpod weighted sleep mask. I’m not always in a position to fully unplug from my life and go to sleep when a migraine hits. However, if I can, sleeping off the pain is really the only thing that kicks my migraine to the curb. Plus, getting enough rest on a regular basis helps keep my migraines at bay. 

    Please consult a doctor or health professional before beginning any supplements or treatments. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or health goal. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

    This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More