Wellness

Subterms

    More stories

    • 150 Shares

      in health and weelbeing

      Everything You Need To Know About Your Enneagram Type—And Why It Matters

      by

      If you’re a wellness fan and an incessant Instagram scroller, chances are, you’ve seen numbers appearing in the posts and bios of some of your favorite influencers or maybe also a number and then ‘w’ and another number? This is the influencer’s Enneagram sign and a calling card for self-love and awareness. While Meyer-Briggs has ruled the personality-typing roost in previous years, the Enneagram has quickly become a favorite self-discovery technique.
      Surprisingly, the Enneagram isn’t exactly anything new—it actually has ancient roots, with some arguing that it can be traced back to the geometry of Pythagorean mathematics. Easily proving age ain’t nothing but a number, its popularity today rests on several things: the simplicity of its format (it is made up of nine types, each with different aspects of personality), behaviors, fears, and desires.
      “The Enneagram is a personality typing tool that breaks down the patterns of human behavior into nine distinct types. Each type has a specific motivation, along with basic fears, levels of health, and so forth. It’s particularly helpful in showing us our blind spots and coping mechanisms,” explained Sarajane Case of Enneagram and Coffee. “I think we’re seeing our culture through a kind of revolution—a desire for more self-awareness and inclusion. The Enneagram is a great way for us to create dynamic and open relationships with ourselves and others.”
      And why it’s gained popularity is because once you dig into it, it goes way deeper than just a personality test. “It’s a personalized roadmap for self-growth, relational health, and more,” shared Laura Miltenberger and Jennifer Andrew of XO, Enneagram. “There’s a lot of hope in the Enneagram because it’s all about the freedom to change and grow. It’s not about labels. Instead of just speaking to who you are right now, the Enneagram teaches you about who you have the potential to be.”
      But it doesn’t stop with learning your type. This is just the start of the Enneagram journey. Once you get into it, there are lots of ways it can help you reflect, develop, and evolve your thinking, behaviors, and relationships. To help you get started, we’ve broken it down into nine things to know about the Enneagram or—if you’re already an Enneagrammer—some new ideas from true Enneagram experts.

      Everyone’s Enneagram Journey Is Different
      We come to the Enneagram for all sorts of different reasons. Whether to gain greater confidence and self-awareness, to help us in our work and career, to enhance our relationships, or all of these and more, the Enneagram is an evolving tool for self-discovery and helps foster empathy and compassion for others.
      “I first started working with the Enneagram as a way to better relate to my partner,” Case shared. “We found it initially helpful in understanding our differences. As time has gone on, I’ve worked with the Enneagram to bring more awareness to my own patterns of behavior and how I show up both positively and negatively in my life and the life of others.”
      As friends who work on XO, Enneagram together, Andrew and Miltenberger both found their way to the Enneagram on very different paths. “I first began to use the Enneagram as a holistic health coach,” Miltenberger explained. “I was so impressed with its ability to help my clients find more self-awareness, tools for their relationships, and insight into their typical ways of coping with stress. But when I finally found my own number, I wasn’t just enlightened, I was moved. The Enneagram spoke to parts of myself that I’d forgotten about, important pieces of who I am and who I want to be.”
      It can be an uncomfortable process at first, Andrew said. “It made me recognize some unhealthy patterns I had in my life. It also helped me put words to parts of myself that I’d never been able to describe, which made me feel seen and understood.”

      The Types
      “The Enneagram describes nine different types—nine different ways of seeing the world,” Miltenberger and Andrew explained. “Personality quizzes and assessments often deal with surface behaviors and traits, but the Enneagram speaks to deeper parts of who you are. It doesn’t just teach you about your strengths, it brings light to your shortcomings too. So when used mindfully, it has the power to set you on a path toward the healthiest and most whole version of yourself.”
      The nine Types are commonly known by the following names, but these can differ slightly:

      The Perfectionist – The Rational, Idealistic Type: principled, purposeful, self-controlled, and perfectionistic.
      The Helper – The Caring, Interpersonal Type: demonstrative, generous, people-pleasing, and possessive.
      The Achiever – The Success-Oriented, Pragmatic Type: adaptive, excelling, driven, and image-conscious.
      The Individualist – The Sensitive, Withdrawn Type: expressive, dramatic, self-absorbed, and temperamental.
      The Investigator – The Intense, Cerebral Type: perceptive, innovative, secretive, and isolated.
      The Loyalist – The Committed, Security-Oriented Type: engaging, responsible, anxious, and suspicious.
      The Enthusiast – The Busy, Fun-Loving Type: spontaneous, versatile, distractible, and scattered.
      The Challenger – The Powerful, Dominating Type: self-confident, decisive, willful, and confrontational.
      The Peacemaker – The Easygoing, Self-Effacing Type: receptive, reassuring, agreeable, and complacent.

      These descriptions—from The Enneagram Institute—are just a brief overview of the types. To really get into it and discover which type you may be, it’s important to read detailed descriptions of all of them, Case advised.
      “Once you find your type, you’ll likely know. Reading the description of your type can feel a bit like reading your own journals back to yourself,” Case explained. “I know it’s tempting to take a test and get a quick answer or to rely on someone else to tell you your type. I want to challenge you to take the time to research yourself. You are so worth the exploration.”

      Source: Caroline Sharpnack for The Everygirl

      But How Do You Know When You Know?
      This is a question many on the road through the Enneagram will spend a lot of time pondering. And that’s totally normal. It’s super easy to believe you’re one type, then read about another that resonates and feel confused about which you could be. It’s also very easy to mistype too, as there are lots of similarities between them. “By reading more and by listening to the experience of others who have already discovered their type, you’ll begin to narrow down your dominant type,” Miltenberger and Andrew said. “Tests and quizzes can be fun, but don’t rely on your results, as they are frequently inaccurate. You’re the only one who can discover your type. It takes some introspection, some reading, and a willingness to look at yourself with honesty.”
      And uncomfortable as it may be, it also helps to look at the more negative aspects of the types as well as positive ones to really help shine a light on your true type. “The truth is that we all can or would like to relate to the positive aspects of each type,” Case added. “It’s the difficult or trying elements that force us to get really honest. It can feel a bit like being exposed when we read the lower-level behaviors of our number. When you read a type and your cheeks get red and you want to hide under the table—that may be your number.”
      Both XO, Enneagram and Enneagram and Coffee offer lots of resources on their Instagram accounts to help with this discovery process—even sharing fun memes and videos, which, while lighthearted, can actually further help the identification process and really help bring that lightbulb moment for you.

      What Are Wings?
      Once you’ve found your type or, at least, the one you feel most resonates with you for now, you can explore the wings of that type and drill down into the type on a deeper level. Wings are the numbers directly adjacent to your Enneagram type, so for example, a type 1 would have type 9 or type 2 as its potential wings.
      “They come into play as a way to balance out the personality patterns of our number. We all have both wings available to us, yet we typically lean into one or the other for support. The ultimate goal is to balance out your wings to fully support your personality,” Case explained. “You’re the same type throughout your life, but your wing can actually shift and change as your life does. Think of your wing as what you bring in to round out your personality patterns. You may need something different for that at different stages of life.”
      For some of us, the wing helps confirm our type and solidify it; for others, the wing descriptions could be completely off and help us reassess. But don’t stress about the wings—the most important thing on the Enneagram is to discover your type. It’s OK to remain undecided on your wing. Case has a great podcast episode dedicated just to wings.

      And What About Subtypes?
      Once you’re in the Enneagram zone, you can read on about subtypes or “instincts.” There are three of these, and typically, you’ll figure out one that is dominant for you. They are more primal and instinctual than the personality aspects of the types and wings but are often the powerful subconscious driving force behind many of our life choices and actions. Your dominant one will relate to what is a priority for you—what you need to get what you want from this world and what area of life you usually attend to first.
      “The three subtypes are One-On-One, Social, and Self-Preservation,” Miltenberger and Andrew explained. “Your dominant subtype describes the way you most instinctually interact with the world around you. It describes what you most naturally pay attention to and what you initially respond to. The One-On-One subtype pays most attention to individual relationships, the Social subtype to the group or social structures, and the Self-Preservation subtype to needs and perceived danger. Bringing awareness to your subtype is a great opportunity to create more health and balance in your life.”
      Understanding this adds another layer of insight into all aspects of who you are and why you are, and you can use this to really dig deeper into your self-discovery and development, helping to identify anything you feel is working or not working for you.

      Source: TONL
      You’ve Found Your Type—Now What?
      Your journey doesn’t end with the identification of your type. In fact, this is where it all begins. Working with the Enneagram can help you feel validated, understood, and, best of all, help forge a greater sense of self-compassion. On the flip side, it can also make you confront some of your more challenging aspects. And this is where it can get a little harder but can also be incredibly rewarding.
      The first step to working with it is really about acknowledging your strengths and weaknesses, and then establishing a support plan for them, Case recommended. “Celebrate your strengths and build a life that helps them shine. Open your eyes to your blind spots, noting your motivators and how you receive love, exploring your contribution to relationships, softening your path out of behavior patterns, and finally turning that into something beautiful and sharing it with the world.”
      A good way to do this is to read a variety of websites, books, and Instagram accounts, and listen to podcasts—really get immersed in all the Enneagram resources out there. Many Enneagram experts will also suggest you journal daily, even if just for short bursts on guided topics tailored to your Enneagram type and your discoveries and thoughts. If you’re a list person, make lists of things you’re identifying and learning or what you want to achieve.
      “There’s no wrong way to practice this,” Miltenberger and Andrew added. “Let the Enneagram teach you about yourself. But remember to approach all of these things with a lot of kindness and gentleness toward yourself: You have plenty of time to get to wherever it is that you want to go. You’re multifaceted—for every shadow in you, there’s a diamond, too. You might have growing pains now, but remember that you’re already strong. You might have room for growth, but you’re loved and acceptable already, just as you are.”

      Lean In…
      The Enneagram isn’t just beneficial to your self-acceptance; it radiates out and can be a useful tool in supporting you in the workplace, for your career progression and life goals, and in your relationships. “It’s a tool to allow you access to self-awareness that often takes people decades to figure out,” Case said. “The more aware we are of our own patterns and what we bring to our relationships, our job, and our habits, the more ease we can bring into them through owning our strengths and creating a support plan for our weaknesses.”
      It can really help you work on your compassion and empathy for others as well as yourself. “Since the Enneagram helps you identify your stress patterns and coping mechanisms, it also illuminates which self-care practices will be most vital and impactful for you,” Miltenberger and Andrew pointed out. “And when it comes to relationships, the Enneagram helps you understand where other people are coming from and how to interact with them most effectively. With your work, the Enneagram is amazing for identifying your innate strengths and values, which leads to better career choices and fulfillment.”
      It’s also valuable information to bring into therapy sessions to help a partner or others generally understand you better. “More than anything, the Enneagram is a great tool for language,” Case added. “It gives us a way to express what we’re going through, why we’re going through it, and what we may need.”

      What If You’re Not Happy With Your Type?
      OK, so let’s admit it: On face value, some of the types sound a little more appealing than others. But the Enneagram, in all its egalitarian wisdom, is about just that: equality. There is no best or worst—all the types have their strengths and blind spots, and all are on the path to self-awareness.
      “If you feel unhappy with your type, it probably means you’ve discovered something that your personality has been holding you back from, so there’s a little grieving that comes with that,” Miltenberger and Andrew shared. “We all have different ways of getting in our own way. But awareness is the first step in any sort of change or growth. So try to see this new awareness as an opportunity to find more balance in your life. You’re brave for wanting to look at yourself with honesty and wanting to grow, but be gentle with yourself in the process.”

      To Test Or Not To Test?
      Many experts recommend against doing a test to determine your type—usually because there are so many that can offer inaccurate or misleading results for many of us, and identifying our type or feeling confident we’ve picked the “right” one for us are legit concerns. Mistyping can also be an issue. At this point, it’s probably worth taking a test to reinforce your type or help you see something you might have missed. There’s one test that Case recommends as having one of the best records on accuracy—this can be found at Integrative9.com and is worth a go for us type-TBDs.
      There are also lots of books, podcasts, inspiring IG accounts, and other ways to keep learning about the Enneagram. Tune into Case’s fab podcast Enneagram and Coffee to learn more about her and her wonderful insights.
      XO, Enneagram has a great site full of resources and its Instagram account offers ideas, prompts, self-care challenges, journaling practices, and a direct line to quiz them on all your Enneagram questions. For reading, they recommend The Road Back to You, The Wisdom of the Enneagram, The Path Between Us, The Sacred Enneagram, and The Complete Enneagram.
      Oh, and in case you’re wondering by now, this article was written by a 9 wing 1 who took a few gos at finding her type, but once she did, well, it was a real revelation.

      The Enneagram Type You Should Date, Based on Your Own Enneagram More

    • 100 Shares

      in health and weelbeing

      Mindfulness Is the Underrated Secret to Healthier Digestion

      by

      A few years ago, I was struggling with what felt like constant bloating and fatigue. I could tell my digestion was suffering, and after weeks of trying to take Google’s advice on how to fix it—cutting caffeine, adding probiotics, avoiding all carbohydrates ever—I finally decided to consult an expert. Enter: Jennie Miremadi, MS, CNS, LDN, a licensed functional medicine nutritionist and the person who gave me a path to “beat the bloat” without forcing me to forgo all the foods I love. Her first suggestion was mindfulness in the form of mindful eating, and the concept blew the doors off of my understanding of nutrition.
      Yes, of course, nutrients matter. Microbiome health matters, too. But there’s another piece to the puzzle, and it’s largely absent in most conversations about gut health: our state of mind. I reached out to Miremadi for her expert take on how mindfulness can impact the way our bodies process food. Prepare to see your next meal in a whole new light.

      Meet the expert
      Jennie Miremadi, MS, CNS, LDN
      FUNCTIONAL MEDICINE NUTRITIONIST
      Founder of Jennie Miremadi Nutrition, Jennie uses her five-star methodology to help clients create lasting change and complete wellness through food, health, and nutrition.

      What is mindful eating, and why do we need to practice it?
      At its core, mindful eating reconnects us to our hunger cues. Our bodies have excellent built-in mechanisms to let us know when we need fuel, but many of us learn to overthink and override these systems at some point in our lives because of ingrained food rules or emotional eating. “I see this frequently with new clients who are completely disconnected from their innate hunger signals,” Miremadi explained. “They can’t tell when they are hungry or physically full.” 
      Mindless eating is more common than you may think. The most common example Miremadi sees is something most of us do on a regular basis. “If you’ve ever been watching TV and eating food at the same time, you might find yourself so immersed in your show that you look down and realize that all of your food is gone, and you don’t even know where it went,” she said. “In these kinds of situations where you aren’t paying attention to your natural hunger signals, you may have eaten more food than your body is hungry for, which can leave you feeling overly full, bloated, and unwell.”
      Sound familiar? If you’re having an “I feel seen” moment, you’re not alone! Thankfully, there’s still hope. “Mindful eating is a tool to help you reconnect with your innate hunger mechanisms and, with some practice, you can get this ability back. When you master mindful eating, you are one step closer to ending emotional eating, overeating, and binge eating.”

      How can mindful eating affect digestion?
      Miremadi explained that there’s a major connection between the digestive tract and the nervous system. When your nervous system is in a parasympathetic (relaxed) state, digestion is enhanced (this is also called your gut being in its “flow” state). “This means that you must be in a relaxed state to properly digest your food. When you are stressed and in ‘fight or flight’ mode, your sympathetic nervous system is driving things. When this happens, your digestion slows way down. If you are stressed out, you’re going to have a much harder time digesting your food.”
      “For clients whose digestive issues are being caused by eating in a stressed state or mindless overeating, mindful eating is the key to resolving their digestive issues,” Miremadi said. “I consider mindful eating just as important as diet, labs, and gut supplements. Without implementing it, many of my clients with gut issues cannot receive the complete digestive relief they are looking for.” However, mindless eating is not the sole cause of digestive issues, so if you’re dealing with bloating, stomach pain, etc., talk to your doctor about ways to heal the gut and digestion in addition to mindful eating. “I also see clients whose gut issues involve a multitude of factors. In these cases, eating slowly and mindfully is important for resolving their digestive issues, but it is only one of many necessary changes that they need to make.”

      How to start a mindful eating practice
      While mindful eating comes down to being more present and intentional, Miremadi recommended a short deep-breathing “meditation” to try whenever you’re eating:

      Before you start eating, sit down in a comfortable position. 
      Close your eyes. Inhale as slowly and as deeply as possible. 
      Hold your breath for four seconds. 
      Exhale as slowly and as deeply as possible. 
      Repeat this process five times. 
      Open your eyes. You should be in a very relaxed state and ready to eat.

      As someone who is still benefiting from the mindful eating tools I learned years ago, I can attest to the power of this simple exercise. It may not feel accessible for every meal, but that’s OK. Start small when you’re eating meals alone or at home, and eventually you’ll even start to notice more connection to your food even when you’re out to dinner with friends.
      It may take some time to really feel the effects, but don’t lose hope: After regularly practicing this meditation, limiting distractions during meals, and frequently checking in with my body before, during, and after eating, I crave the foods that feel better for my body and I’m able to finish a meal without falling into a food coma or blowing up like a balloon. Turns out, after years of trying to find the right diet, all I really needed was the right mindset.

      14 Nutritionists Share Their Secrets for Better Digestion More

    • 150 Shares

      in health and weelbeing

      This Workout Is Gisele Bündchen-Approved, and All You Need Is 10 Minutes

      by

      Jumping on a trampoline takes me back to my elementary school days when I didn’t have a care in the world (ah, remember those days?). I remember feeling so carefree and exhilarated as I bounced high into the air and let gravity take over. I figured it would be the closest I’d get to my chosen superpower: flying. But years later, it turns out the trampoline isn’t just reserved for kids, and can actually be good for our health. Enter: Rebounding, the trampoline workout that A-list celebs, like Giselle Bündchen, Kaia Gerber, Goldie Hawn, and Eva Longoria (just to name a few), swear by to stay in tip-top shape. Keep reading to learn about the ins and outs of the fitness trend and reasons why you’ll want to jump on it. 

      In this article

      What is rebounding?
      Rebounding is a type of aerobic exercise that is typically performed on a mini trampoline, otherwise known as a rebounder. The workout involves bouncing on the piece of equipment and can take on various forms of exercise, such as HIIT, dance-based cardio, strength training, barre, and yoga, all using the piece of equipment to intensify the benefits. Bottom line: You can tailor your rebounding experience to fit your fitness preferences and level. Equal parts fun, effective, and efficient, you only need 10-20 minutes for a solid sweat session.
       

      What are the benefits?
      Don’t let the low-impact factor fool you: it brings the intensity (and sweat) while targeting your full body, improving your balance, and challenging your coordination. Rebounding works the entire body, including strengthening and toning your core, back, quads, hamstrings, and glutes (yes, you will feel the burn!), not to mention it boosts endurance and can help relieve stress. Plus, the rebounding movements stimulate the lymphatic system, which helps flush out toxins, bacteria, and dead cells. The easy-on-your-joints exercise also does wonders for bone density and health. In fact, rebounding is used by astronauts to regain bone density and muscle mass when they return from space, and NASA conducted a study that found that rebounding is 68 percent more efficient than jogging. Sold. 
      I’d be remiss if I also didn’t mention the group of muscles between the tailbone and the pubic bone getting all the attention as of late: the pelvic floor. Bouncing supports the pelvic floor and sexual health by working the muscles of the deep core that help bladder and bowel movement, prevent urinary incontinence, and stabilize hip joints. 

      My experience
      To start, I turned to the good ol’ Internet to search for a rebounding 101 video to get my feet wet before diving into an online class. As someone who danced throughout middle and high school, I thought the coordination would come easy to me right off the bat, but I was more focused on not falling (I am accident prone) than the actual workout for the first few minutes. Once I got the hang of it and felt confident enough to take on a class, I looked to the “Bounce” classes from Obé Fitness and the ness, the latter of which Eva Longoria is a devotee. Both online platforms have a free seven-day trial, which I couldn’t pass up. My first thought after trying an entire rebound workout was that I was instantly transported back to my eight-year-old self, except much more winded. 
      So what’s the verdict? I rearranged my guest room for a dedicated rebounding space. After a week of rebounding, I understand why it’s the workout MO for the likes of Giselle Bündchen. The aches I typically feel in my joints after any other cardio-based exercise were non-existent, and I look forward to–dare I say crave–the oh-so-good burn and adrenaline rush felt from squatting it out on the rebounder. Needless to say, I’m a rebounding convert, and I’d give it a 9/10 for effectiveness, efficiency, and enjoyment. As a bonus, the mini trampoline didn’t generate so much as a rattle (apartment and condo-friendly? Check).

      How to start
      As with starting anything new, go easy on yourself and start slow. Passionate about working out outside of the house? Try a rebounding class at a fitness studio near you (i.e. Body by Simone and LEKFIT in LA and the ness in NY) to see if the workout is your cup of tea. IMO, if you love to dance, are looking to switch things up with your current workout routine, or prefer to sweat it out at home, rebounding will be your next go-to. If you happen to already have a rebounder or a friend who can loan you one, online workouts are the way to go, thanks to dozens of online platforms like YouTube, Obé Fitness, or the ness. 
      The best part of rebounding (other than the great workout, of course) is there’s no right or wrong way to do it as long as you approach it safely and practice proper form. Case in point: Take a cue from Goldie Hawn (above) and freestyle it (AKA dance/jump your heart out) to your favorite playlist. 
      But before you jump on the bandwagon (AKA the rebounder), keep in mind that the goal isn’t to jump as high as you can like when you were jumping on the trampoline as a kid. The goal is to keep your body low and engaging all of your muscles: your core, quads, hamstrings, and glutes. Think about pushing down while staying upright. Also, because you’ll be going up and down for most of the workout, choose comfortable, more fitted pieces that won’t be a distraction (read: a sports bra that will keep “the girls” in and happy). Slip on a pair of kicks that support all kinds of motion and keep a towel and water within reach (trust me, you’ll need them!). If you have any conditions that affect your vision or balance, talk to your doctor before trying rebounding to see if it’s right for you. 

      6 Expert Hacks That Will Help You Feel More Toned By Tomorrow More

    • 163 Shares

      in health and weelbeing

      5 Realistic Habits That Have Made Our Editor Feel Like Her Best Self

      by

      As I really get into my “mid-to-late 20s,” I’ve been prioritizing figuring out the habits and routines that serve me and make me truly feel like my best self. Through much trial and error, I’ve found the things that work for me when it comes to living a balanced lifestyle. I not only focus on my physical well-being but also on my mental and emotional health. And of course, I still have bad days and days when I don’t practice these habits, but being able to loosely stick to these things without putting too much pressure on myself has been the key to living a life that I am proud of. Keep reading for the five realistic habits that have made me feel like my best self:

      1. Make myself delicious, well-balanced meals
      Over the past few years, I’ve discovered a new love for cooking and preparing myself meals that are both fun to make and nourishing to my body. I find the process of cooking a meal that’s a little more in-depth to be extremely meditative, and I love experimenting and trying out new things in the kitchen.
      I’ve also learned to invest in nutrient-dense foods because prioritizing my health and general well-being is a genuine expression of self-love. I always make sure that my kitchen is well-stocked with produce, and for years, the #1 staple in my kitchen has been fresh avocados. I put them in and on everything, from salads to pasta dishes to, of course, toast. Fresh avocados are not only delicious and satisfying, but they also provide nearly 20 nutrients, including vitamins, minerals, dietary fiber, and phytonutrients. If you’re looking for some recipes, be sure to check out this FREE handout featuring delicious avocado-based dishes inspired by a Mediterranean-style of eating!

      2. Get active because I genuinely want to
      I have struggled to find a workout routine that works for me for pretty much as long as I can remember. I’m someone who goes through phases of really committing to a specific routine—whether it be taking classes, working out in a gym, or working out at home—only to get burned out after a couple of months and then not really work out much at all.
      I always put pressure on myself to stick to certain “rules,” such as working out a certain number of times per week or even hitting a step goal. However, I’ve discovered over the past year or so that the workout habit that works best for me is one that is flexible and includes activities that I genuinely enjoy. I listen to my body and do whatever type of physical activity suits me best on that particular day, including doing nothing at all if I feel like it doesn’t serve me. I’ve found that I feel like my best self when I fit in physical activity I actually look forward to, and for me, that includes long walks, tennis, and yoga.

      3. Actually make an effort at budgeting
      For most of the years of my adult life, I’ve actively avoided taking the time to budget my money. I’m a pretty laid-back person, so for a long time, I operated with an “out of sight, out of mind” viewpoint. However, I’ve been using a budgeting app for about six months now, and I can confidently say I wish I had started sooner. Having knowledge of the money that I earn, knowing how I spend it, and seeing real-time updates for my spending categories have definitely helped me feel more in control of my life and all the “grown-up” aspects of it.

      4. Make time for something “just for fun” every day
      I have been on a journey of practicing more mindfulness as a daily habit, and one of the main aspects of that is to do more things that bring me joy. I now have made a habit of making time to do something purely for fun every day. Sometimes these things are as simple as reading a book in place of watching TV or calling someone I haven’t spoken to in a while, or sometimes they are more adventurous, such as trying a new restaurant or exploring a new part of my city. I’ve found that in a world where we are often consumed by work and responsibilities, prioritizing fun and joy can be the key to keeping yourself grounded and happy.

      5. Start each morning with journaling and affirmations
      As hard as I have tried to become one, I am just not a morning person. But instead of beating myself up about that, I’ve found that there are other ways to start my mornings off on the right foot. Although I might not be waking up super early and fitting in a bunch of activities before starting work for the day, I can do a few little things while I drink my coffee in order to go into the day feeling balanced and ready.
      I made myself a list of affirmations for 2022, so I like to read those aloud every morning. Then, I’ll do a little bit of journaling, whether that be gratitude journaling, manifestation journaling, or even just open-ended thoughts. I’ve discovered that starting my day in this way helps me work through anything that may be weighing me down so that I can tackle the rest of my day with focus and energy.

      I Tried Blake Lively’s 8 Healthy Habits To Live By—Here’s What Happened

      This post contains a sponsored inclusion of Fresh Avocados — Love One Today, but all of the opinions within are those of The Everygirl editorial board. More

    • 188 Shares

      in health and weelbeing

      Why Are People Taking a Shot of Olive Oil in the Morning, and Should I?

      by

      Every year, there always seems to be a wellness trend that takes the world by storm (CBD and gua sha have entered the chat), and this year, it seems to be taking a shot of olive oil in the morning. If your TikTok algorithm is anything like mine, you might land on videos with juice recipes for PCOS, makeup tutorials, easy breakfast recipes, and the occasional Harry Styles montage (OK, OK—it’s a little bit more than the “occasional” Harry Styles montage). But when I started to see more and more videos on #guthealthtok of people taking a shot of extra virgin olive oil and lemon juice in the morning, I had to see what the craze was all about. Read on for my deep dive into the fad taking TikTok by storm and whether or not a shot of olive oil and lemon juice should be added to your morning routine.

      @yourkoreanunni
      happy skin + gut = try it for a week 😮‍💨 #skincare #health #guthealth
      ♬ original sound – Amahree 💫

      What are people saying?
      If your “For You” page hasn’t fed you videos of people taking a shot of EVOO yet, here is a rundown of what the TikToks are saying: If you take a shot on an empty stomach, it can coat the walls of the stomach, improving mobility throughout the colon, and allow smooth bowel movement and digestion. Some people add a splash of lemon juice for benefits like improved digestive health. Even though it’s currently a TikTok trend, taking a shot of olive oil isn’t anything new: Communities around the Mediterranean have been doing this for decades, and the use of olive oil for both nutritious and medicinal properties dates back to as early as Ancient Egypt. 
      If I’m being honest, taking a shot of EVOO doesn’t sound incredibly appetizing, but I’m all about dissecting wellness trends and figuring out ways to improve my overall health. So I asked experts whether or not the shot was worth the hype. If this trend has sparked your interest as much as it did mine, keep reading to hear what the experts have to say about the benefits of olive oil and whether or not we should hop on this trend too.
       
      Benefits of olive oil
      When it comes to whether or not olive oil is healthy, the rumors are true. Apparently, olive oil is a superfood that contains anti-inflammatory qualities, helps supports the growth of healthy bacteria, and improves brain function. “Olive oil contains polyphenols and a fatty acid profile that may help to diversify healthy gut bacteria and reduce harmful bacteria,” explained Cassie Brown, MS, CHHP. “We need these fats in order to support our cognitive health, proper energy function, and nerve function, and they can help protect against diseases, promote satiety, slow our digestion for proper absorption, help the absorption of fat-soluble vitamins, and help hydrate and keep our cells proliferating.”
      Like other healthy fats, olive oil can help improve your gut’s microbiome. “Healthy fats help your gut absorb certain micronutrients like vitamins A, D, and K, which are key for optimal health,” agreed Tara Bassi, MS, CNS, LDN. It is also very heart-friendly, thanks to its ability to assist in regulating cholesterol and blood sugar levels. Bassi explained that maintaining healthy blood sugar levels can also impact your weight and overall digestive system.

      @mandanazarghami
      this summer we’re getting SNATCHED💅🏼 #summer2022 #oliveoilshot #guthealth #healthtips
      ♬ original sound – Amahree 💫

      So is the trend worth it?
      It is no secret that olive oil is our friend: EVOO makes for a perfect kitchen staple and is great for our everyday diet, but is it necessary to start our mornings with a shot? Brown expressed that there is never a one-size-fits-all approach to treating any symptom, and while there’s a lot of research on the health benefits of olive oil in general, there’s no research backing up that taking a shot of it on an empty stomach is more beneficial.
      Instead, she suggested that you can reap the benefits by pouring it on a salad, mixing it in a dressing, or adding it to a smoothie or meal just like you would any other healthy fat. Bassi agreed that just adding some olive oil to your meals throughout the day would be beneficial. However, every body is different, and just because a ritual is not studied does not mean it can’t make you feel good. If you are interested in trying the EVOO shot, it’s probably not harmful to take it in shot form (unless you have certain conditions that affect fat absorption), so talk to your doctor to identify if the extra dose of healthy fats is right for you.

      8 TikTok Wellness Trends You Can Try at Home More

    • 188 Shares

      in health and weelbeing

      10 Things To Do on Sunday To Set Yourself Up for Your Best Week Yet

      by

      Whether you like it or not, Monday morning is coming. But it doesn’t have to be the stressful bummer of a day we make it out to be. There are productive things to do on Sunday that can not only set you up for success throughout your week but also actually make Mondays—dare I say—enjoyable. In fact, when you spend your Sundays fully recharging, getting ahead, and preparing accordingly, you might even feel excited and motivated to crush that Monday meeting or book a tough workout. Don’t believe me? Read on for 10 ways to give yourself a Sunday reset and have your best week ever. Be warned: You’re about to start enjoying your Mondays.
       
      1. Grocery shop, meal plan, and prep for the week
      Eating healthy can be as simple as being prepared so you have better-for-you options on hand throughout your busy week. Make a plan when grocery shopping and prioritize nutrient-dense foods like fresh avocados, which can serve as an accessible snack or addition to any meal that doesn’t require a lot of prep (perfect for weeks where you’re tempted to grab fast food on the go). The choices you make for your health and well-being are an expression of self-love, so choosing foods that you enjoy and support your health is an important way to invest in your well-being.
      Fresh avocados are satisfying and refreshing and provide nearly 20 nutrients, including vitamins, minerals, dietary fiber, and phytonutrients. They’re as delicious alone as they are in a variety of tasty recipes, which makes fresh avocados an obvious add to your weekly grocery run. If you’re looking for avocado-centered recipes, look no further:  Check out this  FREE handout inspired by a Mediterranean-style of eating!

       
      2. Do a quick tidying
      No matter how busy your week is ahead, it will feel so much more manageable when some of those chores you put off (looking at you, pile of dirty laundry) are taken care of and you start with a clean home. A one-hour deep clean or a quick closet reorganization can make a huge difference in not only your home environment but also how you feel for the rest of the week. If major chores like deep cleaning the bathroom or organizing the hallway closet feel overwhelming, start with a quick cleanup of the kitchen (doing dishes and wiping up counters), tidy up the living room (folding throw blankets and stacking coasters), and declutter your bedroom (that means putting away the clothes on your worn-but-not-yet-ready-for-laundry chair).
       
      Source: Jennifer Kathryn Photography for The Everygirl
       
      3. Unplug
      PSA for whoever needs to hear it: You do not have to (and should not) be “plugged in” 24/7. If your weeks feel overwhelming and Sundays are scary, consider doing a temporary digital detox to reduce stress. Mindless scrolling through social media or peeking at your work email may seem harmless, but they could make you feel drained and waste the last of your weekend. Unless your job requires you to be on call, deactivate all work notifications over the weekend to avoid having your phone become a source of anxiety unless you’re going to set aside intentional time to get ahead before Monday (more on that below). Even if you’re getting ahead on work, try putting your phone on “Do Not Disturb” or putting temporary locks on social media apps so you can truly recharge.
       
      4. Pick out a week of outfits 
      We make a lot of decisions every single day, even just within the first few minutes of waking up: whether or not to hit snooze, when to turn on the coffee pot, what to make for breakfast—no wonder we all feel exhausted and overwhelmed. No matter how big or small, decisions add up; decision fatigue is real. But good news: You can limit your decision making throughout the week by planning outfits (including which shoes you’ll pack to transition into happy hour on Thursday) in advance. You’ll limit some of the decision fatigue throughout the week so you can spend more time on those really important decisions that come up, but you also might find yourself excited for that power outfit or getting to rock your new pair of shoes instead of dreading the week ahead.

      Source: @waityouneedthis

      5. Clean out your inbox
      You already know unplugging on Sundays is important to recharge, but if you have severe Sunday Scaries just thinking about your Monday to-do list, setting aside some time to get ahead might help. Sundays should feel like Sundays (rather than an extension of the workweek), but spending just 10 to 20 minutes intentionally clearing out your inbox or going through all of your messages will help you start your week already feeling ahead. If emails aren’t a source of stress or you do want to unplug, try planning out your meetings and deadlines for the week instead. Just think about how good your Monday morning will feel when you’re already ahead.
       
      6. Set an intention
      At the beginning of the week, we’re always focused on to-do lists and goals, but what about setting an intention or a theme to focus on for the entire week? Setting an intention will help us get excited for the week and will also allow us to replace negative thoughts with phrases that can help us feel less stressed or more confident. To try it for yourself, pick an affirmation or “theme” (like staying present, moving more often, or having more fun) on Sundays and write it every day in your planner so you don’t forget it. Then, live your entire week around this affirmation or theme. Sunday Scaries, who?
       
      7. Check in with your budget and money goals for the week
      Self-care doesn’t always mean bubble baths or face masks. Sometimes, self-care means feeling in control of your finances and independence. While having a detailed financial plan and setting goals can help you reduce money-related stress and achieve what you want in life, feeling in control of your finances doesn’t always require a lot of time and energy. Spend five minutes on Sunday to glance over your bank account and credit card statements. Getting in the habit of frequently checking in can help identify fraud early on and will also give you a good idea of where you’re spending and where you can be saving. Set a financial goal for the week, whether it’s to put a certain amount of cash into your savings account or invest in a course or service that will improve your well-being.

      Source: ColorJoy Stock

      8. Make enjoyable plans for the week
      Got the Sunday Scaries? That’s because there’s nothing during the week that you look forward to (and what a sad way to live!). Schedule your week with more than just work meetings and workouts and make time for things you’ll actually look forward to. For example, schedule in a dinner with friends, when you’ll call your mom, or a couple hours where you want to bake that new recipe you’ve been dying to try. Instead of looking at Sundays like an end to a good weekend, start looking at Sundays as the beginning of a very exciting week.

      9. Schedule workouts
      You schedule meetings, appointments, and plans in advance, so why not schedule your workouts too? Not only will having an 8 a.m. jog or a 5 p.m. workout class on your calendar hold you accountable to make the workouts happen, but when you prioritize your health and well-being just as much as you prioritize a work meeting or coffee with a friend, you’re making a statement that self-care is just as important as every other aspect of your life (because it should be). Treat your scheduled workouts like any other item on your calendar: Show up on time, be prepared, and don’t cancel last minute.
       
      10. Organize your desk space
      A messy workspace, stacks of paper, or a snack wrapper from last Friday can add to the feelings of stress, overwhelm, and anxiety that come with the start of a busy week, so minimize as much clutter as possible on Sunday. Clean out your desk drawers, organize papers or mail, and even wipe down your computer. If you don’t have a designated workspace or solely work in an office, you’ll get the same benefits from detoxing your desktop (AKA deleting that folder of Christmas decor inspo that’s been sitting there since last December), organizing contacts, or installing any updates (to avoid that annoying notification throughout the week).

      8 Things To Do When the Sunday Scaries Set In

      This post contains a sponsored inclusion of Fresh Avocados — Love One Today, but all of the opinions within are those of The Everygirl editorial board. More

    • 113 Shares

      in health and weelbeing

      9 AAPI-Owned Wellness Brands That Will Transform Your Health

      by

      Being an American Born Chinese, I believe I have the best of both worlds—melding Chinese customs my parents passed down to me and my sister with American traditions. Growing up, I studied American history alongside learning how to read and write Chinese. On my family’s Thanksgiving table, you’ll find the usual suspects (you know, turkey, mashed potatoes, and green bean casserole) interspersed between a Chinese version of stuffing, noodles, and a bok choy dish. 
      In light of the recent anti-Asian racism, I’ve never been more proud to be Asian American. And as May marks Asian American and Pacific Islander (AAPI) Heritage Month, I thought what better way to honor and celebrate our cultures than highlighting female Asian American-owned wellness brands that inspire innovation, creativity, and connection in our community and beyond. Keep reading to learn about eight companies to support today and every day. 

      From your skin to your period, Rael has got you covered. Founded by three women from South Korea, including CEO Yanghee Paik, who saw the need for quality feminine care in America, Rael combines high-quality organic materials from the U.S. with cutting-edge Korean manufacturing technology to create clean, sustainable, and cruelty-free products for women. It’s a one-stop shop for women, by women.

      Synonymous with self-care, the act of journaling has become a wellness trend you don’t want to sleep on. Enter: Silk + Sonder. In search of a tool to help her work through her feelings of anxiety and being burned out and unfulfilled, Founder Meha Agrawal discovered the transformative nature of journaling and created a subscription-based journaling model to make self-care a more joyful and personalized experience. Choose from a monthly, quarterly, or annual subscription (included in each journal are guided prompts and wellness trackers). 

      Sisters Julie and Connie Kuo grew up in the male-dominated footwear industry and set out to make a mark for themselves and other women by producing sustainable kicks made from repurposed plastic bottles. An abbreviation for authentic, versatile, responsible, and empowered, AVRE boasts a stylish collection for various types of workouts, not to mention a 3D technology that creates precise sizes, dramatically reducing waste. Oh, and did I mention their shoes are machine washable?

      After getting out of a toxic relationship and going through her own healing transformation through self-care and self-love, CEO and Founder Lin Chen started Pink Moon to create a space of empowerment and abundance. Best described as a platform that marries emotional health and self-love with sustainable beauty, Pink Moon curates a unique shopping experience featuring vetted female-led brands and their eco-conscious and ethically minded goods. Talk about girl power. Browse gua sha tools, vegan lipsticks and nail polish, perfume oils, and so much more (they even have workshops!).

      A cup of tea has always been more than just a beverage for Sashee Chandran. Coming from Chinese and Sri Lankan descent, she has always viewed tea as a form of connection, community, and nostalgia, bringing back fond memories of her childhood. Wanting to recreate the magic of a high-quality tea experience she grew up with without the waste of tea bags, she established Tea Drops, an assortment of bagless, organic, whole-leaf teas. Shop by tea type, flavor, caffeine level, benefit (immune support please!), and mood (can I get some stress relief?).

      When CEO and Cofounder Sarah Paiji Yoo became a new mom, she was determined to find a solution to single-use plastic after learning that all disposed plastics were contaminating the water and food she was feeding her baby. Born out of the lack of household products that didn’t come packaged in plastic, Blueland specializes in eco-friendly cleaning supplies that are as safe as they are effective. Their collection also includes hand soap, body wash, and laundry essentials—all sans harmful chemicals, because a clean, non-toxic home equals better health for you and the environment. 

      When Lulu Ge went off birth control and experienced debilitating cramps, bloating, headaches, and sleepless nights, she was determined to change the narrative around menstrual symptoms as an accepted part of just being a woman. Instead of masking the pain with toxic drugs and more synthetic birth control, she turned to herbal medicine and soon after got the idea to create Elix to provide greater access to the holistic approach for menstrual wellness. Through an online health assessment, you’ll get a personalized herbal treatment plan and be on your way to your healthiest cycle yet. What’s more, all Elix offerings are 100% organic, ethically and sustainably sourced, and vegan and gluten-free.

      After years of living off fast food, Julie Nguyen developed a laundry list of health issues. Not until she changed her diet did she realize the impact food can have on her health and well-being. Julie built Methodology, a weekly meal-prep service, to help people take the guesswork out of creating and maintaining a healthy lifestyle so they can focus their time and energy elsewhere. Customize your subscription based on your diet preferences, cuisine, days needed, and type of meal (breakfast, lunch, dinner, snack). The best part besides the convenience and delicious options? All the food is pre-cooked and delivered in glass jars that are picked up for recycling.

      A daughter of a potter and a farmer, Shizu Okusa was influenced at an early age to appreciate and feel a connection to Earth and nature. You wouldn’t find over-the-counter medicines in her household but rather hot stones and herbal drinks. But her career didn’t always match her balanced upbringing. After working as a Wall Street trader for three years, she knew she was destined for more. After leaving her job and traveling abroad where she learned Ayurveda, she eventually founded Apothékary. A plant-based “farmacy,” the brand offers herbal and adaptogen remedies (all organic, fair-trade, and non-GMO) for everything from skin and gut health to sleep and sex drive. 

      20 Books by Asian American Authors You Need to Read More

    • 188 Shares

      in health and weelbeing

      Don’t Let Swimsuit Anxiety Ruin Your Summer—Here are 5 Ways to Love Your Body More

      by

      When you get that first taste of 70-degree days at the end of spring, the excitement of summer begins to build. But it’s also the time of year when I start to become more aware of my body. Through fall and winter, I live blissfully free of the anxious feelings surrounding what my body looks like. But like clockwork, as soon as the warm weather hits, bathing suit anxiety sinks in. Quite frankly, I am over it.
      Bathing suit anxiety is bigger than just not feeling confident in a bikini. The truth is that the way we view our bodies can have a serious impact on how we live our lives, and developing a positive relationship with our bodies is important for our well-being. According to the Dove Global Beauty and Confidence Report, women and girls are more likely to opt out of important life activities when they don’t feel good about the way they look, and 17% of women claim they won’t even go to a job interview when they’re not feeling good about their appearance.
      We’ve grown up in an era where talk of having a “summer body” is common jargon, but every body is a summer body. Despite what we may have been told, doing workouts you don’t enjoy or trying trendy diet plans isn’t the path to loving your body more. To have an anxiety-free summer, we have to learn to love our bodies by going inward, and these are the steps to take that will help you get there. 

      1. Connect to your body
      Like most things in life, it’s hard to connect with something we don’t fully understand, and your body is one of them. Our bodies do amazing things for us every single day: They allow us to move, breathe, nourish, and pleasure ourselves, yet we often don’t notice it. There are a lot of different ways to connect to our bodies and appreciate them more. One way is through the breath: Breathing is something we do subconsciously (thank you, body!), but taking time every day to scan the body and notice how breath moves through the body can be so powerful. This practice allows you to further understand your emotions, lets you notice where you feel things in the body, and helps you develop a stronger connection to it.
      Another fun way is through self-pleasure. Masturbating means you value yourself enough to give yourself pleasure and reminds you that you deserve pleasure. It can be one of the most powerful ways to show your mind that your body is beautiful and worthy of love. If you don’t already, start incorporating masturbation into your routine. The best way to develop self-love is by practicing it.

      2. Find a workout you love
      If you dread waking up every morning to go to your workout class, why are you going? Exercise does not have to be (and should not be) something you dread doing. There are so many forms of workouts available to us today, from online classes in the comfort of your home, running groups, spin, pilates, yoga, boxing—the list goes on and on. Similar to food or taste in clothes, not everyone will like the same things and it takes time to find what you enjoy. Moving your body and breaking a sweat should be fun; after all, exercise releases endorphins. Our bodies feel good after we exercise (while maybe a little sore), and changing our mindset around working out to be viewed as something we look forward to will help us love and appreciate our bodies even more.

      3. Change the narrative
      For a long time now, women have been told that they have to look a certain way to be happy, find love, and be successful. So it’s no wonder we have anxiety around what our body looks like. We have to unlearn everything we were taught early on and relearn what body positivity is; we have to change the narrative. Sometimes, this can involve real inner work with a therapist to look at why we don’t love our body or internally replacing critiques with compliments, but no matter where you are on your self-love journey, there are some simple steps you can take to create a healthier narrative around your body. 
      The moment you have those negative thoughts about what your body looks like, push them out. Give yourself a list of affirmations to resort to whenever you are not feeling great about the way your body looks. Some examples are, “I am worthy of love in this body,” “I am beautiful,” or “I deserve to be happy in this body.” Tell yourself over and over again how much you love this body until you start to believe it.

      4. Wear clothes that make you feel good
      Fashion is a great way to boost your confidence, but there are also times when clothes can make us feel less than great about ourselves. Get rid of any item in your closet that doesn’t make you feel good when you wear it, whether it’s because it is uncomfortable, no longer fits right, or doesn’t make you confident. Every time you get dressed this summer, choose clothes that make you look in the mirror and say, “I love my body.” It’s the same when shopping for swimsuits or dresses: Choose items that make you feel good and will not have you worrying about the way you look. Fun fact: I only buy high-cut swimsuits now, after years of being miserable in low-cut ones. Fashion should only ever make you feel better about your body, and if it’s doing the opposite, it’s not doing its job. 

      5. Cleanse your social feed
      Your social feed is yours and no one else’s. It should be a place you go to feel inspired, laugh, and be entertained. If you feel worse every time you close an app, it’s time to cleanse your feed. It’s time to say goodbye to those workout videos that make you feel like you’re not “toned” enough or the supermodels and celebrities who have you thinking twice about how you look. If these posts are making you feel worse, it’s not worth it.
      Instead, build your feed with accounts that inspire you, motivate you, and make you laugh. Find one account you love and build from there. You can even make it a habit to cleanse your feed once a month, so if anything negative makes its way in, you can quickly remove it. If the apps altogether are too much, try taking a break for a little while. Social media has a strong impact on our mental health and the way we view our bodies—make sure it is a positive tool for self-love and not the opposite.

      15 Ways To Have Your Healthiest Summer Ever More