Wellness

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      What I Make for Dinner When I Don’t Feel Like Cooking

      by

      No matter what I do or where I am in my life, it’s absolutely inevitable that a couple of times a week, I just do not feel like cooking. But a girl’s gotta eat (and doesn’t always want to order takeout) so an arsenal of easy dinner recipes has a permanent spot in my brain for when I just can’t muster up the will to really cook.
      It’s easy to turn to scrambled eggs or PB&J for those dreaded nights, but I’m here to inform you that that need not be the case. You can make easy meals with just as minimal effort, but that will give you a little more oomph (and ideally, a little more nutritional value). Hitting that sweet spot between minimal effort and filling you up is key, and the balance is one that can be mastered with a bit of trial and error (and for me, the help of my air fryer).
      Looking for some go-to, simple recipes to add to your weekly rotation? We’ve got you covered.

      Source: Gimme Delicious

      Source: Recipe Runner

      Source: Cookin Canuck

      Source: The Modern Proper

      Source: Pinch of Yum

      Source: My Everyday Table

      Source: The Modern Proper

      Source: Tastes Better From Scratch

      Source: Tasty

      Source: Peas and Crayons

      Source: Live Eat Learn

      Source: Morning Star Farms

      Source: Taste of Home

      Source: Taste of Home

      Source: Damn Delicious More

    • 125 Shares

      in health and weelbeing

      7 Things Every Woman Should Change for Better Health RN

      by

      As the wellness content manager for The Everygirl, I’m constantly on the hunt for the very best health tips to bring you, my dear readers, to help you live your best, healthiest, and happiest lives. As soon as I heard about Dr. Taz Bhatia and her mission to empower 1 million women to restore their health and well-being (we stan an ambitious woman!), I knew I had to ask her for all her best advice. Dr. Bhatia, M.D. is board-certified in integrative medicine, a certified nutrition specialist, best-selling author, and NOW Expert. She’s made medical expert appearances on The Today Show and Good Morning America and calls herself “a champion of super women worldwide.” In other words? She’s a royal badass. 
      “I think we all have unique gifts and powers, but stress, circumstances, and responsibilities can erode our ability to see or feel them,” she said. “When we are in our highest health, we attract abundance and uncover our superpowers.” I love Dr. Bhatia because she preaches that there’s a purpose to caring about your health beyond weight loss or because we’re “supposed to.” Being our healthiest gives us access to our best lives and truest selves. Now read on for seven things you can change about your health right now and uncover your superpowers. 

      1. Be in control, know your body, and educate yourself
      PSA: You are the #1 person in charge of your own health. Even with a team of doctors and experts (more on that below!), you should be the biggest advocate for your own health, trust your instincts, and fight for what you know your body needs. Dr. Bhatia wants every woman to know that she is in control of her health and that her well-being can be determined by how she treats and know her body. “Health is in your control,” she said. “It’s important to understand hormone levels, nutritional status, and long term health risks.” In other words, don’t just rely on your doctor to keep an eye out for what’s going on in your body. Educate yourself on the body’s basic functions and keep track of how certain foods make you feel. Most importantly? Trust your body. Your body knows what it needs, so if it’s communicating to you (whether it’s through symptoms, cravings, or emotions), listen. 

      2. Stop trying to “catch up” on sleep
      If you’re sleeping five hours a night on weekdays with the plans of sleeping in until noon on Saturday, it’s not evening out like you hope. “There is no such thing as catching up sleep,” Dr. Bhatia said. “Instead, get into bed at a consistent time every night (ideally before 11 p.m.), and sleep until 6-7 a.m., which helps the hormone axis and keeps hormone levels balanced.” Yes, getting enough Zzz’s is crucial for your health, but you should be getting enough sleep every night instead of aiming for a certain number of hours per week thinking you can “catch up” from shorter nights. Instead of sleeping in on weekends and sleeping less during the weekdays, aim for a consistent bedtime, sleep for a solid 7-9 hours, and wake up around the same time every morning for optimal health.

      3. Rely on whole foods
      We’re all trying to improve our diets and eat healthier, but it’s not always easy (or else we’d all be eating salads for every meal and never be tempted by a Krispy Kreme donut), so I asked Dr. Bhatia for her #1 tip when it comes to healthy eating: What’s most important for our health and what changes will give us the biggest bang for our buck? Dr. Bhatia said that lowering sugar and processed foods is the first step. But it doesn’t have to be as restrictive or as difficult as cutting out all the foods we love (which can actually lead to bingeing and an unhealthy relationship with food!). Instead, the key is focusing on eating more whole foods, which will subconsciously crowd out processed foods and give your body more of the nutrients it needs. “Learning to rely on whole foods rather than foods in a box or a package can be a health game-changer,” she suggested. Build meals around fruits, vegetables, clean proteins, and whole grains. 

      4. Vary your exercise
      So you’re a consistent runner or love your daily barre class? Good for you for moving your body and prioritizing exercise, but if you’re looking to kick your health game up a notch, consider switching up your exercise routine. “Using different muscles and challenging your body is important,” Dr. Bhatia advised. “Sometimes we focus just on cardio or muscle strength, but we have to take it all into consideration for balance.” If you’re a marathon runner and love a daily jog, consider taking a day off and adding some weight training into your routine. If you’re a gym rat who spends all your time in the weight room, consider throwing in some treadmill action from time to time. Working toward a goal and doing one type of workout is great, but we need a variety of exercise to stay challenged, work our muscles, and be our healthiest. 

      5. Get your supplement routine right
      One of the most asked questions I get as both a wellness editor and a holistic health coach is, “What supplements should I be taking?” There’s no doubt that the supplement world is confusing AF: Between probiotics, collagen, vitamins, and countless brands with pretty packaging, it seems like a new brand or supplement comes out every day that many of us feel like we need to achieve optimal health. Do we need shelves full of supplements and a budget for the latest trends? The answer: no. To simplify, Dr. Bhatia universally recommends most women could benefit from taking a methylated B vitamin, omega-3 fatty acids, probiotics, and magnesium, as these each help women’s health pathways, but since supplement needs vary based on body, diet, and health history, it’s important to come up with a personalized plan with your doctor.

      6. Build a medical team that works with you
      Especially as women, many symptoms or issues go undiagnosed and untreated because of the fear that we’re being “dramatic” or because of a doctor who doesn’t take the time to listen. Dr. Bhatia stresses the importance of trying new doctors, nutritionists, specialists, and gynecologists until you form the care team that feels best for you. She said, “If you’re struggling to diagnosis or identify symptoms, don’t give up. It’s not in your head!” You deserve a care team that makes your well-being and feelings their #1 priority, so search around until you find a doctor that gets you, listens to you, and trusts your opinion. Finding a doctor really is like dating to find “The One!” Oh, and IDK who needs to hear this, but no, it’s not just in your head. Yes, you do know what’s best for your body, and you can find a treatment, plan, or fix to anything that doesn’t feel right. 

      7. Craft a life and routine you feel good about
      “Restoring your health means crafting a life and routine where your energy flows and your mood is consistent,” Dr. Bhatia said. After all, your physical health is integrally related to your happiness. If you have a job that’s unfulfilling, are in a relationship that doesn’t make you happy, or live in a city you’re dying to get out of, it’ll show in your physical health. Know that self confidence is just as important for your well-being as a nutritious diet and eight hours of sleep, and happiness is a key factor for optimal health. “Health starts with you,” she advised. “How you feel about yourself is the vibration or rhythm of your life, so make choices from a place of abundance instead of lack or fear, and then just go for it!” Now that’s the kind of doctor advice I can get behind. 

      50 Positive Affirmations You Should Tell Yourself More

    • 138 Shares

      in health and weelbeing

      15 Sunday Rituals to Set You Up for an Amazing Week

      by

      The most unrelatable thing about me: Sundays are my favorite day of the weekend. I know that’s almost as annoying as if I said I love running or salad is my favorite food (both of which are untrue, BTW), but Sundays are no longer a sad ending to the weekend or a scary start to the weekdays (Sunday Scaries are real!). Instead, Sundays are the make-or-break day that I use to set up my entire week for happiness and success. Get rid of your Sunday Scaries and make the most of the day off with these 15 rituals that will set you up for a successful week:

      1. Meal prep
      The most basic of Sunday rituals, meal prepping is a crucial way to ensure your week is set up for success and that you have easy, healthy meals, even on your busiest days. The key is to do the kind of meal prepping that works best for you. Maybe planning out meals and grocery shopping is enough or maybe you want to prepare some basic dishes to reuse during the week, like roasted veggies or healthy breakfast muffins. You can also prepare ingredients instead of meals to make cooking easier throughout the week: boil eggs, slice lemon wedges, or wash and chop veggies.

      2. Pick a theme for the week
      We’re focused on to-do lists and goals, but what about setting an intention or a theme to focus on for the entire week? We can replace negative thoughts with phrases that are not only better for us but can also help us be more confident or feel less stressed, and we can set intentions for each week that will help us live our best lives. Every Sunday, pick an affirmation or “theme” (like staying present, moving more often, or having more fun) and write it every day in your planner so you don’t forget it. Then, live your entire week around this affirmation or theme.

      3. Go extra on self-care
      A little self-care Sunday is nothing new, but going all out on skincare, haircare, and overall TLC will not only help you feel relaxed and pampered going into the week, but you’ll also look and feel your best. First, set the mood: dim the lights, light candles, diffuse essential oils, turn on relaxing music, and put on a cozy robe. Stock up on all the luxurious products you love, whether it’s a CBD bath bomb or a high-quality hair mask, and get ready for a full day of pampering. Take a bath (or have a luxurious shower), indulge in dry brushing or exfoliating, give yourself a facial massage for relaxation and de-puffing, and finish off with a manicure or pedicure in your favorite color. 

      4. Make to-do lists (based on life goals)
      Making a to-do list is no revolutionary ritual, but are you making to-do lists with long-term goals in mind? Before making your weekly to-do list, ask yourself where you want to be in 5-10 years. Everything on your to-do list should help you take step toward achieving these goals. For example, strategize business growth, spend 30 minutes taking an online class, or work out if your goal is to be more active. In other words, to-do lists of even the simplest tasks should have a long-term perspective.
      Making your to-do list with goals in mind will show you where you should be spending time and where you can be spending less time. Of course, you’ll always have to do the mundane house chores or tedious tasks, but figure out where you can outsource these items and prioritize what will get you closer to your goals so you make sure to get it done (yes, that means doing that workout or brainstorm meeting you’ve been putting off). 

      5. Put on your favorite outfit
      The littlest rituals or habits can make the biggest difference in boosting your mood and setting the tone for the rest of the week. To beat the blues that come with the end of the weekend, save your very favorite OOTDs for Sundays. Whether that means the fancy loungewear that feels luxurious AF or the trendy sundress that makes you feel like a style star, put on the outfit that makes you feel your best from head to toe and get ready to take on the week ahead. 

      6. Get your inbox to zero
      If your Monday mornings feel like a whirlwind starting the second you wake up, set your week up for success by getting ahead. While Sundays should feel like Sundays (rather than an extension of the workweek), spending just 10-20 minutes getting some work done will help you start your week already feeling ahead. If emails are a source of stress, tackle your inbox, or if scheduling feels like a tedious task on Monday mornings, plan out your meetings and deadlines the day before. Just think about how good your Monday morning will feel when your inbox is already at zero and your calendar is planned out! 

       
      7. Read
      I’m the queen of excuses when it comes to reading more often. “I’m too tired,” “I don’t have any new books,” and “How am I expected to do anything else in my free time when all six seasons of Sex and the City are on Hulu!?” are excuses I use on a regular basis. But reading is not only enjoyable, it’s also good for you. Whether it’s winding down before bed on Sunday night, spending some time in the afternoon, or the ritual you look forward to when starting your day, fit in some more time to read. As for what to read? Start with books that will boost your mood or the most anticipated books of the season. 

      8. Tidy up your home
      Dishes in the sink or laundry piled on the chair (we all have that one chair), can prevent you from feeling fully relaxed while going to bed at night or could make you more stressed to start the next day. Clutter in your space can translate into clutter in your mind, so dedicate a short amount of time on your Sunday to run the dishwasher, wipe off kitchen counters, and put away laundry that has piled up in the bedroom. A less cluttered bedroom will help you sleep at night and a clean kitchen will make you happier the next morning. 

      9. Check your bank account and make weekly goals
      Self-care doesn’t always mean bubble baths or face masks. Sometimes, self-care means being an independent adult and doing what you can to feel in control of your finances. 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. At the beginning of every week, take a minute to glance over your bank account and credit card statements. Getting in the habit of frequently checking 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.

      10. Schedule workouts
      You schedule meetings, appointments, and plans in advance, so why not schedule your workouts too? Not only will having a 10 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 you-time just as much as you prioritize a work meeting or dinner 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.

      11. Detox your desk space
      For the most productive, positive start to your week, your workspace should be clean and organized (remember: clutter in your space can translate into clutter in your mind!). A messy workspace can add to the feelings of stress, overwhelm, and anxiety that comes 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 workspace, you’ll get the same benefits from detoxing your desktop (AKA deleting that folder of Christmas decor inspo that’s been sitting there since December), organizing contacts, or installing any updates (to avoid that annoying notification throughout the week).

      12. Get outside
      No Sunday Scaries here: Being in the great outdoors can boost your mood and help ease stress to feel happier and more relaxed. Even just 20 minutes sitting in a park or going on a walk can elevate your mood and help foster important skills that contribute to happiness, like confidence, kindness, and the feeling of awe. For an instant mood boost, get outside on your Sunday: Sip a morning coffee on your balcony or porch, go on a bike ride, or even sit by a window to reap some of the benefits. If you have free time, consider spending it at your local park or beach instead of on your couch, and if you’re planning to work out, take it outdoors for an instant mood booster that will make you feel good for the rest of the week.
       

      13. Pick out your outfits
      Decision fatigue is real, people! 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, and what to wear (which is approximately 100 different decisions). The little decisions add up to feel so overwhelming that we become unable to make even the most basic decisions. To limit and avoid the mental exhaustion and decision fatigue many of us experience regularly, take away as many little decisions as possible before your week even starts. Picking out a week’s worth of outfits on Sunday means that your energy can go to more important things during the week, like important work projects (or, you know, what to order for lunch). 

      14. Get sexy
      No, getting sexy is not just for Saturday night. Whether it’s a little ménage-à-Moi, having a check-in with your partner about what you want to try more of this week, or just making a list of the things that brought you pleasure today (a silk nightgown, a cup of coffee, sleeping in, etc.), take some time to tap into your sensual side. Bonus: Checking yourself out in the mirror and putting on a playlist that gets you going will set up the rest of your week for more confidence, pleasure, and enjoyment, both in and out of the bedroom. 

      15. Take time to do nothing
      Sundays often come with so many “shoulds.” “I should be grocery shopping,” “I should be doing laundry,” or “I should be getting ahead with work.” While many of the rituals listed in this roundup are “shoulds” that will help you have the best week ever, there’s also another important ritual you need to set you up for a better week: doing nothing. Instead of waking up to rush from one thing to the next, make your coffee, turn on your music, and just be. More

    • 100 Shares

      in health and weelbeing

      7 Hacks That Have Transformed My Cooking Routine

      by

      I’m a firm believer that when it comes to cooking, you either love it or loathe it, and that’ll never change. For most of my life, my feet were firmly planted on the side of hating cooking—that is, until I started relying on cooking hacks that would easily transform raw ingredients to a meal on a plate.
      Unless I’m cooking with friends or family, 99 percent of the time, I want to get it over with as quickly and efficiently as possible. I envy people who enjoy chopping and grating and treat cooking like the ultimate form of self-care—I’m just not one of them. So instead of forcing myself to be, I use a few go-to tricks to make homemade meals in a way that doesn’t make me feel like it took all day.
      Ready to transform your cooking skills? These are some hacks I use in the kitchen that have transformed my cooking experience from dreaded to enjoyable.

      1. I treat myself to Blue Apron

      One of my biggest issues with cooking used to be that I would eat the same five or so meals over and over again. Even if they’re five meals I really like, it quickly gets boring and makes the cooking process feel redundant. To curb kitchen boredom, I’ve turned to Blue Apron to push me out of my comfort zone and introduce me to new, delicious meals.
      With up to 35 meal options available each week, there’s something for everyone, regardless of dietary restrictions or taste preferences. If there’s something about the recipe you don’t like or can’t have, you can add, swap, or upgrade your ingredients to make it perfect for you.

      My favorite part of Blue Apron is how much it’s made me look forward to cooking. The parts I don’t like (last-minute grocery store runs and searching the aisles for hard-to-find, expensive sauces I might not ever use again) are already done for me , and I can truly look forward to having a well-made, delicious meal that I can make in my own kitchen. None of them are too difficult or time consuming, since most of the recipes can be prepared in under 35 minutes. If I’m busy or out of town, Blue Apron is flexible and allows me to skip weeks or change my plan with zero hassle. Blue Apron’s meals have taught me to enjoy the process of cooking, and it spices up my weekly meal without takeout or delivery fees.
      Get 10 free meals and free shipping when you switch to Blue Apron!

      2. I turn to my air fryer to do the heavy-lifting

      There’s nothing that I use in my kitchen more than my air fryer. I’ve always been a bit weird about meat, and while I’ll eat it, I absolutely hate preparing it. With my air fryer, I can season my meats and veggies however I want. Then I toss it in, and it does everything for me, leaving me with the perfect crispy-but-tender results every single time. From homemade french fries to baked oats, my air fryer makes delicious foods like a little chef who lives in my kitchen and makes everything just a bit better than I can. 

      Compact Air Fryer
      I have a small kitchen, and this is the air fryer I bought to save space. I absolutely love it and find that despite it’s smaller size, it does the job just as well as my parent’s larger, full-size one. I’ve recommended this to just about everyone who will listen.

      3. I freeze my herbs

      It took way too long to realize that the reason my cooking was so underwhelming was because I wasn’t using enough spices and herbs to give it flavor. To solve this problem, I started growing a few of my own—basil, mint, and cilantro—on the windowsill in my apartment to always have access to a few fresh ones. To make sure none of my precious harvest ever goes to waste, I regularly trim them and keep what I’m not using in Ziploc bags in my freezer. That way, I always have them ready to add to soups, sauces, and smoothies—no trip to the grocery store necessary, and no waste in sight. 

      4. I pay attention to the order I measure ingredients in

      One of the least beloved parts of cooking is obviously the cleanup process. I used to measure my ingredients any which way, but now, I pay close attention to the order so cleaning up isn’t so tedious. 
      When I’m using wet and dry ingredients, I measure the dry first to make sure I’m not putting dry ingredients into an already-wet measuring cup where they’ll be sure to stick. If I’m using any sticky ingredients (like honey or agave), I’ll measure the oily ones first, which helps the sticky ones slide right out when it’s time to wash dishes.

      5. I prep sauces and dressings in bulk

      While I’m not opposed to using pre-made dressings and sauces, I usually like knowing what’s going into mine to avoid any unnecessary additives. I often turn to a few easy, go-to combos—like mayo and sriracha or olive oil and lemon juice—to top off my meals.
      It isn’t difficult to reach for a couple of different bottles, but when you’re doing it every day, it can add to the headache of cooking. For sauces and dressings I use multiple times a day, I’ve started making them in bulk and keeping them in glass jars in the fridge to speed up the process. I’ve noticed that when I’m hurrying to throw together a meal during my lunch break or at night before a workout, this little change makes all the difference.

      6. I shortcut halving produce

      Cutting produce like cherry tomatoes or small potatoes can feel tedious, so when I do need to do it, I place them between two plates, then hold the top one down and slice through the middle. It makes the entire halving process take less than 10 seconds, and anything that speeds up chopping is an immediate yes from me.

      7. I pre-prep smoothie ingredients

      I drink a smoothie almost every day, most of them a mix of both fresh and frozen ingredients. Rather than pulling them all out every day, at the start of each week, I throw single-portion ingredients into plastic baggies (which I keep to re-use every week) and put them in the freezer. Then when it’s time to make my morning smoothie, all I have to do is grab the baggie and put the ingredients in my blender with some almond milk, and I’m good to go. 

      An Editor Shares the 6 Easiest Meals She Makes on Repeat

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

    • 100 Shares

      in health and weelbeing

      20 Women Share Their Experience on an IUD

      by

      When it comes to choosing your birth control, it’s always a little complicated. There are so many different routes to consider, all of which have different pros and cons. While we should always listen to what our doctor suggests for what they think is best for us, it’s always nice to hear other people’s experiences with birth control — whether they’ve experienced some of the side effects we fear ourselves, or help us by totally recommending them.
      When it comes to IUDs, the waters are a little murkier than other forms of birth control. Many fear the insertion too much to consider getting one, while others made the switch and claim they’d never go back. Read on to hear from 20 women about their experience on an IUD.

      On the pros and cons:

      “Cons: While not having a period, I have been spotting for three months sporadically. It’s also given me weird abdominal cramps that are unpredictable, forcing me to take naproxen more frequently throughout the month (instead of just once a month for pain management). I gained weight (10 pounds thus far), and hormonally I feel kind of crazy, but that could just be in my head. I wouldn’t subject my body to it and would find some other way of contraceptive.
      Pros: I have not had a ‘real’ period in three months, which means decreased pain related to endometriosis. I also don’t have to remember to take a pill every day, and hopefully, won’t need to have endo surgery for a while.”

      “I have to start out by saying I love having an IUD, and highly recommend it! I made the decision to wait to have sex until I was married, and was not on birth control before my IUD, so it was a bit intimidating making the decision, but I haven’t looked back since.
      Pros: My close friends had had positive experiences with the IUD, and my sister’s bad experience with the pill (some amounts of depression) made me know I didn’t want to do any type of pill. My IUD lasted three years, was low maintenance (place it and forget it), and I get little to no period on it.
      Cons: The pain of the procedure. The day it gets placed is not for the faint of heart; however, I think, because I had known it was so painful from friends, that I built up the pain so much that the actual placement didn’t reach the pain I thought it would. Also, random periods. For the first six months, I feel like you never know when bleeding will occur. Cramps came out of nowhere and during cardio workouts for me for the first 6-8 months.”

      “I had an IUD called Skyla, which is effective for three years. I personally had a fantastic experience with it. I’ve always had regular periods, but with pretty brutal cramps and bloating. Other types of birth control just didn’t work for me — I used to love Nuvaring, but it got really expensive and I suck at remembering to take birth control pills. The only con was that the insertion hurt like cramps I’ve never experienced.”

      Source: Stocksy

      On (finally) not needing to remember to take a pill at the same time every day:

      “The upside to the IUD is never worrying about taking birth control according to time. I can go about my day mindlessly (which is good because I’m very busy). It also makes sex more fluid (there’s no need to use condoms, especially if I have a regular partner). I also no longer have cramps, and used to have excruciatingly painful cramps. The downside is inconsistent periods and the possibility of it poking my partner’s penis.”

      “I’ve had my IUD for just over two and a half years now, and I cannot stop sharing how much I love it. I used birth control pills for over 10 years and never had a problem taking them every day. But I changed jobs and my new insurance hadn’t started yet, so I didn’t want to buy new pills. I wasn’t having sex at that particular moment in time and figured I’d just start them again when my insurance picked back up. Man, was I glad when I didn’t have to take a pill every day! I never thought of it as a problem, but it was nice to not have to take it every day. That’s when I looked into long-acting methods. My BFF had an IUD and loved it, so I explored with my doctor. The insertion process was uncomfortable, but nothing I couldn’t handle (I even went to work afterwards!). I haven’t had any negative side effects and truly love having it.”

      “The first IUD I had (Mirena) migrated and had to be removed; the second (Kylena) has stayed put thus far, and I had no pain at insertion. I’m experiencing headaches and have had multiple ovarian cysts since getting it put in, and an increase in cramping and spotting between periods. I’ve had it in for a year now and am not a huge fan, but it beats remembering birth control every day.”

      On post-pregnancy contraception:

      “Shortly after I had my daughter, I had an IUD placed because I knew I didn’t want to get pregnant again any time soon, and never liked the pill or Nuvaring I’d used in the past. My OB/GYN placed a low-dose hormone IUD. The insertion was a little uncomfortable, but not bad (I’ve heard it’s much worse pre-pregnancy). I had it for almost four years until about three months ago. During that time I had no periods! Mild spotting a couple times a year, but no period. That was amazing for me.
      During the time I had it, I had it checked at annual exams (they feel for the strings), and had no issues or side effects. It was also completely covered by my insurance. I had it removed about three months ago because we decided to try for another baby, and shortly after, I had a crazy heavy period and felt a huge hormone swing — like a teenager for a day. I plan on getting another IUD after baby #2 (Side note: the removal was quick and painless).”

      Source: Stocksy

      On that dreaded insertion:

      “I have had mine for four years this September and I honestly love it. I remember it being a sharp pinch when being placed, but the real pain came later. I never had a particularly difficult period, so the cramps I had after the placement were rough! Like, doubled over on the drive home. After that night, though, I’d never experienced issues. My boyfriend has said that he’s felt it before and that a few times in certain positions it’s felt like he’s been poked, which is not comfortable. But all in all, I will get another put in next year when this one reaches the end of its lifecycle.”

      “I switched from the Ortho Evra patch to a hormonal IUD in January 2017. Since I’ve never been pregnant and had a small uterine opening, my gyno used an anesthetic and dialated my uterus to properly place the device. It took longer than expected, and I passed out immediately after the insertion. The cramps and bleeding afterward were horrible for months — I almost had it removed. Now, I rarely have a period, and it’s only minor spotting. I completely lost my sex drive.”

      “I got my IUD two years ago. I have the Skyla, which is smaller and only lasts three years. When I first got it, it hurt so bad. I had taken an ibuprofen, which helped later on, but I had horrible cramps and random heavy bleeding and spotting for 2-3 months after. They finally subsided and I haven’t had troubles since. I was told it would only hurt for a few weeks, and it lasted months. I loved my decision to get it, and will get a new one next year, but I wish they told me that pain might last longer than expected.”

      “I got my IUD placed in June 2017. The insertion was what I imagine childbirth without an epidural feels like (kind of ironic, no?). I handle pain extremely well, but it was the worst pain I’ve ever felt in my life. The doctor admitted it was unusually complicated to insert mine, but we got it, and I returned to work still trembling from the pain. The next 12 months were awful. While PMSing, I experienced painful cramping, raging hormonal acne, fatigue, and even mood swings. I got my period every month, but I never knew what to expect — sometimes it was super heavy, just spotting, or nothing at all!”

      On an IUD over time:

      “Although it hurt to install, I’d recommend it to everyone. Years one and two were awesome — no pain, no period. Year three came around and now my menstrual cramps are unbearable and my period came back. I thought it was because it was wearing off, but my gyno assured me that that wasn’t the case. It’s time to change it out and I’m definitely getting another one. I’m hoping to go back to the pleasant days of years one and two.”

      Source: Stocksy

      On the IUD vs. The Pill:

      “For years, I was taking traditional birth control. I tried around seven different brands of low-hormone pills. Every night, I ended up being so nauseous that I just couldn’t take it anymore. That’s when I started researching IUDs. I have had my IUD for five years and I would never go back to regular birth control. My first IUD lasted for three years, and now I’ve had my second in for two. The implantation was a little painful, but my doctor suggested for me to take two ibuprofen a half hour before I got it, and that helped with the pain. It was more of an uncomfortable feeling, and my body getting used to having something foreign inside it. There was a little bleeding after as well.
      For the first six months, I didn’t have a menstrual cycle, and since then, it’s been kind of on-and-off. So, it definitely hasn’t been consistent for me. When I do have it, it’s much lighter than it was before, and I only have it for a couple of days. I did have some pain in the beginning for a couple of months, but my body is so used to it now that I forget that I have it.”

      “I switched from the pill to Mirena because of the pure convenience of never having to worry about taking my pill. Getting it put in was very painful, much worse than I expected (I should’ve taken medicine before I went like they advised). I love not having to worry about the pill, especially because I’m sexually active with my significant other. But I do experience bleeding after sex and frequent spotting, even a year and a half after getting it put in. That’s the major con.”

      “I love my IUD! I’ve used the pill and Nuvaring in the past, and I don’t know why I waited so long to get the IUD. The only negative was that I had spotting for the first 3-4 months after having it inserted. But after that, my periods got lighter and I had less cramping leading up to my period. I also love it as a back-up form of birth control with condoms. I got Mirena, as suggested by my gynecologist.”

      “I love my IUD. I previously was on the pill for years and years; however, I began to have more and more migranes and started to have auras with them, and my nurse practitioner said it wasn’t safe for me to remain on an estrogen-type method because of this. I went with the Mirena IUD and couldn’t be happier with it. I did notice a little bit more acne initially, but it settled out quickly. I love not taking a pill every day, and my migraines almost disappeared after switching. I will say, it was a complete bitch to have put in, but considering I have a very effective birth control method for five years, it was worth it.”

      Source: Stocksy

      On periods:

      “I decided on the copper IUD, because I was told by my doctors to avoid hormonal birth control methods due to my 2x history with breast cancer, and ovarian cancer running in my family. It’s been three years since, and aside from some random spotting and cramping periodically, in the first six months it’s been amazing. It’s such a relief to focus on my life, career, etc., and not have to worry about an unplanned pregnancy. And while this doesn’t seem to be scientifically proven, my periods got more regular, shorter, and my cramps almost disappeared since being on it (my period was really difficult before this). I would recommend a copper IUD to anyone, especially those unhappy with the side effects of hormonal medications, and girls who dislike or aren’t good at taking the pill every day.”

      On your body rejecting an IUD:

      “When I had my IUD put in, I had the copper one without hormones, and I was in severe pain for four days. I’m talking crying on the couch, not being able to move, feeling like my uterus was being ripped apart. You have to wait a few weeks and then have it checked, and to no surprise, my body had rejected it (it had moved), and they pulled it out. My insurance wouldn’t cover another until a year later, so I haven’t had one since.”

      On nasty side effects:

      “I had Mirena for over a year. I had breakthrough bleeding the entire time, no exaggeration. Within weeks of having it put in, I developed horrible cystic acne that never went away until after it was removed. And even a year later after having it removed, my skin hasn’t been able to balance out without the help of the birth control and Spironolactone. I liked the freedom of not having to think about the pill, but that freedom wasn’t worth the havoc that the IUD brought to my skin.”

      On recommending it:

      “I was on depo for 5+ years, but it started to worry me that I never got a period, and I wanted to be more natural. Now I have a copper IUD and I love it! My periods consistently last four days, with no heavy bleeding and less cramping than I used to have. And it’s virtually 100% effective. I would recommend this as your first choice, even to teens. It’s a much more invasive procedure to get it implanted than to start the pill or depo, but there’s no hormones! That is so huge, I wish I had started this way.” More

    • 100 Shares

      in health and weelbeing

      13 Health Experts Share Their Favorite Salad Recipe

      by

      You might hear “salad recipes” and think of dull greens and boring veggies. But this roundup is not about lackluster healthy food. No, this article is for those who don’t particularly like salads, who don’t believe anything healthy can also be delicious, and who are struggling to keep up with a healthy diet. You see, the true experts know that the key to staying healthy is not to force yourself to eat the same dull foods like chicken and broccoli or—you guessed it—a plain salad.
      The actual key to sticking to a healthy lifestyle is to turn good-for-you foods into delicious meals that you’ll crave all the time (read: “Salad Pizza”). I quizzed some of my favorite nutritionists, doctors, and all-around wellness gurus for the salads that not only pack a nutritional punch but are also so good that they can’t get enough. Read on for some much-needed salad inspo. Your meals are about to get so much more green.

      1. McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped

      “My favorite go-to salad is my Eggs, Beans, and Greens Salad Bowl. Salads can easily be unsatisfying or leave you hungry. This salad uses my Foundational Five system for creating a balanced meal, ensuring you’re consuming the nutrients you need to support digestion, steady energy, sound sleep, clear focus, and long-term health. What I really love about this salad (aside from how easy it is to make) is the homemade dressing, which brings it all together in a really flavorful way. Get the full recipe here.” 

      2. Berrion Berry, Period Educator, Practitioner, and Founder of The Flo Academy

      “I’m obsessed with Caesar salads, but they’re not always the most nutrient dense, so I’ve jazzed it up to be a lot more Flo-friendly and liver-loving. Instead of a traditional romaine for the base, I like to use kale (hot tip: massage the kale to make it easier for digestion). Swap the croutons for roasted chickpeas, add nutritional yeast for cheese, and top with your dressing. I like a dairy-free caesar dressing made with Dijon mustard, lemon, water, and tahini. Mix it all together and it’s the best of both worlds: classic but packed with nutrients.
      You can also do a lot with a Caesar salad to make it your own. For example, I have recently been adding Loona Seeds (which are perfect for seed cycling) and it’s taken my salads to the next level. Click here for the full recipe.”

       
      3. Dr. Mona Vand, Pharmacist and Digital Creator

      “Whether you’re fully plant-based or not, getting in your raw greens just does the body (and skin) good. I have a sour palate because I grew up eating Persian food, which includes a lot of lemon, lime, and sour flavor. So this salad has a salty and sour taste–it’s so yummy! Find the full recipe here and my favorite salad dressing here.”

      4. Dr. Alejandro Junger MD, Cardiologist and Best-Selling Author

      “The Superfood Rainbow Salad is perfect for summer! It uses a rainbow of colors and is so fresh. Try this salad on its own, or pair with your favorite protein. For the full recipe, click here.”

      5. DJ Blatner, Registered Dietitian Nutritionist and NOW Wellness Expert

      “My favorite salad is a salad pizza with lemon-flax vinaigrette dressing. This super summery salad pizza is made with thin raw zucchini, arugula, tomato, fresh basil, and ricotta cheese and topped with lemon-flax dressing for a dose of healthy vegetarian omega-3 fats. Whatever salad doesn’t fit on the pizza, I eat on-the-side. For the full recipe, click here.”

      “This refreshing Cucumber and Hijiki Salad is a delicious alternative to the traditional seaweed salad. It contains hijiki, which is black seaweed that is used in many Japanese soups and salads. Hijiki is revered in Japan as a food that enhances beauty and adds strength and shine to your hair. It’s the most mineral-dense of all seaweeds, and the highest in iron and calcium. I love this salad because it’s easy to make, highly nutritious, and has the most yummy crunch. You can make it with dried hijiki, one large cucumber, half a red bell pepper, and green onions. Combine rice vinegar, soy sauce, finely minced ginger, olive oil, red pepper flakes, sesame seeds, and salt and pepper for the dressing, and enjoy!”

      7. Brigitte Zeitlin, MPH, RD, CDN, Health Coach and Founder of BZ Nutrition

      Source: The Infatuation
      “My favorite salad is the Insalata Verde from Via Carota in the West Village, NYC. It’s such a simple green salad, and yet, it is so flavorful and filling. I always aim to have 2-3 cups of green veggies (raw or cooked), so this salad does the trick, and it is packed with filling fiber to keep me satiated. The variety of greens contain extra hydration (especially for hot summer days) and are a great source of folate for any mommas-to-be. Thanks to this NY Times recipe, I can recreate the salad at home.”

      “This Crispy Buffalo Chicken Salad combines a few of my favorite things: buffalo sauce, fresh veggies, and cilantro ranch. I love this salad because not only does it feature some of my favorite flavors, but the air fryer chicken nuggets add the protein content that takes this salad to the next level. Salads that keep you full for a few minutes are a thing of the past: with the protein from the chicken nuggets, the healthy fats from the avocado, and the fiber from all of these delicious vegetables, this salad will have you feeling fueled up and energized for hours.
      To make, toss air fryer chicken nuggets with buffalo sauce, and then combine chopped romaine, cabbage, carrots, diced celery, and avocado. For a dressing, pulse together Bolthouse Farms Ranch Dressing and cilantro into a food processor until well-combined.”

      9. Maya Feller MS, RD, CDN, and Cookbook Author

      “I love this salad because the pairing of sweet, sour, and tangy flavors of in-season ripe tomatoes with peach and strawberry is just perfection. It’s also quick and easy to prepare, and bursting with nutrients. Find the full recipe in my book, The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life.”

      10. Dr. Steven Gundry MD, Cardiothoracic Surgeon and Best-Selling Author

      “A Green Mango Lectin-Free Salad is so fresh and tangy, and has a delicious vegan salad dressing. Once you make this salad, you’ll never go back to boring old lettuce and ranch dressing again. For the full recipe, click here.”

      11. Megan Roosevelt, RDN and Founder of HealthyGroceryGirl

      “Caesar salad is one of my favorite salads, thanks to the the crunchy romaine and flavorful dressing. My go-to recipe has a delicious brazil nut dairy-free parmesan and a creamy egg-free Caesar dressing. Click here to check out the recipe!”

      12. Dr. Poonam Desai

      “I love what I call a ‘balanced’ salad, which includes veggies, protein, carbs, herbs, and even fruits. I do about 8-12 veggies (kale, spinach, onions, sugar snap peas, radishes, fennel, celery, carrots, beets, broccoli, tomatoes, avocados, etc.), a protein (chickpeas, lentils, bulgar wheat, tofu, etc.), carbs (like sweet potatoes or quinoa), herbs (dill, parsley, mint, basil, etc.), seeds and nuts (pumpkin, sunflower, walnuts, hemp seeds, chia seeds), and fruit (strawberries, dried cranberries, oranges). Many store-bought dressings have added sugar, artificial flavors, and preservatives, so I like to make my own. My go-to dressing is simple: apple cider vinegar, rice vinegar, extra virgin olive oil, a dash of celtic sea salt, and a little black pepper.”

      “This Warm Salmon Citrus Salad is one of my absolute favorites because hits all three of my salad criteria: balanced nutrition, full of hearty textures, and packed with flavor. It’s a great balance of proteins, fiber, and leafy greens. You get high-quality protein from both the salmon and edamame to keep you full and satisfied for hours, and, once you cook the salmon, the salad comes together really quickly. It’s also versatile enough for those who are vegan, too: swap in tofu using the same marinade or take it out completely since the edamame has enough plant-based protein. For the full recipe, click here.” More

    • 125 Shares

      in health and weelbeing

      I’m Dairy Free—Here Are the Delicious Alternatives I Swear By

      by

      Several years ago, it would’ve been a cold day in hell before I gave up my beloved bagels and cream cheese, Alfredo sauce, and grilled cheese sandwiches. I had suspected dairy to be the cause of my digestive woes for some time, but it wasn’t until after becoming immediately sick from a single bite of milk and cereal that I decided to get tested for an allergy. Sadly, my suspicions were right—my body had other plans for me—and I could no longer ignore what had been staring me in the face for months: I’m allergic to dairy. Luckily, we live in a world where dairy alternatives are aplenty.
      Immediately after receiving the official news, I dove headfirst into research. I was shocked to learn that not only was there a world of options at my fingertips, several of the dairy alternatives didn’t just taste the same as my tried-and-true—some tasted even better.
      If you have a dairy allergy, are lactose intolerant, or simply want to swap your dairy staples for some ever-so-slightly healthier options, here are some products I love and wholeheartedly recommend. And if you haven’t seen these exact products at your grocery store of choice, I encourage you to take a closer look on your next trip. You may just find they’ve had their own dairy substitutes all along.

      1. Simple Truth Organic Plant Based Sour Cream

      Sour cream was the first thing on my list to find a suitable substitute for. Chipotle-style burrito bowls are a staple recipe of mine, and I would’ve been absolutely devastated if I had to give them up. To my surprise, this Simple Truth Organic Plant-Based Sour Cream was hiding right next to the Daisy and Knudsen brands at my nearest Ralphs; I’d just never needed to look for it. While it doesn’t have quite the same consistency as the kind you’re probably used to, the difference in taste is pretty much indiscernible. 

      2. The Honest Stand Nacho Plant Based Dip

      I had pretty much given up all hope of having a good plate of nachos ever again (vegan cheese just doesn’t melt the same), but this spicy nacho cheese dip is a real game changer. Maybe I just can’t remember exactly what real nacho cheese tastes like, but to me, this truly tastes the same.
       
      3. Primal Kitchen Avocado Alfredo Sauce

      I have been loyal to Alfredo sauce since I was a kid making Pasta Roni for myself several nights a week (I thought it was cool that I cooked). Even after I grew out of Pasta Roni, I made pasta with Alfredo sauce all the time. Needless to say, losing Alfredo was a shock to my system. 
      I’ve tried switching to marinara (but I don’t love it), homemade varieties (the taste is never right), and foregoing sauce altogether in favor of olive oil (fine, but boring). When I saw the Primal Kitchen Alfredo Sauce on the shelf at Whole Foods, I knew I had to try it, even though it costs $8 a jar. It’s not a perfect substitute (it’s lighter, less creamy), but it is very good. While I hate the price point, I find myself buying two or three of these every time I go to the store. I use it with pasta or Trader Joe’s Cauliflower Gnocchi (a favorite of mine) whenever I want a tasty, easy, and quick meal.
       
      4. Kite Hill Cream Cheese

      I know I’ve described every dairy loss as a heartbreak like none I’ve ever felt before, but bagels were another regular dairy-centric part of my routine. I was extremely determined to prevent them from completely disappearing from my life, so I tried every cream cheese alternative I could get my hands on. The Kite Hill options are really the best; they certainly do the trick whenever I’m in the mood for bagels (which is often).

      5. Daiya Provolone Style Slices

      I’m seriously underwhelmed by the vegan cheese offerings of the world. They’re fine, they work, but they’ll never be a like-for-like substitute. I use Daiya shreds as a topping for my burrito bowls (though I’ll get whatever vegan shreds are available at the store I happen to be shopping at), but I found the Daiya slices to be a great option for dairy-free grilled cheese sandwiches. When cooked in a pan on the stove, the cheese actually melts really well. 

      6. Country Crock Olive Oil Butter

      Every time I have to remind my grandma of my allergy, she says, without fail, “so, you can’t have butter?” To her, it’s the end of the world. I’ve explained countless times that right next to her favorite tub of butter at the grocery store is usually a dairy-free alternative. I use the Country Crock avocado or olive oil butter and they’re perfect for all of my cooking needs. But honestly, a spread on some toast? I’d pass on this and make an avocado spread instead.

      7. Silk Almond Dairy-Free Yogurt

      At this point, I don’t know why I’m surprised to find dairy-free products hiding amongst your everyday grocery items. But when I found the Silk Almond Yogurt, I was so excited to try it, I threw caution to the wind and immediately bought five. I used to have yogurt, granola, and fruit in my breakfast rotation, and this option from Silk was the perfect way to bring it back. More

    • 175 Shares

      in health and weelbeing

      I Tried All of the Most Popular Lulu Align Dupes—Here are the Best Ones

      by

      I am always (seriously, ALWAYS) keeping an eye out for a great dupe. Although I love fashion, shopping, and clothes more than many other things in this world, I do not have an unlimited budget. Therefore, even though I’d love to, I simply cannot spend $100 on every pair of leggings I own. Luckily, we live in a world where Lululemon dupes are aplenty. 
      The famous Lululemon Align Pant is a favorite of our editors, our readers, our friends, and seemingly every single person on the internet. I love them just as much as the next gal—and I of course believe in treating yourself every now and then, as well as in investing in quality pieces that will last a long time. However, sometimes a girl just needs a pair that won’t break the bank.
      I searched the internet, saved every Lulu dupe TikTok I saw, and read reviews until my eyes hurt to find the absolute best and most popular Align dupes out there. Then I ordered them all and tried them out, so that I could share my new found expertise with all of you. And let me tell you, I definitely found my new favorite (keep reading to find out which one 😉). 
      In an effort to keep things consistent I ordered everything in a 7/8 length or 25″ inseam—but I am 5’3″, so that’s why they all look pretty much full-length on me. I wear a size 10 in Lululemon leggings, and I ordered every other pair in a size large (apart from the Aerie ones, which are a medium). 
      Keep reading to find out which of these Lulu Align dupes are worth the purchase, and which are not:

      These leggings are so popular for a reason: they truly are buttery soft, they fit well and do not slide down, and the waistband is supportive enough that they are always flattering. A few of our editors even swear that no other leggings come close to being as good. I definitely love how they feel, but I’ll be honest—I think they’re a tiiiny bit overhyped. For the price point, I just think that there are other leggings out there that are just as great. However, I do appreciate the selection of colors, patterns, and lengths, as well as the brand’s warranty policy.

      You guys, I am telling you, these are THE. ONES. They feel exactly like Aligns, down to the point where I think they could be made from the exact same material. The texture is identical: truly buttery soft, with the same level of thickness. They also have the same seams (style and placement), and a circular logo on the back of the waistband. So if someone saw you on the street, they would have no idea these weren’t the real thing. The ONLY tiny difference is that the hidden pocket in the front of the waistband is on the opposite side (which doesn’t matter, I am just letting you know). The one downfall is that there aren’t a ton of colors, but catch me ordering the rest and wearing them all summer long.

      These are also pretty close to the real thing, but the material is a tiny (emphasis on tiny) bit different. They are slightly more slick feeling and a little bit less buttery. However, they still feel thick enough to be supportive and not slide down. They also have the second seam detail on the waistband, which I actually think is kind of cute! This pair has the most color options by far, so if you’re looking to try something out of your comfort zone for summer, these are a great affordable option. 

      Our editors love the Colorfulkoala brand for affordable leggings, and I’ve personally owned this pair for a little while now. I love that they are supportive enough to work out in, but comfortable enough to lounge around in or wear while working from home. Although they are not an exact dupe, they definitely can hang with Lulu Aligns and for the price point, are a great option. They stay up, and the waistband is thick and comfortable. This particular style does not come in a ton of colors, but the options they do come in are all cute!

      OK, so I wouldn’t really say these are a dupe for Aligns, but they are definitely a comparable option. The material is a little different: this Aerie pair is more slick than buttery, and they are slightly more lightweight. They also have a different style of seam, going for more of a seamless and less structured look. I love and own three pairs of these, and I will say that they are more of a lounge legging than one you can workout in. They are soooo comfortable, but they sometimes slide down slightly because of the lightweight material. This is an especially great option if you’re looking for a non-Amazon pair at a reasonable price (they are also on sale more often than not!). 

      This is the only pair that I was disappointed in. The material is not very close at all: these are more slick feeling, feel a little cheap, and I would not call them “buttery.” However, I do have to disclaim that I ordered a pair in a color called “Black Lux” so that I could get a 25″ pair, so I am wondering if that means that they have a different feel than the rest of the colors that do not have “Lux” in the title. They do have a lot of positive reviews, so I think it’s either that or that the material has recently changed. But I will also say that I liked the fit of these the least. They are definitely less high-waisted, and something about them just made me feel like they were unflattering.  More