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      in health and weelbeing

      6 Energizing Rituals I Tried to Upgrade My Morning Routine

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      My morning routine has always been one of my favorite times of the day. An easy, breezy, care-free time to sip on a cup of joe, listen to St. Lucia, and primp for the day. Although, with lots of big changes in the past year, it made me think: what changes can I make to my morning routine that could bring more balance to my beauty goals? Essentially, I wanted to add a side of healing health habits that I could easily do at home.With radical self-care being the talk of the town, there are no shortage of articles to do my research. Whilst looking into healing habits that might fit my morning routine, I happened upon a little quote that pointed me in the right direction: “Caring for myself is not self-indulgence; it is self-preservation, and that is an act of political warfare,” said Audre Lorde, writer, civil rights activist, and inventor of self-care. The word “self-preservation” echoed in my head, and I again asked myself these questions. What am I doing other than my skincare routine and a K-beauty facial mask here and there to preserve not only my skin, but body, mind, and spirit?
      My new motto: this morning is the perfect morning to take on some habits that I am able to keep up with. Below are some habits that I chose for myself and tried for two weeks:

      1. Drinking hot lemon water
      This is a simple morning step that, if nothing else, aids in hydration. This was an extra step in my routine, so I definitely had to allot for it timewise, but it was worth it. This simple morning ritual set my mind in motion for a day of good habits, and I got to use my oh-so coveted Bodum Bistro Gooseneck Water Kettle. This new ritual was fresher than coffee, warmed me up, and felt like a less acidic base for my tummy than coffee. 

       

      2. Practicing intermittent fasting
      Breakfast is the most important meal of the day… or so I thought. I know you have heard of intermittent fasting. I wasn’t sure about it, but the more I looked into this, the more I was convinced that it would help me in my beauty goals, inside and out.
      Reading further into it, I learned that snacking all day long could be taxing my digestive system and not allowing me to absorb our food and its nutrients well. Fewer nutrients could mean essential vitamins not getting to our organs but also missing our hair, nails, and skin. Trying this for a few weeks was an adjustment to say the least, especially when Netflix and binge-eating came into play. I had to be super intentional about what and when I was eating. I substituted random late-night snacks with tea and water, which you are able to drink during the fasting period. Let’s just say you will be the most hydrated person you know, which will make your skin uber happy.

      Source: Rawpixel

      3. Drinking juice and smoothies
      This was top of the list for me in the new year, so much so that I asked for a Breville Cold Pressed Juicer for the holidays. I have always been an avid smoothie drinker and was looking for natural ways to boost my immunity daily. Let me just tell you: my energy levels were through the roof, my thinking was clearer, and might I say, my stress levels were a little lower. I was drinking 32 oz. of juice every day around 11 a.m. My go-to juice concoction included cucumber, celery, lemon, ginger, and apple.

       

      4. Taking cool showers
      This, by far, was the most difficult one to do, especially in chilly Chicago this time of year. The potential was very motivating though: decreased inflammation, increased circulation, strengthened immunity, increased energy, and more hydrated skin. I definitely felt more energized, and my skin was less inflamed in areas where I suffer from the most dryness. I felt as if I was breathing a little deeper too, which helped my body process the cooler water. I used The Nues Forest Lungs for aromatherapy in the shower. It is inspired by the art of forest bathing, and it offers aromatherapeutic benefits to promote calm. 

       

      5. Doing a gentle workout
      I have never felt energized or less stressed coming out of a rigorous workout. (I even read in my horoscope once that my spirit does not like lofty workouts!) I spent much of my life as a yogi, dabbling in pilates and meditation. Then, I found Melissa Wood Health. Her method is to provide a series of precise, low-impact movements that create long, lean lines. MWH focuses on building a stronger relationship with yourself through workout videos that are about 20 minutes long. She also provides a stretch series at the end of most of her videos. Many of her videos include meditation and the option for strength training via ankle and arm weights (I own the Bala one-pound weights) and resistance bands. Virtual workouts are not going anywhere, and I suggest that if you are like me and want low-intensity workouts that leave you feeling more connected to yourself and ready to take on the day, try MWH. 

       

      Source: Colorjoy Stock

      6. Writing down ideas
      To make it easy on myself, I limited this to 3-5 ideas a day that I jotted down in my yearly agenda. Some of my thoughts I wrote down ranged from creative ideas, small changes I would like to make, and even things I was grateful for. What I noticed in myself once I started writing these little tidbits down provided a little stress relief. It boosted my creativity and made me more aware of what is going on in my brain. Overall, this is a sweet little something that is easy to keep up with and put me at ease, knowing that the ideas were down on paper and not swirling around in my head.

        More

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      in beauty and fashion

      The Ultimate Valentine’s Day Self-Love Routine

      by

      Remember February 14th as a child? It was a joyous holiday where you got to express your creativity through crafting a cool box and picking out themed cards from your favorite television show or movie. This was a day where you celebrated love: love for your friends, love for your teachers, and love for your family. There was something about giving love (passing out your Valentines) and receiving love (dumping out your box and reading each one) that made you feel warm and fuzzy inside. You always looked forward to it (and all the candy that came along with it). At some point, the meaning of this date changed. It transitioned from pure platonic love and bliss to fragile romantic love. To be honest, as we’ve got older, we’ve made the concept of this day much more complicated than it needs to be. 
      Valentine’s Day is still the same beautiful holiday it was when you were a child, and its meaning is chosen by you. You can choose to have this holiday represent loneliness, or you can reclaim this as a day of gratitude for all the love you have in your life. Regardless of if you have a romantic love interest, you have people in your life that you can show love to: family, friends, coworkers, and yes, yourself. After all, there is no one in this world who will ever love you more than you love yourself. 
      What better way to spend Valentine’s Day in quarantine other than indulging in an easy, budget-friendly yet gratifying self-care routine?   

      Light a candle (or two)
      Candles bring a feeling of closeness and warmth into your home. Try floral notes like rose or jasmine, or go more sweet and sultry with notes of vanilla and amber. 

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      Diffuse some essential oils 
      Aromatherapy is essential to setting the right mood for any pamper day. Lavender, bergamot, and rose are associated with feelings of relaxation, balance, and harmony. If you’re in the mood for something more sensual, try a mix of sandalwood, patchouli, and ylang ylang. 

      Play some background noise 
      To make the day special, find a new playlist with sing-a-longs from your favorite era. If you’re not in the mood for songs, check out Spotify’s “Love Stories” section for podcasts filled with heartwarming stories about love and friendship. 

      Take a long bath or shower
      Show your body lots of love with a bath bomb infused luxurious bath or taking an extra-long steamy shower. Exfoliate with a dry brush before stepping in or use a body scrub once you’re in the water. After you’re done, lather up with a softly scented body oil for extreme softness. 

      Do an extensive skincare routine
      Use this day as an excuse to give your face all the tender love and care it deserves. After cleansing and exfoliating, apply your favorite nourishing serums followed by a hydrating mask. Start with a gel or cream mask and then use a sheet mask afterward. Need something to do while your masks work their magic? Why not take time to unplug by reading a book instead of mindlessly scrolling your phone. When you’re done, finish off with a beloved moisturizer and facial oil for a quick little facial massage.
      P.S. Don’t forget to give your lips some attention too.  

      Put on comfortable clothes or PJs
      Once you’re done pampering yourself, get dressed in a special comfy matching set or satin nightie. No outfit is complete without a spritz of perfume and a pair of fuzzy socks or slippers; these are essential for the occasion.   

      Order or cook something special
      Valentine’s Day is absolutely an excuse to step away from your regimented meal plan. Order in from your favorite restaurant (make sure you arrange this early as takeout demand will probably be high) or cook a really nice dinner. Brush up on your quarantine baking skills by making a fun Valentine’s Day dessert too. Don’t forget to crack open a nice bottle of wine. You have overcome a lot since last Valentine’s Day, and that is something worth celebrating!

      Paint your nails and watch a movie
      No self-care routine is complete without a mani-pedi in front of a movie. Fortunately, the romance genre is full of many different approaches, so you can always find a flick that’s right for every mood. If you’re craving passion and drama, try Netflix’s new Malcolm & Marie. Feel like crying? That’s OK too, A Walk to Remember and The Fault in Our Stars usually get the job done. For stories of love and friendship that will keep you laughing watch Sex and the City: The Movie. And if you’re just looking for a series that is both modern and relatable, try To All the Boys. 

      Get to bed early
      When you are ready to wind down, it’s time to choose the mindfulness practice of your choice. Whether that is meditation, journaling, or prayer, chose something that helps center your thoughts and inner emotions. Give gratitude for all your loved ones and think of little ways you can improve on showing love to others. Finally reflect on how you can continue to cultivate a loving, healthy, long-lasting relationship with yourself. Because no matter where life takes you, you’ll need it.  More

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      in health and weelbeing

      Want to Try Intuitive Eating? Here’s How to Tune in to What Your Body Really Needs

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      It’s Thursday night after a busy day (nay, week), and you’re exhausted, stressed, and craving comfort. You open up the UberEats app (it is not the night to cook that complicated recipe you had planned) and narrow it down to two options: you know you should order the kale quinoa bowl, but you want to order a Domino’s pizza, breadsticks, and an extra order of lava cakes (just in case). Of course, there are a couple of different outcomes to this scenario. Maybe you order the Domino’s and feel guilty after eating until you’re way too stuffed, or you get the kale bowl and feel unsatisfied, so you eat the entire carton of ice cream in the freezer. Sound familiar?But there is another possibility that has nothing to do with what you should or shouldn’t eat (and it doesn’t result in dissatisfaction or guilt). Intuitive eating is basically the anti-diet, but it can yield similar results of healthier choices and improved health. I’ve written a lot of wellness articles in my day, but the topic of intuitive eating is my bread and butter. In my humble opinion, there is nothing as freeing, effective, and universal as eating intuitively. So what is it, and how do you achieve it? Forget calorie counting, restrictive eating, and yo-yo dieting–here’s your comprehensive guide to tune in to what your body really needs. 

      What is “Intuitive Eating?”
      Following your body’s hunger cues and listening to cravings should not be revolutionary, but alas, it’s pretty counterintuitive to what diet culture has taught us for decades. While human beings have been unintentionally eating this way for centuries, the phrase was originally coined by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RDN, in the ’90s. Intuitive eating offers a framework that makes nutrition behavior-focused and personalized, instead of restrictive or rule-focused. Just a reminder: we are born intuitive eaters. As infants, we cry to signal we’re hungry, eat as much as we need, and then stop eating when we’ve had enough. Intuitive eating is less of a diet and more about unlearning the food rules that have made us lose our intuition (instead of weight). How do we unlearn? Follow these core principles of healthy eating:

       
      1. Identify engrained food rules
      The honest truth is that you are not the problem; your lack of willpower, intense cravings, or past failures are not the problem. The problem is diet culture and the engrained food rules that come with it. To start the process of listening to your body, notice where food rules show up for you. Do you still think some foods are good and some foods are bad? Do you believe carbs are unhealthy, or fats make you fat? Do you think the serving size on a box knows what’s better for you than your hunger cues? And do you think there are only certain times that you can eat (like three meals a day)? Get curious about what toxic food rules you’ve believed to be fact, and start challenging them. 

      2. Realize hunger is a good thing
      How many articles or “health tips” have you seen like “Foods That Suppress Your Appetite” or “How to Reduce Hunger so You Can Finally Lose Weight?” Maybe you’ve thought to yourself, “I’m still hungry, but I already ate a full meal,” or “I’m hungry, but I shouldn’t eat this late at night.” You might have even depended on a serving size to tell you how much to eat and felt mad at yourself when you were still hungry, or relied on trendy fasting rules over your own hunger cues. It’s no surprise we’ve lost our ability to be intuitive; we’re taught to believe that the language in which our body communicates is not to be trusted. Bottom line: physical hunger is your body’s way of telling you it needs nourishment. If you’re feeling hungry, allow yourself to eat. Hunger is one of the key tools we can use to keep our bodies healthy.

      3. Give yourself permission to eat what you want
      In a healthy diet, there is room for all foods. That’s right: I said “all.” Give yourself unconditional permission to eat anything you want: whether you worked out or ate healthy previously does not affect what you can and cannot eat. When you categorize foods as “good” or “bad,” restrict certain foods, or feel guilty about what you’re eating, you’re sending the signal to your mind that you won’t be eating this food again. Your mind then  translates that restriction as a need to get that food now, since you won’t get it in the future. Think about it: an increased appetite and cravings for the restricted foods would save your life in a famine, so it makes sense biologically. Therefore, any deprivation can lead to uncontrollable cravings and overeating. Trust me: when food is no longer off-limits, it’s immediately less enticing.

      4. Learn the difference between “full” and “satisfied”
      PSA: “full” and “satisfied” are two different things. It’s possible for you to feel full, but not satisfied. You might feel “stuffed” and still keep picking on the food in front of you, or go to the kitchen for dessert because you’re not yet satisfied. Fullness is the physical feeling of eating enough, and satisfaction is the mental or emotional feeling of eating enough. The way you get your physical fullness and mental satisfaction to line up is to eat food that both tastes good and makes your body feel good. Your meals should be delicious, nutrient-dense, and based on what you’re craving. If you’re still finding yourself snacking when you’re not hungry, your body is likely craving nourishment in other ways, whether it’s in the form of comfort or to fix boredom or stress. Identify that emotion to satisfy the craving in ways that will actually fix it long-term.

      5. Feel when you’re full
      One tidbit that diet culture has gotten right is that we often overeat. But what it did not get right is the way to fix it. Overeating does not stop with under-eating, restriction, or serving sizes (that’s what causes it in the first place). Every body needs different serving sizes and nutrients, so listen to what you need. To start, feel OK if you’re not in the clean plate club. Limit food waste by saving leftovers for later (even if it’s just a little bit), and make every meal or snack an opportunity to get to know your body better. Pause partway through every meal to check in with how you feel. How is the food making you feel? What’s going on in the body? How does the food taste? Chew thoroughly and eat mindfully to give your stomach a chance to signal that it’s had enough, and stop when you’re no longer hungry, but before you start feeling too full or “stuffed.” 

      6. Respect your body
      Eating intuitively means you listen to your body and trust that your body knows what’s best. But it’s kind of hard to trust or listen to your body if you don’t love it, right? Even if you don’t love everything about your body or feel as body-confident as Lizzo, you can still acknowledge your worthiness and understand that your body is not the enemy. Besides, loving your body doesn’t have to start with loving the way it looks. Instead, self-love and body acceptance starts when you realize its wisdom and your inherent worth as a human being.
      That means treating yourself with kindness, first and foremost. Approach cravings, feelings, and symptoms from a place of curiosity and compassion, instead of judgment and resentment. It’s OK (and normal!) to struggle with this part of intuitive eating, but focus on turning attention away from comparison or how your body is “wrong” and instead, focus on all it does right. Know that your body is not trying to sabotage you; everything from cravings to low energy to symptoms is how your body communicates its needs so you can be as healthy as possible.

      7. Practice intuitive movement too
      While exercise does not typically correlate with nutrition, intuitive eating is a lifestyle, not a diet. That means changing every area that might not be serving your body. Working out is another manifestation of diet culture; we know what we need to be healthy (moving our bodies and eating fruits and vegetables), but rules and restrictions make it hard. Just like healthy eating, exercise has become something we dread, avoid, or force ourselves to do.
      To heal your body holistically, apply intuitive eating principles to exercise. Forget about calorie burn or what trends say is the best workout for weight loss. Instead, focus on how you feel during workouts. Are you having fun? Do you feel less stressed? Do you feel more energized? Exercise can be challenging, but it should always be enjoyable. Listen to your body to decide what kind of exercise feels best for you, and you’ll start craving movement instead of resisting it.

      8. Think of food as self-care
      Nutrition should not be all-or-nothing, and being “perfect” does not mean healthy. Instead of seeing food as an enemy or a reward, think of food as self-care. Most of the time, caring for yourself will mean giving the body foods that you know make you feel energized, nourished, and happy. Sometimes, caring for yourself will also mean eating a delicious dessert or enjoying a glass of wine. And that’s OK: there’s not only room for both definitions of self-care, but it wouldn’t be self-care without the balance between the two. When you listen to what your body wants and get rid of restrictions, you’ll realize you’re no longer craving chicken nuggets or ice cream sundaes all the time. Instead, you’ll crave leafy greens, a variety of whole foods (no, really), and yes, the occasional rich meal or delicious dessert that you deserve to enjoy, guilt-free.

      Have you ever tried intuitive eating? More

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      in health and weelbeing

      25 Romantic Dinners to Make at Home This Weekend

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      You might feel a little tired of your own cooking now that we’re nearly an entire year into staying at home, but date night cooking—especially with your partner—is way different than your run-of-the-mill weeknight dinners. Add candles and dancing in the kitchen, quick kisses and a cozy dining setup, and it all of a sudden feels like flirty fun instead of a tedious chore you’re just trying to get over with. Whether you’re the world’s greatest chef or usually more into ordering takeout, cooking together can make it feel more like an ~event~. Yes, it might be different from your usual V-Day plans, but that’s part of the fun.Pour a glass of wine or mix up a batch of your favorite cocktails, turn on your favorite music, and dive into one of these recipes for 25 romantic dinners to make at home this weekend.

      Source: Two Peas & Their Pod

      Source: Foodie Crush

      Source: Supper with Michelle

      Source: My Name is Yeh

      Source: What’s Gaby Cooking

      Source: Supper with Michelle

      Source: Whisk It Real Gud

      Source: Drizzle & Dip

      Source: The Salty Marshmallow

      Source: Lexi’s Clean Kitchen

      Source: With Salt & Wit

      Source: Sweet Tea + Thyme

      Source: Sweet Potato Soul

      Source: Host the Toast

      Source: Lexi’s Clean Kitchen

      Source: Chungah Rhee | Damn Delicious

      Source: Two Peas & Their Pod

      Source: Drizzle & Dip

      Source: Whisk It Real Gud

      Source: With Salt & Wit

      Source: The Salty Marshmallow

      Source: My Name is Yeh

      Source: Foodie Crush

      Source: What’s Gaby Cooking

      Source: Sweet Tea + Thyme More

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      I Believe I Experienced Biased Healthcare—and I’m Far From the Only One

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      “Surgery?!” That was my first thought after hearing the doctor’s announcement. “Ri-DAMN-diculous,” was my second thought. Although I had no concrete proof, I was sure that I had been subjected to disparate medical treatment because I’m Black. My doctor minimized my concerns and refused to thoroughly investigate my symptoms. This doesn’t just happen to “regular” Black females. Perhaps you remember Serena Williams’ very scary, post-childbirth experience in which her concerns were dismissed. Or maybe you’re familiar with the more recent story of the Black, female doctor who ultimately died from COVID-19 after pleading for medication and routine checks. A 2019 article from Consumer Reporters (via the Washington Post) discussed how gender and racial bias can impact the way doctors diagnose and treat pain. Physicians are more likely to attribute female pain to other issues, such as stress, while ordering tests to investigate male patients with similar symptoms. According to the Centers for Disease Control and Prevention (CDC), in the U.S., Black, Native American, and Alaska Native women are 2-3 times as likely to die as a result of pregnancy-related issues than White women (the numbers get worse as women get older). And a 2019 review published in the American Journal of Emergency Medicine found that Black patients were less likely than their white counterparts to receive medication to ease acute pain, and, according to TODAY, 34 percent less likely to be prescribed opioids. 
      Data confirms that racial disparities in health care exist, and, unfortunately, I can say that I experienced it firsthand. It started in March of 2017 when I felt a dull, nagging pain in my stomach. I took some ibuprofen and paced the living room, hoping that would help. It didn’t. After about an hour, my sister convinced me that we should go to the ER. I was diagnosed with indigestion. 
      I saw my primary care physician (PCP) the next week. My PCP ordered a test and prescribed two medications for indigestion. The next month, I had another episode, only this one was much worse. I took the medicine for “flare-ups,” and it felt like I had just poured gasoline into a fire, inside my stomach. This time, the ER ran a CT scan, but it came back clear. I didn’t know how to feel. I was relieved, because I thought a clear scan meant the problem wasn’t serious, but I still didn’t have any answers.

      I didn’t know how to feel. I was relieved, because I thought a clear scan meant the problem wasn’t serious, but I still didn’t have any answers.

      My previous PCP had left the clinic, but I met with a new one. She referred me for an endoscopy to see into my esophagus and told me to keep taking the medicine. I explained that one of the pills had only made things worse, and I wouldn’t be taking any more. Her immediate response was, “I can’t give you narcotics.” Confused, I explained that I wasn’t asking for pain pills, I was asking for a different antacid. She said she couldn’t give me anything else, and that we would have to wait for the test results. The wait time for the scope was four months. You read that right—four months.  
      My pain became more frequent and more severe, and each time I called the PCP’s office, she told me to keep taking the meds and wait for the scope. At the time, I was traveling for work, and only spent weekends at home. My family was concerned about what would happen if I had an episode away from home. Honestly, I did, and I suffered through them alone in my hotel room. I was too afraid to go to the ER by myself, especially in an unfamiliar city. Finally, an old mentor suggested I talk to her friend who was a gastroenterologist. As unexpected as it sounds, I flew 600 miles away from home for an appointment with him, something I realize not everyone would be able to do. 
      The out-of-state doctor didn’t find anything wrong and suggested that I get an abdominal ultrasound. So, I called my PCP’s office to get a referral for the ultrasound, but she was on vacation and the other doctors in her office were all booked. This time I wasn’t taking no for an answer. I reached out to everyone I could think of looking for a new physician. 
      A friend recommended her doctor. He got me an ultrasound the day after my appointment with him. Two hours after the test, he called with the results: “Your gallbladder is severely inflamed and has to come out.” In less than 24 hours, this new doctor had diagnosed my problem and come up with a treatment plan. Why hadn’t my previous doctor suggested an ultrasound? Why had she insisted on a “wait and see” approach while I was in unbearable pain?

      In less than 24 hours, this new doctor had diagnosed my problem and come up with a treatment plan. Why hadn’t my previous doctor suggested an ultrasound? Why had she insisted on a ‘wait and see’ approach while I was in unbearable pain?

      I don’t have any proof, but I believe it was because she didn’t believe that a Black woman could actually be in real pain. She was too busy assuming I was seeking opioids that she couldn’t provide proper care. She could have easily explored other options during those months. While my former PCP was finishing her vacation, I was undergoing surgery.
      While I’m grateful that my gallbladder didn’t become infected or rupture (which can be life-threatening), the waiting period was exhausting. I was on edge 24/7 not knowing when the pain would strike. I altered my eating habits to eliminate the foods I thought might have triggered the episodes. I refused lunch and dinner invitations from friends and skipped team dinners with my co-workers. After having an episode while driving, I wouldn’t eat before running errands, and never went anywhere by myself.  
      Since I couldn’t predict when I’d find myself in the ER again, I only slept in color-coordinated pajamas in case I ended up at the hospital in the middle of the night. I suspected I was already being stereotyped by one doctor; I thought “looking presentable” might lessen the risk of being judged by another one. I learned to observe how the ER staff interacted with me and my family. At the same time, I dreaded the bills that kept accumulating (they weren’t cheap). I’m thankful that I was able to seek alternative care, but why should I have had to do that in the first place? As I said, ri-DAMN-diculous! 

      Since I couldn’t predict when I’d find myself in the ER again, I only slept in color-coordinated pajamas in case I ended up at the hospital in the middle of the night. I suspected I was already being stereotyped by one doctor; I thought ‘looking presentable’ might lessen the risk of being judged by another one.

      If you’re in a similar situation, know that you deserve a doctor that listens to you. Fight until you find that doctor. Speak up if you don’t think you’re being taken seriously. Ask your physician to consult a colleague or get your own second opinion. Ask people you know for recommendations. Read online reviews. If you switch doctors, tell the new one about your previous experience, and let them know exactly what you are looking for. If they seem upset or offended, grab your purse, and run. Your health is too important for your concerns to be dismissed. You deserve a doctor that believes you. More

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      in health and weelbeing

      10 Game-Changing Habits to Reach for When You Feel Out of Shape

      by

      So January 1 came, 2020 ended (finally!), and you set some goals to get healthier this year. But you know how resolutions go: by February or March, your well-intended resolutions will have become a thing of the past. Or perhaps you’ve been hibernating all winter (or all of 2020), and healthy habits were the least of your concerns. No matter how on track you feel now, there will be times when your motivation waivers and workouts fall by wayside. You might even find yourself complaining to your mom or best friend about how you’re out of shape, as if there’s a “shape” that defines whether you’re healthy or not.First of all, let’s rebrand this “in shape” idea to mean your healthiest self, which looks and feels different to everyone. Being in shape is not a number on a scale or even a six-pack of abs. After all, a dress size could never be powerful enough to give you limitless energy or radiant confidence. Instead, being in shape is a way you feel. When you don’t feel in shape (thanks to that aforementioned lack of motivation or, you know, 2020), here are 10 habits to adapt to get back in shape and feel your best. 

      1. Fit in more non-exercise movement
      You don’t need a 60-minute workout session or access to a gym to get in shape. Instead, live a more active lifestyle overall by fitting in non-exercise movement into your routine. Even if you have a typical desk job, there are many ways to move more. For example, walk your dog more often, stand while working, try gardening if you have a yard, clean your house more frequently, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls. Change your goal from fitting in workouts to just living less sedentarily. For more ways to fit in movement, click here.

      2. Don’t ignore cravings
      Cravings are not mistakes or punishments, and they’re not there to sabotage your health goals. Cravings are actually one of the ways our bodies try to communicate with us. Plus, if we have a major craving for pizza and force ourselves to eat another boring salad instead, it can lead to bingeing, restrictive eating, and an unhealthy relationship with food. Instead, find alternatives with nutritious whole foods to nourish your body, like dark chocolate squares (for your sweet tooth) and sweet potato fries (for your salty cravings). If that pizza craving strikes again, score a frozen cauliflower crust from Trader Joe’s to top with tomato sauce and organic cheese, or try spaghetti squash in your favorite pasta recipe. For any other craving, check out these recipes to find a healthier alternative. 
       
      3. Make exercise enjoyable
      Maybe you think those always-in-shape women are the rare breed that came out of the womb loving jumping jacks and jogging, and you just happened to miss out on the magic workout-loving genes. But guess what: that isn’t true. You may not innately enjoy exercise, but you can find joy in exercise. For example, try a workout like dance that feels more creative, notice how centered and peaceful you feel after going on runs, or maybe even fall in love with the stability and routine of moving your body every day. Don’t work out because you have to; work out because you want to. Focus on how exercise makes you feel, and if you don’t enjoy HIIT circuits or weight lifting, find a new workout you’ll look forward to. 

      4. Keep a routine
      Getting (and staying) in shape is a series of simple habits. That’s it. Turning healthy practices into habits is helpful because you won’t have to debate whether or not to follow through with each healthy habit; you make like Nike and just do it. If a yoga flow is part of your daily routine, you don’t think about whether or not you should fit it in on a busy day. You’ll prioritize it because it’s a non-negotiable, just like brushing your teeth or scrolling through Instagram (guilty). To build habits, start with something even easier than you think. Even two push-ups a day can turn into 60-minute workouts. Also, designated morning and nighttime routines are crucial for an overall healthy life because they set your entire day up for success.

      5. Utilize your calendar
      Working out takes more than just deciding you’re going to work out. Making a plan and then adding it to your calendar ensures you’re not only setting realistic expectations, but you will follow through on them. When it comes to figuring out a workout routine, begin with what you know will work for you, not with a challenge. You can’t get to five or six workouts a week if you don’t master one, so start with whatever feels doable. Whether it’s Monday morning or Saturday afternoon, find a time that works for you to exercise. Write it on your calendar and treat it like any other work meeting or appointment: show up on time, be prepared, and don’t skip.

      6. Eat more vegetables with every meal
      Hoping to make some diet changes but not sure where to start? Or maybe going clean feels overwhelming because you’re so used to takeout? The answer: don’t worry about changing, transforming, or taking away food groups. Instead, eat more vegetables. Adding veggies can not only make you crave vegetables (yes, really), but it can also subconsciously crowd out processed and sugary foods (totally guilt-free). Do you love eggs for breakfast? Instead of forcing yourself to have a smoothie, add spinach to an omelet or put avocado on top. Do you eat pasta regularly? Throw in some kale and asparagus for nutrients that keep the body healthy without feeling deprived. When you focus on adding in more of the good stuff, you see food as fuel, rather than in categories of “good” or “bad” (and just like bad boys and the cookie jar, we want it more when it’s off-limits).
       

       
      7. Be flexible
      Reality check: there will be times when you’re too tired to work out, or you want to enjoy a glass of wine and an entire box of mac n’ cheese. Maybe you sleep through your alarm and miss a morning workout, or you’re not in the mood for a smoothie. Those times don’t mean you’re out of shape; they mean you’re listening to your body. Have an easy and flexible backup plan so that you don’t give up when your plan doesn’t pan out. If you’re exhausted or busy, go on a walk after dinner or do a yoga flow before bed instead of a workout. Likewise, have a wide range of healthy meal options so that when you’re not in the mood for the meal you had planned, fast food isn’t the only alternative. Have back-ups, be flexible, and listen to your body (even above listening to your workout plan or schedule).
       
      8. Invest in your health
      There’s a reason pricey programs work (even if only temporarily): when people invest money, they’re more likely to stay on track. Try investing in an online subscription, a new pair of leggings, or a pretty yoga mat, and see if your motivation changes. Likewise, invest in healthy produce. Because fresh produce goes bad much quicker than a frozen pizza, you’re more likely to go for a meal incorporating the fruits and veggies, if for no other reason than you don’t want your money to go to waste. Also, think of how you can invest time and energy too; the more you invest in yourself, the more you will become a priority. After all, there’s nothing more worthy of time, energy, or money than your healthiest, happiest self. Invest accordingly. 

      9. Focus on each individual choice
      When it comes to health, we often think we have to be all in or all out. Have you ever thought, “I’ll start eating healthy again on Monday,” or “I’ll work out once this stressful week is over?” Maybe you had a few slices of pizza one night, and your diet spiraled the next few days (might as well eat the whole carton of ice cream and get McDonald’s for breakfast since you already “slipped up,” right?). But all-or-nothing thinking automatically sets us up for failure. Instead of seeing “getting in shape” as a long-term project, focus on each individual choice. You don’t have to wait until the next day, week, or month to start over. In fact, you don’t ever need to “start over.” Some decisions will be out of pleasure (you deserve that slice of pizza!), but those decisions don’t mean anything other than you wanted a slice of pizza, and they shouldn’t impact future decisions.

      10. Change your motivation
      If you’ve skipped workouts for weeks or are ordering takeout more often than you’re cooking, your motivation might not be motivating enough. Reevaluate why you want to get in shape in the first place. “Going to the gym every day” or “running a marathon” are fine resolutions, but you need to look at the bigger picture to stay motivated. Will getting in shape help you live a longer, healthier life? Will running a marathon increase your confidence?
      When you identify the true motivation and find a purpose for staying in shape that has nothing to do with the way you look, healthy habits not only become sustainable, but become enjoyable. You’ll no longer feel like you have to exercise. Instead, you’ll want to exercise because it will make you less stressed throughout the day, or because being active now means you’ll stay healthy as you get older, so you can live a long life with the people you love. Now that’s more motivating than a number on the scale.
       
      What do you do when you feel out of shape? More

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      in lifestyle and culture

      Grab Our Photo Editing Course + 110 Other Online Courses for Just $75

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      The dreary winter months at the beginning of the year always feel like the perfect time to do a little reflection and check in with yourself. From cultivating new hobbies to pursuing mindset shifts and overcoming personal roadblocks, it’s a great time to work toward a more content and revitalized you. Which is why we’re so excited to have partnered with The Bundle Co. to offer our popular Mastering Photo Editing on Your Phone course as part of a pack of 111 (!!) online courses full of self-improvement-focused classes on everything from overcoming imposter syndrome to financial wellness. The full bundle is an incredible value, worth over $20,000 (seriously, $20,000), and on sale now for just $75.90. This is the biggest bundle they’ve ever offered, at the lowest price, and we’re so excited to be included. 
      Claim all 111 courses now (an over $20,000 value) for just $75.90

      Our popular course, Mastering Photo Editing on Your Phone, is included! 

      About Mastering Photo Editing on Your Phone
      We start the course with our best tips and tricks for actually taking your photos. Even though editing can cover a lot of sins when it comes to photos, it always helps to set yourself up for success when shooting. We go over how to create balance in the composition of your shots and our process for taking our fave photos—like outfit flatlays, exterior shots, and interior vignettes. 
      Next, we take you through all the edits we routinely make on our photos—from brightness to contrast to removing imperfections. With guided video tutorials and pro tips from our guest instructors Lauren Taylor and Ali Stone. 
      You’ll learn our favorite apps for making specific edits—like Snapseed and Tezza—as well as the order we make our edits for the best results. Playing with filters is fun, but sometimes you need to overhaul a photo and a filter just won’t cut it. In this course, you’ll learn the separate core elements of photo editing, so you can edit any photo with ease. All you need to take the course is a phone with app capability. 

      Plus, 110 other amazing courses, all for $75.90 (!!). Here’s a quick look at a few of the courses included in the bundle that we can’t wait to dive into: 

      Taught by Tatiana O’Hara, this course is for anyone who has struggled with having the tough conversations in a corporate role. It covers everything from how to prepare yourself for the conversation to conversation scripts to how to communication after the conversations are finished, and so much more. If you’re in a leadership role, this course is essential. 

      A holistic health coach and registered nurse currently working toward a doctorate in integrated medicine, Kate Eskuri was one of our expert panelists for our 6-Week Self-Care Challenge and we love this goal-setting course she’s created to help you manage your productivity and get sh*t done. The course includes guided worksheets, journal prompts, and a six-step ritual to help you put all your planning to action and achieve your goals. 

      Are you a small business owner having trouble moving or marketing your inventory? This is the course for you. Dani Brown takes you step-by-step through her unique strategy to selling out your launches or restocks every. single. time. A great tool for business owners, including bonus material and a workbook to help you implement her advice every step of the way. 

      Imposter syndrome can stop you in your tracks and prevent you from achieving your goals or feeling like the best version of yourself. Learn how to shift that mindset and start thinking differently with Erika Cramer’s in-depth guide on overcoming imposter syndrome and reclaiming your confidence. 

      Get the full scoop on every course included here. Be sure to claim your bundle by Sunday, February 7, because this amazing price is on the table for this week only. 

      We can’t wait to see what you create with these powerhouse resources! Follow us over @theeverygirlcourses on Instagram and share which course you’re the most excited to start. Plus, more info on future course releases from The Everygirl—we’ve got tons of amazing content in the works for you. More

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      in health and weelbeing

      10 Ways to Upgrade Your Self-Care Routine for 2021

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      It’s no surprise that we love self-care at The Everygirl; we’ve all tried dozens of face masks, perfected the CBD bubble bath, and watched Bridgerton at least three times through (staring at Regé-Jean Page is self-care). We know that caring for yourself is just as important as crushing a work presentation or keeping your home tidy (if not more), and we believe that the most important relationship is the one you have with yourself. But the thing about self-care, and health in general, is that it should always be changing and growing with us. The start of a new year means it’s time to reevaluate our self-care routines and incorporate some much-needed upgrades. Whether you switch up your wellness routine after every new year or the end of 2020 requires some special cleansing, here are 10 ways to upgrade your entire self-care routine in 2021.

      1. Get outside
      So you fit in workouts, skincare, and maybe even meditate regularly. The way to upgrade the routine you already have? Take your self-care outside. Getting some fresh air can have major effects on the mind and body (yes, even when it’s cold). Take your workout outdoors by jogging, going on walks, or doing some lunches and jumping jacks at a local park. If you prefer working out in your living room, you can also take a cup of coffee to your balcony or front yard for a few minutes of quiet meditation in the morning. And if you don’t have time for a full workout or morning meditation? Take walks on your lunch break or sit outside while on conference calls.

      2. Make sexual wellness a part of your routine
      PSA: sexuality is not just the private side of relationships or what we learn about from Sex and the City reruns. Your sexuality should be just as much a part of your self-care routine as a face mask or a bubble bath (and, FYI, can be done simultaneously with both). Whether that means regularly exploring your own body, getting to know what you want (and don’t want), or building sensuality outside of the bedroom through prioritizing pleasure in all areas of your life, sensuality can (and should) be a daily practice. Remember that pleasure is your right, whether that means more pleasurable workouts, food choices, or orgasms, and in 2021, it’s high time we see sex as self-care instead of a dirty word. 

      3. Laugh more often
      “Laughter is the best medicine” is certainly a cliché, but there’s a lot of truth to it. Laughter can have a variety of mental and physical health benefits. Plus, it’s free and doesn’t come with side effects like other medicine (except maybe peeing your pants if you laugh a little too hard. You know what I’m talking about). Incorporate laughter into your routine by surrounding yourself with people who are fun to be around, choosing hilarious comedies for movie nights, and not taking life too seriously. You’ll be amazed at the humor you can find in any circumstance when you remember that the point of life is to enjoy it. 
       
      4. Multitask with movement
      Fitting in a workout is important and necessary for both our mental and physical health, but most of us still end up sitting at a desk for over eight hours a day, workout or not. Our bodies aren’t meant to live sedentarily, so fit in more consistent movement whenever you can by multitasking. For example, do bicep curls while on conference calls or go on a power walk while talking to your mom or a friend. You can also work out while listening to an online class or audiobook for your book club, or do some stretching or jumping jacks while watching TV. Oh, and whenever you’re cooking or getting ready? You know what to do: turn on a bomb playlist and dance.

      5. Take more breaks
      I don’t just mean work breaks. I mean breaks from everything (and yes, that includes self-care practices). Take breaks from Netflix binges by going for a walk or taking a warm bath, take workout breaks by scheduling a rest day, take technology breaks with a tech detox, and even take breaks from that full morning routine you’ve perfected by spending a weekend morning sleeping in, staying in PJs, reading a book, and making pancakes. The goal of self-care practices (and health in general) is not perfection; it’s balance. Nothing should ever feel too strict, regulated, or perfect. It’s time we stop seeing breaks as a weakness or failure, and instead see them as important, necessary, and healthy. Hint: if you’re feeling unmotivated, worn out, exhausted, bored, or tired of any one thing, that’s probably a sign you need a break from it.

      6. Do something “just for fun”
      Take a “fun evaluation” right now: when’s the last time you did anything just for fun? How do you spend your free time alone that isn’t bingeing Netflix? If it’s difficult (or impossible) for you to think of an answer, your very stressful adult life has likely taken precedence over a very important aspect of life: having fun. Enjoyment is not only good for you, but it’s crucial (remember how laughter is the best medicine?). Incorporate regular “playtime” in your life by turning on music and dancing, doing something creative like coloring, or going to your local jungle gym and playing on the monkey bars (bonus points that it doubles as a workout). If you feel silly “playing” or feel unproductive spending time on something “just for fun,” that’s even more reason to. 

      7. Try out non-toxic or natural products
      So you have a go-to candle that instantly relaxes you, a line-up of impressive face masks, and every item you could possibly need for a killer bubble bath. While I commend you for being on top of your self-care game, if you’re looking for a 2021 upgrade, try switching to non-toxic or all-natural products. After all, nutrition is not just about what we put in our bodies; it’s also about what we put on our bodies. Going clean doesn’t have to feel overwhelming, expensive, or wasteful. Whenever you finish a beauty product, candle, or even food, do a little research to find an alternative that’s better for you and better for the planet (bonus points for buying from a small business!). It doesn’t have to be an all-or-nothing process. Instead, take baby steps that will lead to big changes. Click here for some clean beauty hacks, and click here for our non-toxic candle guide.  

      8. Set boundaries
      Self-care is about what to do to care for yourself, but it’s also about what not to do. Setting boundaries, whether they’re with work, your family, or in your relationship, should be non-negotiable. Think of boundaries as a shield to protect your energy, mental health, and overall wellness. If your energy is always drained or you notice that other people affect the way you think, you probably need to set (and keep) more boundaries. Set work boundaries by deleting work-related apps off your phone, set social media boundaries by muting accounts that don’t bring you joy, and set boundaries in your relationships by limiting your access to other people when you need time for yourself. 

      9. Put it in your calendar
      Your calendar is probably full of work meetings, doctor’s appointments, and deadlines, instead of workouts, meditations, or downtime. But when you write something on your calendar, that means you’ll prioritize it, show up on time, be prepared, and not skip (unless you reschedule in advance). Why should your self-care be any less important than work deadlines or appointments? Scheduling it into your calendar will not only make sure that you’re making time for it, but will remind you that self-care is just as important as other obligations. If you prefer to have a career-specific calendar, consider getting a planner just for self-care to schedule activities that will recharge your energy. 

      10. Ditch the practices that make you more stressed
      I’ll be honest: even for someone who is #extra with wellness, meditation has always stressed me out. It seems like every expert in the world preaches its benefits, but when I sit down and try to have a few minutes of meditative bliss, thoughts run through my head like I’m doing this wrong, and I can’t stop thinking about my to-do list. I would leave meditation sessions feeling more stressed than before. Yes, it is a practice that requires patience, but it didn’t make me feel at peace, relaxed, or zoned out. You know what does make me feel at peace, relaxed, and zoned out? Going for a walk, coloring, listening to Frank Sinatra, and yes, even watching Real Housewives.
      Maybe one day I’ll start up a love affair with meditation, but until then, I’m going to be doing whatever it is that actually brings me peace, relaxation, and happiness, whether wellness experts swear by it or not. The truth is that adding, doing, or trying all the things that are supposed to be good for us can sometimes just be FOMO disguised as health. With the start of a new year, reevaluate every way you’re spending your time, and get rid of the ones that aren’t truly serving you.

      How are you updating your self-care routine for 2021? More