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    The Amazon Workout Top I Can’t Stop Wearing

    Taking a peek into someone’s Amazon wishlist is nothing short of getting a glimpse into their soul. One flash of my wishlist and you’ll quickly find my deepest, darkest desires: home decor items that Joanna Gaines would envy, fashion finds seemingly plucked out of Hailey Bieber’s closet, self-help books I want to (but will never find the time to) read, and an ample amount of items that the TikTok community convinced me that I needed.Among those TikTok must-haves, one item taunted me more than the rest. I first saw it brandished on a TikTok account in the summertime. It wasn’t long until I found it appearing just about everywhere else. I saw it again and again on my For You Page, on the streets of Chicago, at the gym, and presented in the form of an ad on my daily IG scroll. The universe wanted me to pull the trigger on this affordable Amazon workout tank, but, I persisted and played hard to get.

    Behold, one of my biggest internal battles in life. Do I invest in more expensive items that will fit perfectly and last me forever? Or do I jump at the affordable option, assuming the risk that the cheaper options will be just that—cheap. It is with this contemplation that I decided on investing in the Lululemon Align Tank instead of giving the Amazon tank a try. 
    I wanted a top that could withstand a light treadmill workout/weight-lifting session but still be comfortable enough to lounge in. If I’m spending over $60 on a top, it needs to be multipurpose. When I saw my best friend rock her brand-spanking-new Lululemon Align Tank, she encouraged me that she was able to work out and watch Netflix in it, so I near sprinted to Lululemon to pick one up for myself. 
    Typically, I’m a size small in tops, but when there’s a built-in-bra situation, I am continuously dumbfounded for sizing. I’m a 32D so when I tried on Lululemon’s size four, my tatas nearly brushed the tip of my chin. One deadlift hinge forward and those babies were going to slip out and graze my worn, Adidas tennis shoes. I moved on to a size six. Still, my boobs slid out the sides covering more horizontal ground than I ever thought possible. My left breast took an exhilarating road trip west; my right flew coach, hit a fair amount of turbulence, and visited an old friend in D.C. So, I opted for a size eight. It expanded slightly to make room for my bust but the v-cut still left me feeling exposed and uncomfortable—there was no way I could make this work at the gym. Alas, I tried the size 10 at which point the top socially distanced itself from my ribcage and waist and I lost all hope.
    I walk-of-shamed home only to remember the workout tank that sat patiently in my Amazon wishlist. With lingering rage from my wasted, too-well-lit fitting room experience, I added the tank to my cart. For a size 32D, the brand recommended either a size medium or a size large. I said a prayer, opted for a medium in the color black (to no one’s surprise), and let the Amazon gods fulfill my order. 
    When I got hit with that “your order has been delivered” email, I sprung from my couch with gusto, slapped on an upside-down face mask, and triple tapped my floor’s elevator button because obviously, that would summon it faster. When I got down to the lobby, my package was there, waiting for me in all of its $24 glory.
    If you think that I didn’t rip open that package on my commute back up the elevator then, honey, you simply don’t know me. By the time I made it into my apartment, I was already slipping off my Budweiser tee, ready to see if this cult-favorite workout tank was worth the hype. And, boy, did I hope that it was. Still scarred by my Align Tank encounter (we’ll call it Boobgate 2021), I knew better than to be excited.  If it doesn’t fit, it’s OK! We can just return it. No big deal. 

    And before I could even finish my thought, the tank slipped and fell onto my body and I was at a loss for words. It? Fits? I started jogging in place, doing cartwheels, and performing bodyweight Romanian deadlifts in front of my mirror. After about five minutes of pushing my bust to the limits, I exhaled. It. Fits.
    And now, a glimpse at my happily ever after. I wear this thing everywhere. I’ve gone to the gym in it, I’ve worked from home in it, I’ve napped in it, and I’ve worn it under a puffer on my last two grocery runs. It’s lightweight, breathable, and functional AF. When I go to the gym to do an incline walk, a weight-lifting session, low-impact HIIT, or yoga, I leave the pads in. When I’m lounging at home, I simply slip them out. If I’m going to be doing what I deem as intense cardio (moderate running or sprinting), I opt for a more supportive, higher neck sports bra but, in all reality, I’m only doing that a mere once or twice a week. 
    While I’d say that the material is nice, you miss out on the buttery softness that comes with the Lululemon Align Tank. Amazon’s version is 87 percent nylon and 13 percent spandex while the Align Tank is 81 percent nylon 19 percent Lycra elastane. So while the Amazon one is definitely comfortable, it’s not a direct comparison on that front. At the end of the day, while then Align material would be a nice luxury, it’s most definitely not my priority.
    If I buy again, I’ll probably try out a large just out of sheer curiosity. If it’s not snug enough for workouts, I’ll still keep it for lounging purposes. If I like it better overall, I’ll be sure to let you know. For now, I’m beyond happy with my size medium sports bra tank that costs just a bit less than a Tao vodka soda and less than half of the price of a Lululemon Align Tank. With that, I can confidently say that in this episode of high-end or dupe, the dupe wins my heart.

    As far as I’m concerned, this tank could hit me with a car and I would say, “thank you.” This tank could leave me on read and I would fully, wholeheartedly understand. This tank could put an empty milk carton back in the fridge and I would apologize for assuming it’s full. Thankfully, this tank has shown me nothing but love and it is for this reason (amongst a million others) that I will no longer be wearing anything else. Thank you for coming to my TED Talk. More

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    The One Habit I’m Adding to My Routine in 2021

    If anything, 2021 is the year of the anti-resolution. Gone are the days of writing down lists of everything you want to accomplish in the next 12 months—this year, most are just trying to survive. But this newfound start-of-the-year mentality doesn’t mean we can’t use the momentum of the start of the year to make some small, meaningful changes to our habits. No, “run a marathon” isn’t on the top of our to-do lists, but finding small things to add into our routines to better ourselves day to day is a resolution in itself, and in the long-run, can benefit us just as much as the big things. And something that falls into that category? Taking a multivitamin.
    Even if we consistently eat healthy, balanced meals chock-full of greens and colorful veggies, we may not be getting enough of some key nutrients the body needs—and that’s where a multivitamin can come in handy. But not all multivitamins are created equal; some are made with sugars, synthetic fillers, or artificial colors.
    Our favorite multivitamin? Ritual. Not only is their vegan-friendly formula formulated without shady ingredients, but it’s formulated with key nutrients to help fill gaps in the diet, like vitamin D3 and Omega 3 DHA.*

    My biggest problem when it came to taking multivitamins was always consistency. I’d get in the habit of taking one, but once I ran out, would forget to pick a new bottle up, and then would inadvertently take a month-long break from taking them until I remembered again. With Ritual, that problem is one of the past: your multivitamins are delivered to your door each month (with free shipping!) so you never have the “I forgot to add them to my shopping list” dilemma again.
    Taking vitamins can be a chalky-tasting, mediocre experience, but one that I thought simply came with the territory—but Ritual has shown me that that isn’t the case. Their capsules are minty-tasting in the most refreshing way, and even though it sounds small, has added in me wanting to take them every morning. It also doesn’t hurt that their delayed-release capsules are designed to dissolve later, in less sensitive areas of the stomach, so they can be taken with or without food. (Which means I don’t have to fear the vitamin-related upset stomach that used to hit me on my morning commute if I took my vitamins without eating enough—you know what I’m talking about!).

    This year, one of my resolutions is to be easier on myself—which for me, means no long lists of goals, and instead, finding pressure-free ways to support myself both physically and mentally. Not only does taking a daily multivitamin make me feel like I’m doing something good (since I know that even on the days that I didn’t eat anything green and “balanced” meant pizza for lunch and dinner, I’m doing something to help support my nutrient needs), but it helps my body get key nutrients. Health goals don’t need to be life-altering accomplishments or all-consuming goals; sometimes, all it takes to support your health is to prioritize the little things that matter most.*

    *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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

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    I’m a Nutrition Coach and These Are My 12 Favorite Recipes

    In 2020, I craved more comfort foods, needed extra nourishment for energy that I lacked more than ever, and got bored cooking every meal (I miss you, restaurants!). Being a nutrition coach doesn’t protect me from cravings (or needing a really big plate of pasta after a stressful day at work), and 2020 brought a variety of at-home cooking challenges, like the lack of motivation that comes with stress or the cravings that come with needing comfort. Since I don’t believe in depriving or restricting, my answer was to try out nourishing, hearty, and delicious recipes that also happened to sneak in some extra veggies to help my body feel its best.Of all the recipes I tried, some have particularly become personal favorites, regular staples, and absolute game-changers for me. BTW, I’m vegetarian and gluten-free, so most of these recipes don’t have meat or gluten. However, that doesn’t mean that the way I eat should be the way you eat. The purpose of these recipes—and every recipe—is to make them work for you. Add your favorite animal protein or leave out a vegetable if you don’t like it. Find some inspiration from these 12 meals that have become my go-tos, but don’t forget to make them your own.

    Source: Love and Lemons

    Source: Eating Bird Food

    Source: Two Peas & Their Pod

    Source: Cotter Crunch

    Source: Ambitious Kitchen

    Source: Jessica in the Kitchen

     

    Source: Pinch of Yum

    Source: Love & Lemons

    Source: Minimalist Baker

    Source: Sakara

    Source: Nutrition Happens

    Source: Love and Lemons

    What are your go-to healthy meals? More

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    I Finally Hit My Monthly Fitness Goal—Here’s How I Tricked Myself Into Working Out Again

    Over the past few years, one of my greatest, most dreaded challenges has been getting myself to the gym. Here’s the thing: once I’m moving my body, I don’t hate it, and afterward I typically feel pretty darn good. But getting there—oof—that’s a different story.I’ve struggled with yo-yo working out for as long as I can remember. I would do this thing where, after a long hiatus from the gym, I would work up a plethora of guilt-fueled motivation, hit the extreme of working out past my limits for a few days, and poop out, only to fall off the boat and do nothing at all for a week or two or three. No matter how many fitness gurus I followed on IG that preached consistency over intensity, I just couldn’t seem to get myself out of the bad habit of binge-working out, which led to prolonged periods of doing nothing at all.
    One of my goals for 2021 was to change my relationship with working out. I knew that if I approached working out with a new mindset, I had the potential to fall back in love with fitness. And for the first time in my adult life, I can finally say it’s actually happening. Here are the seven ways that I tricked myself into loving working out again: 

    1. I merged fitness and friends
    Finding accountability partners in my fitness journey has been an absolute game-changer for me. At the start of 2021, my friends and I vowed that we’d have each other’s backs on the days where we were feeling less than motivated to get to the gym. We don’t work out together (differing schedules and, you know, pandemic and all) but we have a stream of communication that is uplifting and motivating AF.
    We celebrate small wins, hold each other accountable, and lean on each other on the days where we need a little push to get out of bed or motivation to forego the temptations of the couch. Having a supportive community to lift me up, remind me of how much of a badass I am, and assure me that I’m not alone has helped me more than I can put into words.

    2. I listened to my body (but didn’t use it as an excuse)
    I’ll admit, before 2021, “listening to my body” was my favorite excuse in the world for doing absolutely nothing. The number of times I’ve said, “I’m listening to my body,” whilst withering away on my couch on my 19th consecutive hour of Netflix is simply too high to count.
    In my 2021, listening to my body has taken on a new meaning. Rather than use it as an excuse to be horizontal, if I’m feeling sore or am feeling tired I do a leisurely incline walk, stretch, or light yoga flow to get my body warm and moving instead of skipping my daily movement altogether. Time and time again, I find that doing something instead of nothing makes me feel infinitely better.

    3. I made a plan—and stuck to it
    For me, working movement into my schedule ahead of time has helped me to prioritize my workouts during the week. If I don’t plan ahead of time, life happens, and working out tends to be the first thing I sacrifice. I find that when I manage my weekly schedule and label specific blocks of time to include movement, I’m much more likely to make it happen. 6:30 p.m., workout with me—I can’t cancel that again!

    4. I placed an emphasis on consistency
    As I previously mentioned, I used to be the worst when it came to consistency in my workouts. Part of my problem was that when I’d finally work up the guilt-fueled courage of hitting the gym for the first time in weeks, I’d go way too hard for two whole hours, then I’d be exhausted, sore, and down for the count for at least a few days.
    This year, I’ve adopted the mindset that consistency is more valuable than intensity, especially when it comes to gaining confidence and getting back into the workout game. The positive reinforcement of the endorphin rush that comes from even a short, light workout has made me actually associate enjoyment with working out, which has made me—dare I say it—excited for my next workout.

    5. I made a playlist that makes me want to have a one-woman dance party
    In my eyes, no workout is complete without a pre-workout dance party. Despite popular belief, the star of said dance party isn’t my lame dance moves. It’s the playlist that gets me in the mood to groove, move, and get my blood flowing. No matter what kind of funk I’m in, a spontaneous dance party to my favorite songs can almost always cure it, which puts me in a positive mindset before I even leave my apartment.

    6. I spend less time doing things I hate (i.e., distance running)
    I’ve said it once and I’ll say it again: I hate running. I can name a million things I’d rather do than run and, tellingly, that list even includes walking barefoot on a runway of Legos just because. I’ve tried every trick in the book to get myself to like running but, despite multiple attempts, I’ve come to terms with the fact that it’s just not for me. And that’s OK!
    So, instead of forcing myself to do an activity I despise with everything inside of me, I’ve been opting for 10-minute warmups and cardio sessions that—wait for it—don’t include distance running! And let me tell you, it has been glorious. Instead, I’ll do incline walks, sprints, or bodyweight HIIT workouts to get my heart rate up before my lift. I know it isn’t groundbreaking, but choosing a workout plan that I actually enjoy makes me so much more likely to hit the gym. 

    7. I focused on how I felt rather than what I looked like
    At the end of the day, one of the biggest factors in changing my relationship with the gym is focusing on how I feel during and after my workout as opposed to expecting physical results. I think it’s great to have functional and physique goals but, right now, I’m focusing on the short-term benefits of working out. My mood is improved after I work out. On days that I move, I tend to have more energy that carries me through the rest of my day. I sleep more soundly at night. I make commitments to myself and I keep them. As I get stronger and my endurance improves, I gain confidence and I prove to myself that I can do hard things. And, let me tell you, team—I’ve never felt better. More

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    6 Energizing Rituals I Tried to Upgrade My Morning Routine

    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.

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    The Ultimate Valentine’s Day Self-Love Routine

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

    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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    25 Romantic Dinners to Make at Home This Weekend

    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