Wellness

Subterms

    More stories

    • 175 Shares

      in health and weelbeing

      8 Ways to Fit in Movement When You Don’t Have Time to Work Out

      by

      When it comes to exercise, we focus on how to get fit. Our New Year’s resolutions are about working out more often, and we set goals to challenge ourselves in miles, reps, or weights. But then real life kicks in, and we realize we don’t have 60 minutes to spare during busy days. Going on a run feels impossible, much less adding in the commute time to get to the gym. The truth is that getting fit isn’t the problem; it’s staying fit. Can you keep up your health goals and find time for yourself, even when your to-do list is overflowing and your schedule is overbooked? The answer: absolutely. Be your own #fitspo with these eight easy hacks to fit in movement, even when you have no time to work out. 
      1. Maximize daily activities
      You don’t have to fit in extra time to work out. Instead, you could move more during the activities you already do. For example, take your dog for a walk or play fetch instead of just letting them out, and take out the recycling in multiple trips to get your step count up. You can also make use of downtime by stretching while watching TV and doing squats or jumping jacks on every commercial break. And if you don’t even have time for walks or watching TV (but what’s life without Bridgerton!?)? Do some calf raises while brushing your teeth, try push-ups before you get in the shower, and dance around the kitchen while cooking. 

      Source: @crystalinmarie

      2. Fit in multiple movement sessions of five minutes or less
      Blocking out an entire 60-minute session might seem impossible when glancing at your daily schedule, but five minutes (or even three)? Now that’s doable. Try to scatter a few different five-minute breaks into your day to get some movement in. For example, fit in five minutes of yoga while your coffee is brewing, try some of these short workout videos in between meetings, and get another 10 minutes in when you wrap up your workday. Without even knowing it, you could easily fit in 45-60 minutes of movement in easier-to-manage increments throughout the day.

      3. Wake up (and go to bed) 20 minutes earlier
      So you swear you don’t have time to work out during the day? Then make more time. Since time is an illusion (no, really), get in control of it by giving yourself more. Even waking up 20 minutes earlier will help you feel like you have a lot more time in your morning and throughout your entire day. But because sleep is just as important for your health, that also means getting to bed 20 minutes earlier too. Turn off Netflix, put away your laptop, and prioritize an earlier bedtime so you’ll feel well-rested and motivated getting up earlier in the morning.

      4. Turn chores into a workout
      Oh, you didn’t think laundry or doing the dishes could also give you envy-worthy biceps or strong glutes? Think again. Some of the most common household chores require some built-in physical activity that can work every part of the body. For example, washing heavy dishes in the sink will work your arms, squatting to pick up the laundry basket of dirty clothes will work your legs, and sweeping can work your obliques. Don’t even get me started on scrubbing the tub, vacuuming the floor, or gardening. And if you do a bunch of chores in a row, it will get your heart rate up to count as cardio. Bonus tip: turn on your favorite playlist and dance around while doing chores for a little extra movement and motivation. Your home has never been cleaner!

      Source: @sassyredlipstick

      5. Get creative with your work setup 
      It’s 2021: of course, you don’t even need to leave your desk to get a good workout in. If you can, consider switching to a standing desk, and if you’re stuck with your old seated desk (boring!), try out a mini exercise bike or treadmill that goes underneath. You could walk or bike miles while you’re scoring promotions, acing presentations, and making $$$. Now that’s multitasking. And if exercise equipment isn’t your thing, switch out your chair for a yoga ball or sit on a wobble cushion to work your core.
      Use technology to your advantage too. Set alarms on your phone or computer every 30-60 minutes to remind you to get up, stretch, and do some jumping jacks. Even 30 seconds of light movement every hour can make a major difference.

      6. Forego conveniences 
      Say goodbye to your front-row parking spot, elevators or escalators, and the shortcut to get home. We’re so used to making everything more comfortable and convenient that we don’t even realize our lifestyle could be so much more active. Many “inconveniences” feel like a hassle because they require physical effort, but physical effort is just a less intentional way to exercise. If your goal is to move more, inconveniences are a good thing. Park in the furthest row, always take the stairs, stand up more during the day, and opt for the furthest bathroom instead of the closest. You’ll get your step count in and will be working muscles you wouldn’t be using otherwise.

      Source: @missenocha

      7. Multitask
      If time is your biggest challenge and exercise doesn’t feel productive enough to prioritize (but what’s more productive than giving your body the tools to feel its best and get more energy?), then accomplish something on your to-do list at the same time. 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 listen to an online class or audiobook for your book club while working out to accomplish two things at once.

      8. Focus on posture
      If all else fails and you’re sitting at a desk 24/7, you can still be working your muscles and healing your body by simply being mindful of your posture. Proper posture not only prevents injuries later down the road, but sitting up tall with your shoulders back relies on your abs, back, and leg muscles when done correctly. Even Salma Hayek swears by good posture for her physique and, while I call bluff on the fact that she gets that toned without exercise, being mindful of how you sit, stand, and even lay down is can be incredibly effective for the body. 

      How do you fit in movement when you don’t have time for a workout? More

    • 163 Shares

      in health and weelbeing

      My Secrets for Eating Plant-Based, Even When I’m Too Busy to Grocery Shop

      by

      Eating more fruits and veggies doesn’t sound revolutionary, but the only “diet” I’d universally recommend is plant-based, because it isn’t about limiting or labeling foods as “good” and “bad.” Eating plant-based is not a secret weight-loss diet or an unsustainable eating plan. Instead, it’s the simple decision to eat more of the natural foods from the earth that our bodies are meant to eat. But if eating healthy were that easy, everyone would be doing it, right? With overloaded work schedules and a stay-at-home order that took away our normalcy, toilet paper, and portion control, healthy eating has gone out the window for many of us. If a busy lifestyle leaves you ordering pizza most nights of the week since there’s nothing in the fridge, or staying at home has made you go through chocolate chip cookies quicker than you go through a new Netflix series, don’t worry. I’m often too busy to get to the grocery store, can get lazy with cooking or prepping, and love food way too much to give up my favorite meals and snacks. So if I can eat plant-based, so can you. Here are five secrets I live by for getting in all my fruits and veggies, no matter how busy my schedule is or the last time I went to the grocery store.

      Source: Blue Apron

      1. Get plant-based meals delivered
      Some weeks are just so busy that you don’t have time to plan, prepare, or shop for meals, which makes eating plant-based pretty difficult (Chinese takeout or frozen chicken nuggets are much more tempting). Luckily for the other busy women and health nuts out there, Blue Apron offers health-conscious options like vegetarian, 600 calories or less, etc., so not only can you select meals that you’ll look forward to all day, but you’ll be eating meals that keep you on track with your unique goals. 
      Plus, Blue Apron now offers customizations. What does that mean for your plant-based diet? You can now swap, add, or upgrade proteins on select meals to make them more plant-friendly. So if your roommate or significant other prefers meat, you won’t have to sacrifice your health-focused preferences since you both can get the protein you want (insider tip: look for the “see options” box under the meal’s image after signing up to see if it is customizable).
      New customers: click here to save over $60 on your first 3 boxes!

      Source: Kate Davidson | Colin Price Photography for The Everygirl

      2. Equip your kitchen
      If you’re newly plant-based, you might need some different equipment to make your cooking (and life) a little easier. Having the right tools on hand means a lot more variety in your meals, using the same food and ingredients. For example, try a spiralizer to turn zucchini into noodles, invest in a Nutribullet to quickly DIY a creamy soup out of cauliflower or butternut squash, and a pressure cooker to make dishes out of dried beans and grains (more on that below). 

      Source: Danielle Moss for The Everygirl

      3. Stock up on frozen produce
      Fresh is always best, but for times when you can’t get to the grocery store, stock up on frozen produce. Use frozen produce like broccoli, cauliflower, spinach, or butternut squash for stews, stir-fries, and smoothies. Not only is frozen produce often cheaper, but it lasts much longer than the fresher versions, so you can keep it on hand for emergencies (AKA when you’re craving stir fry at 11 p.m.). It’s also frozen at peak freshness, which means it’s packed with as many nutrients as possible. Try frozen fruit for smoothies, riced cauliflower or broccoli florets for side dishes, and pre-made meals for the nights you don’t even have time to cook. If you prefer non-packaged produce, you can also chop up fresh veggies and freeze them yourself (produce like sweet potatoes and broccoli can last a long time in the freezer).

      Source: FOODISM360 | Unsplash

      4. Make dry food your best friend
      Just like stocking up on frozen food can prepare you for busy days, dried whole foods are the secret ingredient to satisfying plant-based meals, without the work of grocery shopping every week. Try stocking up on dried beans (like lentils, black beans, or pinto beans) and whole grains (brown rice, quinoa, or millet). They’ll last forever in your pantry, are cheaper than buying prepared (especially when bought in bulk), and can be made in a pressure cooker to save time.

      Source: Leigh Skomal | Unsplash

      5. Think of adding plants instead of taking away other food groups
      I love plant-based eating because it’s just about what you should add; you don’t have to cut out whole food groups or deprive yourself of foods you love. So when life gets busy (because it will) and you don’t have time to cook, prep, grocery shop, or plan ahead (because you won’t), you don’t need to stress and panic-order Papa John’s. Instead, make yourself some pasta (yes, even if it’s not “plant-based”) and think of what you can add to include more plant-powered nutrients. Maybe it’s blending lentils into the pasta sauce or heating frozen broccoli to eat with it.
      When I do order out (which has been more often than not this year, TBH), I get a pizza with all the veggie toppings and order a side salad to go with it, or load up on avocado rolls and shishito peppers. No matter how busy life gets, what ingredients you have in your kitchen, or even which restaurant you order from, don’t worry about how to stick to one diet or limit certain foods. Instead, get creative with how you can add more plants to any meal.

      What tips and tricks help you eat plant-based?

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

    • 138 Shares

      in beauty and fashion

      I’m Plus-Size—Here’s Everything That Goes Through My Head While Having Sex

      by

      Whenever I think about my identity, one of the characteristics that always pop up first is “plus-size.” That’s not necessarily a bad thing—I’m used to describing myself as such when looking for clothes, posting on Instagram, or talking about body positivity. I’m so used to being a plus-size woman, it’s become engrained in my daily routines and conversations. The only time I do cringe about being plus-size? When I’m talking about having sex.Society has come pretty far in terms of the body positivity movement, which, believe me, I’m grateful for. Women are more empowered, fat bodies are being normalized, the fashion industry is finally catching up with extended sizing options and plus-size clothing lines. But when it comes to sex, I feel like those “taboo” lights start flashing in everyone’s heads and the conversation becomes a minefield of sidestepping judgmental comments and potential hurt feelings. Sex can already be a tricky topic to navigate, but add in a body type deemed “less-than-desirable?” Yeah, it’s a recipe for discomfort.
      But despite it being uncomfortable to talk about, it still needs to be. I’m not going to get up on my soapbox and demand that all conversations about sex need to include fat bodies (hello, I’m an introvert), but sometimes I feel like a second-class citizen whenever I bring up my own experiences. Could that be completely based on my own self-confidence and body image issues? Absolutely. But that’s probably just more reason I need to do it more often. If there’s anything going to therapy for five years has taught me, it’s exposure therapy rarely fails. The more I talk about my own sexual experiences, the more comfortable I’ll be, the more confidence I’ll have, and, hopefully, the better the sex will be. And what better way to do it than to share my unfiltered thoughts?

      First things first: I’m not comfortable with my body, but what does my partner think of it?
      With all the guys I’ve dated, I’m usually one of the biggest women they’ve had sex with. (Not that I’ve collected data on this—God, could you imagine?! He’s mid-thrust, and I’m like, “So, have you slept with anyone else who’s fat?” Real nice.) So, I’m automatically going to compare myself to the other women my partners have slept with.
      I have big thighs, flabby arms, and I carry a lot of weight in my belly. (I also have a fairly big butt, but that’s never really been a concern.) Usually, when I match with a guy on a dating app (as many of my experiences go), I post several photos of my entire body. And unfortunately, this is a direct response to an evening where I did meet up for a date with a guy and he left after half an hour because I looked different than my photos and he just “wasn’t attracted to me.” So after that charming memory, you bet I make sure I look identical to my photos. But even with that insurance of “OK, he knows what I look like and he finds me attractive,” I still never know what my partner’s initial reaction will be when we start having sex. Or how he’ll navigate my body.

      For the love of God, don’t make me get on top
      I am aware of my weight 24/7: putting on clothes, going on planes, sitting down at a restaurant, etc. So, why would having sex be any different? As much as I’d like to, I can’t just shut off my brain and lose myself to the throes of passion. (Kudos to anyone who can do that though—tips are welcome!) Sex is so not like romantic comedies where everything is easy and passionate and women have freakish pretzel bodies that can bend into every trendy position. I also worry about hurting my partner. Simply because I am a bigger woman with a bigger body, I want to be considerate of my partner and how comfortable they are in certain positions.
      Another thing romantic comedies forget to mention? Stamina. My preferred exercise is walking, sometimes swimming. Executing a perfect reverse cowgirl is not a form of cardio that my core can easily withstand. So, I dread the times when my partner asks me to get on top. Marathon breathing techniques and worrying about my knees don’t exactly inspire lust in me. I’d much rather be in a position that I know works for me and lets me get out of my head and enjoy the experience.

      Bring on the vibe
      Listen, I’m happy for everyone who can orgasm without the aid of vibrators or toys—I’m just not one of them. Being a bigger woman, there’s simply more of me, which means more skin and body to navigate when I’m having sex. I have what is called a FUPA (fat upper pubic area), or “panniculus,” if you want the medical term for it. I’ve come to terms with my FUPA (Queen Bey has one, so we’re basically the same person), and being with my body all the time, I’ve figured out how to work with it and work around it when I’m engaging in a little self-love. But if my partner isn’t as familiar with my body (hello, one night stand), then I see it as my job to focus on my pleasure. And that means bringing out my trusty vibrator.
      I’m not exaggerating when I say vibrators are responsible for 90 percent of my orgasms. (If I could take a quick commercial break to share a PSA, it’d be this: people, regardless of your size, body type, sexual orientation, or dating status, get yourself a vibrator and thank me later.) Because I have a little extra fat around my clitoris and vulva, it’s not as easy for my partner to find. So while I make sure to communicate openly during sex, using a B.O.B. (battery-operated boyfriend) is super helpful as an aid for ensuring plenty of orgasms. And in all my sexual experiences, I’ve never had a partner complain when I bring out my vibrator. More often than not, it’s a total turn-on.

      Time to talk
      I wouldn’t call myself particularly dominant in the bedroom (just let me be a delicate maiden in a Regency romance, thank you very much!), but I do think it’s important to talk while having sex. Having an open dialogue about what feels good, where to touch, what turns me on, etc. is the clearest way to build intimacy and grow my confidence. Even if I’m having sex with a partner I’m familiar with, I’m still the teensiest bit nervous every time. Communicating, even if it’s just joking about how a position isn’t working (anyone else fall off the bed while on top of their partner? Nope? Just me?) can break the tension, get me out of my head, and make me more comfortable.

      Remember, they are there because they want to be
      I’m not going to lie and claim that I can shut off all the negative self-talk my brain seems hell-bent on sending me during sex. But at the end of the day, I know that my partner is with me in that bed (or on that couch, or in that shower) because he is attracted to me and he wants to share this experience with me. Sex should be fun and sensual and pleasurable—let it be!
      This isn’t an “I’ve overcome my body image issues and have great sex” statement though. I still have unsatisfactory sex all the time, and when I do, I’m quick to blame myself and my body. But over time, I’ve learned that I can’t let those thoughts rule me. Otherwise, I could be preventing myself from having some really great, hot, steamy sex in my future. I’m talking Bridgerton Season 1 Episode 6 sex. (You’re welcome!) More

    • 125 Shares

      in beauty and fashion

      How I Manage My Gym Acne With Only One Product

      by

      Gym Acne: 1. Me: 0. Well, at least for a while. This past summer, I developed a daily habit of working out an hour or more a day. My newfound workout routine not only came with a renewed sense of energy after months of staying inside, but also with a battle with body acne that populated on my back, shoulders, and chest. I started using a body wash formulated with the acne-fighting hero ingredient, salicylic acid—though it didn’t deliver the results I wanted. In mid-July, Versed’s launch of the Back-Up Plan Acne-Control Body Mist immediately caught my eye. Since the first week of August, I have been using this mist daily after I shower, and it has delivered promising results: all the body acne that has developed around my chest and shoulders is gone, and only a few troublesome pimples on my back still remain. 

      With a few sprays on the body and a wait time of 30 seconds for it to dry, it’s a fast, convenient treatment to target that troubling acne at any time. As it says on the bottle, you can use the mist 2-3 times a day, which for me is usually in the morning, before a workout, and after a shower. If you’re worried about the mist clinging to your shirt, though, not to worry! I use it all the time before getting dressed in the morning and it never clings to my clothes. Thanks to Versed’s body mist, I guess you could say that my gym acne and I are neck-in-neck in this battle at the moment. 

      As a self-proclaimed Gen Z “skin enthusiast” who is always learning about skincare ingredients and their benefits, I decided to also consult experts on the mist’s three hero ingredients—salicylic acid, witch hazel, and tea tree oil—to understand why this mist has the incredible ability of clearing away body acne. 

      Salicylic Acid, Witch Hazel, and Tea Tree Oil: An Acne-Fighting Trio

      Salicylic Acid
      One of the hero ingredients of this acne-fighting body mist is the one and only salicylic acid. According to board-certified dermatologist, Dr. Lisa Chipps of Moy, Fincher, Chipps Facial Plastics & Dermatology in Beverly Hills, salicylic acid has numerous benefits when it comes to clearing away acne. “Salicylic acid has long been a staple ingredient in acne treatment regimens,” Dr. Chipps said. “Salicylic acid is an oil-soluble beta-hydroxy acid (BHA) that penetrates into the pores and helps to break down excess keratin. It gently exfoliates the skin, and it has some antimicrobial effects to kill acne-causing bacteria. It can also be anti-inflammatory.”
      While salicylic acid has the ability to mitigate acne, board-certified dermatologist and founder of Fifth Avenue Aesthetics, Dr. Marie Hayag, advised those with sensitive and dry skin to tread lightly when using a product with salicylic acid. “[It] is suitable for various skin types, but it can be drying. Those with very dry skin should make sure to stay moisturized throughout the day. People with oily, acne-prone skin would be the most compatible with salicylic acid as a treatment,” she said.

      JavaScript is currently disabled in this browser. Reactivate it to view this content.

       

      Witch Hazel
      Contrary to what its name suggests, there is nothing spooky about witch hazel. In fact, it’s known to eliminate the skin of its impurities and for its calming abilities. “Witch hazel is a mild astringent, so it can be used to remove excess keratin and bacteria from the skin. It has been suggested to have anti-inflammatory properties that can calm redness and inflammation associated with acne,” Dr. Chipps said.
      Like salicylic acid, it can also trigger a reaction in sensitive skin types, which means sensitive skin types need to beware before diving right in with witch hazel (so maybe it is actually a little spooky). “People with acne blemishes and oily skin can use witch hazel. Because the tannins in it can be sensitizing, people with very sensitive, irritated skin should be cautious and do a patch test before using witch hazel. Additionally, witch hazel can be drying, so make sure to moisturize well when using it,” Dr. Hayag said.   

      JavaScript is currently disabled in this browser. Reactivate it to view this content.

      Tea Tree Oil  
      The oil that is derived from tea tree leaves is another acne-fighting ingredient that can alleviate irritated skin and fight off germs that cause acne. “Tea tree oil’s benefits come from its antibiotic and anti-inflammatory properties,” said Dr. Hayag. “It contains numerous compounds that kill certain types of viruses, bacteria, and fungi. Most importantly, it’s been shown to be effective in killing P.acnes, the bacteria that causes acne.” She said that tea tree oil can help many acne-sufferers, but it may cause an adverse reaction with sensitive skin types because it has notes of fragrance.

      JavaScript is currently disabled in this browser. Reactivate it to view this content.

      The Bottom Line 
      I honestly would never trade this body mist for anything when it comes to treating my body acne. It’s lightweight, affordable (at a price of $15), and packed with acne-fighting ingredients that are designed to calm the skin and eliminate the bacteria that cause acne. Paying attention to skincare product ingredients and their functions make all the difference when searching for that perfect product that can tend to your skin concerns. If I kept trying products that appeared to be “good” and failed to read their ingredient lists, then perhaps I still would be on the gym acne struggle bus. Thanks to Versed’s body mist and its powerhouse ingredients, I never have to go to battle with gym acne ever again. More

    • 125 Shares

      in health and weelbeing

      How to Motivate Yourself to Work Out In The Morning

      by

      In my experience, there are two types of people: those who wake up early, and those who do not, under any circumstance, wake up early. For most of my life, I was the latter.If you too are someone who abuses the snooze button and has 15 alarms set every morning, the last thing on Earth you probably want to wake up for is a workout. When you’re snug as a bug wrapped up in your sheets with the shades drawn, getting out to move your body can sound laughable. But as a morning workout convert, I’m here to tell you that getting in the habit of waking up early to exercise is possible—and it’s even possible to enjoy it.
      Since I started working out in the morning, my mind feels clearer throughout the day, I’m less stressed all overall, and quite frankly, I feel like I have my shit together just a little bit more than I used to. I know that 2021 is the year of the anti-resolution, but if you make one change this year, becoming a morning workout person can be one of the most transformative things you can do. Want to start? Here’s how:

      1. Find a workout that holds you accountable
      In our former lives, the #1 way I would hold myself accountable to exercise in the morning was by signing up for fitness classes that I couldn’t cancel last minute. And while that isn’t exactly possible right now, we found the next best thing: Obé fitness.
      If you thought that getting a boutique-workout feel while at home was impossible, we’re here to tell you you’re wrong. My saving grace throughout quarantine? Obé’s live class schedule. From my living room, I can participate in classes with a live instructor and trick myself into feeling the exact same that I used to when I’d wake up and run to a live barre or yoga class. At the beginning of every week, I look at Obé’s live class calendar, then write down which ones I want to participate in and add them to my Google Calendar. Rather than pulling up a YouTube video I can pause or convince myself to skip, the live classes require physically being ready and on time to start a class, both of which are huge motivators when debating hitting “snooze” one more time.
      The best part? They’re actually fun and something I look forward to doing every single morning. After a few weeks, you’ll also get a feel for which instructors and classes you love and want to keep doing. For example, if I see Michelle B. is teaching a morning sculpt class, I know I don’t want to miss it under any circumstances—exactly how I used to feel at my boutique fitness classes.

      2. Set yourself up for success the night before
      As small of a deal as pulling a pair of leggings and a T-shirt out of your closet sounds, having them in a pile along with a sports bra and some socks can completely change your mindset when you’re having an internal debate of whether or not to actually get out of bed. Having your workout gear ready to go eliminates any groggy fuss and can streamline any hiccups when you’re trying to get yourself prepared to actually exercise. If I’m taking a class in the morning, I also love laying out my yoga mat where I’ll be taking the class and putting a bottle of water next to it too. Not only does it hold me accountable (there’s no walk of shame quite like putting my yoga mat away after oversleeping), but it puts me in a no-excuses mindset before I fall asleep the night before.

      3. Make your workouts something you love
      Hate running with all your heart? Don’t run. It’s easy to fall into a habit of doing exercises that are trendy or promise quick results, but if they’re not something you love or that give you satisfaction when you’re done, you’re less likely to keep up with them—let alone wake up early to do them.
      One of the things I used to struggle with was spending money to take classes I might end up hating. Most boutique fitness single-class passes are astronomical, so I would buy a month’s pass just to try it out and might end up hating it and not wanting to keep up with it after all. That’s one of my favorite things about Obé’s classes: from HIIT workouts to dance classes to barre, you can try everything they offer without risking losing a ton of money for a workout you hate. Take some time to figure out which ones you love and that leave you feeling your best, and then keep up with it. It’s natural to dread working out occasionally, but a workout of choice shouldn’t be something you despise.

      4. Write down your workouts
      Just like you might write down a meeting or date, at the beginning of the week, take the time to write down the times you want to work out, along with what kind of workouts you want to do. I find that seeing all of my workouts planned out for the week not only takes out the guesswork of trying to figure out what I’ll do last-minute but actually makes me look forward to them more. If I’m doing a hard class one day, I’ll make sure the following day is something I can recover with, “Yes, I’m doing HIIT this morning, but tomorrow morning I’m doing a relaxing yoga flow.” It’s a small, simple way to hold yourself accountable—there’s nothing like checking that workout off your to-do list before your workday even begins.

      5. Take note of how you feel afterward
      It’s true what they say: you rarely ever regret a workout. The way both my body and mind feel after a morning workout are what keep me wanting to do it day after day. Not only do I not need to worry about when I’ll fit in a workout during or after my workday, I feel more energized and less stressed all day long, and when all I want to do is go back to sleep in the morning, I remind myself of this. It isn’t easy to get into the habit of waking up earlier than you need to every day, but nothing is a better motivator than a guaranteed day of less stress and a clearer mind.

      What motivates you to work out in the morning? Let us know in the comments below!

      This post includes a sponsored mention of obé, but all of the opinions within are those of The Everygirl editorial board. More

    • 150 Shares

      in health and weelbeing

      15 Ways to Eat Healthier This Year Without Going on a Diet

      by

      From rotating diet fads to misconceptions about healthy eating to unrealistic body goals (I’m looking at you, thigh gaps and v-cut abs), numerous factors make eating healthier seem complicated, and maybe even impossible. But I’m here to tell you that healthy eating doesn’t have to (and shouldn’t) be so overwhelming. PSA: there is no miracle diet. There is no one method or magical list of guidelines to automatically get us all to achieve health goals, get more energy, clear up the skin, and lose weight. For one reason, while one way of eating might cure one person, it could be limiting to another. Plus, dieting is never sustainable. Ditch your diets and try these 15 ways to eat healthier this year that you can stick with for your whole life (and not one of them is to restrict an entire food group):
      1. Have leafy greens with two meals a day
      If you make one change to your diet in 2021, consider eating more leafy greens. From spinach to arugula to watercress to romaine, leafy greens are packed with vitamins, minerals, and fiber. Plus, they’re so easy to sneak into meals, there is absolutely no reason why you shouldn’t be eating multiple cups of greens a day. Try adding spinach to your smoothie, putting kale in your pasta dish or any sauce, or ordering a side salad when you’re eating out. If all else fails, try these delicious ways to eat more greens. 

      2. Get healthy food delivered 
      Some weeks are just so busy that you don’t have time to plan, prepare, or shop for meals, making healthy eating difficult (Postmates is much more tempting). Blue Apron offers health-conscious options like vegetarian, carb-conscious, 600 calories or less, etc., so not only can you select meals that you’ll look forward to all day, but you’ll be eating meals that help you achieve health goals. Plus, with 23 weekly recipes and the new feature to customize your meals, there is something for everyone, no matter your tastes or diet preferences. 
      New customers: click here to save over $60 on your first 3 boxes!

      Source: @gabbywhiten

      3. Find plant-based alternatives of your favorite foods
      Listen, if you don’t like salads, don’t eat salads! Forcing yourself into bland meals and boring dishes will lead to binges, excessive cravings, and worst of all, an unsatisfying life. Instead of eating foods you don’t like, get creative with healthier versions of your favorite foods. Try adding in more veggies or making simple swaps like opting for cauliflower pizza crust or chickpea pasta. For recipe ideas, check out these healthy alternatives to your favorite comfort foods and plant-based recipes for every craving.

      4. Make mealtimes sacred
      Healthy eating is not just about what you eat, but how. In a world where meals are often on-the-go, and fast food is on every corner, we forget that food is not just about surviving, or even just about enjoying the taste. Mealtime serves as a reminder to pause, slow down, and enjoy. Consider taking a break from work, turning off the TV, putting your phone away, and making each meal an opportunity to relax and be mindful. Whether you enjoy meals with the people you love or use it as an act of meditation to take a break from the busyness of your day, every meal should be about slowing down and enjoyment.

      5. Load up on good-for-you beverages
      You already know to drink water and avoid sugary beverages like soda or sweetened coffee drinks as much as possible, so now it’s time to hack your hydration and include even more good-for-you beverages (in addition to your reusable bottle of water). For example, tea (like green, white, or hibiscus) has lots of health benefits, thanks to health-boosting components like polyphenols. You can also try sipping on green juice or replacing your typical soda with sparkling water, mint, and lemon. Bottom line: in addition to drinking water throughout the day, get creative with nutrient-rich drinks to sip on to increase health benefits and hydration.

      Source: @kayla_seah

      6. Eat fruit with breakfast
      Your mom used to give you orange slices and bananas with your Cheerios when you were a kid, but do you still keep up with your fruit intake? Maybe you’re good at adding veggies to your diet and forget about fruit, maybe you grab a breakfast sandwich from a coffee shop in the a.m., or maybe you’ve heard the myth that fruit isn’t good for you. The truth is that fruits are full of antioxidants, minerals, and fiber. They come from the earth; our bodies are meant to eat them. Whether your breakfast of choice is an omelet, avocado toast, or a bowl of Cheerios (old habits die hard), consider eating some berries or grapefruit on the side. 

      7. Add herbs to every meal
      Another easy way to sneak in fresh produce (are you sensing a theme here?) is adding herbs to every meal. While herbs are typically considered a garnish, they’re actually leafy greens packed with nutrients and a variety of health benefits. Plus, they make everything taste more delicious. Try putting basil leafs on homemade pizzas, adding cilantro to stir-fries and sushi rolls, or chopping parsley into salads. Bonus points for starting your own herb garden at home.

      8. Listen to hunger cues
      So long, intermittent fasting trends and outdated “three meals a day” rules! 2021 is about ditching rules about when we should or shouldn’t eat food (and how much we’re supposed to eat). Instead of forcing yourself to eat three meals a day or five small meals a day (or whatever the latest trend is), simply eat when you’re hungry. Give yourself nourishing meals and focus on feeding your body with enough energy to get through the day, whatever that looks like to you. Likewise, rather than eating a portion that someone else recommends (whether it’s your mom, a restaurant, or the recommendations on the box), eat until you’re satisfied and not overstuffed. Find the amount, time, and method of eating that works best for your body and lifestyle. 

      Source: @laurenireland

      9. Sprinkle seeds on everything
      If you haven’t been utilizing the seed food group, you are seriously missing out. Seeds like chia, flaxseed, and pumpkin seeds are nutritional powerhouses, containing a wide variety of vitamins, antioxidants, and minerals like calcium, zinc, and magnesium. I sprinkle ground flaxseed on basically anything (yes, even dishes like pasta and salads), but you can also try adding chia seeds to your smoothie, snacking on roasted pumpkin seeds, and sprinkling sesame seeds on stir-fries. 

      10. Include more water-rich foods in your diet
      Drinking water is so 2020 (but like, also crucially important, so please keep that up); you can eat your water too. Eating foods that are high in water content is the secret to long-term, lasting hydration (and a lit-from-within glow). Call in some backup for your water bottle by loading up on plants like tomatoes, cucumber, romaine lettuce, and berries, which are all high in water. Watermelon is one of the most hydrating foods you can eat (no surprise where it gets its name), with a water content of 92 percent. Water-rich foods will be hydrating your body like good ol’ H2O, but will also add in the extra nutrients that come from fruits and veggies. 

      11. Try one new vegetable every week
      You probably have the same grocery list that you know, love, and revert to every single week when you head to your local Trader Joe’s or Whole Foods. While having a go-to list is necessary for us busy girls (and my other lazy girls out there), it doesn’t always set you up for the most inventive meals. This year, challenge yourself to try one different veggie that you’ve never tried before. Maybe you saw a delicious butternut squash recipe and have never cooked butternut squash, maybe you see beets at the grocery store and Google how to prepare them, or maybe you come across a new leafy green at the farmer’s market that you’ve never tried. Trying (or cooking) something new will not only make your meals more exciting, but a bigger variety of foods means a bigger variety of nutrients. Plus, you might like something so much, it ends up on your go-to grocery list. 

      12. Fill the majority of your plate with foods from the earth
      Instead of the 80/20 rule or following a plant-only diet, think about eating “plant-foward.” While that title definitely sounds a little hokey (and excessive), the idea is that you can emphasize and celebrate nutritious foods, but you don’t have to be limited to them. Instead of measuring, tracking, or limiting, simply make sure that the majority of your plate comes from the earth (instead of going through a factory), whether that looks like fruits, vegetables, whole grains (like oats, rice, and quinoa), or nuts and seeds. You’ll load up on the foods that will make you feel good, without restricting yourself from the foods that you enjoy. 

      Source: @loveandlemons

      13. Add more fiber to your diet
      While fiber is not the sexiest macronutrient (protein and healthy fats get all the attention!), it is one of the most important. And yet, only about 5 percent of the country’s population meets daily fiber recommendations. Fiber is the part of foods that the body can’t break down, so it passes through your entire digestive system and helps keep it healthy. But fiber has other benefits than just gut health and regularity (though those would be good enough). You can find fiber in most fruits, vegetables, nuts, whole grains, and seeds, but click here for the most common foods that are high in fiber. 

      14. Eat the rainbow
      No, I’m not talking about Skittles. You learned in middle school science class that plants get their colors from antioxidants, so it only makes sense to eat all the colors to provide your body with all the antioxidants, right? Incorporating reds (tomatoes, apples, red pepper), blues (blueberries, blackberries, blue potatoes), oranges (sweet potato, butternut squash, tangerines), greens (leafy greens, Brussels sprouts, zucchini), yellows (spaghetti squash, bananas, corn) and purples (purple cabbage, eggplant, grapes) is the easiest (and prettiest) way to ensure you’re getting an abundance of phytonutrients and the full spectrum of vitamins, minerals, and amino acids. As an easy hack, try to add at least three different colors to each meal or think about grocery shopping by including each color of the rainbow.

      15. Let yourself enjoy foods you love
      You may think that deprivation helps you avoid “bad” foods, but in reality, deprivation is causing a lack mentality, meaning you’re more likely to binge said food when you do eat it, or more importantly, not truly enjoy your life. This isn’t just a warm and fuzzy body positivity tip; it’s a physical health hack that will help your body feel its best. When we remove “good” and “bad” labels around foods, we can listen to what the body really wants. We start craving the foods that help us live, while mindfully enjoying the foods we never want to live without.

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