Author: Jenna Birch

Workouts feel like major events in my day. Not because they’re actually monumental moments that I’ll remember in a week, but because unless I’m really feelin’ it, I pretty much loathe working out. Even when I played sports years ago, I didn’t like exercising. Truth bomb: I liked competing.

I also have a little something called “the arsenal of excuses.” This pack of lies has really helped me in my quest to prevent workouts from happening “because I just can’t today.” (I’m going to go over those in just a sec… I’ll bet they will sound familiar to you, too.)

Since I’m a girl who loves logical reasoning, I recently decided to debunk my favorite excuses (probably yours, too) with the facts. A few months later, I work out six days a week and I’m in the best shape of my life.

Let me help you get there, too. Let’s take a walk down Excuses Alley and have some real talk.

You’re too tired.

I totally get it. You’re dragging, and the treadmill is pretty much impossible right now. However, there’s a body of research to tell us that the moment you get moving, you’ll see a boost in energy, increased stamina, better mental alertness–and that tired feeling will pretty much dissipate. (Cool, right?)

When this excuse is actually legit: You’re dealing with burnout. You feel emotionally exhausted and see a decrease in productivity. If so, you need to recharge in a way that works for you–which may or may not include gym time.

You’ve got other stuff to do.

“Stuff to do” is my favorite excuse, too. I mean, I could always clean out my closet, call my BFF in Texas, take a shower, finish up a story edit, or make dinner. Maybe I even should do those things. But really, within the next hour when I would be working out, will I actually do them? Um, 99 times out of 100, the answer is no. Can they be done at other times? Roughly 999 times out of 1,000, the answer is yes.

When this excuse is actually legit: Something absolutely must be done. This might include a work deadline, preparing for a party tomorrow, or meeting a friend who is only in town for the weekend.

You’re PMSing.

When I’m PMSing, I’m also moody, crampy, tender, and exhausted. With that mild “just got hit by a bus” feeling, basically the last thing I want to do is exercise. But while the jury hasn’t officially delivered a verdict on how movement may help premenstrual syndrome specifically, studies have shown us that exercise gives us a mood boost, improves mental sharpness and alertness, and helps eliminate cramps. So let’s do science a favor, put two and two together and get off the couch.

When this excuse is actually legit: You’re exhausted at that cellular level where sleep is necessary, or you’re hindered enough that you had to take a timeout from normal activities (like missing work). If so, take the day off.

It’s kind of dark outside.

With the time change on November 1, it’s officially dark in the early evening hours. So if you’re an outdoor workout kind of person and have a 9-5 job, then this may present a problem, and it may seem totally legit to skip your workout. But think about it: Do you really want to forgo workouts until spring? Didn’t think so. It might be time to finally hit up that yoga studio you’ve seen on your way home from work or join the gym and figure out how to use that elliptical. At the very least, you can squeeze in a “lazy workout.” It’ll take like 15 minutes. Go!

When this excuse is actually legit: A workout will put you in danger. Don’t go for a jog in the dark or drive to the yoga studio in a storm. Refer to “lazy workout” whenever necessary.

You just showered and/or did your hair.

This one is my favorite. It’s kind of a time-saving thing. If I just showered and did my hair, I don’t want to mess it all up with a sweaty workout. Thank heavens dry shampoo is all the rage right now. My favorite brands are Batiste and Tresemme to give your hair a boost of volume and zap any oil. (Sorry to remind you dry shampoo is a thing…guess it’s time to hit the treadmill.)

When this excuse is actually legit: You’ve got a major event in a few hours. Sometimes I like to shower early and get ready for that big date or party s-l-o-w-l-y. Don’t sweat it; just use your “get out of workout for free” card here.

For me, cravings tend to creep in after dinner. I usually eat, and then feel like I could use a little something more — usually sweet and caloric. Like cake. Or cookies. Or ice cream. *cue delighted smiles here*

Only problem? While completely delicious, significant doses of sugar also make me feel sick. Yuck.

After a while, I realized these calories were kind of busting my healthy-eating regimen. So not only did I feel terrible at night, but I was also packing a bunch of calories I truly didn’t need. Which is why I developed certain strategies to conquer cravings when they strike.

You might experience food cravings when you’re happy, sad or stressed. Or maybe it’s during that afternoon lull at work, where you start to get a little bit sleepy. Or maybe you’re a post-dinner craver like me. Any which way, some of these strategies may work for you. Here’s where to start.

Brush your teeth.

Immediately after your meals, get in the habit of brushing your teeth. Not only are you doing your oral health a favor by cleaning off food residue, you’re also essentially telling your taste buds that you’re done. Your palette usually craves foods that complement each other, so wipe the slate clean. Nothing tastes that great with minty, grainy toothpaste.

Drink water.

When I’m tempted to reach for more after dinner, I immediately reach for my water bottle instead. First off, most of us don’t hydrate enough, and you might still be feeling faux “hunger pangs” that are really hints of dehydration. Secondly, it gives your body time to digest your food so your brain can recognize you’re full.

Remove yourself from the kitchen.

Cookies are a lot easier to resist if you can’t reach them, so have a post-dinner getaway plan. Go outside for a walk in the fading fall twilight, finish that work correspondence you’ve been putting or, or hit the grocery store — which is a smart move after dinner. Research tells us it’s best not to shop on an empty stomach, or we’ll buy unhealthy foods instead of making smart choices. No matter what it is, though, save one activity for dinner.

Get active.

I’ve been saving my workout for after working hours and after dinner. Why? Not only does it give me something to do as an escape from the urge to nosh on chocolate, it also suppresses appetite. There’s ample research to prove it; aerobic exercise especially works on key hormones that factor into our drives to eat, and those effects can even stick around all night and into the next day.

Make a good swap.

Sometimes, you simply need to eat something more, oftentimes while you’re body is still registering your meal. But choose wisely. Try having smart choices on standby, so you don’t reach for the easy, processed chips or cookies. Sweet and smooth banana ice cream can be a delicious way to top off a meal; if crunch is what you’re looking for, I opt for carrots and (healthy lite) dip. Nosh, but not mindlessly; be aware of your hunger cues and when your body is telling you it’s done.

Drink tea.

If your cravings tend to pop up at night before bed, try tea. Especially in winter, this warming beverage will pack some hydration and have a calming effect on your system. There’s some evidence to suggest green tea’s active ingredient, EGCG, is helpful for weight loss and appetite suppression — but not enough to say conclusively. (Although, anecdotally, I have friends who sing its praises.) I’ve found that calming teas work best to blunt hunger pangs and calm the body; try chamomile, peppermint, jasmine, or cinnamon with a dot of honey if you want something sweet.

In 2013, Angelina Jolie Pitt brought the BRCA-1 and BRCA-2 mutations to our attention. After testing positive for BRCA-1, she opted to publicly reveal her decision to undergo a double-mastectomy in an op/ed piece for the New York Times.

Just two years later, Jolie Pitt wrote about another huge choice: she elected to have her ovaries and fallopian tubes removed, sending her body immediately into menopause.

Both were major decisions. Both deserve to be discussed. We need to talk about what these mutations are and why it all matters.

October is Breast Cancer Awareness Month. In September, we recognized the quiet, yet deadliest gynecologic cancer with Ovarian Cancer Awareness Month. When it comes to cancer, it’s always best to be on the offensive attack—and prevention is your most powerful tactic. Knowing your options is your greatest weapon.

That’s why I was glad to see Angelina Jolie chose to publicize her personal health for better public health. That’s why I think it’s so important to take a look at the BRCA-1 and BRCA-2 mutations, especially if you never really have.

Here’s what absolutely every woman should know about the genes and their implications.

BRCA-1 and BRCA-2 are important genes. These genes produce proteins that suppress tumor growth by helping to fix damaged DNA. Mutations to either of these two genes increase your risk of breast cancer and ovarian cancer. If the proteins produced by the BRCA-1 and BRCA-2 do not function properly, damaged DNA won’t be fixed, and cells are more likely to change again in a way that evolves into cancer.

A BRCA-1 or BRCA-2 mutation increases cancer risk dramatically. A woman’s lifetime risk of developing breast cancer and ovarian cancer is 12 percent and 1.3 percent respectively. If a woman inherits a BRCA-1 mutation? That risk jumps to 55-65 percent for breast cancer and 39 percent for ovarian cancer. If a woman has a BRCA-2 mutation, risk rises to 45 percent and 11-17 percent respectively. This excludes other risk factors that may be present, like family history, which can also bump or slash those odds.

A DNA test can determine if you have a BRCA-1 or BRCA-2 mutation. In order to check your risk, it’s usually just a blood test or a saliva sample, and you should get results back in about four weeks. Consider getting tested if someone else in your family has the BRCA-1 or 2 mutation, you have already had breast cancer and you’re under age 45, a family member under age 50 has had breast cancer, a family member has had ovarian cancer, or you’re of Ashkenazi Jewish descent. For a larger list of who should and shouldn’t be tested, check out Susan G. Komen. And definitely talk to your doc.

If you test positive for either mutation, you can weigh your options. Knowledge is power. If you have a BRCA-1 or 2 mutation, you’ll want to know all your options for cancer prevention. Doctors might recommend more frequent screenings, or monitor your CA-125 levels (a biomarker for ovarian cancer), and can discuss prophylactic (a.k.a. preventative) surgeries like Angelina Jolie’s to reduce your risk of developing breast or ovarian cancer by up to 90 percent in some cases.

A genetic counselor can help you make key decisions. Figuring out whether or not to have a mastectomy or remove your ovaries aren’t exactly easy choices, so genetic counseling can be helpful in breaking down your options. In fact, before you even decide to have a DNA test done for BRCA-1 and BRCA-2, a genetic counselor can help determine if you’re an appropriate candidate to be screened. Because sometimes screening can produce needless worry, and it causes more harm than good.

If you’re at high risk for the mutations, though, and you do opt for the test, it can also help other family members if it comes back positive. First-degree relatives (mom, sister, daughter) carry a roughly 50 percent chance of having the same BRCA-1 or BRCA-2 mutation. So, again, knowledge is power.

And of course, there’s more power in numbers — greater numbers of women knowing their risk for breast cancer and ovarian cancer, and knowing their options to prevent and beat it.

If you don’t know your risk, start here. The amazing breast-and-ovarian-health advocates at Bright Pink have developed the Assess Your Risk tool, which will give you a first look at your odds of developing these cancers.

It’s time to take control, ladies. It can start right this instant.

For years, we’ve been trained to check out body mass index (BMI) whenever the scale goes up or down. You probably see this number scribbled on your medical chart when you go to the doctor for a physical (I do, anyway).

If you don’t, there are many handy-dandy calculators out there, so it’s not a shot in the dark for me to make this prediction: You are well aware of your “number.”

And that’s great. But as often happens, just as we’ve trained ourselves to be mindful of our BMIs, doctors and health experts have started touting waist circumference as a possible better measurement of overall health and disease risk. 

I know, I know. You just got used to BMI! Alas, the public health conversation is ever-changing–and confusing enough to cause a mind-plosion.

Does this mean you should forever let go of your BMI and start pulling out a tape measure? What’s the real difference between these two numbers? And why should you care? I’m here to break it down.

All About BMI

In case you’re not totally familiar with the concept of BMI or what it calculates, it’s been used for decades as a rough estimate of body fat based on your height and weight. Basically, it’s an educated, solidly predictable guess for most people–if you’re going to make an educated guess on a global scale, that is.

Historically, BMIs above the “normal” range are associated with higher disease risk–conditions like heart disease, hypertension, diabetes, and even certain cancers. Low BMIs are linked to conditions like infertility, anemia, and osteoporosis. So, it’s pretty important to keep your weight in the average range.

The drawback? It’s not perfect for all sets of people, because it’s based on just that: averages.

If you have a lot of muscle tone–you’re an athlete, you’re especially fit–it might appear you’re overweight because of your muscle mass. If you don’t have a lot of muscle tone–you’re elderly, you’ve been sick and lost it–BMI may undershoot your body fat.

All About Waist Circumference

Waist circumference encapsulates another idea about health that research is beginning to back up: It’s not how much you weigh, but the way you carry that weight. To get the lowdown on this trending (yet definitely verifiable) way to measure health, I asked physician and nutrition specialist Dr. Melina Jampolis to explain.

She says that visceral fat (or belly fat) is far more harmful than the fat that is simply found below the skin. This visceral fat tends to surround muscle and organs, which doesn’t exactly sound like a positive thing. “For women, you should maintain a waist size of 35 inches or less, and men should maintain a size of 40 inches or less,” Dr. Jampolis says. “Belly fat is very highly associated with disease risk.” That is, biggies like type 2 diabetes and heart disease. YIKES.

Although it’s not as convenient as BMI, properly measuring waist circumference isn’t that difficult. You can gauge yours by placing a tape measure around your middle, just above the hipbones. Breathe in, breathe out–and measure just after you release that breath.

What’s The Verdict, Man?

It’s worthwhile to know both measurements. BMI has the convenience and “good ol’ standby” factors–you can measure it at any time, basically, if you have access to a scale. But waist circumference seems to account for the many outliers that exist within the body mass index, like if you happen to be awesomely healthy and kill it in the workout room. (Go, you!)

So, I’ve hashed this out with Dr. Jampolis, and here’s my takeaway: Simpler is better. “Although there are limitations to the BMI measurement, as it does not account for bone density or frame size, it does give a range,” says Jampolis. “Aiming for a healthy BMI between 18.5 and 25 is a good goal.”

It’s a goal. But it’s a rough estimate. And at the end of the day, within reason, you’re aiming for the weight that makes you feel your best. Eat a healthy, balanced diet, and don’t freak out about numbers. There’s no one cookie-cutter weight you should be, and there’s no one definition of “healthy.” Homing in on one number, or a tiny ideal range that you hang onto for dear life, is going to lead to a lot of anxiety–which is not healthy.

If your numbers are getting out of hand, way above the healthy range, you should address your diet (of course). But otherwise, be mindful of numbers without getting too addicted to the tracking aspect. Remember your range, shoot for a middle-of-the-road BMI, live your life, and do the best you can. You’ll feel better that way.

I’ll be the first to admit that I don’t always think about what’s in my lipstick or shampoo, if my apple has been exposed to pesticides or what might happen if I microwave a plastic container — but I will now.

Lurking in your household plastics, personal care items and children’s toys are a host of hidden endocrine-disrupting chemicals, or EDCs. Although the term might not be totally familiar to you, EDCs are so common nearly every person on the planet has been exposed to one or more, according to a new review of more than 1,300 studies analyzing these chemicals from the Endocrine Society.

Why is this so bad?

Welp, research is beginning to show these chemicals pose significant risks to global health. Found in mostly man-made products, common EDCs are often used as preservatives, plastic softeners or pesticides, so you’ll find them in lots of household and lawn products [insert chart!]. You might have even heard some of the names before: phthalates, bisphenol A (BPA), dichlorodiphenyltrichloroethane (DDT), lead and cadmium.

EDCs are hazardous, because they often disrupt our internal messaging system, which impacts the entire body, according Andrea C. Gore, PhD, who chaired a recent Endocrine Society Task Force on the danger of EDCs.

“Endocrine disruptors work by mimicking or blocking the normal functioning of the body’s hormones – the chemical messengers that maintain and control metabolism, reproduction, growth and the body’s response to stress,” Gore explains, telling me how these super-sneaky chemicals work. “The body is designed to respond to minute changes in hormone levels, so tiny amounts of EDCs can interfere with the body’s natural signals.”

They might be more dangerous than poisons, which scream obvious danger. While a poison might affect a person in higher amounts, even low-level EDC exposure can pose major risks — especially to babies still in the womb. If exposed at crucial early stages, EDCs can interfere with an unborn baby’s development and eventual sexual function.

Animal studies are beginning to reveal the potential widespread impact of these chemicals, perhaps contributing to major global health problems like type-2 diabetes and obesity. Research has found that exposure to even bitty amounts of EDCs during the prenatal period can trigger obesity much later in life. In addition, EDCs seem to directly target beta and alpha cells in the pancreas, fat cells, and liver cells, which can then lead to insulin resistance or a continual flood of insulin in the body — and both can put you at risk for type-2 diabetes.

Epidemiological studies in humans have also linked EDC exposure to obesity and diabetes, so there’s an abundance of evidence that we should be concerned about what’s in our plastics, toys, and food supply. I, for one, am now officially more conscious.

While the Endocrine task force is working toward regulation and more research on endocrine-disrupting chemicals, you can minimize exposure to EDCs now by taking a few basic steps — and be especially careful if you’re pregnant.

Don’t put plastic containers in the microwave or dishwasher. Heating the plastic can cause EDCs to leach into food. Swap with a glass dish or paper plate instead.

Keep water bottles out of the sun and hot cars can minimize leaching. Even better, rather than buying and discarding disposable bottles, use a metal or glass bottle and filtered tap water.

Many pesticides are known EDCs, so rinse fruits and vegetables before eating to minimize exposure to harmful chemicals. Eating organic can also help.

Check the labels of personal care items and cosmetic products for common EDCs, like BPA and phthalates. Use those that are “-free” of EDCs, especially while pregnant.

Do you remember everyone’s *horror* last year when Food Babe blogger Vani Hari pointed out that Starbucks doesn’t even use real pumpkin in their Pumpkin Spice Latte(!)? Well, this season, Starbucks decided to heed the cries of the masses and revamp its ingredients, using a tiny touch of pumpkin puree in its pumpkin spice sauce. (Cue fist pumps.)

For the record, it wasn’t a shock to me that there was no pumpkin in our national treasure, PSLs. There are so many artificial ingredients and similar-tasting sugary concoctions out there, it was actually pretty expected. I also don’t think that a little bit of real pumpkin is enough to transform the Pumpkin Spice Latte into a healthy cup o’ joe.

Take a look some of the stats on a grande PSL with 2% milk and no whip: 310 calories, 7 grams of fat (4 grams saturated fat), and 48 grams of sugar. And that’s before you eat breakfast. Yikes.

No, you don’t need to completely swear off Pumpkin Spice Lattes if they’re your jam. An occasional indulgence that you plan into your weekly dietary regimen is completely okay. However, I think we should take a look at the merits of that ingredient everyone was asking Starbucks to include in its drinks: pumpkin.

Let’s break down some of pumpkin’s benefit-packed joys, because it’s a delicious and nutritious fall superfood:

Pumpkin’s nutritional profile is stellar.

We analyzed the PSL’s nutrition data, now let’s turn to real pumpkin. For just one cup cooked of this smooth, sweet veggie, you’re looking at just 49 calories, no fat and just 2 grams of sugar. It’s a far cry from that latte, especially when you consider you’re also filling 245% of your daily vitamin A needs, and 19% of your daily vitamin C.

Pumpkins are high in filling fiber.

Ask any dietitian. Getting ample fiber in your diet is always a key weight loss tip, because it keeps you fuller for longer. Pumpkin has a hearty dose of it, with 3 grams per cup serving. So if you’re looking to slim down, adding pumpkin to a meal or snack is a good start.

Pumpkins can ward off disease and illness.

Both long-term and short-term, pumpkins may carry a host of immunity benefits. With an ample dose of vitamin C, pumpkins might help keep colds away this flu season. They’re also high in the antioxidant beta-carotene, which some studies show may help lower the risk of certain cancers. (In addition, beta-carotene is converted to vitamin A, which helps boost vision. Bonus!)

Pumpkins can help your heart and glucose levels.

Studies have regularly shown that diets high in fiber can help your heart stay strong and healthy, lowering bad cholesterol and keeping blood pressure in check. More research has indicated pumpkin may also help lower glucose levels, which could be notably important for those with diabetes or pre-diabetes.

The fact that pumpkin tastes good and packs that many benefits? Almost too good to be true. Add in all the ways you can whip it up, and I’m even happier.

You don’t have to get crazy. You can throw pumpkin puree into a fall smoothie, add some to your oats in the morning (or do crockpot pumpkin oatmeal! nomnom), stir it into homemade hummus, or even whip up your own healthier PSL.

Have I convinced you yet? It’s time to embrace the vegetable of the season — not just decorate with it, or pick up foods with pumpkin flavorings. Happy Fall, y’all.

Some people enjoy working out. It’s their “thing.” They talk about marathons with starry-eyed awe, and become giddy at the prospect of deadlifts.
Bleh.
I lack the proper motivation to truly enjoy working my body to the point of exhaustion. When someone mentions the gym or the yoga studio, it sounds like a good idea… you know, in theory.
As a girlie girl, I’ve always hated simple maintenance workouts — because they don’t feel pretty. You sweat. You breathe heavily. You make funny faces. Oftentimes, you wake up super-early to hit the gym before you step into the office, or you exercise after that already-too-long workday. Ugh.
Working out actually feels downright ugly — which is why I sometimes doll up to work out. Yes: I make sure to have cute workout outfits prepped and ready to go daily, and I usually apply a bit of makeup to brighten up my complexion.
Now there’s a reason, and it’s not vanity. Sometimes, I’ll immediately wash that makeup off and go run errands with a fresh face. The reason is simple, but not necessarily practical: I’ve always felt like my best and most-confident self with makeup and a cute outfit on.
A lot of people think exercise is just “that thing you hate, but do anyway to stay in shape.” It doesn’t have to be, though, even if you can’t find a workout you like better than a Netflix marathon.
Dolling up a bit gives you an excuse to wear fun, bright sporty clothes and test out some new makeup formulations. You know that old saying, “When you look good you feel good”? It applies in all contexts, whether on your wedding day or on the mat for yoga class. If you’re a girl who’s inspired to go grocery shopping just to test out her new riding boots, or has been wondering how BB cream wears on a warm day for a while now, workouts present another opportunity to play. Utilize ’em.
Every time I step into my cute activewear crop top and slimming leggings, after applying a swipe of color on my cheeks and lips, it’s like: Hey, this whole workout deal isn’t so bad after all! It’s amazing how the little things do a number on your attitude.
Try it yourself. Here are my tips for dolling up right:
Check the Label
Apply oil-free, non-comedogenic products to your face only. These won’t cause breakouts, or clog pores. I like tinted moisturizers (try Laura Mercier) and BB creams (try Garnier), with a light touch of oil-free powder on top to set. I also use a dab of cheek and lip stain to add some color (try Benefit or Dior).
Curl, Don’t Coat
Skip mascara and other eye makeup for exercising. You’re still there to get a job done, which involves sweat. You’ll regret the mascara when you’re wiping your irritated raccoon eyes. Instead, simply curl your eyelashes for a wide-eyed wake-up.
Update Your Up-Dos
Play with your hair. Workouts represent great opportunities to try new hairstyles, from fishtail braids and crowns to criss-crossed bobby pins and glittery headbands. If it keeps your hair out of your eyes and sounds interesting, test it. Go to town.
Take “Athleisure” Risks
There are so many workout clothes on the market these days, so try new items. Go for the crop top or the rainbow-colored tights. Activewear is a whole new world of color and print, so you don’t have to worry about toning it down. Take risks. You may just discover your new off-duty look, especially with “athleisure” styles officially becoming fashion-forward. You want something that’s both extremely flattering and extremely comfortable, so find styles that can be your “feel good” go-tos. Try H&M, Old Navy and T.J. Maxx as affordable, stylish options.

I am thrilled by autumn’s arrival. Sipping a warm latte while taking a walk down a colorful tree-lined street, wrapped in a cozy sweater and riding boots? Uh, yeah! Sign me up.
There’s a whole lot to love about the current season. Football games. Halloween. Thanksgiving. Cozier clothing. Comfort foods. Bonfires. Cuffing season. Cool weather and hot drinks. Mmm. Cheers!
…But hold up one sec. Before I wax poetic about autumn’s delights, did you notice the common thread in that list? Every single item I mentioned has the potential to derail your health goals. No good thing comes without a price, right?
Luckily, I’ve got you covered with a few easy-to-follow guidelines. Let’s break down the ways and times we compromise our diet and fitness regimens as the weather cools down—and how to avoid that fate, while still enjoying some fall favorites.

Football Games

Trap: Football food isn’t exactly forgiving. Tailgates and viewing parties abound during game time and pre-game festivities, complete with beer, wings, burgers and hot dogs, loaded potato skins, fatty “salads” that do nothing for your waistline.
Fix: Offer to bring your own dish along, and make it something healthy—like a plate of fresh-cut veggies, or a grilled-chicken salad. Stick to one indulgence. It’s beer or a few loaded potato skins, not both.

Warm Drinks

Trap: A Starbucks cup is practically a fall accessory in its own right. However, tons of the contents in that little white cup are sugar, calorie and fat bombs. From pumpkin spice lattes, to mochas and hot cocoa, warm drinks can run you up toward 400 or 500 calories if you’re not careful.
Fix: If you want your favorite coffee-shop beverage, order up that chai tea latte (YOLO, right?). At the same time, that specific order should be the exception and not the rule. On a regular basis, stick to nonfat lattes with flavorful spices cinnamon and nutmeg, the array of nutrient-rich teas available (from peach to ginger) and all the killer seasonal coffee roasts (holiday blends and pumpkin are comin’). It’s warming up the smarter way.

Cold Weather

Trap: First of all, it’s not as easy to get motivated for your workout when temperatures are taking a nosedive. Secondly, it’s easier to hide that extra five pounds under a big, roomy sweater instead of the bikini—or so you rationalize.
Fix: Start budgeting for your winter workouts. If you can exercise outside most days in the summer, save your gym or yoga membership for the months you’re stuck indoors. Beautiful weather is motivation enough to get an outdoor workout in the summer. In the winter, if you’re paying for that workout, you’re more likely to follow through. And don’t just stick to cozy oversize clothes and leggings during the winter. Wear jeans and trousers once in a while to make sure they’re not getting hard to zip into. It’s checking your health status without obsessing over the scale.

Bonfires

Trap: As a midwest girl, I’m well-acquainted with the bonfire get-together. These casual affairs are usually coupled with a lot of eating and chatting—and not much activity. It’s easy to tip back a few beers, cook up some s’mores and dogs, indulge in some cocoa and totally bust your calorie bank every weekend.
Fix: Mix it up! Suggest a corn maze or haunted house to your crew, so you’re moving instead of eating. And no more than one s’more or cup of hot chocolate. If you must eat something sweet outside that, roast up another marshmallow. At 25 calories a pop, they’re not packing nutrients, but they’re also not packing on potential pounds.

Comfort Food

Trap: I get it. When the weather cools off, that creamy, cheesy soup is way more appealing than a cold salad. But in the fall and winter, one cannot (should not) live on mashed potatoes and mac n’ cheese alone.
Fix: Steam or bake your veggies, so feel warmed and satisfied while still getting your daily dose of key nutrients and fiber. Also, sub those comfort food favorites for veggie-based alternatives like spaghetti squash, cauliflower mashed potatoes or eggplant pizza crust (at least sometimes). When you’re noshing on the real deal, make sure it’s a side and not the main event. The key word is portion. Half a cup is enough to satisfy, but not overindulge.

Cuffing Season

Trap: It’s a truth universally acknowledged that many seek out relationships in the fall, leading into the holiday season. If you’re going on dates and getting serious with a special someone, it’s easy to drink a little too much, eat a few too many restaurant meals, and put on some unintended “happy weight.”
Fix: Go ahead, get lost in love! Just don’t lose sight of your health goals. Plan active dates where you’re working out together, or at least walking—apple-picking, pumpkin patches, corn mazes, walks in the park—and build healthy meals at home, like a batch of broth-based veggie soup or roasted Brussels sprouts. (Cooking together real bonding, my friends.)

Halloween

Trap: You might be an adult, but that doesn’t mean Halloween has lost its appeal. Whether you’re a parent picking at your child’s enormous mounds of candy, or you’re at a party with fancy spooky cocktails and sweet treats—you’ve got to be careful around October 31.
Fix: Set limits. The week of Halloween, stick to the rule of one per indulgence per day. If you’re attending a party, you get one cocktail or one dessert. Choose wisely. And if you’re noshing on candy at home, give away or set aside everything you don’t absolutely love. If you’re a Twix and Snickers fanatic, but think fruity stuff and M&Ms are just meh, you know what’s hitting the wayside—and then, again, one sweet treat per day only, and it stops the week after Halloween. No noshing until that candy is finally gone by, say, mid-April.

Thanksgiving

Trap: While the table is likely lovely and overflowing with heavenly comfort foods, Thanksgiving might be the worst health trap of the season. Not only do we overindulge on the day, but we’re also likely to retain oodles of leftovers. Ah!
Fix: First, you want to enjoy yourself—but make it your goal to feel comfortable by day’s end and not stuffed. Pick one or two indulgences at the table—like sweet potato casserole, mashed potatoes with gravy, pecan or pumpkin pie—and stick to taste-testing portions of the others. Try to fill your plate with lean cuts of turkey, salads, and veggies like corn and green beans so you don’t overdo it on the caloric stuff. If you’re the host, send leftovers out the door with each guest. It’s the generous thing to do, and you’re saving yourself from temptation in the fridge for days to come. And at the end of the day, no matter what happens at the table? You let it go, and start fresh tomorrow. Diets are not made in one day, so don’t let any “mistakes” get you down.

Several years ago, social media was saturated with “thinspiration.” If you frequented Pinterest, Twitter, or Instagram, you probably saw collarbones. And thigh gaps. Visible ribs, jutting hips, and waiflike bodies.
Around the same time the movement began, supermodel Kate Moss uttered that “nothing tastes as good as skinny feels,” which became the motto of the moment. The highest goal, for way too many, was obtaining the marks of a skinny girl—no matter your size, no matter your frame.
Thankfully, today, the thinspiration trend seems to be dying to the mainstream. Now, as a society, we’re much more focused on getting fit instead of getting thin. Fitspiration photos are the stuff of Kardashian instagrams and fit blogs, and we’re constantly bombarded with post-workout photos of celebrities like Demi Lovato, Jessica Alba, Gwyneth Paltrow, and Taylor Swift.
While it’s awesome that we’re attempting to promote strong bodies instead of sickly ones, I still have to wonder if we’re there yet in terms of our body-image ideals.
The bodies of fitspiration stars are still tough to obtain, the result of just the right diet and just the right workout regimen followed very consistently over time. Is it too much that we’re cheering washboard abs, biceps with just the right muscle tone, and an endless stream of workout Instagrams?
If it’s affecting your mood and how you view your own body, yes.
Most of us don’t have access to the same resources of celebrities and fit bloggers to maintain those tight, toned bodies. We probably don’t have access to a personal trainer like the Kardashians, a mindlessly healthy diet like Beyonce’s vegan meal service—or a schedule that allows us to get enough beauty sleep, get in a great workout, and then get to work on time.
This sets the table for a cycle of obsession and guilt: obsessing about superfoods, workout goals, and body ideals, and guilt every single day you fall short of your ideal. We can see this trend in the rise of conditions like orthorexia, obsessing about eating very specific “healthy” foods, and exercise disorders.
Social media gives us just a peek at the whole story. Ultimately, it’s a behind-the-scenes look at someone’s health habits—but it’s just a glimpse. What looks healthy on the surface might not be what it seems. I’m not saying every person, celebrity or otherwise, has disordered eating or a fit obsession. But I am saying that it can exist under the surface, and you’d never know who it affects. I’ve talked to enough former workout stars and Instagram-famous health gurus to know it is an unspoken undercurrent of that culture.
Now, it’s not our job to determine who’s healthy and who’s not on social media. But here’s what I hope we all remember about what we see: what looks healthy for someone else might not be the best type of healthy for you.
We all have different calorie and nutrient needs. Different workouts will make us feel our best and reach a body type that’s sustainable. Maybe you don’t have cutting-board abs. Maybe you splurge on the occasional topping-laden fro-yo on the way home from work. Maybe you don’t track every bite of food on an app. Maybe your Instagram couldn’t pass for a fit blogger’s paradise. That’s okay. All of it. As long as your highest goal is maintaining personal health, without the burdens of guilt and shame when you don’t meet narrow goals.
Personally, I struggled for a long time to figure out what healthy looks like, but I finally know that it’s not working out six days a week for an hour, fitting a specific dress size, or eliminating all carbs or sugar from my diet. It’s living my life without obsessing about numbers, making mostly healthy dietary decisions, working out as much as possible (without killing myself), getting enough sleep, surrounding myself with good people—and keeping a positive attitude about my body.
If you follow that formula, your body is probably going to morph into the one you were intended to have all along—whether it be fit, thin, curvy, strong, soft, or whatever word you choose to assign to it.
Healthy is beautiful. I hope you seek and find your version of it.