Author: Joni Sweet

Categories
Fitness Advice x Motivation Sweat

How Working Out Gave Me The Confidence To Quit My Job And Pursue My Dream

A few weeks ago, I did something I never thought I’d be able to do.

“This’ll be my last two weeks here,” I told my manager at my cushy bank job. “I am leaving to focus on my writing.”

Buried under a mountain of student debt, I thought I’d have to put in at least 10 more years at the full-time grind before I could redirect my career toward my dream: freelance writing. It’s unstable, unpredictable, and requires a serious daily hustle just to stay afloat. How could I manage that and make enough money to pay my bills at the same time?

The secret, I discovered, was in exercise. Yes, really.

A few years ago, around age 26, I realized I needed to make a change in my life and I joined ClassPass. I’d never exercised, always hated gym class, and couldn’t even touch my toes! I figured I’d sign up for the program for a trial month, just to say that I tried working out and found it wasn’t for me.

But taking workout classes was actually a game-changer. I learned valuable lessons that gave me the confidence to quit my full-time job and pursue my dream.

Today, my career is in my hands. I’m completely independent—with no one to answer to, but also no one to provide guarantees in terms of money or benefits. And because of exercise, I’m more ready than ever to take this on. Here’s what working out did for me.

I found discipline.

When it comes to working out, showing up is more than half the battle. You can come up with any number of excuses to skip that workout class. But if I signed up for a fitness class and didn’t show up, I’d get slammed with a hefty cancelation fee—far too high for my then junior–editor salary to weather. So I’d trudge to class, motivation be damned.

Working out taught me to show up and follow through with my intentions. If I didn’t feel up to exercising, but I showed up and worked up a sweat anyway, I’d feel amazing afterward.

I realized the same thing happened with the freelance work I started dabbling in after my 9-to-5. Of course, I never wanted to spend a few extra hours writing in the evening after a full day at the office, but opening my laptop was the equivalent of showing up to a fitness class. The freelance work demanded that I follow through with my intentions and commitments to my clients. And the discipline was well worth the payoff in personal satisfaction and growth. Just like my body would feel fantastic after an hour of bootcamp, my mind and spirit soared with each assignment I accomplished.

Discipline, it seems, is a powerful tool for self-improvement.

I made sacrifices.

When you want something so badly, whether it’s hitting the finish line of a half marathon or writing a travel guide for National Geographic, you’ve got to make sacrifices that take a while to pay off.

To find the time to exercise consistently on top of everything else I was doing, I had to give up time I would have otherwise spent socializing or catching up with The Real Housewives. I did it, begrudgingly, until I hit the 6-month mark and started noticing positive changes in my mental health and my appearance. Suddenly, all those “sacrificed” hours felt worth it—those small, momentary indulgences I had given up actually yielded amazing long-term rewards.

I applied that mindset to my freelance work and spent my energy networking, learning how to run a business, writing for hours into the night, and building the financial safety net I’d need to jumpstart the next stage of my career. I said yes to every opportunity that came my way.

Devoting all that time to work instead of something more fun felt frustrating, until I finally saw a serious uptick in my skills and opportunities to do what I love.

Like each push-up, squat, and downward-facing dog, every word I wrote pushed me toward becoming my best self and making my dreams a reality.

I failed…

When you’re trying everything from bootcamp and boxing to yoga and pilates for the first time, you’re going to fail—a lot. Working out taught me to accept my failures and move forward from them—a crucial lesson for someone who wants a career pitching articles that some editors will ultimately reject.

…and I kept trying.

It’s not easy to pick yourself up after falling out of crow pose, one of yoga’s simpler arm balances, and try again. Falling didn’t hurt much physically, but it was certainly a bruise to my ego. Why can’t I just do it right? I wondered.

Practice became the key to success, and Keep trying became the mantra of my life. I was determined to nail that crow pose and gave it my all until finally, like magic, my knees gracefully lifted atop my elbows and I was floating—body and soul. I realized that if I could balance in crow, I could certainly find a way to balance creativity and money in my career, and I’ve finally nailed it.

I took on more.

I never thought I could be a person who enjoyed working out. I used every excuse in the book to get out of P.E. as a kid and avoided the gym like the plague as I got older.

But when I devoted myself to exercise in my mid-20s, I found myself taking on harder and harder classes. The challenges were addictive, and I began chasing harder opportunities and filling my schedule with more freelance work than I thought I could accomplish. When I pushed myself, I created opportunities to impress myself. And that gave me confidence.

Exceeding my own expectations, both at the gym and at the keyboard, has pushed me to reach my potential and push the limits even higher. You’ll be amazed at what you can accomplish with a conviction and a commitment to follow through.

I prevailed.

It’s been a long, sweaty journey to get to this point. I resigned from a stable, full-time office job to make my way as an independent writer. Working out taught me that everything great in life starts with just a single step, and when you put all those tiny steps together, you can climb to heights you never thought you could reach.

Categories
Nutrition x Advice

Beyond The Banana: 10 Potassium-Rich Foods To Nosh On Right Now

Most people understand the importance of eating a diet rich in vitamins and nutrients. But here’s a mineral you need to start paying extra attention to: potassium. The U.S. Department of Agriculture recommends that adult men and women consume 4,700 milligrams of potassium daily.
But less than 3 percent of adults in the United States consume the daily recommended intake of potassium, according to a 2017 report from the International Congress of Nutrition. In fact, the 2013-2014 What We Eat in America survey found that American women age 20 and older consume an average of just 2,312 milligrams every day. Yikes!
The good news is that potassium-rich foods aren’t hard to find. We don’t have to shop for unusual items at the grocery store or rely on potassium supplements to up our intake of this critical nutrient. Potassium-rich foods can be found in nearly every section of [linkbuilder id=”2857″ text=”the food pyramid”], and the bodies of healthy individuals typically do a good job of absorbing the nutrient from potassium-rich foods, says Amy Goodson, a registered dietitian in Dallas. Goodson works to help most of her clients (typically busy families and athletes) hit optimal potassium levels through food alone.
Here’s her expert advice on the importance of this mineral for your health, warning signs you might be deficient in potassium, whether you need to take potassium supplements, and the most potassium-rich foods you should eat. (Surprise: Bananas didn’t even make the top 10 list!)

Why You Need It

With so many differing opinions and recommendations on what factors into a healthy diet, it’s difficult to find a reason to prioritize one mineral over another. One source tells you to focus on calcium, another stresses iron, while a third harps on zinc. Why exactly do we need to pay attention to potassium?
“Potassium is necessary for the function of all living cells and is thus present in all plant and animal tissues,” says Goodson. “It’s the third most abundant mineral in the body and is important in maintaining fluid and electrolyte balance in the bodies of humans and animals.”
But our cells aren’t the only part of our bodies that demand potassium. Muscles—especially our heart—also depend on potassium to contract when we move and exercise.
“Potassium and sodium work together to regulate the water and acid–base balance in the blood and tissues. It also works by creating a sodium–potassium pump that helps generate muscle contractions, including regulating heartbeat,” says Goodson.
The relationship between potassium and sodium may offer other valuable health benefits as well. For example, while many public health initiatives have recommended reducing consumption of sodium to lower your risk of stroke, a report in the Journal of the American Heart Association said that increasing potassium intake may provide similar results.
As with many areas of scientific study, researchers are still looking for definitive answers. Another report noted that the effect of consuming potassium-rich foods may be mostly related to the effect it has on blood pressure: “the benefits of dietary potassium may be primarily through its effect on blood pressure. High dietary potassium is associated with a decrease in blood pressure, particularly in the context of a high-sodium diet.”
“Potassium causes a reaction in the blood vessels and has been shown to help lower blood pressure in some individuals,” Goodson explains.
And if you’ve been feeling down lately, start looking at your potassium and salt intake. Research from Australia’s Deakin University has found that a low-sodium diet with lots of potassium-rich foods might improve symptoms of depression and tension.
From your head to your heart, you’ll reap numerous health benefits by adding potassium-rich foods to your regular diet.

Signs Your Body’s Craving It

Signs of nutrient deficiency manifest in our bodies in many different ways. It might not always be obvious that you’re lacking something critical in your diet. How do you know when your body is craving potassium-rich foods?
It can actually bit a little tricky, says Goodson.
“There’s no one sign of potassium deficiency. Low potassium levels, known as hypokalemia, can cause weakness and muscle cramping. You might have nausea, vomiting, constipation, or an irregular heartbeat. However, those can also be symptoms of many other health issues,” she explains.
Eating lots of potassium-rich foods and tracking how much of the mineral you’re consuming will generally help you avoid a deficiency of this nutrient. However, people who exercise excessively, have an eating disorder, or take certain prescriptions (such as some blood pressure medications) may have trouble maintaining their potassium levels with food alone. They may need to enhance their diet with potassium supplements.
“These situations could cause you to lose more fluid than other individuals, and you might need to consume more potassium,” says Goodson.
If you haven’t been feeling well lately and think low potassium might be to blame, make an appointment with your doctor. He or she can check your levels with a simple blood test and offer guidance on the best solutions for your body.

Beyond the Banana

Looking to join the top 2 to 3 percent of the population that consumes enough potassium? Surprisingly, it’s not that difficult, and you can find everything you need at your local grocery store.
You can start with everyone’s favorite potassium-rich food, the banana, which has around 422 milligrams of potassium. But you’ll need to eat more than 10 bananas every day get the recommended 4,700 milligrams of potassium you need, which would drive anyone, well, bananas.
“So many people think that just one food provides the nutrient, but that’s just the result of marketing,” says Goodson.
Contrary to what many believe, bananas aren’t the best or only source of potassium. There are dozens of other foods that contain even more potassium than the peelable tropical fruit. The Office of Disease Prevention and Health Promotion has an entire list of potassium-rich foods , but here are some easy ones you can add to your diet right now:

potassium rich foods

White Beans

½ cup = 595 mg

As one of the least expensive sources of protein, beans are an essential food for anyone who wants to eat healthy on a budget. Pop white beans in a Tuscan-style soup, mash ‘em up into a dip, make a Southwestern-style chili, or sprinkle them in salads to get a punch of protein and potassium. Or get creative and whip up a batch of bean-based blondies with pumpkin and chocolate chips for the ultimate healthy treat. Savory or sweet, the choice is yours.

Carrot Juice

1 cup = 689 mg

Are you loyal to your morning cup of coffee? Consider swapping it out for some carrot juice, at least once in a while. Just a cup of this bright orange goodness contains about 20 percent of your daily potassium needs. It also contains 25 percent of the recommended daily intake of vitamin B6, which helps regulate the balance of potassium and sodium. Make it with an at-home juicer or pick up a bottle at your local health food store.

White Potato

1 medium = 941 mg

When you want something nutritious that doesn’t require a lot of preparation, what can be easier than baking a potato? White potatoes are one of the best potassium-rich foods you can find at the market. Load up a baked medium white potato with steamed broccoli, thinly sliced bell peppers, and some shredded cheese for a flavorful meal with lots of nutrients.

Sweet Potato

1 medium = 542 mg

While not quite as rich in potassium as their pale white cousins, sweet potatoes still contain a healthy dose of this essential mineral. However, the sweet spuds beat white potatoes when it comes to protein and vitamin A. You can enhance baked sweet potatoes’ natural flavor with a drizzle of honey and some cinnamon. Or go savory with finely chopped rosemary and a light drizzle of olive oil—let your palate drive your decision.

Tomato Paste

¼ cup = 669 mg

Don’t throw out the tiny bit of tomato paste that often remains after you make a recipe. Just a few tablespoons of tomato paste can help you meet your potassium needs in no time. And if you’re looking for more reasons to eat it, here are three: Tomato paste is rich in vitamins A and C along with fiber. You can cook up a hearty bean salad with tomato paste, smear it on English muffins to create a base for customizable mini pizzas, or use it as the starter for spaghetti and meatballs.

Edamame

½ cup = 485 mg

These green pods might just be mini health miracles. Not just rich in protein, this low-fat food also contains fiber, iron, and vitamin C—without a ton of calories. Steam up some edamame as a potassium-rich alternative to popcorn the next time you plan to binge-watch movies on the couch. Pro tip: Dust edamame with some chili, garlic powder, or Parmesan cheese to boost the flavor of this healthy snack.

Acorn Squash

½ cup = 448 mg

Whether you bake it, puree it into a soup, or roast it, this fall favorite will help you meet your potassium consumption needs. You might not realize it, but the skin is also edible, and it contains valuable antioxidants and fiber.

Plain Nonfat Yogurt

1 cup = 579 mg

How versatile is plain yogurt? On its own, it has about 13 percent of your potassium needs. But mix it up with some banana, strawberry, or dried apricots for breakfast and you can easily get a third of your potassium needs for the day. Talk about a breakfast of champions!

Wild Atlantic Salmon

3 oz = 534 mg

Potassium is just the beginning of what makes salmon a win for your diet. The fish also contains omega-3 fatty acids, which help lower blood pressure and improve heart health, according to the American Heart Association. If you don’t have access to fresh-caught salmon or time to cook, you can pick up a canned version for similar health benefits.

Lima Beans

½ cup = 478 mg

A Southern food staple, lima beans make for a tasty side dish that’s rich in both potassium and protein. You can keep them as a simple comfort food with a little bit of butter and cracked pepper, or go sophisticated and cook lemon-garlic lima beans for a plate bursting with flavor.

When to Consider Supplements

With so many people deficient in potassium, you might be wondering if it’s worth picking up a bottle of potassium supplements from the health food store. After all, isn’t it easier to pop a pill than seek out potassium-rich foods at every meal?
“I always recommend people get their nutrients from food,” says Goodson. “They’re better absorbed from food, and those foods also contain a lot of other vitamins and nutrients that will benefit the body.”
If you’re not able to get enough potassium from foods, a daily multivitamin (rather than a potassium supplement) might help you obtain the right amount for your health. However, some people with certain medical conditions may benefit from the use of supplements. Goodson says you should always check with your physician before adding potassium supplements to your diet. They can take a look at your medical records to determine if potassium supplements are right for you.

But how much is too much?

You already know that a lack of potassium could cause health issues. But what happens when you consume more than the recommended intake of potassium?
“Most people with normally functioning kidneys do not run the risk of too much potassium from eating a balanced diet,” says Goodson. “If you do have too much, your kidneys just excrete it out.”
But she notes that potassium supplements could create health issues for people with kidney disease or people taking certain medications. High potassium could create a condition called hyperkalemia, with symptoms that include chest pain, weakness, numbness, and trouble breathing.
“Always check with a doctor before using a supplement. You want to make sure it’s safe for your body and there’s no contraindications with other medications you’re taking,” says Goodson.
In short: Eat a variety of fruits, vegetables, beans, and dairy to meet the recommended nutritional goals for potassium intake, no more and no less. And don’t fall for the marketing myth that the banana is the best potassium-rich food at the grocery store.

Categories
Health x Body Wellbeing

Where To Find Sore Throat Remedies, From Your Kitchen Pantry To The Pharmacy Aisles

You notice a little tickle in your throat and think nothing of it. But soon, the back of your mouth feels swollen and fiery. You grimace from the burning pain every time you cough, swallow, or speak. That dry, tender, scratchy feeling becomes unbearable. You’ve got a sore throat, and it’s not showing signs of going away on its own any time soon.

You’re not alone. Every year, between 10 and 30 percent of people visit their doctors with sore throats. And while a sore throat can strike during any season, this painful condition seems to be most prevalent during the winter when colds and flus are rampant.

“It’s hard to say exactly why sore throats seem to be more frequent during the colder months of the year,” says Christopher Calapai, DO, who’s board certified in family medicine. “It might be because people aren’t exercising as frequently as they do in the summer. Exercise enhances the body’s ability to circulate blood, vitamins, minerals, and hormones, which help the immune system. In the winter, people sometimes don’t cover up enough, as well, so that might contribute to sore throats.”

No matter what time of year you get a sore throat, you want relief—fast! The good news is that you don’t have to look far and wide to find sore throat remedies. In fact, your pantry might already have some powerful ingredients that offer natural pain relief and the pharmacy is chock full of safe medications that will soothe your burning throat. You can even combine pharmaceuticals with home remedies to give your throat pain a one-two punch.

Here’s what you need to know about what causes this sore throats, where to find the best sore throat remedies, when you should consider seeing a doctor for your throat pain, and how to prevent it from happening again.

What’s to blame for the pain?

When your mouth starts to feel icky and slimy, your throat gets dry and scratchy, and swallowing gets more difficult by the gulp, you have to wonder: What exactly is causing this unpleasant reaction in my body?

Chances are high that you’ve got a cold coming on. On average, adults suffer from two or three colds every year. Colds are typically caused by rhinoviruses, which can give you a slew of other nasty symptoms including a runny nose, coughing, sneezing, headaches, and body aches as well. Considering how lousy colds make people feel, it’s no surprise that they’re the main reason adults and children call out sick from work and school.

But a common cold isn’t the only reason you might have throat pain. The are dozens of other reasons why your throat might feel like it’s swollen or on fire.

“The most common is a viral infection that you picked up from someone else, maybe by a cough, a sneeze, a kiss. And bacterial causes are second most common,” says Calapai.

Strep throat, which is caused by bacteria, can cause swift-onset throat pain. It usually includes other symptoms, like a fever, red tonsils with streaks of pus, painful swallowing, and swollen lymph nodes. If you think you have strep throat, make an appointment with your doctor. They can test you for strep and prescribe antibiotics if necessary.

When you’re looking for sore throat remedies, it’s important to consider other causes of throat pain as well.

“Some people have problems with their necks where the discs press against the nerves, and that can cause a sore throat,” says Calapai.

Your habits, environment, and other health conditions might also be responsible for your sore throat. For example, the dry winter air can irritate your throat. Smoking and allergies can also cause throat pain.

With so many different potential causes—only some of which will go away on their own—it’s important to get expert advice on exactly what’s responsible for your sore throat and how to cure it.

“As soon as you have a sore throat, difficulty swallowing, or swollen glands, call your doctor and tell him or her what you’re experiencing so they can tell you what to do,” says Calapai. He says the idea is to figure out exactly what’s responsible for your sore throat so the doctor can advise and—if needed—treat you accordingly.

Your Pantry To The Rescue: Natural Sore Throat Remedies

So you’ve booked your doctor’s next available appointment and you’re waiting for a diagnosis. But in the meantime, you’re still in a lot of discomfort. Where should you start looking for sore throat remedies?

The pantry is a good first stop for people seeking to soothe their throat pain. And the good news is that unlike other types of home remedies, many natural treatments for sore throats actually work. You may start to experience relief the moment you try some of these natural options. And even if they aren’t as effective as you’d hoped, you’re unlikely to suffer from any side effects.

“Most of the natural sore throat remedies are without risk; they’re generally safe,” says Calapai.

Keep in mind, though, that whether you try natural or medical sore throat remedies, they will typically only mask the pain—not cure it. For long-term relief, you may need to make changes to your environment or habits or obtain a prescription from a doctor.

Here are some natural sore throat remedies that might reduce your throat pain:

Gargle with salt water.

Add half a teaspoon of table salt to an 8-ounce glass of very warm water and stir to dissolve. Then, gargle it for 15 to 20 seconds. Repeat every hour, taking care to swish it around your mouth thoroughly. As a chemically basic solution, this sore throat remedy will help calm inflammation in the back of your throat by creating a less acidic environment. It doesn’t taste great, but it works.

Sip hot soup.

If there’s ever a time to slurp chicken noodle soup, it’s when you’ve got throat pain. The hot broth will numb the back of your throat, creating a soothing sensation. A good nutrient-packed soup will help boost your immune system, giving it an extra edge in the fight against whatever’s causing your sore throat.

Drink turmeric tea.

When it comes to sore throat remedies, turmeric tea might just be the tastiest option. Heat a cup of water to almost boiling, then mix in ¼ teaspoon each of ground turmeric, cinnamon, and ginger, along with half a teaspoon of honey and a tablespoon of freshly squeezed lemon juice. Allow it to steep for 10 minutes, then sip once it’s dropped to a drinkable temperature.

Researchers have discovered that turmeric has anti-inflammatory properties that help fight infections. The honey also plays a role in throat pain relief—one study found that it effectively reduced nighttime coughs.

Suck on ice chips.

Temperatures both high and low can reduce the pain in your throat. Just like hot beverages can provide relief, so can cold things like ice chips. The sucking motion stimulates the production of saliva, which can moisten your throat if it’s feeling dry and scratchy. The coolness of the ice chips will also provide immediate relief from the burning sensation associated with sore throats. And if you decide to swap out your ice chips for some popsicles, we won’t judge.

Use a humidifier.

Do you have a humidifier sitting around in your basement? Time to dust it off and put it back to work. The winter air is known to dry out the mucus in your nose and throat, which may be causing your throat pain. A humidifier will help replenish the moisture in the air and make it a little less painful to breathe. Running a humidifier can be especially helpful at night when you’re sleeping and can’t reach for a soothing beverage.

Address your sore throat with modern medicine.

When natural sore throat remedies don’t do the trick, the pharmacy has plenty of options to help provide pain relief. It’s always best to consult your doctor about any medication before you start taking it, but here are some sore throat remedies you can pick up without a prescription.

Spray the pain away.

“Using Chloraseptic spray on the back of your throat can take the pain levels down,” says Calapai. The active ingredient, phenol, acts as an oral anesthetic. Adults can apply it to back of the throat, let it sit for 15 seconds, then spit it out, and repeat every two hours (or as frequently as your doctor recommends). Choose from flavors like cherry, citrus, and menthol.

Try antacids.

Acid reflux can cause a nasty feeling in the back of your throat. If you think that’s the cause of your sore throat, take an antacid. While generally not considered appropriate for long-term use, antacids (like Tums) can reduce the throat pain associated with acid reflux while you work with your doctor to implement a more permanent solution.

Take acetaminophen.

Better known by its brand name, Tylenol, acetaminophen is actually more effective than ibuprofen (a.k.a. Advil) at relieving the symptoms of upper respiratory tract infections according to a study published in the British Medical Journal. Acetaminophen can also help relieve other symptoms you might have, like muscle aches, headaches, and fever. Adults can take two 325-milligram tablets every four to six hours (and up to 10 tablets in 24 hours) for up to 10 days.

Suck on throat lozenges.

Head to the cold and flu aisle of your local pharmacy and you’ll be spoiled with an impressive array of of throat lozenges. A poll by U.S. New & World Report found that Cepacol was the throat lozenge brand most recommended by pharmacists. Cepacol lozenges rely on benzocaine and menthol to provide oral pain relief. Lozenges from Chloraseptic, Halls, and Ricola also ranked highly by pharmacists.

Should you see a doctor?

Sore throats can sometimes run their course on their own over a couple of days, meaning you might get to cancel your doctor’s appointment. That said, they can also be a sign of something more serious that will only get worse if left ignored.

“It always makes sense to see a doctor to get a better handle on what you’re dealing with,” says Calapai. “You might have something more significant that you don’t know about, but a doctor can find out.”

Even on its own, a sore throat can be a legitimate reason to make an appointment with your physician. But Calapai says that if you also have discolored phlegm or mucus, a fever, chills, aches, difficulty swallowing or breathing, or swollen glands, that’s all the more reason to call your doctor right away. Infections don’t always get better on their own and it’s wise to play it safe and seek early intervention rather than waiting it out and potentially ending up with a more serious medical issue.

“A sore throat has to be evaluated. Get ready to call the doctor and ask what they think,” says Calapai.

Try to prevent it.

What’s the best way to treat throat pain? Avoiding a sore throat to begin with! There are many ways you can help reduce your risk of getting an infection that causes a sore throat.

“It’s a really good idea to wash your hands relatively frequently, especially when you’ve been in contact with other people who might be sick,” says Calapai.

A quick swish under running water isn’t good enough. Make sure you’re following proper washing procedures, which means using soap and hot water and scrubbing for 20 seconds. In a pinch? Use an alcohol-based instant hand sanitizer to kill germs on the go. And try not to touch your eyes, nose, and mouth if your hands aren’t clean.

“Take your vitamins to keep your immune system strong,” says Calapai.

During cold and flu season, your body might be fighting off tons of infections. Take a multivitamin and eat nutrient-dense foods to give your immune system the fuel it needs to win the battle against viruses and bacteria.

Finally, avoid contact with other people who might be sick. The infections that cause sore throats are often spread through close contact with others. And if you’re the one who’s sick, stay home! It’s better to miss a couple days of work and a few social events than to give everyone around you a nasty sore throat—or something worse.

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Categories
Healthy Relationships Wellbeing

How To Reignite The Spark In Your Relationship And Keep The Passion Burning

Nothing’s quite as exciting and romantic as falling in love. Butterflies flutter in your stomach constantly, and you long for the next time you’ll see the one who’s stolen your heart. But over time, you both get comfortable in the relationship. The love grows, but the romance fizzles. Can you climb out of this rut?
Yes, but it’ll require patience, intention, and a healthy dose of creativity. Here are some ideas to help your relationship regain the luster it once had.

It’s not you, it’s everyone.

Feeling like the thrill is gone in your relationship? This happens to most couples after the sparkle of a new relationship has faded and you’ve gotten to know each other. While it can be tough to talk about, having a conversation is the first step to recapturing the excitement you both shared.
Plan to bring up your feelings in a neutral, distraction-free environment, perhaps while taking a walk or sharing a meal. One way to break the ice is by reminiscing about a special moment you shared as you were falling in love and gently expressing your desire to experience that once again. Then ask your partner how they have been feeling about it lately.
Throughout the conversation, try to zero in on what your partner craves in the relationship. Use active listening techniques, like these from the Center for Creative Leadership, to become more conscious of your partner’s needs.
Once you both have a deeper understanding of each others’ needs and feelings, you can make the relationship more mutually fulfilling.

Get to know yourself.

In a relationship, we become so accustomed to our role as a partner that we can forget who we are as individuals. That can contribute to the relationship growing stale. But taking time for yourself can actually help revive the romance. You’ll feel recharged and you’ll have unique experiences to talk about with your partner.
Nurture your own interests by investing a few hours each week in your hobbies and passions. Enroll in a photography class you’ve been wanting to take, see that inspiring speaker at a local university, attend an upcoming food truck fair, or go to a wellness festival. When you do get quality time with your sweetheart, you’ll both be bursting with fresh ideas to share and you’ll start to fall in love all over again.

Find a change of scenery.

Nothing helps a relationship feel special again like a romantic getaway. The change of scenery will allow you to reconnect and devote your full attention to each other. Plan a trip that fits your own style of romance.
If you love nature and fresh air, you and your partner might enjoy renting one of Getaway’s tiny houses in the woods or a cabin on Airbnb. Is city life more your speed? Then head to an urban hotspot and book a stay at a luxe hotel (Hotel Tonight has last-minute deals on chic accommodations). Or go all out with a vacation to a foreign destination that’s on your bucket list.
Whatever type of getaway you decide to embark on, make sure to plan something totally out of your element, like whitewater rafting, trying an unfamiliar cuisine, or a taking a ride in a hot air balloon. Experiencing something new together will bond you.

Join forces.

Collaborating on challenging, interesting activities will give you both a stronger sense of companionship. Pick a project to tackle together. Lots of couples love doing puzzles, reveling in the achievement once it’s completed. You could also take a healthy cooking class, which will teach you how to cooperate in the kitchen and prepare new recipes.
Or find a way to give back to the community through volunteer work. Sign up for the same shift at an animal shelter or participate in a local park cleanup. Joining forces on a meaningful task will bring you closer as a couple.

Relax and indulge.

Relaxing and indulgent activities will make you both feel like royalty…and put you in the mood for romance. Spend a day at the spa (couples massage is a must!), go out to that Michelin-starred restaurant you’ve been dying to try, or pop champagne at a picnic in the park. All the better if it’s a little bit spontaneous.

Rediscover your intimacy.

Your life in the bedroom can suffer when your relationship feels stale. While there’s no magic number when it comes to the right frequency for sex, you should try to get intimate more often if you’re not feeling satisfied. Get adventurous to revive a lagging sex life. You can go visit an adult toy store together or give the Kama Sutra a try.
Investing effort in the sensual side of your relationship will make it feel more exciting—both physically and emotionally.

Categories
Favorite Finds Sweat

Break A Sweat In Style At Our 7 Favorite Fitness Studios In The U.S.

Traditional gyms bore me. I just can’t find the motivation to power through a bunch of cardio and hit the machines. But throw me in a structured fitness class at a chic studio and I’m instantly ready to get my heart rate up. I love working out in well-designed environments with high-energy playlists and the guidance of inspiring instructors. The fact that there are a couple dozen other students breaking a sweat with me drives me to keep moving, even when I’m tired and feel like calling it quits.
That said, these classes come at a high cost, ranging from $20 to $45 a pop. The good news is that programs like ClassPass and FitReserve give you access to hundreds of boutique fitness studios at more affordable rates with no long-term commitments, meaning you can add variety to the ways you exercise, bouncing from boxing to spin to yoga on different days of the week. Boredom is not an option when it comes to getting in shape.
So whether you’re looking for inspiring yoga, intense spinning, or dance cardio, this rundown of our favorite fitness studios and classes in the U.S. will help you break out of your workout rut and turn fitness into an adventure. Here’s where to find ‘em.
[sol title=”For Soul-Inspiring Asanas: Laughing Lotus” subheader=”New York, Brooklyn, New Orleans, San Francisco”]
Looking for yoga that fires up your muscles and your spirit? Laughing Lotus is the right spot. These eclectic studios (with Ganesha graffitied on the walls and disco balls dangling from the ceilings) infuse sweaty, challenging yoga classes with down-to-earth spiritual teachings.


While Laughing Lotus vinyasa classes offer plenty to love, its special events are out of this world. Think classes set to live drumming, rooftop yoga parties as the sun sets, and Ayurvedic workshops. Guided by the mantra “Move like you,” this community-focused studio welcomes people of all levels to practice yoga together in a judgement-free zone.
[sol title=”For Ab-Toning Barre Workouts: Pop Physique” subheader=”California, New York”]
Pop Physique puts a sexy, edgy spin on ballet-inspired barre classes that help students develop strength, flexibility, and lean muscles.

A post shared by Pop Physique (@popphysique) on


Using ultra-light weights and a hot pink exercise ball, you’ll learn how to activate muscles you didn’t even know existed—and you’ll feel the burn for days to come.
[sol title=”For Sweaty Spin Sessions: SoulCycle” subheader=”New York, D.C., Pennsylvania, Massachusetts, Washington, California, Florida, Illinois, New Jersey, Connecticut”]
The candle-lit rooms, loud music, and inspiring instructors at SoulCycle make an hour on a stationary bike feel like a ride in the park.

A post shared by SoulCycle (@soulcycle) on


But it’s not just the spinning that will get you sweating—you’ll also do push-ups and modified crunches on the bikes and pulse and bounce to the rhythm of the music, making for an immersive, full-body workout.
[sol title=”For Beat-Pumping Hot Yoga: Y7″ subheader=”New York, Brooklyn, Los Angeles”]
Vinyasa gets an urban twist at Y7. This trendy yoga studio sets vinyasa flows to bass-pounding hip hop playlists in dark rooms lit only by flickering candles.

A post shared by Y7 Studio® (@y7studio) on


The instructors will show you a sequence then you flow on your own for a song, allowing you to go at your own pace and explore your range of movement throughout the entire class.
[sol title=”For Hangover-Free Dance Parties: Daybreaker” subheader=”Dozens of Communities Across the U.S.”]
Here’s an early morning workout even night owls will love: Daybreaker. You’ll head to a cool location (often a concert venue), zip through a quick yoga class, then dance your heart out in a club-like environment from 7 to 9 a.m.

A post shared by DAYBREAKER (@dybrkr) on


Rather than cocktails, healthier offerings like kombucha, juice, and coffee will fuel your dance party. Another great motivator to get up and moving for this? There’s still plenty of time for a post-party brunch.
[sol title=”For Working S*** Out: The Class” subheader=”New York, Los Angeles, Vancouver”]
The Class founder Taryn Toomey—who has done athleisure fashion collaborations with lululemon—and her community of dedicated instructors will help you work through emotional baggage during this heart-pounding class.


You’ll shake, dance, pulse, grunt, and scream your way through cathartic cardio movement on your mat.
[sol title=”For Bouncing To Better Health: Bari Studio” subheader=”New York, New Jersey”]
When’s the last time you jumped on a trampoline? Bari Studio repurposes the source of your childhood fun into a gravity-defying fitness tool in its supportive and engaging classes.


In addition to getting your adrenaline pumping on the trampoline, you’ll also boost your heart rate with dance cardio and sculpt your muscles with low-impact micro movements in Bari’s Barione classes designed for newcomers. As you gain confidence in your bounce, you can move through an array of other classes that include dance- and cardio-specific options.

Categories
Nutrition x Advice

Healthy Fast Food Guide: How To Leave The Drive-Thru With Less Regret

You’ve got back-to-back meetings, a project due by the end of the day, a post-work networking event, and a couple of errands to run to top it all off. Before you know it, it’s 2 in the afternoon, your stomach’s rumbling, and you’ve got just 10 minutes to find something to scarf down. Looks like fast food is the only solution today.
So as you enter the drive-thru, your eyes scan the menu. Juicy cheeseburger with piping-hot fries…crispy chicken sandwich on a fluffy white bun with a generous slather of mayonnaise…maybe even a chocolate milkshake to wash it all down. Looks like your healthy eating plan is out the window for today, right?
Not necessarily.
“Nowadays, there are lots of really healthy options at fast food restaurants,” Amy Goodson, a registered dietitian in Dallas, tells HealthyWay. “It doesn’t mean you have to eat a burger with fries and a milkshake every time you visit the drive-thru. You can make small changes to improve the overall nutrition value of the meal.”
Goodson teaches busy families, students, and professional athletes about the healthiest fast food options available when they’re on the go, and she wants to help you leave the drive-thru with a little less regret.
Here’s her expert advice on the healthiest fast food options at big chains and how to avoid a calorie bomb while still enjoying your favorite foods—because the last thing you need is to leave the drive-thru feeling remorseful on a jam-packed day.

Let’s face the facts.

You’re probably not surprised when you read news headlines about the unhealthy nature of most fast food. But what exactly makes some of these convenient meals so bad for you?
“The typical fast food choices, like burgers and fries and onion rings, are really processed. You’re looking at meat that’s generally not the leanest cuts, lots of processed carbohydrates, and tons of stuff that’s fried in oil,” Goodson explains.
It’s not that a burger in general is unhealthy, she adds. It’s just that the typical ones from the drive-thru have been prepared in a facility many miles away, loaded with preservatives to extend their lifespan, and infused with synthetic flavorings and large quantities of sodium to make it taste good.
“There’s a reason it only costs a couple bucks. If they were providing you with a lean cut of meat and high-quality ingredients, it would definitely cost more,” she notes.
In short: Fast food restaurants are on a mission to churn out tasty meals that can be made as quickly and cheaply as possible. And it comes at a cost to our health.

So why do we keep coming back?

Roughly 8 in 10 Americans eat at a fast food restaurant at least once a month, according to a Gallup poll. Yet the majority of those surveyed admit the food is not good for you. So why do we keep coming back?
“This day and age, people are always in a hurry,” says Goodson. “People are on the go, and they don’t have the time people once did to cook and make meals at home.”
Goodson also observes that fast food restaurants have become more ubiquitous over the years. In fact, the top 500 chains (which includes McDonald’s, Subway, and Starbucks) boosted the number of locations by 2.1 percent from 2015 to 2016. So when you’re out and about and you find yourself hankering for something quick to eat, chances are high that you’ll end up at a fast food restaurant—they’re everywhere!
The good news is that the industry is changing. Fast food restaurants have started displaying calorie information, offering nutritious alternatives (like apples instead of fries and milk instead of soda), and adding more fresh veggies to their menus in an effort to appeal to increasingly health-conscious customers. So even though we don’t have much time to cook at home and we’re surrounded by fast food chains, we can now make healthier choices when we need a quick meal on the go.

“Eat fresh!”

What’s the healthiest fast food restaurant in America? Although nearly all of the big chains offer a couple of nutritious options, Subway boasts the largest quantity of nutrient-dense meals, says Goodson.
“You can load your sandwiches up with lots of fresh vegetables and choose whole wheat or honey oat bread for more fiber,” she says. “They also offer a variety of lean proteins, like turkey and ham.”
Subways wins points for offering a variety of sauces without a lot of fat, like the sweet onion, honey mustard, and red wine vinaigrette. They boost flavor without adding significant calories to your meal.
Goodson also notes that Subways seem to be everywhere—there are more than 26,000 locations in the U.S. as of 2016. Whether you’re in the airport, shopping at the mall, or driving on the highway, you’ll probably stumble across a Subway—good news when you crave a healthy, quick bite.
“At Subway, you can make a smart choice when you’re traveling or busy, and it’s pretty inexpensive,” says Goodson.

The Short List

A cheat sheet can certainly come in handy as we browse fast food menus looking for something healthy. Here are Goodson’s picks for the healthiest fast food options to choose when you visit popular fast food restaurants:

At Chick-fil-A

Get the Grilled Chicken Cool Wrap, suggests Goodson. The lean protein will help fill you up, and the fresh vegetables add vitamins. She also says you can ditch the wrap and choose a grilled chicken salad to cut down on carbs.

By the Numbers

350 calories, 14 grams of fat, 29 grams of carbohydrates, and 37 grams of protein

At McDonald’s

Goodson recommends the Southwest Grilled Chicken Salad. “It’s lower in saturated fat than the crispy chicken because it’s skinless and grilled. Since the dressing comes on the side, you’re in charge of how much you put on, so you can keep it light,” she adds.

By the Numbers

350 calories, 11 grams of fat, 27 grams of carbohydrates, and 37 grams of protein

At Wendy’s

The Grilled Chicken Sandwich is Goodson’s top pick at Wendy’s. “They use good quality lettuce, whereas many fast food restaurants just use iceberg. They also use mustard instead of mayo, which makes it healthier,” she notes.

By the Numbers

360 calories, 8 grams of fat, 38 grams of carbohydrates, and 35 grams of protein

At Dunkin Donuts

It might be hard to believe that a restaurant with “donuts” in the name serves up anything nutritious, but Goodson says that Dunkin actually has a good breakfast option. “Go for the ham, egg, and cheese on an English muffin,” she says. “The biscuits can top 300 calories without anything else on them, so the English muffin is better because it has fewer calories and fat. It’s a great choice for your way in to the office.”

By the Numbers

380 calories, 16 grams of fat, 37 grams of carbohydrates, and 21 grams of protein

At Subway

You’re spoiled for choice at Subway, but if you’re looking for the healthiest option, try the 6-inch Fresh Fit sub with turkey breast. “Turkey, ham, or chicken are much leaner sources of protein than pastrami or meatballs,” Goodson notes. Plus, it contains two full servings of fresh vegetables for a lunchtime win.

By the Numbers

280 calories, 3.5 grams of fat, 46 grams of carbohydrates, and 18 grams of protein

At Burger King

When it comes to the healthiest fast food, you won’t find too many nutrient-rich choices at Burger King, says Goodson. “But the Grilled Chicken Sandwich will help you cut back on the saturated fat found in other menu items,” she says. Skip the fries in favor of a side of applesauce.

By the Numbers

470 calories, 19 grams of fat, 39 grams of carbohydrates, and 37 grams of protein

At KFC

Not all the chicken at the restaurant formerly known as Kentucky Fried Chicken is fried, and the grilled version is your best bet if you’re watching what you eat, says Goodson. “Grilled chicken is a lot better than fried. Everyone eats the skin on fried chicken and it becomes a really high-fat item, but the grilled chicken is skinless,” she notes. Make a meal out of it with sides of green beans and mashed potatoes.

By the Numbers

For a piece of grilled chicken breast and a grilled drumstick: 290 calories, 11 grams of fat, 0 grams of carbohydrates, and 49 grams of protein

At Chipotle

Skip the tortilla shell and go for a burrito bowl with brown rice, beans, fajita vegetables, chicken, tomato salsa, and guacamole, Goodson suggests. “A typical tortilla at Chipotle has around 300 calories before you put anything in it. They’re huge! When you choose a bowl, you knock off quite a few extra carbs,” she notes. Why splurge on guac? “It’s a much better option than sour cream if you’re looking to round out your meal with a healthy fat, and you can still enjoy the goodness of what’s inside of a burrito.”

By the Numbers

795 calories, 36.5 grams of fat, 71 grams of carbohydrates, and 47 grams of protein

At Starbucks

Stay away from the Frappuccino, Goodson cautions. “They have lots of added sugar, calories, and fat. A Caffè Latte is so much better for you.” Lattes boast a high amount of protein compared to a typical beverage, coming in at 13 grams of protein in a grande.

By the Numbers

190 calories, 7 grams of fat, 19 grams of carbohydrates, and 13 grams of protein

At Domino’s

Pizza places make healthy eating a little tougher, but you can cut calories and fat by choosing a thin crust and topping it with vegetables, says Goodson. If you’re ordering Domino’s, try the Pacific Veggie specialty pizza on thin crust. “Blot your pizza to get rid of some of the grease (and fat) on top of it,” Goodson suggests.

By the Numbers

For ¼ of a medium Pacific Veggie pizza: 330 calories, 17 grams of fat, 29 grams of carbohydrates, and 15 grams of protein

As for the sides…

What would a fast food meal be without sides? Sure, it’s fun to indulge in french fries sometimes, but you can make the overall meal a lot lighter if you choose an alternative, says Goodson.
Apples, small salads, soups, yogurts, and fruit cups are some of the healthiest fast food sides on offer at chain restaurants. And if you do crave fries, try to make the entree portion of your meal a little healthier than usual.

Hard and Fast Rules

You won’t always have the nutritional info at hand when you visit a fast food restaurant. Fortunately, Goodson has some easy-to-remember rules that will help guide your food choices:

Choose a “healthy friend.”

“A lot of times, when people say they’re going to get fast food, they automatically think of a high-fat, low-nutrient meal. But if you pair your favorite item with something a little bit healthier, your meal improves,” she explains. For example, if you really want a cheeseburger, pair it with a fruit cup so you can satisfy your craving and do your body a little bit of good at the same time.

Check out the kids’ menus.

“Most have smaller portions and offer the option to pair the meal with something healthy,” says Goodson.

Don’t size up.

While customers are no longer asked if they want to supersize their meal, they still tend to order larger sizes than they need to get full, says Goodson. “Serving size is everything. If you’re eating a kids’ cheeseburger with some fruit and milk, that’s probably enough for lunchtime.”

Order your spreads and dressings on the side.

These tend to be high-fat items, so you want to limit how much you put on your meal. “Avoid the white, creamy spreads, like mayo, ranch dressing, and sour cream,” cautions Goodson. “They tend to be higher in fat than colorful options like mustard and balsamic vinaigrette.”

Choose whole grains over white bread.

“They’ll have more fiber and they’ll usually be a little less processed,” notes Goodson. “Choose thinner versions, like flatbread, to help cut down on carbs.”

Leave the guilt behind.

As much as you might try to avoid fast food, we all end up under the Golden Arches from time to time. It doesn’t have to mean your healthy diet plan is down the drain.
“If you have to grab fast food, it’s not a big deal. Just be aware of your choices and try to pick a healthy option from the menu,” says Goodson.
And when you lick the salt from the fries off your fingers, enjoy it. The other positive choices you make throughout your week will make up for it, and you’ll ultimately become a healthier, happier you—no guilt necessary.  

Categories
Life x Culture Lifestyle

How To Find Your Passion And Live Your Best Life Every Day

Ever feel like you spend your work days going through the motions, but not feeling emotionally invested in your tasks? You’re not alone—only about a third of American employees feel engaged or enthusiastic about their work according to a recent Gallup poll. Even if your job is comfortable, you probably fantasize about finding something more fulfilling to do from 9 to 5. But before you can pursue that dream, you need to figure out what you’re even passionate about—which is a big challenge on its own.
Portland-based personal branding and career coach Robin Cangie has some first-hand advice about how to find your passion. Before building her coaching business—a career she thrives in—she spent more than 10 years feeling less than satisfied in software marketing jobs.
“While there were things I liked—I had the chance to be creative and opportunities to write—it wasn’t authentic. It always felt like I was serving someone else, and I just wasn’t that interested in business-to-business software marketing,” she recalls.
However, the jobs did help her discover what she was actually passionate about: coaching others. She noticed that colleagues needed a bit of help building credibility with the public and the media, so she led coaching workshops to give them more confidence. Not only did she enjoy coaching others, she also discovered she was good at it—and eventually turned that passion into a business she devotes herself to full time.
“It sparked something in me I had never felt in a job before,” she says. “It was rewarding and valuable.”
Through her personal journey, as well as the journeys of her clients, she has developed some strategies that can help anyone discover their true calling. From learning the difference between a hobby and a passion to building a personal brand based on the things you love, here’s how to find your passion—and live it every day.

Learning the True Meaning

From an early age, you may have been encouraged to “do what you love.” But is “doing what you love” at work the only way to live your passion? Not necessarily, according to Cangie.
“Passion manifests itself in all kinds of ways,” she tells HealthyWay. “We tend to talk about it a lot in terms of career, but that’s a bit misguided. I like to think of passion as your life’s work. If you can find a career that leverages your passion, that’s great, but if you can’t or don’t want to do that, you’re not a failure.”
Passion can mean different things to different people, depending on where they are in life. For some, it might mean raising a family or giving back to the community. For others, it’s about pursuing a lucrative career or developing skills in the creative arts.
Cangie says when thinking about how to find your passion, you should consider pursuits that bring joy, connect you to a higher sense of purpose, and fill a need in society. But also be open to finding your passion in areas you wouldn’t expect.
“We tend to treat finding your passion like finding a perfect pair of jeans—try on enough of them, and eventually one will fit. But we’ve got it backward. We don’t find our passion so much as our passion finds us. It’s about doing good work and staying open to opportunities that arise from that, and it’s good news for those of us who don’t know what we want.”

Life’s Biggest Challenge

Many of us fall into one of two camps: We either have so many things we love that we don’t know how to narrow it down to one true calling, or we have no idea where to begin looking for our passion. Why is it so difficult to discover your passion?
“There are lots of reasons why people struggle with this, and a lot of it has to do with our society. We set expectations that everyone should find a passion before they graduate college, then go to a corporate setting and do it for someone else. It sets you up for disappointment, especially as you start your first jobs and don’t immediately find that one passion out there for you,” Cangie shares.
Figuring out what makes your heart sing can be overwhelming at first. To help you get started, Cangie suggests asking yourself a few questions:

  • What do I really want?
  • What am I good at?
  • How can I best serve others?
  • How can I meet my financial needs?

You could plot your potential passions on a Venn diagram (like this example from Cangie) to explore the ways in which they overlap. An idea that intersects two or more circles will serve as a starting point for pursuing and getting to know what you’re truly passionate about.

Could your hobby be more?

Hobbies give us the opportunity to pursue things we love or explore things that interest us. But are hobbies the same as passions?
“Hobbies can be a great outlet for pursuing passions, but they’re not necessarily the passions themselves,” says Cangie.
Wait, what? If I love photography, and spend my weekends shooting beautiful images of my neighborhood, wouldn’t that also be my passion?
“It’s a matter of [the] degree to which it’s fulfilling to you and serves others,” Cangie explains. “The difference between a hobby and a passion is that passion connects to a higher purpose and the outside world in some way. I love crafting, but I do it for me. But one of my passions—telling stories—brings me joy and provides a service to the world. That’s the difference.”
Don’t write off your hobbies as you work to find your passion. Instead, explore the bigger picture of what they bring to you and the world, and work to transform those realizations into a deeper understanding of your life’s purpose.

Hidden in Plain Sight

Sometimes your passion is right under your nose. It was for Cangie—she was already offering career and leadership coaching to colleagues at her company when she realized that’s what she absolutely loved to do. But how can you shine a light on something that’s hidden in plain sight?
“Start paying attention to things that bring you joy,” says Cangie. “Joy is a fertile ground for finding your passion. No matter what situation you’re in, there’s always an opportunity to feel joy and that allows passions to come in.”
You could also think about a time in your life when you felt you did your best work, she adds. A key moment of pride, like the time you threw an amazing event or produced an insightful report, might offer clues that point to what you’re passionate about.
“Think about what it was tapping into within you,” Cangie says.
However, finding your passion isn’t just about focusing on the positive. Your frustrations might also hint at a problem you’d be passionate about solving. For Cangie, her passion for coaching was tucked inside her frustration that the people she worked with struggled to see their own value.
“The people I was coaching at work couldn’t see how awesome they were. Through discussions with them, I helped them find a story that felt empowering, allowed them to reclaim their sense of agency, and see their own brilliance,” says Cangie.
In short: “Stop chasing your passion, and instead seek opportunities to do what brings you joy and follow your frustrations,” she says.

A Word on Advice 

You look around and it seems like everyone has already found their passion. Your best friend is a successful wedding photographer who looks forward to every shoot; your mom is a nurse who feels fulfilled healing others; your sister, who recently gave birth to her second child, thrives as a mother and embodies it as her true calling. Should you ask them for advice on how to find your passion?
“Getting a really clear picture about what you are good at is difficult to do on your own. So, ask friends and family, ask a manager, ask a colleague, or even a good career coach—there are lots of people who can help you find what you’re really great at,” says Cangie.
An outside perspective gives you the chance to talk about things that are meaningful to you and dive into the deeper reasons that energize those feelings of purpose. For example, when one of Cangie’s clients told her she excelled at project management, the discussion led to a breakthrough realization about what she’s passionate about.
“We discovered that project management was a label that didn’t fully capture what she was really great at. Her real talent was getting groups of people together from different functions to achieve a common vision,” shares Cangie.
Keep in mind that everyone pursues a different path to their passion. While your loved ones who have it all figured out might be able to explain how they got there, only you can forge your own journey toward deep personal fulfillment.

Building Your Brand

Branding isn’t just for businesses—it’s a useful tool that can help you focus on your passion.
“Personal brands are a kind of story you tell about yourself. It changes over time as you do,” says Cangie.
A strong personal brand can unite all of your passions under one umbrella. While coaching and storytelling serve as the foundation for Cangie’s personal brand, she also ties in another passion: her cats. They even inspired a recent Medium post she wrote about what cats have taught her about building a business. Including this quirky passion in her personal brand has helped Cangie honor something that’s truly important to her heart and has allowed her to spark meaningful connections with others.
“Having multiple things you’re passionate about, whether or not it has to do with your job, helps build credibility as you try new things. It shows you’re a whole person, and can help integrate what you love into your life, even if you’re just starting to find your passions,” she shares.
Embrace the unusual side of yourself. If you have a passion for collecting sneakers, creating collages, birdwatching, or anything else that grounds and connects you, but feels random—harness your enthusiasm and tell others about it.

Face Your Fears

Once you figure out your passion, pursuing it takes guts. If you decide to change careers, you may have to leave the security of a high-paying job. If you decide to dedicate your nights and weekends to writing a book, learning a foreign language, or designing costumes for a community play, there’s always the risk of failure. How can you overcome this fear?
“No one bats a thousand, no one is perfect, and everyone has setbacks. And when you find yourself in the midst of a failure moment, it’s painful—but know that it is normal,” Cangie advises.
If things aren’t going to according to your plan, give yourself a little space to process the situation. Then, when you’re ready, journal about the lessons learned from the experience and develop a new plan that prioritizes moving forward with grace.
“Think about how this will fit into the larger story of your life. Six months from now, how will you look back and see the crucial thing you just learned that helped you move forward? The failure then turns from a crappy thing into a necessary thing that gets you where you’re going next.”
The most important thing is to pick yourself up and keep trying.
“You have to persist anyway. It’s not that the people who are successful haven’t failed—they’re successful because they persisted in spite of their failures and consistently showed up until it paid off,” says Cangie.

Take the plunge.

So, you’ve found your passion and have an idea of how it fits into your life. How do you move to the next stage, and actually take the plunge?
“Look at the situation right now and think about where you can start living your passion. You might not be able to make major changes right away, and that’s OK. Start every day by looking for opportunities in front of you to put these things into play,” says Cangie.
For example, let’s say you love writing and you’re passionate about making it part of your job, but your current position doesn’t require much writing. Don’t sit around waiting for a writing assignment. Instead, get creative and look for ways you can start doing it right now.
“Maybe you can do a side project with the marketing team to write emails, or write a guest blog about your role, or maybe ask a friend at another company if they need a volunteer writer,” Cangie says.
Taking immediate steps toward your passion, even if they’re just small projects at first, makes the pursuit more achievable, and will allow you to pick up key skills along the way.
“Looking at your life as it is right now takes you out of this overwhelming idea that you have to make all these major changes to pursue a passion. It’s OK … not being sure where everything leads to next … that’s liberating. Just start where you are, and create more joy and purpose there,” she says.

Let it light up your daily life.

Living a passionate life requires effort that goes beyond the Monday to Friday hustle. Living your passion means identifying with your mission without reservation and finding ways to do it and live it every day—a feat that demands more energy and stamina than you might expect. It means pushing through when you’re tired, or when you’ve recently failed, or even when you think you can’t achieve anything more.
“When I am having a bad day, I ask myself: ‘Do I still want this?’ As long as the answer is yes, I know I can keep going,” says Cangie.
Just as you should reflect on moments of failure, you should also celebrate your successes. Being realistic about the negative and especially the positive will motivate you to keep living your passion, says Cangie.
“If you’re in the thick of it, you can forget how far you’ve come. When this happens to me, I pause and ask myself, ‘What do I have more of in my life right now that I wanted back then?’. The reminders of my progress help keep me going.”
It’s not going to be easy, says Cangie, but it will be worth it. Nothing nourishes you in quite the same way as finding and living your passion—so don’t hesitate to let it define, inform, and inspire you.

Categories
Well-Traveled

Wellness Festivals You Shouldn’t Miss In 2018

It’s hard to believe that festival season is right around the corner. But rather than relying on the old standbys (you know, those events that leave you sticky, hungover, and in need of some serious restoration), consider a different breed of fun: the wellness festival.
These events, usually spread over a few days and hosted at stunning destinations, combine feel-good activities (like yoga, hiking, and meditation) with inspiring talks, soulful music, and one-of-a-kind experiences that will uplift you inside and out. Best of all, you’ll meet new friends who share your interest in living your very best life.
Here are some of the best wellness festivals to look forward to this year:

Sun Valley Wellness Festival

Sun Valley, Idaho, June 29 to July 2

This popular festival has attracted big-name speakers for more than 20 years. While 2018 speakers have yet to be announced, previous A-listers have included Arianna Huffington, Elizabeth Gilbert, and Deepak Chopra. When you’re not listening to engaging discussions, checking out eco-friendly film screenings, taking guided hikes, or getting your sweat on in fitness classes, you can get lost in the “Experience Hall”—an exhibitor showcase offering spiritual jewelry, soul readings, inspiring books, and wellness products.

GOOD

Los Angeles, Feb. 3

Meet likeminded friends and deepen your healthy lifestyle at this trendy Los Angeles wellness festival. The one-day event includes talks about self-acceptance, having great sex, and healing your relationships with food, among other topics. Attendees can also shop at the wellness marketplace, take yoga classes with renowned instructors, and attend crystal healing workshops. Afterward, join your new pals for some cocktails and gluten-free snacks at cocktail hour.

Amelia Island Wellness Festival

Amelia Island, Florida, Nov. 9 to 11

Welcoming people of all abilities and ages, the Amelia Island Wellness Festival celebrates healthy lifestyles on a beautiful island just off Florida’s east coast. Attendees have their choice of fitness classes (like dance cardio and yoga), meditation workshops, and yogic experiences. The schedule blocks off time for personal growth during which you can reflect on your experience in a journal (provided by the festival), meditate, or practice some self-care. Communal dinners and oceanfront bonfires (with drinks!) transform the festival from a public event into an intimate gathering.

Telluride Yoga Festival

Telluride, Colorado, July 19 to 22

Want a true escape from the bustle of everyday life? Head to the Telluride Yoga Festival, where you’ll be surrounded by fresh mountain air in a former mining town 45 miles from the nearest stoplight. As its name suggests, this fest places a major emphasis on yoga. You can bliss out in traditional vinyasa flows, then push your practice to the next level in aerial classes, handstand workshops, circus yoga, and acroyoga (with a partner!). You’ll also have a chance to get those endorphins pumping off the mat by participating in 5k fun runs, prana dancing, and martial arts. This event is jam-packed with physical and spiritual experiences that will invigorate you.

Wanderlust

Oahu, Hawaii, March 1 to 4

Snowshoe, West Virginia, June 8 to 10

Stratton Mountain, VT, June 21 to 24

Wanderlust hosts some of today’s most popular multi-day wellness festivals, which combine yoga with live music. You’ll also get a taste of the local culture of the destination you choose—the Oahu festival, for example, includes standup paddle-board yoga and botanical nature walks that make the most of the tropical setting. Take a look at the nine festivals already planned for 2018 to see which one most appeals to you.

Categories
Favorite Finds Nosh

5 Ways To Shop Smarter (And Healthier) In The New Year

The new year is here—it’s your chance to start fresh and establish positive habits that you can sustain for life. But whether your resolution includes improving your diet, spending more wisely, or achieving a healthier lifestyle, there’s one place you can put it all to action: the grocery store. Reorganizing your food shopping strategy will help you choose the foods you know are best for you and cut costs—a win-win for your body and your wallet.
Here’s how to shop smarter this year:

1. Develop a plan.

What’s the one thing you should always bring to the grocery store? Well, besides your credit card and your reusable bags, a list is essential to a successful shopping experience. In fact, using a grocery list has been linked to healthier diets and lower BMI in some adults.
Develop a plan for what meals you’re going to make this week, check your cupboards to see what you already have on hand, then jot down all of the foods you need to pick up. When you’re at the store, stick to the list (and resist the urge to pick up a candy bar at the checkout counter). You’ll come home with exactly what you need for nutritious, affordable meals that will support (rather than derail) your healthy eating intentions.

2. Shop the perimeter.

In addition to planning your purchases, you should also plot a route through the grocery store. Spend the most time around the perimeter—that’s where you’ll find the more nutritious choices, like lean proteins, fresh produce, low-fat dairy products, and non-dairy alternatives (like nut milks).
As you venture into the aisles, you’ll encounter high-calorie snacks, processed foods, and pricey ingredients you probably don’t need. In an ABC News piece on shopping the perimeter, Leslie Bonci, a registered dietician and master of public health, recommends filling three-quarters of your cart with foods from the perimeter before you even step foot in the center aisles.

3. Pick your proteins carefully.

Proteins can make or break a smart shopping plan. Choose the right ones and you’ll save money, get plenty of nutrients, and feel full for hours. So, which proteins should you focus on? Start with plant-based proteins, like dried beans from the bulk section. Usually priced under $2 per pound, dried kidney beans, black beans, and pintos can serve as a hearty, affordable base for tacos, chili, and soup.
Then, check weekly flyers, grocery store websites, and apps (read on for specific recommendations!) to see which lean meats and seafood are on sale. This will help you enjoy a variety of animal proteins like boneless chicken breast or fresh salmon without driving up the cost of your grocery bill—perhaps leaving some room in your budget for grass-fed, hormone-free meats (which tend to cost more). Plan ahead and be flexible.

4. Befriend local farmers.

Don’t limit your food shopping to the grocery store. Your local farmers’ market is guaranteed to have some of the freshest, most budget-friendly produce, eggs, and meats in your area. If you’re looking for variety, go early in the day, right as the farmers set up shop. But if you’re hoping to save some money, swing by the market right before it closes, when vendors are more likely to offer discounts on things they don’t feel like packing up to take back to the farm.
Look into community-supported agriculture (CSA) as well. These local programs allow you to prepay for a “share” of whatever a farm produces in a given period of time, whether it’s weekly, semimonthly, or monthly. You’ll receive a box bursting with seasonal produce at its prime for a fraction of what you would’ve paid at the grocery store. It’s like Christmas for a foodie, and it’ll help you learn to savor eating seasonally.

5. Cut your costs.

Technology has made it easier than ever to save money at the grocery store. The Basket app, for example, will help you find the lowest prices for every item on your grocery list at stores within a 5-mile radius. Bargain-hunters rave about Ibotta, which helps users get cash rebates for items they buy. And if you need a reality check about what you’re buying, give BagIQ a try. This innovative tool tallies your spending, analyzes your receipts to score the nutritional value of your purchases, and even suggests alternatives.
With a purchasing strategy, insights on where to find seasonal produce, and the aid of technology, you’ll become a savvier, healthier grocery shopper this year. Your budget and your body will thank you.

Categories
Nutrition x Advice

How Long Do Holiday Leftovers Really Last? What To Know Before You Take Another Bite

There’s nothing quite as joyful as gathering with the people you love around a table piled high with scrumptious dishes. But after the celebration ends, you have a dilemma on your hands: What should you do with all those leftovers?
They might make for tasty lunches for a couple of days—but they can also make you sick if you don’t take the right precautions. Here’s what you need to know about the lifespan of leftovers and how you can safely savor every last bite.

Before digging into dessert…

Pack up those leftovers! Food-borne illnesses strike 48 million people every year according to the Centers for Disease Control and Prevention. Cooked food shouldn’t sit out for more than two hours in the “danger zone”—which is marked by temperatures between 40° F and 140° F and is a breeding ground for bacteria. So before you dish out the pie, plan to put what remains of dinner in the fridge or freezer.
Foods should be stored in shallow, air-tight containers, preferably portioned into single serving sizes, which will allow for easy reheating and encourage timely consumption. Label each dish with a Post-it that includes the name of the food and the date it was prepared so that there’s never a question about the age of your leftovers.

How long is too long?

You’ve been reliving that holiday meal through lunches of leftover turkey and mashed potatoes for a couple of days. But the joy of leftovers can soon turn into a nightmare if you eat them past their prime.
Most foods like mashed potatoes, side dishes, and desserts are safe for three to four days, assuming they’re reheated to at least 165° F. Some foods, especially meat and dairy, don’t last quite as long. Here’s a more specific breakdown of how long the Food and Drug Administration recommends keeping holiday leftovers in the fridge:
[sul title=”Meat” subheader=”3 to 4 Days”]
Cut meat into serving-size portions and remove it from the bone before packing it up to reduce the risk of bacterial contamination.
[sul title=”Seafood” subheader=”1 to 4 Days”]
Be aware that this depends on the type of fish and how it’s prepared. Leftover sushi, for example, should be discarded after just 24 hours.
[sul title=”Gravy” subheader=”1 to 2 Days”]
Bring that luscious leftover gravy to a full boil when reheating.
[sul title=”Stuffing” subheader=”3 to 4 Days”]
Like fish, stuffing’s sustainability will depend on how it was prepared. Was it a separate dish, or prepared inside a bird? Does it contain meat or oysters? The details make a difference.

Feed the community.

Being surrounded by so much food serves as a reminder that others aren’t as fortunate, and some of us wish we could donate holiday leftovers to a local food bank or homeless shelter. The reality of food donation is complicated, though. The good news is that you don’t have to worry about legal liability—the Federal Bill Emerson Good Samaritan Food Donation Act protects food donors from lawsuits (except in cases of gross negligence).
However, most soup kitchens and shelters won’t take donations of homemade food. Call around to organizations in your area to check on their policies, and consider grabbing canned goods or finding out if you can donate fresh produce while you’re at your favorite grocery store. If you have a tendency of making way too much, pare down and donate the money you would have spent on surplus groceries or use it to buy donation-eligible food items instead. After the holidays, if you have unopened cans, jars, or boxes of food you don’t anticipate using in a timely manner, donate them to a local food bank sooner rather than later.
You can also simplify your life and lessen food waste by encouraging your guests to bring a clean container to your feast. They’ll leave with leftovers to enjoy, less food will be thrown out, and fewer disposables like plastic bags and cling wrap will wind up in landfills.

Give your leftovers an encore.

The best way to use up leftovers is to transform them into new meals. You can throw almost any meats and veggies into a hearty stew or soup. Breathe new life into spuds by whipping up potato pancakes, dumplings, or breakfast hash.
Shepherd’s pie was practically invented to make use of leftover meat and mashed potatoes. And why not get a little experimental? Turkey tacos with cranberry “salsa,” savory waffles with ham and cheese, and fried rice studded with the remains from your green bean casserole are sure to be a hit and will empty your fridge in a flash.