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
Health x Body Wellbeing

Tired Of Feeling The Burn? Try These Remedies For Razor-Burn Relief

Think quick: What beauty routine do you spend the most time on, completing almost every day? Which grooming habit can make you feel instantly put together and poised? If you’re like most American women, the answer to both these questions is shaving. Over 99 percent of American women remove body hair, most commonly by shaving.  
We shave to feel smooth and sleek, but there can be an unintended—and counterproductive—side effect if we’re not careful: razor burn. This “burn” actually consists of that all-too-familiar series of small red bumps. Sometimes they itch or sting (hence the burn part of the name), but other times they just look unsightly.
Here’s what you need to know about preventing razor burn and treating it when it happens.

What is razor burn?

Razor burn is caused when a razor blade pulls and twists one or more hair follicles, damaging your skin. In addition to the irritation it causes, razor burn can also cause a twisted hair to grow back under the skin, which is known as an ingrown hair. This is uncomfortable and can lead to more pesky red dots and even infection.
You might have noticed that razor burn occurs more frequently in your armpits or on your bikini area. That’s because we have different types of body hair. The hair in our armpits and pubic areas—and on and men’s faces—is a thicker, coarser type known as terminal hair. Since terminal hair is tougher, it’s more likely to be pulled by a razor and to come back ingrown.

Preventing Razor Burn

The best way to avoid razor burn is to prevent it, and the most effective means of prevention is to use a sharp razor. If you’re shaving with a dull blade, it’s more likely to pull on your hair follicles, irritating your skin.
Another way to prevent razor burn is by keeping your skin well-moisturized before, during, and after shaving. This means using plenty of shaving cream, or even switching from a shaving cream to a shaving oil, which can provide more lubrication. Whatever you use, make sure you’re reapplying often. Also, avoid going over the same area more than once in a session. After shaving, moisturize again.

Treating Razor Burn

You hop in the shower to quickly shave your armpits, only to feel that burning sensation later in the day. Maybe you didn’t use enough shaving cream or you had a dull blade. Whatever the reason, now you’ve got razor burn. What next?
Luckily, there are plenty of treatment options. Try soothing the area with something cooling, like aloe vera gel (or better yet, aloe directly from a plant). To avoid having your hair follicles become infected, apply lemon juice to the area. Although it might sting if you have any small nicks, lemon juice is naturally antibacterial and can keep harmful bugs at bay.
If the bumps are large or bothering you, try dousing them with a topical anti-inflammatory. Witch hazel is a great natural option: Just put some on a cotton ball and dab the area. For something a bit more powerful, apply a hydrocortisone cream, which can be purchased at any drug store.
While you’re treating razor burn, it’s best not to shave the area since that can further irritate your skin. Practice patience and give your body time to heal!
[related article_ids=8718]

Categories
In the Kitchen Nosh

2 Guilt-Free Super Bowl Snack Recipes That Are Perfect For Game Day

Whether you’re a fan of the Philadelphia Eagles, are rooting for the Patriots, or are just going to be there for the food and advertisements, the last thing you should be worrying about at a Super Bowl party is the calories in your go-to guilty-pleasure snack. Enjoy some classic crowd-pleasers in moderation (pigs in a blanket, anyone?) and while you’re at it, try these tasty riffs on traditional fan favorites too.
Perfect party food can definitely be delicious while still scoring a nutritional touchdown!

Twice-Baked Mini Potatoes (With All Your Favorite Game-Day Fixings)

Yield: 24 miniature baked potatoes

Ingredients:

  • 24 mini potatoes (red, white, and purple potatoes all work well)
  • 1 Tbsp. olive oil
  • 2 tsp. kosher salt
  • 2 Tbsp. unsalted butter, melted
  • ¼ cup Greek yogurt
  • 2 Tbsp. sour cream
  • 5 strips of bacon, cooked until crispy and drained of excess fat
  • 10 oz frozen spinach, completely thawed and drained of moisture
  • ¼ cup chives, finely chopped
  • 2 ½ oz aged cheddar, grated
  • Kosher salt and freshly ground white pepper to taste
  • Pinch of cayenne pepper

Special Equipment:

  • Large baking sheet
  • Parchment paper or Silpat non-stick baking mat
  • Large bowl
  • Sharp chef’s knife
  • Skillet (for cooking bacon)
  • Melon baller
  • Wooden spoon
  • Cutting board
  • Measuring cups and spoons
  • Handheld potato masher (optional)
  • Cheese grater
  • Two small spoons

Method:

  1. Preheat the oven to 375°F and line a large baking sheet with parchment paper or a Silpat non-stick baking mat.
  2. Place the mini potatoes in a large bowl and evenly coat with the olive oil and kosher salt.
  3. Transfer the oil-coated potatoes to the baking sheet and roast for 45 to 60 minutes or until a knife can easily be inserted into even the largest potatoes.
  4. Remove from the oven and allow the potatoes to cool slightly. Leave the oven on as you’ll be using at again shortly.
  5. Using a melon baller, scoop the flesh out of each potato so that they are all hollowed out but have sturdy bottoms and sides. Place the scooped flesh in the large bowl used for coating the potatoes.
  6. Add the melted butter, Greek yogurt, and sour cream to the potato flesh and mash until relatively smooth with either a wooden spoon or a handheld potato masher (these mini baked potatoes are supposed to be on the rustic side, so you don’t have to mash them until they’re completely smooth).
  7. Crumble the bacon into the potatoes and add the thawed and drained spinach, chives, and aged cheddar.
  8. Mix together until well combined. Taste for seasonings and add the kosher salt, white pepper, and cayenne to taste.
  9. Use two small spoons to refill the potato skins with the potato mixture.
  10. Bake at 375°F for 25 minutes or until warmed through and nicely browned on the top.

Creamy Eggplant Dip With Tahini

Luxurious yet light thanks to the inclusion of roasted eggplant and Greek yogurt, this dip will quickly become a party favorite. Serve at room temperature with pita chips or crudités.

Servings: 4 to 6

Ingredients:

  • 1 large or 2 medium-sized eggplants
  • 3 Tbsp. tahini
  • ¼ cup Greek yogurt
  • 1 Tbsp. olive oil + more for drizzling
  • 1 or 2 cloves of garlic, finely minced
  • Juice of ½ lemon
  • 1 tsp. kosher salt

Suggested Toppings:

  • Fresh parsley, mint, or cilantro
  • Pomegranate seeds
  • Pickled red onions
  • Feta cheese
  • Roasted sesame seeds or pine nuts
  • Diced tomatoes and cucumbers
  • Shredded red cabbage

Special Equipment:

  • Glass baking dish
  • Tongs
  • Measuring cups and spoons
  • Fork
  • Sharp knife
  • Cutting board
  • Spoon
  • Medium-sized bowl for serving

Method:

  1. Preheat the oven to 425°F.
  2. Pierce the whole eggplant all over with a fork or the tip of a sharp knife.
  3. Place on a glass baking dish and roast for 60 to 75 minutes, checking in at the one-hour mark. When the eggplant is done it will look very shriveled and burnt—that’s when you know it’s fully roasted.
  4. Scoop the very soft eggplant flesh out of the charred skin into a large bowl using a spoon.
  5. Add the tahini, Greek yogurt, 1 tablespoon of olive oil, garlic, lemon juice, and kosher salt.
  6. Using a fork, whip the ingredients together until the mixture is smooth. The whipped eggplant will take on a pudding-like texture resulting in dip that’s both creamy and fluffy.
  7. Transfer to a medium-sized bowl and serve at room temperature, drizzled with extra olive oil.
  8. Finish by piling the garnishes of your choice high on top!
Categories
Favorite Finds Nosh

13 Things The Grocery Store Cashier Wants You To Know

Being a cashier at a grocery store may be considered a fairly mundane job, but it’s surprisingly stressful—and not just during rush hour. In fact, customers’ behavior can make a lot of difference when it comes to getting through that shift.
If you’ve never worked as a cashier, you might be surprised to learn that some of your shopping habits aren’t ideal, or perhaps parts of your weekly grocery run routine are making things more difficult for yourself than they need to be.
These insider tips can not only make a cashier’s day better, but they can help make your entire shopping experience much smoother.

1. Practice common checkout courtesy.

First of all, a counter is not the same as a conveyor belt. See how that flat surface isn’t moving, or attached to any kind of machinery? It’s basically just a table. No, those groceries aren’t going to magically move themselves toward the register without the power of technology. Yes, please physically bring them to the cashier.
Now it’s time to unload your basket. That’s right: you, not the cashier. It’s an awkward height, and lifting 15 pound hams out of baskets with one arm all day isn’t great for your spine.
HealthyWay
There is, however, one exception: If you have many of the same item in your cart, you only need to put one of them on the conveyor belt to be scanned. There’s really no need to unload 32 individual packets of frozen corn.
Make sure you use the divider, too. That’s how the cashier can distinguish your groceries from the person in front or behind you. Do you want to be paying for that random customer’s olive oil? Didn’t think so.
Brandon has worked in a Canadian grocery store for nine years in many different roles, including as a cashier. He warns against putting anything that’s not groceries on the conveyor belt, including money, coupons, and cards.
HealthyWay
“This can be a big no because some tills might have enough clearance between the conveyor belt and till that allows these things to fall in between,” he says. “And even though most tills will have a trap to catch anything that might slip through, there is no guarantee the trap catches it.”

2. The cashier isn’t trying to steal your card details.

You know those little electronic point of sale machines that you use to pay with your card? They don’t all work the same. While some of them simply need the customer to swipe their card and enter their pin, others require the cashier to take your card, swipe it, enter the total, and then hand the machine back to you for your pin.
HealthyWay
Some people tend to panic when it comes to handing someone else their card. Rest assured that the cashier doesn’t have the desire, time, or capability to memorize every single one of your card details for their own gain. They’re much too busy trying to get you and in and out so they can serve the next customer.

3. Understand how to read labels.

You can save a lot of money if you look at the price per weight of each item to see which one is really cheaper. On the other hand, there’s no point overreacting to a $50 per pound price label on that imported cheese when you’re actually just buying a couple of ounces.
Paige has worked as a cashier for three years, two of which have been in a grocery store. She knows all too well the importance of reading those labels.
HealthyWay
“There is such a thing as an item limit, a brand, a weight limit, all that—the sign will tell you, so will the grocery store ad,” she says. “Very few people actually read the weights and just grab whatever the sign is near. Often, that means [everything from] grabbing the wrong size to getting the incorrect brand. Just because a sign says ‘Brand A shredded mozzarella eight ounces’ doesn’t mean you can get ‘Brand A 16 ounces mozzarella,’ ‘Brand B eight ounces,’ or ‘Brand A block mozzarella.'”

4. Do you really need that bag?

There’s nothing worse than the feeling of second-hand environmental guilt that washes over you when a customer asks you to double-bag or even individually bag every single item. You don’t need a plastic bag for that one apple. In fact, you probably don’t need a plastic bag at all. Why not bring your own reusable bag from home?
HealthyWay
“If you have reusable bags, make sure you hand them to the cashier at the beginning of the transaction,” Brandon says. “Otherwise, we may have already begun to bag your groceries in plastic bags, which are wasteful and bad for the environment.”
And in case you do need to accept a plastic bag, trust the cashier with how many you need. No one knows better than them that a single plastic bag isn’t going to hold the weight of all those cans.

5. Cashiers are human beings.

This shouldn’t be something that people need to be reminded about, but sadly, some customers do take their frustration out on the people behind the counter.
“Your cashier could be a mother, a father, a university student, or a high school student getting their first job,” says Paige. “We don’t really have much say in how the products are priced or what policies the store follows, so getting mad at us won’t do you any good.”
[pullquote align=”center”]If we bag something incorrectly, please be polite and ask if we can change something.[/pullquote]
Jordan, who’s worked in grocery stores since 2013, has seen some unfortunate breakdowns from coworkers.
“I’ve seen too many of my friends and coworkers cry over some nasty person who yelled at them over something minuscule as a coupon,” he says. “The job is way harder than it looks.”
He says the key is simply being polite.
“If we bag something incorrectly, please be polite and ask if we can change something,” he says. “I’ve been way more accommodating to customers who say, ‘Could you please put the bananas in a separate bag?’ than I have to others who say, ‘I don’t want bananas with my bread! You’re gonna bruise them!’ and angrily snatch the bag from my hands.”

6. They actually do want to hear about your day.

Small talk isn’t always fake! Long shifts can get boring, and it’s nice to interact with people when you’ve been staring at a register for hours on end.

In fact, Paige says that if you go the extra mile, you might even strike up a beneficial friendship.
“Want to make days better for cashiers? Become a regular,” she says. “Let them learn your name, and learn theirs. As we get to know them, they get to know us. And when we know someone, we’re far more willing to do something for a regular we’d never do for a John or Jane Doe.”
“Short a dollar or two? Sure, I’ll cover you, you’re in here a lot, so I know you’ll pay me back. Need a sale ad four days before it’s out ’cause you’re going out of town? If we have them, sure. Just be warned: Once you’re a well known regular, we’re allowed to tease you!”

7. You’re not the only one in line.

You might be in a rush, but so are other people. You don’t deserve priority service over other customers. Don’t push in line.

8. If you change your mind about an item while in line, just hand it to the cashier.

“For some reason, people get apologetic or embarrassed about this,” says Brandon. “They should not be, especially when the alternative is putting the item in question in a random part of the store.”
You’d be surprised where these items turn up.
“I can’t tell you how many times I have found spoiled meat and milk on the shelf because someone was too lazy to walk three steps and put the item back in its cooler,” says Paige. “Not only is it gross, it’s outright unsanitary.
HealthyWay
“It’s exactly why we had an infestation of fruit flies. Someone hid a package of meat that had a hole in it instead of giving it to someone, and it festered. We couldn’t find where it was, either, till someone followed the flies—it was actually on top of the freezers!”
If you can’t manage that social interaction, then at the very least, return frozen items to the freezer and cold items to the refrigerated section.

“If you don’t know, just ask,” says Jordan. “If you don’t want to buy that pint of ice cream, don’t put it in the vending machine fridge. We both know it doesn’t belong there. Don’t know where to put your basket? Ask, and we’ll take it away for you. We’re not only here for our paychecks. We’re here to help!”

9. Hand coupons to the cashier at the right time.

“Some items might have coupons stuck to them or wrapped around them,” says Brandon. “If you notice these, take them off and hand them directly to the cashier when you are cashing out, either at the end of the transaction or when they are ringing the item in question through.”

10. Double-check your receipt and change.

“Always give a quick glance at your receipt after the transaction,” says Brandon. “Again, cashiers may go into auto-pilot and not realize they double-scanned a product and overcharged you. We are human, and we make mistakes. Luckily, these can be fixed by customer service most of the time.”

11. The back of the store is not a magic portal.

Thought the “backroom” was a place full of infinite possibilities and that item you can’t find in stock? Sorry, but that’s not even close to reality.
HealthyWay
“It’s gray, boring, industrial, and usually cramped,” says Paige. “There’s pallets of goods, boxes of this, crates of that. But that doesn’t mean that the back is a magical place where there’s always another one of the item you want.”

12. If you’re wowed by a certain cashier’s great service, make sure to let their manager know.

“If you like someone, tell their manager how great they are,” says Jordan. “My company tends to give out coupons to associates who are recognized by customers.”
HealthyWay
Not to mention it will put them in good standing with their employer and possibly help them get that raise or promotion!

13. A shopping cart is not a trash can, and neither are you.

Empty water bottles, half-eaten sandwiches, and any other form of trash has no place in a shopping cart. If you have rubbish, hold onto it until you can find a bin. Chances are the cashier has one under the counter.
HealthyWay
On that note, take care of yourself before coming into the store. It’s not exactly courteous to interact with people when you haven’t changed your clothes or brushed your teeth in a fortnight.
“Take a hecking shower!” says Paige. “I just got one guy today I could smell from 10 feet away.”
No one wants to be the person who pushes in line or leaves frozen peas in the candy bar aisle. But you definitely don’t want to be the customer known for their odor.

Categories
Healthy Relationships Wellbeing

Long-Distance Love: How To Make Your Relationship Last

Before Kathleen Adams and her boyfriend started dating, she was scared that it wouldn’t work out. He lived in Spain; she was studying in the U.S. “I always heard that long-distance relationships don’t work out,” she says. “When we fell in love, we considered dating—but I wasn’t sure it would work.” Eventually, they decided to try dating despite the distance. Four years later, they’re still in a committed relationship, and they’re planning on moving in together this year.
Adams, who recently graduated with an MFA, isn’t alone. Long-distance relationships—sometimes referred to as LDR—are becoming more and more common. According to recent U.S. statistics released by the International Communication Association, 3 million married couples live apart, and 75 percent of college students have engaged in a long-distance relationship at some point. These figures also include online-only relationships.
The increase in long-distance relationships could be because of the internet. Online dating apps make it easier to meet people who live far away from you. Technology has also changed the way we manage our relationships. Social media makes it easier to talk to your loved ones from a distance. Thanks to technology, the prospect of a long-distance relationship can seem less scary than it once did. “We wouldn’t have started dating if it weren’t for the fact that technology means we’re able to talk easily,” Adams tells HealthyWay.
Even so, the thought of being away from a partner alarms many people. It’s understandable that you’d feel scared if you fall for someone who lives far away, or if you have to move apart from your partner for practical reasons. Many people feel like they can’t fulfill their partners’ emotional, sexual, or tangible needs when they’re far away. Some believe this might lead to infidelity, conflict, and general unhappiness.
A recent study shows that long-distance relationships aren’t necessarily at greater risk than geographically close relationships, though. The success of a relationship depends its individual characteristics, not on distance. In other words, there’s more hope for long-distance couples than most people realize.
Of course, those statistics might be of little comfort to someone who’s pining for their partner or struggling to maintain their relationship across the miles. Read on for practical tips that can help you address loneliness, communication, intimacy, idealization, and change in your unique LDR.

On Loneliness

For many people, not having a partner around is difficult. In geographically close relationships, you’re able to visit your partner to cuddle, talk, or simply sit in silence. Missing your partner’s company is understandably difficult, especially when you’re having a rough time and you need support.
Adams says her most successful way of dealing with the loneliness involved spending time with others. “Even when I missed him, I didn’t let myself get lonely because I had plenty of friends. I didn’t rely on him for all my emotional support,” she says. She feels that this benefitted the relationship because they both prioritized other important relationships. “We didn’t become consumed with one another. We had our own healthy, full support networks.”
Another factor that helped Adams was savoring the benefits of a long-distance relationship. “We both valued our independence. We had enough time to spend studying and working respectively, and I really value that,” she said.
Matchmaker and CEO of Exclusive Matchmaking, Susan Trombetti, says that independence is a fantastic perk of long-distance relationships. Since you can’t spend a lot of time with your partner, you have time to spend alone or with others. This allows you to pursue your own interests and grow independently.
“When you are in a long-distance relationship, you just have more time for yourself to do whatever you’d like,” Trombetti says. “You don’t need to worry about how late you work, about how many times you went out with your friends, and you can watch whatever you want on the TV.” You can also take classes, pursue hobbies, and socialize without having to consider another person’s schedule.
“Whenever I missed my boyfriend, I’d try to remind myself of these perks,” Adams says. “Reminding myself of the good, healthy aspects of distance kept me from feeling miserable.”

Means of Communication

Of course, frequent communication is the best ways to address and prevent loneliness. Relationship and sex coach Colby Marie Z says one of the most difficult parts of long-distance relationships is communication. “Technology is lovely as it lets us communicate quickly and often long-distance, but unfortunately the quality of that communication is often not as rich as face-to-face communication,” she says. “Additionally, physical touch has been shown to literally change our body chemistry and increase feelings of liking and attachment, and long-distance limits the amount of physical touch couples can give and receive.”
“For couples in long-distance relationships, I can’t recommend enough using channels of communication—whenever possible—that facilitate higher-quality communication. Talk rather than text. Video chat when you’re able.”
Colby Marie Z suggests scheduling virtual dates often, especially if you seldom get to go on dates in person. Skype dates—where you both get dressed up and eat a meal at the same time—can be fun. While you’re apart, you can watch movies at the same time while texting each other commentary. Playing online games together can also be enjoyable. If possible, try to send each other surprise gifts. This can include care packages, flowers, and handwritten letters.

Sexual Intimacy

Let’s be honest: Many people struggle to go without sex for long periods of time. If you’re in a monogamous LDR, chances are you won’t get to have sex as much as you’d like.
Fortunately, though, there are many exciting ways you can create intimacy in an LDR. If you’re both willing, you can create sexual intimacy using technology like Skype, FaceTime, and Snapchat. When it comes to sex and intimacy, the first thing I usually do is challenge folks to reconsider their definition of sex,” says Colby Marie Z. “They can still ‘have sex’ with their partner, even from a distance.” she says.
While you can’t touch one another through your webcam, you can use visual and auditory stimuli to make things fun. In other words, sexy talk, nudity, and flirting can be great. “This type of sex encourages couples to be more creative around their sexual communication, as they may find it helpful to verbally express their thoughts, feelings, desires, and fantasies,” says Colby Marie Z.
Something else to look into? Sex toys that can be controlled remotely. “I often recommend We-Vibe toys, as many of them are compatible with the We-Connect App which allows them to be controlled by a lover from anywhere in the world!” Colby Marie Z says. Yup, the future is now!

Idealization

A common pitfall when it comes to long-distance relationships is idealization. According to the International Communication Association’s report, long-distance partners often idealize each other. When you don’t see your partner every day, you might forget that they’re a human with flaws, which leads to idealization. This might make it hard to get to know your partner’s true personality—flaws and all. According to the report, idealization keeps LDRs going while the couple is apart, but it can lead to problems later down the line.
It’s easy to idealize your partner if you don’t see them in their natural environment, when they’re grumpy after a rough day at work, when they get sick, when they need alone time, or when they look a mess. Experiencing and accepting these realities may be key to ensuring your relationship is sustainable, especially if it’s your aim to be together in person long term.
“One difficulty with LDRs is that it can be tough to really connect with the other person when not physically together. Then each time they do get together, the first part of that is spent trying to relearn and reconnect since the last time they were together,” says Susan Golicic, PhD, a certified relationship coach. Golicic, who co-founded Uninhibited Wellness notes that this might affect your ability to see whether your partner is really suitable for you.
When you reunite with your partner later on, you might see their flaws and realize you can’t move past them. This could compromise the relationship. “It can take longer for people in an LDR to really determine if they are right for each other and want the relationship to progress to another level,” says Golicic.
How do we avoid this? The more you Skype, FaceTime, or meet up in person, the more “real” the other person becomes to you. It’s important to talk about mundane details of your day as you would in a geographically close relationship.

We’re moving near each other—now what?

Sometimes a long-distance relationship becomes a geographically close relationship. Perhaps you’ve decided to move for love. Maybe a career or educational opportunity brought you closer together. If something practical was keeping you apart—such as one partner being away at college or having military duties—that period of your life might end, allowing you to be together again.
Moving closer doesn’t mean your relationship problems will disappear, though it’s tempting to think close proximity will be an instant remedy. In fact, the transition can be difficult. “I see a lot of couples transition in this way without expecting the transition to be difficult, but all transitions take getting used to,” says Colby Marie Z. “Even if the transition is difficult, it doesn’t mean the relationship is doomed to fail. Expect some growing pains.”
Whether you’re living in the same town, house, or apartment as your previously long-distance partner, it can be hard to transition. Couples might find themselves struggling with a number of challenges, so it’s important to prepare yourself and discuss the transition before it happens.
“If one [partner] is giving up a job or career to move, then it is also important to discuss what that person needs to support that,” Golicic points out. “If the relationship doesn’t work out, the one that gave up the job or home could feel a great deal of resentment if they feel they weren’t supported in their decision.”
When you transition into a geographically closer relationship, you’ll also change how much time you spend together. It can be tempting to spend all of your time together, but one or the other of you might feel smothered. “If the couple is going to transition, the biggest challenge they will likely face is spending too much time together,” Golicic says. “It is important to discuss what each needs and wants as far as time together versus alone time, whether living together or near each other. They are both used to having time apart, so if they desire this to continue, that needs to be agreed upon.”
The bottom line is to communicate and respect one another’s needs.

Is an LDR right for you?

For those who are considering entering a long-distance relationship, there are a few things that are imperative to think about.
Firstly, it’s important to remember that long-distance relationships, like all relationships, require a lot of work. “Relationships are hard even when there isn’t distance. LDRs increase the challenges you’ll have to overcome and work you’ll have to do to make it fulfilling,” says Colby Marie Z. “Long-distance relationships also aren’t for everyone. Some people feel content and satisfied having less constant physical nearness, others don’t and won’t no matter how much effort you put into trying to imitate those experiences from a distance.”
It’s important to be aware of yourself, your personality, and your needs, says Trombetti. “Before entering into a relationship with some sort of distance, you need to know what types of people you are first. Are you the jealous and insecure type? Do you like your independence? Is there a plan to be together with a stopping point to the long-distance part?”
Golicic agrees that self-awareness is key. “It is important for someone to know their love language and what deal breakers are for them in relationship,” she says. “If quality time and being together for all major holidays and events is needed by someone, then an LDR is going to be really difficult for them and may leave them feeling unfulfilled.”
Another factor to take into account is the practicality of the relationship. How far apart are you? How expensive will it be to see one another? Can you afford it? If you can’t afford to see one another often, will you be okay with that? Golicic says that thinking about your own finances is really important.
Maintaining a long-distance relationship can require a lot of effort, but the sacrifice and strategizing can be worth it. “The world is your playground, so why limit yourself to only someone that can get a pizza and watch reruns with you on the couch because they are close?” Trombetti asks. “If you find the perfect person for you, distance shouldn’t be the issue it once was in this digital age.”
Although long-distance relationships can be tough, they aren’t necessarily doomed. They can still be fulfilling, and even preferable, for many people. Ultimately, long-distance relationships rely on the same values as all relationships: communication, respect, and honesty.
[related article_ids=1000278]

Categories
Conscious Beauty Lifestyle

Going Gray The Right Way: Everything You Need To Know About Gray Hair

One day you will find yourself going about your morning routine, when all of a sudden you’ll do a double take in the mirror after applying your mascara.
That second look isn’t because you look amazing (although you do!). No, you spotted a glint of silver in your blowout.
Your first gray hair.
First, don’t panic. Although silver-haired men seem to get all the glory (Anderson Cooper is still bae, y’all), there are plenty of women who make going gray look ultra chic. I mean, have you seen Helen Mirren lately? She’s a total silver foxy lady!

Going gray? You can thank your parents.

HealthyWay
You may have inherited your mom’s gorgeous smile or your dad’s eye color, and you can also thank your parents for your salt and pepper locks. Gray hair can strike at any age, and when it appears is largely thanks to genetics.  
Going gray is a genetically programmed process that appears to have multiple genes that are interacting to start the process,” says Amy McMichael, MD, chair of dermatology at Wake Forest Baptist Hospital in Winston-Salem, North Carolina.  
According to McMichael, the interferon regulatory factor 4 gene (IRF4) plays a key role in when you’ll develop gray hair. IRF4 genes code proteins that affect the immune system and help protect the body against viruses. In addition, IRF4 genes regulate melanin production, which determines skin and hair color and is the pigment made by cells called melanocytes.
“There are two types of melanin,” says Fayne Frey, MD, board-certified dermatologist and founder of FryFace, an educational dermatology site. These two types of melanin are “eumelanin, which imposes a brown to black color, and pheomelanin, which is a reddish yellow color. Both types are made in melanocytes. Which type and how much of each is genetically determined with a wide variation.”
HealthyWay
Before we’re born, our hair is actually white, because it’s completely free of melanin. Over time though, the melanin begins to color our hair, resulting in each person’s unique hair color. Just as melanin colors our hair when we’re young, we lose melanin pigment as we age, which can result in silver strands.
The BCL gene family, which keeps certain cells from dying by coding a protective outer membrane around the cell, also plays an important role in why we get gray hair. BCL genes may protect melanocytes. When the body doesn’t have a sufficient number of melanocytes, hair may turn gray faster. In one study, BCL-deficient mice experienced graying faster than mice who were not BCL deficient.
A more recent study from the University of Texas Southwestern Medical Center claims to have pinpointed a protein called KROX20 that some scientists believe is responsible for graying hair. KROX20, also known as early growth response protein 2 (EGR2) is a protein that aids in neural crest cell development (these are the cells that end up forming hair and skin, smooth cartilage, and bone, among other things).
KROX20 produces another protein, called stem cell factor (SCF), which is the protein needed for hair color to form. When KROX20 no longer produces SCF proteins, pigment is no longer produced, which results in gray hair.
So does this mean we can reverse gray hair?
Not quite.
The study was performed on mice and has yet to be examined in human subjects. Other scientists and doctors believe it may be a bit too early to determine if SCF proteins may be the secret to keeping colorful locks longer.
HealthyWay

But I’m too young for gray hair!

Most men start seeing their first gray hairs sprout at around age 30, whereas women tend to see them a few years later, at 35.
Any gray hair that occurs before this age is considered prematurely gray hair.
[pullquote align=”center”]“Stress has been implicated in every possible way with hair loss and the process of graying,”
—Amy McMichael[/pullquote]
Aside from genetics, several other factors can also play a role in how early you’ll go gray. Some—like hormonal imbalance, age, and certain environmental factors—are beyond your control. Others, like stress and smoking, may be reduced by lifestyle changes.
Frey says, “There are multiple studies that consistently show smoking linked to premature graying. The exact mechanism of how smoking affects hair pigment is unknown, but an increase in free radical (unstable atoms that can wreak havoc in the body) formation within the hair follicle is one theory.”
As we age, free radical production increases, which also causes an increase in oxidative stress, which is stress that actually changes cellular makeup. As free radicals in the body increase, so does the damage to melanocytes, thereby causing prematurely gray hair.
“Stress has [also] been implicated in every possible way with hair loss and the process of graying,” says McMichael.
HealthyWay
 
According to McMichael, similar to the oxidative stress caused by smoking, long-term physiologic stress may affect the graying process. These long-term stressors include chronic illness and severe caloric restriction. Scientists theorize that long-term stressors cause oxidative stress, thereby causing melanocytes to die prematurely. However, scientists are still working to prove this theory. So one stressful day at the office is probably not the cause for your gray hair, but a whole year in a seriously stressful work environment might be.
Unfortunately, McMichael says there are no proven methods of reducing or reversing gray hair. “While there are labs that are working on this process, it is not clear that any group really has this figured out.”
If a product promises to slow or reduce gray hair growth, it’s probably too good to be true. Instead, focusing on lifestyle changes is the best way to slow the growth of gray hair.
Limiting stress and stopping smoking has many added benefits besides delaying the graying process. Manage stress by exercising daily or practicing mindful meditation. (And if you’re trying to quit smoking, you don’t have to do it alone. Visit smokefree.gov for information, resources, and support to quit smoking.)

HealthyWay

Help! My gray hair isn’t on my head.

So you noticed a few gray hairs…everywhere on your body except your head.
According to Frey, graying patterns vary from person to person. “Based on my personal experience, I’d say hair on the temporal scalp (above the ears) seems to gray first on many individuals.”
McMichael says that anecdotally, “Some feel that the facial hair grays before the hair on the scalp, but this is not a hard and fast rule.”
What dermatologists do know is that your hair down there will go gray eventually.
Even though you might be totally freaked out, it’s usually totally normal for your body hair to start graying around the same time as the hair on your head.
Sometimes though, gray or white strands in your nether regions do signal a health problem.
If you notice silvery white strands while you’re landscaping downstairs, it could be the result of a severe vitamin B12 deficiency. A vitamin B12 deficiency can cause anemia, which interferes with red blood cell production, depleting the source of oxygen that most cells need to thrive. Fortunately, with treatment, hair will usually return to its normal color if a B12 deficiency is the culprit.
White piedra, a fungal infection, is another reason your hair may appear gray or white prematurely. White piedra is caused by a yeast-like fungus. While it can occur anywhere on the body, it is more likely to be found in the groin than anywhere else. The fungus attaches to individual hair follicles, giving the hair a white or gray appearance. The good news is that this asymptomatic fungal infection is easy to treat by trimming the affected hair (a great time to do some grooming!) and over-the-counter fungal creams.
HealthyWay

If you want to go gray gracefully…

I only have one gray hair (that I can see). It’s right at the front of my hairline, and it insists on sticking straight up, Alfalfa-style. When I frantically called my stylist, Emilee Phillips, who is the owner of the organic Green Goddess Hair Salon, she told me very sternly not to pluck it no matter how much I wanted to do so.
“The old wives’ tale that plucking a gray hair will cause two more to sprout in its place isn’t true, but you still shouldn’t pluck a gray hair,” says Phillips. “Just like tweezing your eyebrows, over time, repeated plucking will damage the hair follicle so much that it won’t grow back at all.”
So how do stylists recommend caring for gray hair?
Jamie Church Ball, a veteran stylist at Shear Shakti Salon in Boone, North Carolina, says “Styling products depend on what the client is looking for just the same as natural hair, but there are shampoos formulated for gray hair.”
HealthyWay
Ball recommends Oribe products, which has two products that work for gray hair. Oribe Silverati shampoo and conditioner are specially formulated for gray and white hair. This illuminating shampoo brightens hair and removes yellow tones that makes silver strands shine.
Ball also recommends Oribe’s Bright Blonde shampoo, which works for both blonde and silver hair. Many people with lighter skin tones are afraid that gray hair will wash out their complexion, but they needn’t worry. This revitalizing violet shampoo corrects brassiness and yellow tones while brightening natural highlights for hair that is healthier, shinier, and lit from within.
Another way to boost lighter complexions while sporting gray tresses is to wear bold colored clothing. Think rich jewel tones, like Pantone’s 2018 color of the year, Ultra Violet
HealthyWay
While you don’t have to wear makeup to be beautiful, Hope Alfaro, a makeup artist in Durham, North Carolina, shared some of her favorite makeup tips to balance your complexion with gray hair.
“Embrace cool tones,” says Alfaro. “As you embrace your natural gray hair, try new shades like mauves or taupes that compliment the coolness of gray tones. Lipstick and blush with cooler undertones will start suiting you better as well.”
In addition, Alfaro says if you do only have time for one thing in the morning, make sure you don’t neglect your eyebrows.
“If you are in the later stages of graying, your eyebrows and eyelashes may have also turned gray. Even two minutes with a pencil defining your eyebrow shape can make a world of difference to your face.” A few products we love are Glossier’s Boy Brow, Anastasia’s Beverly Hills Brow Wiz Eyebrow Pencil, and Maybelline’s Total Temptation Eyebrow Definer Pencil.
HealthyWay

If you’re not feeling the gray…

Gray hair is totally having a style moment right now. Celebs from Kim Kardashian to Zosia Mamet have paid big bucks to have their hair dyed gray on purpose. If you just can’t jump on the gray-hair trend, you can color your hair to hide the gray. Before you reach for that box of Clairol, there are some things you need to know about dyeing gray hair.
“I can tell you that gray hair is very coarse, which makes it resistant to color,” says Ball. “So your stylist has to formulate the color for gray hair and let it process about 10 minutes longer than normal.”
In addition, Ball says, because gray hair is resistant to color, stylists end up using a double pigmented color, which can end up being pricier than your standard dye job. After the color is applied, your stylist will probably use a developer, which helps open up the hair cuticle so the color can totally penetrate your hair.
Justin Barnett, owner of Justin Salon and Spa in Vero Beach, Florida, says, “regular hair grows up to a half an inch a month so every 4 to 6 weeks, you should plan to touch up your color.”
HealthyWay
One perk of dyeing your gray hair is that color-treated hair is often softer, which makes it easier to style. The downside? Coloring your hair can add up to a big monthly expense.
Whether you choose to color your gray hair or not is totally up to you, but the same styling tips apply to both.
Exposing hair to prolonged high heat from styling tools can seriously damage hair, so always use a heat protectant, like amika’s The Wizard Multi-Benefit Primer, before styling your hair.
[pullquote align=”center”]“A lady’s grays are life’s trophies. Celebrate your age, wisdom, and accomplishments through your natural beauty.”
—Justin Barnett[/pullquote]
Additionally, because gray hair is already coarse, try to avoid washing your hair daily, which can strip your hair of natural oils, leaving hair brittle and dry. Instead, aim for washing your hair every two to three days, and use a dry shampoo in between washings.
“In one way I feel that I shouldn’t encourage women to embrace their gray hair,” Barnett jokes. “Women embrac[ing] their gray hair doesn’t pay my salon bills! However, I do believe that a lady’s grays are life’s trophies. Celebrate your age, wisdom, and accomplishments through your natural beauty.”
So will you embrace your gray strands as they are or will you cover them up? Whatever you decide is totally fine either way.
Because you know what’s really sexy? A woman who’s in love with her own look, even if that includes a gray strand or two.

Categories
Happy x Mindful Wellbeing

How To Form Healthy Habits (And Make Them Stick)

Treating your body as well as you possibly can takes dedication, perseverance, and (you guessed it!) a whole bunch of healthy habits. This isn’t something you can establish overnight unless you have an iron will. For the rest of us, implementing healthy habits and sticking to them is an ongoing process.

How to Form Healthy Habits

Creating healthy changes in your life means that little decisions and actions need to become ingrained in your routine. You’ve heard of the term lifestyle change, right? Crafting a routine filled with healthy habits is the exact same thing. Having healthy habits changes how you think so eventually, instead of telling yourself to eat veggies with every meal, you just do it! No decision necessary.
We like to make little changes, one by one, that grow together to represent holistic change. This theory of change makes a lifestyle overhaul easier since it affords you stepping stones between your starting point and your health goals.
[related article_ids=2810]
If the healthy habit you want to establish is to work out everyday and you aren’t used to doing so, you may push yourself too hard and abandon ship if the habit seems too exhausting to maintain long term. But working in a few push ups a day as opposed to a full-on workout is much easier. See what we mean? Focus on stacking up bite-sized healthy habits in order to build up and enjoy the benefits of overall lifestyle changes.

Habit Formation

To form a habit, the activity you’re trying to incorporate into your life needs to become second nature. To get there, we suggest following the three Rs of habit formation. This strategy was recently popularized by James Clear but has been popping up (more or less eloquently) since at least 2010. The three Rs are:

1. Reminder

When deciding on the habit you want to establish, it’s helpful to put it in context. If you’re aiming to eat a piece of fresh fruit every day, you’re more likely to follow through if you tie the activity to a consistent cue from your day-to-day life. For example, eat a piece of fruit every day with lunch.
When you’re packing your lunch, you’ll automatically put a piece of fruit in, and you can adjust your portions to make sure the fruit—rather than an extra handful of chips or a cookie—gets eaten every day.

2. Routine

This means consistently engaging in the activity you want to become a habit. You can pack an apple in your lunch all you want, but if you don’t eat it you haven’t made it part of your routine.

3. Reward

Practicing self-affirmation—that is, praising yourself for a job well done or identifying how your habits align with your core values—after engaging in your healthy habit can help you stick to it. It may also be the most gratifying part of incorporating your habit into your day-to-day life.
You may have heard (or read somewhere on the internet) that it takes 30 days to form a good habit. This would be great, really, but studies show that it takes closer to 10 weeks or two and a half months for an action to become a genuinely habitual part of your routine.
[related article_ids=808]
To keep you on track with your healthy changes for the full 10 weeks, accountability is key! This can achieved in a variety of ways—from checking in with friends or on social media to starting a fitness journal. And don’t worry too much if you veer away from your new habit momentarily. Studies found that getting off track (thanks to a weekend-long Netflix binge, a vacation, whatever) did not seriously impact habit formation so long as you jump right back in. Don’t beat yourself up about a setback, just keep on trucking and you’ll eventually be golden.

Healthy Habits You Can Aim for This Year

Although everyone is in a different spot when it comes to their wellness and lifestyle goals, we can all make positive changes. Even if they are little, these changes can have a positive impact on your health. Here are our top ideas for healthy habits to implement this year

Apps to Get You There

Healthy changes need to become healthy habits in order to have the long-lasting wellness impacts you’re after. But until a healthy activity has become an automatic part of your day, one of the most helpful ways of keeping on track and moving toward habit formation is with proactive reminders and intentional scheduling.
We highly recommend setting reminders on your phone or calendar (for example, “6:30: 7-minute Meditation”). This works for everything from setting a healthy bedtime to a reminding yourself to eat your salad at lunch. If you’re using online meditation or fitness resources, copy–paste the URL into your calendar description so you can access the resource easily when your calendar reminder pops up!
Those of us with somewhat sedentary lifestyles and office jobs can also use fitness trackers like the Fitbit that will remind us to get up and move our bodies every hour.
Whatever your healthy change may be, we know that taking the time to make it a habit will make your life so much easier. When healthy choices become second nature, your well-being can only benefit.
[related article_ids=7840]

Categories
Health x Body Wellbeing

Your Guide To Natural Antihistamines: What To Know When Allergy Symptoms Arrive

When it comes to treating allergies, prescription and over-the-counter antihistamines can be a lifesaver. They can also have multiple side effects, including drowsiness.
For this reason, many people are opting for natural antihistamines. But how do they work? And are they really effective?
Most people know that antihistamines provide allergy relief—but many people aren’t sure what histamines are. In short, histamines are chemicals made by your body. When we encounter something we’re allergic to, our immune system sees it as a threat and tries to attack it. Things like pollen or dander aren’t really threats, but an overactive immune system might assume that they are.
When you encounter an allergen, your body’s mast cells (immune cells found in connective tissue) will release histamines. These histamines increase blood flow to certain parts of your body, causing inflammation. The result? Common allergic reactions are runny nose, dry and sore eyes, skin rashes, wheezing, and general discomfort.
Antihistamines prevent the histamines from affecting our body too badly. And while prescription and over-the-counter antihistamines are easily available at every drug store, many people experience problematic side effects and might want to look for an alternative in a natural antihistamine.
There are a variety of reasons that people want try natural supplements instead of using pharmaceutical antihistamines, says Ralph Esposito, a naturopathic physician and licensed acupuncturalist. For one, natural antihistamines typically have very few side effects and seldom make you drowsy.
Esposito notes that many of his patients become tolerant of pharmaceutical antihistamines, meaning the effect gets weaker after a while. With natural antihistamines, this seldom happens, he says.
One downside of using natural antihistamines? They don’t always provide immediate relief. “Over-the-counter antihistamines often work much quicker than natural antihistamines,” Esposito says. “However, after about two weeks of use they are equally effective.”
There is very little research that directly compares the efficacy of natural antihistamines with pharmaceutical antihistamines. And of course, not every natural antihistamine works in the same way. Some are more effective than others, and some have been studied extensively, whereas others are not well researched. The potential side effects will differ from one natural antihistamine to the next.
It’s important to consider all the available research before you decide to take any supplement.
If you’re interested in trying natural antihistamines, read on!

Which supplements and ingredients are natural antihistamines?

Fortunately, nature provides us with multiple forms of natural antihistamines in vegetables, fruits, and herbs. Although many of these nutrients are found in food, Esposito says that taking natural antihistamines in capsule or pill form is the most effective way to treat allergies.

  • Quercetin

    An antioxidant found in apples and onions, quercetin is one of nature’s most celebrated natural antihistamines. Multiple studies have found that quercetin supresses histamines and soothes allergy-related inflammation and asthma. Esposito says it works by inhibiting the mast cells that trigger the histamine response in our bodies.
    “I have noticed some patients may be sensitive to quercetin, where their complaints may worsen for a day or two but these soon resolve,” Esposito says. “I advise starting with a low dose and then increasing it.”

  • Bromelain

    Bromelain, which is found in pineapple, is another well-known natural antihistamine. Two different scientific reviews—one specific to bromelain and another focusing on herbal medicines—have shown that bromelain is especially good at treating allergic rhinitis. (Allergic rhinitis is another term for hay fever, and it includes having a runny and stuffy nose caused by allergic reactions.) Bromelain also acts as a natural antihistamine by soothing respiratory distress and inflammation caused by allergies.

  • Vitamin C

    We’re all familiar with vitamin C, the immune-boosting nutrient found in citrus. Many people don’t know that it’s also a natural antihistamine. In one study, patients who were given 2 mg of vitamin C a day found that it treated their allergic rhinitis. Esposito advises using vitamin C in conjunction with other natural antihistamines.
    “Alone it may not help with allergies or as an antihistamine, but in combination with the aforementioned, yes it can help,” he says. Be careful not to overdose on vitamin C, he warns, as it can lead to diarrhea.

  • Stinging Nettle or Nettle Leaf

    Stinging nettle is a plant native to North America. It’s often considered a weed, but it has useful health properties and is commonly used as a natural antihistamine. It’s interesting to note, then, the plant actually contains histamines in itself.
    Using it as a natural antihistamine might seem counterintuitive, but in truth, histamines are sometimes an effective treatment for allergies. In one double-blind study, 58 percent of participants using freeze-dried stinging nettle found that it relieved their symptoms, and 69 percent found it better than the placebo. Another study found it is an effective treatment for allergic rhinitis.

  • N-Acetyl Cysteine or NAC

    NAC is an antioxidant derived by your body from cysteine, which is found in chicken and turkey, eggs, garlic, and yogurt. Although NAC doesn’t reduce your histamine levels, it helps to break up mucus, says Esposito. Since the overproduction of mucus is a side effect of being exposed to allergens, NAC could be useful for those struggling with allergies.

  • S-Adenosyl-L-Methionine (SAMe)

    SAMe occurs naturally in the body and is made by the body from amino acids found in food. People who have abnormal levels of SAMe may be prone to depression and liver problems. It is often used as a treatment for osteoarthritis, liver disease, and depression, but studies on its effectiveness are not conclusive.
    SAMe isn’t typically used for allergies, Esposito says, but he finds it to be helpful. “It’s in my tool box because it works on an enzyme called HNMT (histamine N-methyltransferase), which helps detox the body from histamine,” he explains.

  • Butterbur

    Butterbur, which is also effective at treating migraines, is another natural antihistamine. A shrub found in Europe, Asia, and North America, it was once used to treat the plague and asthma. Several studies have shown that butterbur extract can treat allergic rhinitis effectively. However, not much is known about the long-term effects of butterbur, and it could cause some side effects, such as headaches, itchy eyes, and dizziness.

Natural Antihistamines and Your Skin

There are natural alternatives to topical antihistamine creams too. If you have itchy skin or a rash because of allergens, Esposito recommends nettle leaf and quercetin as natural antihistamines that work from the inside out. That said, they won’t get to work immediately.
“For immediate relief I utilize a mix of aloe vera, calendula, and tea tree oil,” he says. “Although most natural therapies are best taken as supplements, I find calendula oil to be helpful topically to help reduce the histamine-like skin reactions.”

How can I include natural antihistamines in my diet?

If your symptoms are mild, certain dietary changes might help you. Amanda Frick, lead naturopathic doctor at Harvey Health, says this could help you take a preventive approach to allergies.
“You could add more citrus to your diet for increased vitamin C,” she says. “Bromelain is found in high amounts in pineapple. Quercetin is found in dark-colored fruits and vegetables like berries, cherries, apples, and wine and can be found in smaller amounts in leafy greens and onions.” Additionally, cruciferous vegetables like cauliflower, broccoli, cabbage, and Brussels sprouts contain NAC. Stinging nettle or nettle leaf is available in tea form, but Esposito believes you’d have to have about eight cups a day to treat moderate allergies.
A number of other vegetables and herbs can be used as natural antihistamines to treat allergic reactions. This includes ginger, which has been shown to prevent and treat allergic reactions; watercress, which inhibits histamines; and peaches, which slow down the inflammatory response of the mast cells.
Generally, though, these studies focused on concentrated amounts of those foods. This means you’d have to eat a lot of it before you notice an effect. Eating a bowl of pineapple isn’t going to make your hives disappear immediately. But when these foods form a part of a balanced diet, they can have a preventive effect, as Frick notes. However, as Esposito says, natural anthistamines in capsule or pill form are much more effective than food if you want to treat moderate or severe allergies.

What to Know Before You Take Natural Antihistamines

Natural antihistamines have fewer side effects than pharmaceutical antihistamines, say Frick and Esposito. However, just because something is natural doesn’t mean it is without risk. One such risk is that you might be allergic to some of the antihistamines. For example, bromelain should be avoided by those who are allergic to pineapple. As always, it’s important to use [linkbuilder id=”357″ text=”everything in moderation”].
“You should exercise caution with all supplements for cross reactivity with other herbs and prescriptions,” Frick suggests.
It’s very important to tell your physician if you’re taking supplements of any kind, even if they’re natural or available over the counter. Many people don’t think to tell their doctors if they’re taking supplements, but it’s important that they do so in the event that their supplements might interact with other medicine.
Although many natural antihistamines have been studied thoroughly, there’s a lack of evidence when it comes to others. “The truth is we often don’t know how to measure the risks and likelihood of having side effects with many of these herbal treatments,” says allergist and immunologist Clifford Bassett, MD. Bassett is the founder and medical director of Allergy & Asthma Care of New York. He points out that although quercetin has been studied and found to be effective, some other herbal treatments were associated with a few short-lived side effects.
“We do know the likely benefit and risks of both over-the-counter and prescription allergy medicines, such as oral, ocular, and nasal antihistamines.” In other words, pharmaceutical antihistamines are more predictable than natural antihistamines.
Always exercise extra caution if you’re pregnant or breastfeeding. It’s important to consult your doctor or midwife before taking any sort of supplement. At present, there are too few studies that test the effects of natural antihistamines on pregnant or breastfeeding women.
When it comes to dosing children, you should check with your pediatrician first, says Frick. “These natural ingredients are generally considered safe for pediatric use with adjusted dosing,” she says. Incorporating foods rich in quercetin and other antihistamines could be a good approach. Frick suggests adding dark-colored berries and vegetables in your child’s diet to prevent mild allergies.

Natural Antihistamines for Pets

Someone else who may benefit from natural antihistamines? Your pet.
According to integrative veterinarian Martin Goldstein, DVM, your cats and dogs can also benefit from the natural antihistamine effects of nettle and quercetin. Goldstein, popularly known as Dr. Marty, has 40 years of experience as a veterinarian and authored the book The Nature of Animal Healing.
Other treatments for allergies would include high levels of omega-3 rich oils like fish or krill oil, and even coconut oil is favorable,” Dr. Marty says. “A supplement containing beta-sitosterol is one of my favorites, as it has a natural steroid-like effect again with no side effects,” he adds.
Dr. Marty advocates changing your pet’s diet to one that contains primarily fresh meats, reducing the grain and starch in their diet. He also recommends running blood tests to check for food allergies if possible. If your dog is prone to allergies, Dr. Marty suggests trying acupuncture.

Prevention is better than cure.

If you want to take a holistic approach to your health, dealing with allergies shouldn’t just include taking natural antihistamines when you’re struggling. Avoiding allergens whenever you can and maintaining good overall health is important.
“Whether the antihistamine is natural or not, you want to remove the obstacles to heal[ing], and that requires a complete holistic approach.” Esposito says. “My goal is not to have people on these herbs or medications their whole life, as benign as they may be, because our body has its own innate ability to heal.”
To prevent allergies, Esposito advises practicing good hygiene, avoiding allergens where possible, and taking care of your general health.
Other than consuming natural antihistamines, you might want to try other natural remedies for allergies. This can include clearing your stuffy nose with a neti pot, using a HEPA filter to reduce dust and mold spores in your home, and sipping anti-inflammatory peppermint tea.
Many essential oils can also be useful when it comes to treating and soothing allergic reactions. This is because they often ease inflammation. Eucalyptus oil, for example, has been shown to reduce nasal congestion. Studies have suggested that peppermint oil is a relaxant that soothes spasmodic coughing and an anti-inflammatory that can ease the symptoms of allergic rhinitis and bronchial asthma.
Lemon and tea tree oil can also be useful for people with allergies. You can use them in your home in a diffuser or to clean surfaces. Both lemon and tea tree oils kill allergens like mold and bacteria, which can help prevent allergic reactions. 
Allergies are always a struggle to deal with, and over-the-counter antihistamines aren’t for everyone. Fortunately, though, nature has given us many useful tools to help our bodies soothe themselves, enabling us to take a holistic approach to allergies. If the side effects of traditional antihistamines are bothering you, speak to your physician about trying a more natural alternative.

Categories
Mindful Parenting Motherhood

Everything You Ever Wanted To Know About Cloth Diapers

When I was pregnant, I never dreamed I’d spend as much time as I do thinking about my baby’s diapers and bathroom habits.
But I do. And guess what? I LOVE IT. Because you know what? Even my baby’s stinky poops are adorable.
That said, I decided pretty early in my pregnancy that I wanted to cloth diaper. I’d heard it was better for the environment than using disposable diapers, and when you consider that the average baby goes through about 10 diapers a day, I figured reusable cloth diapers would be more economical in the long run.
I did my homework, and while there are definitely pros and cons to both disposable and cloth diapers, I ultimately decided I wanted to cover my baby’s precious tushy in cloth.
If you’re on the fence about cloth diapering, I’ve got you covered (Get it? Because diapers cover your baby’s sweet little bum).
Read on to learn more than you ever wanted to know about cloth diapering…

Save some sweet moolah.

Disposable diapers are really handy, but can add up to a a big expense. It’s estimated that the average family spends about $500 on diapers each year. Depending on when your kid is potty-trained, that adds up to about $1,500 in diapers alone.
By comparison, I spent about $400 for my whole cloth diaper stash, which I can use through potty training, and for any additional kids (if we survive the first one).

It ain’t easy being green.

One of the reasons I originally wanted to use cloth diapers was to be more environmentally friendly. Disposable diapers aren’t completely biodegradable, and it’s estimated that up to 20 billion diapers go to landfills each year.
No wonder landfills are so stinky.
However, cloth diapers aren’t without their environmental downsides.
Cloth diapers have to be washed almost daily on hot wash cycles, which requires a lot of non-renewable energy. Additionally, cloth diapers are often made of cotton fibers. Unless it’s organic, cotton production is pesticide-heavy, which isn’t great for the environment either.

So what’s a new mom to do?

I work from home, so I figured I’d be able to keep up with all the laundry, I liked that we’d save money by cloth diapering, and let’s face it: Cloth diaper prints are just so stinking cute.
So, I determined to cloth diaper.
I immediately realized that I misjudged how much time I’d have to keep up with the mountain of diapers that had to be washed daily.
Keeping a baby alive all day, every day is hard work, y’all.
Also, cloth diapers are a huge pain to use when you have to leave home. If you have to change a cloth diaper on the go, you also have to carry a gross diaper around with you all day long.
[related article_ids=6487]
Size can be an issue, too. Most cloth diapers fit babies starting at eight pounds. My baby weighed almost eight pounds at birth, so I figured he’d be able to wear his cloth diapers immediately.
Not so much. The cloth diapers we’d purchased were comically large on his scrawny little newborn butt, so we wound up using disposable diapers for about two months, until he fattened up a little bit.
Even though we’d practiced cloth diapering, my husband was intimidated by all the ins and outs of cloth diapers, and still uses disposables if he has to change a dirty diaper.
I’ll be totally honest: We’re really lazy. I estimate that we use cloth diapers about half the time—far short of our initial goal.
Whether or not you decide to cloth diaper is totally up to you, but  if you do decide to cloth diaper, here’s what you need to know before you start accumulating your stash.

Pockets, prefolds, and fitteds, oh my!

Cloth diapers usually contain an absorbent microfiber or cotton insert surrounded by a waterproof diaper cover. However, there are several different types of cloth diapers on the market, and choosing which type is right for your munchkin’s hiney can be totally overwhelming.
Before you buy, I’ve created a quick guide outlining the most popular types of cloth diapers.

All-in-Ones

All-in-one cloth diapers are exactly what they sound like. All-in-ones go on just like a disposable and the whole diaper can be popped into the washing machine, which makes it the most convenient type of cloth diaper. However, because they’re so convenient, all-in-ones are often the priciest type of cloth diaper, ringing up at around $25 a piece.
Want it all (in one)? I recommend BumGenious’s Freetime All-In-One Cloth Diaper.

Pocket Diapers

Pocket diapers are my personal favorites. A pocket diaper looks like an all-in-one, but has a pocket at one end that contains a removable microfiber or cotton insert. The insert is removed and washed when the diaper is soiled. While the insert adds an extra step in the washing process, I like pocket diapers because you can add extra stuffing if your baby is a heavy wetter. Pocket diapers are often less expensive, and can usually be purchased for five or six bucks per diaper.
Pleased by the pocket? I recommend Mama Koala’s pocket diapers.

Flats and Prefolds

A flat diaper is the kind of cloth diaper your grandma probably used to diaper your mom’s bum. They’re cheap, but you have to be an origami wizard to get them to stay on a wiggly baby butt. Prefolds are similar, but are made of fluffy cotton and can be folded into three sections, with the middle being a super absorbent layer. Both can be pinned on using a snappi (the modern equivalent of diaper pins). I like prefolds because if you’re lazy like me, you can simply fold the diaper longways and lay it in the cover. I also use prefolds for extra stuffing in my other cloth diapers at night so I don’t have to get up to change a midnight diaper.
Want to kick it old school? I recommend Green Mountain Cloth-eez Prefold Diapers for use with Wink Hybrid Diaper Covers.

Fitteds

Fitted diapers are also ultra convenient. They’re made of absorbent cotton and look like disposable diapers with snaps. All fitted diapers must be used with a waterproof diaper cover because the fitted cloth insert isn’t waterproof.  Fitteds, like all-in-ones, can be pricy, but are a lot less bulky than other cloth diaper options.
After the perfect fit? I recommend Mother Ease’s One Size Fitted Cloth Diaper.

Start your stash.

You’ll want to start preparing your diaper stash early. If you’re having a baby shower, cloth diapers and cloth diapering accessories are great items to register for because starting your stash is a totally upfront cost, unlike disposable diapers, which can be bought weekly.
A cloth diaper stash doesn’t have to be large, but at a minimum, you should have at least 10 to 12 cloth diapers on hand. With that many diapers, you’ll more than likely get through one whole day with your baby, but you’ll need to do laundry daily.
I recommend trying a couple different types of cloth diapers to see which ones you like best before purchasing too many of one type. For example, I found out I really love pocket diapers, even though I thought for sure I’d hate having to stuff them each time I used them.

You’re gonna need a bigger washing machine.

The nice thing about disposable diapers is that they’re well, disposable. You take it off, wrap it up, and toss it in the garbage. The biggest inconvenience with disposable diapers is emptying the diaper genie every so often.
Cloth diapers, on the other hand, have to be washed and dried before you can use them again. Depending on the size of your diaper stash (which is the number of diapers you have available for use), you may have to do laundry every day, especially if your baby is a super-pooper.
Before you use your cloth diapers, it’s important to run them through a hot rinse and spin cycle at least three times to ensure their absorbency. It isn’t necessary to dry them in between cycles, but you can if you’d like.
Once your baby starts filling his or her diapers, you’ll want to have a separate stink-proof bag to put the used diapers in until laundry day. You can spend a fortune on a fancy diaper bin, or you can visit the camping section of your local big-box store for a dry-bag with a cinch top, which will also do the trick and keep your nursery smelling fresh as a baby’s bottom.
Now, many cloth diapering blogs will tell you that newborn poopy diapers can simply be thrown in with the wash because newborn poop doesn’t stain cloth.
In my experience, this is a big, fat lie.
Newborn poop is a violent shade of neon orange, and it stains everything. EVERYTHING.
Before throwing a poopy diaper in the pail, saturate it with hot water to keep a stain from setting. If the diaper is still stained post wash, a couple hours in direct sunlight should remove the stain completely.
As for regular laundering, most cloth diaper instructions are ultra-intense, and recommend multiple wash cycles and special detergent, like Rockin’ Green each time.
Me?
Not so much.
I’m lazy. I only do one hot wash cycle with whatever detergent was on sale at the grocery store.
Occasionally, I will do a wash cycle with a couple drops of bleach to strip any residue that’s left behind, but that’s as far as I go.
Mama ain’t got time for multiple wash cycles.

Yikes. Cloth diapers sound like a lot of work.

I’ll be honest. Cloth diapers are a lot more work than I bargained for. But then, raising a kid is a lot more work than I thought it would be, too.
There are pros and cons to both disposable and cloth diapers.
I’ve been a mom for four months, so I’m basically a parenting expert, right? Take my advice: Go with whatever diaper you want! Before you stress spiral about whether or not the diapers your kid wears will affect his chances of getting into Harvard, ask yourself, Is my kid clean and dry in his diaper?
If yes, then you’ve chosen wisely.
That’s what I’d call a parenting win.
[related article_ids=7141,8280]

Categories
Healthy Relationships Wellbeing

How To Get Over A Breakup According To The Experts

Going through a breakup can be incredibly tough. Never let anyone tell you that it isn’t! Change can be scary, especially if you were with your partner for a long while. But getting over your breakup and onto a fresh start is going to happen for you, we promise. Everyone heals from a breakup at their own rate, so don’t stress about getting over your ex on a timeline.
Settle on in and get a little breakup perspective. We’ve got the best tips for helping you [linkbuilder id=”5395″ text=”get over a breakup”], straight from the experts.

Breakup Brain

You’ve heard that being in love changes your brain, right? Heartbreak changes your brain, too. Going through an emotional breakup has an impact on very specific parts of your brain. Grief is no joke, and your brain chemistry is altered when you’re super bummed about loss.
Grief over a breakup increases activity in the cerebellum, posterior brainstem, posterior temporoparietal, and occipital brain regions. All of that is going on as activity in the anterior brainstem, thalamus, striatum, temporal cortex, insula, and dorsal and ventral anterior cingulate/prefrontal cortex decreases—pointing to physical and chemical relationships between sadness, grief, and depression.
Plus, studies show that the more sudden and recent the breakup (especially if you were not expecting it), the more impact the split can have on your brain. Experiences of rejection can actually feel like physical pain, meaning both your brain and body are involved in grieving and saying goodbye. No wonder you feel like a mess after a breakup! If you’re in that post-breakup fog, don’t worry—eventually things will settle back to normal.
If you’re living the post-breakup fog, it’s important to keep in mind that your breakup happened for a reason. Researchers at University of Utah found that the top three reasons couples break up are personality issues (they just don’t mesh), breach of trust, and a partner becoming distant.
So, whether you want to enjoy the single life or are looking forward to getting back out there so you can pursue a relationship with someone you trust and who wants to spend time with you, know that working through breakup grief is a form of self-care and an expression of self-respect.

Working Through Breakup Grief Mentally

“When someone is grieving, he or she needs to balance mourning and living life” says Jennifer L. Taitz, PsyD, author of How To Be Single and Happy. “When we feel emotions profoundly, as hard as it may feel, [be] engaged rather than repeatedly reviewing what happened and worrying about the future, [which will] will make you feel so much worse.”
This means you need to take a hot minute to grieve—to feel the pain instead of ignoring it—without giving in to wallowing. Taitz suggests going to work as normal, going to the gym, and when breakup stress or thoughts creep up on you to “mark them as mental spam and try to do the things you normally do when you feel good and hopeful.”
We also suggest trying out some positive thinking exercises, especially during the first days, which can feel the worst. Positive thinking can be a powerful tool, and can even be beneficial to your health. Make a little time each day to focus on the good. Kimberly Hershenson, LMSW, suggests making a gratitude list each and every day. She says to write down 10 things you are grateful for. “Anything from your family, legs to walk on, or reality TV. Focusing on what is good in your life as opposed to what is going wrong with your life calms you down.”
Making this a daily habit helps you reflect, too, once you’ve made it through the worst of your breakup blues.
Hershenson also suggests reading something overtly positive every morning. “Starting your day with positivity helps you begin your day on a good foot.” We suggest finding a book of daily affirmations that you love and reading one (or more!) every day when you get up.
Meditation is also a great way to use your own mental power to find peace after a breakup. We’re big fans of meditation and its power to help you soothe your mind. Hershenson suggests meditation as well, and advises establishing a meditation practice, even if it’s just for five minutes a day. You can read all about how to get into your om with our beginner’s guide to meditation.
You don’t have to do all of this alone, by the way. After a breakup it can be incredibly helpful to lean on the support of your friends, family, and other members of your support system, like a trusted religious advisor or therapist.
Female empowerment coach Emi Valerio of She Commands says, “After a breakup, it is imperative you lean in for support from your close family and friends who are not judgmental but are supportive.” She says that the support you receive helps “feed your soul with peace and not disappointment.” Your support system can also help to keep you on track with your meditation practice and self-care routine.
We suggest getting into your own unique daily mental-health routine. Combine different approaches, like meditation, gratitude journaling, and reading affirmations, concocting a mix that supports your healing. Keep at it, too! Carving out a few minutes a day to focus on your mental healthcare can be helpful for getting through the worst bits of a breakup and beyond.

Working Through Breakup Grief Physically

You know when you’re feeling bummed out and all you want to do is put on a made-for-TV movie and eat your weight in popcorn? That’s because when people are upset, they’re more likely to make impulse decisions that give them a short-term benefit (like a sugar high) rather than a long term benefit (like a healthy diet). This could be why you want to eat all the carbs and avoid the gym after a breakup. Unfortunately for your impulse control, treating your body right can be one of the best ways to handle grief.
Getting your heart pumping can be good for your brain, not just your bod. Plus, exercising is a great way to focus on something that isn’t your breakup. Taitz says, “Exercise is a powerful way to increase resilience and profoundly helps people improve their mood.” She recommends you schedule your workouts, that way when you’re feeling more motivated to eat ice cream than exercise, you’ll be more likely to actually go.  “I am constantly prescribing exercise and it’s been a huge part of my wellness routine,” says Taitz.
Specifically, she recommends taking classes that incorporate barre work or high intensity interval training to keep your mind focused on the quick pace of your workout. This also keeps you from scrolling on your phone while on an elliptical. Intensely focusing on the right workout will actually give your mind a break from your grief.  
Even if you can’t make it to the barre every day, self-care is still important, and it shouldn’t be all baths and indulging in your favorite guilty pleasure reality TV shows. Hershenson says, “Doing something just for yourself every day is crucial to [addressing] mental stress.” She recommends a daily routine that includes activities like purposively reading the newspaper with your morning cup of tea (no matter how miserable you feel) and stretching for ten minutes before bed.
Taking that little bit of time to give back to yourself can be calming and help to reaffirm that you’re awesome, focused, and can make it through this post-breakup period.
Also, it probably won’t surprise you, but a diet of ice cream and wine isn’t going to do you any favors. Besides the empty calories and sugar crash, failing to truly nourish yourself is all around bad for your body and your brain.
We all know the link between depression and serotonin, right? Boosting your serotonin levels post breakup sounds like a great plan, but it can be hard to do without the help of a mental health professional. You could try to eat a bunch of serotonin rich foods (like plantains, kiwi, plums, and walnuts) but unfortunately that serotonin won’t make it to your brain. Instead you can boost your serotonin levels without drugs through exercise, bright light therapy, and eating small amounts of carbohydrates strategically throughout your day. Not all carbs are off limits in your post-breakup diet!

Why You (Usually) Shouldn’t Be Friends Post-Breakup

We know that staying friends with your ex may sound like the ideal situation. You spent so much time with them before the breakup, and depending on the situation, it can be tempting to want to spend time with them after calling it quits, too. But staying friends with your ex isn’t always the best choice, especially at first.
Although it is possible to be friends with an ex, we don’t suggest it straight out of a breakup. Valerio says, “There is probably a good reason why your ex is your ex,” and we agree. Even if the reason you broke up wasn’t extreme, it happened for a reason and it could be better in the long run to cut your losses and move on.
After the worst bit of your post-breakup blues are over and you find yourself considering a friendship with your ex, it’s good to have some perspective on the situation. Valerio gives this advice: “Understand that everyone comes into your life and serves their purpose. It is important for you to look back at your relationship and look at the lesson you have learned.”
You might have discovered what personality traits you need in a partner, what you can work on to be a better partner yourself, or even what life goals you didn’t know were important until big decisions had to be made. This can teach you so much about the qualities to look for in the people you surround yourself with—whether they’re romantic partners or platonic friends.
We strongly recommend not trying to become friends with an ex if you’re ultimately trying to get back together with them romantically. This takes a bit of self reflection and being really honest with yourself about your intentions. Taitz says that although every relationship is different, trying to be friends as an attempt to rekindle a romantic relationship isn’t the best choice. “That’s not accepting the current reality, and [puts] you at risk of prolonging your pain. You are stronger than you know,” she says.
It will feel better to mourn your ended relationship now rather than trying to get back together under less-than-transparent pretenses, which might lead to mourning all over again in a few months.
We also have to note that if your partner was abusive or your relationship was extremely emotionally draining, it’s probably best to cut that person out entirely or—in cases that necessitate contact, like shared custody or ongoing legal proceedings—to stick to a regimented plan and maintain safe boundaries with the help of professionals if needed.
The only time we can really condone staying friends with an ex is if your decision to break up was truly mutual. If the romance has faded away and you’re really just friends anyway, maintaining that relationship can work out. But, Hershenson warns, this may not be a forever solution. “It’s also important to discuss this situation with a new partner. They may not like how close you are with an ex.” She says from there you can decide how to proceed because things really will need to be considered and settled case by case.
No matter where you are in your post-breakup journey, we know that you’ll get through it. Focus on taking care of yourself mentally, emotionally, and physically, and you’ll be golden in no time. Don’t try to buckle down and do it alone, either. A good support system will help keep you focused on your potential as you make time for grieving. Then, they’ll be there to cheer you on when you’re over your ex and ready to put yourself out there—in whatever way feels right–again.
Still feeling lost? Grab your planner and pencil in the following activities to keep you on track with your post-breakup self-care:

Today

Finish any activities you’ve already committed to, then take a hot shower or follow your favorite face-washing regimen before bed.

Day 2

Wake up 15 minutes early and grab your journal. Write down 10 things you are grateful for. Spend any additional time you have reading the newspaper or a thought-stimulating article on your favorite site.

Day 3

Get your body moving with a yoga flow.

Day 4

Let yourself go, but just for today! Pencil in a couple of hours for binge watching rom-coms and munching on your favorite junk food.

Day 5

Set aside seven minutes for meditation.
Go grocery shopping for the rest of the week with fresh nutrition in mind.

Day 6

Prepare yourself a beautiful and nutritious lunch.
Order an inspirational read or pick one up from the library if you don’t already have something on hand.

Day 7

Wake up 15 minutes early and grab your journal. Revisit the things you’re grateful for. Write down 10 you haven’t journaled about before. Spend any additional time you have reading the newspaper, affirmations, or a few pages of an uplifting book.

Over the Weekend

Rearrange your other activities so you can sign up for a fitness class. Get out of the house and get your heart pumping.
Saturday or Sunday evening, make time for a release ceremony. In her Psychology Today piece “The Five Steps to Mindfully Releasing Anger,” Andrea Brandt, PhD, MFT, suggests you consciously make space to throw rocks or shake your limbs to release negative energy. Deepak Chopra outlines a ritual of release in which you take written stories of pain and “literally let them go.”
After journaling about painful parts of the relationship, breakup, or aftermath, burn the paper and scatter or flush the ashes, or tear the pages into bits and bury the pieces outside. Make time and a safe space for yourself to grieve or celebrate after the release.