Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
vendredi 29 décembre 2017
The Debilitating Anxiety Symptom No One Ever Talks About
Until only recently, I kept a big aspect of my anxiety hidden from the world because I was deathly afraid of the consequences I would suffer if I talked about it. I was already fearful of the judgment I may experience from opening up about my anxiety, but this was huge. What if people thought I was actually crazy? The anxiety of this backlash made me feel physically ill, and I felt like there was no one I could turn to who would understand.
I'm talking about intrusive thoughts, which the Anxiety and Stress Disorders Institute of Maryland say "become obsessive, provoke fear and shame, and often lead to doubts about sanity, control, motives, character and safety." It's common in those struggling with general anxiety, post-traumatic stress disorder, panic disorders, and obsessive compulsive disorder.
A majority of my life has been spent dealing with anxiety, so as far as I can remember, this symptom has always affected me. I never understood why frightening images and scenarios would pop into my head, leaving me anxious and scared. I didn't know I was experiencing intrusive thoughts or why they were disrupting my reality.
People who suffer from anxiety often experience these episodes where they see an alarming event playing out in their head. These intrusive thoughts are frightening scenarios we create, causing us to think of harmful things we might do to ourselves or people we love.
The thing is, though, we would never act on these thoughts, and we know that, but we feel the fear as if they are really happening, and they make us incredibly uncomfortable. These thoughts are an automatic reaction and completely out of our control. Our brains become a movie reel of thoughts and actions we play out in our mind, and we can't look away.
When I was a kid, these intrusive thoughts came in the form of monsters, like the ones you saw in movies. Despite knowing monsters didn't exist, they came alive in my mind and gave me physical symptoms of fear. Sometimes it would get to be too much, and I would hide under my covers and cry at night. I knew in my mind nothing could hurt me because there was physically nothing there, but I couldn't understand why these images haunted me.
I just wanted to get to my destination, but these thoughts would keep running through my mind, and I couldn't stop them.
As I gained more life experiences, my intrusive thoughts developed into other fears. Now that I was older, these thoughts turned into new scenarios, ones that felt more real. For example, when I started driving, I'd see myself veering off the road, hitting a side rail, flying off a ledge, or running head-on into a semi. I didn't really want to do any of these things. I just wanted to get to my destination, but these thoughts would keep running through my mind, and I couldn't stop them.
I've learned that these intrusive thoughts are our brain's coping mechanism for fear. They distract us from the anxiety we are feeling in real life with a fictitious event we can focus on instead. This is your brain's way of trying to help you with the anxiety you're experiencing in real life. It's as if your brain is telling you, "Look, I know you're afraid, but it could be worse, so whatever is going on isn't that bad."
Believe it or not, my childhood monsters have followed me into adulthood, and I still see them when I get anxious. Because I've been experiencing them for so long, I've mostly become numb to their effects. However, I do pay attention when these intrusive thoughts surface, as it's an indication that my anxiety is off the charts and I need to stop and assess myself.
I've opened up about it to only a few of my closest friends; one has anxiety and confirmed that she herself experiences the same thing. She thought she was crazy like me and didn't dare tell a soul for fear of judgment and ridicule. It was relieving to both her and me that we were not alone.
I want those who don't experience intrusive thoughts to know this is not something to be alarmed about. We are in no way looking to hurt ourselves or anyone else, we are just trying to cope with our anxiety. If someone close to you experiences these intrusive thoughts, just love and support them. That understanding will help ease the anxiety we feel from even having these thoughts. Know, though, that this is not a problem you can solve; this is a process that we will go through regardless.
If you struggle with intrusive thoughts, share them. The more we share these experiences, the better we can understand ourselves and others and the more we can help each other. Know you are not alone and you are not crazy.
For resources and information about intrusive thoughts, please visit the Anxiety and Depression Association of America.
6 Expert Tips to Help You Get Fitter Than Ever in 2018
If you're just starting out at the gym for the first time, it can be a daunting task to embark on solo. Just remember, though, that every single fitness trainer and guru you look up to began in exactly the same place you're in now - and if they can get to where they are, so can you.
Whether you're training for a half-marathon for the first time or learning how to lift weights, these general fitness tips will help you reach your goals. And they're straight from the experts, so you know you're in for something good. Let these nuggets of advice be your greatest allies as you get fitter and healthier in 2018.
Make Yourself a Plan, but Start Out Slow
It's always a good idea to start off with a program, whether it's an online program like BBG, a program created for you by your trainer, or one you made up for yourself. Whatever you decide to do, though, make sure you take your time at the beginning, because biting off more than you can chew will set you up for failure in the long run.
"Rome wasn't built in a day, so expect to see good but steady results over time."
"Rome wasn't built in a day, so expect to see good but steady results over time," Kristi Castlin, bronze medalist in the 2016 Rio Olympics for the 100-meter hurdles, told POPSUGAR. Rather than trying to run five miles on your first day, slowly work your way up to it. The same goes for strength training. You won't be able to squat your bodyweight in the first month, so make sure you're slowly leading up to those big goals.
Start Strength Training More Often
Cardio is a great way to burn calories, build endurance, and strengthen your cardiovascular system, but if you want to get really fit and see significant changes in your body, you have to lift weights more regularly. That's how you build visible lean muscle and achieve that gorgeous toned look.
"Weightlifting raises your resting metabolic rate, which simply means the amount of calories your body burns in and out of the gym increases," added Ridge Davis, a personal trainer in West Hollywood, CA. If weight loss is on your agenda for 2018, weightlifting is for you.
Do More Compound Lifting Than Isolated Movements
Although exercises like donkey kicks and bicep curls have their place, it makes much more sense to spend your time doing bigger compound exercises since these movements will activate multiple muscle groups at once. Ridge suggests doing these five on a regular basis, and he also explains which parts of the body they target:
- Lunges: legs, core, stability
- Squats: back, legs, core
- Deadlifts: back, glutes, hamstrings
- Renegade rows: back, shoulders, core
- Dumbbell push press: legs, shoulders, core
If you incorporate these into your program more often, you'll see your body shaping up and getting stronger in no time.
Don't Skimp Out on Good Food
Eating is a crucial part of getting fit! Your muscles can't grow if you aren't feeding them enough nutrition. Dee (Diksha) Gautham, NASM-certified personal trainer and NPC bikini competitor, told POPSUGAR, "Protein is the building block of our muscle tissues and will support muscle recovery and building strength."
"Protein is the building block of our muscle tissues and will support muscle recovery and building strength."
Although the CDC recommends women eat about 46 grams of protein a day, experts say you should aim to consume more than that if you're doing strength training and working on your fitness. "The general rule is that it is necessary to eat at least 1 to 1.5 grams per pound of bodyweight per day," said Dr. Luiza Petre, a board-certified cardiologist and weight-loss specialist.
Don't be scared of carbs, either. Your body needs complex carbs like whole-grain toast and sweet potatoes to regain energy, recover, and give your muscles fuel to complete the next workout.
Incorporate Enough Rest Days Into Your Program
There is a tendency to work out often and hard when you first start out. It's an exciting new change in your life, and it doesn't take long for you to fall in love with exercising regularly. However, don't overdo it, because you won't get the results you're looking for - and you might end up getting hurt.
"Mismanagement of rest can lead to getting sick or injured, and this will put you out of the gym even longer than just putting in that one day of resting!" Ridge said. This is his recommended training schedule for beginners:
- Monday: train
- Tuesday: rest
- Wednesday: train
- Thursday: rest
- Friday: train
- Saturday: cardio
- Sunday: rest
Cross Train
We're creatures of habit, so when we find one kind of workout we love, we tend to stick with it day in and day out. But your fitness has much more room to improve if you choose to cross train. If you're a lover of running or cycling, toss in a few strength-training sessions. If you love to hit the weight room, do some yoga or mobility classes to balance it out.
In fact, Michael Olzinski, MSc, Purplepatch endurance coach and Equinox run coach, said, "I would put this as number one on my list. You have to do other modes of exercise to prepare your body to handle the stress of running."
"Mismanagement of rest can lead to getting sick or injured."
This goes for any other fitness goals you've got, not just running. Our bodies are capable of doing so many different types of movements, so we should give them a chance to get as fit as possible. For example, if you want a new kind of mobility workout to try this year to supplement your cardio and strength training, give Animal Flow a try.
"Animal Flow is a ground-based movement program that's designed to improve the function and communication of the 'Human Animal,'" Mike Fitch, trainer and creator of Animal Flow, explained. "Although, if I want to simplify the explanation, I'll usually just say that it looks like a combination of gymnastics, yoga, and breakdancing with some animals thrown in."
Imagine how much stronger and more flexible your body will be next time you hit the gym. Success in your fitness program is all about giving your body a well-rounded program that will keep it guessing and growing. And always remember to have fun with it!
My Hypothetical Daughter Propelled Me Into Next-Level Fitness
Image source: Pexels / Josh Willink
This year, just after reaching my annual dating quota of emotionally unavailable men, I suddenly wanted to get in shape for the daughter I haven't even birthed yet. Let me be even more transparent when I say that I'm also single right now, so the probability of nuclear family procreation is currently slim. But there was something about opening SHAKTIBARRE - the New York yoga-barre empowerment hub in Brooklyn (and soon in Harlem) - that made me feel like a mom already . . . and envision a few hypothetical children in the future, as well as the day I'll be a fit mom.
One fitness strategy I learned through creating SHAKTIBARRE that will inevitably benefit my future daughter was strength training. Let's start by saying that SHAKTIBARRE used to be an NYC family's garage that wasn't even on the market yet. In the time it took to renovate the space, I carried countless pieces of delivered furniture with my bare hands from my apartment a mile away - not to mention how many boxes I broke down and carried to the trash truck, how many shelves I scaled ladders for and lifted overhead, and how much dirt-moving, hammering, and rigorous cleaning it took to turn nearly 2,000 square feet of ceiling-less hazards into a beautiful and welcoming studio.
A month after opening my nephew was born, and I got to put my muscle gains into action by carrying 10 million (small exaggeration) bags of baby supplies to the studio and back every Friday, as I offered my only free day to babysit. Then came the "hold the baby for long enough in the most awkward pose ever just so he falls asleep" moments and a plethora of stroller hauling. Meanwhile, I was teaching anywhere between six and 12 classes per week. Needless to say, getting fit for the sake of an impending family of my own started becoming more and more real.
Image source: Corinne Wainer
Mindful eating was the second strategy for fitness that SHAKTIBARRE taught me, meaning I could no longer isolate myself and binge (with a side of exercise addiction) when I had to lead and manage a team of 30. Our teachers, though close in age to me, became daughters in a way. Whether it was training them, helping them find subs, guiding them in their outside professional advancements, lending an ear during their sick times or family challenges, or other sacred shares, I felt a more profound reason to be healthy than ever before. I realized that though fit, I could be in even better mental shape, too. I was able to see how my work family and all the ways I needed to show up healthy and strong inspired even deeper yearnings to have a daughter of my own someday.
Image source: Corinne Wainer
The third fitness strategy I learned was flexibility. As a former four-sport athlete (soccer, ice hockey, lacrosse, and equestrian), I never had time to stretch. In other words: my yoga life was virtually nonexistent until about 10 years back. Once my fellow SHAKTIBARRE cofounder, Shauny Lamba, took me to my first yoga class, I realized not only how tight and unforgiving my body was but also how my mind was cycling through the same unproductive patterns and habits.
Fortunately, doing just as much "brain yoga" as I now do actual vinyasa motivated me to change my approach to dating as well. Now when I date, I'm thinking, "Can this person be a reliable, adventurous, special, and memorable leader? Can this person occupy less of my energy in a negative way and more in a manner that encourages me to make healthy time for my next level of fitness? Can we and our maybe baby go on epic hikes together - strong, snacking mindfully along the way, and able to stretch both our muscles and perspectives on the regular?"
It's not to say I need a husband and daughter to be my fittest self: my fitness inspiration is a higher purpose. SHAKTIBARRE and my nephew have been the best things I've witnessed in this lifetime, showing me the power of a bigger goal than being fit. Ironically, that more monumental aspiration of #daughtergoals makes me want to be even more fit. I've begun to focus on exercises that continually raise the bar for my strength and flexibility. While that "all the single ladies" necessity of being fit for yourself is what I'm 100 percent into, I must say envisioning the end of an Iron Man finish line, where I run with sweaty, outstretched arms toward a kid of my own, gives me all the feels and lets me know it's time to pause here so I can go train.
Listen Up! These 5 Things Might Be Making Your Period Cramps Even Worse
Do you tend to want curl up on the couch with Netflix during that time of the month? If so, you're certainly not alone. Unfortunately, while you might feel extra tired and a bit crampy, you know that life still goes on when you're on your period and you've got to make the best of it. While you might not be able to completely avoid all the less-than-pleasant symptoms that come with having your period, there are certain things you can avoid to possibly feel a bit better. Here are five things that can sometimes cause menstrual pain and some potential solutions.
Certain exercises
According to Rachel High, D.O., an OB-GYN and fellow at Baylor Scott & White Health in Central Texas, current research indicates that light exercise such as easy-paced running on a treadmill or low-impact exercises like yoga and Pilates can improve unpleasant menstrual symptoms such as pain and emotional changes. "Even if you might not feel up to doing your usual hour-long run or high-intensity Spin class, doing a different activity and taking it easy are still more likely to help than to hurt," she said.
Alcohol and sweets
It can be tempting to reach for chocolate during that time of the month, but it turns out it can sometimes worsen your symptoms. "It is recommended to limit alcohol and sweets or desserts because they can cause blood sugar spikes, bloating, and more fatigue," said Starla Garcia, M.Ed, RDN, LD, a registered dietitian in Houston.
Caffeine
"Caffeine has been shown to have some diuretic activity, which could predispose women to dehydration," High said. "While it is also a stimulant, which can potentially irritate the uterus and increase cramping, avoiding caffeine hasn't been proven to improve to decrease menstrual pain." So if your morning cup of coffee is a typical part of your routine and keeps you sane more than it bothers you, you may find that you're better off sticking with it, she said. However, if you have an iffy relationship with caffeine as it is, avoiding it while on your period may be a good idea.
Stress
While stress doesn't necessarily worsen menstrual pain, it can worsen mood changes. Most people can't completely avoid stress, but they can add something that calms them to their day, such as going on a walk with good conversation, doing yoga, taking a warm bath, or playing with their pets, High said.
Not eating at least three meals a day
While the standard recommendation is to eat three meals a day, if you feel nauseated, you should try to have several smaller, more frequent meals, Garcia said. "You just don't want to end up going very long periods of time without anything in your stomach, because it can lead to stomach acidity and nausea," she said. "Eating frequent meals can also help you keep consistent energy levels up and from blood sugars dropping that leave you feel weak, tired, moody, and irritable."
Here's How to Eat Clean in 2018: A Quick Guide to This Year's Plan
Start the new year by nourishing yourself and eating clean for the first two weeks of 2018. Our new Clean-Eating Plan, created by the registered dietitians Stephanie Clarke and Willow Jarosh of C&J Nutrition, sets you up for success with easy-to-make recipes and meal-prep directions, plus printable shopping lists and menu plans. We even offer vegetarian options!
The plan focuses on whole foods: fruits, veggies, whole grains, healthy fats, and lean proteins. To keep it simple, some meals repeat and many of the lunches use leftovers from the night before. It's streamlined - we want you to enjoy cooking for yourself, but we also want you to get out there and enjoy life. You'll eat three meals, a snack, and a treat daily. That's right! Eating clean doesn't mean skipping dessert.
If you're into the numbers, all five daily meals, with snacks and treats included, add up to about 1,600 calories per day. The carb, protein, and fat ratio is close to 50:20:30. The carbs are all whole grains, so they're high in fiber. The protein is lean, and the fats are primarily plant-based. And all the food is tasty. The plan is alcohol-free, but you can have your morning cup of caffeine provided you drink it without cream since the the plan is dairy-free.
How the Plan Works
The 14-day plan is divided into two weeks, with a separate printable shopping list and printable menu calendar for each week. We suggest shopping the day before starting the plan so you have all your healthy ingredients on hand for the first clean breakfast. If you're following the vegetarian version, look for the vegetarian-specific shopping lists.
While you can start the program on any day of the week, you should follow it in sequence since this plan uses leftovers throughout each week. You will do bits of meal prep throughout the week - just look for the prep notes at the top of each recipe for what to use, save, and make ahead.
Tips For Success
- Clean Out Your Fridge: Since you will be buying a bunch of fresh ingredients and then making fabulous meals with all this yummy food, you'll need ample storage for both the ingredients and the leftovers. Take some time to create space in your fridge to make this process easier. Trust us. We learned from experience.
- Shop Early: Plan your grocery shopping day one day ahead of your prep day, if possible, since shopping and cooking all in one day can be a little daunting. And since you are only shopping once each week, you will be freezing some of the meat on the plan. Just make sure to start thawing those items the day before, but don't worry - we remind you about it in the daily rundown.
- Bulk Bins: Shop the bulk bins to save money by ensuring you have just the amount you need and no more. Look for nuts, seeds, spices, dry goods, and even chocolate in the bulk bins of your local grocery store.
- Clear Containers: Store prepped produce and other ingredients in clear containers. The more you can see what's in the fridge, the more likely you are to eat it and not forget about it!
- Hydrate: Be sure to drink at least 64 ounces of water each day and even more when you exercise. Some people need more water than others, and the best way to tell if you're dehydrated is to check the color of your urine. It should look pale yellow to almost clear. If it's looking more like apple juice, it's time to drink up! Water and herbal tea are great ways to hydrate.
- Freezing Meat: After shopping, you should freeze any meat that you are using later in the week. You want to protect the meat from air, which can "burn" it. Wrap the meat tightly in plastic wrap, and then place in a Ziplock bag. Label the bag with the freezing date and type of meat.
- Thawing Meat: The safest way to thaw meat is in the fridge. The night before you plan on cooking frozen meat, take your cut of meat out of the freezer and place it in the fridge, still wrapped. Small cuts take about 24 hours to thaw. You can also place small cuts of meat in a bowl of lukewarm water.
We're sure you have a few questions, so do check out our frequently asked questions, and hopefully you will find your answers there.
Make the Most of Your Meal Prep With Protein-Packed Hard-Boiled Egg Recipes
If you boil eggs every Sunday during your meal-prep sesh, it's time to expand your horizons beyond a simple protein-dense snack. In fact, there are tons of ways to use your nutrient-rich eggs in a variety of recipes for each and every meal of the day. Check out these creative (and delicious!) ways to capitalize on a simple and inexpensive food you're already making week after week.
All the Healthy Recipes You Need Are in These Cookbooks - and You Can Get Them on Amazon
I used to not see the point in cookbooks when you can simply look anything up online that is until I received a few of my own and found a new love and appreciation for having hard copy recipes to reference. There is something so simple and nice about disconnecting and cooking straight from a book, not going back and forth to your phone or laptop. This list compiles a multitude of cookbooks that contain dishes that are nutritious and tasty. All have stunning photos to match that will make you instantly hungry.
9 Common Side Effects of Intermittent Fasting and How to Deal With Them
You've heard so much about the benefits of intermittent fasting (IF), including weight loss, reduced inflammation, improved digestion, reduced bloating, increased mental clarity, better sleep, and getting a handle on sugar cravings.
You're ready to give it a try, but you need to be aware of some not-so-awesome side effects that you'll likely experience in the beginning. POPSUGAR caught up with Stephanie Ferrari, a registered dietitian, who said, "Think about it this way - people don't go from couch potato to triathlete overnight. Your body needs time to acclimate to any extreme changes. So you're going to experience some side effects when you suddenly stop eating for long periods of time." These can be unbearable at the beginning, but as long as you know how to deal with them, you'll be able to stick with IF and reap all the benefits.
Before starting any new diet plan, including intermittent fasting, be sure to check in with your doctor first.
Hunger
When you're used to eating five to six times a day, your body comes to expect food at certain times. Stephanie said, "The hormone ghrelin is responsible for making us feel hungry. It typically peaks at breakfast, lunch, and dinner time and is partially regulated by food intake. When you first start fasting, ghrelin levels will continue to peak and you will feel hungry." At first, it will take serious willpower. Days three through five may feel the worst, but there will come a time when you reach the beginning of your eating window and you don't even feel hungry!
Dr. Luiza Petre, a nutrition and weight-loss specialist and board-certified cardiologist, suggests combating hunger in that first week or two by drinking tons of water to keep your belly full, help you feel more alert, and help satiate that habit of having to put something in your mouth. Within 30 minutes of waking up, pound at least 12 ounces. If you feel a pang of hunger, drink another 12 ounces or more. One thing intermittent fasting will teach you is that what you thought was hunger was probably thirst or boredom.
Drinking black coffee and tea can also curb hunger. Also get enough sleep, keep busy, and avoid strenuous workouts in the first couple weeks, since that can increase hunger. Eating enough the day before and getting your fill of carbs, healthy fats, and protein is also key in preventing hunger.
Cravings
Stephanie said, "If I told you that you couldn't eat watermelon ever again, chances are, all you'd want to do is eat a slice of watermelon. During intermittent fasting, you're going extralong periods without eating. So chances are, you'll only be able to think about eating. That's when the cravings kick in. You'll also find that you're more likely to crave sweets and/or refined carbohydrates because your body is looking for that glucose hit."
Do whatever you can to not think about food, and be sure to indulge a little during your feeding window so you have the chance to satisfy those cravings.
Headaches
As your body is getting used to this new eating schedule, dull headaches that come and go are pretty common. POPSUGAR caught up with Edward Vasquez, who has an intermittent fasting YouTube channel called Fledge Fitness which offers information, tips, and inspiration for IF. He said dehydration can be one factor, so make sure you're drinking tons of water during both your fasting and feeding windows.
Stephanie adds that headaches can also be caused by blood sugar levels decreasing and by stress hormones released by your brain while fasting. With time, your body will get used to this new eating schedule, but try to remain as stress-free as possible.
Low Energy
Your body is no longer getting the constant source of fuel you used to get from eating all day long, so expect to feel a little sluggish those first couple of weeks. Try to keep your day as relaxed as possible so you can exert the least amount of energy. You might want to give your workouts a break or just do light exercise like walking or yoga. Getting extra sleep may also help.
Irritability
Feeling hangry is real, and it sucks. Stephanie says to expect to feel a little cranky when your blood sugar levels drop or you're dealing with the other side effects of IF, like cravings and low energy. You can deal with this by avoiding situations and people that might make you more annoyed and focusing on doing things that make you happy.
Heartburn, Bloating, and Constipation (Oh My!)
Your stomach produces acid to help digest your food, so when you're not eating, you may experience heartburn (this side effect isn't as common as the others). This could range from mild discomfort to burping all day to full-on pain. Time should cure this side effect, so just keep drinking water, prop yourself up when you sleep, and when you do eat, avoid greasy, spicy foods that could make your heartburn worse. If it doesn't go away, speak to your doctor.
Intermittent fasting can also cause constipation, which can cause bloat and discomfort. Stephanie suggests drinking tons of water to help.
Feeling Cold
Cold fingers and toes while fasting is pretty common, but for a good reason! When you fast, blood flow increases to your fat stores. Called adipose tissue blood flow, this helps to move fat to your muscles, where it can be burned as a fuel. Stephanie says that when your blood sugar decreases, that can also make you more sensitive to feeling cold. Combat coldness by sipping hot tea, taking warm showers, wearing extra layers, and avoiding being outside in the cold for prolonged periods of time.
Overeating
Edward also brought up this negative side effect, and Stephanie agrees. People tend to overeat in the beginning of the IF journey, either because they heard calories don't matter (they do!) or because they are so excited about food that they overdo it. Planning out your meals ahead of time can keep portions in check.
You may also feel so famished by the time your fasting window ends that you eat really fast and end up eating way more than you normally would. Stephanie warns, "When the fasting period is over during IF, you need to be mindful about your first meal. You may feel like reaching for a slice a pizza (or four), but opt for the grilled chicken and salad instead. Your future self will thank you."
Bathroom Trips
Because you're drinking oceans of water to stay hydrated and fill you up, you're going to feel the need to run to the bathroom more often. We're talking maybe even twice an hour! Sorry to say there's no way around this. You definitely don't want to reduce your water intake, so just make sure you're always close to a bathroom.
Also Important: Know When to Quit
All of this sounds pretty bad, but I speak from experience - these symptoms generally only last a week, maybe three at most. The best way to alleviate the side effects is to ease into intermittent fasting - don't go from eating six meals a day to eating two. Dr. Petre adds, "Just give it some time and intermittent fasting becomes natural and healthy, with less appetite, more mental sharpness, and an enviable waistline in the long run."
Always Listen to Your Body
Stephanie says, "Intermittent fasting is not for everyone. For example, people with diabetes, pregnant or nursing mothers, and children should not practice intermittent fasting. People who are managing chronic illnesses should always check in with their doctor prior to starting any new diet or eating regime. Finally, anyone with a history of or risk for developing eating disorders should avoid fasting of any kind."
There is a time when these side effects shouldn't be ignored. Stephanie says, "IF might not be for you if you experience dizziness due to low blood sugar, if fasting is interfering with your ability to keep up with your responsibilities, or you develop an unhealthy obsession with food." You may need to cut your fast short and eat earlier than you planned, or you may need to stop fasting altogether. If you have any concerns or issues, it's always a good idea to consult your doctor.
15 Keto-Approved Appetizers You'll Love Having in Your Rotation
If you're intrigued by the ketogenic diet craze but are feeling intimidated by the idea of coming up with tons of creative recipes, have no fear. The low-carb keto diet offers many opportunities to cook your favorite foods while still sticking to the plan. Here, we've rounded up 15 appetizer options, from egg cups to meat-and-veggie combos. Whether you're serving them up at a party or preparing them to enjoy solo, they are all sure to be winners.
12 Workout Leggings That Warrant a "Dangerous Curves Ahead" Warning
Every girl knows that shopping for leggings can either be an exhilarating or painful experience. When a pair is good, they're really good, but when something's off, you just want to give up and commit to sweats forever. For curvier girls, shopping for leggings can be especially challenging since some brands don't cater to all sizes, which is ludicrous because, in my opinion, leggings look better the more curves they're hugging.
With that in mind, we trekked the ecommerce terrains to find the best size-inclusive leggings for all types of exercise. Whether you're working up a sweat finishing day 29 of your 30-day squat challenge, stretching your limbs in a strengthening yoga sequence, or busting a move in your cardio dance class, these leggings will not only support your fitness game, but turn you into a stunning traffic-stopper.
3 Plant-Based Experts Say a Vegan Diet Might Be Exactly What You Need to Get Fit AF
The first thoughts many people have when it comes to a pro-fitness diet consist of lots of animal proteins like eggs, beef, and chicken. But there are more athletes than ever who are adopting a vegan diet, whether it's for ethical, environmental, or health reasons. For example, tennis champion and all-around legend Venus Williams says much of her success on the court has come from plant-based fuel.
I myself have witnessed many positive changes in my fitness levels since I went vegan. I recover much faster, I have way more energy, and I never deal with digestive issues that get in the way of my workouts. However, I wanted to get the experts' opinions on the subject; I was curious to find whether my experiences align with science. Here's what they have to say.
It Can Help You Recover Faster Between Workouts
"Improving fitness is all about recovery, meaning that you will optimize gains (i.e., endurance, strength, agility) from training with proper nourishment and rest," Julieanna Hever, aka the Plant-Based Dietitian, MS, RD, CPT, explained. "A plant-based diet supports recovery by providing a deluge of antioxidants and anti-inflammatories that are unique to whole plant foods, enabling the body to repair healthfully."
Julieanna went on to explain that plants are chock-full of phytonutrients, which are compounds that "quench the free radicals formed during exercise and help support the rebuilding process," which is exactly why many athletes see a shorter recovery window between big workouts or events.
Personal trainer and injury-prevention specialist Liz Letchford, MS, ATC, agreed, and she added, "One huge benefit of getting your protein from plant-based sources is that they are relatively nonacidic compared to animal-based sources. Consumption of animal protein without consumption of adequate dietary fat may contribute to an acidic blood pH, resulting in inflammation, ultimately resulting in poor performance and delayed muscular repair." Liz also follows a vegan diet.
"A plant-based diet supports recovery by providing a deluge of antioxidants and anti-inflammatories that are unique to whole plant foods, enabling the body to repair healthfully."
I also spoke with Jay Oliveira, a Brazilian ju-jitsu black belt athlete who has been eating a plant-based diet since 2011. He competes regularly and has been coaching people for the last five years on improving their fitness levels through a vegan diet. "As a die-hard ju-jitsu athlete, I noticed within two weeks a dramatic drop in inflammation," he explained. "My recovery is amazing! And it's much easier on the joints."
You'll Have More Energy
"All plant-based foods have protein."
While some people may frown upon the vegan diet for being high-carb, Julieanna explains that this is in fact the most useful characteristic of eating plants when it comes to fitness. You'll get "plenty of carbohydrates for fuel," like sweet potatoes, brown rice, and lentils. They're meant to provide your body with all the energy you need to get through a tough workout.
After he went vegan, his "cardio improved drastically," Jay said. He suddenly had boundless energy and had no trouble getting to the end of all his workouts.
Your Digestion Will Improve
"Plant foods tend to allow for easier digestion and absorption of nutrients, ultimately allowing you to process and store your nutrients easier and without stressing the digestive system like difficult-to-digest animal meat," Liz explained. You'll be much less likely to feel bloated and heavy from plant-based meals, two feelings that often stunt your physical fitness growth rather than promote it.
Jay added, "Digestion is improved so your body can focus on healing rather than digesting meat, dairy, and processed foods, which don't digest as quickly." Dairy has been known to cause bloating and indigestion for many people, and many studies show that it is much more difficult to digest meat than it is plants. By improving your overall digestion, you'll make it much easier to reach your fitness goals.
Yes, You'll Get Enough Protein
Now let's talk protein. There are a lot of myths out there that say you can't get enough protein on a plant-based diet. "All plant-based foods have protein," Liz said matter-of-factly. "The American College of Sports Medicine recommends 1.2 to 1.4 grams of protein per kilogram of bodyweight per day for endurance athletes and 1.6 to 1.7 grams per kilogram of bodyweight per day for strength athletes," Julieanna added. "This can easily be attained from plant foods."
Here's a little perspective. I weigh 130 pounds, which is about 60 kilograms. Since I lift weights regularly, that means I need about 96 grams of protein each day - and I eat well above 100 grams daily on a plant-based diet. According to Julieanna, vegan food gives you "the right amount of protein to rebuild - but not to stress - the body."
But There's a Catch
You won't magically become Venus Williams if you start eating vegan. There is some effort and energy you need to put into your diet if you want to try out plant-based foods. "The biggest thing I've seen coaching people is they don't eat enough if they're working out a lot," Jay said. "Due to the fact that plants have much lower calories per pound, you must eat a larger volume of food to eat the same amount of calories."
If you're an active person who loves to work out, you can't live off of spinach and carrots alone! Jay says you must get your nutrients and energy from "starchy vegetables, whole grains, legumes, and fruits, with a bit of fat daily from whole food fats like seeds." So just eating a measly salad for dinner isn't going to cut it. Try out some hearty meals that give you enough calories and sustenance, like this spicy sweet potato, chickpea, and quinoa veggie burger or this vegan bolognese recipe.
Finally, Liz chimed in to say, "It is important to note that this diet is not for everyone. Metabolic requirements, caloric absorption, and macronutrient needs are vastly diverse." Although there is no harm in trying it out, if you "begin feeling symptoms associated with vitamin deficiency," you may need to incorporate some other things into your diet, like eggs or grass-fed meat.
"My biggest recommendation to my carnivorous clients?" Liz said. "Cut out animal products to once or twice per week and fill up with nutritious plant-based foods."
If You Do These 5 Things Daily, You Might Never Bloat Again
No matter why you're bloating, it can become a chronic issue that causes more than discomfort. Is bloating a constant battle in your life? Do you suffer from digestive issues you can't seem to kick? We spoke with Dr. Josh Axe, DNM, DC, CNC, to get his best daily tips for preventing bloat. Consider this your daily antibloat routine!
Add: Herbal Tea
Dr. Axe recommends adding in a tea each day and drinking it one to three times. The blend? "An herbal tea of chamomile, fennel, peppermint, and ginger." These ingredients are known to both debloat and ease digestion, but they can also create a sense of calm, which can help mitigate stress bloating.
Add: Probiotics
"Take probiotic supplements and consume probiotic-rich foods," said Dr. Axe. Balancing the bacteria in your gut through either supplements or fermented foods (including yogurt!) can help create a healthy microbiome and eliminate the chance of bloating.
Add: Bone Broth
Dr. Axe told POPSUGAR you should aim to "drink bone broth daily" to help nourish your gut and digestive lining. Bone broth can be anti-inflammatory and thus prevent any upset and distention in your stomach.
Change: How You Eat Veggies
On a raw-food diet? Dr. Axe thinks you should switch it up if bloating is a problem. "Consume cooked vegetables," he told POPSUGAR. Raw vegetables can be difficult for the body to digest, but a few minutes of steaming or sauteing can do the trick.
Remove: Inflammatory Foods
This one will be a little tougher, but Dr. Axe recommends eliminating foods that may trigger bloating or an inflammatory response. "Remove gluten, sugar, raw vegetables, and refined dairy from your diet" if bloating is a chronic issue for you.
16 Easy Ways to Maintain a Healthy Weight
There's nothing worse than being stuck in a never-ending loop of gaining weight, losing weight, and gaining it back again, only to try losing it once more. Let's stop the yo-yo madness and help you stay at the healthy weight you want to retain. No more starvation. No more endless cardio. No more epic cheat weekends. Just you being your best self and staying healthy and balanced every day.
These tips will make it easy for you to know exactly how to maintain a healthy weight. From diet to nutrition to the people you surround yourself with, you'll be right on track!
20 Healthy Apps You'll Want to #NomNomNom On 24/7
With football season already in full swing and the Super Bowl quickly approaching, cravings for buffalo wings, mozzarella sticks, and loaded potato skins are real. For those days when carbs trump cardio, we've got you covered. Here are a ton of healthy riffs on classic apps like nachos, wings, and dips that will still satisfy without bringing on a food hangover the next morning.
This 12-Month Self-Care Challenge Will Be the Only Resolution You Actually Keep
Whether you want to get strong and hit the gym, lose weight, eat right, or get some more downtime in 2018, it all comes down to giving yourself a little extra self-care. And this year, instead of setting one giant goal that you try (and possibly fail) to keep all year long, we're giving you smaller challenges each month so you can switch it up, stay on course, and focus on all aspects of self-care for your emotional, mental, and physical health.
January: Feed Your Soul
With new beginnings in the new year, it's a great time to look at your diet and maybe even food journal to see how you feel after each meal! Take time to meal prep and plan, and cook nourishing meals for yourself - after all, eating right is excellent self-care.
February: Set (Digital) Limits
Is technology stressing your out? Let's set boundaries. You don't always have to respond to texts immediately or say yes to everything. You don't always have to be "on" - whether it's Instagram or email. Give yourself a no-phone zone in your house or a "bedtime" for your phone and computer. Create these habits early in the year so you can carry them with you through the following months.
March: Meditation Challenge
We know asking you to meditate every single day in March is a little aggressive (in the most zen way, of course), so we'll give you a goal of meditating at least 10 times, for at least two minutes each time. Put a few reminders in your calendar this month, pick a cozy spot in your house, and find an app like Calm or Headspace to learn how to meditate if you need some guidance.
April: Make Time For Tea Time
Tea can do marvelous things for your mind, body, and soul. This month, we want you to try all different kinds of tea and unwind with a new one either nightly or weekly until you find what you like. It'll be a lovely nightcap to get some restful sleep.
May: Find Your (B)LISS
If you've been all over the HIIT train, this one is going to feel great. This month, aim to find a low-impact workout like walking, yoga, Pilates, swimming, or cycling, and add it to your routine twice a week. Tip: try doing any of this outside and in a nature-packed area like a park, forest, beach, or meadow if it's accessible. Earthing, grounding, and forest bathing can be excellent forms of self-care while you get your LISS on!
June: Foam Roll and Release
We're obsessed with foam rolling and myofascial release right now, and you should be, too! This Summer, we urge you to get to know both the foam roller and the massage therapy ball - learn which muscle groups you need to roll most, find tension points in your body, and give yourself a little TLC and self-massaging from head to toe. Not only will you help yourself to have better workouts, but it'll also help your body feel great every day.
July: Create a Morning Routine
Want to wake up on the right side of the bed? Start your day with some self-care? Great, same. It all starts with a morning routine. Give yourself a few extra minutes every morning. Can you challenge yourself to getting up 30 minutes earlier each day? You'd have time for meditation, breakfast, or maybe even a quick morning workout.
August: Try Aromatherapy and Essential Oils
We hope you try this all year long, but in August we want you to try creating your very own aromatherapy routine at home or in your office. Find the oils that are best for your health needs. Are you craving some relaxing lavender or seeking energizing citrus? Perhaps you want to breath a little deeper with eucalyptus or kick those tension headaches with peppermint. Get yourself a diffuser and some oils, and find what works for you. Diffuse daily, and make note of how you feel.
September: Sleep Challenge
The time is nigh to create a bedtime routine that'll help you get more restful sleep, but here's your goal: at least eight full hours each night for the entire month. Set an early bedtime to be sure you'll get to sleep soundly. Sleep will not only help with your energy levels, but it'll also help with your immune system and ability to lose weight, if that's a goal of yours. And it'll help cut down on stress levels. Win! PSA: skip the melatonin (but try CBD instead).
October: Focus on Journaling
Take time at least a few minutes each night or each morning to journal. Start with what you're grateful for - that always helps set things off on a nice note - and continue to write anything you want about goals, hopes, dreams, plans, struggles, and ideas. Even food and fitness! Self-reflection and a little me time with some peace and quiet will help add balance to your day to day.
November: Do Some Body Care
Get a massage, try acupuncture, start taking CBD, go for a reiki treatment, hire a nutritionist or dietitian for an evaluation session, treat yourself to personal training, or visit a spa. You only have to do one of these just once, but if you're feeling up for the challenge, we think you should check all of these boxes in November. Amp up your indulgent self-care before the holiday madness kicks in!
December: Give Back
You know what makes you feel good? Helping others. Plus, you make them feel good, too. The holidays are an ideal time to take a day for volunteering, whether it's at an animal shelter, a homeless shelter, a meal kitchen, a toy drive, or wherever else sparks your soul. Because even though it's "work," it'll help you feel like you made a difference - all the while helping those in need get a little extra love during the holidays. It's the perfect way to wrap up the year and pay forward all that good energy you've been building up.
Here's How CBD Can Play a Role in Your Fitness Routine
Through my own recent experience, I've learned about the incredible antianxiety and anti-inflammatory powers of CBD, the nonpsychoactive compound found in hemp and cannabis plants - it has made a powerful improvement to my life and mental health. But recently, I wondered what this natural supplement could do for my fitness routine. As it turns out, it may make an excellent pre- and post-workout essential.
If you need to create a sense of calm and eliminate stress so you can focus on a workout, CBD supplements may help you before you head to the gym or studio. Though yoga on its own can be calming for me, sometimes it's a little harder to leave the stress and anxiety off the mat (the same goes for classes like barre, Pilates, and megaformer) - but that's where CBD can come in. It's been studied (and proven) to have antianxiety properties. That said, I don't just take it before more low-key classes - it works for HIIT, too! I've had positive (or even neutral) experiences when taking CBD before a more intense class like Barry's Bootcamp and Orangetheory.
And while CBD is typically pretty calming, Dr. Sunil Kumar Aggarwal, MD, PhD, FAAPMR and practitioner at SageMD, said "CBD can have a stimulating effect." It will depend on your body and your body's reaction to CBD, but you may find CBD helpful to get both focused and energized before your favorite exercise class or gym session.
I also spoke with Dr. Jordan Tishler, MD, Harvard physician and president of both InhaleMD and the Association of Cannabis Specialists, about using the anti-inflammatory effects to your advantage when it comes to CBD and exercise. His take? It could be a helpful part of your recovery routine, but you might even want to opt in for something stronger. "I think that the anti-inflammatory aspects of CBD would likely help post-workout recovery, but only with high dose and very consistent use," said Dr. Tishler. "For acute pain during or after workouts, you'd need to focus on [using] THC."
Dr. Aggarwal discussed using "the full bounty of nature" to achieve optimal health and said combining Ayurvedic herbs with CBD and/or THC could be especially helpful. From trying this firsthand with turmeric and CBD capsules from Sagely Naturals, I personally love how the two anti-inflammatory herbs combat muscle soreness after an especially tough workout with weights. I recently tried taking three capsules before a challenging Orangetheory Fitness class and two afterward, and it helped significantly with both my focus and my recovery.
If pain or inflammation is keeping you from working out, cannabis may be a lifesaver, like it was for Jason Genet, a disabled vet who lost 150 pounds thanks to the help of CBD (and a new diet). "CBD is the only thing I can take," he told POPSUGAR. "It allowed me to get moving."
The evidence as of now is somewhat anecdotal, as not much scientific research has been done. However, both doctors recalled multiple studies proving CBD's efficacy in multiple areas. Dr. Tishler also reminded us that placebo is real, but placebo also works. "Placebo gives you a real benefit," he said. "It's just not biological."
How much you'll need to take is impossible for us to recommend or even speculate on, as it varies based on each person, their biology, their needs, and their goals, so we'd highly recommend talking to a doctor or medical professional before beginning your supplement routine.
Printable Shopping Lists to Help You Eat Clean in 2018
Print it. Shop it. Make it. Enjoy it! Here are the shopping lists for each week, including a version for making the vegetarian options.
Week 1
Click here for a printable version of the Week 1 shopping list.
Week 1: Vegetarian
Click here for a printable version of the Week 1 vegetarian shopping list.
Week 2
Click here for a printable version of the Week 2 shopping list.
Week 2: Vegetarian
Click here for a printable version of the Week 2 vegetarian shopping list.
These 50 Essential Fitness Tips Will Make You Stronger and More Badass
Make the most of your exercise time by reading up on these 50 fitness tips so you can crush your workouts and crush your goals!
- Never stretch before a cardio workout; save it for after when your muscles are warm and pliable.
- HIIT (high-intensity interval training) burns tons of calories in a short amount of time. Try Tabata, which combines 20 seconds of intense bursts of activity with 10 seconds of rest in four-minute rounds.
- If you're trying to bike, run, row, or jump rope at a certain speed, use music to set your pace.
- When strength training, save time and burn more calories by doing fewer reps with heavier weights.
- When doing any type of workout, it should never hurt. Make sure you have correct form, you're not pushing yourself too hard, and that you don't have an injury.
- If you're doing an early morning workout, some experts say it's OK to run on an empty stomach. But if you're doing a longer workout, fuel up with simple carbs and a little protein, such as half a banana and a handful of almonds.
- Raise the incline on the treadmill to increase your calorie burn. A five percent incline will burn almost 100 more calories, so pump it up!
- Push yourself to go five extra minutes when working out - you'll burn close to 20 to 60 extra calories.
- Do a light cardio warmup before strength training to help prevent injury and post-workout soreness.
- Always strength train before a cardio session.
- If you start doing more strength training, make sure you eat enough food to give your muscles the fuel they need to grow.
- Borrowing a mat for your first yoga or Pilates class is fine, but after that, it's time to buy your own mat to reduce your exposure to germs and bacteria.
- Intervals are proven to reduce belly fat and rev up metabolism; instead of exercising at the same pace for the entire workout, alternate between periods of pushing your body to the max and periods of recovery.
- Studies show that a little bit of caffeine can help improve your stamina, strength, and speed, so sip on a small cup of coffee before working out.
- Choose gear based on your needs, not on style. If you're running on the road, don't choose a pair of trail runners just because you like how they look.
- Write motivational quotes on sticky notes and put them anywhere you need them - on your bathroom mirror, on the fridge, in your car, or on your computer monitor.
- Since class descriptions are often vague, watch a fitness class before you take it to avoid having to walk out of a class you don't like or that's too advanced for your fitness level.
- Proper form is more important than number of reps; use a mirror to check your form or take videos of yourself.
- It's essential to hydrate before a workout. Drink about 15 to 20 ounces of water before you get started.
- Shop for workout sneakers later in the day (when your feet are at their largest) to ensure a proper fit.
- If you want to see results faster, do at least three strength-training sessions per week.
- Do 60-minute heart-pumping cardio workouts five times a week if your goal is to lose weight.
- Take rest days! They allow your muscles time to heal and get stronger.
- To avoid getting sick, clean off machines and equipment before you use them. Even though the person before you is supposed to do it, they may have forgotten.
- Try out different instructors to find one who challenges and motivates you the most.
- Show up for a class at least five minutes early to get a good spot, shake off any stress from the day, and chat with the instructor if you need to let them know you have an injury.
- Never do the same exact workout every time. Switch up the exercises, the number of reps, the amount of weight, the order of the exercises, the time, the equipment, and the intensity.
- Find a workout buddy (or a whole group!) since you're more likely to push yourself harder and stay more motivated than when you work out alone.
- For workouts later in the day, make sure to eat a meal or snack one to two hours before a workout that focuses on carbs and a little protein.
- You do not need to break in running shoes - they should feel comfortable the moment you run in them. Don't feel shy about running around in the store to test them out.
- You can't spot-reduce fat from a certain area, like your belly - you have to work all areas in order to see a difference in how your body looks.
- Intervals aren't just for running! Aside from reducing belly fat, they also build endurance and increase your speed. Do sprinting bursts during all types of cardio, whether you're cycling, jumping rope, dancing, or swimming - it also works for all types of cardio outlets.
- Get everything ready the night before a workout, including your outfit, headphones, gym bag, and yoga mat - whatever you need.
- Listen to your body during group fitness classes. Move at your own pace - it's OK to go out of sync with the rest of the group or do modifications.
- Write the date you bought your sneakers on the inside of the tongue. After 300 to 500 miles, replace them with a new pair - so pay attention to your weekly and monthly mileage.
- Exercise in the morning; you'll burn more calories throughout the day.
- If you're short on time, do these stretches during your hot post-workout shower.
- In all types of workouts, make a mental note to relax parts of the body you're not working, like your face, shoulders, and toes.
- Never wear two sports bras! If you're in need of greater support, find a company, like Moving Comfort, that caters to larger-chested women.
- Post your fitness life to social media, whether you'll see plenty of sweaty workout selfies, gym rants, or a pic of some new gear. Comments from friends and family are sure to encourage you to stay on the fit path.
- Test out workout gear in the dressing room before you buy it. Run in place to see how the fabric moves with you, do a Down Dog to make sure your boobs don't fall out of your top, and of course, do a wide straddle in front of the mirror to avoid purchasing see-through leggings.
- On Sunday night, plan out the week's workouts. Make fitness dates, find the Zumba class that fits your schedule, and print out a new strength-training workout. Once they're planned out, write them down to make them official appointments you cannot skip.
- Make a morning motivation jar to inspire a little fitness when you hop out of bed.
- Pay for gym memberships or personal-training sessions ahead of time so you're more likely to follow through. And remember, if you buy a year membership, you'll save tons of money!
- Have workout-only music, books on tape, and Netflix shows you watch. If you're binge-watching This Is Us, you'll be psyched to get back on the treadmill to catch the next episode.
- Change your exercise routine every 14 days to beat boredom and keep your muscles guessing.
- Keep a fitness journal or calendar, and write down every workout you do, so you can look back and see how far you've come. Or if you've been skipping workouts, seeing blank pages will help motivate you to get back on the fitness train.
- Set a new fitness goal every month to keep you inspired and on track, such as "do 10 push-ups every day," or "do yoga twice a week."
- Self-massage your stiff, overtrained muscles by using a foam roller. These exercises are designed for runners.
- Take progress pics every month or two since the scale isn't always the best judge of how far you've come.
Wellness Will Take on a New, Deeper Meaning in 2018 - Here's How We See It
If you're someone who practices "New Year, New You," then you'll be into what the wellness scene has to bring and say in 2018. The ever-evolving industry always brings new trends, superfoods, and mindsets, year after year. This past year shifted the definition of wellness, bringing the focus to healing one another - mind, body, and soul. It became a buzzword that went from woo woo to mainstream. In 2018, wellness will continue to make it big, bridging the gap between those who are saturated in the scene and those who don't have access.
It's going to be all about kick-starting the conversation on truly taking care of our minds, cultivating our souls, eating right, and moving well. It will be a year to collectively strengthen and center ourselves so that the positive effect can be felt in every corner of the earth. There's a growing understanding that being well benefits your family, your friends, and everyone you come into touch with. It's time to help others gain access to this, connect to our purpose, uplift, and recognize that we are all universally connected.
The new year is begging for higher-quality food, better personal-care products, and sustainability practices. Wellness will get personal. It will be brought into the workplace, do a better job of protecting the earth, and have a hand in women's empowerment: purposeful, intentional, and mission driven. This is the year that your less wellness-obsessed loved ones will get into it in ways that they never have before. There's going to be a shift in who cares about planetary healing, gut health, and skin care. Aisles will be stocked with ingredient-conscious products for health and hygiene. High-quality products will come from mission-based brands that are pushing wellness and health with charities. Big brands will become dedicated to feeling good and living well.
Wellness is a feeling. An aligning of the mind, body, and soul. An ability to listen to yourself. An understanding of your needs and the knowledge of how to meet them. A willingness to trust your instincts and slow down. An optimal sync. It's in food, art, beauty, philosophy, poetry, and science. In 2018 this feeling is going mainstream in a major way. It's continuing to unfold, finally reaching the intersection of vision and mission. Gurus, wellness-lovers, and everyone in between: are you ready?
The Creators of Pokémon Go Are Making a Harry Potter Game For 2018
Update: Additional details officially revealed by Warner Bros. have been added to the original story below.
Merlin's beard! Harry Potter is about to make a serious comeback - on our mobile phones.
On Nov. 8, it was reported that Niantic Labs - the company behind the phenomenon that was Pokémon Go - is working on a follow-up to their 2016 AR masterpiece, and that the subject would be none other than Harry Potter. Harry Potter: Wizards Unite is expected to be released in 2018 on all devices (just like its predecessor) and the official website for the game describes the gameplay as exploring "real-world neighbourhoods and cities to discover mysterious artifacts, learn to cast spells, and encounter legendary beasts and iconic characters along the way!" Here's what TechCrunch, who first broke the news, had to say about the development:
"The app is now official, but the details are still scarce, with the launch timeframe of just sometime next year, but it sounds like there will be significant influence from the Niantic game Ingress, which allows players to roam the real world collecting power-ups, defending locations and exploring their environment.
The mechanics of Ingress would actually translate pretty well to the fictional Harry Potter universe, and seems almost ready-made for a fantasy spell casting coat of paint to replace its science-fiction special forces veneer. Also, like Pokémon Go, it could benefit from the location database built up by Ingress originally (and expanded by the Pokémon title) to incorporate real-world locations into the in-game experience."
I don't know about you guys, but I definitely just set up a Google Alert - and you can bet that we'll be bringing you all the additional details on the forthcoming game the second we hear anything more.
9 Simple Ways to Become a Better Person in 2018
Even if you don't plan to make any New Year's resolutions, there's always room for self-improvement. And bettering yourself doesn't require as much action as you'd think, because it all begins with you. Once you become open to making a change, you're already well on your way to becoming a better version of yourself. See 11 simple ways to make it happen in 2018!
- Get involved: Find a cause you're passionate about and see how you can contribute, whether it's volunteering every quarter (or more often!) or making a donation. Notice that a certain topic fires you up or hits you emotionally? Pitch in and make a difference instead of taking a backseat.
- See it from a different perspective: The next time you're quick to judge, evaluate the situation from a different angle before making any assumptions. Practicing this regularly will help relax that reflex and promote compassion.
- Take responsibility: It's easy to make excuses and point the finger, but work on holding yourself more accountable in situations from being late to contributing to a larger issue.
- Be thankful: Expressing gratitude is such a simple way to improve yourself. Go even further than a simple "thank you" and reciprocate your appreciation. Your health and relationships will also benefit as a result.
- Give up your time to help others: The key here is to do something nice for the sake of doing something nice, without expecting anything in return. Whether it's a coworker who needs your input on a project or a friend who'd appreciate help moving, put any selfish tendencies aside to lend a hand.
- Limit the negativity: Negativity is contagious, but so is the reverse! Rather than feeding into gossip or ranting about your issues, take it upon yourself to spread good vibes instead. It only takes one person to shift the mood of others around them.
- Be open-minded: Resist the urge to impose your ways or beliefs on someone else. (See point #2.) Take a lesson in humility and accept the fact that you're not always right - a little empathy never hurts.
- Stay current: Educate yourself on what's going on in the world to prevent seeming insensitive or tone-deaf. Staying on top of current issues will widen your perspective and make you more aware of certain groups, cultures, issues, etc.
- Be polite and respectful, always: This one's a no-brainer, but it's still worth reminding. Regardless of whether you're having a good or bad day, the way you treat others should remain the same.
50 Surprisingly Simple Ways to Brighten Someone's Day
Let's face it: life is stressful. Between working long hours, maintaining a home, and juggling many different personal relationships, it is so easy to become overwhelmed with the daily grind. If you happen to notice a co-worker experiencing a particularly rough day or a friend feeling down or defeated, you probably will want to do something to boost their spirits. While grand gestures and fancy gifts can certainly be impressive, it doesn't always have to be this complicated! Sometimes the best ways to brighten someone's day are those that are simple, genuine, and straight from the heart. Read on for 50 inspiring ideas to bring some joy to those around you starting right now.
My New Year's Resolution Is to Tell All My Past Resolutions to Go F*ck Themselves
I don't like New Year's resolutions. They're either goals that are way too lofty and I'm setting myself up for failure the minute I make them, or they are half-assed promises that even as I say them or scribble them down on the fresh, lined paper of a fancy new annual planner, I know I won't keep. Don't get me wrong, there are plenty of people who benefit greatly from using a new year to start with a clean slate, and I sincerely applaud them. But for me, coming off the heels of a truly terrible year, I'd like to do something a little different for myself this time around.
As a perfectionist Type A ball of stress who deals with very real anxiety on a daily basis, the idea of creating a resolution and then not living up to my (very high) expectations for myself is not appealing in the least. Do I really want to add more items to check off my already-overflowing to-do list? Not really. Do I foresee getting myself to the gym by 7 a.m. on a weekday even once this upcoming year? Um, no, I do not. I hate the gym. I want a glass of wine at the end of a long day, and I don't think I should guilt-trip myself every time I savor a sip. Yes, my past resolutions have all been utter failures, mostly because my heart wasn't in them.
I realized that the key to making a "resolution" that I'll actually keep is to not really make one at all.
So the question is, what is my heart into? Well, I'd like to be less stressed, actually. It's pretty simple, in theory. And in my opinion, an intimidating list of resolutions is pretty counterproductive to that goal. I realized that the key to making a "resolution" that I'll actually keep is to not really make one at all.
Instead, I want to focus on going against my very nature and instead try going with the flow - a concept that's entirely foreign to me. Instead of planning my every day down to the minute, I want to have nothing to do at all and savor the peace of that empty space instead of trying to fill it. My "resolution" is to stop worrying so much about doing everything I tell myself I "have" to do and instead try living a little more spontaneously. And, in order to stay true to my nonresolution, I'm going to go against my nature (again) and not worry about the way I plan on going about it. I'm going to try to let go a little of the control I cling so tightly to my knuckles are white with the effort of it. My nonresolution is to breathe. To slow down and to sometimes, even if it takes a little practice, just let myself be.
20 Tiny Star Wars Tattoo Ideas Perfect For Any Fan of the Force
It's hard to escape Star Wars fever these days - though any real fan wouldn't want to. Thanks to Star Wars: Episode 8 and Rogue One: A Star Wars Story, you're probably itching for a new way to show off your fandom love - like fresh tattoo ideas. While some fans want to get a large tattoo of Chewbacca or another character, others like to keep it small and to themselves. That's why we've rounded up some of the cutest ideas out there that are perfect for anyone who loves the franchise but doesn't want to broadcast it too loudly. Keep looking ahead, and this doesn't work for you, try these small Harry Potter tattoo ideas.
9 Ways to Get Alcohol For Free on a Plane
Getting free alcohol on flights is sort of my thing. Don't judge me (or do - I'll still be sipping away the next time I fly), but I quite enjoy a drink on a long flight. Or two. Or . . . well, anyway. The point is, as a frequent flier who takes red-eyes, international flights, and flights from the West Coast to East Coast often, I've got a system for getting my drink on (responsibly, of course) while not spending all that much money on the pricey airplane alcohol. I could be selfish and guard these secrets with my life, but what's the fun in drinking alone? Cheers to your next flight, hopefully one where free booze flows thanks to these tips and tricks.
1. Be nice!
You'd be surprised just how far this can get you. Flight attendants have to deal with a slew of annoying issues and complaints constantly, so a friendly face among the masses of disgruntled travelers can really stand out. Make friends with whoever is serving you, be genuine, and, if you can, make them smile or laugh. This will encourage them to return the kindness in the form of liquid friendship, if you're lucky.
2. Fly on a holiday.
Flying on a major holiday has its perks and drawbacks. While it can be a bit lonely and disheartening to be on a plane while friends and family celebrate something special, you may just appear pitiful enough to score yourself some free booze, especially if you're flying solo. I've flown alone on several Christmas Days and have gotten free drinks every time.
3. Order extra.
One of my drinks of choice when I'm flying is a Bloody Mary, but I never need the entire can of tomato juice for just one little airplane bottle of vodka - it screws up the ratio, but I hate wasting the juice! So ask your flight attendant to toss in a second airplane bottle if you're feeling extra boozy. Often, they'll throw it in for free, and sometimes they'll even give you several. One glorious red-eye flight found me double-fisting four airplane bottles for the price of one after a fun chat with a flight attendant led to a successful solo happy hour (and a great night's sleep on the plane . . .).
4. Fly internationally.
Many international airlines and international flights will offer free alcohol, depending on who you're flying with, where you're flying to/from, and how long your flight is. Make sure to either ask or check out the in-flight information so that you don't miss out on any freebies.
5. Go to your flight attendant instead of making them come to you.
OK, I definitely don't mean you should bombard them! But if they've already completed the drink service and you're still feeling a little thirsty, try approaching your favorite flight attendant rather than using the dreaded call button. It saves them the hassle of navigating all the way back to your seat, and they may thank you for it by keeping their card reader stashed soundly in the liquor cart while they slip you the good stuff.
6. Be helpful!
If a poor kid (or adult - no judgment) who is scared of flying wants to sit with a family member but is separated from them, offer up your seat. If someone is placed in the emergency exit row and doesn't feel comfortable performing the tasks, switch seats with them. You will help simplify everyone's lives, and flight attendants really appreciate that. It gives them more incentive to pay it forward with a bottle of booze.
7. Let your flight attendant know it's your special day.
If you're flying on your birthday, anniversary, honeymoon, or other special event, let your flight attendant know! You shouldn't expect anything from them, but if you're fun and engaging, your flight attendant may want to help you celebrate by offering you a glass of Champagne to say cheers with you.
8. Fly first class.
This is a no-brainer, but an easy way to get free alcohol is to fly first class, where it's (almost always) included. While not technically free since you're paying for it with the price of your ticket, if you get an upgrade to first class without having to pay extra, then you're in luck! Some airlines also offer free drinks in business class as well.
9. Be a frequent flier of an airline.
Members of JetBlue's Mosaic, American Airline's Executive members, and United Global Services passengers all get the drink upgrades for their loyalty. If you're a member of a loyalty program with an airline, check out what benefits are offered to see if alcohol is included!
10 Budget Destinations on the Rise in 2018
An old quote says "if traveling were free, you'd never see me again." And for so many of us, the expression couldn't be more true. As incredible as exploring the world can be, the truth is, traveling can also be pretty damn expensive.
But the upside? It doesn't always have to be. While gorgeous-but-pricey destinations like Bora Bora and Paris will typically top the bucket lists of many jet-setters, these high-end places can set you back a few paychecks. The good news is, with a little research, you can find a world of budget-friendly havens teeming with vibrant culture, extraordinary views, exotic cuisine, and so much more. To find out more about affordable vacation spots around the globe, we talked with Jessica Bisesto, senior editor at travel deals site TravelPirates, to share her picks for budget destinations on the rise in 2018. Get ready to pack your bags!
4 New Year's Resolutions That Will Make INTJs an Even Better Version of Themselves
While there are plenty of positive qualities that make INTJs awesome, like being independent and intelligent, we do have our fair share of flaws. Some of the traits that make us who we are - introverted (I), intuition (N), thinking (T), and judging (J) - can also sometimes be our downfalls. For example, the fact that we mainly think with our heads over our hearts (unlike INFJs) serves us great in professional situations, but not so much when it comes to romantic relationships. If you're an INTJ looking to improve in the new year, consider focusing on these four resolutions below.
1. Be humble.
As one of the most confident personality types, humility isn't one of our strong suits. While there's nothing wrong with believing in our capabilities - and being able to have something to show for it - we don't have to go as far as being arrogant, which is one of our biggest weaknesses.
In 2018, let your skills do the talking. Resist the urge to resort to your "my way or the highway" attitude, and allow others to value your great ideas on their own. This will make you even more respectable and likeable (though INTJs know we couldn't care less about what others think).
2. Give yourself a break.
INTJs are known to be incredibly hard-working and determined personalities, which is great from a professional standpoint, but not from a self-care angle. Once we set our sights on something, we go all in, sacrificing what's necessary to ensure excellent results. Because of our extremely high standards, we'll often drive ourselves into the ground if we've failed to find the most efficient route.
Remember the difference between slacking off and knowing when to take a step back. Though we are sometimes guilty of taking shortcuts (efficiency all the way), we also need to reward ourselves from time to time for our dedication, even if that means taking a break or the day off to boost productivity.
3. Allow yourself to feel.
Emotions are an INTJ's kryptonite. We value logic over feelings in any situation and base decisions solely on reasoning. "The very notion of emotional expression is synonymous with irrationality and weakness to many INTJs, a display of poor self-governance and fleeting opinion that can hardly stand up to the enduring light of factual truth," says 16 Personalities. We may come off as cold or detached to those who don't know us, but in reality, it's just our way of protecting ourselves. And because we so rarely tap into our emotions, we feel them even more strongly than other personality types who do express their emotions more freely and therefore have had better practice controlling them.
Rather than avoiding confronting your emotions altogether, learn to manage them to your advantage. "While they will never be comfortable with a truly public display of emotions, INTJs can learn to use them, to channel them alongside their logic to help them achieve their goals," says 16 Personalities. Understand how you're feeling, and use your emotions as a source for something bigger. As a result, your friendships and relationships will also benefit.
4. Go with the damn flow.
Our tendency to overanalyze just about everything unnecessarily overcomplicates things, especially in the subject of romantic relationships. Being both a planner and a perfectionist typically serves us well, but not in times when our high expectations aren't met.
Our judging side is responsible for 25 percent of our INTJ personality, so it won't be easy to face situations as they come. But in 2018, try your best to loosen your grip on life and enjoy yourself a little more!
30 Breathtaking North American Natural Wonders You Have to See Before You Die
When it comes to traveling, Americans often feel like they haven't seen enough, despite the number of foreign countries they may be lucky enough to have already visited. You might be determined to visit the famed Seven Wonders of the World, but did you know there are actually dozens and dozens of natural wonders to see right here in North America? From the Old Faithful Geyser in Yellowstone National Park to Hubbard Glacier in Alaska and Canada to Baja California Sur, you could easily take a road trip (or two or three) across our great continent, never ceasing to be impressed. Have a look at this gallery and start planning your next semilocal vacation.
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