How to Meal-Prep for a Party So You're Not Doing Everything Last-Minute
https://ift.tt/2PKKUNO In theory, inviting all your friends and family over for a night of good food and stellar conversation seems like the definition of #adulting. In reality, it’s a daunting task, filled with tiresome days of preparation, possible sobbing, and the urge to call the whole thing off before realizing it’s too late. Dramatic? Maybe, but hosting a party is definitely not as easy as it looks on TV. Luckily, these meal-prep tips will help you breathe easier and make hosting a party actually (gasp) fun. 1. Take a home inventory.Throwing a party can put a dent in your wallet, and coming up with a menu is the definition of overwhelming. If you’re not sure where to start, Toby Amidor, MS, RD, and best-selling author of Smart Meal Prep for Beginners, suggests taking a household inventory. “Look at ingredients you already have, including condiments, serving dishes, paper goods, wine glasses, and other accessories, like cute signage,” she says. These extras are what make a successful dinner party. “The last thing you want to do right before guests arrive is to run to the store to buy extra wine glasses or large serving bowl,” Amidor says. Once you take stock of what’s in your home, you can start planning the menu. 2. Write everything down.Now that you’ve scoured your pantry, cupboard, and everywhere in-between, it’s time to make a detailed list. Write down everything you have, from the ingredients you plan to use to the utensils that go with each dish. If you’re an organization rockstar, you can break down each dish into ingredients, serving vessel, utensils, and condiments. And don’t forget the drinks and dinnerware. Highlight all the things you already have and create a shopping list with the items that aren’t highlighted. 3. Don’t try to be Julia Child.You may want to impress your guests with Boeuf Bourguignon, but let’s be honest—no one knows what Boeuf Bourguignon is. “The worst thing that can happen is if a recipe doesn't come out as you expected,” Amidor says. “This can wreak havoc on your meal prep pace and cause you to scramble for dishes at the last minute,” she adds. Amidor suggests opting for a menu with dishes you’ve made at least 2 to 3 times before. 4. Categorize your ingredients.You took inventory, wrote a menu, and now it’s time to start cooking, but the order in which you prepare dishes matters. Amidor recommends categorizing dishes into three buckets, according to when they can be prepared. “First, determine what can be frozen in advance, like soups, lasagna, or cookies, and start prepping those items a week or two before the party.” Next, she suggests prepping the refrigerated items, like appetizers and sauces, a few days in advance. Lastly, prep the salads or desserts that might get mushy (like trifles) the day before the party. “Prepping this way also helps decrease much of the stress of making all that food at once,” Amidor says. 5. Freeze as much as possible.Want to know the secret to being a meal-prepping god? The freezer! That thing on top of your fridge is not just a black hole for fish sticks and frozen pizzas. The freezer is actually really helpful for making things ahead of time, and most dishes can be frozen. If something is supposed to be crispy, it’s best to make it fresh. If it’s softer, it’s probably fine to freeze. For example, you can freeze sauces, like gravy or marinara; most appetizers, like dumplings, mini quiches, pizza bites, or puff pastries; and even some main dishes, like meatballs, any type of casserole, or most grain-based dishes. Whatever you choose to freeze, make sure you label it so you don’t forget anything on party day. 6. Call upon your friend T Joe (Trader Joe’s, that is).You could throw an entire party from the Trader Joe’s frozen section alone (and it would taste really good), but the store has so much more to help with your party needs. The roasted nut medleys make great snacking options, the pre-cut veggies help cut down on prep time, and the boxed and pre-made desserts taste like they come from a bakery. Plus, you can even find fancier items, like shishito peppers, Norwegian crispbreads, and a whole array of gourmet cheeses. In other words, spend some time with T Joe and let him do the work for you. 7. Swallow your pride and ask for help.No one likes to admit that they need help, but it’s a liberating feeling once you do. Many of us have friends who are better cooks or mixologists, and it’s important to call said friends in a time of need. Bribe them with free booze or a dinner on you (to be claimed later), and your party prep may just go from tiresome to something you look forward to. 8. Clean as you go.“When prepping multiple dishes, cleaning as you go—especially while dishes are cooking—will minimize the amount you need to do right before the guests arrive,” Amidor says. Not to mention that having a clean-ish kitchen will keep your stress level down. Nothing is more intimidating than a sink full of dishes. Health via Greatist RSS https://greatist.com/ August 28, 2018 at 01:07PM
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September Is the Perfect Time to Lose Weight—Here’s Why (and How to Do It)
https://ift.tt/2NsSxHi We're almost nine months into 2018, so nobody's going to be surprised if, by this point, your New Year's resolutions have fallen by the wayside. If your big New Year's plan was to, say, eat healthier, wake up earlier, or exercise three times a week, and you've slid right back into your old habits, don't worry—you can still get back on track. September is the perfect time to set new resolutions—I'm about to explain why and share some of my best tips for making September the month that changes everything. I've spent more than a decade helping people lose weight and work out, and I can help motivate you to accomplish your goals too--this is what I do, after all! September Is the New JanuaryJanuary 1 has some magic to it, doesn't it? There's something about flipping that last page on the calendar that feels like hitting the reset button on our lives. In January, anything feels possible. With a new year, we feel free to wipe away every stumble, misstep, and false start from the year before. It's the time when we can start over and re-create ourselves. But what we soon realize is that life gets in the way. There's school, late nights, dinners with friends, practices, long days at work, family troubles... so much has happened between January and now. But the truth is, September has the same resetting power as the New Year. In fact, it's my favorite time to start. And the best part: You don't have to wait four months to give it another go—the perfect time is now. Imagine what you will accomplish by January if you start today. You can be down 20 pounds or ready to crush your first 5k—all while the rest of the world is waiting to get started. The Power of the Clean SlateSeptember has an air of excitement. It's almost electric—we're recharged from summer, schools are back in full swing, and we're ready to buckle down and get to work. Ever since we were kids, the start of fall has brought with it a chance for a new beginning. This is what makes September so amazing—it's what researchers call a "temporal landmark," which basically means it's a marker, like a birthday, the first day of a new month, or the start of the school year. These all signify a transition from what was to what could be. The beauty of these transitions is that they knock us out of our day-to-day minutiae, give us a chance to stop and catch our breath, and take a step back to look at the big picture. And when we really seize these points in time, we're given the opportunity to start all over again on the right foot. Resolutions With a TwistTypically, when we make New Year's resolutions, we focus on what we're going to do. But with September resolutions, we're going to take that model and turn it on its head. Follow these three steps and you'll have rock-solid resolutions that will last a lifetime. So open up a notepad and let's get to work! Let's Start With Your ResolutionBefore we jump in, let's write down what you want to accomplish. It could be anything:
But let's say our goal is: Lose 20 pounds. Step 1. Explain WHY your resolution matters.Traditionally, the next step is to talk about "what" we're going to do—for instance, steps like "Go Paleo," "sign up for a gym," or "walk for 30 minutes every day." But what we plan to do isn't nearly as important as why we want it. Now, there's nothing wrong with talking about exactly how we plan to lose weight. But knowing what to do isn't enough to keep us going when things get tough. We need a plan for the inevitable stumbling blocks, like when we wake up, and it's cold and raining outside—totally not what inspires you to hit the gym. Or when we go to lunch with friends, and there's not a single Paleo-friendly food on the menu. The simple (and sometimes harsh) truth is: Relying on commitment isn't going to cut it. We need more. This is where the "why" comes in. So below your resolution, write down the reasons why you want to lose weight. Now, this might not be obvious, so my favorite way to get there is with an exercise called "The Five Whys." It's ridiculously simple. We're going to ask ourselves "Why?" we want to lose weight five times in a row. Here's what that looks like: Resolution: I want to lose 20 pounds. The Five Whys
Now we're getting to the root of our motivation and why it's important. Keep in mind: You don't have to stop at just five "Whys?" You can keep going if you'd like to. But what we want, in the end, is a "why statement." It could look something like this: "It's unbearable for me to think about not being around for my children when they graduate college. And I know if I keep going this direction, I'm going to miss out on their lives." Other options: "I can't be 10 years older and still wrestling with the same issues. I know that when I conquer myself, I'll be able to conquer the world." "I refuse to give myself a future in which I'm still not happy with how I look and feel. I don't want to waste any more time." There's a world of difference between taking the "why" approach—instead of focusing on "what" we're going to do. Now we have a compelling reason to stick to our resolutions. Here's what I want you to do: Go through "The Five Whys" and dive into all the reasons your resolution is important. Then write it down, keep it on you, and read it every chance you get, until it's burned into your mind. This is going to be the motivation we need when challenges arise. Step 2. Plan what to do when things get tough.When we're motivated, we're ready to get started. But before we charge in head-first, let's take a step back and think about what to do when things go south—and at some point, things will go south. So what we need to do now is to plan for the inevitable, and this may be the most overlooked aspect of creating a rock-solid resolution. If you fail to plan, you plan to fail. Let's look at our goal to lose weight and identify what can (and likely will) go wrong: So ask yourself these questions and write down answers to them:
The goal here is to highlight our common pitfalls. We want to know where the landmines are before taking the first steps—once we know where the common traps are, we can come up with a game plan to handle those situations. Here are a few examples: Landmine: My diet usually caves in the evening, when I'm too hungry and too tired to cook. Solution: I'll get into meal prep so my meals are just waiting for me, starting simple with some healthy 30-minute meal prep recipes. And when that's fallen through, I'll budget for occasionally picking up a meal from a healthy restaurant on the way home. Landmine: When I'm out with friends, I tend to fall back into my old eating habits. Solution: When my friends ask where we should eat, I'll suggest a restaurant with a healthy menu. But if they pick another spot, I'll eat something before we go. That way I won't be tempted to overeat. Landmine: It's hard for me to pass up the drive-thru on the way home. I enjoy having something to snack on. Solution: Before I pull out of the parking lot, I'll put my credit cards in the back seat, making it difficult to grab something easy. Plus, I'll stash a few healthy snacks in my car so I'll have food I know I like. Now, it's your turn. Finish this sentence, "When I'm faced with temptation, I will…" Step 3. Take willpower out of the picture.Let me share a quick story with you: My friend's son was crushed by the lack of playing time he got during football season—almost to the point where he wanted to throw his hands up and quit. But instead, he turned his disappointment into action: His plan was to go to the gym three times a week, work out, and show them he deserved a spot on the field. At the same time, he knew there was a big challenge in the way. The obstacle was his friends and playing video games. So my friend and his son came up with a strategy to take gaming out of the picture. They would set their home internet to pause between 4:30 p.m. and 6 p.m. on workout days. Now, here's what I love: They acted when their motivation was high and made a decision that knocked out future temptation. The strategy they used is what behavioral economists call "precommitment." The idea behind precommitment is to make a decision now that locks you into a choice. And ultimately, what happens is: You remove temptation and make willpower a non-issue. You've already made the decision. My question to you is, "How can you use precommitment to take willpower out of your September resolutions?" If you need to save money for retirement or a college fund, you could set up automatic paycheck deductions. If you want to get to bed earlier and focus on sleep quality, you could set your internet to turn off at 9 p.m. If you need a motivational boost to stick to your diet plan, you could find a friend or accountability coach who will help you stick to your commitment. What decision can you make right now to lock yourself into your resolution? Wrapping Things UpThere's no better time than September to make new resolutions. And now you know the steps to build an unbreakable plan: Get to the heart of "why" your goal matters. Plan what you'll do when things get tough. Take willpower out of the picture by locking yourself into a future choice. So what will you do today to make September the month that changes everything? In fact, send me your plan and I'll personally follow up with you in 30 days to see how you're doing. I read every email and want to hear from you. Adam Gilbert is the founder of MyBodyTutor.com, an online program that offers daily and personal accountability like no other service in the world. Sign up for his free mini-course on weight loss, and follow Adam on Instagram, Facebook, and Twitter. Health via Greatist RSS https://greatist.com/ August 28, 2018 at 01:07PM
21 Vegan Tacos Because Mexican Food Doesn't Have to Be Meat
https://ift.tt/2PIQxMC While there aren’t too many things in life that are certain, one thing we can be pretty freakin' sure of is that everyone loves tacos. But what happens when you’re going meat-free and can’t dig into the traditional carne asada, chorizo, or carnitas that usually fill up a tortilla? These 21 recipes are what happens. From riced cauliflower and charred Brussels sprouts to marinated tofu and crumbled walnuts, these totally plant-based ideas make sure that the herbivores never have to miss out on taco night again.
Photo: Midwest Food Blog
With both quinoa and lentils, these tacos provide a ton of quality carbohydrates but also an impressive amount of plant-based protein. To make them an even more balanced meal, top them with plenty of chopped veggies.
Photo: Eat Love Namaste
The name says it all—with pantry-staple spices and super-customizable toppings, these vegetable-centric tacos take all of 15 minutes to put together, providing reassurance that taco night can happen even on the busiest evenings.
Photo: Connoisseurus Veg
Freezing tofu is an extra step in this recipe, but the crumbled, meaty texture you get out of it is totally worth it. Plus, once the protein is thawed, these tacos come together in a speedy 15 minutes.
Photo: Eat Love Eats
Instead of canned refried beans, which can often contain lard—not vegan in the slightest—this recipe makes a homemade version using lightly spiced, mashed cannellinis. Spread onto tortillas, it’s a creamy complement to the crisp sautéed asparagus and tart pickled onions that accompany it.
Photo: Jar of Lemons
Take your taste buds around the world: The corn tortillas give the tacos a decidedly Mexican foundation, but that peanutty tofu filling transports you straight to Thailand.
Photo: M Loves M
A dusting of chili powder, paprika, and cumin transforms cauliflower from bland white florets to the spicy, roasted filling for these colorful tacos. Bell peppers sautéed in chipotle paste and a shredded cabbage topping add even more veggie power.
Photo: Blissful Basil
Use barbecue sauce, paprika, and garlic on mushrooms and you get a taco filling so meaty that it may even fool non-vegans. These are especially well-suited if you’re just easing into the plant-based eating or are serving someone who can’t imagine a meal without meat.
Photo: Fannetastic Food
When cooked, jackfruit has a look and a texture that closely resembles pulled pork, making it the perfect substitute for the meat in these vegan “carnitas.” In fact, when you sauté it with chipotle peppers, cumin, and chili powder, the difference might hardly be noticeable.
Photo: Minimalist Baker
Avocado is typically found in guac form on top of tacos, but this recipe turns things topsy-turvy by putting it inside instead. The slices are panko-breaded and baked until crispy on the outside and buttery on the inside. They may become your favorite way to eat the heart-healthy superfood.
Photo: The Mostly Vegan
If you’ve had your fair share of tofu, it might be time to graduate to the next level of quality soy protein: tempeh. The fermented soybeans are especially tasty when crumbled and cooked with Mexican seasonings to be used as taco “meat.”
Photo: Laura Lea Balanced
Sick of stuffing your tacos with beans? Try this blend of walnuts, mushrooms, and cauliflower instead. Seasoned with a homemade taco spice mix and pulsed into ground beef-like consistency, it’s not only tasty, but also a great way to get in some proteins and healthy fats.
Photo: Simple Healthy Kitchen
If beans are a bit much for your digestive system to handle, fill your tacos with tofu and gut-healthy kimchi instead. The fermented cabbage not only adds probiotic goodness to your meal, but the briny garlicky goodness totally hits the spot in the taste department too.
Photo: Live Eat Learn
While the cumin and chili-infused tempeh filling is delicious, it’s the avocado and kiwi salsa that knocks these tacos out of the park. Mixed with jalapenos and lime, it’s the perfect sweet, savory, spicy, and fruity topping—make an extra batch to eat as a snack later!
Photo: May I Have That Recipe
These hearty tacos bring out the best of all autumn ingredients, including sweetness from the roasted beets and potatoes and just enough of a tart edge from the Granny Smith apples. Sunflower seeds add a fun crunch factor, and avocados provide their signature creaminess.
Photo: I Am Rorie
Turning hazelnuts into anything resembling chorizo may seem far-fetched—that is, until you take a bite of these tacos. The nuts look just like actual ground beef when they’re crumbled and sautéed with an earthy, homemade taco seasoning mix, but you can serve yourself an extra scoopful knowing that they’re even more heart-healthy.
Photo: Joy Food Sunshine
The combination of black beans and sweet potatoes makes these tacos incredibly filling and high in fiber. Meanwhile, a sweet and zesty honey, lime, and cilantro sauce makes sure they don’t feel too heavy.
Photo: Earth and Oven
You may not have thought to put Brussels sprouts inside a taco, but once you try their crispy, charred leaves combined with roasted pumpkin seeds and creamy avocado, you’ll wonder why you didn’t do it sooner. Even if you’ve never loved the veggie before, this recipe may make a fan out of you.
Photo: Healthy Nibbles and Bits
Portobellos are so often the go-to vegan substitute for meat, but the use of spicy North African harissa paste sets these shrooms apart. That’s not all that’s different about this recipe, though—using lettuce leaves instead of tortillas, it’s a lower-carb answer to your taco cravings.
Photo: Thoroughly Nourished Life
Intimidated by eggplant? This Mediterranean-inspired recipe might alleviate your fears. A quick 20 minutes in the oven makes the diced veggie tender and ready to be tucked into tortillas with garlicky chickpeas and a savory Greek yogurt sauce.
Photo: Veggies Save the Day
Crack open a cold one (just make sure it’s vegan!), but instead of sipping it, pour it over a few hearty portobellos. The mushrooms soak up the liquid just like meat would and taste perfect with the refreshing corn and avocado salsa. We recommend enjoying these with—what else?—a chilled bottle of beer.
Photo: Thyme and Love
It doesn’t always have to be about fancy meat substitutes and elaborate toppings. This recipe proves how even the humble carrot, when cooked in a simple spiced broth, can work as a creative, satisfying, and tasty taco filling. Health via Greatist RSS https://greatist.com/ August 28, 2018 at 01:07PM
9 Foods to Help Beat Jet Lag
https://ift.tt/2NsSrzq If there’s one thing that’s a pain about traveling (aside from airport security lines), it’s the jet lag. You know the feeling: that debilitating sleepiness in the middle of the afternoon, the frustration of being wide awake at 4:00 a.m., the brain fog that inevitably descends in the early evening. However temporary they may be, the effects of jumping time zones are real and can range from being a minor nuisance to a severe pain in the a. While there’s no magic cure-all for “flight fatigue,” as it’s also called, there are certain things you can eat that will make it feel like less of a drag, helping your body readjust faster so you can move on with vacation, work, or whatever you were traveling for in the first place. Whether you’re getting acclimatized to your new time zone or trying to re-set your body clock back home, chow down on these nine foods to make sure jet lag doesn’t get the better of you.
Photo: Emilie Eats
As a complex carbohydrate—and a complete protein to boot—quinoa can help keep energy levels up when that dreaded mid-afternoon cloud of jet lag hits. While rich in fiber, the superfood is also relatively easy on the digestive system, so it’s perfect to take in-flight or to eat as a light meal upon arrival at your destination. Try this: The only part of this recipe you have to cook is the quinoa itself, making this an easy, portable, energy-lifting meal when you’re in transit.
Photo: The Road to Honey
These ruby-red fruits are one of the best food sources of melatonin, an antioxidant that helps to regulate sleeping patterns, and a blessing when time zone troubles have you wide awake at bedtime (and they’re a better-tasting, more natural alternative to sleeping pills). Enjoy them an hour or two before you hit the hay. If toting fresh cherries to your destination isn’t practical, they’re great in dried or juice form (just watch out for hidden added sugars). Try this: These very cherry and low-sugar granola bars, which also contain quinoa, another jet lag-fighting food!
Photo: The Toasted Pine Nut
Ever woken up in the middle of the night with a snack attack because your jet-lagged body still thinks it’s dinner time? Beat both insomnia and the munchies with a serving of Brazil nuts. They’re packed with selenium, which promotes better sleep, and their healthy fats will keep your hunger pangs at bay. Try this: The raw nuts taste great on their own, but for something more fun, these chocolate and nut balls make for a perfect bite-size treat before bed.
Photo: Whisk Affair
Cumin is more than just a flavorful addition to curries. Thanks to its calming properties, it’s been used for years in Ayurvedic medicine as a tranquilizer and can be an effective way to induce sleep when you’re too wound up at night from jet lag. Try this: Ground your own cumin powder, add it to some boiling water, and drink the strained mixture as a tea a few times a day.
Photo: The Green Loot
To combat the restlessness that can accompany jet lag, reach for a good ol’ banana an hour or two before bed. The magnesium and potassium it contains are electrolytes that can balance the salts in your body, helping you relax and get a better night’s sleep. Try this: You’re never too old for a PB&J. Swap out the bread for banana slices in these quick and easy bites, where the nut butter adds healthy fats to keep you perfectly satisfied but not stuffed.
Photo: The Harvest Kitchen
Queasiness and out-of-whack digestion can both be unpleasant symptoms of jet lag. Calm your stomach and ease it back into your current time zone with ginger; the root is commonly used to stimulate gastric motility and mitigate nausea. Can’t find the fresh root? The powdered version works too. Try this: This stomach-settling tea has only three main ingredients, including ginger, rehydrating lemon, and insomnia-reducing honey. Sip on it when those gross feelings of nausea or indigestion persist.
Photo: Project Meal Plan
The tryptophan in turkey that’s largely responsible for that drowsy, post-Thanksgiving feeling is also what makes it effective for staving off the sleeplessness that can accompany jet lag. Turkey also provides lean protein that’s easier on your stomach than heavier meats while your digestive system adjusts to the time change. Try this: Not only is this turkey taco salad super easy to prep in advance, but it also includes black beans, another tryptophan-rich food that’ll help you catch those nighttime zzzs.
Photo: The Almond Eater
Known to improve how well and how long you sleep, kiwi can come in handy during those bouts of jet lag when you’re waking up after only three measly hours of shut-eye. Kiwi also scores major points for easing constipation—a common jet lag-induced problem—and for being abundant in vitamin C, which is essential for keeping your immune system in top form even as you jet-set through climates, time zones, and altitudes. Try this: This super-green smoothie is a vitamin C powerhouse, including kiwi along with other immunity-boosting ingredients like ginger, fresh orange, and greens.
Photo: Minimalist Baker
The levels of magnesium in your cells organically increase and decrease throughout the day, but that natural seesawing can get disrupted when you switch time zones, throwing your sleep patterns and internal body clock—also known as your circadian rhythm—out of whack. Maintain those magnesium levels by filling up on dark leafy greens like kale, collards, and spinach, all of which also contain folate to help you maintain focus when your brain’s in a fog of jet lag. Try this: These curried collard greens and kale are sautéed in coconut oil and coconut curry, both of which provide healthy fats to help your body better absorb the veggies’ jet lag-fighting nutrients.
• Avoid too much caffeine and alcohol, which can exacerbate the dehydrating effects of flying, and drink as much water as you can instead. Happy travels! Health via Greatist RSS https://greatist.com/ August 28, 2018 at 01:07PM
8 Things Everyone Should Know Before Seeing a Therapist
https://ift.tt/2woMZah I grew up in a small Wisconsin town where people didn't talk much about therapy or mental health in general. So despite having depression and anxiety for as long as I can remember, I didn't start seeing a therapist until I moved to Los Angeles. I feel fortunate to have been seeing my current therapist for a year and a half now. I look forward to meeting with her every week—so much that I hate having to miss a session. That said, the experience has had its ups and downs, including many difficult and awkward conversations. But navigating these has helped me grow in ways I never expected, like coming out as queer and owning my sexual identity, acknowledging that my dream of working in Hollywood wasn't making me happy, and cutting out toxic people who sapped my energy. I also didn't realize when I started this journey that my relationship with my therapist would be just as healing and important as the actual subjects we discuss in each session. Here are eight more things I wish I knew when I started. Knowing these ahead of time would have given me the courage to leave my former therapist a lot sooner. Instead, I stayed with her for six months, not knowing how to speak up or find a better fit. 1. It's important to take the time to find a therapist who YOU feel comfortable with.I know a lot of people don't see a therapist because the thought of finding someone sounds overwhelming. I get it—in some ways, finding a therapist can be like the worst parts of dating: You find someone you think might work and take time out of your schedule to go meet them, only to find out it's a bad fit. But when it works, it can be incredibly helpful. When starting out, it's worth the time to do some research, which can help you find someone who's a good fit for your particular needs. Have goals in mind: What are you looking to accomplish, and which aspects of your life are you having trouble with? Look into different types of therapy to see what may be best for you. Both Whitney Goodman, LMFT, owner of The Collaborative Counseling Center, and Ryan Howes, Ph.D., a California-based psychologist, encourage people to really focus on what a therapist specializes in—rather than solely looking at their credentials. "You want to find somebody who is familiar with your issue. That should speak to you from their bio, but also ask if they've ever worked with somebody who is going through what you're going through," Goodman says. Remember that you are the client, and the therapist is working for you. You want to find someone who you can be completely honest with and who will be able to help you accomplish your goals. Two good places to start your search are Psychology Today or Good Therapy. 2. Make sure to discuss any financial issues you may be having.Therapy can cost a lot of money. If you're interested in seeing someone, but you're on a budget, Goodman suggests looking into local universities and seeing someone who is going for their masters or doctorate in psychology. "The clinicians are really good. They're being supervised by really respected people in the community, and sometimes the services are as low as $5," Goodman says. She says you can also call therapists and ask if they have a sliding scale—many do. Another option might be to look into Open Path, where you pay $49 for a lifetime membership and gain access to a directory of therapists who charge between $30-$50 per session (up to $80 for couples or family counseling). Sometimes your finances or insurance may change after you've been in therapy for some time. But before you bail, talk to your therapist about not being able to afford to see them. When my insurance changed last fall, I immediately panicked and thought I had to find someone new. As much as I dreaded the conversation, I told my therapist about my insurance change and said I really wanted to keep seeing her. We were able to work out a price that was still affordable. Sheila Addison, Ph.D., LMFT, says she always tries to work with her clients whose finances have changed. These options can include having a client come earlier in the day when sessions are harder to fill (at a reduced rate) or simply giving them a temporary reduction in fees. I know it can feel much easier to just quit, but if you just let your therapist know what's going on, you can often find a good solution. And if they can't meet your request, they'll at least be able to refer you to someone they think is a good fit—while being more affordable. 3. Take the time to learn about their policies.When you start seeing someone, you'll get some forms to fill out. And if you're like most people (hi, me), you'll just quickly look them over and sign. But there's actually a lot of useful information on these consent forms. You'll learn things like what their protocol for calls and emails between sessions is and what to do if you run into a mental health crisis. It's important to also talk to your therapist about these things in the first couple of sessions, especially if you have questions or concerns. "A lot of people make the mistake of just signing the forms and not keeping a copy for themselves," Addison says. She suggests taking a picture of everything or asking the therapist to send you copies. One thing I regret not doing earlier is setting up a crisis plan with my therapist that includes things like stress-reduction activities, hotline numbers, and contact info for close friends and family. Even if you think you'll never need it, create one anyway—it's worth it just to have it. 4. You might feel worse before you start to feel better.Therapy is hard! There are going to be times when you leave the room feeling worse than you did when you came in. You're going to resent your therapist and have the urge to just quit. But I promise it really does get better. A lot of us have adopted unhealthy coping mechanisms that feel really familiar, and when you start to wean yourself off of them, you can feel out of control. You might also have issues in your life that you've been avoiding, so quitting therapy is definitely easier in the short-term than having to talk about them. But keep going—in the long run, you'll learn healthy coping mechanisms and have a better understanding of who you are as a person. Howes suggests talking to your therapist if you're feeling overwhelmed. He says you can ask them if they can slow the pace down or provide you with some ways to help manage the stress. 5. You might become attached to your therapist, and that's OK.About five months after I started seeing my therapist, I became really dependent on her and even developed some romantic feelings toward her. I tried to get rid of these feelings and hid them for a long time. I spent hours Googling what was wrong with me and why this was happening. I couldn't understand why I was having erotic dreams about her or why I wanted to be friends with her. "Any type of positive feelings toward your therapist is really normal," Addison says. "When you go to a therapist, you're getting an hour a week where someone focuses exclusively on you and doesn't ask for anything in return. Having these feelings is actually a sign that some things are going really well. You're feeling safe in the relationship and you're feeling accepted by the therapist." If these feelings get to the point where they become intrusive or interfere with your daily life, you should think about bringing them up, Addison says. Your therapist can help you figure out what needs aren't being met in your life and how to change that. There are rules against being friends with your therapist or having any type of relationship with them other than a professional one. And if they start to reciprocate feelings, that's a big red flag. I brought my feelings up to my therapist and she responded in a really positive way and is helping me work through them. I know that the thought of talking about something like that feels so awkward, but if your therapist is professional and good at their job, they'll handle it like a boss. 6. If your therapist upsets you or offends you, speak up.There will come a time when your therapist says or does something that angers you or says something that hurts your feelings. It's happened a few times over the course of my own therapy. It's tempting to not say anything and just try to move on, but it's so important to bring it up. This is a great opportunity to learn how to stand up for yourself without having to worry about the other person's feelings. Goodman says that a good clinician will listen to your feelings and want to figure out why their comment made you feel a certain way. However, she says that if this seems to come up often, and you can't find common ground, then it might be time to find someone else. Remember, don't be discouraged if your therapist responds poorly or gets defensive; it just means it's time to find someone who is a better fit—you deserve a safe space to bring up these issues. If talking about your concern in person makes you anxious, try writing out your feelings and emailing it to them. I emailed my therapist when she said something that really hurt my feelings, and she responded in a positive way that let me know she cares and wants me to always speak up. Therapists are human and are going to make mistakes. And letting them know how you feel will only deepen the relationship. 7. Go to your appointment even if you think you have nothing to talk about.I usually have so many things I want to talk about each session, but sometimes, I draw a blank. It's tempting to just cancel the appointment. Who wants to sit in silence for 45 minutes? I encourage you to go, though: Some of my best sessions have been ones where I had nothing prepared because I was able to dive deeper into previously discussed issues or learn that what I previously thought was a seemingly minor thing revealed a much larger issue. In one session, I started venting about a friend only to realize that she was a big reason why I was so hesitant to share with others how much I struggled with my chronic illness. I was so scared that other people would react the same way she did—by brushing it off and telling me I don't "look sick." My therapist and I spent the rest of the session working through this fear and coming up with a plan to try again with another close friend. Howe says that when you don't have anything lined up to talk about, you're able to tap into what's going on inside you right at the moment and that the results can sometimes be much richer. 8. It's OK to leave if you aren't vibing with your therapist—or if you've outgrown them.Maybe you've been with your therapist for six months and just haven't found a connection yet, or you've been with them for two years and feel like you've accomplished all you can with them. A good therapist isn't going to force you to stay, but they can help you transition out. You are the client, and if it's not a good fit, you have every right to leave. Sure, you can just not show up to any more sessions, but it might be better to talk about it first. Goodman says she loves when clients let her know that she isn't the right fit because she is then able to recommend someone else, which saves them a lot of time and stress. She also says the therapist can maybe adjust their style or treatment modality to fit you. Remember, you decide when you're done with therapy. Maybe you've accomplished your goals and feel ready to handle life's challenges on your own, or you have some other issues you want to focus on, and they're outside of your current therapist's scope. A good therapist will be happy in either scenario and will be more than willing to assist however they can. At the end of the day, your therapist just wants you to grow and get to a place where you can live an authentic life, so they want you to speak your mind and not worry about offending them. Allyson Byers is a freelance writer who loves writing about mental health and chronic illnesses. She lives in Los Angeles with her 7-year-old rescue dog. Read more of her writing at allysonbyers.com or follow her on Instagram @byersally. Health via Greatist RSS https://greatist.com/ August 28, 2018 at 01:07PM
3 Ways to Use Negative Feelings to Your Advantage
https://ift.tt/2NrgvTl I've always loved the Aesop Fable that coined the expression "sour grapes." It's about a fox that can't reach the grapes on a tree, and after many failed attempts, walks away grapeless, saying to himself, "Well, those grapes were probably sour anyway." The typical moral of this story is that people criticize what they can't obtain. We hate what we can't have. And this is too true—anyone with critics and haters understands this well. But in a totally different interpretation, I've always liked the fox's attitude. We don't always get the metaphorical grapes, and that's OK. But what if we could learn to detach from our desire for them with the help of a little shade—rather than regret their absence or loss? Here's how you can apply this on the daily: 1. So you didn't get a job...Hey, the boss seemed like a control freak anyway! Right? Don't obsess over what you could have done differently or should/shouldn't have said in the interview. If you didn't get the job, it wasn't your job. Now think for a moment… what was the less-than-perfect truth about it, really? Bad location? No WFH flexibility? A real bitch as a potential co-worker? You felt her attitude in interview No. 2! Perhaps there wasn't that much of a boost to your paycheck or there was no signing bonus to celebrate with? Sprinkle the negative lavishly to Let. It. Go. 2. A date ghosts you...It's happened to the best of us. Was he or she a player and you're better off not wasting your time? Is a ghosting-type really what you deserve? In my 20s, I dated a guy once who I was soooo into, but he was soooo unreliable. I fretted. I cried to my girlfriends. I was deeply confused by him. One day, my best friend said, "Ya know… he's a weird one. What's he doing when he goes silent for days at a time? He might end up on Most Wanted on TV." It made me laugh. I didn't think he was a serial killer, but my friend's statement did help turn my attention to the things I didn't like about him. He was kind of into himself. And not good at communicating. Our dates had to be on his turf and terms. After a ponder, I couldn't help but land at… "Screw that!" A good old focus on the undesirable parts of this man put me in a much calmer, clearer state about releasing him. Ironically, my phone then started blowing up with phone calls from him. "Ciao, psycho!" my friends would giggle when his name lit up my screen. This is an important side note—releasing removes resistance. And no resistance allows you to attract better things—I met my now-husband weeks later. Letting go of old grapes leads you to new, juicy grapes… and fast. 3. You lost your coat...I'm always surprised at how people suffer (and go on and on) when they lose something. In the long term, who cares? My mum always said, "Don't cry over things that wouldn't cry over you." Think about it: Your coat had a hole in it, right? And you already needed a new one? Or your umbrella? It's just an umbrella! A friend of mine lost her phone at a bar this summer and was phoneless for two whole days. She said it was… heaven! She wants to institute a no-phone policy for a whole day a week. "And your screen was broken!" I reminded her. Those grapes were sour. It's up to us to reframe any perceived loss as a positive. Most recently, I severed a friendship and instead of mulling over it and feeling sad, I realized how much lighter and happier I am without this friend in my life (I used to dread our lunches—where it was 60 percent her complaining). The best news? Nature abhors a vacuum. It's a universal law. That means that empty spaces fill quickly… but only when we let go of those grapes. You can grab your sweet collection of Aesop's Fables here. Susie Moore is Greatist's life coach columnist and a confidence coach in New York City. Sign up for free weekly wellness tips on her website and check back every Tueday for her latest No Regrets column! Health via Greatist RSS https://greatist.com/ August 28, 2018 at 01:07PM
Yes, You Can Order Your Pumpkin Spice Latte Iced - Here's How to Make It Healthier
https://ift.tt/2LyB3r2 Pumpkin spice season came early this year with an Aug. 28 debut. And while it was too hot to enjoy a hot cup of coffee for most of the country - the East Coast and Midwest had a heat wave with temps into the 90s - that didn't stop people from ordering their first PSL of the season. The trick? Ordering it iced! Yes, you can totally order an iced pumpkin spice latte, and you can even make it healthier. The standard Grande size made with 2 percent milk and whipped cream is 380 calories, 14 grams of fat, 52 grams of carbs, and 50 grams of sugar. Order an iced grande with nonfat milk and no whip to save you 120 calories and 14 grams of fat. Opt for two pumps of syrup instead of the traditional four to save an extra 60 calories and 15 grams of sugar. You can also order with almond milk instead to save 80 calories compared to two percent, but if you're looking for a dairy-free version, a PSL is a no-go: the pumpkin spice syrup contains condensed milk. Take a look at everyone who is enjoying their iced PSL (with no whip!) on its first day of the season, and get inspired by some of these orders to make it healthier. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI August 28, 2018 at 12:19PM
PSA: Just Because I Started Working Out More Doesn't Mean I'm "Sweating For the Wedding"
https://ift.tt/2MT4mtr There's no denying that planning your wedding is a big, exciting ordeal. First, there's the engagement - which is awesome - usually followed by months and months of looking at venues, dresses, flowers, you name it. And while the entire process has definitely been memorable for me so far, there's one aspect of being engaged that's beginning to grind my gears: constantly being asked how my shredding for the wedding is going. On one hand, I get it. About a year after I got engaged, I started to take fitness - and my overall health - way more f*cking seriously. Why? Because my 25th year of life definitely wasn't my healthiest, and as a former college athlete, that didn't sit well with me. I don't really have a reason for why I lost sight of my fitness goals - I was somehow still under the impression that I could eat whatever I wanted without working out consistently. Boy, was I wrong. Then came the string of empty truths. I promised myself I would commit to the gym five or six days a week in September, and then again on Jan. 1, and then again in March - my excuses always outweighed my drive. I would go on a three-mile run a few times a week, do some crunches, and call it day. But that just wasn't cutting it. I was too busy. It was too cold. I didn't feel like it. I thought I deserved that second glass of wine after a long week. But right before I turned 26 in June, I'll admit I had a bit of a midlife crisis. For some inexplicable - and completely irrational - reason, I felt like there was this humongous difference between the ages and 25 and 26. I suddenly had the overwhelming feeling I was falling behind on the long-term goals I had set out for myself and that I was treading water. I wasn't waking up at 5 a.m. just so I could look good in a few pictures nine months from now. It was bigger than that. Combined with the task of planning a wedding, I knew I needed to get more organized ASAP. And as someone who always found solace in exercise, the gym seemed like a good enough place to start. The real challenge? Staying consistent. After sucking it up and committing to the gym five or six days a week, hiring a personal trainer, and living off chicken and veggies for most of my meals, my body slowly started to change. My mood, however, changed faster. I kissed my anxiety buh-bye (for the most part), started sleeping better, and had more energy a week or two after I started getting serious about weightlifting. I'm not going to lie . . . it was also nice to get the occasional compliment from one of my aunts or a college friend who I hadn't seen in a while - I was still far from rail thin - but I felt a heck of a lot stronger. But what bothered me was always the inevitable follow-up remark about how great it was that I was "sweating for the wedding." While I completely understand that the timing of it all seems suspicious and that many other couples tend to pump iron a little bit more before their big day, I wasn't waking up at 5 a.m. just so I could look good in a few pictures nine months from now. It was bigger than that. I firmly believe that working out and eating well is a lifestyle, and while hitting the weight room religiously for nine months straight is great, it won't do me much good if I stop going the day after I get married. My fiancé has started joining me at the gym. It's truly something we enjoy doing together. And there are loads of benefits to being in shape. (He's definitely not complaining!) First and foremost, I work out for my own sanity and well-being. It makes me a better partner. The bottom line? The added perks of working out are great, and I'm looking forward to feeling my best on the day of the wedding. But to assume a woman is simply "shredding" or "sweating" for the sake of one day is pretty crazy, if you really think about it. So the next time it comes up in convo, give the bride-to-be the benefit of the doubt - it's not always about squeezing into a smaller dress size! Health via POPSUGAR Fitness https://ift.tt/2mWxwLI August 28, 2018 at 11:59AM
Serena Williams Hit Back at Her Bodysuit Ban by Wearing - What Else? - a Badass Tutu
https://ift.tt/2wtXCb8 Just a few days after news broke that Serena Williams was banned from wearing her signature Nike bodysuit at the French Open [*insert eye-roll here*], she took the court at the 2018 US Open rocking the absolute hell out of a tutu like the backhand-smashing queen she is. During her first match against Polish tennis player Magda Linette, Serena debuted a custom outfit by Off-White founder Virgil Abloh in collaboration with Nike: an asymmetrical black-and-brown dress with a tulle tutu-esque skirt, which she paired with some silver, glittery sneakers. It was the perfect mix of power and grace, and the 36-year-old athlete and mom looked like a total badass in the getup. Earlier this month, Serena chatted with Vogue about how she felt when she first tried on her US Open dress. "I felt so feminine in the tutu, which is probably my favorite part of it," she said. "It really embodies what I always say: that you can be strong and beautiful at the same time." Ain't that the truth?! Read on to see a few photos of Serena dominating the court in her fierce tutu, followed by some passionate tweets from fans who were living for her bold fashion statement.
Related:
Serena Williams Asked Moms to Share Their Crazy Stories, and You Won't Even BELIEVE the Replies
Health via POPSUGAR Fitness https://ift.tt/2mWxwLI August 28, 2018 at 11:39AM
The 3 Exercises That Will Finally Teach You How to Do a Pull-Up
https://ift.tt/2C7az0L Pull-ups are one of those exercises that leave you feeling like a total badass once you've mastered them. They're also one of those exercises that will leave your upper body feeling extremely sore, but in a good way. When done correctly and consistently, they'll improve your upper-body strength as they work your latissimus dorsi, the long head of your triceps, and your pectoralis major. If you're reading this and saying to yourself, "That's great, but I can't do a pull-up," stop right there. If you're a beginner, or you just want to be able to do more pull-ups without stopping, we've got you covered. The three pull-up progressions ahead will have you on your way to doing pull-ups without assistance in no time. Continue reading to learn how to perform each one. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI August 28, 2018 at 10:59AM |
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