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6 New Year's Resolutions You Can Actually Keep
http://bit.ly/2LF2ZeE Ah, the New Year's resolution—for some, the idea of setting a year-long goal is invigorating and motivational. For the rest of us, well, we're lucky to make it to the first week of February. Failed resolutions happen for a variety of reasons: Perhaps you were a tad ambitious with your commitment (not that you can't do anything you put your mind to, superstar!). Or maybe you started feeling like your resolutions were more like punishment, especially if they're restrictive and focus on things you shouldn't do. While we won't disagree that a new year is a great time for some new habits, traditional New Year's resolutions can be a recipe for disappointment. "Focus on nourishing your body rather than restricting it," health coach Ashley Pratt says. The fresh start is the perfect opportunity to reframe your mindset into a more positive and empowering perspective, which can ultimately lead you into actually achieving some of your health and fitness-related goals. 1. Show Daily GratitudeWe've all had those tough years when it seemed like nothing went right. For the new year, try keeping a gratitude journal in which you write down a few things you're thankful for on a daily basis. It doesn't have to be complicated, just a few bullet points of the good happening in your life. "This will help keep things in perspective and remind you what actually matters to you," Pratt says. To take this idea up a notch, take a good look in the mirror and say something good about yourself before walking out the door. "Getting into this habit will help that daily inner dialogue become more positive and supportive," she adds. 2. Get OutsideYou've most likely heard about the mental health benefits of spending time in nature. So why can it be so hard to actually get outside? There are a ton of ways you can incorporate outdoor time into your daily routine; you just have to find a way that works for you. Maybe that means you commute on foot once a week or maybe you trade the gym for your local playground. You could make a routine out of strolling through your local park every weekend, join an outdoor sport for a little exercise, or get sweaty with your four-legged pal. Whatever it is, we guarantee spending more time outside will lift your spirits and get you that much-needed vitamin D. 3. Pause MoreFerris Bueller said it best: "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it." Taking a few short breaks throughout the day can help us feel more centered and clear our minds, according to family and marriage therapist Emily Cosgrove. During these few minutes of downtime, drink a glass of water, focus on breathing, or step outside. Whatever you do, leave the phone and back away from the computer. "The intention of time in solitude is to be present," she says. "Connect with yourself and notice what's within and around you. Meditation can not only help with this, but it also reduces stress and anxiety." So whether that means you pick up meditation as a regular practice or you just block off a few minutes every day for yourself, find time to take care of No. 1—you. 4. Listen to Your GutOur New Year's resolutions often tell us what we should and shouldn't do. Run more, eat less, don't spend money on happy hours... wow, this year is already sounding so hard. If you find yourself setting the same restrictive eating guidelines you did last year, try passing the mic to your body this time around. Consider adding more nutritious food to your diet or try intuitive eating, which doesn't involve calorie counting or banned foods but instead encourages you to listen to your body about what it does and doesn't need. Similarly, if you feel pressure to work out but your body is begging you for a rest day, don't feel shameful for listening to it—recovery is a huge part of any fitness or weight-loss goal, so soak up those stretch sessions guilt-free. 5. Move Your Own Way"If you hate running, why is your New Year's resolution to train for a marathon?" says personal trainer Tara Laferrara. "If you don't find movement you enjoy, you'll never stick with it. Have dance parties in your kitchen. Play outside with your nieces and nephews. Walk on your lunch break with your coworkers." If you're unsure of what kind of exercise you'll enjoy, dedicate the first few months of the year to trying new workouts. It doesn't have to be what's trending or what you think it should be, it just has to be what you enjoy. Once you find it, we bet you'll be surprised by how often you'll want to "exercise."
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6. Step Outside Your Comfort ZoneThe start of a new year is a chance to try new things and make new memories, but it's also important to remember that real change happens when we challenge ourselves to get uncomfortable. "It doesn't have to be a big leap to start: If you haven't worked out for six months, don't force yourself to go to Spin six days a week. If you're terrified of heights, you don't have to go skydiving," Laferrara says. But just getting yourself moving and thinking in ways you're not necessarily comfortable with can end up going a long way. Whether it's finally starting that French course you've been putting off or getting to your first yoga class, you'll be surprised at what you can discover about yourself and where your new habits may take you. Kathleen Wong is a Honolulu-based writer. If she's not writing, you can find her at the beach. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
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Will Drinking Coffee Wreck My Intermittent Fast?
http://bit.ly/2s1RAfV  Before changing the way you eat and altering your diet in any significant way, please speak with a health professional to make sure it's the best decision for you. Although intermittent fasting (IF) has its benefits, going without food or drink for hours on end is serious business. It’s natural for anyone in the middle of a fast to wonder if coffee is “allowed” or if it will undo all their hard work. What about green tea or just a tiny snack? Here’s the truth about what will and won’t break the fast. Is it OK to drink coffee while fasting?Short answer: Yes! Good news, right? But it gets a little more complicated. First, let’s define coffee. It’s not a double mocha cappuccino with whipped cream and sprinkles. It’s not even a latte with eight ounces of milk. While fasting, coffee is coffee with nothing in it. So, yes, drinking black coffee during most types of intermittent fasting is totally OK. The popular 16/8 Leangains protocol (fasting 16 hours and eating during the eight-hour window) actually goes so far as to say that coffee with “a splash of milk” is acceptable in the fasted state. With just five calories per cup, it makes sense that a cup of joe won’t do much damage to your metabolism or blood sugar. Coffee may actually rev up your metabolism by one to 25 percent. You may have to get used to the taste of black coffee, but we have faith in you. What else can I drink (and chew)?Here’s a list that gets the green light during the fasting phase, according to some IF experts. Lemon WaterDrinking water is not only allowed, but it’s also encouraged (shocking, we know). Although your body can go for periods of time without food, it cannot function properly without water. Good old H2O is necessary for organ and muscle function, so be sure to pump your body full of it. Since water can get a little boring, add a squeeze of lemon. You won't be adding any calories and you'll be able to add a new flavor without resorting to other drinks that are off-limits. Iced TeaJust like coffee, iced tea isn’t always as innocent as it seems. You've got sweet tea, tea and fruit “refreshers,” peach tea, green tea, matcha tea, and the list goes on. Most tea drinks have some sort of additives, like sugar or milk, and are not permitted during the fasting phase. However, tea in its purest form has virtually no calories and won’t wreck your fast. Your best bet is to brew your own from a simple black, green, or herbal tea bag or look for brands that offer unsweetened varieties without any extra additives. GumHave you ever had a weird taste in your mouth from fasting and then you pop a piece of gum, panic, and spit it out? There’s no need to freak out. Most gums are made with sugar alcohols, contain no calories, and are perfectly fine to have while in the fasting phase. Some research even suggests that gum may decrease feelings of hunger. Time to stock up on some minty freshness! What should I avoid while fasting?Green JuiceWhile green juices are often marketed as a “cleanse” or a way to “detox,” that doesn’t mean they work that way—or fit into the IF lifestyle. As a matter of fact, one of the benefits of IF is reducing insulin spikes and creating greater insulin sensitivity. Green juices undoubtedly contain calories and natural sugars, both of which will spike your blood sugar. Don’t buy into the package claims and refrain from picking up a green juice during your fasting period. CeleryObviously, all foods are off-limits during the fasting stage, but your hungry stomach may convince your brain that certain low-cal snacks won’t really do any harm. Seven celery sticks only have 15 calories, after all—that’s nothing! Unfortunately, that is probably 10 calories too many. The general fasting guidelines vary from plan to plan, but most only allow for zero-calorie drinks during fasting. Celery is made up of water and natural sugar, which will get your insulin and metabolism moving. Rather than undoing all your hard work for some measly celery, wait until the eating hours and chow down on something you actually enjoy. We're going to leave this one up to you...Believe it or not, the Leangains protocol (16/8) says it’s OK to drink diet soda while fasting. Yes, diet soda. Other IF plans call for “clean eating” and no processed foods, and diet soda doesn’t exactly grow on trees. Let’s put diet soda in the “maybe” column because one every now and then won’t kill you, but we think you should probably just stick with water, coffee, or tea while intermittent fasting. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
14 Keto Muffins You Won't Believe You Get to Eat
http://bit.ly/2LG9mOL If you’ve only ever thought of muffins as cupcakes missing frosting, you’re mistaken. The baked good doesn't get quite the love it deserves, but it holds its own savory to sweet. Keto eaters, you can take these portable bites to fill up when need something carb-like or a fresh treat that'll satisfy your sugar needs. From crumb cake and blackberry-filled lemon muffins to mini frittatas, there's a keto muffin recipe for every craving. Kissing carbs goodbye can be tough, but muffins don't have to be totally off the table. 
Photo: The Big Mans World
This recipe will reinforce exactly how much you like delicious sticky cinnamon buns, except now in the form of a healthier muffin. We love that it calls for just five ingredients to shop for too: almond flour, vanilla protein powder of your choice, nut or seed butter, pumpkin pureé, and coconut oil. With the stamp of approval for keto, Paleo, vegan, and gluten-free eaters, everyone will want to get their hands on one alongside their morning coffee.
Photo: Sugar Free Londoner
Fresh blueberry muffins are timeless and way better when made from scratch. Though we love the tartness of blueberries, the best part about this recipe is you can use the batter as a base for any morning baked good. You'll need coconut flour, eggs, coconut oil, granulated sweetener (like erythritol), stevia, and vanilla extract or vanilla bean powder.
Photo: Jennifer Banz
It's shocking, we know, that something so dense and chocolaty could actually be hiding an entire shredded zucchini inside. If you're a chocolate fan who can't wait until dessert for the rich flavor, these muffins an easy, low-carb way to sneak it in during breakfast time without the sugar crash.
Photo: Food Faith Fitness
These protein packed muffins have all the flavors you usually crave in the morning: ham, eggs, and cheese. But the recipe also adds some bonus flavors that are a perfect match to the feta—roasted red peppers, spinach, and pesto. The best part is they taste amazing fresh out of the oven or cold. Go ahead, take a few to go.
Photo: Simply So Healthy
Skip the corner bakeshop: These low-carb lemon muffins are the perfect breakfast treat with an epic surprise hidden inside. They won't need any butter or preserves to spread on top because the muffins are already filled with homemade blackberry jam.
Photo: I Breathe Im Hungry
The key to any diet is portion control, and these small, portable muffins are an easy way to not eat an entire bundt cake of monkey bread. The gluten-free and carb-free recipe is made with a base of whole milk mozzarella cheese, almond flour, and coconut flour.
Photo: Forest and Fauna
These light and airy muffins are just the thing to snack on during your morning commute. Flaxseed lends a healthy dose of fiber to your diet, which means you won't be taking out your Tupperware at 10 a.m. to sneak bites of lunch. When making these, be sure to turn down the temperature to 325 degrees to cook them slower on low to prevent burning the edges.
Photo: Tasteaholics
Some keto folks avoid peanut products at all costs, so if that's you, just swap in almond butter (any nut butter with chocolate is heavenly). No matter how you make it, this recipe makes it easier to get up in the morning: It has almond flour, peanut butter, almond milk, eggs, and cacao nibs. So, when you're tired of eggs and sliced avocado, throw this into the keto rotation.
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Hakuna frittata... or something like that. With these little savory muffins, you can skip the last-minute croissant your coworker brought to the meeting. This recipe gives three options—spinach tomato, and mozzarella; bacon and cheddar; or garlic, mushroom, and peppers—but you can get as creative as you'd like and make Ina Garten proud.
Photo: Gimme Delicious
Work your morning banana into a muffin. These bakery-style treats have mashed bananas, almond butter, eggs, coconut flour, cinnamon, and chocolate chips. Dessert for breakfast, coming right up.
Photo: Joy Filled Eats
With your morning mug of coffee in your left hand, it only makes sense to have a muffin in your right. This recipe stands out thanks to cream cheese, butter, unsweetened vanilla almond milk, almond flour, and coconut flour. You can check it off as keto, gluten-free, grain-free, and sugar-free.
Photo: Downshiftology
Can our muffin tins always be lined with slices of prosciutto? This healthy recipe has us craving the tasty meat, along with egg, onion, garlic, sweet pepper, spinach, and parsley, long after eating it. We love that it's dairy-free too, made with coconut milk or nut milk instead.
Photo: Culinary Hill
Getting out from under your covers in the morning is already a doozy. So the last thing you want to do is chop ingredients for fancier eggs. But we want mushroom in our eggs, always. This meatless muffin is perfect to make ahead of time and awesome served warm or at room temperature. Freeze the egg cups and bake them straight from the freezer in a 400-degree oven for five to 10 minutes.
Photo:How To This and That
Donuts, an obligatory morning staple, don't have to be loaded with insane amounts of sugar and trans fat. This keto recipe is gluten-free, sugar-free, and only requires 10 minutes of prep time. In your shopping cart, you'll need heavy cream, butter, eggs, vanilla, powdered swerve sweetener, blanched almond flour, and psyllium husk powder (all keto pantry staples). The powder, which allows for bread-like texture when baking, can be found at big retailers like Walmart, Target, and Amazon. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
13 Mediterranean Desserts That Don't Go Overboard on the Sweet Stuff
http://bit.ly/2s3AwWS If you've decided to commit to the Mediterranean diet, you're probably not going to eat dessert every day, but you have to live. And to us, living means eating the sweet stuff on occasion. If you've ever sunk your teeth into a forkful of lemon cake or a fudgy brownie, then you know what's up. To give you something to look forward to, we've rounded up these Mediterranean dessert recipes so those following the diet can throw on their baker's hat and prepare to satisfy hankerings without breaking the rules. You'll be swapping out butter for olive oil and adding in whole-wheat flour instead of refined flour. These Mediterranean diet treats deserve a front-and-center spot in your next dessert spread, or you know, some personal attention the next time your sweet tooth starts tingling.
Photo: The Mediterranean Dish
For those who like their desserts not so lip-puckeringly sweet, this cake will be your new go-to choice. We picture ourselves dunking the dense cake in a cup of tea. Don't be alarmed when your batter comes out super thick— you're doing it right. Also, this is not the time to skimp out and get cheap extra virgin olive oil; the good stuff will make all the difference.
Photo: The Garlic Diaries
If you've ever fallen in love in the snack aisle, it was probably with a chocolate and peanut butter treat (looking at you, Reese's). While the smooth texture of the PB is glorious, the popped quinoa in this homemade recipe brings some serious crunch. Take 1/4 cup of dry quinoa in a heated heavy-bottomed pot, and it'll transform from its raw grainy self to something nutty and delicious. Trust us, you'll want popped quinoa in your desserts more often.
Photo: Aggies Kitchen
When you're in the mood to indulge in something extra savory and cheese-filled for dessert instead of the obvious cookie or cupcake, this creamy recipe is just that. Sweetened with a hint of honey, nuts, and fruit, this spread is best served with a toasted slice of whole-grain or Ezekiel bread.
Photo: Mediterranean Living
One key part of the Mediterranean diet is kicking butter to the curb and swapping in olive oil. This recipe does just that, and it also calls for adding some whole-wheat flour into the mix, which gives it a nuttier, heartier taste. Did we mention you can whip up the batter for these muffins in fewer than 10 minutes?
Photo: Hanady Kitchen
This decadent indulgence might look like it should be left to the professionals, but don't be intimidated. Picture this as a massive fudge brownie that anyone can make with an added hint of espresso flavor. Don't skimp on the quality and make sure to bake it with chocolate that contains at least 70-percent cocoa.
Photo: E.A. Stewart
These energy bites are just as good for a pre-workout snack as they are a post-dinner sweet. If you've ever had Trader Joe’s similar version (cashew apricot date and nut bites), then you'll know where this blogger got her inspiration to make these. The homemade recipe is packed with simple and wholesome ingredients like dried apricots, cashews, shredded coconut, dates, and citrus zest. Gluten-free, Paleo, and vegan eaters alike should all bookmark this recipe ASAP.
Photo: She Wears Many Hats
We've got good news: Caramelizing isn't only for onions. If you're a fan of fruit but looking for something a little more satisfying than biting into a raw apple, try roasting your favorite fruits in the oven with brown sugar. This recipe calls for only five minutes of prep and four ingredients: peaches, fresh blueberries, cinnamon, and brown sugar. We bet apples and pears would taste pretty darn good too.
Photo: Pralines and Greens
These muffins are all about the texture. They're made with spelt flour, rolled oats, and carrots that are later studded with chopped almonds on top. To sweeten things up, you'll need orange juice, orange zest, maple syrup, and vanilla extract. This is how you have dessert for breakfast.
Photo: Culinary Hill
When friends are coming over in an hour and you need something that will impress, this lemon cake is a quick way to get a star dessert on your table. You'll be whisking together common ingredients like unsweetened almond milk, lemon zest, lemon juice, sugar, olive oil, and whole-wheat pastry flour. The best part is the fancy sweet glaze on top that only requires powdered sugar, lemon juice, and vanilla extract.
Photo: Shaw Simple Swaps
When you need a little kick but can't drink another cup of coffee, this pistachio snack bar is the perfect energizing combo of nutty and sweet. In your shopping cart, you'll need: pitted dates, pistachios, rolled old-fashioned oats, pistachio butter (use almond if that's what you have on hand), unsweetened applesauce, and vanilla extract. Be prepared to fight over the last bite.
Photo: Sallys Baking Addition
Thanks to this simple dessert, we now know that we definitely like our fruits way better when they are dripping with maple syrup. You'll be throwing together pears (preferably D'Anjou), pure maple syrup, cinnamon, and pure vanilla extract. Dessert's up in 25 minutes.
Photo: Cooking On The Weekends
Everyone needs a reliable chocolate chip cookie recipe in their back pocket. Prove your baking prowess with these olive oil-filled sweet treats that will have your friends reaching for seconds (if you don't get to them first). Swap out the semisweet chocolate chips for dark chocolate chunks or shavings that have more than 70-percent cocoa. You most likely have the rest of the ingredients already waiting on your pantry shelf.
Photo: Gourmande In The Kitchen
You don't need to be a Julia Child prodigy to nail this recipe on the first try. Consider this similar to a pound cake but less dense with its almond flour and olive oil filling. You'll know it's ready when the edges and your sweet fig reach a perfect golden brown. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
Why Drinking Again Was the Right Choice for Me
http://bit.ly/2LG9kGD My 49th birthday seemed a good day to start drinking again, despite being warned not to. I come from a family of drinkers, and for 30 years, I drank at levels that certainly went beyond "moderate." I'm not sure "heavy" was accurate, and I didn't have a "problem." Or at least, I don't think I did. Mostly, I didn't like the amount I drank and wanted to cut back, and I'd tried and failed to do so more times than I can remember. As a health and fitness writer known for his skepticism, I never bought into the claims of a daily dose of alcohol being healthy or that ridiculous notion that a glass of red wine is equivalent to an hour in the gym. It's called being "intoxicated" because you're ingesting a toxin. The dose makes the poison, however, and plenty of people choose to poison themselves: In a recent report, the World Health Organization stated that more than 5 percent of all deaths each year can be attributed to alcohol abuse. Five percent! And last August, there was a disconcerting meta-analysis published in the Lancet that proclaimed "the level of consumption [of alcohol] that minimizes health loss is zero." While it is true that alcohol is a class 1 carcinogen, this led to alarmist reporting that even light drinking was going to cause your insides to spontaneously combust. The New York Times was more circumspect, dissecting the study to show that while alcohol isn't good for you, that doesn't mean light drinking is a guarantee of early death.
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What's clear is that less alcohol is better than more alcohol.I'm a health nut. I exercise more than about 99 percent of the population, have a healthy body weight, eat my fruits and veggies, don't smoke, manage my stress… but my alcohol intake was worrisome. I knew my health, and probably my life, in general, would be better if I cut back. And then, while out for a run on a snowy winter's day in late 2015, I experienced a transformative moment. I had an awakening that prompted me to decide to quit drinking for at least a year. The sensation was so powerful that cutting out alcohol was effortless. I knew it wouldn't be forever, but I wanted to be able to quit for a year and go back to drinking at much lower levels, both for my health and my lifestyle. Halfway through the year, things were going great, and I decided I wanted to extend it simply to prove that I didn't need to start again on day 366. Actually, it would have been day 367, because I quit on a leap year. I figured waiting some extra months would be a good idea. After the year was up, I wrote of the benefits of quitting for the Chicago Tribune. But something I wrote in that article, which turned out to be quite popular, caused many to misplace their excrement and send apocalyptic proclamations to me via email. "When I do decide to drink again, I'm confident it will be occasional and light," I wrote. My inbox exploded.Were I to summarize the content of these emails into a single, short sentence, it would be: "DON'T DO IT!" I was sternly and repeatedly warned that I should never drink again. I was told many a man had thought they had their drinking under control and tried to reintroduce it after a lengthy hiatus, only to fall off the wagon hard into a puddle of puke and despair. I don't doubt that happens, but I didn't think it would happen for me. I'd been a little ways beyond "moderate," not "alcoholic." For many, their drinking is so calamitous that there is no choice but to abstain for life. However, there has been a mentality perpetuated by abstinence groups that if you ever feel the need to quit drinking, it means your behavior is such that you should never return to it. You're seen as an addict, and moderation is a fool's dream. Such all-or-nothing thinking regarding alcohol is pervasive, and not always helpful.In my case, if I had been convinced that the only way forward was never to drink again, I never would have quit in the first place (and wouldn't have gained the benefits of eventually cutting back). I like to drink, but I was living a good life and didn't rely on alcohol to get through the day. My straits were not dire, as is often the case with serious alcoholics. And there are many others like me who have success with programs such as Moderation Management and One Year No Beer. In these programs, the "reboot" of taking an extended hiatus prior to moderate reintroduction of alcohol is common. I didn't use a program but winged it based on what felt right at the time. And when I went back to drinking, it was because that felt right too. When I finally ordered my first drink again (a Guinness), I enjoyed it. It tasted good and washed down some fish tacos nicely. I ordered a second pint, this one a Newcastle. I nursed it for almost an hour and didn't finish. I was no longer ravenous for the taste. It was… nice. I still liked it. But I didn't long for it.Another 17 months have passed since that day, and I can say the experiment worked exactly as I'd hoped. The desire to drink frequently or to overdrink is gone. Since the reintroduction, my intake can be easily classified as "light," which is where I'm happy for it to remain. Why did I start drinking again? Because I always intended to. I believed light drinking was possible for me, and I made it happen by taking an extended hiatus to break the desire and show myself that I was able to abstain without it feeling like I was engaged in a constant battle of white-knuckle resistance not to. James S. Fell's blog is read by millions and can be found at bodyforwife.com. His book, The Holy Sh!t Moment: How Lasting Change Can Happen in an Instant, will be released by St. Martin's Press on January 22. Check it out and follow him on Facebook and Twitter. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
The Absolute Best Way to Get Your Relationship Out of a Sex Rut
http://bit.ly/2s04MC3 In my time as a relationship and intimacy expert, I've seen a lot of couples who aren't thinking about divorce and appear from the outside to be happily married and doing fine—but they aren't having sex. And that means that no, they aren't doing fine. We all know that keeping up a healthy sex life in a long-term relationship can be challenging. According to the 29,000 adults interviewed for the 2012 Durex sex survey, 54 percent of couples report being dissatisfied in the bedroom—and one in five couples have stopped having sex altogether. But when you're in a committed relationship and you stop having sex, you're more prone to physiological stress and anxiety. You're more at risk for infections due to lower immunity, and you're likely to feel less emotional intimacy, vitality, arousal, and connection with your partner. Of course, there is an ebb and a flow to how often most couples have sex. Typically, the most challenging part of the cycle is figuring out how to transition out of the ebb and back into the flow.
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But when you find yourself sexually frustrated, there is something surprisingly simple you can do—and no, it doesn't involve any Cosmo-style "sex moves" or buying a dozen red roses.Let's say you want to have sex with your partner, but it's not happening. Sure, there's a lot going on with work, kids, and business trips—all of that is usually true. But sometimes all those responsibilities are enough to keep you from having sex, and other times they function as an invitation to be more devoted and more creative to connect with one another. Well, if that's your situation… try telling the truth. Maybe you don't like that he went to sleep without saying good night the past three nights. Maybe you don't like how she handled something with your son. Perhaps you are annoyed she spent more money than you agreed on when purchasing the new couch. Or you are finally fed up about him leaving his dirty laundry on the floor. It could be something big or just as likely something small. Whatever it is, you didn't like it, and now you're feeling resentful. It may be such a low level of resentment that you don't even notice it yourself or such a big one that you keep thinking about it at odd times throughout your day—despite being focused on other things. Whether the trigger was big or small, you are now feeling blocked, constricted, angry, or resentful. And feeling blocked, constricted, angry or resentful does not lead to good sex. Ever. So what do you do about it? You tell the truth.No more minimizing your own experience to avoid making a fuss. No more holding it in because you don't know how to say it or because you think you shouldn't be so bothered about it. No more of that! It really is time to say something, to clear the air and get back on the same page. I teach my clients to set themselves up for success by first asking permission to have a conversation. Here are some possible ways to do so: "I have something important to share. Are you available to hear it?" This step is both to get permission and to alert your partner you have something important to say and need them to listen in a loving way. There are three possible answers to this question: "yes," "no," and "not yet." If you get a "not yet," accept it and ask when a good time might be. If you get a "no," share this article and have a conversation to clarify whether you both want a relationship where you can be honest with one another. Once you have an affirmative answer, then communicate why you are sharing and what you hope to achieve by doing so. You might say, "I'm telling you this because I want to feel closer to you and I'd like to have sex tonight," Or perhaps, "I'm telling you this because it has been bugging me, I haven't been able to let it go, and I hope that telling you will help me clear it so I can get back to feeling at ease in your presence." The key here is that you don't approach this in a way that feels out of control or blaming. You have identified your issue and can say it with care—not holding back (or it will be missed) while also not blasting your partner with it (making it hard to listen to). This is a technique that uses courage and compassion: Facing some tough moments is always worth it. Once your partner understands why you are sharing and what you hope to get from doing so, they'll be prepared to listen well. Instead of feeling attacked and subsequently defensive, your partner will be able to hear your experience and be there for you.Then go ahead and share what's been bothering you: "When you leave dishes in the sink, I feel taken for granted and assume you don't care about my feelings. This makes me feel unimportant, and when I feel that way, it's hard to feel attracted to you." "When you make plans for us to have dinner with your friends before checking with me, I feel angry and ignored. I feel unseen, and that makes me want to withdraw from you when what I really want is to be connected and considered." This technique is not the way to reconnect sexually after abstinence for six months or six years—it's best used for couples who generally have a healthy sex life and haven't had sex in a little while (whatever amount of time that is for them). In my experience, it's a surprisingly effective method. It takes practice to do this well—to be able to know what the issue is and take full responsibility for your experience rather than blaming your partner. However, it's well worth the effort to develop the skill. During a coaching session with me, I see couples use this technique and shift from tense and resentful to relaxed and loving. The main reason honesty works is that connection and intimacy are built through authenticity and vulnerability. When you share honestly with your partner, it can be very difficult—both to express what is really bothering you and to hear and internalize criticism. But rather than feeling attacked, recognize your partner's share as an act of courage contributing to your connection. Alexandra Stockwell is a physician-turned-relationship coach. She has coached more than 1,500 men and women on their journey to live vibrant, meaningful lives and trains other coaches to do the same. For more information, visit her website or check out her Facebook page. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
This Spinach Artichoke Dip Has a Surprise Ingredient That Packs Protein in Every Bite
http://bit.ly/2LG9hdV Every Monday on our Instagram stories, we share a super-easy, 7-ingredients-or-less recipe. Follow us for a new episode each week! Ever since we discovered it, this dip has been our go-to app for gatherings, game days, and life in general. Since it calls for a purée of white cannellini beans, garlic, and vegetable stock instead of cream cheese and other full-fat ingredients, it's a little healthier than usual. You can't taste the difference and you get protein in every bite! Still, this recipe doesn't skimp on any of the other classic ingredients: There's plenty of cheese, spinach, and artichokes. You and your guests are going to love it—and feel zero guilt when you polish off the whole thing. Share a photo of your own spinach artichoke dip on Instagram and tag us @greatist.
Spinach Artichoke White Bean DipRecipe adapted from: Sarah's Cucina Bella INGREDIENTS 1 15-oz can of cannellini beans DIRECTIONS 1. Preheat oven to 375 degrees. 2. Combine cannellini beans, garlic, and vegetable stock in a food processor. Transfer to a large bowl and stir together with spinach, artichoke hearts, romano, and mozzarella. Season with salt and pepper. 3. Transfer the mixture to an 8x8-inch square baking dish and spread evenly. 4. Bake for 20 minutes or until bubbly at edges and golden brown on top. 5. Serve with fresh-cut veggies or pita chips. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
The Best Eco-Friendly Yoga Mats for an Even Better Practice
http://bit.ly/2s4biHO You'd think that yoga and environmentalism would go hand-in-hand, right? I mean, the whole philosophy of yoga is dedicated to creating union between body, mind, and spirit, and fostering an awareness of ourselves as intimately connected to the rest of the world—basically, it sounds like a tree hugger's paradise. But as yoga has boomed in the Western world, so has the consumption of yoga mats and props—according to market research company Technavio, the U.S. yoga and exercise mat business is expected to climb from $11 billion to $14 billion in 2020. The truth is that the majority of those products are made up of pretty environmentally unfriendly stuff (that dirty old mat you threw away is likely going to a landfill and will stay there... forever). Most yoga mats are made with polyvinyl chloride (PVC), release vinyl chloride (a known carcinogen), as well as dioxins, phthalates, and other substances that may contribute to a whole host of health issues. Consider all of the companies producing props and stretchy pants with substances like these, and well... suddenly practicing yoga doesn't seem all that green. So how can you form a true union between your love of yoga and your desire to be gentler on sweet Mother Earth?For starters, consider the amount of waste your practice creates: Make sure your yoga purchases are made with environmentalism in mind by shopping for items made with sustainable materials like jute, bamboo, cork, or recycled rubber. And get to know the companies that are dedicated to producing products without harming the environment—there are a ton! You can get started with these eco-friendly yoga mats and props. We've tried to select affordable items (all mats are less than $100), but a word to the wise yogi: Yoga Outlet offers discounts on many of the brands listed below. We'll see you on the (sustainable) mat. Yogasana calls its mats the "world's most eco-friendly," and indeed, they might just be. They're handwoven (using zero electricity!) in India and are made of 100-percent cotton—which rocks because if you've ever taken a hot yoga class, you know your mat can turn into an ice rink once you start sweating. Cotton is sourced from local farmers, and even the residual dye water is treated and used to water local vegetable fields and fruit orchards. Environmental responsibility is woven into every aspect of Jade Yoga's mission. Made from renewable rubber trees, none of its mats contain PVC, EVA, or other synthetics. Plus, to go the extra mile in reducing its carbon footprint, the company plants a tree for every mat sold—since 2006, through its partnership with Trees for the Future, more than one million trees have been planted. Jade makes awesome, sustainable blocks and straps, but the Harmony mat is the most popular product, beloved for its non-slip stickiness and grip. However, given that it's 100-percent biodegradable, if you're a gung-ho yogi who practices a lot, you may experience this mat degrade faster depending on how hard you work it. (Worth it!) Manduka mats have become a studio staple in the yoga world, trusted for their thickness and durability. All Manduka products are eco-friendly, from toe-socks to blocks, but the crown jewel is the Eko mat—it's made from non-Amazon harvested tree rubber, with non-toxic foaming agents and non-toxic dyes. It's substantial, sticky, and fully biodegradable. ($66; amazon.com)Made from all-natural rubber and jute fiber, Barefoot Yoga's Original Eco yoga mat is rougher to the touch than many, but that also means it's naturally non-slip. Given the superior traction—and the fact that it's made with no chemical additives—you'll find this mat at the top of all eco-friendly yoga must-have lists. The company also makes really awesome, hollow yoga blocks from sustainable bamboo. ($90; barefootyoga.com)Made with sustainable rubber, which comes from renewable, non-Amazon sources, the Para yoga mat from Hugger Mugger is sticky, grippy, and durable. The company's mission is built around sustainability, so you can rest easy knowing that you'll get the familiar support of a traditional sticky mat without junking up the planet. (Bonus: The name is super cute.) ($85; amazon.com)One of Prana's best products is the E.C.O. yoga mat, which is an acronym for "earth-conscious offering." Though not biodegradable, it is fully recyclable, as it's made with 100-percent thermoplastic elastomer (say that one five times fast) with a toxin-free manufacturing process. It's also UV-, PVC-, and chloride-free—and priced at $48, it's among the more affordable of the eco-friendly mats on the market. ($48; amazon.com)With sustainability at the center of its mission, Juru makes mats from cork, and straps from 100-percent cotton, so all of its products are eco-friendly and recyclable. The company is based in India but offers free global shipping on mats so you can get a great product without a crazy shipping cost. Fun fact: Cork is naturally antimicrobial, which means that means all of Juru's cork mats require far fewer cleaning products—another environmental win. You know those little non-slip nubs on most yoga towels? Well, they're made of silicone, which is non-biodegradable. In addition to great recyclable mats, Kulae makes an awesome, 100-percent recyclable towel called the zuSKa towel (the Sanskrit translation for zuSKa is "dry"). It's made of non-fading, super-absorbent microfiber, is latex- and silicone-free, and is as resilient as you are in that final balance pose. ($68; amazon.com)Every editorial product is independently selected by our editors. If you buy something through one of our links, we may earn a commission. But don't worry, it doesn't cost you anything extra, and we wouldn't recommend a product if we didn't love it as much as we love puppies. Health via Greatist RSS https://greatist.com/ December 31, 2018 at 11:13AM
Opioid Overdose Deaths Triple Among Teens, Kids
https://wb.md/2EVPPJ4 FRIDAY, Dec. 28, 2018 (HealthDay News) -- In the past two decades, opioid overdose death rates among U.S. kids and teens have tripled, a new study shows. Young children have either died from accidental ingestion of narcotics or from intentional poisoning. Meanwhile, teens have died from unintentional overdoses, using their parents' prescription painkillers or narcotics bought on the street, said lead researcher Julie Gaither, an instructor at the Yale School of Medicine. In all, almost 9,000 youth have died at the hands of opioids since 1999. "These deaths don't reach the magnitude of adult deaths from opioids, but they follow a similar pattern," Gaither noted. "As we consider how to contain this epidemic, parents, clinicians and prescribers need to consider how children and adolescents are affected and how our families and communities are affected," she said. For the study, Gaither and her colleagues used data from the U.S. Centers for Disease Control and Prevention covering 1999 through 2016. During that time, nearly 9,000 children and teens died from poisonings from either prescription or illicit opioids. About 40 percent of the deaths happened at home, the researchers found. Although deaths decreased in 2008 and 2009 because doctors changed their prescribing habits, deaths are now increasing as more teens are using heroin and fentanyl, Gaither said. The highest risk is among older teens, who account for 88 percent of those who died during the time of the study, the researchers found. But, tragically, even kids under 5 are dying from opioids, they noted. About 25 percent of the deaths to these young children -- 148 cases -- were intentional murders, Gaither said. More research is needed to understand the role abuse and neglect play in these deaths, as well as parents' own drug habits. While whites and males are those most likely to die from drug overdoses, other groups such as girls, blacks and Hispanics are catching up, Gaither said. Despite efforts to curb the opioid crisis among adults, not enough has been done to stop the opioid epidemic spreading to children and families, she said. Health via WebMD Health https://www.webmd.com/ December 31, 2018 at 09:36AM
The Essential Zen Habits of 2018
http://bit.ly/2LHpHTE By Leo BabautaAs 2018 comes to a close, I have to say … it’s been a year of depth but also chaos and blessings for me and Zen Habits. I’m grateful for the wonderful readers I have had for more than a decade now (all of you!), and for the journey I’ve been on and will continue in the coming year. Personally, a lot has been going on for me … here are some of the headlines from this year:
A lot of other things happened as well — my 19-year-old daughter Maia moved to Japan, my oldest daughter got a new job with Guampedia, my grandmother has been in the hospital for a couple weeks (she’ll live, but she’s in a lot of pain), I’ve been taking yoga classes taught by my beautiful sister Kat, and more. The Best Zen Habits Posts in 2018To wrap up this year, here are my favorite Zen Habits post from 2018:
My most popular tweet of 2017: Formula for when you’re unmotivated: disconnection, rest, a good walk, & reflection about what you deeply care about. — Leo Babauta (@zen_habits) March 25, 2018 And moreFor more best of Zen Habits:
Health via zen habits http://zenhabits.net December 31, 2018 at 09:01AM |
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