5 Healthy Reasons to Eat Chocolate (as if You Needed Them)

High-quality dark chocolate also comes with plenty of health benefits, meaning you can think of it as more than just a decadent dessert.

5 Ways to Stop Suffering from Financial Stress

In addition to life’s regular anxieties, many of us are also experiencing financial anxiety for the first time right now. Whether it’s because of election season, the weather, or future uncertainty, many of us are worried about money.  Luckily, there are some very simple ways to combat financial worries. Tackling this often means a change of mindset—and financial anxiety is no different. Here are five ways to cure your financial stressors. The Thief of Joy  Always remember that comparison is the thief of joy. It’s really easy to look at Instagram and think that someone else has more money than you—and by extension, a better, cooler life—because they’re on a nice beach vacation while you’re tied to the computer or because they bought an expensive pair of shoes during lockdown while you were budgeting. But remember that you can’t tell someone else’s financial situation by social media, nor should you care. Focus on yourself and stop comparing. Once you put down the phone, you’ll feel almost instantly better. Take the Wheel Anxiety often comes from feeling out of control or lost. The best way to manage those feelings is to be proactive and take action. First, pinpoint what it is that you’re worried about. Is it planning for retirement? Trying to navigate life insurance? Then do your research. Take a class online or attend a virtual lesson on the subject. Once you’re armed with knowledge, you’ll feel more in control and better equipped to address your specific anxiety.  Reality Check Sometimes we suffer more in our imaginations than we do in reality. Take a second to think about the worst-case scenario. What will happen if your paycheck is short this month? Will your family and friends be able to help? Will you be okay? Can you always find another job? The answer to all of those is yes. Don’t let your mind spiral to the point where there’s a disconnect between your fears and what might realistically happen. Also remember to deal with issues if and when they come. There’s no use in whipping yourself up over “what if” questions. Save the real worrying for when a problem actually arises.  Small Bites Don’t try to tackle all of your financial anxieties at once. If you’re anxious about a number of things, pick one to address first. It’s easy to feel overwhelmed if you’re anxious about, say, how much you’ve been spending on groceries, whether you’ll be laid off, and if your company is doing alright financially. Choose the stressor that’s easiest to manage first. Once you’ve gotten one anxiety under control, you’ll feel better to move on to the others. If you try to address them all at once, you’ll only end up feeling more overwhelmed and unsure of where to begin. And remember, not everything has to be dealt with right away. It’s okay to take time. Ask for Help This doesn’t have to mean spending more money on a therapist. Rather, use the tools already available to you, whether that’s technology or other people. Perhaps you ask your partner to hold you accountable by taking inventory of how much you spend each week, or you use a budgeting app to help you stay organized. It’s okay to seek out assistance. Sometimes anxieties worsen when we feel like we’re dealing with them alone. Even just talking to a friend about your anxieties can put your mind at ease.  Everyone deals with financial anxiety at some point. Remember that your anxieties aren’t unique and that there are resources out there to help cure them. Sometimes this is your own mind! Other times, it’s useful to use an app. Find whatever it is that works for you; it might even be a mix of things. Remember that a little of these feelings are good. It keeps us from overspending and impulse buying. You just don’t want your financial fears to get the best of you.

This Comedian-Turned-Health Coach Knows the Secret to Better Sleep and Easier Mornings

It’s really hard to not be happy in Jill Lawrence’s presence.

Simple Ways to Recharge and Reset This Weekend

In this new world of ours, it can feel like weekends don’t really exist anymore. When working from home, it’s hard to define when we are working, when we are parents, and when we are just ourselves. Finding even just five minutes of self-care often seems unattainable, and this constant stress can affect your entire body, causing headaches, aches, pains, and insomnia. But taking time for yourself is essential for your health.  At Nutritious Life, we believe unplugging is a priority; so much so that it has its own spot on our to-do lists (for good reason). If you’re struggling with work-life balance, planning a weekend (and we mean both Saturday and Sunday) to unwind or just have fun can be the mental health break you need.  To help you decompress, we’re sharing 10 simple ways to recharge and reset so you can (happily) conquer the days ahead.  Consciously Indulge Welcome indulgence with open arms by cooking your favorite comfort food or stirring up a sweet cocktail. Rewarding yourself is a form of self-care, and it may even lead to a healthier week ahead. A recent study found that people who associated chocolate cake with celebration lost more weight than those who felt guilty about eating it (we don’t use the word guilt here at NL). A much-deserved treat can put you in a positive mindset, and it’s a pretty tasty way to ring in the weekend. Skip the Schedule Don’t make the mistake of jam-packing your weekend.  It will only overwhelm you and lead to burnout. Instead, sleep in to help your body recover from those grueling weekday hours. Getting enough sleep boosts brain function, so prioritizing your zzz’s will set you up for a successful week. Try committing to rest rather than a handful of exhausting activities. Your energized weekday self will thank you for it. Bullet Journal  After a long week of staring at screens, pulling out a pen can feel therapeutic. On Saturday morning, release any thoughts into a journal so you can get out any lingering negativity from the week. A great method is bullet journaling which helps you track the past, organize the present, and plan for the future. This type of journaling allows you to record inspirations, reflections, and entries of progress toward your goals leading to better performance. Get Nostalgic Work-heavy weekdays can make us feel disconnected from people and things we love. Nostalgia is a powerful healing tool that can help you find meaning and increase social connectedness.  Reconnect by calling an old friend, or dig up objects that spark memories (old photo albums, a high school yearbook, or a family recipe). These purposeful actions will remind you of your passions beyond the every day, helping you attain a more meaningful life.  Pamper Yourself Embrace your definition of self-care with a pampering session. While getting a massage may not be in the cards at this moment, there are ways to plan some “me” time. Plan a morning yoga session to release tension, light a candle and soak in a bubble bath, or just relax with a good book. Whatever you choose, plan something special you’ll look forward to all week. It will make your hard work that much more worth it.  Declutter  This one sounds like work, but it can be really freeing. Organization is a great way to clear your mind and feel in control. Clutter overloads the visual cortex and interferes with its ability to process information, so a quick cleaning session can help you be more productive on Monday (and focus on the weekend fun). Start with something small like your purse, car console, or junk drawer. Enhance the experience by lighting a candle and turning on your favorite playlist. You’ll be surprised how therapeutic it really is. Turn Off the Tech & Get Outdoors We know you’ve heard this, but it’s worth repeating. Turn off your tech. How can you truly enjoy yourself if you’re tethered to work emails or random notifications? Research has shown when people “unplug,” they report feeling fresher and more recharged. Spend your time exploring and appreciating the world around you—go on a hike, garden, paint, swim, or stargaze! Just 10 minutes spent outdoors can improve mood and focus.  Give Back Giving back will lead to a more grateful, happy mindset. Just performing an act of kindness is the ultimate mood booster. Volunteer at a local animal shelter, bake treats for your neighbors, or teach a free class on something you love. Even better, it also benefits the well-being of others. You’ll enter the week having gained a new perspective and an uber-positive attitude.  Redecorate Amidst the chaos and stress of everyday life, your personal space should offer comfort and happiness. As we’re spending more time at home than ever, we may be in need of a refresh. Something as simple as rearranging the furniture or adding a bouquet of fresh-picked flowers can make you feel more creative or even clever. Studies have shown that rearranging your personal space can help you identify what you truly love, want, or need—offering relief in times of turmoil or heightened stress. Feeling extra adventurous? Try repainting your wall or furniture with a new color. Learn a New Skill If you’re feeling uninspired by the time Friday hits, spend the weekend exploring an exciting new skill. Having a hobby can help you get creative and raise your self-confidence. Pick something that will keep your mind engaged and your body active. Learn how to play an instrument, get creative with cross-stitching, walk around your town taking photos, or get adventurous with something physical like parkour or roller skating!

5 Ways I Learned to Love My Body at Age 50

As women, we spend a lot of time picking ourselves apart (My thighs are too big. I wish my nose was smaller. If only that jiggle in my belly would go away). But, what if we were to change our chatter? Rather than saying, “I’ll be happy if I fit into a smaller pair of jeans” or “I’ll look better if I just lose that 10 pounds,” look in the mirror and find the things that you love about yourself.  It’s taken me a long time—50 years to be exact—but, rather than continually trying to change myself, I’ve finally decided to love myself for who I am—on the inside and outside. I know this sounds simple (hard, but simple), but it completely changed the way I view my body. 5 Ways I Learned to Love My Body I Forgive Myself for Not Working Out Our bodies are like machines. They need to be fueled properly, they need rest and recovery, they need regular check-ups, and they need exercise. As someone who loves physical activity, I feel blessed to be afforded the gift of movement. But I have been guilty of beating myself up for missing a workout. I’m not saying that just because I’ve changed my perspective, I don’t sometimes struggle with taking a rest day. However, I know I need to give my body the recovery it deserves so I can perform better the next day.   When you’re feeling negative about missing a workout, stop! Instead, focus on what you did that was important (rested, chatted with a friend) and schedule some movement for the following day. I Know Food Is Not the Enemy I used to be afraid of food (don’t eat this! avoid that!). But, I want my body to be strong. That means putting the good stuff in. I’ve finally stopped counting calories, which can be detrimental to those suffering with disordered eating. Now, I think of calories as energy. I concentrate on listening to my hunger cues and consume what makes me feel the best. I try to eat a certain way during the week and relax a little more on the weekend so that I never feel deprived.  We also need to stop labeling food as good or bad, something I still struggle with. But when I indulge now, I try to enjoy the experience and not associate it with guilt (I know, easier said than done). I Don’t Compare Myself to Others No matter who I meet, I tend to notice their most attractive attributes (flawless skin, long lashes, or beautiful smile). I never see anything negative. Yet when I look in the mirror, I notice every wrinkle, every flaw. Now, instead of criticizing myself, I try to replace those mean words and thoughts with useful, empowering language like “strong,” “captivating,” or “bright.” It doesn’t always work, but with practice, I’ve learned to look at things differently.  Now, I wake up in the morning, look in the mirror, and consciously pick out at least one of my best attributes. Try it! I promise it will change your outlook. Plus, when you notice these things in yourself, chances are others are noticing it, too. I Surround Myself with Positivity I attribute some of my acceptance to my husband. Of course, we all want to learn how to find that confidence from within. But, I do recommend surrounding yourself with people who build you up rather than put you down. Sometimes, people’s own insecurities can cause them to criticize subconsciously. As I age, I’m more selective with who I like to spend my time with. I prefer positive, open-minded, accepting friends who are genuinely happy for my successes and there to support my failures.  When negative thoughts start to surface, I quickly find something else to focus on. One way is giving back: After a day of volunteering, I feel pretty silly for worrying about my muffin top. Or, when I’m training a client and they tell me they feel better, I also feel better.  Instead of focusing on the negative, I celebrate something every day. Before I go to bed, I think about something that made me happy that day. I Remember What Truly Matters In the midst of life’s most stressful moments, I remember to recognize what I do have. I cherish my family and friends, my career, and my health. I still have days when I feel fat, think negatively, and hate my hair—but they don’t stop me from reframing it to find the positive. I choose inner happiness now, and hopefully you won’t have to wait 50 years to embrace yours, too.

3 Tips to Embrace the Power of Saying “No”

Some of the most successful people in the world say no to most things.

According to a Spiritual Medium, Your Energy Might Be “Stuck”

Plus, how she recommends you deal with that—for less stress and more happiness.

5 Tips to Preserve Your Mental Health During the Holidays

The holidays are wonderful because it’s a time dedicated to giving back to our loved ones and to our community, but it’s also a time where we can become too hyper-focused on meeting the needs of others and slip on taking care of ourselves in the process—the lines between self-care and self-medicating start to blur. It’s imperative to always keep yourself at the top of your to-do list, especially during the busy holiday season. To get yourself in the habit, think of your mental health as hygiene and give it the same priority you would with a workout plan or even brushing your teeth. It is essential to take care of your mind on a daily basis and the best way to do this is by creating an actionable plan for ensuring that each day you do what you mentally need—hydrate, sleep, eat healthy, take time to reflect, move your body, and connect with people.   Below, I’m sharing my top five tips for making your mental health a priority during the holidays (and beyond) to hopefully help kick-start your own mental hygiene routine.  Beginning and end-of-day routines Once my day gets started it can feel like it has a mind of its own. That’s why I set aside 30 minutes at the start of each morning and at the end of each night where I can do my simple rituals—wash my face, brush my teeth, take my vitamins, take my PYM Mood Chews, journal for 5 to 10 minutes, stretch, and drink a glass of water. While this isn’t a holiday-specific tactic, finding that time each day to concentrate on your needs is the first small step to gaining strong mental hygiene habits.  Focus on nourishment The holidays are not the time to worry about dieting, but it is important to think about nourishment. This means don’t worry about your waistline, do worry about getting the right nutrients, sleep, water, and air. Eat the festive cookies and then have a side of vegetables, drink the eggnog and then wash it down with a big glass of water, make your shopping list and then take a few deep breaths. Too much sugar and carbs inevitably sends anyone on an energetic roller coaster throughout the day, but if you’re doing other healthy habits it should counterbalance that holiday rush. Also, in the name of sleep, I suggest keeping your sugar and carb intake to the earlier hours of the day, otherwise it can disrupt your slumber and have you waking up tired the next day. Sleep is nourishment for your brain, so don’t skimp. Being tired makes anxiety all the more likely.  Don’t get SAD We live in a fast-paced and frankly chaotic time and it can be hard for our bodies to keep up. There are a few key areas that I suggest supplementing when it comes to mental health. First, vitamin D is something our body primarily gets from sun exposure, but chances are during the winter months you’re not hanging out in the sunshine as often or the sun is too far away to be powerful enough to do its job. Without enough vitamin D, you could get Seasonal Affective Disorder (SAD), which legitimately makes you feel sad.  Second, I suggest taking a compound of amino acids, GABA and L-Theanine, which I find essential for taming the stress, overwhelm and anxiety I feel during the holidays. They are naturally occurring in our bodies and in foods, but it’s hard to get enough concentrated naturally to make an impact, so I take a daily chewable that’s made by PYM. In full disclosure, I’m a cofounder of PYM, but I created this product because it was impossible to find an effective and delicious way to get these supplements I already relied on. Lastly, I’ve personally found 5-HTP, which helps the body regulate how much serotonin it produces, helps stabilize my mood. Note, I’m not a doctor or nutritionist, so you should consult your medical practitioner and do your own research, this is just what works for me! Holiday fun vs self-medicating During the holidays, it’s easier to write-off toxic coping mechanisms (i.e. avoidance or drinking) in the name of festive fun. The simplest way to navigate this is asking yourself “why?” Why is it that you’re choosing to_____. If the answer is to escape or avoid thinking/feeling bad/sad things, then you’re probably self-medicating. Overspending, overindulging, and straight-up ignoring inevitably lead to things being worse than wherever you are now. Tough love. If all you can do right now is acknowledge your thoughts and behavior, that’s still a step in the right direction. Seeking community programs or therapy is a great way to start exploring and addressing these habits. Complaint gratitude I know you know already—there’s no shortage of people telling you to account for what you’re grateful for and it would be borderline obnoxious if it wasn’t so damn wholesome and legitimately effective. Here’s my spin on it: complaint gratitude. When I find myself complaining, annoyed, or facing a problem, I try to reframe and ask myself why I’m lucky that I get to have this issue. For example, let’s say a friend or significant other breaks up with you. With this practice, I would say to myself “I’m lucky this person showed me their priorities, and now I have the space to find someone who equally values me as I do them.” Or when I feel sick, “I am lucky that I don’t feel this way all the time and overall I am in good health.” I know not *everything* can or should be spun like this, but when it comes to the little things you find yourself hung up on, it’s helpful to try to find a way to take a step back, look at the big picture, and find gratitude in the fact that you have the luxury of having that problem. I hope these quick tips at the very least get you thinking about what your

Declutter Your Kitchen, Make Healthier Choices (Yes, Really. And Here’s Why!)

Quarantine life has had one positive effect on my brain: it’s given me the opportunity to declutter my house and my life.  Decluttering has improved my mood and my eating habits, and it has decreased my stress level.  Cleaning out clutter helps me move forward on many levels. Purging items I haven’t used, or are not likely to use, helps elevate my overall outlook. The Science Behind Stress and Clutter In a 2019 New York Times article entitled, “The Unbearable Heaviness of Clutter,” Joseph Ferrari, a professor of psychology at DePaul University in Chicago, says, “Clutter is an overabundance of possessions that collectively create chaos and disorderly living spaces.”   Ferrari’s research team found that clutter can negatively impact mental well-being, particularly in women. Additionally, among older adults, clutter problems were also associated with life dissatisfaction.  Why?  Research shows that our brains don’t respond well to disorder. Constant visual reminders that things are cluttered and disorganized reduces our ability to focus and drains our cognitive resources.   RELATED: How to Finally Organize Your Freezer According to experts in organizational behavior, a chronically cluttered home environment can lead to a constant low-grade “fight or flight” response, increasing our cortisol levels and making us feel stressed. Cortisol is the primary stress hormone best known for producing the “fight or flight” response. It works with parts of your brain to control mood, motivation, and fear.   What’s more, increased cortisol levels can disrupt a number of your body’s processes, and lead to things like: Anxiety Depression Digestive problems Headaches Heart disease Sleep problems Memory and concentration impairment Weight gain That’s why it’s so important to learn healthy ways to cope with your life stressors, and eliminate them where possible. By keeping clutter around, you give your body a constant reaction to stress. Recognizing this and then taking steps to care for yourself both emotionally and physically helps you take steps toward a healthier life.    Clutter in the Kitchen In a research study entitled, “Clutter Chaos, and Overconsumption:  The Role of Mind-Set in Stressful and Chaotic Food Environments,” researchers from Cornell University’s Food and Brand Lab had 101 female undergraduate students participate in either a standard kitchen condition, or in a chaotic kitchen strewn with mail, newspapers, and unwashed dishes. Participants were asked to recall a time when they felt in control, or a time when they felt out of control. They were then given an all-you-can-eat snack supply of cookies, crackers, and carrots. The researchers found that the women in the messy kitchen, who wrote about being out of control, ate twice as many calories from cookies than women who wrote about being out of control in the clean kitchen—an average of 103 (cookie) calories versus 61 (cookie) calories, respectively.  The study suggests that a chaotic environment can create a vulnerability to making unhealthy food choices, and that one’s mindset in a given environment can trigger—or buffer—against vulnerability.  Armed with this research, I decided to tackle my own kitchen.  Like all of us these days, I am trying to make fewer trips to the grocery store each week. I felt that having an organized kitchen before I went grocery shopping would help me feel more in control. I also have a habit of repurchasing items, especially spices and items I don’t use every day. I found that making a list of what I have and a list of what I need helps keep me focused.   Since my reorganization, I actually look forward to grocery shopping and returning home to my “new” kitchen. It really elevates my mood when I open my refrigerator, kitchen cabinets, or pantry and see everything in its place. Declutter Your Kitchen, Make Healthier Choices  When we are better organized, we feel more productive, and we are able to rely on better coping strategies and spend less energy worrying about how to avoid certain habits or food choices. Organized cupboards and refrigerators don’t distract us and derail our attempts to eat better meals or snack on healthier options. I find that order helps keep me more motivated to do more food prep. In fact, sometimes it’s a pleasure rather than a chore.  If reorganizing your kitchen seems like a heavy lift right now, start small. If you are like me, and most people I know, completing a smaller task that heads in the same direction as you want to go can make you feel more energetic and ready to keep moving forward. Here are a few ideas: Try rearranging that “junk drawer” in the kitchen, the one that seems to accumulate everything that comes into the house. Clean off countertops, leaving only the things you use every day or that bring you joy. Toss out all expired dressings, sauces, or marinades. (While you’re at it, say goodbye to any condiments that don’t fit into your Nutritious Life, like sugar-laden or highly processed options.) Listen, I know what it’s like to have a house that seems like it’s in disarray, but I also know you can take control of it and free up your mind to concentrate on what’s really important: Your good health. I have a plan that will help you declutter your way to a nutritious life.  Sign up for a free consultation, and we can discuss ways we can work together to get you back on the path to a nutritious life. Image: Shutterstock

Signs You’re in an Unhealthy Relationship

If you’re reading this, you might be wondering whether the relationship you’re in is healthy. It’s normal to question our relationship now and then, to argue from time to time, and for both people involved to say or do the wrong thing sometimes. After all, we are human.  When the arguments become more frequent than the laughs, or when one or both partners feel neglected, unrespected, or even unsafe, that’s when you may want to take a closer look at how healthy your relationship really is. We interviewed experts who shared warning signs to be on the lookout for, tips for addressing unhealthy patterns—and how to know when to run as fast as you can from a relationship. Warning Signs to Watch For Your relationship is a secret. No, your partner doesn’t need to carry around a picture of you in their wallet and show it to everyone they meet, but if their BFF hasn’t met you yet, who else aren’t they telling about you? If you just started seeing each other, then this isn’t a big deal, but if it’s been a few months, you might want to ask what’s up with the secrecy. “If you’ve been dating regularly for three months or more it’s typical that you meet the significant people in each other’s lives,” says Julianne Cantarella, MSW, LSW, Certified relationship coach and matchmaker. “This includes family, longtime friends, and even coworkers. If the person you are dating is avoiding an introduction to the significant people in their life that’s a red flag and a clear indication they are probably not the one.” You’re constantly arguing with your partner. Sure, it’s totally normal for couples to bicker now and then about things like whose turn it is to cook dinner or what to watch on Netflix. It’s also normal to have bigger fights about sex and money and when one or the other isn’t feeling appreciated. Communication isn’t always pretty. But when the fighting gets to the point where it feels constant and even exhausting, that’s not normal; that’s not healthy. It isn’t normal to feel like you’re walking on eggshells around your partner all the time. “Constant fighting or bickering is a huge flag that either you’re not a match or not a match anymore,” says Julianne. Your partner won’t commit to the relationship. If your partner isn’t ready to commit when you are, they’re probably not “the one”. It doesn’t mean they are a bad person; they just aren’t necessarily the person for you. “It might not (and likely doesn’t) have anything to do with you,” says Vanessa Ringel, neuroplasticity coach and founder of GRAVITĀS. “They may not be ready to settle, there may be some incompatibility at play that you’re not aware of, or they might have trauma from past relationships. What matters is that you don’t invest your valuable time and energy in someone who isn’t able to reciprocate, and who will unwillingly block you from finding the person who would.” Ask yourself: Is that really a relationship you want to invest any more time in? Your partner brings out the worst in you. Relationships aren’t always easy, but your partner shouldn’t make you act in a way you typically wouldn’t. You may be in an unhealthy relationship if “you bring out the worst in each other, and being with this person is exhausting,” says Rory Sassoon. It’s not a healthy relationship if “you’re constantly talking about how to fix your relationship, and most importantly, you really don’t feel that you like each other fundamentally as people,” says Sassoon.  It’s important to be with someone who brings out the best in you. While you won’t be at your best every minute of every day, your partner should be there to support you so you can be your best in the areas of your life that matter most. “Are you neglecting your health, finances, friendships, children, family, dreams? That is your warning sign that something is wrong in your relationship,” says Laura Day, New York Times Bestselling author and practicing intuitive. Signs of Mental Abuse: Criticism, Humiliation, and Control “When people show you who they are, believe them the first time.” ~ Maya Angelou According to thehotline.com, “Approximately 84% of victims (of domestic violence) are psychologically abused by their partners.” Chances are, you did not go looking for a relationship where you would constantly be put down and made to feel worthless, stupid, or just plain crappy. If your partner is insulting you and calling you names that make you feel bad about yourself, these are signs of mental abuse. Unfortunately, “this type of abuse can sneak up on you, and sometimes isn’t as easy to spot as physical abuse,” says Susan Trombetti, matchmaker and CEO of Exclusive Matchmaking.  Cantarella weighs in on how it is easy to miss the warning signs of mental abuse, adding, “Sometimes it’s hard to recognize negative behaviors or if you are being mentally abused. This behavior can be insidious and introduced slowly over time. What might start out as a “joke” can end up being used as a way to control you, shame you, or make you feel as if you are the problem. If your partner is humiliating you, constantly criticizing you, controlling you, shaming you, blaming you, or Isolating you from your family and friends, these are all examples of mental and emotional abuse. Another example could be trying to control you by monitoring your coming and going, checking your phone, or controlling your finances.” Additional examples of mental abuse include “a lashing out or neglect, or “punishment” following any behavior your partner does not agree with,” says Ringel. “Or, you may notice your partner lies to you, especially about important things, and that when you confront him or her, it gets turned back on you, as if the lying is your fault.” Beyond mental and emotional injury, abuse in a relationship can also directly affect us physically. “Our body is a very good barometer