Mental Health

Three Proven Health Benefits of Friendships (Backed by Science)

Human connection is integral to your well-being and when you’re in a healthy relationship with family, friends, or acquaintances, there are very real health benefits you can experience for yourself. We know that when you love more (one of our 8 Pillars), you live a more nutritious life so here are three science-based facts about the health benefits of friendships that you don’t want to miss. 1. Friendships Can Boost Immunity & Lifespan According to a study from the American Psychological Association (APA), strong support from your social connections may protect you from illnesses caused by stress. How is this possible? Activities that strengthen close connections — like fun or meaningful chit-chats, laughing, kissing, hugging, and bonding with friends — releases feel-good hormones like oxytocin, dopamine, serotonin, and endorphins. These hormones positively impact your mind, mood, and body. They also improve immune function as they lower cortisol levels (AKA stress-induced hormones). Maintaining healthy friendships is beneficial for your health in long-term ways, too. As you find peace, calm, and genuine happiness with friends, the release of the feel-good hormones mentioned above decrease inflammation. This leads to lower risks of illnesses like cardiovascular diseases, gut-health problems, cancer, and depression. According to Harvard Health Publishing, one study shows an increase in mortality risk for people who do not have strong relationships leading to premature deaths from all causes by 50%. TLDR: Having friends may actually tack more years onto your life! 2. Friendships Enrich Your Emotional Well-Being Having friends or *friends* (if you catch our drift) to offer you a safe space for raw conversation or a shoulder to cry on is an essential resource when dealing with life’s many challenges. This emotional support fosters trust and a sense of belongingness between friends. The desire to feel accepted and valued is innate, rooting from the time of conception between mother and child. Longing for attention and attachment with another human being goes on across the lifespan giving a sense of purpose and a more positive outlook about life and relationships according to Psychology Today. So keep in mind that creating time to be with a girlfriend or maybe sending a quick text message to check in can play a massive role in building a supportive relationship. And guess what? It’s a two-way street! A recent study shows that your availability to listen and provide support to a friend can boost your health. Talk about a mutual benefit! RELATED: 5 Ways To Build Stronger Friendships 3. Strong Friendships Can Improve Your Self-Esteem The Cambridge Dictionary defines self-esteem as “belief and confidence in your own ability and value.” It is your perception of yourself — whether it be negative or positive. How does friendship influence the way you view yourself? In a meta-analysis published by the APA, researchers explored how positive relationships boost self-esteem. They found that strong and healthy social relationships mold the development of self-esteem in people ages 4-76. On the other hand, poor relationships can negatively reinforce your self-esteem. An unhealthy self-perception can accumulate from childhood and may continue through adulthood. The good news? You can always start building stronger friendships — a relationship that will help you develop self-love and empathy for yourself and others. And if you ever find yourself thinking of that one friend who naturally brings out the best in you, that friend who nourishes your soul, then that means you found the one. He or she’s a keeper! The healthy choices you make daily, and the small habits you form are just as crucial as choosing friends and people you let into your life. Evaluate and look at them closely—do they make you feel good or stressed out? That should give you a hint. Remember, healthy relationships are one of the keys to living a Nutritious Life. Read this and plan ahead with your besties this coming World Friendship Day: Celebrate International Friendship Day the Nutritious Life Way For more tips on how to build happy and strong relationships plus a fulfilling sex life (yes, please!), check out our LOVE MORE top stories here. (Image: Shutterstock)

How Simone De La Rue Conquered COVID Anxiety and Kept Her Fitness Empire Intact

Celebrity trainer Simone De La Rue knows a thing or two about surviving. Coming out of the pandemic with her fitness empire intact, De La Rue learned that transformation is essential–especially as the entire world continues to go through waves of shutdowns while the coronavirus morphs and evolves. De La Rue created her signature dance-based fitness method, Body By Simone, 10 years ago after retiring from a professional dance career that led her to the stages of Broadway, London’s West End and her native Australia. Her high-energy, cardio-based dance workouts have been a hit with celebrities (she counts Jennifer Garner, Reese Witherspoon and Sandra Bullock among her clients) and non-celebs alike. De La Rue credits part of that success to the joy and empowerment that she and her staff have worked hard to cultivate. “Exercise is exercise,” says De La Rue. “Any trainer can tell you to do some jumping jacks, but I always wanted to sell a feeling, not a piece of equipment.” We caught up with De La Rue recently and talked about her winning recipe for fitness, surviving a pandemic through transformation and what appearing on “Revenge Body with Khloé Kardashian” taught her and more. Read on for an edited version of our chat. Simone De La Rue’s Secrets to Surviving in Fitness and Life Nutritious Life: How would you describe your unique brand of fitness? And what inspired you to begin your Body By Simone brand? Simone De La Rue: Ten years ago, I was a professional dancer on Broadway and had an aha! moment when I realized I wanted to take control of my destiny and be able to create something for myself. The seed was planted then. Suddenly I realized, why not teach anybody to dance? People get intimidated and frightened by dance. Dancing was always my joy, my passion, my love. It was a chance to express myself creatively. I wanted everyone to experience that. So I decided to take all of the forms of dance and strength training that were part of my life (yoga, pilates, cardio) and all the things that dancers do to keep their bodies in condition to perform eight shows a week, and share it with others. In the process, I found my clients became very strong. I found women started coming to this one-hour class to release the tensions of their lives. And in that process, they developed their own dancer’s body. Why do you think your workouts have become so popular that you’ve managed to create an empire around them? What is it about them that appeals to women? In my studios, I work hard at choosing the people on my team. We create a loving space where women can come in and feel supported. We work hard to make exercise fun and joyous. We don’t take ourselves too seriously. It’s a community that lifts one another up, and in the process of doing these workouts, you might drop a few pounds and gain some muscle. But it was always ultimately about creating a safe space for women to feel empowered. Since you were a Broadway dancer, the dance cardio part of Body By Simone makes sense. But what about the trampoline? What led you to incorporate that into your brand? With dance cardio, the impact can be hard on the body, especially after pregnancy. Hip and knee injuries can happen. With trampoline, people can still get their heart rate up while protecting their joints in the process. Arms, abs, lower body, everything gets a workout on the trampoline. It also forces you to engage your core while getting the blood flowing and draining the lymphatic glands. So there are many advantages to a trampoline workout. You have a new course out. Tell us about “Transformation From Within” and how and why you created it. Did the pandemic play into this at all? (Image: Simone de la Rue) A. I’ve evolved as a person and there were times throughout the pandemic where I thought I was going to lose my business. (All the studios were closed for 18 months and we still had to pay the rent.) I was suffering from depression, anxiety, and stress and I realized that everybody was going through this during the pandemic. Like I said, exercise has always been about the feeling. During the show “Revenge Body,” people wanted to lose 40, 50, 60 pounds, but it was never about the weight. Everyone knows you shouldn’t eat a whole pizza in one sitting, that you need to drink water, and move your body. But what was stopping people from doing healthy things? I realized there was always a reason, a past trauma, some kind of block. The weight loss wasn’t happening because they needed to do the inner work first. It’s about changing the patterns and behavior that you learned somewhere along the way, that stopped you from replacing them with good behaviors. It’s about looking yourself in the mirror, really loving what you see, stopping the negative self-talk and transforming it to positive. What advice do you have for countering the temptations of the holidays? Or countering weight gain this time of year? Life should be a balance. Health and wellness should be a lifestyle, not a quick fix or fad. People always obsess over the secrets to weight loss and always ask me what I eat. The emotional torture and punishment we inflict on ourselves for eating something sweet, for example, really creates an unhealthy attitude. The focus should be on fueling your body with delicious food so that you have the energy to run and play with your child or to go for a run. We should focus on being present during the holidays and enjoying the moment. As long as you have a healthy attitude towards food and exercise, it’s OK to allow yourself to indulge a little during the holidays At NL, we like to talk about “indulging consciously.” In other words, there’s no reason

Sleep Procrastination: What It Is and How to Stop Doing It, Pronto!

Sleep procrastination. Have you ever heard of it? Even if you haven’t, chances are you’re doing it, at least some of the time. Let’s dive into sleep procrastination so you can spot this snooze-wrecking habit—and bust it for good! What Is Sleep Procrastination? According to this Instagram post by our friend Dr. Michael J. Breus, AKA The Sleep Doctor, sleep procrastination is when you put off bedtime to reclaim personal time. You might find yourself: Scrolling social media Watching Netflix (or an endless loop of cat videos) Reading Online shopping Engaging in an abundance of other non-productive, time-sucking activities Not that all of these things are non-productive, of course. But if you’re not careful, before you know it, you’ve lost track of time and you’ve cut into your precious sleeping hours. As we know from the Sleep Deep pillar of the 8 Pillars of a Nutritious Life, poor sleep quality and quantity trickle down into our daily lives. No bueno! So what is one to do? How to Avoid Sleep Procrastination Your first step should be to calculate your bedtime, then work backward from there. This article shares with you the exact process that Dr. Breus advises, based on REM sleep cycles. Once you have your ideal bedtime, use these tips to create a plan for avoiding sleep procrastination: Make time for yourself throughout the day—and earlier in the day!—so you’re not trying to squeeze in “me time” late at night Set an alarm to turn off your TV or electronics Have an accountability partner who will make sure you’re sticking to your plan Try a “power-down” hour before you go to bed More from our founder Keri Glassman, RD, and Dr. Michael Breus Want even more sleep procrastination tips? Check out this discussion between Nutritious Life founder Keri Glassman, who is a Registered Dietitian Nutritionist (RDN), and Dr. Michael Breus: View this post on Instagram A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) (Image: Shutterstock)

7 Steps to a Healthy Divorce Plan

There is no doubt that many couples have struggled since COVID hit—and for understandable reasons. Unemployment, financial stress, home schooling, death of loved ones, mental health issues, and mandated quarantining have all added stress to even the strongest couples. A recent survey found that about one-third of couples have faced damaging traumatic stress in their marriage over the course of 2020. There are conflicting reports as to whether the divorce rate is, in fact, increasing. However, some experts are stating that the spike is imminent in 2021. Communicating with your partner, trying to work through issues, and seeking out counseling should always come before rushing to leave the marriage. But, not all relationships are meant to last—and, sometimes getting a divorce is actually an act of self-care. In the end, staying in an unhealthy relationship can cause severe damage to your mental health. We spoke with divorce lawyers and couples therapists to learn how you can set yourself up for a healthy divorce plan and protect your mental health during this challenging time. STEPS TO A HEALTHY DIVORCE PLAN ARM YOURSELF WITH KNOWLEDGE “Learning how to live again as a newly-single person after years of being in a marriage can feel jarring,” explains Sabrina Shaheen Cronin, Founder and Managing Partner of the Cronin Law Firm. “The best way to prepare is to make sure you understand yourself and your needs, take care of yourself mentally and emotionally as best you can, surround yourself with positive and supportive people, and learn how to discern who to trust moving forward.” If you are currently going through a separation or divorce or are heading down that path, it’s important to be prepared for the mental strain that is coming your way. Finding a good therapist is just as important as obtaining your lawyer. In addition to protecting your mental health, looking at your finances should be top of the list. In an ideal world, the process would be simple and all of your assets would be divided equally. But, this isn’t always possible for a number of reasons such as children or prenuptial agreements. To start preparing for the business side of divorce, you’ll need to start by gathering all the financial information you have (both yours and your spouse’s). This way, when you’re going to speak with an attorney or mediator, you can answer specific questions, and they can provide you with answers and realistic expectations. If you’re the one making the decision to divorce, Cronin advises to make sure you’re in the best frame of mind possible to make thoughtful, well-informed decisions rather than acting impulsively. “Meet with different lawyers to find out what it will cost you to retain the lawyer with whom you feel most comfortable,” says Cronin. COMMIT TO MOVING ON AND LET GO OF BLAME “Couples divorce when they feel defeated in their efforts to reach mutual understanding, and often struggle to truly let go of the need and hope to be understood on their terms,” says Dr. Orna Guralnik from the SHOWTIME documentary series COUPLES THERAPY tells Nutritious Life. She explains that this is accompanied by a difficult mixture of anger and a sense of shame and failure. “The worst divorces are those that actually never really end, in the sense that people remain stuck in using their ex-partner as an object to project upon and blame for their suffering,” continues Dr. Guralnik. Instead, she recommends we try and focus on forgiveness. While this may seem impossible at times, it’s a healing process that can provide a deeper, and sometimes faster recovery. Try and let go of blame and learn to respect each other’s own needs—and remember who the ex-partner actually was and is. “When people let go of blame and make room for mutual respect and compassion, they can establish a deep and meaningful post-divorce relationship that has its own beauty,” she says. TAKE OUTSIDE ADVICE WITH CAUTION A lot of people around you are going to try to give you advice. While it may be from a place of love, their words may only confuse or incite you. “Sometimes, even the most well-intentioned friend or family member only makes matters worse,” Cronin says. “Heeding legal advice from the sidelines is also not recommended because no one truly understands the process and the nuances of your case like your lawyer does.” If you’re really looking for support, therapy is usually the best route. “Understanding your feelings with a mental health professional can give you the proper tools to take with you on your next steps,” says Lauren Peacock, best-selling author of “Female. Likes Cheese. Comes with Dog.: Stories About Divorce, Dating, and Saying “I Do” and the creator of The Divorce Case subscription box. “If this is not an option, confiding in a close friend about your struggles and even journaling these feelings often helps.” THINK OF OTHERS IMPACTED If you share children with someone, you’re going to remain connected on some level. “I counsel many clients to understand and accept that although you’re divorcing, you can remain family,” Cronin explains. “It may take some time to put aside hurt feelings, but for the betterment of your children and the overall feeling of peace among the chaos, it is far better to remain friendly than bitter enemies.” All experts advise talking to a therapist about how to speak to your children regarding the changes happening. It is also recommended that children speak to a counselor to discuss this challenging and emotional time. BE STRONGER THAN YOUR CIRCUMSTANCES “If you are lonely, depressed, or feeling anything other than at peace in the marriage, you should work on yourself first.” says Cronin. Along this journey, it is important to remember that while this part of your relationship is ending, you still cared for this person. You may have had children together and will forever be in each other’s lives to some degree. Showing empathy along the way, even in the most difficult moments, can help not

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

7 TikTok Mental Health Advocates To Follow Right Now

I don’t think any of us thought COVID-19 was going to still be here today. No one could have predicted two years ago that we would still be battling this global pandemic in 2022. For many, this dystopia has caused an increase in anxiety and stress. In fact, the prevalence of anxiety and depression increased by 25% across the globe in the first year of the pandemic, the World Health Organization (WHO) announced recently. We turn to our phones, only to find an endless blast of negative (and somewhat scary) news. While turning off our devices can give us a momentary reprieve from the barrage of news updates, there is a golden corner of social media where positivity and comfort thrive called #MentalHealthAwareness. The helpful content living under this hashtag is full of tips, techniques, and support. It blows up in May when the popular video-sharing app, TikTok honors Mental Health Awareness Month by sharing advice from advocates. Some great professionals post videos in an effort to open up an unbiased conversation, and console those in need. Looking for a little inspiration ourselves, we’ve rounded up 7 impactful, mental health TikTokers who remind us that it’s OK not to be OK. In fact, these advocates prove just how normal (and not alone) we all are.

Sara Auster’s 20-Minute Sound Bath You Can Do Anywhere

My work and teaching method uses sound and deep listening as a tool to access meditative states. A sound bath is a deeply-immersive, full-body listening experience that intentionally uses sound to invite gentle yet powerful therapeutic and restorative processes to nurture the mind and body. A sound bath can be helpful for anyone who wants to access the benefits of meditation, but may be intimidated by the so-called “rules” of meditation. Instead of a meditative practice that requires you to sit up straight, have a point of focus, recite a mantra, or count your breaths, to fully participate in a sound bath, you simply need to show up and listen. Finding space to listen in a world as active, over-stimulated, and noisy as the one we inhabit can be a challenge. Even the best listeners among us can struggle to quiet the mind and be fully present. But, when we tune out constant status updates, non-stop news cycles, and instantaneous access to every song/movie/show ever made, we can clear mental space to listen deeply and truly rest. A sound bath can help to relieve the effects of stress on the mind and body. Practicing this with regularity, you will be able to downshift into the body’s natural relaxation response, helping to lower blood pressure, improve heart rate, and breathing. When you sink into a sound bath and guide your awareness to your listening, you allow your brain waves to slow. You’ll shift from a more active state to a more relaxed, dreamlike state. The sounds introduced during a sound bath are an invitation into a deeper state of consciousness, and an opportunity to unplug from external stimuli in order to gain perspective on what’s going on within you. The goal of the experience is to invite deep rest and relaxation while exploring self-inquiry and self-discovery. Intrigued? Here’s a 20-minute sound bath you can try at home: STEP 1: Open Spotify and cue up my single, Awake, on my album, Namora. Get comfortable, either seated or lying down. Choose a position where you can be still for about 20 minutes. STEP 2: Close your eyes (or cover them with an eye mask) and take three deep breaths. Inhale for 4 counts through the nose and exhale through the mouth. Then, return to the natural breath. STEP 3: Turn your attention to your listening. Focus on the sound and the contrast it leaves in the room after it fades away. STEP 4: Let the sounds you hear anchor you in the present moment. Try not to get caught up in judging what you hear or analyzing the sounds; just listen, observe, and experience them. If you become restless or other thoughts come in, acknowledge and allow them but do not react to them. Stick with this for the length of the recording. STEP 5: Become aware of the space around you. Consciously become aware of the space in front, behind, and to the sides—even above and below. Allow yourself to feel as if your mind is expanding into the space surrounding, and even expanding outside of the room. STEP 6: When the recording is complete, allow yourself to sit in silence for one to two minutes. STEP 7: Gently make small movements through your body, and slowly open your eyes. Now, observe how your awareness has shifted from the beginning of the practice. (photo credit: Sara Auster)

How to Plan Your Day Around Peak Brain Performance Hours

If there’s one word we can all relate to right now, it’s change. Each and every one of us has experienced more transition and uncertainty in the past few months than we have in years or maybe, ever. The good news is, we’re in it together. And Tiffany Cruikshank is right there with us. For the Yoga Medicine founder, COVID-19 has brought about major changes in her business model, forcing her to bring her renowned yoga teacher training completely online. Working with over 25,000 patients, Cruikshank knows a little something about healing. She views her newfound challenges as blessings in disguise—pointing out positives like being able to reach a broader market virtually, and having the opportunity to optimize her schedule while at-home. Perhaps her favorite recovery technique of all? Yoga. “I feel strongly that exercise you enjoy is important, not only so you stick to it but also in its effects on our musculoskeletal system, physiology and mental health,” she tells Nutritious Life. “Yoga is wonderful for a home practice, my favorite part is that you don’t need any equipment.” Cruikshank’s practice actually began at home in 2003, where she led informal trainings to local teachers in her area. Today, she offers hundreds of online classes at YogaMedicine.com, making it accessible to anyone in need of a mindful break. She opens up to Nutritious Life about her layered fitness philosophy, the ingredient that’s in almost every meal she eats, and the simple breathing technique that has saved her from stress. How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? What hasn’t changed is the better question. My schedule used to be planned out a year or two in advance and now everything is changing all the time. The biggest challenge for me was moving all of our Yoga Medicine scheduled trainings online. I was unsure about it and overwhelmed at the idea at first, but it’s been really well received. People love having the content online to do at their own pace and come back to anytime. Our students get to save a lot of money that they would have spent traveling to trainings with us. We get to reach a broader market that wouldn’t otherwise have access to travel to and attend trainings. What are some of your tips to stay focused? Especially now. Having a schedule is key for me. Having cozy workspaces around my house, even just small nooks or chairs. Keeping the house tidy is important for my mental clarity. I’m a smell oriented person so I love essential oils- some of my favorites for focus are sandalwood, geranium, lime, frankincense, ylang ylang, wild orange and spruce. I do afternoon meditations when my brain goes fuzzy. Do you prefer to workout in the morning or evening? I used to be morning only but I’ve become more of a late morning or early afternoon person these days, now that I can control my schedule a bit more at home. I prefer to use the morning for brain work since I’m most efficient then, usually I’m writing or creating courses or content then. When I feel my brain fading around noon, I start to move. What is your fitness philosophy? I feel strongly that exercise you enjoy is important, not only so you stick to it but also in its effects on our musculoskeletal system, physiology and mental health. It should be enjoyable in some way, maybe creative, stretch your limits and be something that makes you feel better. There tends to be this pervasive mentality in the fitness world of having to beat yourself up to get in shape and I just don’t buy into that. How often do you exercise, and what’s your workout of choice? I exercise daily, though it doesn’t always feel like a workout. I think that’s important! Usually yoga in some form but I also like to use weights, bands and do all sorts of weird new movements- whatever is inspiring me at the moment. When I go to the gym I’m usually the one doing something strange in the corner. I’m fascinated by the body and love experimenting. Some days it’s just getting outside to go for a run or a hike. My favorite work break from sitting all day is dancing around the house, it’s the best way to get diversity of movement! My commitment is to move and breathe and listen to what my body needs daily, which mostly requires being honest with myself and pushing myself when needed as well. Can you share a workout that we can try at home with little to no equipment? Yoga is wonderful for a home practice, my favorite part is that you really don’t need any equipment. Even the props that are used can be swapped out for simple home items like a rolled up towel. I have hundreds of classes online at YogaMedicine.com ranging from 5 minutes to an hour. If you had to name your healthy diet, what would you call it? Why? I’ve always been a fan of a simple whole foods nutrition plan, eating a variety of veggies, fruits, whole grains and proteins. Quality over quantity and a variety of nutrients to nourish my cells. I believe food is medicine, which is why I wrote my first book, Optimal Health for a Vibrant Life. I wrote it as a resource for my clients and students to take their healthcare into their own hands with nutrition, yoga, home remedies and simple but powerful resources. Has it been hard to stay on track with your nutrition while in quarantine? I definitely fell off a cliff at the beginning. We were drinking and indulging a lot for the first couple months. There was so much stress and uncertainty. Then we just hit a wall and did a total 180. We did an intensive version of my 30 day detox in my book and turned it