CITYWOMEN® – Health • Fashion • Travel




Reuters’s research experts conducted a survey in 19 super-major cities in the world, concerning protecting women from sexual and cultural abuse, women & health care, women & economy, and women & education.

According to the survey, women living in Cairo, the capital of Egypt, have the worst situation, followed by Karachi, the capital of Pakistan, Kinshasa, the capital of the Democratic Republic of Congo, and New Delhi, the capital of India. The best cities for women’s living environment are London, then Tokyo and Paris.

Every aspect of City Women®’s daily post tells them how to care for and care for themselves.


Many people will compare City Women’s fashion with the general fashion trends, but this should not be the case. The range of fashion trends is very limited, and city women’s fashion pursues an “art of life.” Its realm should be to extract the essence from the fashion trend, to refine the true meaning of city women’s fashion, to enrich women’s aesthetics and taste, and to create their own beautiful temperament. City Women’s fashion pursuit is not a passive follow-up, but a rational and skilled control. City Women’s fashion is an all-encompassing concept. Its tentacles penetrate into every aspect of city women’s life. Generally speaking, city women’s fashion should bring them a pleasant mood and elegance, pureness, taste and extraordinary feelings, giving women different temperament and charm, reflect the extraordinary taste of women, exquisite, and reveal personality. Every woman has her own fashion, and city women fashion is a cyclical change.


At a time when work and life are getting faster and faster, what health problems are plaguing our busy city women? What are the similarities and concerns of people living in different cities at different ages?

The over-expenditure of physical strength and mental strength is threatening the health of city women. the survey suggests 73.2% of the respondents were in poor health or worried, and the proportion of women with poor health was 10% higher than that of men. This situation is related to (some) women’s own weak body condition and most women are often involved in housework in addition to work. The survey also showed that sub-health has been growing a clear trend of youthfulness, and the health status of young people was far worse than that of middle-aged people. Young City Women need more planned fitness routine and health tips.


  • 7 healthy foods that can help you combat stress, according to experts

    August 23, 2019 at 10:00PM by CWC

    Breathing exercises, essential oils, and even spending ten minutes petting a furry friend can all help lessen the physiological effects of stress. Something else that can work in your favor: snacking—if you choose the right type of foods.

    According to food mindfulness expert Geneen Roth, when someone is stressed, they tend to gravitate toward sugary, carb-loaded snacks because, simply put, they’re more pleasurable than noshing on veggies, and when you’re stressed, you want something comforting.

    Traditional comfort foods (oh hey, mac and cheese) aren’t necessarily bad, but registered dietitian Brynn McDowell, RD says there are lots of other healthy options that still hit that pleasure point—while providing additional benefits to your body to combat the effects of stress. Rounded up here are seven science-backed foods that reduce stress:

    1. Avocado

    Why it’s good for stress: What can’t avocado do, honestly? Avocado is high in fiber, which can help control blood sugar—preventing the spikes and crashes that can affect one’s mood and anxiety—and is rich in brain-supporting nutrients. “The avocado is rich in B vitamins which play a role in nerve and brain cell functioning,” McDowell says.

    How to eat it: Avocado toast, of course. “This trendy food deserves all its popularity in my opinion, especially as a good option to grab when you are stressed,” McDowell says.  “The whole grain bread will help stabilize blood sugar levels and the fiber [in the avocado] keeps you full and satiated.”

    Check out all of the other reasons to love avocados:

    2. Yogurt

    Why it’s good for stress: “The probiotics in yogurt may help repair the inflammation that stress can cause to your gut,” McDowell says. “Plus, it’s a good source of calcium and protein.”

    How to eat it: McDowell loves making a simple parfait by taking Greek yogurt and topping it with blueberries for sweetness and an extra antioxidant boost—she says it’s one of her favorite stress snacks.

    3. Maca

    Why it’s good for stress: A cruciferous vegetable native to Peru, maca is adaptogenic, which means it supports your adrenals—the glands that manage your hormonal response to stress—to help you cope with anxiety and fatigue. A major bonus and not so coincidental: It’s also a libido-booster.

    How to eat it: Maca has a slightly nutty taste and because you’ll likely be getting it in powder form, it’s best to mix it in something, such as a hot mug of low-sugar cocoa or avocado-based vegan ice cream.

    4. Oranges

    Why they’re good for stress: Vitamin C (of which oranges have a lot), has been found to lower anxiety levels, which is often triggered by stress. It also helps to keep your immune system on point, something that can definitely weaken in times of stress. Even the smell of citrus is linked to feeling happier, so just the act of eating oranges (or smelling some citrus essential oil) could help calm your nerves.

    How to eat it: Add a few slices to your yogurt—which you already know helps the body fight stress. Or, use some segments to brighten up a lunchtime salad.

    5. Sweet potatoes

    Why it’s good for stress: Complex carbs, like sweet potatoes, also work to keep blood sugar levels steady, which is essential to staying clear-minded during stressful times. They also cause the brain to amp up its production of happiness-boosting serotonin.

    How to eat it: Bake your sweet potato and top it off with butter (which has healthy fats) and cinnamon, an anti-inflammatory spice.

    Are sweet potatoes healthier than white potatoes? Here’s what an RD says: 

    6. Oats

    Why it’s good for stress: Think of oats as a good supporting player in your fight against stress. Like avocados, oats are high in fiber, which can help keep your blood sugar even (along with your mood). They’re also rich in B vitamins, which are crucial for maintaining energy and improving brain health.

    How to eat it: If you’re sick of oatmeal, try using oat milk to make a piping hot golden milk latte or noshing on some oat-based granola.

    7. Dark chocolate

    Why it’s good for stress: Yes, chocolate can be a healthy snack to turn to in times of stress—as long as you keep it dark. “In 2018, Loma Linda University shared research showing that dark chocolate—with at least 70 percent cacao—can have positive effects on stress levels and mood,” McDowell pointed out.

    How to eat it: A couple squares of dark chocolate on its own are bound to give you a mood boost.

    So yes, taking a few deep breaths can help reduce stress. Absolutely. But a couple squares of dark chocolate can work its own magic, too.

    Speaking of stress, mental health experts really want people to stop believing these six myths. And here’s how to know if you are stressed.

    Continue Reading…

    Author Emily Laurence | Well and Good
    Selected by CWC
  • Throw your hands way, way up for an instant cardio boost while you’re strength training

    August 23, 2019 at 09:52PM by CWC

    Cardio and strength training are often placed in two separate boxes. (Even at the gym, the free weights tend to be approximately 1,000 leagues away from the treads, spin bikes, and ellipticals.) However, the two fitness modalities don’t have to be two separate entities in your #sweatlife. The trainers at New York City’s tough-as-nails fitness studio [solidcore] shared one small (but mighty) tweak that will give any strength training move a cardio edge. No machine required.

    During a class on Friday morning, [solidcore] trainer Maria Makaila told one of Well+Good’s fitness editors that simply raising your hands over your head is a near instant way to send your heart racing in the best way. And um, wow—what a game-changer.

    “Raising your hands above your head causes your heart to work harder to move blood up,” explains Jo Gomez, ACSM, [solidcore]’s director of training. “This will cause a slight increase in your heart rate.” At the same time, she explains that elevating your hands challenges your balance and forces you to engage your core to stay stable. So really, it’s a win, win, win.

    Obviously, this hack won’t work when you’re performing something like a plank or a pull-up. (Although, if you can perform these moves without your hands…please share your secrets.) Instead, try raising both your hands for moves like lunges. Gomez tells me that her personal favorite time to use the simple technique is during squats. Because your hands aren’t resting at your chest, you’re fighting gravity (and, um, winning). Adding a jump as your legs straighten will demand even more from your heart.

    In short, whoever mandated that strength training and cardio needed to be star-crossed lovers just didn’t understand that they can totally work in tandem.

    Before you start squatting (with your arms in the air!), learn how to do it right with obé trainer Megan Roup.

    Not sure if you should do strength training or cardio first? Here’s the deal. Plus, five free videos that will teach you how to use the machines at the gym
    Continue Reading…

    Author Kells McPhillips | Well and Good
    Selected by CWC
  • Avoid the midday crash with a high-fiber smoothie featuring…zucchini

    August 23, 2019 at 08:10PM by CWC

    If the idea of sitting down to a well-rounded breakfast each morning before work is enough to make you laugh (Next you’ll be asking if I have time to read the newspaper!), a smoothie might seem like the perfect on-the-go option. What’s better for an over-scheduled young professional than a commute-friendly meal? I don’t know, maybe something that won’t leave you ravenous and hangry an hour later?

    “The sugar content—regardless if it’s from fruit or not—can easily climb up to 50 grams of sugar in some smoothies,” Well+Good Council member McKel Kooienga, RD and founder of Nutrition Stripped, recently posted on Instagram. “For some people and scenarios, that may work really well for their body, but for others, it may be too much at one serving without properly balancing it with protein, fiber, vegetables (like greens), and healthy fats.”


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    A post shared by by McKel Kooienga, MS, RD, LDN (@nutritionstripped) on


    For a more balanced blend (re: one that won’t sound you soaring on a sugar high only to crash later), Kooienga recommends swapping your smoothie’s typical frozen bananas for zucchini. “Zucchinis have a very neutral taste, add fiber, [and] give smoothies a great creamy texture,” she says. “[They] also add nutrients like potassium, manganese, vitamin C, and vitamin A.”

    Bonus: “They’re super easy to freeze—meaning less prep in the morning,” Kooienga says. She recommends chopping one to two large zucchinis into chunks, then putting them in a freezer-safe bag and popping them in the ice box. Once you’re ready to make a smoothie, just dump the pre-cut veggies into the blender with your other ingredients. Busy morning: solved.

    Be careful: This super-common smoothie ingredient has a rep for bringing on breakouts. Also, adding this ingredient to your smoothies can majorly boost gut health.

    Continue Reading…

    Author Tehrene Firman | Well and Good
    Selected by CWC
  • The top 10 under $10 clean skin-care buys you can get at the drugstore

    August 23, 2019 at 07:39PM by CWC

    Treating yourself to great, clean skin care does not—I repeat, does not—have to mean emptying your wallet for the sake of the cause. In fact, you can get a radiant face, by way of ingredients that don’t belong on a “hazardous waste” list, for less than the cost of a Sweetgreen salad.

    Don’t believe me? In addition to all of the amazing drugstore products that are already out there, Walmart just launched a skin-care line of its own. It’s called “Earth to Skin” in which everything is under $10… and the products look really, really good.

    The 28 products use power-packed, all-natural ingredients like watermelon, green tea, and avocado to help with all kinds of skin concerns. And it got us thinking about all of the other under-$10 skin-care products you can already buy at the drugstore. Spoiler alert: There are a whole lot of them. Scroll through to shop the top-10 editor-approved under-$10 beauty buys. Your digital skin-care cart has never felt more affordable.

    under $10 skin care
    Photo: Thayers

    Thayer’s Witch Hazel Alcohol Free Toner ($9)

    There’s a reason why this all-natural toner is consistently a best-seller on Amazon. It’s made with rose petals and aloe, and the ingredient combo tightens pores, controls the production of oil, and locks in moisture—all while protecting your skin from free radicals.


    Photo: Simple

    Simple Cleansing Facial Wipes ($6)

    Facial cleansing wipes often get a bad rap for stripping skin, but you don’t have to worry about that with this version from Simple. They’re extra gentle, and while they won’t dry out your face, they will help clear it of dirt and impurities.

    Photo: Burt’s Bees

    Burt’s Bees Almond Lip Oil ($5)

    Burt’s Bees Chapstick (which you can also get for under $10) has likely been a part of your clean skin arsenal for years. Up their hydration factor with pure almond oil, which replenishes moisture in your lips and helps to reduce the appearance of fine lines and wrinkles. Plus, it tastes really, really good.

    Photo: SW Basics

    S.W. Basics Natural Distilled Rosewater Spray ($5)

    Think of this pure rosewater spray as a skin-care jack-of-all-trades. It can be used as a toner before you apply your serums, after your moisturizer as an added dose of hydration, or throughout the day to give your skin a little spruce-up.

    Photo: Target

    Aztec Secret Indian Healing Clay Facial Treatment ($8)

    This mask—which has become a legend in the beauty community—will suck all of the dirt and impurities out of your skin in a single 10-minute session. Seriously. Mix it with either water or apple cider vinegar, depending on what your skin can tolerate, and prepare to be amazed at the final results.


    Photo: YesTo

    Yes To Tomatoes Anti-Pollution Detoxifying Charcoal Oxygenated Foaming Facial Cleanser ($10)

    Yes To’s charcoal cleanser is a permanent staple in my shower, because nothing has ever made my skin feel so clean. The combination of the foaming formula, the detoxifying charcoal, and the scrub brush applicator means that whatever dirt or grime is camping out in my pores doesn’t stand a chance.

    Photo: Versed

    Versed The Shortcut Overnight Facial Peel Mini ($10)

    This all-natural mask will brighten and exfoliate skin while you sleep by way of lactic acid, glycolic acid, and vitamin A—or what I like to call the trifecta of radiance.

    Photo: Dove

    Unscented Dove DermaSeries Face Cream SPF 15 ($10)

    Consider this product to be a dry-skin savior. It’s dermatologist-approved to moisturize even the most parched skin, and comes with SPF 15 protection so that you can put it on in the morning and allow your face to drink it in all day long.

    Photo: Botanica

    Botanica All Bright Radiance Concentrate Serum ($8)

    Brighten skin for under $10 with this naturally exfoliating serum, made with hibiscus-based AHAs and other botanical ingredients that will leave you positively radiant.

    Photo: Cocokind

    Cocokind Facial Cleansing Oil ($9)

    Cleansing oil is a miracle worker for getting rid of makeup without drying skin, and this Cocokind version does it with a mix of coconut, avocado, lavender, and tea tree oils.

    Want to add more affordable items to your skin-care cart? Here are the drugstore products dermatologists can’t stop recommending. Plus, the skin-care scams they say you should definitely *never* waste your money on. 

    Continue Reading…

    Author Zoe Weiner | Well and Good
    Selected by CWC

  • This ‘around the world’ plank series works every muscle in your core in just 5 minutes
    August 06, 2019 at 10:42AM by CWC
    Whenever it comes time to do a core workout on my own, I tend to crunch myself into oblivion for five minutes, then flip over and finish things off in a plank. Thrilling stuff, huh? Not only is this series super boring (true story: I’ve actually almost fallen asleep in the middle of doing it), it also completely ignores all of the other muscles in the midsection aside from your abs, like your back and obliques.
    But this morning, during a class at New York City’s 305 Fitness, trainer Samantha Barriento introduced me to an “around the world abs” sequence that left every square inch of my core positively quaking in the best (and least boring) possible way. Here’s how it works: You start off in a plank, then cycle through a series of moves on your sides and back in order to target all 360-degrees of your core. You’re essentially moving your body in a circle—or, “around the world”—to be sure you don’t miss a single muscle. “This sequence will get at the main muscle groups in your abdominal area and will help you feel supported,” says Barriento.
    1. Forearm plank: Start in a forearm plank, engaging your abs and glutes to lengthen the spine and making sure your head is in line with your bum. Hold for 30 seconds. ForearmPlank_Blog_1000x700
    2. Hip dips: Holding your plank, move your hips back and forth from side to side. This will activate the obliques and transverse abdominals. Repeat 32 times. 400x400_How_to_Get_Rid_of_Hip_Dips_Side_Lunges
    3. Right side plank: Dropping your right arm down to your forearm, come into a side plank, which targets your right obliques. Hold for 30 seconds. Side-Plank-Right
    4. Right side plank dips: In your side plank, begin lifting and lowering the pelvis to increase oblique contraction on the inferior side of your body. Repeat 16 times. tmp_RpBX31_bc94980e3ce9d008_Side-Plank-Hip-Dips-Right-Side
    5. Crunches: Coming to your back, move through some standard crunches. Place your hands at the lower part of the back of your head, and lift your head up towards the ceiling rather than in to your belly. Repeat 16 times. bicycle-crunch-1548880579
    6. Leg lifts: Lift your legs straight up toward the ceiling, and begin lowering for two counts and raising for two counts (keeping those legs straight!) to target your lower abdominals. If you need a little extra support, move your hands underneath your butt. Repeat 16 times. Double-Leg-Lifts
    7. Left side plank: Turning onto your left forearm, hold a side plank for 30 seconds.
    8. Left side plank dips: Raise and lower your hips on the left side, contracting your obliques. Repeat 16 times.
    9. Mountain climbers: Come back to your standard high plank, and take a slower tempo mountain climber for 30-45 seconds to finish.c4943793a2ba2dd5_SlowerClimbers
    Complement your core workout with some dancer-approved leg moves, or a resistance band back workout that will perk up your posture in no time at all.
    Author Zoe Weiner | Well and Good Selected and Enhanced by CWC
  • Top 50 Bunless Burger Recipes for Low-Carb Burgers

    Welcome to my list of the 50 top bunless burger recipes for low-carb burgers from the top low-carb and keto recipe websites from around the world.

    Everybody loves a good burger, but if you’re new to ditching the carbs and get a hankering for one, you’d probably be unsure how to start making one without derailing your progress. 

    The easy solution? Bunless burgers.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    Top 50 Bunless Burger Recipes For Low-Carb Burgers

    Below are my favourite bunless burger recipes for low-carb burgers. There are beef, turkey, salmon, bacon, egg, and even casseroles and slow cooker healthy burger style recipes.

    Top Video This Month

    How to make a healthy low-carb lunch box

    Do you have a favourite bunless burger recipe? How do you make yours?

    I prefer mine sitting on a large salad with lots of toppings such as cheese, pickles, avocado, bacon, salsa, onions and sometimes, sour cream.

    Bunless Burger Recipes For Low-Carb Burgers  – the patties

    Low-carb Mexican chicken burgers can be ready in 15 minutes, start to finish. The perfect low carb, keto, grain free, healthy family meal. Watch the new cooking video. |

    1: Low-Carb Mexican Chicken Burgers – with a quick cooking video too. Do you like them spicy or mild?

    This is the world famous low-carb, ABC bunless burger. Come and see what all the fuss is about. Grain free, gluten free, sugar free. |

    2: The Famous ABC Keto Burger – now who doesn’t love avocado, bacon and chicken combo??

    Quick recipe for keto bacon cheeseburger casserole. Now with a NEW cooking video. Grain free, low carb and gluten free slice of cheesy heaven. |

    3: Keto Bacon Cheeseburger Casserole – OK so this might not be an actual burger, but its everything you love in a cheeseburger, in an easy family casserole. Top tip: it tastes even better the next day.

    4: Low-Carb Blue Cheese Burger – by Low carb Maven – with amazing crazy flavours, you won’t miss the bun.

    5: Paleo Low-Carb Avocado bacon Burger – by My PCOS Kitchen – so much nutrition and flavour sensations are packed into this one burger.

    6: Green Chilli Turkey Burgers – by Elana’s Pantry – with only a few herbs and spices, you can throw these together and will be a hit next meal time.

    7: Bacon And Egg Bunless Burger – by Fat For Weight Loss – breakfast burger anyone?

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    8: Brie And Caramelised Onion Stuffed Burgers – Who needs buns when you’ve got caramelized onions and gooey melty brie?

    9: Kitchen Sink Keto Burgers – by CaveMan Keto – Pretty much everything low-carb and kept are packed into these little beauties.

    10: Keto Cheeseburgers – by Diet Doctor – these are fully loaded, kept heaven. Dripping with cheese, pickles and avocado.

    11: Basic Low-Carb Burgers – by Pioneer Women – the perfect easy recipe to start cooking bunless burgers.

    12: Lettuce Burger And Eggplant Chips – by I Quit Sugar – who doesn’t like chips on the side?

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    13: Hamburger Tips and Recipes by KETOadapted – This is a list all on its own full of different takes on everyone’s favourite patty. From lettuce wraps to meatballs, you’d want to try all of these!

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    14: Keto Breakfast Burger With Avocado Buns – by Paleo hacks – guaranteed to keep you full al day. All that healthy avocado and bacon, and as for the dripping egg ……

    15: Easy Low-Carb Cheeseburger Salad – by My Montana Kitchen – a throw it all together kind of meal – easy peasy yet super tasty.The ultimate ‘Top 50 Bunless Burger Recipes for low-carb burgers’. You are guaranteed to find a few healthy low-carb & keto recipes here – that will be regulars in your meal plan.Click to Tweet

    16: Fat Bomb Hamburger Soup – by Healthful pursuit – yes, it’s a “thing” and darn tasty too.

    17: Butter Burger Recipe – by I Save A to Z, packed with a hidden centre of butter and herbs – oh my word!

    18: Cheeseburger Sticks – by What The Fat? – perfect for sharing at parties or a healthy lunch box filler.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    19: Hamburger Steak and Gravy Recipe (With Mushroom Gravy) by Low Carb Maven – The hamburger steak has been around for decades and has become a family dinner favourite. This is an easy recipe for an all-time classic!

    20: Cajun Salmon Burgers – by All Day I Dream About Food – salmon and avocado are two of my favourite things, so to find them in a blues burger – yowza!

    21: Big Mac Casserole – by Peace, Love and Low Carb – now who doesn’t remember eating Big Mac’s? This is the healthy version.

    22: Bacon Burger Stuffed Bellas – by Beautie And The Foodie – an easy way to get bacon and burger flavours into your mouth.

    23: Cheese Stuffed Bacon Cheeseburger – by – the classic bread less burger

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    24: Paleo Sausage Egg McMuffin – by Nom Nom Paleo – turns an absolute classic on it’s head – the healthy way.

    25: Low-Carb Salmon Patties – by Ditch The Carbs – made with canned/tinned salmon, you’ll probably have all the ingredients in your cupboard now.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    26: Goat Cheese Stuffed Burgers with Caramelized Onion by KetoDiet Blog – Cheese and burgers are always a perfect match. This recipe shows you how to make your next burgers with a cheesy surprise inside.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    27: Mini Bun-less Cheeseburger Bites with Thousand Island Dip by Sugar-Free Mom – Are your friends coming over to hang out or are you wondering what to bring to another house party? Whip these mini burgers up and they’ll be sure to be a crowd favourite!

    28: Low-Carb Hamburger Casserole – by Grass Fed Girl – such a comforting and filling meal.

    29: Wicked Good Butter Burgers – by Wicked Stuffed – if you’re after a wicked, juicy burger, this is the one to go for.

    30: Loaded Jalapeno Burger – by Keto Connect – spicy and tasty, just how I like a burger.

    31: Bacon Cheeseburger Soup – by Wholesome Yum – such a winter warmer and a full tummy after enjoying this one.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    32: Tasty Feta Burgers (Egg Free) by Low-Carb, So Simple – These are an easy, Greek take on the classic burger. The best part? It comes with feta cheese!

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    33: Ranch Meatloaf by KETOadapted – Have you ever thought of meatloaf as one giant hamburger? Try this and you probably won’t think so badly of meatloaf ever again!

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    34: The Best Bun-less Burger Recipe for Low-Carb Burgers by Low Carb Maven – The secret to any burger is in the seasoning. With this recipe, you can make your own steakhouse burgers at home – and you probably won’t want to have burgers at a restaurant again for a while!

    35: Slow Cooker Bacon Cheeseburger Pie – by All Day I Dream About Food – I LOOOOVE my slow cooker, so this recipe is an absolute winner in my eyes.

    36: Bacon Cheeseburger Calzone – by Sugar Free Mom – burger wrapped in Fat Head pastry? Yes please.

    37: Bacon Wrapped And Cheese Stuffed Burgers – by Keto Diet App – everything classic low-carb and keto, in a single meal.

    38: Spicy Salmon Burgers – by Keto Diet App – I love all things salmon, especially when it involves lemony kale.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    39: Low Carb Cheeseburger Wraps by Step Away from The Carbs – If you’re tired of having your burgers as patties, get creative and put them in wraps! Skipping making them into circles doesn’t sacrifice how yummy they are and it’s definitely a quick way to make your lunch on the go.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    40: Bacon Wrapped and Cheese Stuffed Burger by KetoDiet Blog – Bacon, cheese, burger? Oh my! These would taste so rewarding after a long work-week, don’t you agree?

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    41: Eggplant Burger Recipe (Filipino Style) by Low Carb Yum – Who says lettuce, tomatoes and onions are the only vegetables you can put with a burger? Sneak in some eggplant and even your pickiest eater won’t notice it’s there!

    42: Turkey Taco Burgers – by Peace, Love and Low Carb – I love Mexican food anyway, but in a burger? Yes please.

    43: Crockpot Cheeseburger Soup – by Low Carb Yum – the convenience of tyour slow cooker to make an incredible evening meal. A winning combination.

    Bunless Burger Recipes For Low-Carb Burgers – burger bun recipes

    Now for those of you who just cannot entertain the idea of eating a burger without the bun, fear not!

    These are the best low-carb and keto bread bun recipes.

    All these healthy (naturally gluten free) burger bun recipes, are made with simple ingredients and are easy to follow.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree |

    44: Ultimate Keto Buns – by KetoDietApp – these can be made as a loaf or as keto bread buns.

    45: Low-Carb Almond Flour Bread – by Ditch The Carbs – is beautiful and tasty. Instead of baking in a loaf tin, spoon bun shapes onto a baking tray and sprinkle with sesame seeds.

    46: Classic Keto Burger Bun – by Diet Doctor – a classic soft bun with sesame seeds

    47: Soul Bread Sesame Buns – by All Day I Dream About Food – beautiful, soft, plump and light little rolls. Perfect for all that melted cheese and avocado to sink into.

    48: Low-Carb Hamburger Bun – by Low Carb Maven – the classic squishy bun to wrap around your keto burger.

    49: Psyllium Bread Rolls – by Low Carb Yum – simple, easy, foolproof recipe to enjoy with the family.

    50: Ultimate Gluten Free Keto Bun – by My PCOS Kitchen – I love the idea of rosemary and onion flakes in these buns.

    The Ultimate Low-Carb Bundle - everything you need to get started - action plans, guides and healthy fast food. |

  • National Lipstick Day means free cosmetics for everyone. Here’s what you need to know

    Published 28th July 2019

    Credit: Horst P. Horst/Conde Nast/Getty Images

    Beauty buffs across the United States on Monday will try new shades of lipstick or don old favorites for National Lipstick Day.The annual celebration honors one of the beauty industry’s oldest and most beloved cosmetic products.Here’s everything you need to know about lipstick and the special day — including where to score free products.

    Where does lipstick come from?

    The practice of painting lips dates back thousands of years.Some of the first known people to do so lived in Mesopotamia near the Sumerian city of Ur, according to the book “Read My Lips: A Cultural History of Lipstick.” That’s roughly around present-day southern Iraq. There, Queen Schub-ad made a paste from white lead and crushed red rocks to color her lips.From there, the lip-painting trend spread through the region and across the world. It made its way to the ancient Egyptians, Greeks and Romans. It survived the Middle Ages and Italian Renaissance and more.Ultimately, it was Western European settlers that brought lipstick to American shores. To this day, lipstick is still one of the most recognizable makeup products in the world.Honestly, homegirl Schub-ad was way ahead of her time.

    How has lipstick changed over the years?

    Lipstick may have started as crushed red rocks, but it’s changed a lot since then.A modern tube of lipstick contains lots of ingredients intended to improve shade, taste, scent and performance. Some also feature sun protection, moisturizing and waterproof properties.And “lipstick” doesn’t just refer to tubes of clay-like material anymore. Now, we have everything from liquid lipstick that dries on matte to lip stains meant to last all day. Of course, today’s lipstick also comes in more shades than ever before — from classic red to even blue and black.

    Did you know lipstick was once controversial?

    Lipstick wasn’t always considered a beauty enhancing product. It was sometimes seen as scandalous.Starting in the Middle Ages, some societies began to look down on women who wore lipstick. In sixth-century Spain, for example, it was associated with prostitutes, according to “Read My Lips: A Cultural History of Lipstick.”By the 17th century, clergy and ethicists began scrutinizing the practice of painting lips, saying that it altered God’s design. Some even claimed it was worn by satanists trying to entice men. Societies and cultures continued to have a love-hate relationship with lipstick well into the 20th century. Sometimes it was considered vulgar, other times beautiful and even an expectation.Still, women who loved the look held their ground and the use of lipstick persisted.

    So, what’s National Lipstick Day all about?

    Fashionistas, beauty bloggers, influencers and cosmetic companies began celebrating National Lipstick Day about a decade ago. However, no one really knows where it comes from.It’s not a legit holiday. But it’s fun, nonetheless.Most people seem to agree the best way to celebrate is to buy a new shade of lipstick or wear an old favorite. Oh, and make sure you leave sexy lipstick imprints everywhere.

    Wait, did you say something about free lipstick?

    Sure did! MAC Cosmetics is giving away free full-size lipstick with any $25 purchase on July 27-29.Other stores and brands giving away free lipstick or offering great deals include Urban Decay, Huda Beauty,Anastasia Beverley Hills, ColourPop, Target and Macy’s.

  • The art of completing a phone call with an automated voice system—without having a meltdown
    July 21, 2019 at 06:00AM by CWC
    Recently, in the midst of step three of my health-insurance company’s automated customer service system to get my call directed to the correct department, I got sassed. “I’m sorry, you seem to have entered the ID number incorrectly,” the interactive voice response patronized. So I snapped back at what’s sure to be Siri’s demonic cousin: “You seem to be a dumb bitch.” Demonic Siri paused for a moment before continuing. “Okay, let me connect you with a representative.” But before that actually happened I had to hang up. It was time for therapy, because of course it was.
    I’ve been in steady battles with interactive voice response systems since I got on the birth control pill years and years ago—and my relationship with this techy monstrosity has been marked by nothing more significant than barrels of tears, skyrocketing cortisol levels, and expletives. Different brands use different systems with different voices, but in effect, they’re really all the same, and they manage to enrage me to equally high measures.
    Like, if could get what I need by simply getting online and navigating a website, do you think I would ever dare to make a phone call? And do you think it feels good to know that a robot alone can raise my symptoms of anxiety? No! That’s just embarrassing. And to all the “helpful” reasons that interactive voice response systems are kept in place, I say BS. The reality is that they’re designed to keep you on hold. A company’s hope is you’ll get so frustrated jumping through these hoops that’s you’ll give up on your mission to ask for an adjustment on your cable bill or on fight an exorbitant insurance bill. So clearly, being able to navigate these anger-provoking phone calls is an important life skill—because stress and happiness (and, yeah, money). Below, learn exactly how to keep Demonic Siri from getting the best of you, with tips from a psychotherapist.

    1. Be prepared

    No matter how many times you’ve done this song and dance, you still end up digging your ID card out of your wallet or scouring your mail pile for your account number mid-call. That’s mistake number one. Before you pick up your phone, make sure you have your voice automated system survival kit right in front of you. Mistake number two? Expecting to receive fast service despite never having experienced such a thing before. “I recommend that individuals put aside at least twice the amount of time they believe it will take for the call so that they’re not rushed or don’t have to end abruptly and start the entire process over again,” says psychotherapist Jennifer Silvershein, LCSW.

    2. Carve out time

    I get it—you’re busy. To that point, you have three options for your method of attack: Option One: find a block of time to fight the interactive voice response system during your endlessly long workday. Option Two: Come home exhausted after your endlessly long workday and use your remaining energy to shriek “REPRESENTATIVE” into the void. Option Three: Compromise your weekend for such hellish tasks. So, clearly, all of these options stink, but if you have a lazy Sunday ahead of you, that might actually be the best plan you have. “Knowing that this process is not enjoyable for most people, I always encourage individuals to make these calls when they have nothing better to do,” says Silvershein. “That way it doesn’t bleed over into anything else in the day or just ruin your day in general.”

    3. Create a soothing environment, and keep things in perspective

    “When you start feeling anger or frustration come over you, take a minute to reflect and realize that this call is a choice you’re electing to make, and that you can hang up if needed,” Silvershein says. “But also remember how good the achievement feels once you’ve conquered the automated system. A few ways to reduce the feelings of anger and frustrations could be taking deep breath, or making some tea, or putting on some relaxing background music.” Even though combating an interactive voice response system is exhausting, conquering it may ultimately better you because you’re completing your task at hand and also providing evidence to yourself that you can do anything. Silvershein says you can handle whatever little annoyances or frustrations come your way so long as you’re willing to endure the challenge. Personally, I’m willing to at least try because otherwise I’m down the $1,750 my health insurance company is trying to pry from my cold, dedicated, persisting hands. *Takes deep breaths, puts kettle on the stove, flips on “meditative” playlist* Related: Phone separation anxiety is a real thing. Here’s what to know about it. Plus, here’s why anxiety sometimes seems to get worse at night.
    Continue Reading… Author Mary Grace Garis | Well and Good Selected by CWC
  • Taking fish oil? Here’s how to make it more effective (and less burp-inducing)
    July 16, 2019 at 02:00AM by CWC
    Want to learn why fish oil is a swimming addition to your diet? Watch the video. Taking a daily fish oil supplement is a lot like ordering a salad topped with raw onion and garlic: you (and anyone within spitting/kissing/talking distance to you) has to live with with smelly consequences of your choices for the rest of the day. If you’re physically burping the exhaust of the healthy fat-loaded supplement all day, every day, however, Tracy Lockwood-Beckerman, RD, host of Well+Good’s You Versus Food series, has some sage advice for keeping your friends around and making the most of your omega-3s.
    “Take the fish oil with a meal that has fats, like nuts, seeds, or avocado—my fave!—to help increase and promote better absorption,” the dietitian says in the most recent episode of the show. (Research published in the Journal of Academy of Nutrition and Dietetics found as much back in 2006.) When you wash the pill down with other things, your body better soaks up the benefits of the omega-3s, as well as DHA and EPA—the combination of fats that makes up the remaining 60 percent of the pill. If the fish-flavored belching persists despite your efforts, Beckerman says to stop fishing for success with your current brand of supplement and try another instead.
    Before you get hooked on fish oil supplements, it’s important to note that they should be an addition—not a replacement—to all the healthy fats in your life. “It’s called a supplement, meant to supplement your diet,” says Beckerman. You still gotta eat the sardines, salmon, flax seeds, and chia seeds, too. You’ll be doing your health a solid: The purported benefits for your skin, brain health, blood flow, and cardiovascular health are seemingly endless. (But more on that in the actual video!) Behind on You Versus Food, here’s Beckerman explaining the healthiest pasta options, and the 10 items Beckerman always adds to her cart at Whole Foods. Also, don’t forget to subscribe to our YouTube channel.
    Continue Reading… Author Kells McPhillips | Well and Good Selected by CWC
  • Real talk: How much sugar should a healthy person eat in a day?

    August 06, 2019 at 03:00PM by CWC

    Give me a bowl of strawberries, and I’m a happy camper. Even better if they’re covered in chocolate or whipped cream. With a rampant sweet tooth, thinking about how much sugar a day I consume admittedly makes my heart patter a bit faster.

    It bears repeating that not all sugar is as evil as wellness influencers make it out to be, and attempting to cut it all out is not a great idea. Yet it is important to be mindful about how much of it you’re getting in a day. Too much sugar over time is connected to some serious health issues, like an increased risk of diabetes and potentially chronic inflammation in your body. In the short term, of course, too much sugar can spike your energy levels and then lead to a major crash later on (and increased anxiety in some).

    So, what does our daily allowance of sugar look like? Here’s what experts have to say.

    How much sugar a day you can eat

    Here’s the thing: How much sugar one should be consuming somewhat depends on the type. There are broadly two types of sugars: natural sugars, which occurs naturally in fruit and other foods, and added sugar, which includes refined sugars found in many processed foods. (It also technically includes sugars one is adding to a food from natural sources—like stirring in honey instead of sugar into your coffee still counts as an added sugar!) Added sugars, experts say, are the ones people are at most risk of over-consuming.

    “We have enough research at this point to support that added sugar isn’t going to be doing us any favors on its own,” says Jessica Cording, RD. She notes added sugars are on an equal footing, because they give you an elevated blood sugar response. “No matter which type of sweetener you’re consuming, a little goes a long way.”

    A good rule of thumb: Keep added sugars to no more than 25 grams a day, or six teaspoons’ worth.

    The 2015-2020 Dietary Guidelines state up to 10 percent of your daily calorie intake can come from added sugars. Cording considers that a bit too liberal, especially since that doesn’t account for natural sugars. Say you eat 2,000 calories a day. Based on these guidelines, you could consume around 50 grams of added sugar, or about 12 teaspoons. Instead, Cording favors the American Heart Association’s recommendation of limiting added sugars to 25 grams a day, or six teaspoons. “I feel comfortable saying consume as little added sugar as possible,” she says. “If numbers are helpful, I’d say 5 to 6 percent of your daily calorie intake is a good ballpark.”

    Looking for a lower-sugar dessert that actually tastes delicious? Let me introduce you to these lemon bars:

    Wait, what about natural sugars?

    Unlike added sugars, there aren’t set guidelines about how much sugar you can consume that is naturally present in food. “It’s really easy to obsess over this, and get really confused and overwhelmed,” Cording says.

    For most healthy people, it’s not necessary to fixate overmuch on how much natural sugar you’re eating if it’s coming from whole foods sources. (People with diabetes or other health conditions may have to be more mindful of their intake of all sugar sources and should work with their doctor to come up with a good dietary plan that fits their needs.) Foods with occurring sugars like fruit often also contain fiber, vitamins, minerals, and other beneficial nutrients to help balance out the impact of sugar on your system. They’re even better when eaten with sources of protein or fat to further level things out. “When we’re eating a balance of different macronutrients, it helps promote stable blood sugar, because we’re having a slower breakdown of those naturally present sugars,” Cording says. With a slower rate of digestion, you can better avoid the crashes and mood swings, and stay satiated longer.

    Still scratching your head over what this actually looks like? Imagine your lunch or dinner plate. Cording suggests filling half of the plate with non-starchy vegetables, a quarter with your choice of protein, and the last quarter can be food with natural sugars. For a quick snack example, pair a piece of fruit with nut butter or tahini for added fat and protein.

    How to cut back on added sugars

    Although sugar pokes its way into countless foods, cutting back to that 25 grams recommendation doesn’t have to feel daunting—and you don’t have to meticulously count grams. First, Cording suggests getting clarity on your relationship with added sugar. “Understanding where it’s coming from is going to help you figure out which approach will work for you when you’re trying to reduce your sugar intake,” she says. Rather than going cold turkey, Cording suggests making small lifestyle tweaks to cut back on your intake, like opting for plain yogurt instead of the flavored stuff or leaving sugary sauces and condiments on the grocery shelves. It’s also a good idea to get smart about reading labels and seeing how much sugar is in a serving of your favorite foods (and how much of that is added sugar). With a little extra diligence, you can still have a pretty sweet life without relying too much on added sugar.

    I swear I’m not overstating it when I say you won’t miss the refined sugar in these brownies. And if you have more common nutrition questions, these dietitians have the answers.

    Continue Reading…

    Author Alyssa Girdwain | Well and Good
    Selected by CWC
  • A psychologist’s satisfying take on why you should lean into your bad moods

    August 06, 2019 at 04:00PM by CWC

    The other night, I rendered all my efforts to smile big and self-soothe my way out of a particularly sour mood fruitless. After a nearly 36-hour low-mood marathon, I was frustrated, exhausted—and still in a bad mood. Clearly, I was going about it wrong.

    The natural reaction to feeling off is to try your hardest to gas yourself up and out of it because these things happen, life isn’t fair, and you’re not the first person to have a bad mood. And sometimes, injecting your understanding of the situation at hand with some context can be a super-effective secret ingredient for restoring your mood to a state of happiness. Yet, even though this does sometimes work, it’s essentially an act of emotional suppression that, for me, usually leads to a resurfacing of those pushed-down feelings that’s only more severe on the second go-around.

    But what about just leaning in? Accepting that it’s going to be a grayer day in my universe, and that I might feel grumpier, sadder, or more peeved than normal. Could this work? Might it even expedite the timeline for excavating myself out of the bad mood abyss, the same way sweating out of fever is also sometimes the way to go. As it turns out, I’m onto something (with regards to moods and not so much fevers).

    “One’s gray day may be lighter and more likely to pass with ease by respecting that it has its own purpose, which is often to ask us to slow down and be gently reflective.” —clinical psychologist Carla Marie Manly, PhD

    “I think it’s very important to recognize a sad or blue mood—even as it’s coming on,” says clinical psychologist Carla Marie Manly, PhD. For me, the culprit is sometimes PMS, sometimes a symptom of my depression, and sometimes it’s genuinely nothing. Yep, because as human beings, we’re all entitled to off days, and it’s okay to be in a bad mood for no good reason. Still, being able to acknowledge this is helpful, Dr. Manly says.

    “Then, whether or not the cause is determined, it’s lovely to just allow space for the sadness. This can be done by making more quiet time, having an extra cup of comforting tea, journaling, or simply honoring that you might need more down time that day,” Dr. Manly says. “Thus, one’s gray day may be lighter and more likely to pass with ease by respecting that it has its own purpose, which is often to ask us to slow down and be gently reflective.”

    That said, leaning into the off days isn’t an excuse to be awful to everyone in your line of fire. It’s possible to be introspective while also being authentic about your feelings—no matter how negative they may be—without scapegoating others.

    So next time you’re feeling off, for a specific reason or not, consider leaning into it and sweating it out, fever-style.

    If you’re trying to get in touch with your feelings, it helps to know the difference between soft and hard emotions. And if you wake up tangry (yes, that’s tired-angry) in the morning, here’s what you should do.

    Continue Reading…

    Author Mary Grace Garis | Well and Good
    Selected by CWC
  • Here’s how to eat spicy food if you have IBS, according to gut experts

    August 07, 2019 at 03:00AM by CWC

    If you’re one of the millions with irritable bowel syndrome (IBS), you’re probably well-versed in the game of risk. No, I don’t mean the board game; I’m talking about going to a restaurant, looking over all of the options, and trying to decide what’s worth the very real chance of an upset stomach later. (Fun for the whole family!)

    For most people with IBS, spicy food is the ultimate risky move. Salsa loaded with onions and chili peppers, hot wings (even ones made of cauliflower), a Thai curry with three flames next to it on the menu…they may all look amazing, but could also leave you up all night later.

    Fortunately, just because you have IBS doesn’t mean you’re destined to a life of bland food and perpetually “mild” salsa. Here, two MDs who regularly work with IBS patients reveal the hard-and-fast rules to live by if you want to spice up your life—without paying for it later.

    1. Create some balance

    Integrative medicine doctor and gastroenterologist Marvin Singh, MD, says it’s important to keep in mind that no one’s body is the same, so just because your sister or friend with IBS can’t eat certain foods doesn’t mean they’re necessarily off-limits for you too. “Each of us has such a different gut microbiome that two people eating the same foods do not necessarily get the same reactions occurring in their digestive tracts,” he says. “Once we address underlying issues causing and contributing to IBS, then you may find that it is easier to liberalize your diet.”

    Integrative medicine doctor and Happy Gut author Vincent Pedre, MD, says that doing what you can to correct imbalances in your microbiome is going to make your gut stronger overall and better able to tolerate spicy foods. A gastroenterologist can help put together a treatment plan that could ultimately heal your gut. Other ways to create balance: taking a probiotic, eating more fermented foods, slowly increasing your fiber intake, and managing anxiety.

    2. Savor the spicy moments

    Dr. Singh also advises people with IBS to be picky when choosing to eat spicy foods, eating them only occasionally and not on a regular basis. “It was found that people who eat spicy foods more than ten times per week were 92 percent more likely to have IBS than those who didn’t,” he says. The correlation shows that if you want your gut to heal, you have to be choosy with your heat.

    Both doctors also point out that the hotter the dish, the more likely it is to upset your stomach. So instead of having it in your mind that you can never have onions, for example, know you can probably tolerate a teaspoon in your guac more regularly, just not the whole veggie diced and worked in every single time.

    3. Be strategic about what you pair it with

    Fried foods, beer, and dairy are all other common risk foods for people with IBS, so Dr. Pedre advises people to stay away from them when they’re consuming anything spicy. “You want to be careful. Don’t have spicy food with, like, fried bread,” he says. Instead, he suggests incorporating some spices that can actually help with IBS, such as cardamom, cinnamon, or ginger, which help settle a jumpy gut.

    You might have heard that sipping peppermint tea with spicy foods can help settle the stomach, but Dr. Pedre says mint can actually backfire if you have IBS because it relaxes the lower esophageal sphincter (essentially the valve between your esophagus and your stomach) which you don’t want to do if you’re prone to acid reflux or heartburn.

    Okay, so you overdid it—now what?

    If you totally ignored all of this advice (who can resist the siren song of curry?) and now you’re feeling, well, not great, both experts have some advice so you can get back to feeling normal ASAP. If spicy food has left you constipated, Dr. Pedre’s recommends sipping aloe vera juice, which keeps the digestive tract moving. If diarrhea is more the prob, Dr. Singh suggests brewing a cup of lemon balm or chamomile tea, which can help calm down stomach spasms.

    Above all, even though digestive probs can seriously suck, be kind to yourself and remember it will pass soon; stressing out definitely isn’t going to help. And maybe go a little easier on the sriracha sauce next time.

    BTW, gut experts really want people to stop believing these four IBS myths. And here’s the deal on if exercise can help with symptoms

    Continue Reading…

    Author Emily Laurence | Well and Good
    Selected by CWC
  • 7 easy foil packet recipes that spare you a sink full of dishes

    August 07, 2019 at 05:02AM by CWC

    Even as someone who doesn’t spend a wealth of time in the kitchen, I can see how cooking can be therapeutic. Meditatively chopping veggies, breathing in the aroma of spices as the food sizzles, and of course savoring each bite once the meal is on the table. But unless your a full-on Monica from Friends, there’s nothing therapeutic about tackling a sink full of dishes. In fact, it’s stressful, if anything. And that goes double if you’re having a barbecue; scrubbing the grill after a fun cookout is a major buzzkill.This is exactly why I’m a big fan of foil packet recipes.

    This method of cooking is exactly what it sounds like—you throw everything you’re working with into a foil packet, sparing a pan from getting covered in hard-to-clean cooking juices. Pop it in the oven, and a Netflix episode later, dinner is done. The cooking method works for fish, meat, veggies—anything really.

    For a more sustainable twist on foil packet recipes, use parchment paper, which does the same job, but can be recycled right along in your paper trash. (All the recipes below can be adapted to use it.) Keep reading to see a roundup of dinner recipes, all of which utilize the foil packet cooking method. Then, daydream about how you’re going to spend that dishes-free 30 minutes of your night you just got back.

    7 easy foil packet recipes that don’t make a mess

    foil chicken and veggies
    Photo: Gimme Delicious

    1. Easy baked Italian chicken and veggie foil packets

    Foil-baked chicken-and-veggies is the quintessential lazy girl healthy dinner. It allows you to use anything in your crisper that’s on the verge of ending up on the compost bin and spruces them up with a few key spices—plus olive oil for healthy fats. Add some chicken in there for protein and you’ll have a complete meal totally done in about 20 minutes.

    parchment paper salmon
    Photo: The Healthy Foodie

    2. Parchment paper baked salmon with asparagus lemon and dill 

    The benefits of cooking salmon in parchment paper are that it doesn’t stick and it stays super moist. Instead of cooking a side of asparagus on the stove, adding them to the paper pocket allows them to soak up the flavor of the herbs.

    foil packet veggies
    Photo: Creme de la Crumb

    3. Vegetable medley foil packets

    Guess what: you don’t even need to have fresh vegetables in the fridge to make a satisfying veggie dish—frozen ones cook just fine in foil packets. Throw your bundle on the grill or in the oven. Either way, you’ll end up with a fiber-rich plate full that will leave you reaching for seconds.

    foil packet Greek fish
    Photo: A Pinch of Healthy

    4. Greek fish foil packets

    If you lean toward a Mediterranean diet way of eating, this recipe is about to become a beloved go-to. Topping your fish with diced pepper, tomato, and olives in the foil gives it the perfect balance of healthy fats and fiber. Once it’s out, just add feta cheese and basil. The end result is a taste of Greece, even if you’re actually in Des Moines.

    parchment paper chicken
    Photo: The Spruce Eats

    5. Chicken breasts in parchment paper

    Just like with fish, cooking chicken in parchment paper or foil ensures all the moisture stays locked in. (The steam that basically gives you facial when you open the packets is proof.) Round it out with a simple salad or side of your favorite veggies for a complete meal. Or, work this cooking method into your meal prep and use the chicken as your protein for the week.

    foil fajitas
    Photo: Tastes Better From Scratch

    6. Chicken fajitas foil packets

    Craving some Mexican? This is the one for you, my friend. Cook your chicken, rice, and peppers together in a foil packet for a tortilla-ready meal. Top it off with guac, salsa, or sour cream for the perfect finishing touch.

    foil boil
    Photo: Well Plated

    7. Cajun shrimp boil foil packets

    A traditional Southern boil is quite the spread. Even if you use foil packets, it can still look just as impressive when plated—you just get to cheat the process a bit. If you’re making this dish on the grill, be sure to flip over to the other side after ten minutes to ensure everything is cooked evenly. Once everything is cooked, flavor with lime juice and dig in!

    For more easy dinner recipes, check out these 15-minute meals. And for more healthy cooking inspo, join Well+Good’s Cook With Us Facebook group.

    Continue Reading…

    Author Emily Laurence | Well and Good
    Selected by CWC
  • Everyone at my gym is sipping coffee mid-workout, and nutritionists told me why

    August 07, 2019 at 06:00AM by CWC

    I’ve noticed a new trend in the gym of late, that’s become about as pertinent as one-shoulder sports bras and wide-leg yoga pants: People drinking coffee during their workouts.

    As a morning-exercise fan, I’ve always gulped down a cold brew before hitting the megaformer, which RDs say is totally fine. Chugging a cup mid-routine, though? That seems like some next-level commitment to the caffeine habit, so I had to know from the pros if it was a good idea—or even okay at all. “Caffeine is a stimulant. It stimulates the nervous system and makes us more awake, and it can also stimulate your nervous system, heart, and other systems in your body, which can help with physical performance during your workout,” says Brigitte Zeitlin, MPH, RD, CDN .

    The fitness world seems to agree with that sentiment. “At about 100mg of caffeine per cup, coffee can provide a nice lift in energy and alertness for a person’s workout when consumed prior to—or at the beginning of—a workout,” says Andy Coggan, CSCS, CPT, NASM CES, Director of Fitness at Gold’s Gym.  He adds that it can also assist in nervous system arousal and mobilizing fat cells for energy consumption, but these benefits are best reaped when you’re downing your coffee 15 to 30 minutes before you hit the gym, or as early into the workout as possible.

    “Every body is different, and how you metabolize and how that energy will affect you differs from person-to-person,” explains Zeitlin, adding that, in general, the sweet spot for drinking coffee is about 20 minutes before a workout. “If you’re drinking it while you’re working out, it depends how long your workout is as to whether you’ll reap the benefits. If you’re working out for an hour, you’ll experience the benefits, if you’re working out for 20 minutes, you might miss that window.”

    Of course, it’s also worth taking into consideration how your body responds to caffeine. If, for example, you rarely drink coffee and decide to pound a large iced latte in the middle of your mid-morning run, you might run into some problems. As Niket Sonpal, MD, a Brooklyn-based gastroenterologist, (who is not a proponent of drinking coffee during a workout) points out, a cuppa Joe can have a laxative effect, which may have you running from the treadmill to the bathroom. Plus, if you’re drinking it before an evening workout, you may have trouble sleeping later on.

    You also want to think about why you’re working out, and what you want to get out of the experience. “If you’re working out to chill out or check out without stress and anxiety, you probably don’t want that caffeine boost. If you’re someone who’s like, I want to get in my cardio hard fast, in and out, then caffeine during a workout would make more sense for that purpose,” says Zeitlin, adding that endurance-based activities like spinning and running tend to benefit from a little caffeine jolt.

    If you are going to bring a coffee with you to the gym, Zeitlin suggests skipping on the sugar substitutes, which can cause bloating; and instead, pairing it with a piece of fruit before or after you exercise. While milk and mylk are generally fine—especially because they have protein, which will help with post-workout recovery—be sure you’re not using a product that has any of its own added sugar.

    As all of the experts will tell you, there’s a catch: You should only be drinking coffee while you work out if you’re washing it down with plenty of water, because of its diuretic effects. “Caffeine can be dehydrating so you don’t want it to be the only fluid you’re taking,” says Zeitlin. “You should think about it in addition to your water and hydration, not as a part of it.”

    Now that I’m hyped up and hydrated, I’ll be trying the Trainer of the Month Club workout with Val Verdier this week—join me?

    Is decaf coffee secretly better for you? Find out here. And if you want to ditch your coffee habit cold turkey, here are 9 ways to keep your energy up without it

    Continue Reading…

    Author Zoe Weiner | Well and Good
    Selected by CWC
  • Use ‘soul medicine’ to remedy to that all-too-common ‘meh’ feeling and vibrate higher

    August 07, 2019 at 07:00AM by CWC

    I’m deep in an inexplicable funk of “meh” when I meet Lalah Delia, spiritual writer and author of the forthcoming book Vibrate Higher Daily at the Self-Care Summit put on by women’s networking platform Create & Cultivate. I can’t figure out why I feel this way—it doesn’t seem as though anything’s changed or suddenly gone wrong in my life, and that lack of understanding makes shifting back into a better place even tougher to wrap my mind around. I figure this is an issue Delia can help me navigate, given that her entire brand focuses on the notion of “vibrating higher,” which sounds like exactly what I feel like I need to do. So, I decide to learn more.

    The first thing Delia tells me is that the state of my spiritual health may explain the source of my funk, and, at first, I assume she’s either referring to my 19-year absence from church or my unholy thoughts about the hot priest from Fleabag. Turns out, I’m wrong on both accounts. “Spiritual health, for me, is being in harmony and in touch and in balance with a higher vibrational self and then also with my higher power,” Delia says. “So to feel like there’s a flow going, there’s no stagnation.” BINGO. Stagnation is exactly what I’ve been feeling. Not necessarily externally—I’ve been busier than ever and seem to be making progress toward my bigger goals—but on an internal level? I feel a little…stale.

    But, I’m in luck because Delia says she has just the remedy: “Soul medicine is that thing that puts you in a zone where you’re back to yourself; you’re you again,” she says. “It can be a few hours at the beach, it can be writing, it can be having a spiritually connected conversation, it can be a song.” Delia’s soul medicine regimen, for example, is listening to anything by Earth, Wind & Fire, swimming in the ocean, and taking salt baths. “Soul medicine is that thing that helps you remember who you are.”

    “Soul medicine is that thing that helps you remember who you are.” —Lalah Delia, spiritual writer

    Sometimes, she says, feeling stuck in a vibration that doesn’t serve you happens for a reason, and it bodes well to acknowledge the sensation and be present with it rather than immediately trying to push yourself into a new place. Once you’ve effectively identified these emotions, it’s time to nurture them back to a state of wellness—the state of a higher vibration. “It’s almost a mothering,” Delia says. “What that looks like is maybe gratitude journaling your feelings in order to purge them out, taking yourself to get a massage to thank your body for going hard that week, eating healing foods to thank your digestive system for thriving for you, resting the body and/or the brain, taking adaptogens—whatever it is that will make you vibrate higher.”

    Not sure what may best nurture your not-so-great feelings to a state of higher vibration? Delia suggests taking note of the world around you and what’s been catching your attention. “That’s your medicine calling you to go try it.”

    When I introspect to identify my own soul medicine, it doesn’t take long for me to have an aha moment: I was medically sidelined from exercise for most of the early part of the year, and though I’ve had the all clear to work out for months now, I still haven’t been back to the spin, barre, or dance classes I love. Lately, when friends have asked me to join this or that workout, my my refrain has either been, “I’m too busy,” or, “I’m too out of shape for that.” Now I wonder if opting out is a cause of my funk—it’s a key part of “me-ness” that hasn’t been a part of my life in a long time. If so, maybe it means my negative emotional state—or spiritual health—requires some nurturing via physical activity.

    So, after my chat with Delia, I start saying yes to all things active. I sign up for a stand-up paddleboard lesson, go for a hike in Malibu, take a dance class, and return to Taryn Toomey’s The Class for the first time in four years. Immediately, I feel unstuck, and like I’m indeed vibrating at a high level. While I’m certainly not contending this approach is appropriate for treating a serious mental health condition, it definitely helped me feel “in the flow” and vibrant after a dull, stagnant period. Now, I finally feel like myself again.

    Your soul medicine might be found in unexpected places—like a koala sanctuary in Australia. And, P.S., that joyfully emotional feeling you get when something hits you down deep, in a good way is called kama muta.

    Continue Reading…

    Author Erin Bunch | Well and Good
    Selected by CWC
  • These acne body washes are the in-shower equivalent of an appointment with Dr. Pimple Popper

    August 07, 2019 at 10:24AM by CWC

    I can wax poetic all day long about the army of beauty products you should use on your face when you’ve got acne. Say the word, and I’ll recite my personal Ted Talk about the ingredients to slather on breakouts, why you should keep your fingers off of your face, and which pimple patches are worth slapping onto your zits. But treating body breakouts is a whole different matter (buttne, anyone?). While the remedy to face acne is a complex situation and depends on the type, the basis of your body zit conquest all starts with a good ol’ acne body wash.

    “You really have to depend more on a cleanser [with body acne] than applying topical leave-on products simply because leave-on products don’t come in a volume sufficient to treat areas like your back and chest,” says Loretta Ciraldo, MD, FAAD, board-certified dermatologist and founder of Dr. Loretta skin care. “So body wash becomes very important for body acne, where, unlike on our faces, the wash would be the only thing you’re using to clear acne.” Besides that, certain acne leave-on ingredients include benzoyl peroxide, which she points out would impact your clothing. Hence why a solid body cleanser is pretty much all you need (you know, as opposed to spot treatments or masks or serums).

    Also, the skin on your body is different than the skin on your face. “The skin of the body has different sebaceous glands, and the skin on the face is thinner than the skin on the body,” says Purvisha Patel, MD, a board-certified dermatologist and founder of Visha Skincare. “Body washes for acne are especially made for this purpose.”

    What to look for in an acne body wash

    Similar to the case with facial breakouts, body acne requires diligent exfoliation. “Patients with acne-prone skin are more likely to have clogged sebaceous glands and pores. For this reason, it’s important to use a wash that will unclog and open up the pores by removing any oil, dirt, or built-up dead skin,” says Tobechi Ebede, MD, a New York-based dermatologist. The key to unclogging your pores lies in chemical exfoliants.

    Dermatologists’ most often recommend salicylic acid to treat body acne. “Salicylic and glycolic acids are my favorites,” says Dr. Ciraldo. “Both of these ingredients will unglue dead cells from each other to unclog the plugs that start acne in the first place.” Dr. Patel echoes these ingredients, but also suggests looking for tea tree oil (an antibacterial), bakuchiol (promotes cell turnover), or zinc (heals your skin) on the ingredients list too. “Exfoliating washes or washes that kill bacteria and fungus help with body acne,” she says. “Using these helps decrease body breakouts. Those that contain benzoyl peroxide, tea tree oil, or salicylic acid help open pores and decrease bacteria and fungus on the skin.”

    Also, sulfur works wonders on facial acne—and can do the same for your body. “Sulfur, usually at 10 percent strength, has natural antibacterial properties and is a keratolytic, so it helps to break down keratin so that the debris in the pores is shed easier,” says Dr. Ebede.

    Be cautious if you’re going the benzoyl peroxide route, though. While it’s a tried-and-true ingredient that kills P.acne bacteria, it can bleach towels and clothing when wet, says Dr. Ebede. And for some skin types, it can lead to other skin issues. “I suggest avoiding benzoyl peroxide since it can be too drying and irritating, so acne often gets redder and the drying effect can activate more oil production as a compensation for the over-drying of the ingredient,” says Dr. Ciraldo.

    While you’re on the hunt for an acne body wash, there are some ingredients to avoid, too. “If you have body acne and you use products with a lot of edible ingredients such as coconuts, olives, or sugar, they can feed the bacteria and fungus on the skin to make the problem worse,” says Dr. Patel. And though body scrubs can feel satisfying, they can sometimes lead to irritation. “Be cautious with physical exfoliants or scrubs since they can inflame the skin and prolong acne or even incite scarring,” says Dr. Ciraldo. That said, Dr. Ebede says a gentle loofah or soft brush could help open up pores.

    Your get-rid-of-body acne plan

    Besides the acne body wash you’re slathering on, there are other things to keep in mind while in the shower. First off? Avoid scalding hot water. “Don’t use hot water—use room temperature, tepid water because hot water can make skin redder and get acne more inflamed,” says Dr. Ciraldo. And be sure to cleanse as soon as you’re done working out, because she notes that sweat can aggregate body acne.

    When you’re showering, it can also help with those body zits if you leave the product on for a bit rather than wash right off. “Try applying the cleanser onto dry skin and leave it on for at least two minutes before washing off,” she suggests, since otherwise the cleanser will get too diluted to be as effective. As with regular breakouts, though, body acne takes patience and consistency. “Body acne is tough to treat and consistency is the key,” says Dr. Ebede. Just make sure to exfoliate regularly and stick to your routine, ideally with one of these eight expert-approved body acne washes, below.

    Photo: Neutrogena

    Neutrogena Body Clear Acne Treatment Body Wash with Salicylic Acid, $7

    Dr. Ebede recommends this drugstore gem that’s filled with exfoliating salicylic acid to quash those body breakouts.

    Photo: PanOxyl

    PanOxyl Acne Foaming Wash, $12

    If your skin does well with benzoyl peroxide, this body wash has the acne-killing ingredient in it to clear your skin. It’s also available in a four-percent concentration if your skin tends to get dry.

    Photo: Marie Veronique

    Marie Veronique Shave Prep + Daily Wash, $35

    This body wash contains a natural version of salicylic acid—willow bark extract—and gently exfoliating lactic acid to slough off built-up dead skin cells and keep that skin soft and clear. And bonus points for working double duty as a shaving prep.

    Photo: Visha Skincare

    Visha Skincare Top 2 Toe Body Wash, $25

    Get all of the dermatologist-recommended acne-fighting ingredients in one product with this multitasking body wash. You can literally use it from your scalp (to help with dryness) to your toes (including your face) in the shower, and be done for the day.

    Photo: Peter Thomas Roth

    Peter Thomas Roth Acne Face & Body Scrub, $32

    This scrub gentle sloughs dead skin off with jojoba beads, and salicylic acid and glycolic acid work together as a one-two punch to exfoliate to help with breakouts.

    Photo: Murad

    Murad Acne Body Wash, $44

    Dermatologist Dr. Murad concocted this gentle yet acne-busting body wash to fight breakouts with salicylic acid (of course), and also keep things soothed and calm with green tea and licorice root extracts.

    Photo: Glytone

    Glytone Exfoliating Body Wash, $33

    This wash relies on superstar exfoliant glycolic acid to clear your pores and shed old skin cells. It’s also good for treating keratosis pilaris, BTW.

    Photo: Alba Botanica

    Alba Botanica Acnedote Face & Body Scrub, $6

    Fight inflammation on your skin—from your face to your body—with this refreshing scrub that combats acne with a combo of salicylic acid and willow bark extract, and keeps your skin feeling soft thanks to aloe vera and chamomile.

    BTW, to know where those pesky butt and chest zits came from, derms reveal all of the body acne causes you need to know about (and avoid). And here are their expert-approved secrets on how to prevent acne from even happening in the first place. 

    Continue Reading…

    Author Rachel Lapidos | Well and Good
    Selected by CWC
  • This dress is basically the leggings equivalent of formalwear, and I never want to take it off

    August 07, 2019 at 11:01AM by CWC

    As soon as the summer hits its dog days, I’ve got exactly two criteria for whatever clothing I put on my body: It’s gotta be comfortable, and it cannot, under any circumstances, show sweat. That’s it. Whether or not something is cute doesn’t matter nearly as much as its ability to mask my pit stains, so I usually wind up staying in my workout clothes as long as humanly possible. Case in point: This morning,  I went to three bustiness meetings in leggings and a top. While it probably wasn’t the most professional thing I’ve ever done (and definitely wasn’t the best idea for the sake of my nether regions), frankly it was necessary for running around New York City in 85 percent humidity

    But thankfully, for the sake of my career and personal style, I discovered an article of clothing that not only checks my “comfortable” and “sweat resistant” boxes, but also happens to be cute and work appropriate. Enter Rec Room, which makes the dress of my dreams out of what can only be described as the most comfortable fabric ever to grace this earth and my skin.

    Rec Room was created with the idea that women deserve to feel as comfortable they do in their workout leggings in everything else that they do, and launched a line of dresses to prove it. The founders call their products “everywhere wear,” because they’re meant to be easy to throw on (even on days when the last thing you want to do is get dressed and look cute) and appropriate for anything your day throws at you. The brand sent me their Black Slip Dress ($128) to test out for myself (I’m 5’5″ and wear a size small), and from the moment I put it on it was—I’m not exaggerating here—my favorite thing I’d ever worn.

    Allow me to explain: Yesterday, or as I like to call it, “the day I found true love,” was one of those hectic mornings where I had to run from an intense workout straight to a work event, and I was still straight-up dripping with sweat after I got out of the shower. Usually when that happens, the absolute last thing I want to do is put on a dress and attempt to look cute.

    But this dress was different. Sure, it didn’t show any of the sweat that was pouring off of my body, which felt like a definite heroic win, but the fabric itself was really what made me fall in love. It has the same I-want-to-rub-this-all-over-my-body feeling as sumptuous silk, but with the flexibility and breathability of my favorite pair of leggings. It fit my body perfectly (it didn’t hug or stick to any weird places the way other slip dresses tend to), and moved with me—it’s no wonder that Rec Room says you could do a workout class in their styles, and why their founder told me she swore by the same style as one of her favorite maternity dresses throughout her pregnancy.


    I was a little hesitant that wearing a full-on spandex dress would veer a little too far into “workout dress” territory for my liking (which isn’t quite my thing, personally, but to each their own!) but I paired my simple slip with a whole bunch of jewelry, and the whole look was very chic, if I do say so myself. I threw on big sunnies and a pair of slides, and felt like a slightly-more-self-aware version of Carrie Bradshaw walking up Fifth Avenue on my way to the office.

    I got approximately 40 compliments on my outfit between Instagram and IRL, and when it came time to change into workout clothes for my p.m. walk on the Westside Highway, I legitimately didn’t want to take it off. So I wore it on my walk. And at bedtime, I strongly considered sleeping in it until I remembered that that would be really gross considering the amount of my sweat it was likely holding (but not showing!) from the day. I did, however, come very close to wearing it to work for a second day in a row, because it’s one of those dresses that you can throw on with different accessories for an entirely new look.

    … I just blacked out and wrote 700 words in 25 minutes about how much I love my slip dress, so that’s how you know it’s real. No joke— I’ve already convinced three separate people (hi mom!) to buy it for themselves so that they can experience the joy that wearing it will bring into their lives. Some day, I hope to like a boyfriend as much as I like this dress.

    And one last thing: If slip dresses aren’t quite your thing, Rec Room also currently offers four other styles in their dreamy sweat-resistant material, which means you can invest in a different one to wear every day of the week—aka my dream come true.

    Want to pair your dress with sneakers? Here are some trendy ways to do it. Or layer it over your favorite white t-shirt, which you’ll be able to keep clean all summer long using one of these trusty tips

    Continue Reading…

    Author Zoe Weiner | Well and Good
    Selected by CWC
  • 8 foods for liver health that nutritionists want you to eat every day

    August 07, 2019 at 11:00AM by CWC

    Of the five vital organs, the liver stands out as the fuzziest in my high school bio memories. It doesn’t have its own songs à la “Achy-Breaky Heart.” And, let’s face it, it will never be the brain of the entire operation. Yet nutritionist Charles Passler, DC, founder of Pure Change, is pretty keen on giving the organ (which sits right above your stomach, BTW) a rebrand.

    Why, you ask? The liver plays a vital role in shepherding out what your body doesn’t need. “When the liver is working optimally, it can take toxins stored throughout your body, convert them into their water soluble form, and efficiently excrete them from your body,” explains Dr. Passler. With the right food on your plate, he says, you can more easily flush out foreign chemicals—like the ones you pick up from the environment, beauty products, or processed foods.

    The American Liver Foundation’s healthy eating guidelines echo Dr. Passler’s points. It also recommends a diet rich in fiber sourced from fruit, veggies, and whole grains. Small amounts of non-red meat, as well as low-fat dairy and healthy monounsaturated fats (like avocado!) are also on the menu.

    Follow those broad nutritional guidelines and you’re already off to a good start—but let’s dive deeper on the foods the liver really, truly loves.

    Keep reading for 8 powerful liver cleansing foods to give your bod an assist.

    1. Garlic

    “Eating garlic helps activate the liver detox enzymes,” explains Dr. Passler. (Basically, these enzymes assist in breaking down toxins and eliminating them from your system.) Garlic also contains 39 different antibacterial agents, making it a great food for protecting your bod against illnesses.

    To best make use of this flavor-packed food, opt for organic and fresh garlic whenever possible. “When eating garlic fresh, the allicin compound can help kill unfriendly organisms in your intestines that produce toxins in your gastrointestinal tract,” Dr. Passler says. Try sneaking an extra clove or two into your weeknight dinner veggies or Caesar salad

    2. Beets

    If you’ve never jumped on the beet juice train, now is the perfect time to give it a try. (As if the veggie’s high antioxidant content and ability to improve exercise performance weren’t reason enough.) 

    “Beets activate liver enzymes and [affect] bile, which helps break down and absorb healthy fats and fat-soluble nutrients like vitamin E,” says Dr. Passler. “When your liver transforms fat and soluble toxins into their water-soluble form for excretion, it binds many of those toxins to bile so they can be escorted out of your body in bowel movements.”

    3. Organic apples

    Adding sliced Granny Smiths to your snack rotation can be really beneficial for your gut. Apples, which contain lots of fiber, “can help with cleaning out your bowels and introducing friendly bacteria,” says Dr. Passler. (It’s important to go organic, however, since apples are a staple on the Dirty Dozen—the list of the most-pesticide-laden produce.) 

    To take your fiber game to the next level, make sure to leave the skin on your apples and try having them for breakfast with chia seeds—another key source of gut-friendly fiber.

    4. Broccoli sprouts

    Broccoli sprouts are “rich in antioxidants and boost up glutathione even better than straight broccoli, which means they support both phases of liver detoxification,” explains Dr. Passler.

    Broccoli sprouts’ benefits go beyond just the liver. “They contain the precursors of a highly studied substance known as sulforaphane, which has been shown to help prevent certain cancers,” Dr. Passler points out. Sorry, Brussels sprouts—you’ve officially been one-upped. 

    5. Watermelon

    Another fruit worth serving up for some liver love is watermelon. Fitting the bill for the American Liver Foundation’s fiber recommendation, a two-cup serving is just right. Watermelon also contains the antioxidant lycopene, which has been found to raise gluatathione levels in the body.

    6. Fermented foods

    According to Dr. Passler, if you’ve been feeling bloated or constipated for more than three days, it’s a sign that you could use some more fermented foods in your life. Kefir, sauerkraut, pickles, kimchi—all of these tangy treats introduce gut-friendly bacteria to colonize the intestines and promote healthy elimination. Plus, it’s really easy to prepare your own ferments at home. If you’ve got 24 hours to spare you can make this coconut rose kefir, and if you’re a little more patient, why not brew your own kombucha (and save a lot of money in the process)?

    7. Walnuts

    You may have already heard of the brain-boosting power of the mighty walnut. But did you know it’s also a whiz in the liver department?

    “First off, walnuts help increase circulation and blood flow so toxins are more efficiently transported from different points in your body to your liver,” says Dr. Passler. (Cue the breakdown-and-elimination process.) So next time you head out for happy hour, make sure you’ve got this walnut crumble on hand for breakfast the morning after—your brain, liver, and taste buds will thank you. 

    8. Avocado

    Oh, avocado: the Beyoncé of produce. This green beauty comes with twofer benefits of fiber (about 3 grams per serving) and healthy fats. Meaning the American Liver Foundation would say check, check, and check to adding a myriad of avo dishes to your meal lineup.

    This post was originally published on April 2, 2018. Updated on August 7, 2019. 

    JSYK: These are the foods a neuroscientist wants you to eat for better brain health. And as for your gut, these are the ones a gastroenterologist calls essential

    Continue Reading…

    Author Sarah Sarway | Well and Good
    Selected by CWC


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