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Eating plant-based may be good for the environment (not to mention you!), but it can make it tougher to get enough of certain nutrients from food alone, including one key macro: protein.When it comes to breakfast, this can be a concern, since experts typically recommend shooting for around 15 to 20 grams of protein at your morning meal. Taking in an adequate amount is critical to “help keep you full and satisfied all morning long,” Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Otherwise, you run the risk of feeling tired, sluggish, and hangry—not…

  Have you ever noticed how the biggest changes in life often bring out both the best and most challenging parts of our relationships? Whether it’s moving to a new city, starting a new job, welcoming a child, or adjusting to an empty nest, life transitions can feel overwhelming. But they also offer powerful opportunities for growth, especially when couples approach them with empathy, curiosity, and open communication. Why Life Transitions Test Relationships Change, even when welcome, stirs up uncertainty. A long-awaited promotion, a beautiful new home, or even retirement can disrupt familiar routines, shift roles, and bring unspoken expectations…

A dietitian unveils the top 10 high-fiber vegetables that support digestive health, reduce disease risk, and support weight loss—all while boosting your overall well-being without the extra calories. Fiber may not top your list when thinking about the best nutrients for staying healthy. However, fiber is an essential nutrient for digestive health and several aspects of your well-being. Studies suggest that fiber helps regulate bowel movements, reduce cholesterol, and can support weight management by increasing satiety and helping you feel fuller for longer. While many people think of fiber in terms of grains and cereals, vegetables are often an even…

After a demanding workout, there’s little better than recovering with a nice dip in the hot tub, or sitting inside a sweat-inducing sauna. But which one stimulates the heart and boosts our immune system the most? Experts at the University of Oregon have the answer. In a recent study published in the American Physiological Society, researchers from the Bowerman Sports Science Center at the University of Oregon pitted the effects of relaxing in a hot tub against sitting in a traditional heat driven dry sauna, or spending time in a more modern far infrared sauna. “No studies have compared the…

After 40, it gets harder to keep your core tight and your waist lean, but not impossible. You don’t need hours of crunches or a complicated routine. What you need is a challenge that hits every deep core muscle at once. And nothing beats the raw, full-body tension of a perfectly held plank. The plank isn’t just an ab move, it’s a total-body test. Planks build strength through your shoulders, glutes, and legs while keeping your spine stable and supported. The longer you hold it with control, the more your body learns to brace under load. That’s the kind of…

If you’ve tried active listening, “I” statements, and communication workshops but still struggle with your partner, you’re not alone. Many couples discover that communication skills alone can’t fix deeper relationship issues. While the belief that “communication is the key to a successful relationship” is widely accepted, this view oversimplifies the complexity of romantic partnerships. Poor communication is often a symptom of deeper, unresolved issues such as insecure attachment styles, unmet emotional needs, trauma, and misaligned values. This article argues that focusing solely on communication techniques can mislead couples and therapists alike. Instead, the foundation of healthy relationships lies in emotional…

Many of us have grown up with notions of finding ‘the one’, ‘the soul mate’ or ‘the twin flame’. But spiritual labels bring heavy expectations. This can be enough to break any relationship. So, where does divine union fit in? Divine union is not about the person. It’s about the container. Your divine union is a portal to cosmic connection and sacred co-creation – two empowered souls choosing to share the journey. Sia-Lanu Estrella, author of The Rainbow Tablets: Divine union, shares four tools for fostering this ultimate expression of a conscious relationship. 1. Create a shared vision When partners…

Do you find yourself mindlessly snacking at night, only to regret it later when your sleep feels restless and your digestion is off? You’re not alone—nighttime overeating is one of the most common eating struggles I see in my mindful eating practice. The good news? You can improve your sleep and reduce nighttime overeating—without following restrictive rules or eliminating your favorite evening snacks. As a registered dietitian, I’ll guide you through: Why evening eating impacts sleep (and how to work with your body) Common mistakes people make with nighttime eating Simple, mindful evening eating habits to help you sleep better…

My closet is overflowing with every type of footwear, from heeled boots to a handful of casual sneakers. Despite my undeniable shoe obsession, I rarely rotate between different pairs of athletic shoes. Instead, I like to rely on one do-it-all pair that can adapt to both my workout and everyday needs. And truthfully, that’s all I need as someone who prefers only cardio and low-impact workouts. Plus, my old sneakers were desperately in need of a refresh after wearing them for years.  That said, I tried out Brooks running shoes after seeing actress Jennifer Garner sport them multiple times throughout…

Exploring difficult emotions and experiences may be the key to loosening their hold over us. Gentle awareness of our inner world allows us to transform shame in this practice from Patricia Rockman, MD. Becoming familiar with a difficult emotion means getting interested and curious about the experience, like you might do when visiting a new city. Take it slow, uncovering new “territory” a bit at a time instead of trying to get to know it all at once. As you navigate shame, you learn that you can sit with uncomfortable feelings, and that they will eventually pass. Over time, you…