How-To Guides

Written By: Karla Tafra The more you hear about hydration, the more you hear about electrolytes. These compounds aren’t just popular within the athlete community, they’re weaving their way into health and wellness routines for every individual, helping optimize the performance of our body functions. So, what’s the importance of electrolytes, and how can we benefit from adding them to our routine? Let’s dig in. Importance of Hydration Electrolytes are specific micronutrients that are essential for every function in our body, from the most basic to the more complex. Their main roles include everything from facilitating and maintaining electrical neutrality in all human cells, to generating and conducting electrical charges that stimulate the function of all nerves and muscles. They usually come from our food, water, and other fluids we take on a daily basis, as they’re naturally present in the soil. Unfortunately, today’s high stressors and environmental pollutants, as well as agricultural practices, are leaving our soil depleted of these important nutrients. The same is happening with filtered water and other highly-processed products, which get stripped of electrolytes. This is why replenishing them with supplements is becoming more and more important with each passing day. Chemically speaking, electrolytes have a natural positive or negative electrical charge when dissolved in water, which helps conduct electrical charges that create chemical reactions in your body. One of the easiest reactions to notice is muscle contraction. In order for your muscle to contract, there has to be an electrical charge within your cells, and it all happens because of these powerful substances. How to Hydrate Through Food There are plenty of electrolytes in nature that your body absorbs daily, but these are the key ones that are responsible for everything from muscle growth to hormone balance. Some of them have a natural positive electrical charge, while others have a negative one, and the goal is to strive for optimal levels of both so there’s a general state of equilibrium. Sodium You might hear how sodium is bad for you when, in reality, it’s one of the most important electrolytes for the optimal function of your body. It’s only when there’s too much of it that it can cause inflammation and health problems, especially when coupled with a highly-processed diet and high levels of stress. Sodium plays an essential role in balancing the level of fluid within your cells as well as helping them absorb nutrients. It’s one of the most abundant electrolytes out there, with a positive electrical charge, and if you’re regularly adding salt to your meals or eating out, it’s also the least necessary one to replenish with supplements. Potassium This positively-charged electrolyte is another intracellular substance that gets absorbed by your cells in unison with sodium, and it’s crucial for the optimal function of the heart. Neither too much potassium nor too little potassium is good, as both can cause their own set of problems and cause an imbalance within all electrolytes. We mostly get potassium through our food, with beans, potatoes, bananas, winter squash, and leafy greens being some of the richest sources. Still, plenty of people find themselves with inadequate potassium levels, especially if they’re on a low-carb diet and only choose low-carb fruits and vegetables. Magnesium Magnesium is another positively-charged electrolyte, and it’s included in over 300 enzyme reactions in the body. Some of the most important roles include protein synthesis, blood glucose control, muscle and nerve function, blood pressure regulation, and helping your cells turn nutrients into energy. Magnesium is naturally present in many foods, but it’s also one of the most deficient minerals, which is why many people take it in supplement form. It’s especially recommended for those who have trouble sleeping or who are living an active lifestyle as it can help relax your muscles, prevent cramps, and help you transition into sleep. Chloride Chloride is a negatively-charged electrolyte that plays a huge role in maintaining your body’s natural pH balance, stimulating digestion in your stomach, as well as helping sodium and potassium keep adequate levels of fluid within the cells. When you have high levels of chloride, you enter a state called acidosis, which means you’re body is highly acidic, and when your chloride levels are too low, you enter a state called alkalosis, when your body is highly alkaline. Neither condition is good, so it’s important to maintain the proper levels of chloride and prevent any disorders. Chloride is naturally found in many foods, but it’s usually taken in through table salt, also known as sodium chloride. It can also be obtained from tap water, oftentimes in too high amounts, which is why getting a water filter at home is usually a great investment. Calcium Calcium is positively charged, and it’s one of the most important micronutrients when it comes to bone and tooth health, blood clotting, muscle contractions, and regulating normal heart and nerve functions. When there’s not enough calcium in your body, you can have serious nerve and muscle disorders, as well as an increased risk for osteoporosis and problems with your teeth, hair, and nails. Calcium is the most abundant in dairy products, which is why people who are following a vegan diet usually need to ensure daily supplementation so that they don’t become deficient. Still, there is a possibility of having excess calcium in the body, even though it’s a rare occasion. In that case, it’s important to take a step back from supplementation or eating foods that are rich in calcium in order to get back into balance. When do You Need to Take Electrolytes? The three electrolytes from the above-mentioned list you’ll see in almost every electrolyte drink, product, sachet, or powder are magnesium, sodium, and potassium. They are the easiest to lose through perspiration and the easiest to become deficient in throughout the day. Their low levels can cause dehydration, fatigue, muscle cramps, and make you feel energy depleted. The quickest way to lose electrolytes is through sweat, whether due to exercise, a fever, or intensely hot weather. The primary electrolyte you lose is sodium, but potassium and magnesium follow suit. It’s usually recommended to take them after a sweaty workout or even throughout the day if it’s extremely hot and you’ve been up and about. It’s also recommended to take them if you’re burning with a high fever or experiencing diarrhea, as you’re still losing precious fluids. How Many Electrolytes Should You Take? How many electrolytes you lose during exercise, heat exposure, or an illness depends on a variety of factors, from your weight and fitness level to the intensity and duration of activity, humidity, and how much you actually sweat. This can drastically differ from person to person depending on the time of year, the humidity of the room you’re exercising in, and the intensity of your workout. Generally, one serving of electrolytes after a sweaty session is enough to replenish your stores. Most brands have around 20–30 mg of potassium, 100–200 mg of sodium, and 30–60 mg of magnesium, which leaves plenty of room for food-occurring nutrients to still nourish your body and cause no imbalances. That being said, some people sweat way more than others, which leaves them at risk of dehydration and nutrient depletion. If they’re working out and sweating more than once per day, having a second serving may be useful. Before starting any supplement, always consult with your physician, and even better yet, if you can test out your electrolyte levels before and after exercise, you’ll always know where you end up. Electrolyte Imbalances and How to Fix It When you’re deficient in a certain electrolyte, the easiest way to fix that is through adequate supplementation. But when you’ve lost plenty of fluids during a workout, it’s safe to say you’re deficient in more than one. That’s why there are so many brands out there coming out with the newest powder, tablet, or sachet you can just easily dissolve in water and take immediately post-workout so you can replenish lost nutrients as soon as possible. When looking for quality brands, it’s important to look for at least 100 milligrams of sodium and 30 milligrams of potassium, with minimal sugar levels. Sugar is oftentimes necessary to improve the absorption of electrolytes, but it’s not that important. Many brands choose to add sugar to mask the salty taste and improve the flavor of their products. If you’re someone who sweats a lot and is highly active throughout the day, you’ll probably need more than one serving of electrolytes, which is why choosing a low-sugar or even zero-sugar option would be the best option. Final Thoughts Electrolytes are crucial for the optimal function of every cell in the body, and when you’re dehydrated, you’re often deficient in these important micronutrients. Electrolyte imbalances can cause a variety of health problems, from nerve and muscle disorders to fatigue and even depression. Always make sure you’re properly hydrated, keep a diverse and colorful diet, and supplement with electrolyte products when needed. And as always, consult your physician before starting a new supplement. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra Summer is the perfect time to travel and take a vacation. With so many incredible destinations out there, it’s almost impossible not to imagine yourself lying on a sandy beach, overlooking the blue, crystal waters. Still, when the weather is hot and the sun is earning you a tan, it’s important to know how to stay hydrated when traveling. Here’s what you need to know. Importance of Staying Hydrated While Traveling Staying hydrated while traveling is crucial for maintaining good health and overall well-being. Whether you're traveling by plane, car, or any other means, the following are some reasons why staying hydrated is important: Preventing Dehydration: Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance that can have detrimental effects. Traveling often involves exposure to different climates, increased physical activity, and potentially long periods without access to water. Promoting Physical Comfort: Proper hydration helps keep your body functioning optimally. It ensures that your joints are lubricated, your muscles can work efficiently, and your body temperature is regulated. When traveling, especially during long journeys, maintaining physical comfort becomes essential, and staying hydrated can contribute to achieving that. Boosting Immune Function: Traveling exposes you to various germs and pathogens, including those in crowded places, public transportation, and new environments. Drinking an adequate amount of water helps support a strong immune system. It aids in the production of lymph, which carries white blood cells and other immune components throughout your body, enabling your immune system to function effectively and protect against illnesses. Alleviating Jet Lag: Jet lag can affect travelers crossing multiple time zones, causing symptoms such as fatigue, headaches, and disorientation. Staying hydrated can help alleviate these symptoms by supporting your body's natural processes, such as digestion, circulation, and hormone regulation. Supporting Digestion: Traveling often involves changes in diet and meal timings. Adequate hydration is essential for maintaining proper digestion and preventing issues like constipation or indigestion. Water helps break down food, aids in the absorption of nutrients, and facilitates the elimination of waste from the body. Enhancing Mental Clarity: Dehydration can impair cognitive function, leading to difficulty concentrating, decreased alertness, and even mood changes. When you're traveling, especially if it involves important activities or business matters, staying mentally sharp is crucial. Remember to drink water regularly, even if you don't feel thirsty, as thirst is not always an accurate indicator of hydration status. It's also a good idea to carry a reusable water bottle with you while traveling to ensure easy access to water throughout your journey. Impact of Travel on Hydration Travel can easily get you dehydrated, especially when you’re anxiously running around to make sure to get to your bus, train, or plane booking on time. Not to mention how dehydrated you get when you’re flying long-distance. When traveling to hot climates or during the summer season, your body tends to lose more fluids through sweating to cool down. High temperatures and humidity can lead to excessive sweating, increasing the risk of dehydration if fluid losses are not replenished adequately. Additionally, air conditioning in vehicles, airplanes, or hotels can contribute to dehydration by drying out the air and accelerating moisture evaporation from your skin. Additionally, traveling to high-altitude destinations, such as mountains or high-elevation areas, can impact your hydration needs. At higher altitudes, the air is often drier, and you may experience increased respiratory and urine water losses. Even more so, altitude sickness, characterized by symptoms like headache, nausea, and fatigue, can further contribute to dehydration. It's crucial to drink plenty of fluids, including water, and avoid excessive alcohol or caffeine consumption, as they can exacerbate dehydration at high altitudes. Tips for Staying Hydrated During Summer Travel Carry a reusable water bottle: Probably the simplest way to prevent dehydration is to carry a reusable water bottle with you at all times. Fill it up in the morning before heading out and keep refilling it throughout the day. Choose a good-quality water bottle that can keep your liquid cold for an extended period of time. Set reminders to drink water, especially when exposed to heat and sun: It’s often easy to forget to drink water throughout the day, especially when you’re on vacation. If you know you’re guilty of this, set reminders on your phone to take a sip every 20–30 minutes. That way, you’ll have to stop frolicking in the sun for a moment to stay on top of your hydration game. Include hydrating summer foods in your diet: In addition to drinking water, prepare some refreshing, hydrating summer foods in an airtight container and take them on the go. Cut up some fresh fruit and veggies like berries, watermelon, peaches, and cucumbers, and place them in your container so you can snack on them no matter where you find yourself. Avoid dehydrating habits like excessive caffeine and alcohol consumption: Caffeine and alcohol tend to increase your need for hydration, so do your best to avoid or at least minimize your consumption during your summer travel. Stay mindful of your surroundings: Adjust your fluid intake based on the environment. Airplanes and AC tend to dry out the air, so keep in mind that your hydration needs might increase if you’re exposed to this type of travel. Avoid prolonged exposure to heat and direct sunlight: Traveling can often be hectic and full of delays, which may leave you stranded in places with prolonged heat and sun exposure. Try to find shade wherever it’s possible, use high-quality SPF, and hydrate, hydrate, hydrate! Increase water intake during physical activities, especially outdoors: If you’re an active individual, you already know that physical activity increases your hydration needs. When paired with heat and sunny weather, those needs increase even more. Keep refilling your water bottle pre-, during, and post-workout! Utilize water fountains and hydration stations: Carrying a reusable water bottle with you is one thing, but knowing where and how to refill it when traveling is a whole other level. You can always buy a bottle of water and transfer it to your personal one, but look for water fountains and hydration stations. Most airports and train stations have one, as well as shopping centers and hotels. Take advantage of restaurants and cafes: Additionally, ask to get your water refilled in restaurants and cafes. Many will gladly do so! Final Thoughts Traveling is amazing, but it can often be very hectic and cause dehydration. Keep these tips handy for your next summer adventure and stay on track with your hydration goals! ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.

Written By: Karla Tafra When the sun hits your skin on a hot summer day, there might be nothing better than a variety of delicious summer fruit desserts. Refreshing berry sorbets and juicy watermelon popsicles go hand in hand with days spent on the beach, frolicking as you enjoy your favorite months of the year. That’s why we took it upon ourselves to write down a list of the best summer fruit desserts that will curb your sweet tooth while keeping you hydrated at the same time. HYDRATING FRUITS Hydrating with summer fruits is a refreshing and delicious way to stay cool and replenish your body's water levels during the hot summer months. Conveniently, they can usually be found on every corner, making it impossible for you to avoid adding them to your weekly grocery haul. Here are just some of the best hydrating fruits that are perfect for your summer endeavors: Watermelon: Watermelon is one of the most hydrating fruits, as it contains about 92% water. It's also rich in a variety of nutrients, and provides a sweet and juicy treat. Pineapple: Pineapple is not only delicious but also hydrating. It contains about 87% water and is a good source of vitamin C, potassium, and manganese. Berries: Berries like fresh strawberries, raspberries, and blueberries are high in water content and packed with antioxidants. They are a great summer snack option to keep you hydrated and provide essential nutrients. Oranges: Oranges are juicy and refreshing, making them an excellent choice for hydration. They are rich in vitamin C and provide a burst of citrus flavor. Grapes: Grapes are another hydrating and nutrient-rich fruit, with a high water content of about 81%. They are easy to snack on and can be frozen for a refreshing treat on hot summer days. Honeydew Melon: Honeydew melon is a hydrating fruit that is low in calories and high in water content. It's a great addition to fruit salads or enjoyed on its own. VEGAN SORBETS Vegan sorbets are a delicious and refreshing frozen dessert option that doesn't contain any animal products. They are typically made with a combination of fruit, sugar or sweetener, and water, although you can omit sugar altogether and enjoy the full fruity flavors. Here are a few vegan sorbet flavors you can enjoy: Strawberry Sorbet: Blend fresh or frozen strawberries with a sweetener of your choice, such as agave syrup or maple syrup. Add a splash of lemon juice for brightness, and freeze the mixture until firm. Mango Sorbet: Puree ripe mangoes with a sweetener and a little lime, lemon, or passionfruit juice for tanginess. Freeze the mixture until it reaches a sorbet-like consistency. Raspberry Sorbet: Blend frozen or fresh raspberries with a sweetener, such as organic cane sugar or coconut sugar. Add a squeeze of lemon juice to enhance the flavor. Freeze the mixture until it solidifies. Lemon Sorbet: Combine freshly squeezed lemon juice, water, and a sweetener. Adjust the sweetness and tanginess to your preference. Add ginger for extra spice! Freeze the mixture and stir it occasionally for a smoother texture. Watermelon Sorbet: Puree seedless watermelon chunks and sweeten with a sweetener of your choice. Freeze the mixture until it solidifies, and enjoy the refreshing flavor of watermelon. When making vegan sorbets, feel free to experiment with different fruit combinations and adjust the sweetness levels to suit your taste. Enjoy these dairy-free frozen treats as a refreshing dessert during the hot summer months or any time you crave a cool, fruity indulgence. FRUIT SALADS Fruit salads may be the easiest and most versatile summer dessert, as they can be made in a matter of seconds and include anything (and everything) you have on hand. All you have to do is slice up a variety of fruit, such as fresh berries, melon, ripe peaches, grapes, pineapple, and mangoes, toss them in a food jar, and serve! You can squeeze fresh lemon or lime juice to enhance the flavor, add some fresh mint to give it an even more refreshing taste, or sprinkle some sugar on top to sweeten the deal. Additionally, you can add a dollop of whipped cream and feel like a kid again. CHIA PUDDINGS Summer chia pudding can be a delightful and nutritious treat that you can enjoy as a breakfast, snack, or dessert during the warm summer months. Chia seeds are rich in fiber, omega-3 fatty acids, and antioxidants, making them a healthy addition to your diet. Here's a simple recipe for a refreshing summer chia pudding: Ingredients: 1/4 cup chia seeds 1 cup plant-based milk (such as almond milk, coconut milk, or oat milk) 1-2 tablespoons sweetener of your choice (agave syrup, maple syrup, or honey for non-vegans) 1/2 teaspoon vanilla extract Fresh summer fruits (such as berries, peaches, mangoes) for topping Optional toppings: shredded coconut, chopped nuts, or mint leaves Instructions: In a bowl or jar, combine the chia seeds, plant-based milk, sweetener, and vanilla extract. Stir well to make sure the chia seeds are evenly distributed. Let the mixture sit for about 10-15 minutes, and then give it another good stir to prevent clumping. This step is important to avoid a lumpy texture. Cover the bowl or jar and refrigerate for at least 2-3 hours or overnight. During this time, the chia seeds will absorb the liquid and create a thick, pudding-like consistency. After the chia pudding has set, give it a stir to break up any clumps that may have formed. If the consistency is too thick for your liking, you can add a little more plant-based milk and stir again. Serve the chia pudding in bowls or glasses, and top it with your favorite summer fruits or a scoop of vanilla ice cream. You can also add some additional toppings like shredded coconut, chopped nuts, or mint leaves for extra flavor and texture. Enjoy the summer chia pudding immediately, or refrigerate for a little while longer to let the flavors meld together. Get creative with your summer chia puddings by adding different fruits, spices, or even a splash of lemon or orange juice to enhance the taste. They’re easy and convenient to take on the go, so they’re a perfect summer dessert for pool or beach days. POPSICLES Summer popsicles are a fantastic way to beat the heat and enjoy a refreshing treat. They are easy to make and can be customized with various fresh fruits and spices. Here's a basic recipe for making homemade summer popsicles: Ingredients: Any fresh fruit or a combination of fruits of your choice (such as berries, watermelon, mangoes, peaches, etc.) Fruit juice (such as orange juice, pineapple juice, or apple juice) Sweetener of your choice (optional, depending on the sweetness of the fruits) Popsicle molds Popsicle sticks Instructions: Wash and prepare the fresh fruits. Remove any seeds, pits, or tough stems. Cut the fruits into small pieces or blend them for a smoother texture. In a blender or food processor, puree the fruits until smooth. If desired, you can strain the puree to remove any seeds or chunks. If the fruits are not sweet enough, you can add a sweetener of your choice, such as honey, agave syrup, or maple syrup. Adjust the sweetness to your taste preferences. Pour the fruit puree into popsicle molds, filling them about 3/4 of the way. Leave some space at the top for expansion. Insert the popsicle sticks into the molds. If your popsicle molds don't have built-in sticks, you can cover the molds with foil or plastic wrap and insert the sticks through the covering. Place the popsicle molds in the freezer and let them freeze for at least 4-6 hours, or until they are completely solidified. Once the popsicles are frozen, remove them from the molds by running the molds under warm water for a few seconds. Gently pull on the sticks to release the popsicles. Serve and enjoy your homemade summer popsicles! You can store any leftover popsicles in a zip-top bag or covered container in the freezer. RAW VEGAN CAKE And last but not least, raw vegan cakes are a crowd favorite when it comes to summer desserts. And they’re not just meant for those following a plant-based or raw food lifestyle. These cakes are easy to make and even easier to devour. Created using raw, whole-food ingredients and typically relying on nuts, seeds, fresh or frozen fruits, and natural sweeteners for flavor and texture, they’re refreshing and keep the full flavor profile of all the best summer fruits. Here's a general guide to making a raw vegan cake: Crust Ingredients: Nuts (such as almonds, walnuts, or cashews) Dates or raisins (as a natural sweetener and binder) Optional: Shredded coconut, cacao powder, or spices for added flavor Filling Ingredients: Cashews (soaked overnight or for a few hours) Coconut cream or coconut milk (for creaminess) Plant-based milk (such as coconut, oat, cashew, or almond milk) Natural sweeteners (such as dates, maple syrup, or agave nectar) Flavorings (such as vanilla extract, lemon juice, or cacao powder) Optional: Fresh fruits, berries, or cacao nibs for added texture and taste Instructions: Prepare the crust by combining the nuts and dates (or raisins) in a food processor. Process until the mixture becomes sticky and holds together when pressed. Press the crust mixture into the bottom of a lined cake or springform pan, creating an even layer. Place the pan in the refrigerator or freezer to set while you prepare the filling. In a high-speed blender or food processor, blend the soaked cashews, coconut cream (or plant-based milk), natural sweetener, and flavorings until smooth and creamy. Adjust the sweetness and flavorings according to your taste. Pour the filling mixture over the crust, smoothing the top with a spatula or the back of a spoon. If desired, add any additional toppings or swirls, such as fresh fruits, berries, or cacao nibs, to enhance the visual appeal and flavor. Place the cake in the refrigerator and let it set for at least a few hours or overnight, allowing the flavors to meld and the filling to firm up. Once the cake is set, remove it from the pan and garnish with fresh fruits, edible flowers, or a dusting of cacao powder, if desired. Slice and serve your delicious raw vegan cake! The beauty of raw vegan cakes is that you can customize the flavors, fillings, and decorations to your liking. You can experiment with different nuts, fruits, and flavor combinations to create a variety of delightful and nutrient-dense treats. FINAL THOUGHTS Delicious fruit desserts are one of the best summer treats, and with a variety of fresh options, they can help nourish your body with vitamins and minerals, all while keeping you hydrated. Still, in addition to consuming hydrating fruits, it's important to drink plenty of water throughout the day to stay properly hydrated.

Written By: Karla Tafra Getting a good night’s sleep is so much more important than feeling rested when you wake up or not having bags under your eyes that make you feel even more tired than you really are. From positively impacting your immune system and keeping your stress under control, to helping manage your blood sugar levels and balancing your hormones - your overall health is drastically affected by your sleep quality, and here are some tips and tricks for a restful slumber. THE IMPORTANCE OF A GOOD NIGHT'S SLEEP Whether you need to get seven, eight, or even nine hours of sleep every night will depend on your organism, the way your body functions are optimized, and how efficiently your entire system recovers. It will also depend on your day-to-day activities, from how active you are to the amount of stress you experience from the moment you wake up to the moment your head hits the pillow. And even that can change throughout the week. Nevertheless, the importance of a good night’s sleep will always be high, as it’s the only real time your mind and body get to recharge, rest, recover, and repair. Sleep disturbances and deficiencies have long shown a negative impact on human health, causing everything from metabolic and cardiovascular diseases to hormonal imbalances and mental health issues. Getting enough quality sleep at night has proven to help not only prevent many of these conditions, but also put them under control, and even reverse their impacts. There are plenty of different ways you can try to improve your sleep quality and duration, and although not everything will work for every single person, it’s always worth it to give each tip and trick a try, especially if you’re feeling the consequences of sleep deficiencies and you can see they’re affecting your productivity, energy levels, and your overall well-being. WHAT IS CIRCADIAN RHYTHM? Before we delve into the well-researched and tested-and-tried tips and tricks, it’s important to say a few words on circadian rhythm and how it truly governs your body's functions. Circadian rhythm is the internal clock of your body that regulates your sleep and awake times. It’s based on the Earth’s rotation and coincides with day and night times. That’s why you’re usually awake during the day and sleep during the night. Of course, as with everything else in life, there are exceptions to the rule, and most people feel it if their job requires them to do night shifts or when they travel internationally. Still, even with these slightly isolated incidents, your body wants to go back to the usual day-night routine, which is why those who stay awake during the night often have sleep issues, elevated stress levels, and a higher risk of developing diseases. Circadian rhythm is an incredibly important concept to grasp as you’re taking more control over your sleeping habits. Trying to do your best to go to sleep and wake up at a regular and consistent time is a great step toward better sleeping habits. So, here’s the number one secret to a good night’s sleep - keep your awake and sleep times as consistent as possible. This means tuning into your body’s natural unwinding mode once the sun starts to set and going to sleep at a reasonable time depending on when you have to wake up, as well as trying to set the alarm as close to sunrise as possible. During the winter months and in most Northern parts of the hemisphere, keeping up with the circadian rhythm might not be possible, but as long as you go to sleep and wake up within the same timeframe, your body will slowly start to adapt by releasing the right sleep and wake hormones at the right times for you to get adequate rest. THE INFAMOUS TECH DETOX Whenever you Google secrets to a good night’s sleep, one of the first things to pop up is some kind of tech detox. Even though it’s not the most important tip to get better quality sleep, it’s definitely the most essential to point out, as we can barely imagine our lives without smartphones, tablets, laptops, and Netflix marathons. The need for explaining what technology and its blue-emitting screens do to our brain cells is huge, especially since many of us unwind or fall asleep with the TV blasting in the background and our phones in our hands, scrolling on the latest social media trends. The blue light, also known as light with blue wavelengths, coming from our screens can completely disrupt your circadian rhythm, suppressing the secretion of melatonin, and prolonging your alert and awake state. This affects your overall sleep quality and causes everything from insomnia and poor sleep duration to frequent wake-up cycles during the night and less REM and deep sleep, resulting in poor cognitive and athletic performance, low energy levels, fatigue, and more. The best way to tackle these negative effects is by avoiding blue-light emitting screens for at least an hour or two before bedtime, removing tech gadgets from your bedroom, and doing your best not to grab your phone first thing in the morning and expose your eyes to blue light. Another great way to go about this is to invest in a pair of good-quality blue-light blocking glasses and use them as much as possible to relieve the stress and strain on your eyes, improve visual performance, and minimize the tech impact on your hormones. THE SCIENCE BEHIND MEDITATION Meditation has been one of the most well-known relaxing and stress-releasing techniques in history, stemming from ancient civilizations and proving its powerful and beneficial impact to this day. Meditation often includes physical and mental techniques that help your body and mind transition from fight-and-flight to rest-and-digest mode, activating your parasympathetic nervous system, allowing your stress levels to go down, and making it easier to prepare all of your body's functions for sleep. Meditation helps reduce your stress and anxiety, slows down your heart rate and breathing pace, and allows you to relax the tension you’re usually feeling throughout the day so you can fall asleep faster and deeper. That being said, meditation isn’t the easiest sleep trick in the world, and it takes time, patience, and practice to actually start having an impact on your sleep quality. Luckily, there are plenty of meditation guides, books, playlists, podcasts, and even apps that can help you find the right meditation style for you and your life so you can reap the most benefits. THE SECRET OF MEAL TIMING Another important timing trick has to do with your dinner and late-night snacks. The closer your eating window is to your bedtime, the higher the risk of poor sleep and sleep disturbances. This is related to the way your body digests food and how it impacts your body’s ability to release melatonin. Research around nighttime meals has vastly focused on weight management and disease development, especially related to diabetes and other metabolic diseases, but in recent years, thequestion around their impact on sleep disturbances has grown in popularity as more and more people started paying attention to their sleep quality. Studies show how nocturnal awakenings and even insomnia are both linked to late-night meals as the body fights digesting food while trying to release melatonin, thus elevating your cortisol levels. Not all foods will create the same sleep disruption for all people, and you might know of some people who eat right before they doze off and have no issues sleeping. There will always be exceptions to the rule, but even then, you can’t know exactly what’s going on in their bodies, and would their sleep quality improve even more if they abstained from food at least an hour or two before bedtime. If you’re struggling with falling asleep or have frequent night awakenings, try having your last meal 1-2 hours before bed and see if it makes any difference. EXERCISE BEFORE SLEEP: YES OR NO? And last but not least, is exercise before bed helpful, or does it only increase your body’s stress response? Science shows how low to moderate-intensity workouts have no negative effects on sleep quality, even if they’re done right before bed, while there’s mixed research on high-intensity workouts. That being said, even this will depend on the individual. Exercise is a form of stress, and if you’re already highly stressed, there’s a big chance that adding more cortisol won’t be the best choice to improve your sleep quality. That’s why stretching and more low-impact exercises have usually been recommended to perform before bedtime, as they can help with your physical as well as your mental state, relaxing your muscles and your nerves. FINAL THOUGHTS At the end of the day, there are no real secrets to a good night’s sleep; all you have to do is acknowledge sleep disruptions, find the root cause, and do your best to turn it all around. There is no such thing as sleep debt, so every step toward better sleep quality counts, no matter how big or small.

Written By: Karla Tafra Sleep deprivation has been an important topic for quite some time now, as people begin to grasp its gravity and the way it can negatively impact human health and well-being. Even though its symptoms are pretty vague and can easily be linked to a variety of other health conditions, there are some powerful warning signs you should be on the lookout for, especially if you know your sleeping quality has not been the absolute best. WHAT IS SLEEP DEPRIVATION? Sleep deprivation is a condition that occurs when you get insufficient sleep on a consistent basis. You might say you’re sleep deprived after one night of poor sleep, but according to the American Academy of Sleep Medicine, real, chronic sleep deprivation occurs if it frequently happens over a long period of time (at least three months or longer). The data on sleep deprivation is pretty alarming, as it seems that one-third of adult Americans aren’t getting enough sleep on a nightly basis. Even one poor night of sleep can have noticeable consequences for your day, from your energy levels and fatigue to your cognitive performance and even your mood. When these impacts become chronic, they can seriously increase the risk of developing both, physical and mental health problems. Sleep deprivation has been linked to a variety of health problems and complications, from diabetes and other metabolic conditions to cardiovascular diseases and even an increased risk of stroke. It’s a serious disorder that shouldn’t be ignored, even when you hear things like “burning the midnight oil” or “you’ll sleep when you’re dead.” Those phrases have long become too dangerous to live by, especially as their goal always had increased productivity in mind—the complete opposite of what sleep deprivation actually causes. CAUSES OF SLEEP DEPRIVATION Causes of sleep deprivation can range from a conscious lack of sleep due to late studying and working hours, binging on TV shows, gaming, or partying, to actual medical conditions like insomnia, sleep apnea, or anxiety disorders, as well as certain medications. Sleep Disorders There are a few known sleep disorders that can be the cause of sleep deprivation, and they include: Insomnia - defined as an inability to fall or stay asleep, insomnia occurs even when there are no work obligations or other situations preventing them from sleeping as much as they should be. It’s a serious health condition that can have a variety of different causes and can take an army of tools to manage. Sleep apnea - characterized as a drop in oxygen supply due to a complete or partial collapse of airways during sleep. It can have a serious impact on overall health and longevity. Mental Health Disorders Anxiety - anxiety disorders can have a severe impact on sleep quality which, in turn, can only aggravate anxiety symptoms. Depression - long studying and working hours have shown an increase in depression symptoms amongst students and highly-stressed workers, which only impaired their sleep quality and consistency further, turning yet another sleep-related and mental health disorder into a vicious cycle. Medications In addition to the abovementioned causes, certain medications are also known to reduce sleep duration and impair its quality, causing both acute and chronic sleep deprivation over time. They don’t have to impact every individual, but experience shows that most people taking these medications report some sort of sleeping issue throughout the duration of their therapy. SLEEP DEPRIVATION VS. SLEEP DEFICIENCY You might hear both of these terms used in the same context, but there is an actual distinction between the two. Sleep deficiency includes sleep deprivation as one of its main reasons, but the list expands even further. In addition to sleep deprivation, sleep deficiency includes a variety of sleep disorders, night shifts, a lack of certain sleep types (such as REM sleep or deep sleep), sleepwalking, and other medical conditions impacting sleep. 5 WARNING SIGNS OF SLEEP DEPRIVATION When you know your sleep hasn’t been optimal and you experience some negative symptoms on a daily basis, chances are these two are linked. That’s why, even though the signs of acute sleep deprivation are vague, you might be able to connect the dots. The most common warning signs include: Chronic Fatigue Probably the easiest and hardest-to-ignore warning sign of sleep deprivation is chronic fatigue and tiredness. When you’re busy and you have a poor night's sleep, you’ll most likely feel that the next day. Turn that day into two, three, or a week’s worth of sleep deprivation, and you’re walking around like a zombie screaming low battery. Your body is chronically deprived of sleep and in desperate need of recharging its batteries. This can manifest in your everyday activities, from feeling unmotivated to perform certain tasks and canceling plans and workouts to elevating your risk of injury if you do increase your physical activity while in this state. Additionally, when you’re chronically sleep-deprived, your reaction time slows down, making it easier to get hurt or even endanger someone else (i.e., in traffic). Trouble Concentrating and Focusing Another noticeable and debilitating symptom of sleep deprivation is trouble concentrating and focusing on even the simplest tasks. You can feel yourself frequently dozing off, yawning, and struggling to get through the day, which only results in poor productivity and can have a strong and negative impact on your mood. Without adequate sleep, your brain struggles to function properly as the neurons become burned out, making it hard to perform its usual ways of thinking and deducing. Over time, this can lead to serious brain issues and disorders, increasing the risk of dementia and Alzheimer’s disease. Worsened Memory This warning sign of sleep deprivation isn’t the easiest to notice right away, as it usually presents itself over a period of time. And even then, when you suddenly begin experiencing issues with your memory, your mind usually becomes occupied with darker thoughts, like the onset of dementia or even Alzheimer’s disease. And even though chronic lack of sleep could potentially lead to these severe cognitive disorders, it doesn’t immediately have to be this grim. Research shows how lack of sleep can increase episodes of memory loss, but it’s inconclusive about how long-term this condition can actually be. That’s why, at the first sign of issues with your memory and your ability to retain information, take a step back and analyze your quality of sleep. It can all start from there. Irritability Even your mood can be drastically impacted by a lack of sleep. Have you ever caught yourself being less compassionate, tolerating, and overall easier to become irritated by a person or situation when you’ve had a rough night? Science points out the link between the two, and it even goes so far as to state that a lack of sleep can lead to increased anger and aggression. Even one week of four to five hours of sleep per night can have a huge impact on one’s stress levels, mood, and short-tempered reactions. Pay attention to your mood swings, and maybe the next time you snap at someone for no special reason, go to sleep at an earlier time. Weakened Immune System Probably one of the most dangerous warning signs of long-term sleep deprivation is its negative impact on your immune system. By reducing your sleep hours, you can notably increase your risk of infections and diseases, potentially complicating your health condition and making it hard to properly heal and recover. Your immune system is your main defense mechanism, and it helps protect you from all sorts of attacks, whether they’re caused by internal inflammation or microbes. When you’re not getting enough sleep, your immune system can’t perform its usual nightly functions, such as repairing cell damage or healing wounds. This action usually involves a slight elevation in the inflammation response in the body as your immune system fights to repair and heal. Furthermore, your immune system performs the same actions even when there’s no specific injury or wound to heal, with the goal of strengthening your adaptive immunity. When you’re sleep deprived, your immune system doesn’t have the time to perform these actions, leaving you prone to diseases and infections, which can overwhelm your immune cells even more, as they try to heal and recover from the attack. Over time, this can lead to more severe diseases such as diabetes and heart problems, as well as abovementioned neurological damage. WHAT TO DO ABOUT SLEEP DEPRIVATION? If your sleep deprivation is a result of an overwhelming workload, an intense study course, or your own social desire to go out every night of the week, the good news is that you can turn it around by prioritizing sleep. Partying will always be there, and choosing to take it down a notch to focus on rest and recovery won’t impact your social skills. Studying through the night might not be necessary if you find a better way to organize your schedule or get tips and tricks from other class members. Crazy work situations might have you sacrificing your sleep quality because you think you can’t physically get all of your work done during your waking hours, but at what cost? Find a way to get a good work/life balance, or at least a good work/sleep balance as everyone should be entitled to their eight hours of rest. FINAL THOUGHTS Sleep deprivation is slowly becoming a very common issue that people tend to neglect and overlook, completely underestimating its potential severe consequences. Don’t ignore these warning signs and do your best to work on your sleep routines, improve your sleep duration, and enhance its quality.  

Written By: Karla Tafra Not getting enough sleep on a nightly basis can do more than just leave you yawning at 2 pm or make you feel cranky and ready to cancel the day and go back to sleep. Over time, some of the potential negative side effects can be really dangerous and cause a variety of problems for your health and well-being as well as for those around you. WHAT IS SLEEP DEPRIVATION? Sleep deprivation is a broad term, and it includes everything from having one rough night to more severe sleep problems that last for a few months. Even just one poor night of sleep can affect you the next day and cause everything from fatigue and low energy levels to a drastic decrease in productivity and an increased risk of getting into a car crash. Multiply that over a few weeks' or months’ time, and you can begin to grasp the severity of the potential consequences. Nearly one-third of Americans aren’t getting enough sleep to sustain their daily activities, and the data isn’t much different in other parts of the world. The need to fit everything you possibly can into a 24-hour window is highly stressful, doesn’t leave much room for rest and relaxation, and can leave your brain wired for way longer than it should be, disrupting your hormones and impairing sleep. And even though how much you are supposed to sleep each night depends on the individual and a variety of factors, experts agree that anything under seven hours of sleep per night can be considered sleep deprivation. SLEEP DEPRIVATION INCREASES FATIGUE One of the first symptoms of inadequate sleep is an increased feeling of tiredness and fatigue. It can manifest itself in constant yawning throughout the day, inability to perform certain tasks, and the need to lie down and take a power nap. High-strung jobs and tough workouts can also make you feel tired, but with the right amount of sleep, they count toward a “regular daily tiredness level” which isn’t meant to impair your sleep once your head hits the pillow that evening. Sleep deprivation drags throughout the day and can make you unable to do your regular tasks, prevent you from socializing, or increase your risk of injury if you still go ahead with your planned SoulCycle class. SLEEP DEPRIVATION LOWERS ENERGY Paired with fatigue comes low energy. When you haven’t slept enough during the night, your body hasn’t had the chance to fully recover and be ready to tackle whatever the next day brings. Instead, your body uses the energy storage it has and overcompensates for not only functioning and keeping you alive, but also for giving you the ability to go for a run, endure an eight-hour working day, and help you take care of your child. This can be referred to as the “running on fumes” situation, as you’re using energy you basically don’t have. That’s why you can feel demotivated, uninspired, slow, and coupled with a negative mindset towards getting your tasks done on time. SLEEP DEPRIVATION INCREASES THE RISK OF INJURY When you’re low on energy, and you feel tired, your risk of injury dramatically increases. The inability to react as you normally would or concentrate on proper technique when you’re performing a certain exercise can increase the risk of spraining joints, pulling muscles, or even breaking bones. The research once again mentioned how anything under seven hours of sleep increases the risk of getting hurt. SLEEP DEPRIVATION CAN CAUSE ACCIDENTS With the risk of injury comes the risk of causing accidents. When you’re sleep deprived, your reaction time slows down. Not as much as it would if you were under the influence of alcohol, but the feeling can oftentimes be the same, especially if we’re talking about chronic sleep deprivation. Imagine yourself sitting in a car, driving home from work, completely zoned out. This is what usually happens to people when they say, “I have no recollection of how I actually got home.” Their bodies drive in automatic mode, which can be dangerous to them as well as the people around them. When your reflexes are slow, you are less likely to react on time if a kid runs out in front of your car or the car in front of you suddenly stops at a red light. And this can be applied to bicycles, scooters, or any other vehicle, or even when you’re simply walking down the street and not paying enough attention to the world around you. The research on sleep-deprivation-caused accidents is showcased even in work-related accidents, which, depending on the job itself, can range from minor to extremely dangerous and life-threatening. SLEEP DEPRIVATION SLOWS DOWN METABOLISM From a more biological standpoint, sleep deprivation can completely mess up your digestion, nutrient absorption, and even the microbial diversity of your microbiome. Studies have shown how sleep deprivation can impair your glucose metabolism and bring your hunger and satiety hormones out of balance. This is why sleep deprivation is often linked with an increased risk of obesity and diabetes. When it comes to microbial diversity, studies show how sleep deprivation can have a notable impact in as little as 48 hours. Having a diverse microbiome is extremely important for gut and immune health, as any sort of imbalance can increase your risk of inflammation and disease. SLEEP DEPRIVATION WEAKENS THE IMMUNE SYSTEM Sleep and immunity significantly affect one another, and any sort of imbalance can impact both. Consistent sleep strengthens your immune response and helps protect you from infections and disease, while sleep deprivation, both, short-term and long-term, can weaken the immune system. While we sleep, our immune system revs up as it helps repair everything in our bodies, from cell damage to healing injuries. Additionally, there are certain components of the immune system that work even harder during sleep, such as the increased production of cytokines associated with inflammation. This is driven both by sleep and by your own circadian rhythm, and its main role is to strengthen your adaptive immunity, the one that activates when there is an attack on your organism. SLEEP DEPRIVATION REDUCES ATTENTION SPAN When your sleep is off, so is your focus and the ability to concentrate. That’s why you can often feel like you’re easily distracted or cannot multitask like you normally would. Your brain cells cannot perform at their optimal function as they’re struggling to prioritize those actions your body needs to stay alive and well. In addition to losing focus, one of the symptoms of a reduced attention span is inattentiveness or “zoning out,” which can be detrimental to your productivity as well as social interactions as it often happens when someone is talking. SLEEP DEPRIVATION WORSENS MEMORY Another negative sign of sleep deprivation comes in the form of memory loss, or the inability to retain new information. And research shows that it’s inconclusive about how long-term this condition can actually be. It might be as simple as forgetting what you had for breakfast or what you needed to get from the grocery store, or it might be so severe as to increase your risk for dementia and Alzheimer’s disease. That being said, studies also show how only two nights of good-quality, restful sleep can help restore the memory retention center in your brain, even though the memory loss you occurred might not improve. SLEEP DEPRIVATION AGES SKIN Aging is unavoidable, and it’s something we all go through day after day, but preventing its early signs for as long as we can is probably on everyone’s list of goals. Sleep deprivation has been shown to impair skin health and accelerate skin aging, mostly showcasing the loss of collagen and the inability to repair after sun exposure. In the said studies, subjects with sleep deprivation showed increased signs of intrinsic skin aging, which resulted in more prominent fine lines, uneven pigmentation, and reduced skin elasticity. SLEEP DEPRIVATION INCREASES THE RISK OF DEATH And last but not least, sleep deprivation can increase the risk of death in a variety of different ways: Sleep deprivation increases the risk of injury and can cause accidents that might lead to death. Sleep deprivation can worsen anxiety and depression symptoms that might lead to suicidal thoughts. Sleep deprivation can lead to obesity and diabetes, increasing the risk of premature death. Sleep deprivation can cause Alzheimer’s disease and other cognitive disorders, increasing the risk of premature death. Sleep deprivation weakens the immune system, which leaves you at risk of getting infected with a deadly disease. Sleep deprivation worsens your stress levels, increasing your overall inflammation in the body, which might lead to many life-threatening diseases. FINAL THOUGHTS Sleep deprivation is a serious condition that usually takes fifth or even sixth place on our “building better habits” or New Year’s resolutions list. We all take sleep for granted, as we never stop to think about the impact it might have on our overall health and well-being. Take the matter into your own hands and focus on high-quality sleep as a priority so your body has plenty of time to recover, repair, and heal.

Written By: Karla Tafra Spring marks the transition from the cold weather into the warmer part of the year, and it’s often considered to be the perfect time for a detox, reset, and a fresh start. Longer and sunnier days bring on a variety of spring foods and activities, changing your lifestyle from hibernation mode to outdoor play and a notable increase in your energy levels. As much as this sounds amazing after a few months of cozying up under a blanket, it includes a variety of new wellness needs that need to be addressed, from increased hydration to making sure you’re staying well nourished. Here are some of the best wellness tips for spring you can easily add to your routine. STAY HYDRATED Warmer weather means a higher sweat rate, which increases your risk of dehydration. This is where paying attention to your water intake becomes even more important than during the winter months. Whether you do the urine color test or simply go by your set daily water goals, keep your water bottle with you at all times, and ensure you’re staying hydrated. EAT SEASONAL AND LOCAL FOODS Eating fruits and vegetables that are ripe in the spring is always the best way to go, as that’s when they contain the highest amount of vitamins, minerals, antioxidants, and other powerful plant compounds that support and optimize your health and well-being. It’s also when they taste the best, so you’re definitely getting the best of both worlds. If you can, shop at your local farmers' markets and minimize the time between the produce being picked from the soil and your plate. Farm to table at its finest especially with a durable food jar! FOCUS ON GETTING GOOD-QUALITY SLEEP Getting at least seven or more hours of sleep per night is not only a general recommendation, it should be a rule. During sleep, all of the cells in your body get to recharge, reset, recover, and regenerate, allowing all of your functions to get properly optimized. Sleep deficiencies and sleep deprivation can have a drastic effect on everything from your immune system and mental health to your daily energy levels and digestion. Starting with a tech detox, get rid of all blue-light emitting screens at least an hour or two before bedtime, avoid late-night meals, switch to decaf after 2 p.m. find the best ways to unwind, and avoid any activities that stimulate alertness. Our bodies’ biological clock will naturally want to slow down as the day comes to an end, and keeping it stimulated goes against it, potentially delaying sleep and causing sleeping issues. Implement as many relaxing techniques as possible and focus on getting high-quality sleep every single night. Your body will be rested, recovered, and ready to tackle everything you throw at it. SPEND MORE TIME OUTDOORS With nicer weather around the corner, use the opportunity and spend as much time outdoors as possible. Studies show all the benefits that fresh air and increased vitamin D exposure bring to the table, from supporting your immune system and improving your mood to lowering stress and relieving anxiety.   Get into the habit of taking a walk to work, spending your lunch break outdoors, scheduling a walking work meeting, or using the opportunity to participate in a new outdoor sports activity like hiking or outdoor running.   MANAGE YOUR STRESS LEVELS Stress is called the “silent killer” for a reason. It builds up slowly in your body, increasing inflammation, lowering your immune system's response, and overwhelming your nervous system. The result: an increased risk of infections and diseases, a constant state of alertness, hormone imbalance, insulin resistance, and oxidative damage caused by free radicals. Managing your stress levels is one of the most important tools to add to your spring wellness routine, as it helps you transition into the new season with ease. Whether you take up yoga lessons and start a meditation practice or spend a few nights a week soaking in a hot tub, it doesn’t matter as long as it helps you calm down. We live in a constant state of fight or flight and our bodies feel the pressure on every possible level: physical, mental, and emotional. The only way to allow ourselves to rest and recover is by managing our stress levels. In turn, we’ll have more energy and a more positive mindset, we’ll be able to digest our food with more efficiency, and we’ll even sleep better. MOVE YOUR BODY Staying active and moving your body is important year round, but come spring, it helps improve your body’s natural detoxing process. It even helps minimize annoying allergy symptoms as it lowers your overall inflammation. Engage in a fun new sport, take your running outside, or go for longer walks - everything counts! SUPPLEMENT WITH VITAMINS, MINERALS AND PROBIOTICS If it were possible to get all of the necessary macro and micronutrients from food alone, we would be dealing with a dramatically lower number of diseases worldwide. Unfortunately, with most people’s poor dietary choices, as well as the state of our highly-depleted soil, it’s almost impossible to get all the vitamins and minerals we need to thrive without the help of supplements. Luckily, there are so many great supplement brands on the market that help improve your health and wellness from the inside out. Always choose a brand that uses no artificial ingredients or unnecessary fillers, gets tested by a third-party service, and potentially allows for customization so you can get the exact doses your body needs to hit its necessary levels for the day. From vitamin D and high-quality omega-3 fatty acids to magnesium and zinc, almost everyone is deficient in these important micronutrients, and smart supplementation is key to supporting your body’s functions. Before starting any new supplement, talk to your healthcare provider and ensure you’re making the best choice for you and your health condition. FINAL THOUGHTS From hydration to better nightly slumber, there are many different areas of your wellness that need to be carefully assessed and improved to support your health and well-being. Transition into warmer weather the right way and prioritize your wellness routine. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue, WA.  

Written By: Karla Tafra Many people struggle with seasonal allergies these days, and with spring fully underway, there are plenty of allergens in the air. From pollen and a multitude of freshly bloomed flowers to mowed grass and even insects, there are a bunch of triggers that can cause respiratory, skin, digestive, and even sleep issues. Here are some of the best tips on how to relieve seasonal allergies. COMMON SEASONAL ALLERGIES IN THE SPRING Spring can be a really tough season for certain people, as many plants tend to pollinate during this time of the year. However, in many areas of the United States, spring allergies can even begin in February and last all the way until the early summer. It all starts with tree pollination, followed by grass pollination in the spring and summer, and then ragweed in the late summer and fall. Climate change has had a drastic impact on allergy season as carbon pollution, uncommon temperatures, and rainy weather conditions can cause plants to pollinate early. Some of the most common seasonal allergens include: Pollen: Trees, grasses, and flowers release pollen into the air to fertilize other plants, which can trigger allergies in people who are sensitive to it. Mold: A rainy spring can create damp conditions that encourage mold growth, which can cause allergies in some people. This is usually known as rhinitis, or hay fever, and it can be one of the main triggers for asthma. Dust mites: These tiny creatures can be found in bedding, carpets, and upholstered furniture, and can cause allergies in some people. Pet dander: Pets shed their hair and skin cells, which can trigger allergies in some people (which is why people often think they’re allergic to cats or dogs when they’re actually allergic to their dander). Insect bites and stings: As the weather warms up, insects such as bees, wasps, and mosquitoes become more active, and their bites or stings can cause allergic reactions in some people. USUAL SYMPTOMS OF SEASONAL ALLERGIES The most common symptom of seasonal allergies is sneezing, but there are so many other respiratory and skin conditions people can suffer from, and they can range from mild to severe. The most severe allergy symptoms can be extremely dangerous and lead to anaphylactic shock or anaphylaxis, but they're mostly experienced with food allergies (such as peanuts) or insect bites. The usual symptoms of seasonal allergies include: Itchy and runny nose (hay fever) Sneezing Coughing Congestion Itchy and watery eyes Swollen eyelids Itchy and red skin Scratchy throat Headaches Fatigue Itchy ears and ear congestion All of these symptoms differ from person to person, day to day, and even year to year. Sometimes your symptoms might be milder than other days, and it can depend on a variety of factors, from the weather conditions, exposure to airborne allergens, and even your overall inflammation in the body. It's also important to note that some of these symptoms can also be caused by other conditions, such as a cold or flu. That’s why many people who have never experienced allergies don’t know the difference, and only find the right therapy for their issues once they realize the long-lasting symptoms aren’t due to a virus. WHAT WORSENS SEASONAL ALLERGIES? Seasonal allergies come and go, and their symptoms may vary dramatically. Still, there are several factors that can worsen seasonal allergies, making symptoms more severe and persistent. Probably the most common factor revolves around pollen. When the pollen count is high, it can make seasonal allergy symptoms worse. With more pollen in the air, there is a higher chance of exposure and a stronger allergic reaction. That’s why, on particularly warm (and often windy) days, you can experience worse symptoms. On that note, windy days are known to stir up pollen in combination with other allergens, making them more likely to be inhaled and trigger an allergic reaction. And additionally, warm and dry weather can increase the concentration of allergens in the air, making them more potent and increasing the likelihood of an allergic reaction. Additionally, there are other factors that can worsen your allergies, such as: Exposure to other allergens: If you’re already experiencing pollen allergies, being exposed to dust mites or pet dander can worsen your seasonal allergy symptoms. Stress: Stress can seriously weaken the immune system and increase the overall inflammation in your body, making seasonal allergy symptoms more severe. Smoking: Smoking or exposure to secondhand smoke can worsen seasonal allergies by irritating your respiratory system and making it harder to breathe. Certain foods: Some foods, such as certain fruits and vegetables, can worsen seasonal allergy symptoms in people with oral allergy syndrome. Whatever the case may be, if your symptoms are getting worse and harder to manage, it's important to identify what triggers or worsens your allergies. Only then will you be able to take the necessary steps to avoid or minimize exposure to them to help reduce your symptoms. Additionally, it’s always a good idea to visit your doctor and have him prescribe the right therapy for you and your condition. AT-HOME REMEDIES TO RELIEVE YOUR SEASONAL ALLERGIES In addition to over-the-counter and prescription allergy medications as well as other existing antihistaminic therapies, there are plenty of things you can do in the comfort of your own home in order to minimize your symptoms and avoid overexposure to allergens. Some of the best at-home remedies to relieve your seasonal allergies include: Using Air Filters and Purifiers - Air filters can help clean the air and reduce the amount of allergen particles, so you’re less exposed to irritants. Boosting your immune system with nutrients - there are plenty of immune-boosting foods, such as citrus and berries, with high amounts of antioxidants and vitamin C, helping you fight inflammation. Staying hydrated - proper hydration is crucial to keep everything running optimally, from your immune system to skin health and flushing out toxins. Taking Herbal supplements - certain herbal supplements like bromelain, stinging nettle, and spirulina can help reduce inflammation, support your immune system, and even reduce the amount of histamine in your body, reducing allergy symptoms. Taking Vitamins, Minerals, and Probiotics - just like there are immune-boosting foods, sometimes you might need a bit of extra push through smart, immune-boosting supplementation with micronutrients like vitamin C, vitamin D, omega-3 fatty acids, and microbiome-boosting probiotics. Nasal Irrigation - cleaning out your nasal passages can help reduce the amount of irritants causing more nasal congestion. Showering before bed to clean allergens and pollutants - frequent showering can help reduce the amount of allergens that can easily get on your skin and hair during the day. Often changing sheets and linen - allergens can easily get on your bed, and by sleeping in it every night, you’re constantly exposed to more and more irritants. Change your sheets every few days if possible. FINAL THOUGHTS Seasonal allergies can be a real drag for many people. Even though there isn't a way to get rid of them completely, there are plenty of options to help you find relief. From over-the-counter medications and herbal support to efficient at-home remedies, you’re bound to feel better in no time. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue.

Written By: Karla Tafra Every time spring comes along, you start reading and hearing about the spring detox as a way of transitioning from winter and getting rid of anything that doesn’t serve you so you can come into the new season refreshed. How does that look from a nutrition and hydration standpoint? Here’s what you should know. TRANSITIONING FROM WINTER TO SPRING The change of the seasons is a multilayered event as it impacts everything, from your mental and physical health, to even your emotional state. With the warmer weather and longer days, your body starts experiencing an increase in energy, which comes from a variety of sources. You’re naturally drawn to spend more time outdoors, the need for hibernation disappears, and you’re ready to open up to new possibilities, whether in the form of a new hobby or activity or exploring your creative and productive side. For many people, spring marks the beginning of the year, almost as if the first three months have been preparation. But in order to support your ideas and goals, you need to tune into yourself and dive into a good-quality detoxification that helps you get rid of all the body toxins and make room for new and nourishing building blocks for your entire system. Probably the two most important aspects of this yearly transition are increased vitamin D exposure and hydration. Vitamin D is one of the most important micronutrients our bodies need to function properly, but it’s also one we’re severely depleted in. Vitamin D deficiency can be the root cause of many health conditions, and since in the winter we’re usually dependent on proper and adequate supplementation, getting a decent amount of exposure in the springtime noticeably shows up in our bodies. From an increase in energy and alertness to improving your mood, there’s plenty that sitting in the sun for just half an hour a day can do. Lack of sunshine, in general, has been tied to depression and other mental health issues, so it comes as no surprise that come spring, your mood gets rejuvenated as well. Hydration is important to improve and optimize the removal of toxins this time of year that are known to be hiding in your body and wreaking havoc in the background. Additionally, with an increase in energy and beginning to spend more time outdoors, you’re naturally becoming more active and moving more, increasing your body’s fluid needs. SPRING DETOX Some people take the spring detox to another level, treating it as the so-called spring cleaning one does in their homes and gets rid of all the winter stuff until the next season. These are the kinds of people that take it to the extremes and partake in protocols like prolonged fasting and restrictive diets, aiming to reduce inflammation and improve their bodies’ abilities a the elimination of toxins and replenish with nurturing macro and micronutrients. Unfortunately, many people aren’t educated or aware of all the consequences these extreme spring detoxes can have on their bodies, and they often turn unhealthy or unsustainable in the long run. That’s why focusing on healthy and gentle detoxification is the best way to deal with these seasonal changes and support your mind and body through the inevitable transition. A healthy, gentle spring detox is supposed to support your body’s natural way of cleansing toxins through its main detoxification organ, the liver. Your liver’s natural function is to process your blood and get rid of whatever doesn’t serve you by breaking it down into components that will not cause your body any harm. When this organ’s function is impaired, it cannot do its job properly, which can create all sorts of health conditions. By performing a healthy spring detox, you’re helping your liver optimize its function and cleanse from the inside out without the need for extreme juicing cleanses or strong herbs. IMPORTANCE OF HYDRATION The important role of hydration is not to be neglected, as it allows your body to get rid of toxins and other harmful compounds in a much quicker and safer way. Exposure to toxic substances is, unfortunately, a natural part of your daily life, even when you think you’ve taken all the possible precautions. The exposure to pollutants in the air, water, and soil makes our liver work twice, if not three times, as hard as it was intended to, leaving us with the hard task of supporting its function so that it doesn’t become overwhelmed. Dehydration can seriously impair the detoxification process, putting huge stress on the liver and other detoxing organs such as the kidneys and the lymphatic system. In fact, inadequate fluid intake is known to impair the kidneys' ability to filter toxins and waste, which can contribute to the formation of kidney stones and urinary tract infections. We lose water constantly through perspiration, urination, and even breathing, so the importance of hydration should be at the forefront of our minds. With warmer weather and an increase in your level of activity, hydration needs dramatically increase, and they only keep growing until they peak in the summer months. Every person has their own individual hydration needs, but it’s safe to say that they noticeably increase for all of them in this seasonal transition. SEASONAL SPRING FOODS Eating seasonal and local produce is probably one of the most important health and wellness tips one can implement into a clean diet. Just because we’re nowadays surrounded by mangoes in January and tomatoes in March, these healthy foods aren’t usually seasonal to the Northern Hemisphere, as they cannot survive in the cold winter months. And unless you’re living below the Equator, your body will be better off with those foods that naturally grow on the farms closest to you. Generally, the spring foods you start noticing on farmer’s markets include artichokes, asparagus, beets, berries, cabbage, cauliflower, carrots, some dark leafy greens like spinach and swiss chard, peas, fava beans, fennel, and more. These items will surely change depending on the type of climate you’re living in, even throughout the US, but that’s why it’s worth exploring your surrounding area and getting a bit more creative with what’s readily available. WAYS TO INCLUDE SEASONAL SPRING FOODS INTO YOUR DIET Once you’ve gathered enough information about what spring foods grow naturally in your area, you can begin exploring all the different ways you can add them to your diet and let them naturally support your body’s systems by fueling you with vitamins, minerals, and other plant compounds that allow you to thrive. Springtime is the time when rich, comforting foods begin to get replaced with vibrant salads and your body’s natural need for raw fruits and minimally processed vegetables. Here are some of the best ways to include seasonal spring foods, stored in your food jar, in your diet: Assembling a variety of colorful vegetables into hearty salads. Making vegetable soups that will be not only nourishing but also serve as a good warming dish on the days when the weather doesn’t feel as “springy.” Creating easy versions of vegetable side dishes to complement your protein and fats, even if it only means tossing them with some olive oil and frying them off in a pan for two minutes - the vibrancy and juiciness of spring vegetables come from minimal processing techniques. Getting inspired to create seasonal pastries and add some fun to your desserts. Making fruit salads and snacking on spring berries. Snacking on nuts and seeds to replenish your body’s healthy fats. Consuming lean animal protein makes it easier for your body to digest it and avoids overtaxing your liver. Including fermented foods such as sauerkraut, kimchi, kefir, or natto to add beneficial microbes to your gut and feed your microbiome. Choosing whole grains and fibrous vegetables to increase your fiber intake promotes better waste disposal and acts as food for the beneficial bacteria in your gut. FINAL THOUGHT Spring is many people’s favorite time of the year. The days get longer, the weather becomes warmer, you can put your heavy coats and boots in storage, and your mood becomes visibly improved. Now all you have to do is support this transition with a healthy diet and proper hydration, flushing out all the toxins and inflammation, and creating space for a variety of micronutrients that help your body thrive and support your overall health and longevity. ABOUT KARLA TAFRA Karla Tafra, a Croatian content creator, yoga teacher, nutritionist, writer, and brand consultant, has been residing in the US for 7+ years. She has collaborated with various brands such as Nike, Gymshark, Adidas, Lululemon, Gaiam, Bodybuilding.com, Sakara Life, and W Hotels worldwide. Additionally, she served as the official off-season yoga teacher for the Seahawks and conducted health and wellness seminars in Facebook, Google, and Pinterest. Despite having a master's degree in law, her true passion lies in working with health and wellness brands that strive to enhance people's lives. She lives with her toddler in Bellevue.

04.05.23 The sober-curious movement is an exciting trend for those looking to reduce their drinking or experiment with alcohol in a mindful way. Not only was it born out of Dry January, but it was also driven by the rise of wellness culture and bolstered by social media influencers who began promoting it. This has enabled people to actively explore sober living without feeling like they need to completely give up drinking. As the trend grows, more are taking part in drinking less, trying alternative drinks and even celebratory mocktails as a healthier alternative to alcoholic beverages. People now have the support and community needed to try out this lifestyle, allowing them to better manage their health and find new ways of well-being by moderating their alcohol intake. THE GROWTH OF SOBER CURIOSITY The growth of the sober-curious movement has been heavily influenced by growing health awareness, increased social pressure to reduce alcohol consumption, and the prevalence of sober-curious communities on social media. Those who are part of this movement are redefining sobriety by creating an empowering narrative around not drinking and establishing a new definition for it that is not necessarily abstinence but, rather, conscious drinking and moderation. The benefits of the sober-curious movement have been seen in improved mental health, physical health, and even economical gain. HOW SOCIAL MEDIA INFLUENCED THE SOBER-CURIOUS MOVEMENT Social media has revolutionized the sober lifestyle movement, connecting people from all over who share a common goal. Through platforms such as Instagram and Twitter, those on their journey to sobriety can share their stories and struggles with others in similar circumstances, providing solidarity and comfort. As a result, this has helped destigmatize sober lifestyles by empowering those struggling with addiction to know they are not alone and that there is hope for recovery and a fulfilling life without drugs or alcohol. Additionally, social media’s accessibility allows individuals to engage with experts and professionals who can provide support and advice throughout their journey. This access to knowledge helps to break down the barriers associated with the stigma around sobriety, create an informed community more readily accepting of alternative lifestyles, and ultimately lead to a greater understanding of the issue at hand. SOBER-CURIOUS VS TRADITIONAL SOBRIETY Sober-curious people are proactively experimenting with new alternatives to socialize and live a fulfilled life without dependency on alcohol. In contrast, traditional sobriety is a dedicated lifestyle that requires steadfast commitment. The differences between these two lifestyles lie in the intent; sober-curious individuals seek out ways to explore life without alcohol, while traditional sobriety is more focused on maintaining an abstinent mindset and breaking away from consuming any alcoholic beverages. Sobriety-curious individuals often look for creative solutions and approach to engage in enjoyable activities without relying on drinking as a source of entertainment or relaxation. Traditional sobriety involves an unwavering dedication to abstaining from using any type of alcoholic beverage, which can be considered both a restrictive lifestyle choice as well as an effective way to manage overconsumption or dependence. HOW TO EMBRACE A SOBER-CURIOUS LIFESTYLE There are many ways to embrace a sober-curious lifestyle, and it is important to find the best approach. Here are a few tips to consider on your journey: ALTERNATIVES TO ALCOHOLIC BEVERAGES Mocktails and other non-alcoholic drinks such as sparkling water, lemonade, teas, coffees, and smoothies are excellent ways to indulge in the sober-curious movement. Staying hydrated is essential to any healthy lifestyle, and these drinks can be just as enjoyable and appealing as alcoholic beverages. Mocktails are also great for those who want to stay sober but still enjoy something special, like a classic mojito or piña colada without alcohol. Fruit and herbal infusions made from scratch have become increasingly popular among those seeking an interesting drink that won't add alcohol to their bodies. Not only do they taste delicious, but they are also packed with nutritious ingredients that help keep people hydrated while allowing them to stay on top of their sobriety journey in style. FINDING SOCIAL EVENTS WITHOUT ALCOHOL Finding social activities that don't rely on alcohol can be a great way to have fun and stay healthy. Researching sober-curious communities, joining outdoor sports teams, and embracing movement classes are excellent options for activities that don't involve drinking. Additionally, bringing the right gear, such as an on-the-go tumbler or reusable water bottle, helps make these outings more enjoyable by keeping drinks cold or warm, and reducing both the environmental impact, and potential health risks associated with single-use plastic bottles. Taking part in interesting events without alcohol can help facilitate meaningful connections with friends while promoting a healthier lifestyle, so don’t shy away from trying something new. RECOGNIZING GENUINE DESIRE VS. SOCIAL PRESSURE Some helpful tips for differentiating between genuine desire and social pressure regarding drinking include keeping a sober journal, self-reflection, and understanding your true wants and needs. It is important to recognize the difference between these two motivators in order to make informed decisions that align with your values. This is especially relevant during employee cocktail hour or other social gatherings where there may be pressure to consume alcohol. When it comes to opting out of these activities, it is important to remember that you can always politely and gracefully decline without compromising your own integrity. For example, you could say something like, “No, thank you, I’ll just stick with my drink,” or “I think I’m going to take a break for the night.” Ultimately, it is essential to remember that you are in control of your own choices and should not feel pressured into making decisions that go against your beliefs. The sober-curious movement is an opportunity to discover activities that can be enjoyed without drinking while also giving people the power to control their physical and mental health. With these tips, it’s possible to live a sober-curious lifestyle and make informed decisions about how to best manage your own well-being. So, no matter your reasons for abstaining from alcohol, don’t be afraid to embrace the sober-curious lifestyle. After all, it's about finding a way to create enjoyment without compromising your values. And when it comes down to it, you should always make choices that bring joy and positivity into your life, no matter what that looks like.

03.30.23 Social drinking is a very common social activity across many cultures worldwide. For many cultures, this also includes social drinking in a business context. In some cases, this may be approached through a simple stop at a bar, while in others it may be a private cocktail hour hosted by the company. RECOGNIZING EMPLOYEE ACHIEVEMENTS Cocktail hours can also be used as a reward for various achievements or benchmarks. For example, a cocktail hour could be held in honor of an employee who has gone above and beyond with their achievements. Or, the company could plan a cocktail hour for when a particular quota has been met. The cocktail hours could also be used as an occasion to present other awards or small tokens of appreciation. For example, you could present an employee with a certificate of achievement or hand out gifts such as beer steins, tumblers, barware, or gift cards. IMPROVED MORALE AND INCREASED JOB SATISFACTION One of the most significant benefits of hosting company cocktail hours is the way that it can make employees feel. Spending time bonding and creating memories with coworkers can significantly improve employees’ perceptions of their colleagues and the company as a whole. Additionally, it can be a valuable stress reliever to break up the relative monotony of their work lives. This may be particularly successful if the company uses the opportunity to hold an interactive event or game. Trivia, talent shows, and ping pong are examples of activities that can get people more engaged. PROFESSIONAL NETWORKING OPPORTUNITIES Company cocktail hours also offer networking opportunities to all those involved. This is especially true if the cocktail hour is open to other professionals in your industry rather than solely for the benefit of those within the company. However, even in the latter case, there are potential networking opportunities due to the fact that colleagues can communicate openly with each other about non-work-related subjects. Open and company-exclusive cocktail hours both allow employees to connect with others in their field and build opportunities to learn from them. In addition to skill development, professional networking opportunities can allow employees to build connections within the industry that they could leverage to benefit the company. For example, connections could inform employees about opportunities, such as industry-related events, and could put them in touch with potential clients. TEAM BUILDING AND IMPROVED COMMUNICATION Cocktail hours can also be valuable as an unofficial team-building opportunity. Time spent together in a leisurely setting can help people learn more about each other and become more comfortable together. For the same reason, cocktail hours can improve communication between colleagues. Employees can become more comfortable with each other and more familiar with how others in their company communicate. Furthermore, employees may interact with people they do not typically interact with at work, which can positively impact inter-team collaboration. Your company can also achieve cross-departmental collaboration through other types of company get-togethers, such as barbecues and outdoor events. BOOSTED PRODUCTIVITY All of the factors listed above can also boost productivity in various ways. Good morale, effective team building, skill development, and good communication can all ultimately boost productivity. As such, company cocktail parties and other such get-togethers and rewards are well worth the investment for a business. However, your company should throw them on strategic occasions to maximize their value. CREATIVE IDEAS FOR YOUR COCKTAIL HOUR Hydration is essential for peak athletic performance. According to Texas-based Children’s Health, proper hydration increases agility, mental acuity, endurance, muscle function, and energy while decreasing recovery time. Even if a child is only 2% dehydrated, they will see a noticeable decrease in performance in almost every athletic metric. In addition to performance, dehydration could lead to conditions like heat stroke, heat exhaustion, or cramps. MIXOLOGY CLASSES AND WINE TASTINGS Employers can incorporate mixology classes and wine tastings into their employee cocktail hours as a way to get employees more engaged with the activity. Employees may also be able to build closer relationships around the opportunity to level up their cocktail game. This can also coincide with other related activities such as building charcuterie boards and strategically pairing foods with drinks. ENGAGING DECORATIONS AND FUN DRINKWARE You can also make your cocktail hour more unique through the decorations and drinkware. Consider what atmosphere you want for the occasion and develop your ideas from there. Consider factors such as the formality of the event and any specific holidays or occasions that the cocktail hour is meant to celebrate. To simplify the process of finding appropriate decorations and accents that match well, consider choosing from particular collections. ZOOM HAPPY HOURS IN A HYBRID/REMOTE OFFICE Zoom happy hours are an option for hybrid or remote offices. This type of cocktail hour offers unique challenges and opportunities. To successfully host a Zoom happy hour, consider the following: What platform will be best? (Even though it’s “Zoom” happy hour, Google Meet and other video-conferencing platforms are options.) When is a convenient time for people to meet? (Be sure to consider different time zones.) Can encouraging decoration and costumes make the event more fun? What activities can be fun over a video-conferencing platform? Can you send gifts through the mail? It will also always be helpful to ask employees for input about their preferences and concerns related to upcoming events.  

Written By: Karla Tafra Planning your meals ahead can save you so much time, money, and even your own sanity as you don’t have to rush to do your grocery shopping and think of how to prepare something in under 15 minutes. Still, if you know nothing about meal prep and are looking for a place to start, here are some of the best foods you can prep beforehand and have at your disposal whenever you need them. WHAT IS MEAL PREPPING Life can get pretty busy fast, meaning not everyone gets to allocate plenty of time for cooking and preparing nourishing, healthy meals every single day of their lives. This can create stress and anxiety around food, having you reach for that delivery app or the simplest ready-to-eat meal you can find in the freezer section of your grocery store. And with its ease and convenience, it’s no wonder more and more people choose this option as their preferred way of eating. Meal prep helps you make better choices in terms of your ingredients by ensuring you always have something on hand that you can simply put in a meal prep container and take with you, reheat for a minute in your microwave, or even just toss and mix into a bowl for a quick and nutritious dinner. It’s usually done once or twice weekly in large batches you can then divide and organize in your fridge for easy assembly later. Some foods like shellfish or poached eggs can’t be meal prepped for safety reasons and some don’t taste as good reheated (spinach, mushrooms). Still, most foods can be prepped ahead of time and taste amazing even three days later. Here’s a list of the best ones. BEST IDEAS FOR WINTER MEAL PREP Root Vegetables Come this time of the year, root veggies can be found everywhere. They are one of the best foods to meal prep as they stay fresh for a long time and they can be reheated without losing their delicious flavor. Some of the best root vegetables include:  Sweet potato Pumpkin and winter squash Beets Carrots Parsnips Celery Root Rutabaga Some of these vegetables like carrots and celery can be cut and prepped fresh so you can use them as crudites for hummus and other dips, while sweet potatoes, pumpkins, and rutabaga need to be either cooked or baked beforehand. Cooking or boiling these foods can turn them into an easy mash and baking them gives them a harder and more crispy texture you can always toss on top of your meal prep salads, bowls, or even soups. Additionally, if you have the time to cook but not to prep, you can always just cut them up and store them so that part of the job is already done when you’re in a time crunch. Cruciferous Vegetables Another group of fresh veggies that can easily be prepped beforehand and stored for a few days are cruciferous vegetables. We’re talking about broccoli, kale, cauliflower, cabbage, and even Brussels Sprouts. You can roast them or cook them and simply reheat them when you’re ready to eat. The only thing to note is the potential unpleasant smell that might come from making and reheating cruciferous vegetables. It’s nothing bad and it doesn’t mean they’re rotten, it’s just their natural levels of sulfur that might envelop your entire house. Rice An easy, healthy grain, rice can be prepped beforehand and re-used in a variety of ways. Once cooked, you can divide it into portions and place it in your fridge where it can stay for up to four days. Once you’re ready to eat it, take it out and either reheat it in the microwave or add it to a saucepan with some delicious sauce and simply toss it around for a few minutes until it’s warm throughout. Prepped rice is an awesome food to have on hand whenever you want something quick and filling as it pairs nicely with any kind of protein, fat source, and sauce, absorbing herbs and spices. Quinoa Another plain and easy grain (or non-grain, the verdict is still out there) to meal prep, quinoa can stay fresh in your fridge for about a week! This makes it an excellent ingredient for your entire weekly menu which can come in handy during some of the busiest times of the year. Simply cook it and transfer it to an airtight container and you’re good to go! Quinoa is an excellent food to enrich any dish and it can easily pair with any protein or fat source. It’s also perfect for absorbing any liquids and sauces, but if you really want to get fancy with it, you can spread it on your baking sheet for 10 minutes to crisp it up and toss it on top of your soups and salads for extra crunch! Chicken Probably the most commonly prepped animal protein is chicken breast & thigh. It’s so easy and quick to make, and if you prep it in a large batch, you can keep it in an airtight container in your fridge for up to four days. Whether you bake it or cook it, it makes no difference for meal prep, but you might want to shred it if you want to prevent it from drying out. This way, you can easily toss it into a salad, mix it with fajita seasoning and put it in tacos, add it to your chili soup, or even throw it on top of rice and drizzle it with bbq sauce. Ground Beef The second most meal-prepped animal protein is ground beef. Super easy to cook beforehand, ground beef stays juicy and fresh for three to five days. You can add it to chili and other heartwarming dishes, heat up in some tomato sauce and pour over your favorite pasta, or even layer it up in lasagna and create a whole week-worth of delicious meals with just one main ingredient. Beans Beans are an amazing food to meal prep ahead of time as they can be super versatile and add a kick to a bunch of meals. All you have to do is cook them and store them in your fridge for up to three days. Keep note though, once you reheat them, they might become a bit mushy so they will be perfect for any kind of Mexican dish or even as a base for heartwarming winter stews. You can also put them in a dish and crank up your oven to broil for five minutes, giving them that extra crunch and firmness. Legumes Just like beans, legumes can also be cooked and stored beforehand so you can simply take them out, heat them up, and add them to any dish you’d like. They will also get a bit mushy as you reheat them so keep that in mind when you’re planning to assemble your dish. You can also toast them up in the oven or on a pan on your stove and give them extra firmness and crunch. Oats Most of the abovementioned foods work well for lunches and dinners, but what about breakfast? Overnight oats are one of the quickest and easiest breakfasts you can prep and top with whatever you have on hand. All you have to do is mix ⅓ cup of oats with ½ cup of milk or water and place in the fridge overnight. When you wake up, the oats will have expanded and thickened up so you have the perfect base for topping it with granola, cacao nibs, fresh fruit, and even some peanut butter. Chia Seed Pudding Another perfect breakfast you can easily prep the night before is chia seed pudding. Mix four tablespoons of chia seeds with one cup of milk of your choice, and half a tablespoon of sweetener and you’re good to go! In the morning, you’ll be greeted with a gel-like pudding consistency you can once again, top with whatever preferred fresh ingredients you have on hand. You can even place the pudding in an on-the-go container so you can take it with you on mornings when you have to eat in transit. FINAL THOUGHTS Prepping your food ahead of time might be one of the best possible healthy routines you can implement into your lifestyle. It helps you save time and money and ensures you get nourishing, healthy meals all throughout the entire week, even when you don’t have the time to sit down and breathe for a second. These foods are the best options for your weekly prep, so the next thing you have to do is find the best time for you to actually get to chopping and cooking!