Spoiler alert: Your energy, brain, and hormones need this macronutrient. Let’s ditch restrictive tendencies and celebrate the goodness of carbs, together.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Why do carbs get a bad rap?

We have diet culture to thank. It has long perpetuated the message that carbs are inherently bad. It paints them as the primary culprits behind weight gain and poor health. This narrative is driven by numerous fad diets and popular misconceptions—which often promote low-carb regimes as the key to slimmer, healthier bodies. As a result, we’ve developed a fear of carbs, avoiding them without understanding their essential role in our well-being. This one-dimensional view neglects two things: the complexity of nutrition and the importance of balanced eating habits.

Carbs: Our Primary Energy Source

Carbs are our primary source of fuel (especially for our brains and muscles). When we eat them, they break down into glucose. And this glucose energizes all of our cells. Therefore, carbs are vital for everything from brushing our teeth and responding to text messages to lacing up our shoes and going for a walk. We need them to survive. Misconceptions aside, the goal is to balance your carb intake with a nutritious diet. In turn, this provides sustained energy levels and promotes metabolic efficiency.

Not All Carbs Are Created Equal

It’s no surprise that carbs receive their fair share of criticism. But this largely stems from the prevalence of ultra-processed carbs in our modern diets. These less nourishing carbs (sugary snacks, refined white bread, etc.), lead to rapid blood sugar spikes. In turn, this increases our overall hunger, causes metabolic problems, and toys with our delicate hormones.

On the other hand, others are incredibly nutritious: fiber-forward veggies, polyphenol-rich fruits, legumes, and sprouted grains. These (unlike their refined carb counterparts) provide vital nutrients.

What are the different types of carbohydrates?

Let’s unpack the basics:

1. Starchy Carbohydrates

Starchy carbs are complex carbs that provide a significant source of energy. They’re made up of long chains of glucose molecules, which take longer to digest and provide a steady release of fuel.

• Examples: Potatoes, rice, pasta, bread, corn, and legumes—like beans and lentils.
• Benefits: These carbs are excellent for sustained energy and are often rich in vitamins and minerals.

While we need starchy carbs, these are the least blood sugar-friendly. Depending on your health goals or conditions, you’ll want to maximize (or minimize) starchy carbs. For example, if you’re an endurance athlete, work a job that requires heavy lifting/a lot of walking, are pregnant, or you’re recovering from an illness, you’ll likely benefit from a higher (starchy) carb diet. If you’re prediabetic, diabetic, or have PCOS, you may need to eat fewer starchy carbs.

2. Non-Starchy Carbohydrates

Non-starchy carbs, on the other hand, include a variety of produce that is both lower in calories and sugar compared to starchy carbs. These carbs are rich in water and micronutrients.

• Examples: Leafy greens, broccoli, cauliflower, peppers, berries, apples, and citrus fruits.
• Benefits: These carbs are high in vitamins, minerals, and antioxidants. They’re ideal for maintaining a healthy weight and supporting overall health.

3. Fiber

Fiber—a bit of an outlier—is another type of carb. The body can’t digest fiber, so it passes through the digestive system (largely intact), keeping hunger and blood sugar in check.

• Types: Soluble fiber (dissolves in water and forms a gel-like substance) and insoluble fiber (does not dissolve in water and adds bulk to stool).
• Examples: Soluble fiber is found in oats, beans, lentils, apples, and citrus fruits. Insoluble fiber is found in whole grains, nuts, seeds, and veggies (like carrots, celery, and tomatoes).
• Benefits: Fiber is essential for digestive health, helps to prevent constipation, lowers cholesterol levels, and aids in weight management by promoting a feeling of fullness.

Healthy Carb Sources: What to Eat

Embracing the right types—and amounts—of carbs ensures our bodies have the fuel needed to thrive. More on how to calculate your carb needs, below! But generally speaking, healthy carbs include fiber-rich produce (colorful fruits and veggies), tubers (potatoes, sweet potatoes, and yams), legumes (beans and lentils), whole grains (quinoa, brown rice, oats, etc. ), and dairy (organic/pasture-raised milk, yogurt, and kefir).

Less Healthy Carb Sources: What to Minimize

For the sake of blood sugar balance, digestion, and hormone health, it’s best to minimize ultra-processed carbs. After all, these are stripped of their nutritional value (and loaded with added sugars). What do these include? Sugary cereals, granola bars, pastries, and sodas. Instead, enjoy these on special occasions or when a relentless craving strikes.

Hot tip: If you pair your favorite refined carb with a source of protein/healthy fat/fiber (i.e., a drizzle of tahini, a handful of walnuts, an egg, Greek yogurt, etc.) you’ll experience less of a blood sugar spike! Bonus points if you eat your carbs toward the end of your meal/snack.

How many carbs do you need?

Determining how many carbohydrates you need is a bit nuanced. You’ll want to take your age, sex, activity level, and overall health goals into account. But to get started, consider these five factors:

1. Daily Recommendations

General guidelines for carbohydrate intake vary based on different health organizations:

• The Dietary Guidelines for Americans recommend that 45-65% of your total daily calories come from carbohydrates.
• The Institute of Medicine suggests a minimum of 130 grams of carbohydrates per day for adults.

2. Activity Level

Your physical activity level significantly influences your carbohydrate needs:

• Sedentary Lifestyle: If you have a low level of physical activity, you might need fewer carbs. Around 3-5 grams of carbs per kilogram of body weight per day might be sufficient.
• Moderate Activity: For moderate exercise (about 1 hour per day), you might need 5-7 grams of carbs per kilogram of body weight per day.
• High Activity: For athletes or highly active individuals, 7-10 grams of carbs per kilogram of body weight per day might be necessary.

3. Health Goals

• Weight Loss: If your goal is to lose weight, you might consider a lower-carb diet. Many low-carb diets suggest consuming 50-150 grams of carbs per day.
• Maintenance: For maintaining weight, the general recommendation of 45-65% of your total daily calories from carbohydrates is a good target.
• Muscle Gain: If you’re looking to gain muscle, you might need more carbs to fuel your workouts and recovery.

4. Medical Conditions

Certain medical conditions require specific carbohydrate adjustments:

• Diabetes: Managing carbohydrate intake is crucial for blood sugar control. Work with a healthcare provider to determine the right amount of carbs!
• Digestive Issues: Some people benefit from adjusting their carb intake based on digestive conditions, like IBS or celiac disease.

5. Personal Tolerance and Preferences

Everyone’s body reacts differently to carbohydrates. Some of us feel better on a higher-carb diet, while others might thrive on a lower-carb intake. It’s important to pay attention to how your body feels and performs with different carbohydrate levels. A continuous glucose monitor can help you determine this!

Carbs and Blood Sugar Balance

Without sounding like a broken record, carbs play a crucial role in blood sugar regulation. And we want to maintain normal blood sugar levels as frequently as possible. This helps with stable energy levels, fewer mood swings, healthier hormones, and reduces the risk of chronic disease (I.e. diabetes). All of that to say, not all carbs have the same effect on blood sugar levels.

Simple Carbs

Simple carbs, found in sugary foods and drinks, are quickly digested and can cause rapid spikes in blood sugar, followed by crashes that leave you feeling tired and hungry.

Complex carbs

Complex carbs are digested more slowly, providing a gradual release of glucose. This helps maintain stable blood sugar levels.

How to Incorporate Healthy Carbs Into Your Meals

Need inspo? Try these ideas for a day of healthy-carb eating.

• Start your day with a breakfast of eggs scrambled with greens, mushrooms, tomatoes, and goat cheese. Nosh on a slice of sourdough with avocado on the side.
• For lunch, enjoy a quinoa salad with a high-quality protein source—like tempeh, smoked salmon, or leftover steak. Drizzle your favorite olive oil on top!
• For dinner, dig into a hearty plate of 100% whole-grain pasta (or a pasta alternative, like Kaizen) paired with sautéed zucchini and diced chicken sausage.

If you build your plate around protein and fiber, your starchier carbs will fall—naturally—into place.

Low-Carb Diets: Are They Sustainable?

Since the 1970s, low-carb diets have touted the potential for weight loss. While reducing your carb intake can lead to initial weight loss, it’s important to consider its long-term effects. Eliminating—or severely restricting—carbs can lead to nutrient deficiencies, decreased energy levels, an uptick in cortisol, and an increased risk of certain health issues (i.e., amenorrhea).

Additionally, low-carb diets are typically difficult to maintain over time. Hello, vicious cycle of weight loss and regain. Instead of cutting out carbs entirely, focus on fiber-rich carbs to support your wellness goals.

The Truth About Carbs and Weight Gain

The idea that carbs are solely responsible for weight gain is a common (and unfortunate) misconception. Weight gain—in general—is the result of an imbalance between calorie intake and expenditure, regardless of the source of those calories. While it’s true that consuming large amounts of refined carbs can contribute to weight gain, this has to do with their high-calorie content and low nutritional value. In contrast, fiber-forward carbs can actually support weight management. They provide essential nutrients while keeping you feeling full and satisfied.

Carbs—They’re Not the Villain

Carbs are an essential part of a healthy diet. By understanding the difference between healthy and not-so-nourishing carbs, you can make informed choices that support your overall well-being. Focus on incorporating fiber-rich produce and whole grains into your meals, always pairing carbs with protein and healthy fats. When in doubt, crowd out ultra-processed carbs by adding more healthy carbs to your plate. There’s no need to eliminate carbs! Rather, choose options that fuel your long-term health goals. And when that pizza craving strikes, we encourage you to say yes.

The post Carbs Aren’t the Enemy—A Nutritionist Debunks the Weight Gain Myth appeared first on Camille Styles.

They’re here to help you completely upgrade not only your sex life but the relationship you have with intimacy in every sense of the word. To familiarize myself with what’s out there and provide a (well-tested) review of the best sex apps for intimacy, I took a deep dive into several separate apps. Each is centered around the act of hanky panky and has been developed to improve things like sex, desire, sex education, and relationship communication. After my experience, I can confirm with confidence: yes. There is definitely an app (and a lubricant) for that.

Why do we need intimacy and sex apps?

Historically, hiccups within our sex lives or relationship dynamics surrounding sex often went unaddressed. This left sexual needs frustratingly unmet and one or both partners feeling sexually or emotionally unheard. These are big-hitter issues that can lead to relationships ending or becoming sexually stagnant.

But in 2024, what was once taboo, too intimidating to bring up, or maybe not even on our radar, is now integrated into an app. Intimacy apps are designed to make talking about and working on our sex lives approachable, educational, and reassuringly normal. Cue the Salt-N-Pepa—let’s talk about sex!

I downloaded several apps and learned some surprisingly steamy and wild things (the world of kinks never fails to leave me slack-jawed). From mild to wild, let’s dig in.

The Best Sex Apps for Intimacy in Every Relationship

Coral: Best for Building Connection

Developed in 2019 and backed by a host of sexual health and wellness experts, Coral focuses on evidence-based methods of improving sex lives and connections. In 2021, the app launched a feature called “couples connect” that hosts in-app secure messaging with daily prompts to encourage you and your partner to embrace flirtation and open sexual communication. The app also offers anonymous or private opportunities to ask experts specific questions or troubleshoot challenges you’re working through.

Key Highlights:

• Step-by-step lessons on topics like connection, feeling confident during sex, and learning to get out of your head and embrace pleasure
• Sexy playlists
• Curated weekly exercises, such as learning to create space for sex
• Games designed for couples or solo play
• Mindfulness practices geared toward building eroticism and getting in the mood
• Game-changing sex tips
• Brief audio sexual health lessons

Pros:

Coral offers TONS of content and is mindful of supporting diverse experiences. I loved the emphasis on practicing ways of connecting deeper not only with your partner or partners but also with yourself.

Cons:

There’s loads of free content on the app, but it does come with a bit of a price tag: $60 annually. Broken down though, for $5 a month you’ll get an experience that’s akin to sex therapy in an app. In my opinion, absolutely worth it.

Download Coral

Rosy: Best for Addressing Sexual Wellness, Therapy, and Education

What started as an app designed to support women with a low sex drive has transformed into a community-based platform where women can connect over a broad swath of sexual wellness concerns. The wellness plans and general structure of the app are intended to educate, empower, and give you sexy content to boost desire.

The Dallas-based founder is an OB/GYN who was perplexed by the idea that there was plenty of treatment offered to men with low sexual drive. But for women, there were few resources, training, or education options available. Rosy is a go-to for anyone looking to address sexual dysfunction or hiccups you may be experiencing. From physical to mental to the emotional components of sex, Rosy offers space and support for it all.

Key Highlights:

• Educational videos on topics like over-the-counter medications to erotica and more
• Audio-based erotic short stories to get you in the mood
• Community discussion boards where you can connect, share, and learn from others using the app
• Access to personal or small group coaching sessions addressing topics such as juggling it all and taking the shame out of self-pleasure

Pros:

You start your experience with Rosy by taking a quiz and providing information on what you’re looking to accomplish. After that, the app sets you up with personalized wellness plans, plenty of audio content to get you feeling sexy, and access to community forums and coaching. Rosy takes a medical and therapeutic approach to sexual wellness concerns that, in my opinion, is desperately needed. It’s doing so much in terms of widening accessibility and embracing uncomfortable conversations.

Cons:

There’s less content available on Rosy than on the Coral app. With that too, my initial impressions found it to be pretty female-centric and focusing on male/female or female/female relationships with less space or visibility for other folx. The app does offer *some* free content, but the majority is behind a paywall.

It can get pretty pricey, but the more expensive platinum plan does include two group coaching sessions and personal coaching sessions each month. It may be helpful to think of this as a therapy bill because the content is truly medicine for whatever you’re dealing with.

Download Rosy

Kindu: Best for Sexy, Flirty Fun 

This app is light and easy to use. It aims to encourage intimacy, increase play, and get you and your partner thinking about sex and proactive ways to spice up your sex life. Think Tinder meets truth or dare, but only you and your partner are swiping.

Here’s how it works: Create an account on the app and link up to your partner’s account. Toggle to the “den” section of the app where you can swipe through a number of content “decks.” You and your partner privately swipe through suggestive cards with ideas to enhance connection and pleasure. If you and your partner both swipe yes on the same card, it’ll show up in another tab labeled “matches.”

Essentially, the app provides sexy suggestions and ideas for things like having sex outside, experimenting with gentle bondage, or roleplaying. This offers a comfortable and pressure-free opportunity for you and your partner to connect on ideas you’re both intrigued by but may be too shy to discuss.

Key Highlights:

• Free to download, plus you’ll receive a daily deck of ideas for no extra cost
• All content is relatively affordable compared to other apps
• User-friendly design and experience
• Offers creative ideas for new, varied ways of experiencing pleasure
• Easy for both partners to use and connect

Pros:

Kindu offers a broad range of ideas from mildly experimental to the more risqué, satisfying all levels of interest and flavors of desire. It’s simple and easy to navigate and lets you go back to access matched cards or archive cards to return to later. It’s great for couples who want to play, have fun, and keep things light.

Cons:

Some of the ideas and decks might be a little intense for some couples. While it helps you step outside of your comfort zone, it may be a lot to take in initially. This app also doesn’t focus on therapy or wellness. Instead, it’s a pretty basic tool and resource for light and easy fun. If you are looking for more therapy-based work, I’d recommend opting for one of the other intimacy apps instead.

Download Kindu

Lover: Best For Personalization 

Lover is a sexual wellness app designed to provide personalized education, guidance, and exercises to improve sexual health and satisfaction. It was developed by a team of sexual health experts, including psychologists and sex therapists, to make sex therapy more accessible and affordable.

Key Highlights:

• Personalized sexual wellness plans
• Educational content on various sexual topics
• Guided exercises and activities for individuals and couples
• Anonymous Q&A with sex experts
• Tracking tools for sexual health and satisfaction
• Audio and video content for learning and arousal
• Specific programs for addressing common sexual issues (e.g., erectile dysfunction, low libido)

Pros:

The Lover app is built on solid science and expert knowledge, so you know you’re getting legit advice. What’s cool is how it personalizes everything to fit what you need. Whether you’re just starting out or looking to spice things up, it’s got you covered with tons of topics. Plus, it’s super private, so you can explore without feeling awkward. It’s way cheaper than seeing a therapist in person, and they consistently add new stuff to keep it interesting. Oh, and it doesn’t matter if you’re Team iPhone or Android—it works on both. Basically, it’s like having a sex coach in your pocket, without the hefty price tag or scheduling hassles.

Cons:

The subscription can hit your wallet pretty hard if you’re on a tight budget. And if you’re dealing with some heavy stuff, you might find chatting with a real therapist face-to-face more helpful. Some folks have griped about glitches and wonky interfaces, which can be a mood-killer. Lastly, while they try to cover a lot of ground, the content might not tick all the boxes for everyone, especially if you’re looking for super specific or diverse info.

Download Lover

Ferly: Best for Mindful Body Awareness 

Ferly is like a digital sex coach that focuses on mindfulness and body awareness. It’s all about helping you get in tune with your sexuality through audio guides, stories, and exercises. Think of it as a chill, judgment-free zone to explore and boost your sexual well-being.

Key Highlights:

• Guided audio sessions for sexual mindfulness
• Educational content on sexual health and pleasure
• Body mapping exercises
• Erotic stories for arousal and exploration
• Journaling prompts for self-reflection
• Meditation techniques for sexual confidence
• Expert advice on various sexual topics

Pros:

Ferly is super approachable, even if you’re shy about this stuff. The audio format is great for setting the mood and feels more intimate than just reading text. It’s packed with legit info from sexperts, so you’re learning while you explore. The mindfulness angle is pretty unique—it’s not just about getting you where you need to go (hint, hint), but really connecting with yourself. Plus, it’s inclusive and body-positive, which is always a win.

Cons:

Ferly isn’t the app for you if you want more partner-oriented stuff. And if you’re not into the whole mindfulness scene, some of the content might feel a bit woo-woo. 

Download Ferly

Blueheart: Best for Enhancing Intimacy with Therapy Techniques

Blueheart is like a digital couples therapist focused on intimacy issues. It’s designed to help couples work through sexual difficulties using techniques based on sex therapy and cognitive behavioral therapy. Think of it as a private, guided journey to reconnect with your partner and improve your sex life.

Key Highlights:

• Personalized therapy plans for couples
• Guided audio sessions and exercises
• Educational content on sex and relationships
• Tracking tools for progress monitoring
• Separate interfaces for each partner
• Sensate-focused exercises
• Communication prompts and activities

Pros:

Blueheart’s got some solid perks. It brings legit therapy techniques right to your phone, making it way more accessible and affordable than traditional couples therapy. The app is super discreet and lets each partner work at their own pace, which is great for touchy subjects. It’s based on real science, not just fluffy advice. The guided exercises give you practical stuff to try, not just theory. Plus, it’s designed for long-term improvement, so you’re not just getting quick fixes.

Cons:

The app can feel a bit clinical at times—it’s more about fixing problems than spicing things up. Some users might find the pace slow if they’re looking for quick results. It also requires both partners to be on board and committed. Lastly, while it’s cheaper than in-person therapy, the subscription cost can still add up over time.

Download Blueheart

We-Connect: Best For Long Distance Longing 

We-Connect is basically a high-tech wingman for your long-distance love life. It’s an app that pairs with We-Vibe sex toys, letting you or your partner control the action from anywhere with an internet connection. It’s all about bridging the gap when you can’t be in the same room, adding a techy twist to intimacy.

Key Highlights:

• Remote control of We-Vibe toys
• Video chat feature
• Customizable vibration patterns
• Touch-screen control options
• Ability to sync with music
• Secure, encrypted connections
• Compatible with multiple We-Vibe products

Pros:

We-Connect is a game-changer for long-distance couples, letting you spice things up even when you’re miles apart. The app is pretty user-friendly and it’s got a bunch of fun features like syncing with music, which keeps things interesting. The video chat is a nice touch for that face-to-face connection. Plus, it works with a range of toys, so you’ve got options. And they take privacy seriously with encrypted connections, which is crucial for this kind of app.

Cons:

The app is only useful if you’ve got We-Vibe toys, so there’s that initial investment. Some users report connectivity issues, which can be a major mood killer. If you’re not comfortable mixing tech with your sex life, this might feel a bit weird at first. And while it’s great for long-distance, it might not add much if you and your partner are usually together. 

Download We-Connect

Desire: Best for Sexy Challenges 

Desire is like a digital playground for couples looking to spice things up. It’s all about creating fun, flirty challenges and dares to keep your relationship exciting. Think of it as a mix between a sexy game night and a relationship-boosting tool, all wrapped up in an app.

Key Highlights:

• Customizable dares and challenges
• Private messaging system for couples
• Fantasy sharing feature
• Daily intimate questions
• Points system for completing challenges
• Option to create your own dares
• Couple’s wishlist for date ideas and fantasies

Pros:

Desire offers a fun way to break out of a relationship rut and try new things. The app keeps things fresh with a mix of sweet, romantic, and spicy challenges. It’s great for both new couples still figuring each other out and long-term pairs looking to reignite the spark. The private messaging is a nice touch for some playful back-and-forth. Plus, you can tailor it to your comfort level, so it works whether you’re shy or bold.

Download Desire

Cons:

Some folks might find the gamification of intimacy a bit forced or cheesy. The quality of the experience really depends on both partners being into it. While there’s a free version, the best features are behind a paywall and some users report that the challenges can get repetitive after a while. And if you’re dealing with serious relationship issues, playful dares might feel like putting a band-aid on a bigger problem. 

Okayso: Best for Advice and No-Judgement Support

A quick nod to this amazing resource! Okayso is beyond helpful for teens, young adults, or anyone who wants to ask questions in a judgment-free, chat-style space that is WAY more reliable and vetted than Google. When you log in to Okayso, you’ll find a list of subtopics to choose from depending on the question you want to ask.

The app offers insights from a number of experts on each topic. This way, users can ask specific questions about sex, sexuality, sexually transmitted infections, sexual wellness, relationships, and so many others. From what I can tell, this app is run by volunteers who are sexual health and wellness experts, students in sex therapy or sexual work, and who have invested interest in helping others.

I tested it out with a basic sex question and got an amazing response that was thoughtful, open-minded, and safe. Don’t hesitate to download this one when you have questions you can’t ask anyone else or are too scared to bring up. I feel confident the experts will give you great answers and/or point you in the direction of helpful resources to address whatever it is that’s coming up for you.

Key Highlights:

• Expert-based deep dives into a range of sexual health and wellness topics.
• Information speaks to a diverse range of resources, offering something for everyone.
• An open-minded, inclusive tone and approach.
• A safe platform where users can feel comfortable asking questions and accessing information.

Download OkaySo

A Few Honest Thoughts

I was so impressed, surprised, and frankly—as a women’s health and sex education nerd—delighted to see the abundance of information and support that’s now so easily accessible. These apps are paving the way for so many topics around sexuality and sex to be given the spotlight they deserve. They’re making strides in normalizing speaking about and meeting challenging subjects with compassion, kindness, and empathy.

Find the Best Intimacy App For You

Happy app-browsing! These best sex apps offer a range of features to enhance your intimate life, from personalized advice to couples’ challenges. Like most tough things in life, relationships, self-discovery, and growing more comfortable with yourself are all things that take time and energy. I’m convinced, however, that the resources available now are better than ever—and we’re only just getting started. It’s a good time to be a consenting, sexual person!

The post I Tested the Best Apps for Building Intimacy—These Are My Honest Thoughts appeared first on Camille Styles.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

How do you know if a health trend is worth the hype?

For better or for worse, there’s no shortage of health trends on social media. Most of us stumble across a new wellness practice every day. But the truth remains: health crazes are catchy—and they often go viral. Without tunnel vision, how do you know which trends are worth the hype? And which fads should you guard against? Misinformation runs rampant, after all. Unfortunately, it’s not so black or white. Oftentimes, you won’t know if a trend is worth the hype until you try it.

Questions to Ask Yourself Before Trying a Health Trend

Even as a Nutrition Consultant, shiny object syndrome gets the best of me. But before diving into the latest wellness phenomenons, I ask myself the following questions:

What is the scientific basis for this trend?

• Investigate if there are any credible studies/scientific evidence to support the trend’s health claims. Do your research!

Who is promoting this trend?

• Consider the source. Are they reputable health professionals or influencers without medical credentials?

Are there potential risks or side effects?

• Assess whether the trend could pose any health risks or adverse effects.

Is this trend sustainable in the long term?

• Determine if the trend is something you can maintain over time (or more likely, if it’s just a short-term fix).

What are the financial costs?

• Evaluate the cost of adopting the trend. Is it financially feasible for you? Be realistic.

Does this trend align with my personal health goals?

• Reflect on whether the trend supports your individual health and wellness objectives. Remember, what works for someone else may not for you. We are all bio-individuals.

Have I consulted with a healthcare professional?

• This may not be high on your list, but consider seeking advice from a professional on the trend.

What do others say about this trend?

• Look for testimonials or reviews from other people who have tried it. You’ll get a good pulse on their experience and outcome.

Are there safer—or more proven—alternatives?

• Are there established methods (or practices) that achieve the same results more safely?

Am I motivated by hype or genuine interest?

• Be honest with yourself! Are you interested in the trend because it’s popular or because it genuinely interests you and fits your lifestyle?

2024 Health Trends

At the end of 2023, we shared our wellness predictions and health forecast for 2024. We kept things high-level, encouraging habits like non-tox skincare, eating more protein, taking creatine, and swapping some caffeine for more greens. We wanted to give you the tools to redefine the very essence of self-care. So, how do they stack up against the eccentric health trends that have emerged thus far? Scroll to get the scoop.

Wellness Vaping

Vaping has been controversial for years, but 2024 has introduced a new twist: wellness vaping. These devices claim to deliver vitamins, essential oils, and even collagen directly to your lungs for quick absorption. To no surprise, health experts are skeptical about the safety and efficacy of inhaling these substances. The potential risks to lung health far outweigh any unproven benefits, making wellness vaping one of the most questionable trends of the year.

The verdict: Rather than vape, diffuse essential oils in your home! There’s an oil for every need, mood, or ailment.

Ice Bath Diet

Remember when cryotherapy was all the rage? This year, cold-water enthusiasts have taken it a step further with the Ice Bath Diet. Proponents claim that taking daily ice baths is two-fold: boosts metabolism and aids in rapid weight loss. While, yes, cold temps force your body to work harder to stay warm—thus burning more calories—prolonged exposure to extreme cold can lead to hypothermia and other health risks.

The verdict: Cold plunging/cold water therapy can help with blood flow, reduce muscle soreness, and improve overall cardiovascular health, but using it as a diet tool is far-fetched.

Carnivore Meal Plan

Chicken liver carnivore pancakes and butter, anyone? The carnivore diet is currently making waves, which involves consuming only animal products and eliminating all plant-based foods. Thanks to its extreme nature and lack of nutritional balance, it’s not sustainable long-term. We evolved to eat polyphenol-rich fruits and fiber-packed veggies for a reason! Speaking of fiber, a well-balanced diet that includes fiber is much more beneficial as it supports digestive health, helps regulate blood sugar levels, and provides a wide range of nutrients necessary for overall well-being.

The verdict: The carnivore diet may offer short-term benefits—such as weight loss and reduced inflammation—due to its high protein and fat content. However, it’s not a balanced approach and lacks essential nutrients. It’s potentially harmful for long-term health, so chat with your healthcare provider before diving into this extreme regime.

Charcoal Lattes

If you know, you know: activated charcoal has been sneaking its way into everything from our supplements to our toothpaste. But this year, we’ve seen the rise of charcoal lattes. These inky black beverages are touted to detoxify the body, whiten teeth, and improve digestion. While they make for an Instagram-worthy photo, the scientific evidence supporting these claims is scant. Consuming activated charcoal can interfere with the efficacy of medications and nutrients, making it a trend to leave in the past.

The verdict: If you’re going to use activated charcoal, use it sparingly—not as a daily supplement. For short-term use (such as specific detox purposes), 500-1,000 mg once or twice a day for a few days is considered safe. Long-term use or frequent high doses can interfere with nutrient absorption and lead to constipation.

Moon Juice

No, it’s not a space-age beverage from the future. Moon Juice produces the latest wellness concoctions that claim to harness the mystical energy of the moon. The various blends are typically made from herbs, adaptogens, and other natural ingredients, promising everything from enhanced mental clarity to increased fertility. Despite the whimsical marketing, there is little scientific backing for the benefits of these lunar elixirs. It seems this trend is more about the allure of the cosmos than actual health benefits.

The verdict: While we aren’t touting the ‘moon juice’ trend, we do love a Sleepy Girl Mocktail for encouraging restful sleep.

Earthing Shoes

Grounding (also known as earthing) isn’t new. This beautiful practice implies that direct contact with the earth’s surface can improve your health by balancing electrons. Anecdotally, you’ve probably experienced the full-body exhale as you sink your toes into the sand or walk barefoot across the grass after a long flight. It’s nourishing (and the research proves it). This year, the trend has evolved with the introduction of earthing shoes—yes shoes—designed with conductive materials that supposedly connect you to the earth’s energy. The idea that special shoes can provide significant health benefits is a bit wacky. But if it calls to you, give these a go!

The verdict: Rather than fill your closet with earthing shoes, head to your local park/beach. Barefooted, feel Mother Nature’s energy activate your parasympathetic nervous system (the antidote to our stressful lives!).

Glitter Smoothies

We can thank Erewhon for putting expensive smoothies on the map. But 2024 has taken the smoothie craze to a whole new level with the introduction of glitter smoothies. These sparkling drinks—infused with edible glitter—are marketed as a fun and glamorous way to boost your health. However, glitter offers no nutritional value and can even cause digestive issues if consumed in large quantities. This trend highlights how marketers will pull all the stops to make healthy eating visually appealing (even at the expense of common sense).

The verdict: Skip the glitter and try our tropical pineapple smoothie, strawberry matcha smoothie, or our fig and tahini smoothie.

Crystal-Infused Water

With the advent of crystal-infused water, the wellness world’s fascination with crystals continues. Advocates believe that placing crystals in your water can charge it with positive energy, improving everything from your mood to your skin. While it’s true that staying hydrated is crucial for health, there’s no scientific basis for the idea that crystals can enhance the properties of water. This trend is a perfect example of how pseudoscience can seep into health practices.

The verdict: Want fun and delicious ways to up your water intake? Try sipping on icy cold coconut water, squeezing citrus into your water bottle, or infuse your glass with fresh mint and chopped strawberries.

Biohacking Implants

Biohacking enthusiasts are always looking for new ways to enhance their bodies, and this year, the focus has shifted to implants. These small devices—inserted under the skin—claim to monitor health metrics, deliver supplements, and even provide biofeedback. While some biohacking innovations have potential, the idea of implanting devices for health purposes is fraught with risks, including infection and device malfunction. This trend pushes the boundaries of what’s safe and sensible in the quest for peak performance.

The verdict: If you’re keen on understanding how your body responds to food, how to improve your energy, and get personalized nutrition recommendations, consider wearing a continuous glucose monitor instead!

Sleep Tents

In a bid to optimize sleep, some wellness aficionados have turned to sleep tents. These enclosed, often portable structures are designed to create the perfect sleep environment by blocking out light and sound, regulating temperature, and even emitting calming scents. While a good night’s sleep is essential for health, the necessity of sleeping in a tent indoors is questionable, to say the least. This trend seems to cater more to those seeking novelty rather than addressing actual sleep issues.

The verdict: Skip the sleep tents and focus on these proven tips to get better zzz’s.

Tread with Caution

From the Ice Bath Diet to sleep tents, 2024 has been a year of outlandish health trends (but are we even surprised?). While some of these practices may offer a placebo effect—or temporary novelty—most are grounded in little to no scientific evidence and can even pose health risks.

As a good rule of thumb, approach new health trends with a critical eye and rely on proven methods for maintaining well-being. Here’s to hoping the latter half of the year brings more sustainable health practices.

The post We’re Halfway Through the Year—These Are the Most Ridiculous Health Trends of 2024 appeared first on Camille Styles.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Why is healthy digestion important?

Digestion impacts everything. Our digestive system is a key player in our overall health and longevity. Being able to properly digest, assimilate, and remove what we consume is foundational. For our organs to work properly, our immune system to thrive, and our hormones to stay balanced, we need healthy digestion. Otherwise, we experience a host of uncomfortable symptoms, including abdominal pain and bloating.

The gut has often been referred to as our “second brain.” That’s why optimal gut health—and knowing how to improve gut health if needed—is key.

Signs of Good Gut Health

So, how do you know if your gastrointestinal tract is working? A few ways.

• 1-2 bowel movements per day. These should be well-formed and easy to pass.
• Free of symptoms like diarrhea and constipation.
• Minimal gas, bloating, and infrequent abdominal pain.
• Lack of skin disorders, autoimmune conditions, and inflammation.

Signs of Poor Digestion

Physically, you can probably tell. Signs of poor digestion include:

• Frequent discomfort, gas, bloating, constipation, diarrhea, and heartburn. 
• Feeling chronically tired and experiencing mood swings.
• Food cravings.
• Unintentional weight fluctuations.
• Skin issues like psoriasis and eczema.
• Autoimmune conditions.

5 Steps to Improve Your Gut Health Through Diet

With optimal digestion as the goal, let’s dive into simple ways to improve your gut microbiome. 

1. Focus on a diverse diet. Specifically, foods rich in fiber and antioxidants. The more variety, the better. After all, different ingredients can lead to a more diverse microbiome.
2. Prioritize eating the Mediterranean way. There are a variety of reasons to eat like the Mediterraneans do, but mainly because of the emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods—mainly from plant sources—is shown to improve gut health.
3. Choose fermented foods. Fermented foods (or drinks!), like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.
4. Add in prebiotics. Prebiotics are food for your gut’s microbiome. Many fruits, vegetables, and whole grains contain prebiotics—like these starches. Eating cooked and cooled potatoes and rice, for example, turns some of the digestible starches into resistant starches.
5. Increase probiotics. Fermented foods, like yogurt, tempeh, and kimchi are great. Otherwise, opt for a probiotic supplement.

12 Easy-To-Digest Foods

This goes without saying, but what you eat directly influences your gut bacteria. And as mentioned, we want a healthy gut to keep chronic diseases at bay, but to also reduce inflammation, keep your emotions stable, and help you maintain an optimal weight.

Good news: it’s never too late to improve your gut health! Research shows that diversifying your plate can change your microbiome in as little as 24 hours. A few of the best foods for gut health include asparagus, artichokes, chia seeds, coconut yogurt, leafy greens, and sauerkraut. When it comes to gut health, keep in mind that how you eat is just as important as what you eat.

What should you eat to maintain a healthy diet—while avoiding digestive problems? Let’s take a look at these 12 easy-to-digest foods that may help.

1. Bananas

The riper the banana is, the easier to digest (caveat—if you struggle with IBS, they may be harder to digest than strawberries or grapes). Bananas are rich in carbohydrates, potassium, and fiber. They also provide fluid, which is important for those with diarrhea or constipation. Last but not least, bananas are great for PMS. When possible, pair bananas with Greek yogurt (a source of protein and probiotics) and chia seeds to aid in blood sugar balance.

Recipe: Chocolate Banana Almond Butter Smoothie

2. Bone Broth

Broths—particularly bone broth—are incredibly nutrient-rich and easy to digest. They contain amino acids, electrolytes, and collagen (all of which are soothing when your stomach is upset). Nutrients vary between broths, but many contain vitamins and minerals such as iron, vitamin K, vitamin A, zinc, and more. All of which can improve overall gut health and nervous system function.

Recipe: Homemade Bone Broth

3. White Rice

Fiber is generally a good thing when it comes to gut health, but for someone with gastrointestinal issues, high-fiber foods may not be the best idea. Fiber is hard to digest, which can be problematic for someone with slow motility. Therefore, low-fiber foods, like white rice, potatoes, and low-fiber fruits (like grapefruit) are easier on the stomach. When possible, pair white rice with a side of healthy fats (avocado or olive oil) and high-quality protein. This will help with gut distress and blood sugar balance.

Recipe: Spring Rice Salad

4. Sourdough Bread

Like white rice, sourdough bread is a low-fiber food. Furthermore, sourdough bread may be easier to digest than other refined grains. According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the good bacteria in your intestines. These bacteria are important for maintaining a stable, healthy digestive system.

Recipe: Ricotta Toast with Honey and Pistachios

5. Lean Protein

Lean, high-quality protein (poultry, fish, tofu, low-fat dairy, etc.) tend to be easy to digest. In part, due to their low fiber content. However, it’s also important not to go overboard with the protein either. When portions are too large in one sitting, it might impact your ability to digest quickly. Furthermore, try to limit ultra-processed forms of protein, like sausage and protein bars.

Recipe: Spiced-Rubbed Chicken Thighs

6. Cooked Vegetables

When it comes to vegetables, prioritize cooking them. Once cooked, they’re less fibrous. In other words, the heat aids in digestion. While cruciferous veggies (broccoli, cauliflower, and Brussels sprouts) can cause digestive woes, produce like spinach, pumpkin, squash, and carrots are easier to digest. They have less fiber and are soft once cooked.

Recipe: Roasted Vegetable Pasta

7. Applesauce

Fruit is rich in nutrients and antioxidants, but the fiber in fruit can lead to digestive troubles. Luckily, the solution is simple. Like produce, cook and puree it to break down the fiber and make it easier to digest. Applesauce is very easy on the stomach, plus it contains pectic, which may help treat some types of diarrhea.

Recipe: Cinnamon Baked Apples

8. Eggs

Whether hard-boiled, poached, or scrambled, eggs are rich in nutrients—protein, choline, calcium, phosphorus, and more. And for most, they’re easy to digest. Serve eggs with sourdough toast for an added dose of carbohydrates. If frying your eggs, use ghee instead of butter (or olive oil), as it may be easier on the stomach. Due to their sulphur content, eggs can contribute to intestinal gas for some, but they are beneficial for other digestive symptoms.

Recipe: Spicy Turkish Eggs Breakfast Bowl

9. Instant Oats

Love oatmeal but the fiber doesn’t agree with your gut? Give instant oatmeal a shot. Also known as quick oats, instant oatmeal are the most processed and broken down of the oats, thereby making it a bit easier to digest. To make it more digestive-friendly, add chia seeds, stewed berries, and a dollop of Greek yogurt. All of these ingredients are great for the gut and help with stable blood sugar in the morning.

Recipe: Grain-free Overnight Oatmeal

10. Gelatin

Gelatin-rich soups and broths are also one of the key components of the GAPS diet, which has been designed to heal the gut and promote healthy digestion. But, what is gelatin? Gelatin is made from animal collagen—a protein that makes up connective tissues, such as skin, tendons, ligaments, and bones. Gelatin also absorbs water and helps keep fluid in the digestive tract, promoting good intestinal transit and healthy bowel movements. If you can’t get behind gelatin, consider adding a scoop of collagen to your morning coffee or matcha. You won’t taste it!

Recipe: Matcha Latte

11. Low-Fat Greek Yogurt

Dealing with bloat? You may want to pay attention to the texture of the food you’re consuming. The texture of your food can often dictate how bloated you will feel after. If bloating (or gastroparesis) is something you deal with, eating soft foods such as yogurt, smoothies, soups, and pureed foods may provide some relief. Why low-fat yogurt? While full-fat yogurt is better for satiation, non-fat is easier on the stomach. It also gets bonus points for having probiotics, which help promote digestive health in the long run.

Recipe: Sheet Pan Sweet Potato and Chickpea Bowl

12. Salmon

Rich in omega-3 fatty acids and protein, salmon is a nutritional powerhouse. It’s also easy to digest. Salmon’s fatty acids help reduce inflammation. In turn, lowering our risk for digestive disorders, inflammatory bowel disease, and more. Not only can eating more salmon help reduce discomfort, it can improve overall digestion. Add baked or poached salmon to your weekly repertoire to support your gut health.

Recipe: Grilled Salmon with Peach Salsa

Foods That Are Hard to Digest

Contrary to foods that are east to digest, the Standard American Diet isn’t exactly filled with gut-supporting foods. Generally speaking, some of the top gut offenders are:

• Ultra-processed grains
• Refined sugars
• Spicy foods
• Industrial seed oils
• Conventional dairy
• Alcohol

These ingredients can have a massive impact on overfeeding yeast and candida in the body. In turn, you guessed it, negatively affecting the gut.

Not sure if your digestive health is up to par? Rather than start nixing certain ingredients, partner with a functional medicine doctor or gastroenterologist to get to the root of your gut issues.

The post 12 Foods a Nutritionist Eats Every Week to Boost Digestion and Promote Gut Health appeared first on Camille Styles.

Today, we’re breaking down not only the most game-changing habit hacks but also sharing tips for how to consistently and sustainably incorporate them into your life.

image above from our interview with Sami Spalter, by Michelle Nash

Understanding Habits

During the summer, it’s easy to step away from our habits and instead embrace the season’s laid-back vibes. But with a clean slate on the horizon (hello, fall!), we’re beginning to crave a return to the healthy habits and daily practices that keep us feeling our best. This doesn’t look like perfection—instead, we can think of habits as a foundation. They’re the support beams that help us find joy every day and leave us feeling vibrant and energized.

What constitutes a habit? Though we often use them interchangeably, habits are different from the rituals and routines we fall into day after day. Nir Eyal, a behavioral design expert, explained to CNBC that habits are the behaviors we turn to subconsciously. In contrast, a routine is “a series of behaviors frequently repeated.” Sure, some routines can become habits, but the key distinction—and what makes habits so powerful—is that element of instinctual behavior.

This isn’t just about semantics. Instead, the difference between habits and routines sheds light on this truth: while it’s easy to practice a habit once it becomes a subconscious, repeated behavior, we have to anticipate the challenges in this transition period. Realistic expectations, a commitment to putting in effort, and an awareness of the inevitable discomfort that growth brings will set you up for long-term, habit-hacking success.

Read more: 5 Unhealthy Habits to Ditch ASAP

How to Do a Habit Audit

Before you dive into the habit hacks to incorporate into your life, it’s important to take stock of the habits—both positive and negative—you currently practice. A habit audit allows you to identify and evaluate how your current habits are impacting your life. From there, you can eliminate unhelpful habits, improve upon existing ones, and add in habit hacks that will ultimately support your best self.

1. Perform a Self-Assessment

Write down everything you do. Begin by writing out all of your activities during a typical day. Operative word: everything. No matter how big or small—this will help you see exactly how you’re spending your time.

Include weekly variations. Some activities will change depending on the week. Write down the activities that happen on specific days (e.g., workout classes, hobbies, etc.).

2. Categorize Your Habits

• Positive Habits. These are habits that support and positively contribute to your life. Examples can include movement, nutritious meals, meditation, journaling, reading, etc.
• Neutral Habits. These habits neither significantly help nor are detrimental to your goals. Examples can include moderate social media use, occasionally watching TV, etc.
• Unhelpful Habits. These habits detract from your life—this could include procrastination, compulsive phone use, unhealthy eating, excessive drinking, etc.

3. Analyze Habit Patterns

With this information written down, it’s time to assess the impact these current habits have on your life. Reflect on the following three questions:

• Time spent. How much time do you spend on each habit?
• Emotional impact. How do these habits make you feel? Reflect on each individually: does it energize or drain you?
• Alignment with goals. Do each of your habits support your short- and long-term goals, or do they push you further away from achieving them?

4. Identify Patterns

• Triggers. What prompts a habit? It could be a certain time of day, how you may be feeling, or a particular setting.
• Patterns. Do you notice any consistent patterns in your habits? Example: Do you go to bed intending to read but always end up scrolling your phone?

5. Create a Plan

• Lay out a roadmap. Now that you have a clear idea of your current habits, decide which unhelpful habits you’ll eliminate first and which positive habits you’ll introduce instead.
• Set goals. As you’re modifying your habits, give yourself specific, measurable goals to work toward. This helps frame your efforts in an achievable, concrete way.

Building Good Habits

I get it: when you start implementing healthy habit hacks into your life, your motivation starts at an all-time high. However, that energy can quickly dwindle—and you don’t want to be left with only willpower to keep you going. That’s where discipline comes into play and clear guidelines to ensure you not only build these habits, but keep them going strong in the long-term.

• Start small. The power of micro-habits is deeply underrated. Oftentimes, when you start with these smaller habits, you’ll begin to make incremental progress, building your confidence and making it easier to incorporate more healthy habit hacks along the way.
• Make a plan for how you’ll deal with setbacks. Challenges are inevitable—and you need to have a roadmap in place for how you’ll handle them when they crop up. What can you do to be kind to yourself, learn from the hiccup and come back to your habits even stronger than before?
• Consider habit stacking. This popular behavioral technique involves leveraging existing habits to build new ones. For example: Before getting out of bed, take a sip of water from the bottle on your nightstand. By taking advantage of the habits you already do regularly, you’re creating new opportunities for positive habits and skills to flourish.

15 Habit Hacks to Transform Your Life

1. Change your environment.

Does your apartment (with the shades drawn, laundry everywhere, and dishes in the sink) bring you down and trigger negative habits? Get out of your space and go somewhere that brings you joy—a coffee shop, bookstore, or on a simple outdoor walk.

2. Establish clear triggers.

Ever noticed how much easier it is to go for a walk when your shoes are already set out next to the door? Or how laying out your workout set next to the bed reminds you of your long-term goal of getting into shape? Set up your environment so that you’re reminded of the habits you’re building and to ease the burden of getting started.

3. Practice the two-minute rule.

Coined by Atomic Habits author James Clear, this rule states that no new habit should take you longer than two minutes. Example: Want to read more? Start by reading one page before bed every night. Make the habit as attractive as possible—and therefore, easy to follow, commit to, and continue.

4. Find an accountability partner.

When the motivation is gone, it’s easy to give up on your healthy habits. Enlist a friend who you check in with to ensure you’re staying on track. Better yet, get them involved! Start going to workout classes together, create a two-person book club, or commit to making your coffee at home.

5. Write your habits in the affirmative.

When writing down the behaviors you’d like to practice, focus on the doing vs. not doing. Instead of saying: Don’t eat junk food, try: Focus on how good prioritizing healthy foods makes you feel.

6. Find replacements.

Substitute healthier options for your negative habits. For example, swap your post-work wine with a non-alcoholic alternative.

7. Get clear on your why.

Understanding the root of our behaviors—what we truly want in carrying out our habits—allows us to find other ways to meet our needs. Example: Do you reach for your phone and scroll Instagram every time you feel lonely? Replace that with more meaningful human interaction by calling a friend or chatting with your partner.

8. Track your habits daily.

Using a habit tracker is another way to help yourself stay accountable and see your progress in real-time. Bonus: It’s so satisfying to check those boxes.

9. Consider the reward.

Ask: what does practicing this habit award me in the long term? By creating healthy habits that yield highly reinforcing rewards, it becomes easier to commit to over time.

10. Make it fun.

No matter how hard you try, habits are hard to keep if they’re not enjoyable. Think: Will it be easier to sit down and write if I have a cup of tea and music playing? Will I want to do this yoga flow more if I light a candle and spritz some essential oils? These are your habits—you get to design them however you’d like.

11. Remove obstacles.

Practicing new, healthy habits is all about making this process as easy on yourself as possible. Organize your environment in a way that’s conducive to positive habits and that makes bad habits harder. Example: Replace the ultra-processed snacks in your pantry with nutritious options.

12. Visualize success.

You know we’re big proponents of a vision board. By spending some time thinking of future you—and how good you’ll feel in consistently practicing these new habits—you’ll be reminded of what success feels like every step of the way.

13. Practice the power of “no.”

If something doesn’t align with your goals, have confidence in your ability and right to say no. For example, if you’re invited to go out with friends and you have an early workout in the morning, politely decline. Just be sure you’re still attending to your social and personal needs while staying committed to your habits. Remember: It’s all a (sometimes imperfect) balance.

14. Express self-compassion.

Building new habits is not easy. It involves changing many things about your life and will often bring up uncomfortable, challenging feelings. The best thing you can do is be kind and sympathetic with yourself. Beating yourself up is not only unproductive, but it can also lead to creating negative associations with that habit, possibly setting you back even further.

15. Reflect. Reflect. Reflect.

There’s much to be said for reflecting on how your habits make you feel. If you discover that your new habits no longer align with your goals, ask how you can modify or incorporate other habits that feel more relevant to the progress you’d like to see.

Making Your Habit Hacks Work in the Long Run

Your energy and commitment to your goals and healthy habits will ebb and flow—that’s inevitable. But you can ensure success by building in these strategies and habit hacks that will keep you focused. Lasting change doesn’t happen overnight, and while it can be frustrating at times to experience so much change, a shift from your previous life is a sign that you’re headed in the right direction.

Explore more articles to help you master the power of habit:

Health

Oct. 12, 2023

My Ultimate Wellness Playbook: 20 Daily Habits That Keep Me High-Vibe and Energized

Cozy, calm, and collected.

Morning Routine

Jan. 24, 2024

40 Simple Daily Habits That Will Make You Happier and Healthier

Small tweaks, major difference.

Health

Jun. 24, 2024

Ditch These 5 Unhealthy Habits to Unlock Your Best Life

Because you deserve to thrive.

The post How to Do Anything—15 Simple Habits That Will Change Your Life appeared first on Camille Styles.

We can all agree that proper hydration is essential for everything from digestion to supporting detoxification to improving cognitive function. But is it sexy? With our understanding of the word reaching new liberal heights (even vacuum cleaners now garner the label), it seems that with a little zhooshing, meeting our daily hydration goals can be a transformative experience.

Featured image from our interview with Mary Ralph Bradley.

What is sexy water?

The term “sexy water” entered the wellness lexicon in October 2023 when TikTok creator Kelly Stranick first posted about her leveled-up hydration routine. In the video (part 1 of her “sexy water series”), Stranick explains that she began infusing her water with fruits, veggies, and supplements to upgrade and boost the benefits of plain drinking water. She thinks of it as a way to make this key element of her wellness routine fun. And as we know, romanticizing your life can help you commit to healthy habits—no matter how mundane.

It’s important to note, as she does in the video, that Stranick is not a physician or nutritionist. She adds that she learned about the purported benefits of her sexy water supplements by what she’s “read online.” While we love the idea of improving water’s appeal, we wanted experts’ takes before diving into the trend. Ahead, Jessica Sepel, nutritionist and founder of JSHealth, and Edie Horstman, Integrative Nutrition Health Coach (INHC) and Nutrition Consultant (CNC), break down the benefits, myths, and everything to know about the sexy water trend.

Potential Benefits

Sexy water isn’t just an electrolyte packet poured into a glass. Instead, it’s often a multi-step recipe composed of various fruits, veggies, supplement powders, and tinctures. While more isn’t always necessarily more—and it depends on what you’re putting in your water—Horstman notes that when certain ingredients are mixed, they are better absorbed and pose greater benefits. She offers a couple of examples:

• Combining vitamin D with calcium enhances their effectiveness. Vitamin D enhances the absorption of calcium in the intestines, improving bone health and reducing the risk of osteoporosis.
• Pairing vitamin C and iron increases the absorption of non-heme iron (the type of iron found in plant-based foods). Horstman adds that this is beneficial for those who follow a vegetarian or vegan diet.

By contrast, if you were to add both calcium and magnesium to your sexy water, you’d be reducing the effectiveness of each.

Sepel agrees, adding that “it all comes down to what combination of ingredients you’re adding and your individual health.” She supports the idea that getting adequate hydration should be easy—and even something to look forward to.

Her brand, JSHealth, had this in mind when developing its magnesium capsules into a powdered form. As Sepel shares, the goal was to enhance “the nutrition content of your water while also supporting muscle relaxation.” Proof that when done correctly—and with a health professional’s guidance—sexy water can deliver everything you need.

Understanding the Risks

You’re not likely to get an excess of any of the ingredients you add to your sexy water. However, Horstman shares that “excessive chlorophyll can cause digestive issues, and high doses of mushrooms like lion’s mane and cordyceps can lead to gastrointestinal discomfort.”

Sepel goes further to add that there is “evidence to support that the body can only absorb and metabolize a certain level of vitamins in any one day.” Because of this, you should always discuss appropriate dosing with a trusted medical professional. And do your research before adding anything to your glass. JSHealth formulas are developed to hit the sweet spot of maximum clinical dose for optimal efficacy, ensuring you’re always getting exactly what you need.

Is it safe to mix supplements?

Again, it all comes down to what you’re mixing. Horstman supports Stranick’s OG sexy water recipe, saying that “lemon, cucumber, and spearmint are all great for hydration and digestion, and the mushroom supplements support immune function and cognitive health.”

This is said with the caveat that Horstman assumes sexy water recipes use only relatively small doses of each ingredient, as “mixing too many supplements can dilute the concentration of each ingredient, potentially reducing their individual effectiveness.”

What to Keep in Mind Before Trying Sexy Water

Horstman’s advice makes clear: it always comes back to your why. “Do you want a better-tasting way to take your supplements? Do you want a more fun way to drink water? etc.” As with anything, it’s important to lead with intention. She recommends taking into account whether or not what you’re adding to your water boosts other ingredients’ effectiveness.

Ask yourself the following questions when you’re tempted to take on any health trend—sexy water or otherwise:

• Is there science- or data-backed research to support these claims?
• Does it fit in your budget?
• Does it align with your personal health goals?

Sepel is on the same page. “Nutrition trends can be fun and exciting, but I encourage people to maintain routines that are sustainable to their lifestyles and to be wary of any ‘trend’ that encourages restriction or extremes.” She’s a proponent of what she calls ‘The Health Life’—”making decisions that are sustainable and are grounded in the basics: quality sleep, stress management, nourishing your body with wholesome food choices, speaking to yourself with love, and exercising with kindness.”

With that framework in mind, Sepel leans heavily into the truth that making your water ‘sexy’ can help boost hydration and make it all the more enticing.

The Best Sexy Water Recipes to Try

Add the following ingredients to your desired vessel with filtered water (I love a mason jar). Drop in some ice and use a glass straw for the sexiest vibes.

The OG Sexy Water

• 1 sprig of mint
• 1-3 lemon slices
• 1-3 cucumber slices
• ARMRA Colostrum
• Sakara Detox Water Drops
• Rainbo Lion’s Mane Mushroom Tincture
• Rainbo Cordyceps Mushroom Tincture
• Rainbo 11:11 Super Multi-Mushroom Tincture

The Beauty-Boosting Sexy Water (From JSHealth)

“Our office team has their own ‘sexy water’ each day. It’s our signature inner beauty powder, Vitality X + Collagen (3 grams of marine hydrolyzed collagen per serving) mixed with our new Advanced Magnesium Powder for total body wellness and inside-out support. They love it as a delicious tropical, raspberry-lemonade blend and as a quick way to hydrate, restore and glow all at once.” — Jessica Sepel

• Vitality X + Collagen Powder
• Advanced Magnesium+ Powder

Sleepy Girl Sexy Water

• Moon Juice Magnesi-Om
• Tart cherry juice
• Lavender syrup
• Blueberries (fresh or frozen)

Read more: The Best Sleepy Girl Mocktails for a Restful Snooze

Recovery Elixir

• OLIPOP Lemon Lime Prebiotic Soda topped off with water to fill your glass
• Juna Detox Drops
• Rainbo Lion’s Mane Mushroom Tincture
• Moon Juice Mini Dew (or the electrolyte of your choice)
• 1-3 cucumber slices
• 1-3 lime slices
• 1 sprig of mint

Our Favorite Sexy Water Supplements

Ready to take your water to the next level? Alongside slices of fresh fruit and veg, these are some of our favorite supplements to consider blending into your glass.

Advanced Magnesium+ Powder

$39.99 at JSHealth

Moon Juice Mini Dew

$44 at Moon Juice

Juna Detox Drops

$26 at Juna

Cranberry Hydration Elixir

$35 at Kroma

LMNT Variety Pack

$20 at LMNT

Immune Revival Jar Vine Watermelon

$119.99 at ARMRA

Rainbo 11:11 Super Multi-Mushroom Tincture

$49 at Free People Movement

Rainbo Cordyceps Energy Super Mushroom Tincture

$40 at Free People Movement

Lion’s Mane Flow State Mushroom

$40 at Free People Movement

The post A “Sexy” Wellness Hack That Just Might Help You Hit Your Hydration Goals appeared first on Camille Styles.

Your elimination diet roadmap is here. With your vitality in mind, we’re sharing the 411 on elimination diets. Find out what they are, if they’re right for you (spoiler alert: they might not be!), and how to successfully implement and follow one.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What is an elimination diet?

An elimination diet is a short-term eating plan. It’s less of a diet and more of a specific protocol, as it isn’t meant to last more than two months. The goal is to pinpoint food sensitivities, intolerances, or allergies that contribute to a slew of health issues (digestive problems, migraines, skin conditions, fatigue, etc.). In other words, an elimination diet is designed to identify foods that might be causing adverse reactions in your body.

How does an elimination diet work?

In theory, an elimination diet is simple: it involves removing potential trigger foods from your plate and then gradually reintroducing them. That said, practical execution requires careful planning, monitoring, and discipline. (More on the length and types of elimination diets below!)

The process involves two main phases:

1. Elimination phase. Specific foods or food groups are removed from your diet for a period, usually 4-8 weeks.
2. Reintroduction phase. Gradually reintroduce each eliminated food (one at a time), monitoring your body’s reactions to determine if any symptoms reappear.

What is the point of an elimination diet?

Unlike standard diets—which typically focus on weight loss—an elimination diet is more about identifying (and hopefully eliminating!) the root cause of chronic symptoms. The point is to figure out which foods trigger certain symptoms in your body. If done correctly, this process will reveal how certain foods affect your body, leading to significant improvements in symptoms like bloating, headaches, fatigue, and hives.

The Upsides of an Elimination Diet

Whether you’re trying to improve your energy, minimize digestive discomfort, or support your overall well-being, there are plenty of reasons to do an elimination diet.

Identifying Food Sensitivities

One of the main reasons elimination diets are popular? Their ability to pinpoint foods that cause adverse reactions. If you’re tired of throwing darts at the wall to fix your unexplained symptoms, an elimination diet is life-changing.

Personalized Nutrition

Unlike one-size-fits-all diets, elimination diets offer a personalized approach to nutrition. By understanding which foods your body doesn’t tolerate well, you can tailor your diet to suit your unique needs. Hello, bio-individuality!

Increased Awareness

Last but not least, an elimination diet encourages mindful eating. This heightened awareness leads to healthier eating habits and a better understanding of how different foods affect your body. (A win-win!)

The Drawbacks of an Elimination Diet

All of that to say, are elimination diets worth the hype? Depending your relationship with food and/or your lifestyle, they can be a slippery slope.

Restrictive Nature

Elimination diets are restrictive—full stop. This makes them difficult to adhere to and can lead to feelings of deprivation. They can make meal planning/eating out more challenging as well.

Nutritional Deficiencies

Without professional guidance, cutting out multiple food groups goes hand-in-hand with nutritional deficiencies. It’s essential to ensure you’re still getting the necessary nutrients to thrive.

Time-Consuming

The process is lengthy and requires meticulous tracking of what you eat and how you feel. Commitment is key!

Perpetuating Diet Culture

Unfortunately, elimination diets can reinforce negative aspects of diet culture. Focusing on restriction—and the potential for obsessing over food choices—mirrors disordered eating patterns.

How to Know if You Need an Elimination Diet

Let’s back up. Before embarking on an elimination diet, it’s essential to evaluate whether or not it’s necessary. After all, not everyone needs an elimination diet! But if you experience any of the following signs, it’s worth considering.

1. Chronic digestive issues. Persistent bloating, gas, diarrhea, or constipation that doesn’t improve with other treatments.
2. Unexplained health symptoms. Symptoms like migraines, fatigue, joint pain, or skin conditions that haven’t been diagnosed— or treated effectively—may be linked to food intolerances.
3. Previous allergies. A history of allergies or food intolerances could mean you’re more susceptible to other food-related issues.
4. Autoimmune conditions. Conditions like celiac disease, rheumatoid arthritis, or irritable bowel syndrome (IBS) are often linked to food sensitivities. Fortunately, an elimination diet might help manage symptoms.

Different Types of Elimination Diets

Of course, there are a variety of ways you can approach an elimination diet. These protocols range from basic to highly specific—including certain herbs, supplements, or tinctures you’ll take in conjunction. Below are popular elimination diets.

Basic Elimination Diet

Focuses on removing the most common allergens like dairy, gluten, soy, nuts, eggs, and shellfish. This method is suitable if you have general symptoms and no known specific food allergies.

FODMAP Diet

Targets specific carbohydrates known as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) that can cause digestive issues. This diet is often recommended for those with IBS.

Whole30

A 30-day program that eliminates sugar, alcohol, grains, legumes, soy, and dairy to promote whole, unprocessed foods and identify potential triggers. You can read our take on Whole30 here!

Autoimmune Protocol (AIP) Diet

Designed for those with autoimmune diseases, this diet removes grains, legumes, nightshades, dairy, eggs, nuts, seeds, and processed foods. It focuses on nutrient-dense foods to reduce inflammation and promote gut health.

The Right Way to Do an Elimination Diet

No matter which elimination diet you choose, planning and monitoring are key. To guide your journey, consider the following steps:

1. Consult a professional. This is so important! Your healthcare provider (or ideally, a registered dietitian/naturopathic doctor) will help plan a balanced elimination phase.
2. Create a food diary. Track what you eat and any symptoms you experience. This helps identify patterns and correlations.
3. Plan your meals. Prepare a list of foods you can eat and plan your meals to ensure you’re getting adequate nutrition.
4. Stay committed. Follow the elimination phase—strictly—for at least two weeks. Any deviation can skew your results.
5. Monitor and reintroduce. Pay close attention to your body’s responses as you reintroduce each food one at a time, spaced a few days apart. Jot down any symptoms that reappear.

How should you track your symptoms on an elimination diet?

To get the most bang for your (elimination diet) buck, you’ll need to effectively track your symptoms. And while it will feel like a chore, you’ll be thankful you did. In terms of keeping a detailed food diary, write down everything—yes, everything—you eat and drink each day. Include portion sizes and preparation methods if possible.

Alongside this, note any symptoms you experience, their severity, and a time stamp. Be specific about how you feel (i.e., fatigue). Lastly, use a consistent rating system. Create a scale (1-10) to rate the severity of your symptoms. That way, you’ll be able to easily track changes over time.

What foods are typically removed on an elimination diet?

This depends, but typical contenders include:

• Dairy (milk, cheese, yogurt)
• Gluten (wheat, barley, rye)
• Soy (tofu, soy milk, soy sauce)
• Eggs
• Nuts and seeds (peanuts, almonds, sunflower seeds)
• Shellfish and fish
• Corn
• Nightshade vegetables (tomatoes, potatoes, eggplants, peppers)
• Ultra-processed foods and additives (artificial sweeteners, preservatives)
• Caffeine and alcohol

What to Eat During an Elimination Diet

On the flip side, what can you eat during an elimination diet? Generally speaking, focus on whole, unprocessed foods that are unlikely to cause reactions. For most people, safe options include:

• Proteins. Lean meats, poultry, fish, and plant-based proteins like lentils (if not avoiding legumes).
• Vegetables. Most non-starchy veggies such as leafy greens, broccoli, and carrots.
• Fruits. Berries, apples, pears, apricots, and bananas.
• Grains. Gluten-free grains like quinoa, rice, and oats (if not avoiding grains).
• Healthy Fats. Olive oil, coconut oil, and avocados.

Taking Supplements on an Elimination Diet

As mentioned, it’s normal for certain nutrients to take a dip while you’re on an elimination diet (given you’re restricting certain foods/food groups). Thankfully, supplements can help fill those gaps. Consult your healthcare provider, but the following supplements are worth the pantry space—elimination diet or not:

• Multivitamin. A comprehensive multivitamin can help cover general nutrient gaps.
• Calcium. If you’re avoiding dairy, a calcium supplement can help maintain bone health.
• Vitamin D. Like calcium, vitamin D3 is essential for bone health, immune function, and healthy hormones.
• Omega-3 Fatty Acids. If you’re avoiding fish, consider a high-quality fish oil for heart and brain health.
• Probiotics. To support gut health, especially if you’re eliminating foods that naturally contain probiotics like yogurt.
• Magnesium. Important for muscle and nerve function, magnesium is always worth the shelf space (particularly if you’re eliminating nuts and seeds).
• B Vitamins. If you’re not eating grains, ensure you get enough B vitamins for energy metabolism and overall health.
• Iron. If avoiding red meat and certain grains, consider an iron supplement to prevent deficiency.

Transitioning Back to a Regular Diet

After successfully identifying problematic foods, how do you transition back to your regular diet? With the help of your healthcare provider/dietitian, you’ll want to reintroduce foods slowly. Have patience! Gradually reintroduce each eliminated food, one at a time, while closely monitoring your body’s reactions. If your symptoms return with a vengeance, you may want to eliminate that food long-term (other than on special, infrequent occasions!). And if that’s the case, find suitable alternatives to maintain nutritional balance.

The Final Word on Elimination Diets

Ultimately, elimination diets are a very valuable tool for identifying food sensitivities—and for that matter, improving your overall health! Once you recognize your body’s unique reactions to different foods, you can make informed dietary choices that make you feel energized, balanced, and vibrant. With a trusted provider’s guidance, you’ll be able to tailor your elimination diet to meet your body’s unique needs. Cheers to a healthy, thriving body.

The post Is an Elimination Diet Right for You? Here’s What to Consider appeared first on Camille Styles.

If you’re anything like me, you might feel stuck between wanting to make the most of these fleeting summer days and not being able to step outside without being coated in sweat. So, until the fall chill settles in a few months from now, I’m doing my best to make nice with triple-digit temperatures and lots of time indoors. If you’re also looking for fun things to do on a hot day, welcome. You’ve come to the right place.

41 Things to Do on a Hot Day

Say it with me: just because it’s too hot to go outside doesn’t mean I’m going to squander the summer. I’ve rounded up a list of creative, tasty, relaxing, and productive things to do on a hot day that I can turn to every time I feel boredom starting to get the best of me. Whether you spend your ideal summer day on the water or you’ve come here looking for things to do on a hot day inside, I have ideas for us all.

From making homemade popsicles to giving yourself a facial massage, consider this list your go-to for boredom-busting, memory-making ideas that’ll keep you busy through Labor Day—and beyond. 

Creative Things to Do on a Hot Day

1. Build the ultimate summer playlist. Combine all of the songs that make you happy into one perfect playlist. That way, you’ll have something cued up and ready to go for pool days, beach walks, al fresco dinners, and one-person dance parties. Or, take inspiration from our summer playlist. 

2. Discover your enneagram type. Find out how your personality can teach you more about yourself, others, and how you interact. But remember, you’re more than just your type!

3. DIY flower arrangements. Since it’s too hot to go outside, bring nature indoors with a bundle of affordable flowers. Steal these expert tips for making a Trader Joe’s bouquet look like it was professionally designed.

4. Give your home a fresh look for free. If the heat is going to keep you inside, you might as well make sure you feel right at home. Check out these seven styling tips to create a whole new look without spending a single penny.

5. Write a letter. One of the things I miss most about summer camp is putting pen to paper and updating friends and family on my many adventures. Break out your stationery and say hi to a friend, loved one, kid/niece/nephew at camp, or just leave a note on your partner’s pillow. 

6. Break out the board games. Embrace some friendly competition with a good old-fashioned game night. Check out our list of approved boredom-busting board games. 

7. Find inspiration on YouTube. The platform is a treasure trove of ideas to update your home or wardrobe, try out a new beauty routine, experiment with interesting recipes, or learn productivity tips to completely shift your day. Wondering where to start? The Camille Styles YouTube channel is our obvious fave.

8. Revisit your vision board. We’re halfway through the year—how are you making progress toward the goals you set back in January? Reflect on what you manifested for yourself at the beginning of 2024 and re-evaluate, pivot, and set new goals if necessary.

9. Make your own art. We love hanging gorgeous, one-of-a-kind pieces in our homes, but we don’t always love the price tag that comes with them. Set aside an afternoon to make DIY textured canvas art. It’s a simple way to bring a minimalist vibe to your space.

10. Switch up your rental. You don’t have to own a house to make it special. Steal interior designers’ top tips for making your space feel like home.

Tasty Things to Do on a Hot Day

11. Make your own ice cream. If you’ve never made homemade ice cream before, you’re missing out. I scream, you scream, we all scream for these healthier homemade ice cream recipes that you have to try this summer. 

12. Use up your summer fruit in a cobbler. While chocolate is welcome every other month of the year, I think that all summer desserts need fruit. Try one (or all) of these cobbler, crisp, or crumble recipes and let us know which one is your favorite. If you’re feeling ambitious, top your culinary creation with a scoop of homemade ice cream, too. 

13. Create a swoon-worthy snack spread for dinner. For when it’s too hot to even go to the grocery store, turn to Camille’s tried-and-true “snacks for dinner” formula. It’s festive, delicious, totally customizable, and requires little-to-no cooking. AKA, perfect for lazy summer evenings. 

14. Throw a make-your-own-pizza party. Does anyone else’s family struggle to land on a dinner idea that’ll satisfy everyone’s taste buds? Growing up, we all liked different things, so make-your-own pizza night was a real crowd-pleaser. Plus, it’s just FUN. Get creative with your topping combos or try out Camille’s current fav.   

15. Build a dinner menu using only summer ingredients. One of the best parts of summer is undoubtedly the produce. Check out what fruits and veg are in season and try our favorite summer recipes.

16. Make homemade popsicles. There’s nothing like a popsicle to help you beat the heat. Get creative by making your own popsicles in these popsicle molds, or try out our Mango Lassi Popsicle recipe if you need inspiration. You can also simply add your favorite fruit juice for an easy summer treat. Throwing an adults-only party? Try one of these boozy popsicle recipes instead. 

17. Have an indoor picnic. Pull out your favorite picnic blanket, light some candles, and create a dreamy indoor picnic in your living room. This is the ideal setting to enjoy one of these picnic-perfect recipes. Skip the heat and the bugs, keep the fun and the food. 

18. Steal these no-cook dinner recipes. In my house, the oven is off from June through early September, and I love leaning on these easy recipes that make the most of the summer’s bounty.

19. Find your new signature drink. Spicy Mezcal Paloma, Lillet Rosé Spritz, or the best margarita you’ve ever had—the options abound.

20. Host a summer bake-off. We rounded up all the best key lime pie recipes across the internet to name the zestiest, creamiest winner. Now, it’s your turn to decide.

Relaxing Things To Do on a Hot Day

21. Have a 90s movie night. Because we all need to watch The Parent Trap at least once a summer. Design your ideal movie marathon with our go-to 90s must-watch list. Don’t forget the popcorn!

22. Treat yourself to a spa-worthy facial at home. Give your skin a break from sunburns and sweat with this five-step facial from Camille’s esthetician. Both your skin and your mind will thank you. 

23. Create an at-home meditation space and get your zen on. One of my summer goals is to finally master meditation, starting with carving out a meditation spot in my home.

24. Take a power nap. Sometimes the best way to beat the heat is to sleep through it. We tend to forget that while summer is all about fun, it’s about rest, too! Make the most of your snooze with these sleep products designed to help you get your best-ever R&R.

25. Learn the art of facial massage. Did you know that giving yourself regular facial massages can have anti-aging benefits, relieve stress, and make your skin glow from within? Find out exactly how to do an at-home facial massage and try it for yourself.

26. Pick up that book you’ve been dying to read. Curl up on the couch in your breezy summer uniform and immerse yourself in a good book. Need a book rec? These are the best beach reads that make the perfect summer escape.

27. Daydream about your next big trip. One of the best parts of travel? The planning process. Check out our guides to Ibiza, Stockholm, Copenhagen, and Kyoto. And don’t forget these underrated summer destinations if you’re craving a quick trip.

28. Consider a dopamine detox. Although challenging at first, it might be the best way to experience (truly restorative) rest. Follow this guide for trying the detox yourself.

Productive Things To Do on a Hot Day

29. Clean out your closet. Take advantage of your time inside and get organized. Summer is the perfect season for getting rid of clothes you don’t want or need and moving your winter wardrobe into storage. Because we could all use more space for our sundresses and swimsuits. 

30. Get your groove on with a cardio dance workout video. In Texas, it’s so hot that working out outside is dangerous, so I turn to my favorite workout videos to stay active. My personal favorite? A fun and sassy cardio dance class. Learn more about dance cardio workouts and get ready to groove.

31. Start an indoor herb garden. Nothing pairs better with summer dinners than fresh herbs, and why buy them when you can grow them? If you don’t have outdoor space or if it’s too hot to garden, check out the best indoor herb garden systems.

32. Commit to a journaling practice. It comes with countless benefits and can be a fun way to learn more about yourself. Camille breaks down exactly how to start a journaling practice, and you can steal these journal prompts to keep you inspired.

33. Connect with your mind and body through yoga. Current research shows that a consistent yoga practice supports positive long-term changes in brain health. Reap both the physical and mental benefits of yoga by trying out these 10 stress-relieving yoga poses in your house. If you want more, check out these five facial yoga exercises to give your skin that lit-from-within glow.

34. Kick back and dive into a new podcast. Whether you’re looking for podcasts that will lift you up, motivate you, help you in your career, or guide you through parenting, we’ve got you covered. Use this time inside to learn something new about yourself, your life, and the world around you.

35. Make a gut health-boosting plan. Tired of digestive discomfort? It could be time to go all in and commit to supporting your gut health. Incorporate these 11 gut-friendly habits and start feeling the difference immediately.

Things to Do on a Hot Day With Kids

36. Visit a skating rink. Typically reserved for the wintertime, there’s hardly a better way to cool off than going straight to the source itself. Gather the fam and get ready for a good time.

37. Support local movie theaters. While big movie theater chains are sure to be showing all the big summer blockbusters, there’s nothing better than the small cinema experience. Oftentimes, these local theaters have quirky seating and couches that are fun to cozy up in. And of course, AC!

38. Have a water balloon fight. Fill up a bunch of water balloons in the backyard with your hose. Break out into teams and have at it! This was one of my favorite things to do in the hot weather as a kid and it definitely still holds.

39. Go to a baseball game. While this may not be your go-to on a super steamy hot summer day, if the temps drop just enough, it’s one of the best ways to spend the day as a whole family. If you can, try to find seats in the shade.

40. Set up an obstacle course. If the summer heat just isn’t going away, design an obstacle course for your kids indoors. Use what you have like pillows, couch cushions—anything! It’s one of the most fun and creative indoor activities you can do on a hot day. Alternatively, you can set up a scavenger hunt. Trust me: the kiddos will have a blast.

41. Make hot dogs over the fire. Once the heat wave has let up a bit in the evening, take advantage of the slightly cooler temps and cook dinner outside. Bonus points for following the meal up with s’mores.

The post 41 Things to Do When You’re Bored (And It’s Too Hot Outside, Anyway) appeared first on Camille Styles.

P.S. Circumstances will never be perfect. Rather than wait for that golden moment to change your habits, just choose something (small or significant!) to implement today. Before you know it, you’ll have transformed your well-being. Cheers to seizing July’s momentum.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

The Power of Habit

At Camille Styles, we love our daily habits. There’s no denying their profound impact on our lives. They’ve calmed our minds, improved our creative flow, made us more resilient, and helped us pause in the midst of our busy schedules. But what is it about habits that make them so powerful? For starters, they shape our future. Our rituals create the foundation for long-term well-being. Plus, when we consistently practice positive behaviors, we train our bodies to operate more efficiently and effectively.

A Positive Ripple Effect

These habits—be it regular exercise, mindful eating, or consistent sleep patterns—have a remarkable ripple effect. They translate into everything from improved physical health to emotional stability. Moreover, their discipline and structure help us navigate challenges with resilience. Eventually, these daily actions lead to dramatic transformations. Without a doubt, they enhance our overall quality of life! And the research proves it. 

How to Get Back Into a Routine

We all know good habits reap countless rewards. But if you’ve veered off track, committing (back) to them can feel like climbing Mount Everest. We get it. If you’re overwhelmed by the thought of getting into routine—or for that matter, starting a new one—here’s where to begin.

1. Assess your current circumstances. Identify what aspects of your routine need improvement and what changes you want to make. Be realistic!
2. Set clear goals. Define specific, achievable objectives for your new routine to give yourself direction and motivation. Take a peek at our steps to make your goals actually happen.
3. Start small. Introduce one or two small changes to avoid feeling overwhelmed and to ensure consistency. For example, go for a five-minute walk after you eat lunch and commit to that for one week.
4. Create a schedule. Plan your day with designated slots for your new habits, ensuring they fit seamlessly into your daily life. Pop them into your calendar to hold yourself accountable.
5. Stay accountable. Speaking of accountability, track your progress and consider sharing your goals with a friend. You can also use a habit tracker for added accountability.
6. Be patient and flexible. Allow yourself an adjustment period, and be open to tweaking your routine as needed! Perfectionism isn’t the goal here. Progress is.

All About Habit Stacking

When it comes to getting back into routine, one of the most effective ways to do this is via habit stacking. It’s a game-changer. Habit stacking is a powerful technique where you build new habits by linking them to existing ones. In turn, creating a chain of positive actions. This method leverages the momentum of your established routines. And this helps you integrate new behaviors more seamlessly. For instance, if you already have a habit of brewing coffee every morning, you can stack a new habit, like breathwork, with it. Or before you take your first bite of dinner, express gratitude for one thing that happened earlier that day.

Why does habit stacking work?

If you’re skeptical, hear us out. Habit stacking works because it makes it easier to adopt new behaviors. In essence, it reduces the mental effort required to build new habits—which, as mentioned, can feel taxing. However, by associating new habits with familiar cues, habit stacking requires less cognitive strain. It’s easier to remember whatever new habit you’re implementing! As you consistently perform these actions, positive change is inevitable.

Reality Check: Ditch These Habits

Before we dive into habits that support your well-being, what habits aren’t serving you? Of course, this looks different for all of us (we each have our vices). But generally speaking, habits to ditch include the following:

• Procrastination: Delaying tasks increases stress and reduces productivity. Fortunately, we have the cure.
• Negative self-talk: This undermines your confidence and mental well-being. Constantly comparing yourself to others does this too!
• Overeating junk food: This doesn’t do your physical health, energy levels, hormones, or digestion any favors. Use the notion of “crowding out” these foods and replacing them with more nourishing ones.
• Excessive screen time: If you know, you know—this reduces productivity and affects sleep quality. Consider a dopamine detox by swapping your phone for a page-turning book.
• Skipping exercise: This negatively impacts everything from sleep to blood sugar balance. It’s so important to find movement you enjoy.
• Impulsive spending: This is leads to financial stress and insecurity. If you currently subscribe to a slew of retailer newsletters, hit unsubscribe. Out of sight, out of mind.
• Neglecting sleep: Affects mood, cognitive function, and overall health.
• Multitasking: For most of us, this decreases efficiency and increases errors. Time batch, baby.
• Holding grudges: This doesn’t do you (or your family, friends, or coworkers) any favors.

How to Have a Good Day: 5 Essential Habits to Practice

Once you recognize behaviors that aren’t serving you, you can begin breaking unhealthy patterns (by replacing them with feel-good habits). Elevate your well-being with the following daily practices. Spoiler alert: these all reduce inflammation, fuel proper digestion, improve your self-worth, and so much more. 

1. Sunlight

If you’re like me, you love the sensation of warm sun on your skin. I crave it—particularly in the middle of a Colorado winter. 

The Benefits: Sunlight is a powerful, natural source of energy and vitality. We need it! Spending time in the sun is a mood-booster, enhances vitamin D levels, balances blood sugar, and regulates your circadian rhythm. It’s key for feeling more alert during the day and encouraging better sleep at night.

How to Implement: Aim to spend at least 15-30 minutes outside each day, preferably in the morning. Whether it’s a walk in the park, sitting on your balcony, or simply opening a window to let the light in, finding small ways to embrace sunlight can make a big difference.

2. Movement

Movement is essential for maintaining physical health, hormone balance, and stable blood sugar levels. To keep your body active and engaged, incorporate more standing and walking into your daily routine!

The Benefits: Frequent movement improves posture, increases energy levels, and enhances your overall physical well-being. It also supports mental clarity and reduces the risk of chronic diseases associated with a sedentary lifestyle. Plus, it’s the secret sauce to mitigating the afternoon slump.

How to Implement: Set a reminder to stand up and move every hour. Take short walks during breaks, use a standing desk (or better yet, a treadmill desk!), or have a post-dinner dance party in your living room. 

3. Quality Sleep

Quality sleep is the foundation of a good day. Practicing good sleep hygiene—such as maintaining a regular sleep schedule, creating a restful environment, and avoiding stimulants before bed—can drastically improve your sleep quality.

The Benefits: Good sleep enhances cognitive function, mood, and overall physical health. It allows your body to repair and rejuvenate, leading to more energy and productivity during the day.

How to Implement: Establish a consistent bedtime routine. Aim for 7-9 hours of sleep each night, and create a relaxing pre-sleep ritual, such as reading a book or practicing meditation, to signal to your body that it’s time to wind down.

4. Minimally-Processed Foods

It’s not secret that consuming whole, natural foods nourishes your body with essential nutrients and helps maintain optimal health. In essence, minimally processed foods are those that are as close to their natural state as possible. These include avocados, sweet potatoes, eggs, almonds, herbs, beans, etc.

The Benefits: Eating natural and organic foods improves everything from digestion to longevity. It’s also the catalyst for maintaining a healthy weight, reducing inflammation, and providing the nutrients your body needs to function optimally. Aim to choose organic options when your budget allows.

How to Implement: First and foremost, stick to the perimeter of the grocery store. That’s where you’ll find fewer processed foods (and more produce). Second, read labels. If you do buy packaged items, look for products with a short list of recognizable ingredients. Ultimately, simple swaps, like opting for fresh produce (a banana and a handful of walnuts) over processed snacks, can make a big difference.

Pro tip: as you transition to eating more whole ingredients and fewer ultra-processed foods, make sure to salt your meals appropriately! Your new meals may taste bland(er) because your palate is used to high sodium in most processed foods.

5. Mental Health

Last but not least (but an easy one to neglect): your mental health. It’s crucial for a balanced, happy life. Fortunately, a few minutes go a long way. Practices like meditation, breathwork, and listening to empowering podcasts help manage stress, improve focus, and foster a positive mindset. 

The Benefits: Prioritizing mental health enhances emotional resilience, reduces anxiety, and promotes a sense of inner peace. All things we love! Additionally, these practices can improve your overall mental clarity and help you navigate daily challenges with greater ease.

How to Implement: Dedicate a few minutes each day to mental health practices. Start your morning with a brief meditation session, incorporate deep breathing exercises before you hop onto a Zoom call, or listen to a motivational podcast during your commute. Find what works best for you and make it a daily habit.

Start Today for a Better Tomorrow

Implementing these five habits will transform your day-to-day life. Trust. They’ll help you feel more energized, focused, and balanced. With habit stacking in mind, start with one practice and gradually incorporate the others. Remember, consistency is key. By making these habits a part of your daily routine, you’ll set the foundation for a healthier and happier you. 

The post Transform Your Life with These 5 Daily Habits appeared first on Camille Styles.

Listening to your body is one of the best things you can do for your overall health. Tired? Take a break. Stressed? Try saying “no” to what doesn’t serve you. Hungry? Eat something energizing, wholesome, and of course, delicious. I ensured that each recipe below checked off all three boxes. Because even on the busiest work days, we all deserve high-protein snack recipes to look forward to.

Featured image from our interview with Megan Roup by Michelle Nash.

Why We Should Prioritize Protein In Our Snacks

Contrary to popular belief, protein isn’t a one-and-done thing. That’s right—we need to be consuming protein consistently throughout the day to sustain energy, support muscle recovery, regulate hormones, and keep our blood sugar balanced. And when it comes to knowing how much protein we need, it’s different for everyone. The answer is nuanced. Factors such as age, gender, body composition, and activity level all come into play. We recommend speaking with your physician, dietitian, or a nutritionist for a personalized look into a protein plan that’s right for you.

Alongside quality sleep and regular exercise, protein can support women’s health in many ways. Consuming protein helps women build lean muscle mass, produce enzymes and hormones, and create a healthy environment for an embryo to grow. If you want to learn more about how protein supports women’s bodies specifically, our resident wellness expert, Edie Horstman, breaks down the importance of protein for women.

The Best Store-Bought High-Protein Snacks

Brekki Dark Chocolate Oats

I consider oats a perfect breakfast food. Full of fiber, high in protein, and endlessly customizable, they’re my ideal start to the day. Since discovering Brekki’s line of ready-to-eat oats packed with chia seeds, buckwheat, almonds, flaxseeds, and other nourishing ingredients, I’ve now added oats to my everyday, afternoon snacking habits. The amount of protein per serving varies among the different flavors, but I’m obsessed with these dark chocolate oats that pack eight grams in each indulgent bite.

Protein Per Serving: 8 grams

Brekki Dark Chocolate Oats

Prices vary at Whole Foods

24K Chicken Bone Broth Sachets

PSA: Bone broth is the sexy snack we should all be sipping on. (Vegetarians, this one’s for you.) Each sip soothes digestion while collagen supports healthy nails and glowing skin. Anti-inflammatory turmeric keeps your immunity strong while miso and a mirepoix give this broth a rich, savory flavor. I keep a sachet in my bag at all times for those moments when I need an energizing, hunger-beating boost.

Protein Per Serving: 12 grams

24K Chicken Bone Broth Sachets

$32.50 (reg. $35) at Kroma

Chomps Original Beef Sticks

Meat sticks are back—but these are a far cry from the Slim Jims of yore. Chomps are packed with smoky, bold flavor and free from fillers, allergens, and added sugars. Made with 100% grass-fed and finished beef, they’re a simple, satiating high-protein snack you can feel good about buying in bulk.

Protein Per Serving: 10 grams

Chomps Original Beef Sticks

$20.49 at Target

Justin’s Squeeze Pack Classic Almond Butter

Raise your hand in solidarity if you’ve also been known to dive into a jar of nut butter spoon first. Justin’s is for all the salty and sweet enthusiasts among us. These natural almond butter packets require zero stirring—and are perfect squeezed on apple slices or eaten all on their own.

Protein Per Serving: 6 grams

Justin’s Squeeze Pack Classic Almond Butter

$1.49 at Target

The Only Bean Crunchy Roasted Edamame Beans

Edamame is a powerhouse, plant-based protein source. If you love a little crunch, you’ll be obsessed with these beans’ salty, roasted flavor. They’re a great nut alternative if you’re getting tired of your afternoon almonds.

Protein Per Serving: 11 grams

The Only Bean Crunchy Roasted Edamame Beans

$15.90 (reg. $18.71) at The Only Bean

No Cow Protein Bar, Chocolate Chip Cookie Dough

We recently named these vegan, soy-free, and gluten-free bars as one of the very best protein bars. We’re obsessed with their soft chew, delicious flavor options, and the measly single gram of sugar they contain. (So many protein bars are packed with added sugars.) Oh, and they also boast 15 grams of fiber per serving. Does your protein bar do that?

Protein Per Serving: 20 grams

No Cow Protein Bar, Chocolate Chip Cookie Dough

$32.99 at Target

Perfect Bar Snack Size Chocolate Covered Peanut Butter Protein Bars

For when you need a little treat to keep you going, Perfect Bar has you covered. This snack-sized version of the brand’s larger bars clocks in at 150 calories and five grams of protein—pairing your chocolate craving with hunger-satiating nutrients. Replace your go-to Reese’s with this little delight. You’ll be obsessed.

Protein Per Serving: 5 grams

Perfect Bar Snack Size Chocolate Covered Peanut Butter Protein Bars

$8.99 at Target

13 High-Protein Snack Recipes That’ll Keep You Satisfied

After you’ve explored and educated yourself on protein’s importance, it’s time for the fun part: high-protein snack recipes! Read on for the recipes that keep us satiated throughout the afternoon and beyond! Get ready to kiss the 3 p.m. slump goodbye.

L. Reuteri Yogurt

Why We Love It: As a part of her gut-healing journey, Camille has been eating 1/2 cup of this homemade, probiotic-rich yogurt every day. She’s noticed not only a significant increase in energy thanks to the protein but also improved digestion and mood. Seriously, this yogurt works wonders in helping you reach higher levels of health and vibrancy.

Hero Ingredient: While it may sound complicated, there’s not a lot that goes into making homemade yogurt. Just three ingredients—whole milk, inulin powder, and a probiotic or reserved whey from a previous batch of yogurt—make the magic happen. Let’s give it up to this protein-packed, gut-healing trifecta.

Chocolate Banana Almond Butter Smoothie

Why We Love It: Though they’ve fallen out of favor on our Instagram feeds, I’m a forever smoothie stan. And while I’d encourage mindful eating above all else, smoothies are an easy solve for simultaneous sipping while you work away. Add to that the fact that you can blend up a bounty of good-for-you ingredients and well, everyone should believe in their magic. This chocolatey delicious drink, included.

Hero Ingredient: When it comes to this smoothie, there are countless superfoods to select from. But despite the limitless options, I’d have to go for the Greek yogurt. It’s my go-to when I’m looking for a rich, creamy texture and protein-packed deliciousness. For those who don’t do dairy, any high-protein alternative is great.

Strawberry Matcha Smoothie

Why We Love It: While most might knock a smoothie for leaving you hungry just a few hours later, this matcha-filled sipper is as satisfying as they come. Yogurt bulks it out with protein, matcha provides sustainable energy, and antioxidant-rich strawberries help regulate blood sugar. You’re welcome to add a scoop of protein powder to make this all the more filling.

Hero Ingredient: This smoothie is packed with so many powerhouse ingredients, but I’ll give it to the coconut milk that keeps this sipper super creamy and filled with healthy fats.

Cottage Cheese Breakfast Bowl

Why We Love It: Maybe I’m in the minority, but I’ve loved cottage cheese my whole life. Thankfully, everyone seems to understand the hype now with recipes spreading far and wide all over social media. While I’m obsessed with cottage cheese ice cream, banana bread, and using it to top my toast, I could truly eat this breakfast bowl every day. It’s slated for breakfast, but you have the freedom to fit the portion size to your afternoon appetite. Simply spoon some cottage cheese in a bowl and customize with your favorite toppings, or let the options here inspire you.

Hero Ingredient: Full of protein and able to lean savory or sweet, cottage cheese has rightfully earned it’s spot in the limelight.

Vanilla Chia Pudding With Chestnut Honey & Berries

Why We Love It: Contrary to popular belief, high-protein snack recipes don’t always have to be savory. And while I tend to reserve chia pudding for breakfast, it’s time I let it shine during other meals of the day. What can definitely be enjoyed as a snack can totally double as dessert. It’s light and literally zero effort. A magic pair.

Hero Ingredient: A little honey or maple syrup keeps things just sweet enough.

The Only Guacamole Recipe You Need

Why We Love It: Plenty of recipes claim to be the be-all and end-all of guacamole. But trust me, this perfectly creamy, perfectly spicy take is it. This recipe keeps things simple with a minimal mix of ingredients. Avocado (of course), plus a red onion and chile for heat. Add to that a few other choice components, and you have the easiest crowd-pleasing appetizer that’s perfect for any party. You’re also fully welcome to keep it all to yourself. I’ll definitely be doing the same.

Hero Ingredient: The lime juice cuts through and balances the richness of the avocados beautifully.

Ricotta with Pears and Honeyed Pistachios

Why We Love It: Sometimes, you just need a gorgeous, aesthetically pleasing snack to brighten up your afternoon. When that particular craving hits, this is always my go-to. It calls for only seven ingredients (counting the crusty bread) and couldn’t be simpler to whip up. As far as high-protein snack recipes go, this might just be the prettiest.

Hero Ingredient: Camille calls ricotta the “little black dress of your cheese drawer.” I couldn’t agree more.

Raspberry Cocoa Energy Balls

Why We Love It: As someone who always seems to be in motion, my favorite high-protein snack recipes are those that I can take with me on the go and pop in my mouth as I please. So it seemed like my snacking dreams had become a reality when I discovered these energy balls. The good news? They’re almost as simple to make as they are to eat. It’s your food processor that does all the work.

Hero Ingredient: Sticky and sweet, dates are my forever fave.

Avocado Toast with a Jammy Egg

Why We Love It: What at first might seem like an oversight on this writer’s part is actually the most genius trick in the game. A slice of avocado toast is a snack that’s sure to brighten anyone’s afternoon—and this one is made all the better (and boasts a boost of protein) thanks to the jammy egg. It defines deliciousness and can be jazzed up or made simpler thanks to its endless customizability.

Hero Ingredient: Is there anything more satisfying than popping open a perfect avocado?

Copycat Homemade Perfect Bars from Erin Lives Whole

Why We Love It: When Perfect Bars took the snack world by storm a few years ago, you can bet I was on board. While some (most?) protein bars at the time were full of sugar and impossible-to-pronounce ingredients, Perfect Bars decided to disrupt the snack game, packing 20+ superfoods into every single bar. And while I love their convenience, oftentimes, I’ll take the homemade route versus picking something off the supermarket shelves. These are easy to make and even easier to devour. You’ll have no problem making it through the rest of your work day with one of these on hand.

Hero Ingredient: Honey not only holds everything together, but it makes these Perfect Bars perfectly sweet.

Peanut Butter Chocolate Chip Protein Cookies from Well Plated By Erin

Why We Love It: When it comes to cookies’ crave-worthiness and nutritional benefits, not all are created equal. Case in point, these PB and protein-packed delights. They’re budget-friendly and soft and chewy (hot take: all of the best cookies should be). Oh, and they only take one bowl to whip up. You’re welcome.

Hero Ingredient: The soft, chewy cookie I elaborated on above? You can thank the half-cup of creamy peanut butter for that.

Baked Egg Muffins from Eating Bird Food

Why We Love It: When recipes for egg muffins started making their way around the internet, those focused on getting their fill of protein first thing rejoiced. Well, I’m here to say that you have my full permission to enjoy these in the afternoon as well. Actually, scratch that—you don’t need anyone to tell you that you can munch on these whenever you want. They’re simple to prep and easy to pop in a glass container to take with you to work.

Hero Ingredient: I’m of the opinion that feta cheese is always a yes. It’s salty, it’s tangy, and it holds its own in these eggy bites.

Blueberry Cauliflower Smoothie from Gwyneth Paltrow

Why We Love It: Whatever your stance on goop may be, it can’t be denied that Gwyneth’s got an enviable glow. Her secret to vibrant, healthy skin? This smoothie. Blueberries are the key to a clear complexion and the secret to making this smoothie a pretty purple delight.

Hero Ingredient: Protein-packed almond butter fills your cup with healthy fats.

The post Snacks Leave You Starving? These High-Protein Options Are Your 3 PM Cure appeared first on Camille Styles.

31 Things to Do in July to Make Every Day Count

Some of us are beach bums, others are adventurers, and plenty of us simply enjoy a refreshing beverage poolside. Hiking, biking, and lazing about—however you choose to unwind, summer’s the season for it. And July’s the time to set the tone for the rest of the year to come.

So take this month day by day with the bucket list below. I have a feeling that by the time August comes around, we’ll all have long been riding our summertime groove.

July 1-8

1. Check in with your goals. We’re six months in and have six months left of 2024—there’s never a better time to reflect on the goals you set at the beginning of the year. What still resonates? Are there intentions you can let go of? Reframe and reset—and take this second half by storm.

2. Try a new hairstyle. Summer is a great time to experiment with new looks. Steal Camille’s secrets to perfect her breezy, beachy waves.

3. Cook a meal entirely outside. Even if you’re not a grill master, you can still cook a delicious dinner outside with picnic-friendly foods. If you can stand the heat and mosquitos long enough, set a pretty table and enjoy the al fresco vibes.

4. Celebrate the Fourth of July. Hit up your town’s parade, have friends over for a casual (but celebratory) meal, or spend the day on the lake. Kick back, relax, and enjoy your day off.

5. Commit to rest. Use the month of July to get in a good rest routine before the summer is over. Try taking naps, shoot for eight hours of sleep, and follow these tips for a good night’s snooze.

6. Invite friends over for a blind taste test. Y’all know we love a good blind taste test. We’ve tried everything from the best vanilla ice creams to pizza crusts to pancake mix. Now it’s your turn. Have some friends over, bake a few of your favorite sweets, and have everyone vote on their favorites. You can also do a blind taste test with something store-bought and something homemade to see if you can really taste a difference. 

7. Have an intentional date night. While we love putting on a show and having a cozy night in with our S.O., 2024 is all about experiencing more novelty. These questions are designed to help you switch up your conversations and learn more about your partner.

8. Plan your outdoor space. Camille’s Mediterranean-inspired landscaping has motivated us all to make our backyards and patios an outdoor haven. Make your Pinterest dreams come true with these backyard landscaping ideas full of tips to fit any space.

July 9-15

9. Re-start your favorite book. While I’m all about picking up the best new read, there’s nothing more comforting than rereading your favorite books. There’s no pressure to focus too hard, no big commitments to make—just pure pleasure. Whatever book you can picture yourself laying out on the beach with for hours without pause, that’s the one to read. Head to the library, a bookstore, or your Libby app and make it happen.

10. Go night swimming. Some of my favorite childhood memories involve family night swims at the lake. Take the leap (literally) and discover the joy of it yourself this July.

11. Get your steps in. During the pandemic, my daily walks during the workday were my saving grace. Now that I know the simple beauty of a couple of daily walks, I can’t get enough. Prioritize at least a stroll around your neighborhood. Who knows, when the weather’s nice, you’ll likely be tempted to keep going.

12. Plan a road trip. The best part about road trips is that they require little planning, especially if you’re only taking a day trip. You have no excuse not to! Follow these expert tips on taking the ultimate road trip.

14. Spruce up your garden (or start one). Gardening is a great way to spend some time in the sun. Plant something new if you already have a garden going, or finally start one if you haven’t yet. Camille’s building her green thumb and can’t get enough. Steal her gardening tips and get growing!

15. Go strawberry picking. Take advantage of strawberry season! There’s nothing better than getting up early, beating the crowds, and heading home with baskets of fresh fruit. And of course, you have to make a sweet strawberry treat with your pickings.

July 16-22

16. Go to an outdoor concert. Most cities and larger towns host outdoor music events throughout the summer. Do a little research and come out to support local bands. Don’t forget the snacks!

17. Stargaze. Go stargazing on vacation, while camping out, or in your backyard. Download a free app like SkyView Lite to identify all of the stars and constellations you find. Keep your eyes peeled for shooting stars, too.  

18. Read up on cycle syncing. I’ve only just started learning about cycle syncing and I’m already hooked. Dive into the what and the why of eating to support all phases of your cycle, cycle syncing workouts, and how to harness the power of cycle syncing for your skin.

19. Visit an aquarium. When the weather’s hot, I’m either in a lake or staying cool somewhere that has AC. In the latter case, a museum or an aquarium will always win out. If there isn’t one in your area, explore the deep sea with this scrollable illustration. It’s seriously addicting.

20. Have a picnic. Prep and pack your favorite picnic recipes, whip up a pitcher of iced tea, and find the perfect spot to set out your blanket. Is there any better way to spend a summer evening?

21. Celebrate National Ice Cream Day. What better way to cool down than with ice cream? Pick up a few pints of the best vanilla ice creams, try out one of these healthy ice cream recipes, or just grab a spoon and a bowl and celebrate by yourself. 

22. Attend a block party. Bring some food and stop by. There’s no better way to get to know your neighbors.

July 23-31

23. Clean out your closet. If you’re looking for productive things to do in July, try cleaning out your closet. You probably feel like you just finished spring cleaning, but now is the perfect time to sell or donate the summer clothes from last season you never ended up wearing. And you can always reorganize to make room for the upcoming summer sales. 

24. Take a family bike ride. My family just bought two electric bikes and I could not be more excited to go home and try them out. Pack a picnic and stop somewhere scenic for lunch along the way. (Yes, everything is just an excuse for a picnic.)

25. Make a seasonal bouquet. Whether you’re headed to Trader Joe’s or visit your favorite local florist, pick a few different blooms and craft an arrangement that’ll brighten up your home. Bonus points if you make an extra one to share with a friend.

26. Find a local farmer’s market and cook dinner with what you buy. Wondering what to do in July with all of summer’s finest foods? Check out our guide to what’s in season. Support local vendors by visiting your nearest farmer’s market and making a meal with what you find. 

27. Have a 90s movie marathon when it’s too hot outside. Let’s face it: even though summers should be spent outside, sometimes it’s just too hot. Invite your friends over or cozy up in bed and have a 90s movie marathon to escape the heat. 

28. Go wine tasting. It’s the ultimate Sunday girls’ day. Gather a few friends or invite other couples if you’d like to go with your partner. And if there are no wineries nearby, visit a wine bar or local brewery and keep your tasting close to home.

29. Go to a baseball game. Nothing screams summer quite like baseball and hot dogs. I just went to a Cubs game and while I wouldn’t call myself the biggest baseball fan, I had the best time getting outside and connecting with the energy of the game.

30. Get on the water. Grab a paddle board, take a surfing lesson, or head out on a boat. However, you enjoy the water, don’t be afraid to get your hair wet.

31. Reflect on the month and make new goals for August. Look back on all that this month brought into your life. Did you meet new people? Experience new opportunities? Learn new things? In your journal, write what went well and what you would have liked to happen differently this month. Then, take that positive energy and channel it into an amazing August ahead.

The post What to Do with Your Life in July: 31 Ideas for Every Day of the Month appeared first on Camille Styles.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Gut Health: It’s Not Just a Trendy Topic

We’ve said it once, but we’ll say it again: gut health isn’t just a buzzword. It’s fundamental to our vitality. Our quality of life depends on it. Gut health is a key player in everything from nutrient absorption and mood stability to hormone balance and cognitive function. Without a healthy gut, a slew of chronic illnesses come knocking—digestive disorders, weakened immunity, and more. If you want to protect your longevity (and improve all areas of your well-being!), hone in on your gut health. It’s never mattered more than now.

Signs of a Healthy Gut

So, how can you tell if your gut is in good shape?

Regular (and comfortable) digestion

One of the most apparent signs of a healthy gut is rhythmic, pleasant digestion. What this means: you’re having bowel movements at least once a day without straining or discomfort. Stools should be well-formed and easy to pass, typically resembling the shape and consistency of a smooth, soft log.

Minimal gastrointestinal symptoms

A healthy gut typically experiences minimal gastrointestinal symptoms. This includes the absence of chronic issues—bloating, gas, abdominal pain, constipation, or diarrhea. Of course, occasional mild symptoms are normal, but frequent or severe discomfort may indicate an imbalance.

Good energy levels

As mentioned, the gut plays a crucial role in nutrient absorption. When it’s functioning well, your body efficiently absorbs the nutrients it needs, leading to sustained energy levels throughout the day. Chronic fatigue or low energy can sometimes be linked to poor gut health.

Strong immune system

A significant portion (as in, over 70%!) of your immune system is located in the gut. If you rarely get sick and recover quickly when you do, it’s a sign that your gut microbiota is healthy—and for that matter, effectively supporting your immune defenses.

Healthy skin

Did you know a balanced gut microbiome can help reduce inflammation and improve skin conditions? Clear, healthy skin (without chronic issues like acne, eczema, or rosacea) indicate a healthy gut.

Stable mood

Emerging research highlights the gut-brain axis—the connection between gut health and mental health. In essence, a healthy gut contributes to stable moods and better mental health. If you experience infrequent mood swings, anxiety, or depressive symptoms, it’s a sign that your gut microbiota is balanced.

Few food sensitivities

A thriving gut often has fewer food sensitivities and intolerances. If you can eat a wide variety of foods without experiencing adverse reactions, it suggests your gut is well-balanced and your digestive system is functioning properly.

Symptoms of an Unhealthy Gut

On the flip side, do you notice stomach pain after eating, often feel sluggish, and experience acne flare-ups after noshing on sugar? These are all signs of an impaired gut. Once you’re aware of these symptoms, you can take the first step toward better digestive health.

• Chronic digestive discomfort. Inevitably, frequent digestive issues such as bloating, gas, diarrhea, constipation, and abdominal pain are common signs of an unhealthy gut. These symptoms indicate your digestive system is struggling to process food and manage waste efficiently.
• Persistent fatigue/sleep disturbances. Poor gut health affects the body’s ability to absorb nutrients properly, and this leads to a constant feeling of tiredness. Of course, this will also interfere with sleep patterns!
• Autoimmune conditions. Chronic illnesses (i.e., autoimmune diseases, allergies, and metabolic conditions) are typically linked to poor gut health.
• Constant illnesses/infections. As mentioned, a significant portion of the immune system resides in the gut. Without a balance of good bacteria, you may find yourself constantly getting sick.
• Unintentional weight changes. An unhealthy gut can affect the body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight fluctuations may indicate a lack of balance in your gut microbiota.
• Bad breath. Chronic bad breath—also known as halitosis—can be linked to gut health issues. Poor digestion and an imbalanced gut microbiome can contribute to bad breath, signaling your gut might need attention.
• Sugar cravings. Harmful bacteria and yeast (i.e., Candida) feed on sugar, and an overgrowth of these organisms creates relentless sugar cravings.

Habits for a Thriving Gut

If you’re ready to foster a balanced microbiome, hit scroll. By prioritizing these gut health habits, you’re meeting two objectives with one move: giving your physical and emotional well-being a boost.

1. Prioritize Fiber-Rich Foods

It might be time to reach for an extra serving of greens, top your breakfast with blueberries, or dust off your blender. Most Americans aren’t getting enough fiber. As in, less than 5%. But dietary fiber is imperative for maintaining a healthy gut. It acts as a prebiotic, feeding beneficial bacteria in the gut and promoting their growth. Plus, fiber aids in digestion by adding bulk to stool, facilitating regular bowel movements, and preventing constipation.

High-Fiber Foods to Include in Your Diet

• Fruits: Berries, apples, pears, pomegranates, avocados, and bananas
• Veggies: Broccoli, Brussels sprouts, carrots, and spinach
• Legumes: Lentils, chickpeas, black beans, and peas
• Whole grains: Oats, quinoa, brown rice, and barley
• Nuts and seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds

2. Stay Hydrated

Water is vital for maintaining a healthy digestive system. It helps break down food, enabling nutrients to be efficiently absorbed. Staying hydrated also aids in preventing constipation.

Tips to Increase Daily Water Intake

• Carry a water bottle. Okay, duh, but it’s worth the reminder! Keep a reusable water bottle with you throughout the day to encourage regular sips.
• Set reminders. For some of us, phone alarms or reminder apps help us drink water at regular intervals.
• Flavor your water. Add a slice of lemon, cucumber, or a few mint leaves to your water for a refreshing taste.
• Make herbal teas. Ginger, peppermint, and chamomile can soothe the digestive tract and reduce bloating.
• Sip bone broth. Bone broth is rich in collagen and amino acids to support gut lining integrity and overall gut health.

3. Probiotics, Prebiotics, and Postbiotics

The 3 P’s for gut health: probitoics, prebiotics, and postbiotics. They each play a different role when it comes to enhancing digestive wellness.

Probiotics

Probiotics are live beneficial bacteria that help balance our gut microbiota. They do a slew of things for digestion, along with reducing symptoms of gastrointestinal disorders and boosting immunity.

Prebiotics

Prebiotics, on the other hand, are non-digestible fibers that feed beneficial gut bacteria, promoting their growth and activity. They’re equally essential for maintaining a healthy gut microbiome.

Postbiotics

Postbiotics—which aren’t nearly as popular as pre- and probiotics—are the byproducts of probiotic bacteria metabolism. They include enzymes, peptides, and short-chain fatty acids—each with unique health benefits. You get postbiotics through a diet rich in fiber, fermented foods, and supplements.

Fermented Foods and Supplements

• Fermented foods: Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha.
• Prebiotics: Garlic, asparagus, bananas, leeks, oats, and chicory.
• Supplements: If you don’t love eating fermented foods, consider taking a gut-supportive supplement.

4. Stress Management

Could your hectic lifestyle be causing digestive woes? Is stress compromising an otherwise healthy gut? Bear in mind that chronic stress is a common culprit behind gut issues. Stress alters gut microbiota and increases intestinal permeability (leaky gut, IKYKY). When it comes to gut health habits, stress management is key.

Practical Stress Management Techniques

• Meditation: Practice mindfulness meditation to reduce stress and promote relaxation.
• Exercise: Engage in regular physical activity to boost endorphins and reduce stress hormones. Mild-to-moderate movement is great! No need to add more stress on your body by taking HIIT classes.
• Deep breathing: Perform deep breathing exercises to calm the nervous system and reduce stress.

5. Sleep

The link between sleep and gut health runs deep. Adequate sleep is crucial for maintaining a healthy gut—and vice versa, gut issues make sleep much more difficult. It’s a two-way street. Poor sleep leads to an overgrowth of harmful bacteria and a decrease in beneficial bacteria. This imbalance can increase the risk of gastrointestinal issues (i.e., IBS and inflammation). Additionally, poor sleep can exacerbate stress, which—as mentioned—has consequences on gut health.

Strategies for Sound Sleep

• Establish a routine: Go to bed and wake up at the same time each day.
• Create a relaxing environment: Ensure your bedroom is dark, quiet, and cool.
• Limit screen time: Avoid screens for at least an hour before bedtime.
• Watch the sunset: If possible, watch the sun go down (and even better, watch it rise in the morning!). This helps support a normal circadian rhythm.

6. Limit Ultra-Processed Foods and Sugars

Along with eating enough fiber, it’s important to minimize ultra-processed foods and those high in sugar. Both of these harm our gut microbiota by promoting the growth of bad bacteria/reducing beneficial bacteria. Over time, this can lead to inflammation and digestive issues. It might be worth experimenting with a refined-sugar-free diet (and skipping all sugar alcohols and thickening agents, like guar gum) to see if your digestion improves.

Healthier Alternatives and Moderation Tips

• Whole foods: When in doubt, choose whole, unprocessed foods—fruits, veggies, lean proteins, and healthy fats (avocados, walnuts, olives, etc.).
• Natural sweeteners: Opt for natural sweeteners, like raw honey or 100% pure maple syrup.
• Read labels: Be mindful of food labels and avoid products with long lists of artificial ingredients.

7. Exercise

Yes, daily movement is vitally important for our gut microbiome. (It increases the diversity of beneficial bacteria, reduces inflammation, and keeps us regular!). However, overdoing it has the opposite effect. In fact, exercise that is too intense can cause physical stress, leading to elevated cortisol. And high cortisol levels negatively impact gut health by disrupting the balance of good gut bacteria. Rather than take a music-blaring, heart-pumping, super sweaty spin class, opt for cozy cardio, yoga, or strength training.

Ideas for Incorporating Physical Activity

• Daily walks: Aim for a daily brisk walk to get your body moving. You can break this up into a short morning walk and a longer evening walk, or consider a treadmill desk!
• Yoga: Practice yoga to enhance flexibility, reduce stress, and support digestion.
• Strength training: Incorporate weight lifting or resistance training to build muscle and support metabolic health.

Underrated Gut Health Tips

Who doesn’t love a few under-the-radar tips? We’re here to deliver the goods. If your lifestyle allows, below are a few more habits to add to your repertoire.

Sauna and Cold Plunge

Alternating between sauna and cold plunge can stimulate circulation and reduce inflammation, benefiting overall gut health. Cold exposure, specifically, positively influences our gut microbiome by promoting a diverse and balanced microbial population. Studies show that cold therapy promotes a healthier gut ecosystem!

Mindful Eating

Although easier said than done, mindful eating encourages better digestion and prevents overeating. By eating without distractions—and in a slower manner—you’ll pay better attention to hunger and fullness cues. In turn, your gut will thank you.

Intermittent Fasting

Intermittent fasting (IF) gives your digestive system a break and promotes autophagy, which supports cellular health and gut function. While IF isn’t for everyone, it might be worth a shot. To ease into it, give your body a full 12 hours between dinner and breakfast. This aligns with the body’s natural fasting during sleep.

Posture and Breathing

Don’t underestimate the power of good posture! Additionally, proper breathing is necessary for optimal digestion. Both of these things reduce stress and improve blood flow to our digestive organs.

The Takeaway

Remember: small, consistent changes lead to profound health benefits. Take a stab at these straightforward gut health habits (or pick which tips resonate most!) and watch your entire well-being improve.

The post 11 Gut Health Tips That Will Boost Your Digestion By Tomorrow appeared first on Camille Styles.

From eco-friendly designs to patterns that keep the summer’s trending colors in check (cheers to butter yellow and dreamy blue), we have all the options you need to keep your thirst at bay. With functionality and aesthetics at the forefront, it’s guaranteed: these cute water bottles will be mainstays in your rotation for years to come.

Featured image from our interview with Megan Roup.

The Best Cute Water Bottles to Keep You Hydrated in Style

If you’re off to the beach, keeping your commitment to the gym, or just chilling out at home, these cute water bottles are the perfect companions for your most hydrated summer yet. Get ready to add to cart.

Fellow Carter Cold Tumbler (16 oz)

Get this if: You want a minimalist, design-driven water bottle that keeps your liquids cold without all the bells and whistles. The size isn’t ideal for those used to a larger bottle, but it’s easy enough to refill as you need.

Why it’s great: Known for its wide range of coffee equipment and gear, Fellow has broken into the drinkware space—and made a splash. The brand’s Carter Cold Tumbler features a double wall vacuum, keeping liquids ice cold for 18+ hours (minus the sweaty exterior). Plus, it comes in a range of on-trend colors that feel both current and timeless.

Size options (ounces): 16, 20

Dishwasher safe: Lid, yes; body, no

Fellow Carter Cold Tumbler (16 oz)

$35 at Fellow

YETI Rambler Straw Mug With Straw Lid (42 oz)

Get this if: You need a reliable, heavy-duty bottle for outdoor adventures. Whether you’re throwing it in your kayak, strapping it to your daypack for a hike, or sliding it into your bag for work, you’ll have perfectly chilled water whenever you need it.

Why it’s great: Yeti’s making waves in the world of well-designed outdoor gear (there’s no denying the social capital their ubiquitous coolers hold). With a double-wall vacuum, you can rest assured your beverage of choice will stay at the exact temperature you want for hours on end. No matter the size capacity, you can fit any YETI Rambler into a standard cup holder.

Size options (ounces): 25, 35, 42

Dishwasher safe: yes

YETI Rambler Straw Mug With Straw Lid (42 oz)

$45 at YETI

Waterdrop Thermo Steel (20 oz)

Get this if: You want a water bottle for casual, everyday sipping. Available in 13 colors (and optional coordinating metal caps), aesthetes will appreciate the bottle’s endless options for customization.

Why it’s great: This bottle feels super luxe while still getting the job done in helping you meet your daily hydration goals. With double-walled stainless steel, cold beverages stay ice cold for up to 24 hours. It also holds hot beverages and keeps them at the ideal temperature for up to 12 hours.

Size options (ounces): 20, 34

Dishwasher safe: no

Waterdrop Thermo Steel (20 oz)

$29.90 (reg. $34) at Waterdrop

Bink Day Bottle (27 oz)

Get this if: You love a trending bottle and are tired of seeing the Stanley Tumbler everywhere. With hydration tracking, this bottle helps those committed to building their hydration habit.

Why it’s great: The silicone sleeve lets you slip your bottle into any bag without fear of smashing the glass. While many of the colors are currently out of stock, the bottle is available in 15 colors to fit every style. Designed with AM/PM time markings, you can rest assured that you’ll be hitting your hydration requirements every day.

Size options (ounces): 21, 27

Dishwasher safe: yes

Bink Day Bottle (27 oz)

$38 at Bink

Owala FreeSip Water Bottle (24 oz)

Get this if: You think bigger bottles are a pain to carry around and aren’t averse to frequently filling up your water bottle.

Why it’s great: The stainless steel, double-insulated design keeps beverages cold for up to 24 hours. With a built-in straw and patented FreeSip spout, this water bottle is impossible to spill. The push-button lid and lock let you take it on the go and throw into your bag without fear.

Size options (ounces): 24

Dishwasher safe: no

Owala FreeSip Water Bottle (24 oz)

$28 at Urban Outfitters

BrüMate Rotera Water Bottle (25 oz)

Get this if: You want a minimalist, beautiful bottle that can seamlessly transition from the workday to your workout (and looks pretty wherever you take it).

Why it’s great: Sometimes, the simplest designs are best. We love the easy-carry handle to take with you on the go, and the range of color options (16) ensures everyone can find their perfect match. It’s both durable and customizable, featuring the brand’s signature ColdKey stainless steel straw—a major step up from plastic.

Size options (ounces): 15, 25, 35, 65,

Dishwasher safe: Lid, yes; body, no

BrüMate Rotera Water Bottle (25 oz)

$40 at Urban Outfitters

Nalgene Wide Mouth Water Bottle (32 oz)

Get this if: You love the classic, instantly-recognizable water bottle and aren’t afraid of a wide-mouth design. (I.e., you’re skilled at not spilling water on yourself.)

Why it’s great: Nalgene has long dominated the water bottle space, and though the brand is a classic, it’s constantly evolving to meet your hydration needs. While not everyone loves a plastic water bottle, Nalgene features neutral, high-quality plastic for safe sipping. And because the design is lighter than stainless steel or glass, you can tote this around with ease—despite the larger size.

Size options (ounces): 32

Dishwasher safe: yes

Nalgene Wide Mouth Water Bottle (32 oz)

$18 at Urban Outfitters

Waterdrop All-Purpose Thermo Classic Loop Lid

Get this if: You want a durable water bottle for hot or cold sipping to keep on your desk at all times.

Why it’s great: Vacuum insulated and designed with double-walled stainless steel, the Thermo bottle keeps cold beverages cold for up to 24 hours and hot beverages hot for 6. Because no one likes warm water or lukewarm coffee.

Size options (ounces): 34

Dishwasher safe: Lid, yes; body, no

Waterdrop All-Purpose Thermo Classic Loop Lid

$51 at Waterdrop

Free People Movement Hitch Water Bottle

Get this if: You love a style-forward water bottle that sits pretty on your desk (and that you can humble-brag about to all of your friends).

Why it’s great: The only bottle on this list to feature a removable cup and lid, this three-in-one water bottle is perfect for daily sipping. Designed of double-wall insulated stainless steel, it’s perfect for on-the-go use or whenever you want to elevate your hydration routine.

Size options (ounces): 18

Dishwasher safe: yes

Free People Movement Hitch Water Bottle

$69 at Free People Movement

LARQ Bottle PureVis (17 oz, Insulated)

Get this if: You’re all about long weekend hikes and spending as much time outdoors—the self-cleaning design keeps your water tasting fresh and pure without the hassle of running your bottle through the dishwasher. (Or worse, cleaning it by hand.)

Why it’s great: A simple press of the cap activates the PureVis technology to eliminate up to 99%* of bio-contaminants (E. coli, y’all). The brand features an entire array of compatible accessories such as slings, loops, and sleeves so you can customize your bottle to fit your hydration needs. It’s available in either the insulated or less expensive non-insulated option—and while you’re welcome to opt for the latter, the insulated style keeps water cool (or warm) for up to 24 hours. Yes, this is real life, y’all.

Size options (ounces): 17, 25

Dishwasher safe: yes

LARQ Bottle PureVis (17 oz, Insulated)

$99 at LARQ

Soma V2 Glass Water Bottle (17 oz)

Get this if: You like the sleek look of glass paired with a silicone sleeve and need a smaller bottle for workouts or work—wherever you can quickly refill.

Why it’s great: Soma’s glass water bottles are some of my favorite options on the market. The sleek and sexy design makes keeping your bottle within reach less of an eyesore and more of a functional joy. Plus, the bottle’s easy-grip sleeve means you won’t have to worry about dropping it when you’re on the go. It’s lightweight while still ensuring that you’re getting the liquids you need.

Size options (ounces): 17

Dishwasher safe: Lid, no; body, yes

Soma V2 Glass Water Bottle (17 oz)

$32 at Soma

bkr Dream 1L Water Bottle

Get this if: You have hefty hydration goals only a liter-sized bottle can handle.

Why it’s great: I’ve had my bkr one-liter bottle for about five years now (well, I’m on my second, following a tragic water bottle drop-and-smash on my way to work). Freak accidents aside, this water bottle is everything. The squishy but stylish neoprene sleeve keeps your glass bottle protected while the liter size ensures your daily water consumption is in check. (Note: You can also purchase the bottle in smaller sizes if the liter would be a hassle to carry.)

Size options (millilitres): 250 ml, 500 ml, 1L

Dishwasher safe: yes

bkr Dream 1L Water Bottle

$50 at Revolve

W&P Porter Water Bottle

Get this if: You want a stylish bottle to spark joy on your desk or during your workout.

Why it’s great: I’m a huuuge fan of all of the kitchen, organization, and take-your-lunch-to-work life-savers W&P puts out. (I take full responsibility for helping my mom kick her Ziploc habit by getting her their set of Porter Bags.) The colors are fun while still feeling decidedly neutral, and the design of every product is considered and smart. Case in point, this bottle that’s made for stylish, easy sippin’. Its simple and understated while managing to also be decidedly chic. If kicking your plastic bottle habit is long overdue, make it happen with this sustainable choice.

Size options (ounces): 20

Dishwasher safe: yes

W&P Porter Water Bottle

$35 at Revolve

The post Tested and Reviewed: 2024’s Best Water Bottles for Stylish Sipping appeared first on Camille Styles.

Here at Camille Styles, we believe—and lean into—the power of habit. By cultivating rituals and supporting our lives with healthy routines, we’re more equipped to reach our goals. Our days are punctuated with practices that align with how we want to grow and see our lives unfold. But as with most anything in life, certain habits can make or break our wellness as a whole. After all, at its core, a habit is a deeply-ingrained tendency—and because we practice them subconsciously, unhealthy habits can be hard to give up.

Featured image from our interview with Sabeena Ladha.

The Importance of Cultivating Self-Awareness

When it comes to unhealthy habits to break, developing a strong sense of self-awareness can be a key step in positively shifting course. To ensure the practices we incorporate into our lives support us, we have to be adept at recognizing, understanding, and managing our emotions. Unhealthy habits may feel good in the immediate- or short-term, but the longer we rely on them as a vital element in our lives, the more they can hurt us in the long run.

To build healthy habits, we have to routinely check in with ourselves.

Self-awareness works to combat this. By checking in with ourselves consistently, we learn to question, re-evaluate, and realign our choices. The majority of us are guilty of undergoing—and continuously engaging in—behaviors that may have once been helpful. To build healthy habits though, routine pauses and reflections are essential. Is how I’m spending my time conducive to the life I want to experience today, tomorrow, and every day moving forward?

How to Build Greater Self-Awareness

But I get it: self-awareness, like many areas of emotional health, can feel nebulous. And many of us mistakenly believe that self-awareness is a character trait—instead of a practice we can cultivate all throughout our lives. No matter where you are in your self-awareness journey, the following tips can help you build and flex your self-awareness muscle.

Start with curiosity

Orienting ourselves toward curiosity is a powerful way to learn and expand. Never be afraid to ask why. Why am I feeling this? Why did this trigger me in this way? Why do I think this decision is better for me than the alternative? The more we question and explore, the more we ultimately learn and grow.

Get vulnerable

Self-awareness requires a release of judgment. As you’re identifying your own unhealthy habits to break, you may find that you’re quick to defend yourself—and make excuses for why you can’t or shouldn’t release these practices. But vulnerability is one of the first steps in making positive change. It can help us release our assumptions and step into the uncomfortable, but ultimately game-changing process of dismantling what doesn’t serve us—and building up the habits and behaviors that do.

Track and reflect on your feelings

In a journal, list out the key events of your day. Next to each event, jot done a few words or phrases that describe your feelings surrounding the event. Maybe you had a challenging conversation with a friend, or a work project didn’t materialize the way you’d intended. By identifying the definitive feelings associated with these moments, you’ll begin to notice your triggers. This opens up space for making positive adjustments where necessary.

Lean into empathy

We may think that self-awareness means that we’re always locked into our own experience and thoughts, but spending more time with others ensures our sense of self isn’t built in a vacuum. Mirroring—the act of subconsciously adopting others’ behaviors or expressions—is a powerful reminder of our innate humanness. The more we engage with others, the greater emotional empathy and empathic concern we can build.

Identify your core values

One of the most concrete ways you can identify the unhealthy habits to break in your life is by listing your core values. Definitions abound, but the most basic understanding of our core values is the unwavering beliefs that guide our actions and choices. In her book, The Upside of Stress, health psychologist and Stanford professor, Kelly McGonigal stresses the importance of core values: ” […] writing about personal values makes people feel more powerful, in control, proud, and strong. It also makes them feel more loving, connected, and empathetic toward others.”

Take time to jot down your core values. For example, mine are Compassion, Creativity, and Community. (I like to call them the “3 C’s.”) What feels undeniably, inextricable true to you? What truths about how you see the world would you protect at any cost? Your responses to these questions can help guide you to your core values.

5 Unhealthy Habits to Break

Now that we’ve laid the groundwork for self-awareness, it’s time to put that emotional intelligence to the test. Inevitably, we all have different unhealthy habits to break. But ahead are some of the most common culprits keeping us from experiencing optimal well-being—and exactly how to break the cycle.

Running on Empty (In Every Sense)

We live in a culture of glorified depletion. Everything from sleep to proper nutrition to self-care can seem like a ‘nice-to-have’ when productivity and performance are on the line. But more and more, the conversation is shifting to highlight the importance of pouring into ourselves—and how ensuring our needs are met helps us show up as our best selves.

Break the habit: Reflect on the areas of your life where you could use a little more love. Do you consistently get eight hours of solid sleep—or are you forgoing those precious zzz’s for late night working sessions? Are you sitting down to three vibrant, mindful meals that truly nourish you—or are you shoveling down a sad salad at lunch while furiously typing away? While the idea of balance remains a forever-elusive concept (and one that we’ll perpetually come in and out of all our lives), filling our metaphorical cups first allows us to pour into everything we find meaningful and joyous in life.

Following Wellness Trends That Don’t Serve You

We get it: wellness trends abound. And the line between what’s helpful and what’s harmful can be hard to draw. Before fully committing to any wellness trend, it’s importance to first consider bio-individuality. The functional medicine concept asserts that everyone’s health needs are different, and what’s best for one person may not suit someone else. While one friend may be proselytizing about how going dairy-free changed her life, you might have no problem digesting lactose—and your gut loves the probiotic-rich protein yogurt delivers. A wellness influencer might wax poetic about her favorite HIIT workout, but low-impact movement keeps your body feeling its best.

Break the habit: This is where curiosity comes into play. The next time you see a wellness trend you’re interested in trying, take a beat. Why does this resonate? Am I attracted to its quick-fix solution or the fact that it’s a buzzy, novel concept? You can also apply this to any current wellness practice you have in your arsenal. Does my workout routine energize and align my body, or am I left feeling depleted every time I step out of the studio? Is journaling before bed helpful, or would I feel more connected to my mind by doing a PM meditation?

The beauty of being critical of health trends is that you get to create a fully-customized, ever-evolving wellness plan. One that does—and should—look different from everyone else’s.

Procrastinating What’s Important

I’ve been open about my past as a chronic procrastinator—often putting off important personal or professional tasks because they felt uncomfortable, too new, or I didn’t know where to begin. Despite, of course, the obvious negative consequences of leaving something until the last minute. Procrastination as a phenomenon exists for several reasons, but one key factor is present bias.

Present bias is the idea that we’re more motivated by immediate gratification than long-term results. Think back to the last thing you procrastinated on. It likely felt good to put off a task whose rewards you wouldn’t experience for some indeterminate length of time. And instead, you swapped in something that delivered a positive experience in the short-term. (Hi, checking social media instead of checking off that multi-step work project.)

Break the habit: Even if you’ve experienced the negative consequences of procrastination yourself, it’s still difficult to disrupt the cycle. My best advice? Take it little by little, breaking down the larger task into small, manageable steps. Start with a to-do list, sectioning out the process of start to finish into tiny tasks you can quickly check off. Doing so builds motivation, tapping into the dopamine receptors that thrive on completion.

You can also combat procrastination by being proactive about your distractions. Block or delete any social media apps you typically open when a task feels tough. Change up your environment and work from somewhere that supports your productivity. When I’m noticing procrastination creep up, I step out of my home office and work from a coffee shop. Just the buzz of others around me is enough to inspire a few hours of solid work.

Relying on Quick Dopamine Hits

There’s a reason everyone’s been doing a dopamine detox. While the label is a bit of a misnomer—dopamine is something naturally produced in the body, and as such, you can’t completely detox from it—the idea behind the concept is sound. With overstimulation and instant gratification available to us at every turn, it’s easy to punctuate our days with behaviors and habits that deliver exactly (re: only) that. Examples abound: social media scrolling, online shopping, ultra-processed foods, etc. As far as unhealthy habits to break go, this is likely one we can all focus on. The good news? Though a reliance on dopamine hits is common, there are plenty of alternatives to connect with that deliver sustainable, long-term joy.

Break the habit: While a dopamine detox can sound intimidating, replacing high-dopamine behaviors with low-stimulus activities makes it easier to resist these habits you engage in subconsciously. Brainstorm activities you’d like to create more space for: low-impact exercise, reading, time outdoors, meditation, journaling, creative hobbies—the list is long. Trust me: the more time you dedicate to whatever these activities look like for you, the easier it becomes to resist the black hole that is your phone.

Starting With Self-Doubt

In many ways, doubt is the ultimate form of self-sabotage. How many times have you taken on a new challenge only to immediately question whether or not you can see it through? Instead, practice the art of trusting yourself to rise to the occasion. After all, practicing an abundance mindset is more than half the battle when it comes to tapping into your inner strength and reaping the benefits.

Break the habit: Make the active choice to switch from fear-based thinking to abundance. In a previous interview, Amina AlTai, a career and leadership coach, shared that “When we’re in fear-based thinking we often approach situations from a place of scarcity. Our first thought is usually that there isn’t enough. So, if we believe that there isn’t enough, it will be reinforced externally.”

Let’s play that back: your thoughts create your reality. Full stop. When we plant that seed of positivity and an openness to what comes, we subconsciously reinforce those beliefs through our experiences and actions. Good begets good. Concretely, practicing positive affirmations can be a powerful way to incorporate this thinking into your everyday life. Start with these positive affirmations for women and select the sayings that resonate most. Write those on a sticky note posted to your bathroom mirror and say them to yourself each morning. Sure, it might feel strange at first, but the more you practice these positive sayings, the more you invite them into your life. That’s the power of cultivating healthy habits.

More ways to take your healthy habits to the next level:

Morning Routine

Jan. 24, 2024

40 Simple Daily Habits That Will Make You Happier and Healthier

Small tweaks, major difference.

Health

Oct. 12, 2023

My Ultimate Wellness Playbook: 20 Daily Habits That Keep Me High-Vibe and Energized

Cozy, calm, and collected.

Health

Oct. 12, 2023

How to Get Back Into a Routine—5 Steps to Reignite Your Healthiest Habits

Progress, not perfection.

The post Ditch These 5 Unhealthy Habits to Unlock Your Best Life appeared first on Camille Styles.

Ultimately, now’s the time to lean on your village. And spoiler alert: your family, friends, and community want to help you. You’ll be so grateful you reached out! In turn, you can focus on what truly matters: bonding with your baby and taking care of yourself. This resource covers it all, including postpartum nutrients, how to organize a meal train, and a roundup of meal-preppable recipes.

image above by Michelle Nash for our interview with Camilla Marcus

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Why Postpartum Meal Prep Matters

After your baby is born, having nutritious, ready-to-eat meals at your fingertips makes a world of a difference. They’ll provide nourishment and energy, save your sanity, and ease the burden of unnecessary house chores. Envision warming up a bowl of hearty soup or digging into a wholesome slice of lasagna. Sound comforting? Ultimately, having meal prepped dishes will provide a sense of stability. (Just what the doctor ordered.)

What to Know About Postpartum Nutrition

As you start brainstorming postpartum meals, don’t underestimate the importance of nutrition. Certain nutrients play a critical (and game-changing!) role in healing and recovery, energy levels, breastmilk production, and emotional well-being.

Of course, adequate calories are also necessary to fuel the demands of motherhood. This means the requirements for all macronutrients—and the large majority of micronutrients—increase during postpartum. You’ll need starchy carbs for slow-digesting energy, protein for satiation and rebuilding tissue, and healthy fats for blood sugar stability. Last but not least, don’t forget digestion. Cooked veggies and probiotic-rich foods are key for a thriving postpartum gut.

And if you plan on breastfeeding, you’ll need 350-500+ additional calories per day!

What to Eat After Your Baby Arrives

Think: hydrating, easy-to-digest, nutrient-dense meals like soup with rice, a sweet potato with soft-boiled eggs, or steel-cut oats with almond butter and stewed berries. All of the organs in your abdomen are going through a massive shift, and digestion is likely to be compromised. Stock your fridge and pantry with the following ingredients:

• Eggs. Packed with choline (to support your mental health and baby’s brain development), pastured eggs are one of the most nutritious and convenient ingredients to have on hand. For plant-forward mamas, opt for non-GMO soy/tofu for a source of choline.
• Greens. Asparagus, spinach, kale, and arugula are a versatile source of folate, which supports the production of new cells, aids in tissue repair, and helps prevent anemia.
• Avocado. As a postpartum mom, avocados help you—and your baby—absorb fat-soluble vitamins and can benefit your baby’s developing brain. For a quick and satisfying snack, sprinkle half an avocado with nutritional yeast and flake salt. Drizzle with balsamic glaze. Eat with a spoon or seedy crackers.
• Berries. Keep bags of organic berries in your freezer to top your granola, oatmeal, or add to smoothies. Their fiber and antioxidants are important for postpartum mamas.
• Legumes. Another source of folate, legumes are a nutritious addition to bowls and salads. Keep canned lentils, chickpeas, and black beans in the pantry to bulk up your lunches and dinners.
• Bone broth. Rich in minerals and collagen, this superfood aligns with the traditional practice of serving new mothers warm beverages (and soups) to heal her body.
• Fermented ingredients. Kimchi, miso, kefir, sauerkraut, and yogurt aid in digestion, nourish breast milk, and help rebuild the microbiome.
• Nut butter. Monounsaturated fats, the majority of fat found in nuts, help combat emotional fluctuations by steadying blood sugar. Snack on a handful of walnuts or add nut butter to toast, smoothies, and oatmeal.
• Seeds. Chia, flax, and hemp seeds are easy (and nutrient-dense) additions to smoothies, oatmeal, and avocado toast. They’re rich in omega-3 fatty acids for hormone balance and brain health.
• Coconut. Another healthy fat to incorporate, it’s known to nourish breast milk.
• Sardines. These are packed with a variety of nutrients that new mothers need—DHA, calcium, and vitamin D3. They’re also one of the richest sources of choline! Available tinned, keep them in your pantry for an easy addition to savory meals.
• Root veggies. These comfort foods (beets, acorn squash, butternut squash, etc.) are easy to roast and pair well with any protein. Plus, they keep well in the fridge. Pair them with a healthy fat to help keep blood sugar stable—like tahini or avocado—and increase the absorption of nutrients like beta-carotene.
• Grass-fed liver. Liver is rich in vitamin A, which helps replete blood loss after birth. If eating liver makes you squeamish, you can opt for a grass-fed liver supplement (or add liver to your food processor along with ground beef to make these meatballs!).
• Greek yogurt. If you tolerate lactose, organic/pasture-raised Greek yogurt is a convenient source of protein and probiotics. Cottage cheese is another dairy source worth stocking up on!

Benefits of Meal Prepping Before Your Baby Arrives

You’ll be so relieved you carved out the time! This is why:

Better Planning

Newborn care. Newborns require a lot of attention, and while their needs are simple, they’re often unpredictable. Having meals prepped means you spend less time cooking and more time attending to your baby.

Sleep deprivation. Prepped food eases the burden of having to cook when you’re exhausted.

Optimal Nutrition

Balanced diet. Prepping meals in advance is the best way to maintain a balanced diet, which is crucial for recovery post-delivery and—if breastfeeding—for milk production.

Healthy choices. Rather than reach for ultra-processed foods when you’re hangry, you’ll have healthier choices to nosh on (for better satiation and stable energy).

Stress Reduction

Ease and convenience. This goes without saying, but knowing your meals are taken care of reduces daily stress.

Lessens decision fatigue. With meals/snacks already prepped, you eliminate the need to make extra decisions.

Economic Benefits

Cost savings. If you have the fridge/freezer space, preparing meals in bulk is more economical than buying one-off ingredients or ordering frequent takeout.

Waste reduction. Preplanned meals help in minimizing food waste as you buy and use exactly what you need.

Flexibility

Adaptability. Prepped meals—particularly those that are pre-portioned— provide flexibility at meal times and reduce the pressure to cook fresh meals daily.

Quick meals. Having ready-to-eat/easy-to-prepare meals are lifesavers during unexpected busy or challenging days.

The Best Types of Postpartum Foods to Freeze

Based on your food preferences and dietary preferences, consider the following foods to make ahead and freeze!

Soups and stews

• Chicken soup. Packed with protein and vegetables, this chicken and rice soup is comforting and easy to reheat.
• Vegetable soup. This Moroccan veggie soup is a cozy, plant-forward lunch or dinner.

Casseroles

• Lasagna. Loaded with veggies, protein, and cheese for a balanced meal.
• Enchiladas. Filled with beans, chicken, or beef, and topped with cheese, these enchilada stuffed zucchini boats are divine.

Curries and chili

• Lentil curry. Full of spices and plant protein, this coconut curry is delicious with rice or naan.
• Vegetarian chili. Beans and veggies provide fiber and protein in this vegetarian chili. (It’s a house fave!)

Baked goods

• Muffins. Take your pick: morning glory muffins, banana nut muffins, and grain-free zucchini muffins are all to die for (and freeze well).
• Breakfast burritos. Filled with eggs or tofu, cheese, and veggies, these burritos can be individually wrapped and frozen.
• Quiche. Cut this veggie quiche into portions for freezing.

Grain Bowls

Quinoa or rice bowls. Follow this guide for making your own SweetGreen at home.

Pasta dishes

Comfort food. This vegan mac and cheese is the definition of cozy cuisine.

Smoothie packs

Pre-portioned smoothie ingredients. Freeze bags with fruits, veggies, and nuts/seeds for quick, nutritious smoothies.

Tips for Freezing Your Postpartum Meals

Now that you have your meals made and prepped, here are a few tips you can follow to ensure they keep well and are ready in a pinch. Work smarter, not harder.

• Label and date each container before freezing. Ideally, with the name of the dish and the date it was frozen, as most need to be consumed within three months of freezing.
• Pack properly. Use airtight containers or freezer bags to prevent freezer burn.
• Make reheating a breeze. Freezing meals in individual or family-sized portions ensures you have exactly as much as you need, whenever you need it.
• Include instructions. Write out how to reheat each meal on a label attached to each container.

What is a meal train?

A meal train is an organized initiative that brings your village together. Family, friends, colleagues, and members of your community band together to support you with meals during a joyous life event (a new baby!) or an extremely challenging loss. This thoughtful gesture is two-fold: it provides much-needed nutritional support and delivers a powerful message of love and support.

Ultimately, a meal train shows how small acts of kindness can make a significant impact during life’s most profound—and transitional—moments. As a postpartum mama, a meal train is worth gold.

How to Set Up a Meal Train

It’s easy! First, decide what process you want to use to communicate to your village. This is also how you’ll compile signups. A basic Google Sheet does the job, or you can use a platform like Meal Train or Take Them A Meal. These are helpful for providing a schedule and avoiding duplicates.

Ask one person to be the “leader”—they’ll make sure your meal train runs smoothly. Next, share the meal train link via email (or social media). In your message, thank your community for their generosity and support. Emphasize how their nourishing meals will help you focus on rest, recovery, and your newborn. Gently encourage your friends and family to participate! Last but not least (and this goes without saying), make your meal/snack preferences very clear. That way, you aren’t receiving food you don’t want.

Meal Train Tips

Beyond listing specific postpartum meal prep meals, make sure to include things like:

• Preferred recipes (link to your favorite dishes)
• Allergies, intolerances, or dietary preferences (i.e., No dairy, please!)
• Ideal drop-off windows and where to leave the food (i.e., Leave on the front porch, but text before you come—hopefully it’s a good time for you to meet our newest bundle!)
• Restaurants you love and what you typically order (for those who feel more comfortable getting you takeout)
• Your leader’s contact info

6 Postpartum Meal Prep Ideas

To bring this full circle: as a soon-to-be mama, don’t underestimate the energy and strength you’ll need during the early postpartum weeks! Ideally, extended family and friends will bring you food, but you can also prepare healthy, pre-cooked freezer meals and snacks before your little one arrives. These are some of our faves.

1. Zuppa Toscana

This soup is hearty, satisfying, and packed with anti-inflammatory ingredients. Make a batch of this nourishing recipe for (multiple) healing lunches or dinners.

Other soups we love: Chicken and Rice and Vegan Butternut Squash.

2. Banana Nut Muffins

Keep these in your freezer and pop one or two into the microwave for a wholesome yet decadent boost of energy. Pair a muffin with a cup of Greek yogurt for a satisfying breastfeeding snack.

Other baked goods we love: Healthy Oatmeal Cookies.

3. Slow Cooker Chicken Tikka Masala

You heard it here first: outsource this healthy chicken tikka masala recipe to a friend, and voilà, you’ll think twice about ordering takeout. Keep a bag of microwavable rice in the freezer—or better yet, naan!—and dinner is served.

Other Indian-inspired recipes we love: Butter Cauliflower and Saag Paneer.

4. Vegan Meatballs

Prep these meatballs in advance, pop them in the freezer, and eat them reheated on a bed of pasta, quinoa, or couscous. With cannelini beans as the base, you’re getting a substantial amount of fiber and protein in these flavorful, versatile meatballs.

Other patties we love: Sweet Potato Falafel Burgers and Chicken Burger Lettuce Wraps.

5. Immunity-Boosting Vegetable Soup

This soup packs a major nutritional punch. Plus, it’s a convenient way to pack an inordinate amount of green veggies into one very wholesome meal. Have it with a slice of toasted sourdough (or a simple grilled cheese) for a plant-forward lunch.

Other veggie meals we love: Vegetarian Chili.

6. Grain-Free Granola

You’ll want to eat this grain-free granola by the handful. For added staying power, enjoy over a bowl of yogurt and top your granola with berries for fiber and antioxidants. It’s a quick breakfast—or hearty snack—when breastfeeding hunger strikes.

Another granola we love: Honey Nut and Cinnamon Granola.

The post Postpartum Meal Prep: The Ultimate Guide to Healing Foods appeared first on Camille Styles.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Yes, Your Gut Health Matters

It bears repeating: gut health is fundamental to our overall well-being. Our digestive system—home to trillions of microorganisms—keeps our body humming along. If we can’t properly digest and assimilate our food, our organs don’t function. On the flip side, maintaining a healthy gut (via a balanced diet, probiotic foods, and lifestyle choices) can be the difference between robust health and a slew of chronic illnesses. By supporting your gut, you’re also taking care of your mental well-being, immunity, and more.

What are probiotics?

Speaking of supporting your gut, let’s talk about probiotics. After all, the digestive process wouldn’t function without them. Often referred to as “good” or “friendly” bacteria, probiotics help keep our gut healthy. And this is essential for digestion, cognitive function, nutrient absorption, and immune defense. Remarkably powerful, this complex community of microbes resides (naturally) in the body, but we also absorb probiotics from what we eat.

Think of Your Gut as a Garden

Ultimately, probiotics play a critical role in maintaining gut equilibrium. They do this by preventing the overgrowth of harmful bacteria. If you think of your gut as a garden, probiotics are akin to helpful plants. They crowd out weeds (bad bacteria) while promoting a healthy environment. By eating foods rich in probiotics—yogurt, kefir, sauerkraut, etc.—you’re adding more of these good bacteria to your gut. And a well-balanced gut microbiome is truly life-changing. Sayonara, digestive disorders!

How do probiotics work?

They compete with not-so-good bacteria. Thanks to certain substances probiotics produce, they prevent pathogenic microorganisms from taking over. In turn, this creates digestive homeostasis. Additionally, probiotics are known to modulate the immune system. This enhances the body’s ability to swiftly respond to infections and reduce inflammation.

To summarize, there’s a dual action at play: probiotics balance the gut microbiome and boost immune function.

How many probiotics should you have every day—and can you overdose?

This varies. Your needs depend on the type (and strain) of probiotic, as well as any health conditions you have. But generally speaking, most health professionals recommend aiming for at least 1 billion CFUs per day.

Probiotic supplements and probiotic-rich foods contain between 1-10 billion colony-forming units (CFUs) per serving. To put that into perspective, kefir contains 15-20 billion CFUs and yogurt has about six billion CFUs. Overdosing isn’t typically something to worry about. It’s considered safe to consume high amounts of probiotics, especially when obtained from food sources.

However, excessively high doses of probiotic supplements can lead to minor side effects—i.e., gas, bloating, or an upset stomach. Fortunately, these side effects are usually temporary and can be mitigated by gradually increasing your probiotic intake. Chat with your healthcare professional before changing your probiotic routine.

Probiotic Foods vs. Supplements

As mentioned, your daily dose of probiotics comes in two forms: probiotic-rich foods or dietary supplements. But is one a better bang for your buck? Or is a combo the way to go? Based on your dietary preferences, health needs, and lifestyle, the choice is yours. Here’s a breakdown of both:

Probiotic Foods

Benefits:

1. Nutrient-rich. Probiotic foods (yogurt, kefir, sauerkraut, kimchi, miso, tempeh, etc.) do double duty. They’re rich in probiotics and provide essential nutrients—like vitamins, minerals, and fiber.
2. Natural source. Compared to most supplements, probiotic-rich foods offer a natural and more diverse array of probiotic strains.
3. Better absorption. Thanks to the presence of other nutrients, we can better absorb the probiotics we consume.
4. Culinary variety. Incorporating probiotic foods (like this homemade yogurt!) is a delicious way to enhance your meals with different flavors and textures.

Drawbacks:

1. Taste and preference. Certain probiotic foods have an acquired taste—they’re often tangy and tart.
2. Consistency. Whether you travel often or aren’t able to cook a majority of your meals at home, it can be challenging to consume enough probiotic foods (in sufficient amounts) to achieve the desired health benefits.
3. Dietary restrictions. If you have any dietary restrictions (i.e., lactose intolerance) it can be harder to include a wide variety of probiotic foods.

Probiotic Supplements

Benefits:

1. Convenience. Probiotic supplements are easy to take and can be included in a daily routine— without the need to prep specific foods.
2. Controlled dosage. Supplements offer a precise dosage of specific probiotic strains, making it a no-brainer to meet daily requirements.
3. Variety of strains. High-quality supplements often contain a blend of multiple strains tailored for specific health benefits (like acne).

Drawbacks:

1. Less nutritional value. Unlike probiotic foods, supplements don’t provide additional nutrients, therefore lacking the synergistic effects of food-based probiotics.
2. Cost. Probiotic supplements can be expensive, especially high-quality supps with multiple strains and high CFU counts.
3. Quality variation. The quality and efficacy of probiotic supplements vary widely between brands. Make sure you’re choosing reputable supplements!

Which are better?

For most of us, a combination of both is the best approach. That way, you can enjoy the nutritional benefits of probiotic foods while using supplements to meet specific health needs (or ensure consistent intake). Of course, if you prefer a more holistic approach, skip the supplements and incorporate as many probiotic foods into your diet that you can. But for sake of convenience—and tailored health goals—consider a probiotic supplement with targeted strains.

8 Probiotic Foods to Include in Your Diet

With an emphasis on using food as medicine, below are popular probiotic foods to use as the base of your meals (or add on the side).

1. Yogurt

One of the most popular foods with probiotics, yogurt is made by fermenting milk with live bacterial cultures. When grocery shopping, opt for plain organic or pasture-raised yogurt. If you don’t respond well to dairy, try A2 yogurt (it’s easier to digest), goat’s milk yogurt (for those sensitive to cow’s milk), or unsweetened coconut yogurt.

Try this: Homemade yogurt and 19 protein-packed Greek yogurt recipes.

2. Kefir

New to kefir? Similar to yogurt, it’s a fermented drink with a thinner consistency. Fun fact, kefir has more probiotics than yogurt and a more diverse range of bacteria and yeasts. Additionally, it’s lactose-friendly. The fermentation process breaks down most of the lactose, which is ideal if you’re lactose intolerant.

Try this: You can sip kefir on its own, toss it into smoothies, or use it as the base for salad dressings.

3. Sauerkraut

Made by fermenting finely chopped cabbage with lactic acid bacteria, sauerkraut is a house fave. It dates back over 2,000 years—to ancient China—where it was originally made with rice wine. While it’s a rich source of probiotics, it also provides a boost of vitamin C. Low in calories but high in fiber, sauerkraut is a healthy and satisfying addition to a variety of savory meals.

Try this: We love topping nourish bowls or layering sandwiches with a healthy spoonful of sauerkraut.

4. Kimchi

Kimchi is another favorite. This traditional Korean dish is made by seasoning and fermenting vegetables (primarily, cabbage and radishes) with chili pepper, garlic, ginger, and other spices.

Try this: Serve it as a side, add it to your favorite rice dish, or use kimchi as a flavor-packed condiment.

5. Miso

Known for its savory umami taste, miso adds depth and richness to soups, marinades, and dressings. Beyond its incredible flavor, miso (Japanese fermented soybean paste) supports digestive health and adds antioxidants to your meals. Miso comes in various types—white, yellow, red—and can be used in both traditional and modern recipes.

Try this: A 30-minute miso pasta recipe is a weeknight, probiotic-rich staple.

6. Pickles (Fermented)

If you think all pickles are created equal, think again. There are actually four distinct types of pickles, each with their own unique flavor and texture—and more importantly, different health benefits. To keep things simple, avoid shelf-stable neon yellow pickles (those that contain Yellow Dye 5—yikes!) which do nothing for gut health. Instead, choose fermented dill pickles. These are made with salt and not vinegar and have a complex umami flavor. This fermentation process means you’re noshing on gut healthy, microbiome-boosting pickles.

Try this: We love pickles as a crunchy snack, but you can also use them to bring texture and punchy flavor to your favorite savory mains.

7. Tempeh

Another fermented soybean product, tempeh has a firm texture and nutty flavor. It’s high in plant-based protein, vitamins, and minerals and supports gut health. You can grill it, stir-fry it, or use tempeh in sandwiches, bowls, and salads. It can even be crumbled to mimic ground beef.

Try this: Honey Sriracha Tempeh Spring Rolls make for a quick and satisfying summer lunch.

8. Buttermilk

Last but not least, buttermilk. Traditional buttermilk is rich in probiotics and is lactose-friendly. It provides essential nutrients—like calcium, vitamin B12, and potassium—and it’s a true culinary delight.

Try this: Buttermilk’s flavor enhances baked goods, marinades, and dressings, adding a probiotic boost to your dishes (and smoothies!).

The post A Nutritionist Says to Eat These Foods for a Healthier Gut appeared first on Camille Styles.