All posts by Joy Dyer

Joy Noel is a freelance writer, hand letterer, and singer. This Vegas native is known for being a camera toting, acoustic cover enthusiast that is constantly sipping peppermint tea and getting lost in nature. Being most passionate about inspiring others and creating, she uses her background in communications and design to reach people through her writing and art. To see a collective of Joy’s passions, visit her blog at joienoel.com. You can always expect to find a thousand photos on her iPhone, a notebook with a blue-inked pen in her bag, and a tune on her lips. She is currently based in Dallas, TX.

Surprisingly Good Things That Can Come from Divorce

According to the American Psychological Association, around 40% of marriages in the United States end in divorce. While that statistic accounts for nearly half of all marriages in this country, what’s not telling of this percentage is the number of former spouses who are happier for it. If you’ve had a divorce or are going through one right now, it’s normal to experience grief, feel ashamed, or flood yourself with what seems like a never-ending barrage of questions, especially with cultural norms to worry about and religious expectations to uphold.

But divorce doesn’t always have immediately elicit the negative. In fact, many people post-divorce find that life outside of their marriages has been filled with the exact opposite. Many divorce papers aren’t filed because the marriage was unhappy, toxic, or because infidelity or abuse was involved. There are even those out there who can look back on their marriage and recognize it as a good thing that came to a mutual end. Whether your marriage ended voluntarily or whether it was something you never wanted out of, here are a few reasons why divorce isn’t the end of the world or your joy, from a few people who came out better on the other side and have never felt happier.

Self-discovery and a new lease on life

One common benefit that people post-divorce comment on is having more time to themselves. While that might seem obvious, we sometimes unknowingly put our needs and goals on the back-burner when we’re consumed in our relationships. When Rebecca, a small business owner from Dallas, married her longtime best friend, they later realized that they were both good people who were just better off as friends.

“He was such a big part of my life and still is, because he was my best friend before he was my husband so we spent years hanging out and just being around each other all the time. When we got divorced I had to learn how to re-build my own identity. I found that in solitude I was more comfortable exploring and pursuing my passions because I didn’t feel like I was letting him down or being selfish, and because of that I’ve been able to build a fulfilling career and life, and still keep my best friend by my side.”

Forgetting the eggshells and being comfortable in your own skin again

Sometimes in marriages, you find yourself morphing into the person your spouse wants you to be. And while partners can definitely inspire positive changes in your life, sometimes it’s over the things that aren’t broken.

“I realized I was trying to change so much about myself to fit into his ideal of ‘perfect’, and I was starting to blame myself for the things I couldn’t change. I didn’t feel comfortable having a fresh face around him, because of my acne and hyperpigmentation that he always asked why I wasn’t able to get rid of, as if I wasn’t trying every product or diet suggestion out there. I couldn’t be real and talk about things like chin hair, blackheads, or passing gas because I wasn’t supposed to have or be doing any of those things. It was stressful trying to be this “perfect” person, and never feeling good enough. It feels amazing being able to be myself and feel beautiful again, every part of me – good or ‘bad’.” – Marianna, Lifestyle & Beauty Blogger

 

Getting to nourish other important relationships in your life

It’s not unusual to neglect certain relationships when you’re married, especially when your partner becomes your everyday and all-in-one person. For Carolina, a Worship and Children’s Ministry Leader from San Diego, it took the end of her marriage to bring her closer to her family and her faith. When her husband left her for another woman, she was devastated and alone for the first time in over a decade.

“Not only was I lost, I was completely blindsided. I had an estranged relationship with my siblings due to a loss in our family years earlier but I had no one else to turn to and I desperately needed their support, so I swallowed my pride and reached out to them. My divorce ended up being the reason we were able to reconcile and are closer than we’ve ever been. I started going to church again and began relying on God to fill the voids in my life. I soon learned that He was the one person who wouldn’t leave me, no matter what. Sometimes we can’t understand why things happen the way they do at the time, but there is a blessing to be found in the heartbreak. I gained true faith and my family back.”

Finding confidence and learning to lean on yourself

If you’re suffering from a marriage that ended due to infidelity or abuse, it’s easy to think that that’s a blow you might not ever be able to recover from. But women all over are turning these lemons into lemonade. Jessica, a Self-Help Coach and Writer from New York, spent months feeling unworthy after finding out that her husband of over 14 years, and dad of their 4 kids, had been unfaithful for almost half of their relationship.

“I felt like a joke. I struggled to even find the energy to get up in the morning most days, even with four bright-eyed babies staring up at me. Then one day, a light in me had switched. I realized I was capable and that there was nowhere to go but up, and I was going to show my children that if I could conquer anything, they could. It was at rock bottom that I found my inner strength and learned to love myself again. I had this toxic mentality that the way people treated me showed me how I should value myself, which was a complete lie. Now I help women all over the country realize their worth and eliminate negative self-talk. I love every second of what I do and I now proudly brag that I’m in a committed relationship with my career!”

Becoming a better parent by being a happy parent

Two people parent better when they are both in better places themselves. Constant bickering and unhealthy conflict handling create a hostile environment for children and one they’re likely to follow in. For Teresa and Taylor, Software Developers from Las Vegas, they made the decision to end their marriage for the sake of their children because of their toxic relationship and inability to get along. They now have joint custody of their children and feel much more successful as co-parents.

“Our children now have the benefit of growing up in two happy households”, they say. “It’s really made all the difference and we have a much better relationship with each other now that we’re not at each other’s throats all the time.”

6 Healthy Dessert Recipes for One

Have you adopted a healthier lifestyle? Your body is thanking you for it. As we all know, deciding to choose healthy doesn’t come without its challenges, especially when temptation is at every corner and you have a nagging sweet tooth that just won’t quit. But a healthier lifestyle doesn’t mean you have to give up all of your favorite indulgences, either. In fact, these healthy dessert recipes meet both cravings–letting you have something sweet that you can actually enjoy, and allowing you to maintain a healthy diet. These six single-serving desserts are minimal, healthy, full of flavor, and are sure to keep you happily on track. Who said you can’t eat good and feel good, too?

Dairy-Free Strawberry-Banana Ice Cream

strawberry banana

Ingredients

2 bananas, frozen

½ cup strawberries, frozen

½ teaspoon vanilla

optional: 2 tablespoons of your favorite non-dairy creamer

Instructions

Place ingredients in a food processor and blend until smooth (the consistency should be like soft serve ice cream). Freeze for one hour and serve cold.

Brown Rice Pudding

rice pudding

Ingredients

1 cup short grain brown rice

4 cups almond milk (or your milk of choice)

½ teaspoon cinnamon

2 tbsp organic cane sugar/coconut palm sugar

1 tsp vanilla

Instructions 

Combine all ingredients, leaving 1 cup of milk set to the side, in a rice cooker under the “Brown Rice” setting. Don’t have a rice cooker? Put ingredients in a saucepan on low-medium heat and cook for 35 minutes (or until rice is no longer tough). Once finished and the liquid has evaporated, add 1 cup of milk and mix together. Enjoy hot.

Peanut Butter Mug Cake

peanut butter mug cake

 Ingredients

2 tbsp brown rice flour

½, tsp baking powder

1 egg/flax egg

1 ½ tbsp melted coconut oil

2 tbsp almond milk

1 tsp vanilla

2 tbsp honey/agave, melted

2 tbsp peanut butter

dark chocolate chips (your desired amount)

Instructions

Combine flour and baking powder in a bowl and whisk together. Whisk in the rest of the ingredients (minus the chocolate chips) and combine well. Grab your favorite mug (a larger one works best) and pour in the batter. Top with chocolate chips. Microwave on high for 2-3 minutes and allow to cool for one minute before enjoying. (Original recipe here.)

3-Minute Banana Bread

 banana bread 

Ingredients

⅓ cup very ripe mashed banana (1 small banana)

3 tbsp coconut sugar

2 tbsp coconut oil

¼ tsp pure vanilla extract

4 tbsp brown rice flour

¼ tsp cinnamon

⅛ teaspoon baking soda

pinch salt

2 tbsp dark chocolate chips or chopped nuts, optional

Instructions

Place ingredients into a mug and microwave on 50% for one minute. Cook for additional 30 second intervals at half power until fully cooked, being careful not to overcook the bread. To check if done, place a toothpick into the center of the bread and wait until it comes out clean.

Recipe modified from lindsayannbakes.com. Find the original recipe and instructions here.

Greek Yogurt Chocolate Mousse

 chocolate mousse

Ingredients

¾ cup almond milk

3 ½ oz dark chocolate

2 cups greek yogurt

1 tbsp honey/maple syrup

½ tsp vanilla extract 

Instructions

In a saucepan, place milk and chocolate over medium heat until chocolate has melted completed. Add in honey and vanilla extract. In a bowl, spoon in greek yogurt and add chocolate milk mixture on top. Combine well and transfer to a glass and chill before enjoying. Add fresh raspberries and mint on top for more flavor. (Original recipe here.)

Piña Colada Chia Parfait

pina colada parfait

Ingredients

¼ cup chia seeds
1 ½ cups coconut milk

drizzle of honey
1 cup chopped fresh ripe pineapple
handful coconut flakes

Instructions

Before bed, grab a mason jar and mix chia seeds with coconut milk and place in fridge overnight. In the morning, mix thoroughly to ensure chia seeds aren’t sticking to the bottom of the jar. Blend pineapple in a blender or chop/mash finely. Place on top of chia pudding. Drizzle honey and sprinkle coconut flakes on top. 

When it’s Okay to Take a Rest Day

When you’re on your grind and totally in the #fitlife zone, we know how hard it can be to peel yourself away from the gym to take an off day, especially when you’ve just gotten into the groove of it all. You might even worry that you’re stunting your progress or being counterproductive by doing so. But rest days are crucial, not only to give your body time to recover from those hard, dedicated workouts you’ve been putting in, but recovery is a vital part of building. Here are times when it’s completely okay (and necessary) to take a rest day.

 

When you’re under the weather

There are some that might say that working out when you’re sick can help you knock out a fever faster, but even moderate activity can have an overall negative effect on the length and severity of it. A fever means that the body’s immune system is battling an infection — and shouldn’t deal with the stress from exercise on top of that. Body fluids also decrease when you have a fever, so if you attempt to exercise, you’re more at risk for overheating and dehydration.

This is not to be confused with when you have more harmless symptoms, like a little cough or a runny nose, where experts agree that moderate-intensity workouts can be beneficial. But when you have the flu, the absolute best thing you can do is limit your activity, get plenty of rest, and keep well-hydrated.

 

When you’re exhausted

If you’re physically and mentally tired as the result of a lack of sleep, it’s best to avoid strenuous exercise until you’re well rested. When you engage in strenuous exercise when you’re fatigued, you’re more likely to have sloppy form which could result in injury. When your body is all-around tired, it won’t hold up as well to any activity. Instead, it’s best to catch up on your sleep before going at it again and to build gradually to a comfortable pace.

tired fit woman

If you notice that you’re constantly fatigued throughout the day, even after a good night’s rest, you may want to check with your doctor as that could be a sign of an underlying illness.

 

When you’re overly sore

A clear sign you’re overworking yourself is it you’re constantly sore, even if you’re doing the same routine. When you don’t allow adequate time for recovery, you’re actually derailing your progress. And if you start having sharp pains, do not try to work out to get rid of it. If you’re dealing with major soreness because you overdid it the last time you exercised, be conscious to make your following workouts more reasonable. It is possible to overwork yourself, so be sure to properly pace yourself and give your body appropriate and adequate recovery.

 

When you’ve hit a plateau

If your routine is bogging you down or even making you angry, and you find that you start to dread your work-out, it might be a good time to take an off day to re-evaluate your actions. Momentum is extremely important in any fitness plan, and doing a routine that either burns you out or doesn’t motivate you can possibly set you up for failure. Take a day off to see what’s working in your routine, and what’s not.

You may want to re-evaluate your eating habits to see if that’s the cause of your weight-loss plateau and use the day to get back on track with some healthy, nutritious meals.

 

It’s great to push ourselves, but we need to know the difference between pushing ourselves and pushing ourselves too hard. More is not always better. While we’d all undoubtedly love to have our dream bodies in time for summer (hello bikinis!), it’s important to remember that fitness isn’t a race, but rather a lifestyle of healthy choices.

Nashville: A Foodie Tour of Music City

When you think of the food scene in Nashville, what’s the first thing that comes to mind? If you said either buttermilk fried chicken, biscuits or barbeque, we’re not surprised. But long gone are the days of Music City being an exclusively Southern-cuisine scene. With a list of international hot spots added to the mix, ranging from Thai to Kurdish delights, it’s easy to see why Nashville is staking its claim as a culinary destination location. Here are the memorable Music City eats you’ll want to make on your next trip to Nashville!

 

Henrietta Red

Located in charming Germantown, Henrietta Red is as visually appealing as it is appetizing. Bursting with natural light and contemporary décor mixed with a bit of rustic flair, this is probably the most beautiful restaurant on our list. The menu designed by executive chef Julia Sullivan and GM/sommelier Allie Poindexter offers seasonal contemporary cooking and a raw oyster bar. The simple, fresh ingredients, stunning space, and shareable plates makes this spot an instant hit.

 

Biscuit Love

First coming onto the Nashville foodie scene as a loveable little Airstream food truck, Biscuit Love quickly gained a following as the fun spot to have a Southern brunch. The owners, husband-and-wife duo Karl and Sarah Worley, set this establishment apart by serving up breakfast and lunch items made from scratch (with a heaping side of love). To boot, their ingredients are consciously and locally sourced. Fan of a good photo op? Enjoy a giant, neon “NASHVILLE” or “MUSIC CITY” sign in the background of you getting down on some buttermilk biscuits on your next #NashvilleEats post here.

 

Arnold’s Country Kitchen

 

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One word to describe Arnold’s Country Kitchen? Legendary. Owners Jack and Rose Arnold have been cranking out southern favorites for over three decades. From country music stars to ordinary working folk, everyone has a seat at the table at Arnold’s. Don’t skip out on the fried green tomatoes or heavenly banana pudding here; it’s a rite of passage, so leave your diet at the door! This classic spot is the epitome of the infamous “meat ‘n’ three” plate. Just a word to the wise though: choose your sides carefully or you’ll come running back for more.

 

Thai Esane

 

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When your hands get cramps up making steam dumplings. But you got to keep it moving!! #cheflife #thaiesane 🥟🥟

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Owner Nina Sayasack has been serving Nashvillians with easily some of the tastiest traditional Thai cuisine in town over the past few years. You’re sure to find your favorite Thai dish done right here – think Tom Kha, Drunken Noodles, and a handful of mouth-watering curries, as well as some down-home family recipes. Don’t expect to find any glitz or glamour here, but expect that your taste buds will be met with full, authentic Southeast Asian flavor.

 

House Of Kabob

If you’re looking for a delicious switch-up from familiar American bites, head over to House of Kabob for traditional Kurdish cuisine. Some of the more well-known dishes include chicken kabobs, falafels, and gyros, alongside lesser known dishes like joojeh (grilled Cornish hen). Interesting fact: Music City is actually home to one of the country’s largest Kurdish populations, and you can be sure to enjoy food like a true ‘Kurd’ does here.

 

Hattie B’s Hot Chicken

No trip to Nashville would be complete without making a stop at Hattie B’s Hot Chicken, the place that’s red-handed for putting hot chicken on the map. How spicy does spicy get here? The heat levels range from “Southern” (no heat) to “Shut the Cluck Up” (burn notice). You might want to start a few heat levels down to acclimate yourself. Don’t say we didn’t warn you!

 

Mas Tacos Por Favor

 

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All smiles around here!! 🤣 and it’s tamale day!!! 📸: @foodiefaceny #mastacosporfavor #mastacos #foodiefaceny

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Taco lovers, take delight in coming to a joint where you won’t at-all be judged for ordering more street-style tacos than you can eat because you can’t decide on just one! Mas Tacos Por Favor is another one of those food-truck-turned-restaurant success stories and it’s not hard to see why. There is only one requirement here: Come hungry! Taco times starts NOW.

Chauhan Ale & Masala House

 

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Tandoori. Skirt. Steak. #weekend #dinnergoals #spiceitup #eatatchauhan

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How does a love-child of Indian and Southern cuisine sound? It’s every. bit. of tantalizing that it sounds. Co-owner and Executive Chef Maneet Chauhan combined his Indian roots with his love for traveling and Southern cuisine to create something undeniably special at Chauhan. Where else can you try tandoori chicken poutine, a breakfast parantha taco or meatballs makhani? Regularly featured on Nashville’s “best of” lists, this revolutionary restaurant is truly a can’t-miss.

 

Martin’s Bar-B-Que

 

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Happy Labor Day! We are open at all locations today. Come get ya some Que! Thanks for the pic @nashville_eats

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Martin’s Bar-B-Que is on one simple mission: to spread the gospel of whole hog bar-b-que. Award-winning pit master Pat Martin’s original joint, nestled about 30-minutes south of Music City in Nolensville, already had a name for itself in the barbeque world. However, it wasn’t until he secured a 13,000-square-foot restaurant, bar, and backyard beer garden space in SoBro that his barbeque “got wings”. This is hands-down the spot to be to pig out on the best smoked meats in town.

The Best Places to Visit in Poland

There is much to be said about Central Europe’s gem that often goes unnoticed. Although typically described as an Eastern European country, Poles will quickly (and politely) set you straight. Common misconceptions of the colorful land of Poland are that it’s a dreary, industrial place not known for much more than its painful past, pierogis, and flavored vodka. This is a far cry from the truth.

Poland is a resilient country with a booming economy where old meets new. Offering rich history (it boasts 14 UNESCO World Heritage Sites) and undeniable beauty at every turn, there’s a place for everyone here. From vibrant metropolitans, big pub crawls, and world-famous historical sites, to seaside cities surrounding the Baltic Sea in the North down to the snow-capped Tatra Mountains in the South, these cities are sure to hit your travel sweet spot. Not sold yet? Then let us mention that Poland ranks in the top 10 for world’s biggest beer drinkers.

The 5 Best Places to Visit in Poland

Kraków

krakow poland

Kraków is Poland’s most frequented tourist spot and it’s not hard to see why. With one of the largest market squares in all of Europe, medieval architecture all around, romantic cobblestone roads, gothic churches, and stunning castles, it’s no wonder they dub this Polish city as “the next Prague.” It’s here you’ll find Main Market Square, Wawel Castle, St. Francis’ Basilica, and a former Jewish quarter chock-full of history.

At only a day trip’s distance away lies Auschwitz and the Wieliczka Salt Mine. Not exclusive to Kraków, however, are Poland’s infamous milk bars. These are cafeteria-style restaurants where the locals eat that feature home-cooked meals and local beers at affordable prices. Be sure to be on the lookout for these during your time in Poland!

Warsaw

warsaw poland

No trip to Poland would be complete without a visit to its capital, Warsaw, which is also its biggest city. Unlike the more old-world Kraków, Warsaw has more of a 21st-century flare. It’s a hub of impressive museums, including the towering Palace of Culture and Science, Chopin Museum, Warsaw Museum (where you’ll learn about the city before and post WWII) and Copernicus Science Centre (the most family-friendly of the bunch).

Or you can take a stroll through Royal Baths Park, the city’s largest park, where you’ll find Lazienki Palace. For a taste of Warsaw’s glory days, visit Old Town Market Square. It’s the oldest part of Warsaw, rich in colorful architecture, cafés, and shops. You’ll also spot St. John’s Cathedral here.

Gdańsk

gdansk poland

Ask any local, and they’ll say you can’t leave the country without seeing their seaside off the Baltic coast first. One of three cities in the Tricity metropolitan area, Gdańsk is a developing port city that’s considered a true seaside gem and probably the most picturesque city on the list. What sets it apart from other Polish cities is its distinctive Germanic architecture, glowing waterfront, and golden sand beaches. It’s also a lively nightlife scene.

Spend the day in Sopot, where you can enjoy the beach, or walk along the impressive wooden pier year-round, kayak along the waterfront, or explore old town. Pick up some beautiful amber jewelry as a souvenir from one of the many shops along the shore. Catch the best views of the city on Gradowa, where you’ll get a panoramic shot of the city, river, and shipyard. Or visit nearby Malbork Castle, a UNESCO World Heritage Site and a popular tourist attraction. This striking brick castle is the largest castle in the world by surface area and has been entirely restored post-WWII.

Wrocław

wroclaw poland

Old souls will enjoy the character of Wrocław (“vrots-wahf”) without the crowds found in Kraków. While still full of cultural attributes and entertainment, Wrocław is known for some pretty unique things. Over 200 gnomes adorn the streets – each with their own unique story that you can read up on. Their train station that looks like a castle (winning) and their Old Town Square is one of the prettiest in all of Poland.

A feast for the eyes, the housing flats and apartments here are vibrant and offer many good bistros and bars on their lower levels. You’ll even find the Hansel and Gretel houses here! The beautiful golden Town Hall (Ratusz) found in Old Town Square is a popular landmark of the city and a building commonly seen on Instagram.

Zakopane

zakopane poland

Zakopane is the winter sports lover’s paradise (only a two-hour bus ride south of Kraków). Much like Gdańsk, this is a popular holiday spot for Poles and tourists alike and has long been hailed the “Winter Capital of Poland.” The breathtaking ice-caked summits of the Tatra Mountains make this mountain town look like it came straight out of a fairytale. There’s plenty to do here, from skiing and an easy hike to Emerald Lake to taking a stroll down the main walking street and indulging in potato pancakes from Bar Mleczny. Long day on the slopes? Step into the hot pools at Terma Bukowina to relax.

mansurian lakes poland

Lastly, while not a city, a scenic gem that’s a pride amongst many Poles is the awe-inspiring Masurian Lake District that stretches across northeastern Poland. It claims over 2,000 lakes that are connected by rivers and canals. Be sure to put this on your list if you’re looking to enjoy the simple pleasures the countryside has to offer.

As you can see, Poland should be a must-see country on your travel list. Some things to remember before touching down: English is their most common second language, the people are extremely hospitable, and they don’t use euros (their national currency is złoty, pronounced “zwoty”). We hope to see you livin’ it up Polish style and enjoying a cheap beer with a local very soon!

5 Hair Mistakes You’re Making and How to Fix Them

Somewhere along our hair journey, we’ve been given advice left and right about proper hair care and the “right” way to manage our manes. The beauty industry is, after all, known for throwing us curveballs. However, many of these common hair practices are doing more damage to our locks than we think.  Reclaim your hair’s glory by avoiding these five big hair mistakes.

 

Washing Daily

Nothing beats the look of freshly washed hair — we get it. But if you’re a daily washer, consider yourself an over-washer. When you wash your hair every day, you irritate your scalp by stripping the hair’s natural oils. This causes your scalp to overproduce oil to make up for the amount that was lost. Ever wonder why your hair looks greasy the very next day, begging for another wash? Now you know.

hair mistakes 3

Avoid this harmful cycle altogether; re-train your scalp to produce oils naturally by skipping a couple of days in between washes. We promise you won’t have to rock the greasy look forever! Tip: use a good dry shampoo in between washes to make this transition a less painful one.

 

Not Giving Those Roots Some Love

If you have fine, thin, or naturally oily hair, you were probably told to avoid using conditioner on your roots so you don’t risk “weighing your hair down” even more. But a healthy, moisturized scalp encourages hair growth and the moisture ends up transferring down to the rest of the hair shaft, creating softer ends.

hair mistakes 4

When applying conditioner, massage the majority of the product in from the ends up, focusing on nourishing your hair’s most damaged areas first, while leaving a small, even amount for your roots. The key here is not applying too much product to your roots, but just the right amount.

 

Skipping a Pre-Wash Treatment

Speaking of our hair’s natural oils, we want to protect those bad boys. Many shampoos that do a great job of getting our locks squeaky clean often contain harsh ingredients that irritate our scalps and strip out many of these oils. To prevent this, start putting a pre-wash treatment into your hair routine. Look for products that are specifically labeled as a “pre-wash treatment” or simply massage coconut oil into your roots and let it sit 10-15 minutes before you wash your hair to do the trick.

 

Recoloring Hair Completely to Correct Tone  

There are a lot of factors that can affect a good hair dye job. And whatever the cause may be, those pretty blonde and caramel strands might be looking closer to the dreaded brassy yellow and orange tones that everyone wants to avoid. For some, the impulse may be to dye over their color completely to fix the issue, but dyeing over color often tends to leave you with a mixed result and over-processed hair.

hair mistakes 1

Instead, use a toner to color correct, or wash your hair every few weeks with a tone-correcting shampoo. A purple shampoo works best for those with blonde or silver hair, eliminating yellow undertones, while a blue shampoo works best for brunettes who are looking to cancel out brassy orange undertones.

 

Sleeping With a Wet Head

True story: Our hair is at its weakest when it’s wet. When you combine cuticles that aren’t fully sealed with all the moving around we do at night, you have a recipe for “frizz and breakage”. While it might seem more attractive to trade in the extra time it takes to dry your hair before bed for some shut-eye, you’re truly doing yourself a disservice. Unruly bedhead always requires more time and attention in the morning.

hair mistakes 2

Pull out the ol’ hair dryer if showering at the end of the night is your thing, or simply wash it in the morning when you know you can’t be trusted to hit the sheets without a wet head.

Which one of these hair mistakes surprised you the most? Are you guilty of any of these? Share with us in the comments!

Flexible Dieting: What It Means to Count Your Macros

If you’ve only briefly heard of flexible dieting (or IIFYM; “If It Fits Your Macros”) before, the first thing to know is that it does away with traditional calorie counting and watching exactly what it is you eat. In actuality, it’s a nutritional concept that lends flexibility to the kinds of foods you can eat while still being able to achieve your body specific goals. You mean I can have my cake, and eat it too? That’s right. You can still have some of your favorites daily as long as the macro fits. Hello doughnuts, my old friend!

donuts

How It Works

Flexible dieting focuses solely on tracking the amount of macronutrients (fats, carbohydrates, and proteins) in the foods we eat. Having the right ratio of fats, carbs, and proteins allows our bodies to maintain energy and create muscle growth. No matter what diet you currently follow, macronutrients can be found in every meal that you eat because it is an essential component of all foods. This holds true whether you’re having healthy grilled chicken and brown rice or decadent desserts like cupcakes and ice cream.

Flexible dieting shifts the focus from the body recognizing food as either healthy or unhealthy, but instead on how the stomach breaks down and processes macronutrients solely. The very essence of IIFYM is that it recognizes that a tuna salad with the exact same macro makeup of a double cheeseburger will achieve the same results in your body composition. By counting macros, you are aware of how your body processes food and the specific result it will have on your body.

Counting Macros

The amounts of macronutrients we consume can be easily identified in relation to the daily calorie amounts we’re used to seeing. However, this is not your typical calorie counting. In the three main macros (proteins, fats, and carbohydrates), one gram has a specific calorie value assigned to it.

Macro calorie breakdown chart

 

One gram of protein = 4 calories

One gram of carbohydrate = 4 calories

One gram of fat = 9 calories

So while in traditional calorie counting, where you simply add up the calories from the different foods you eat to reach a target goal of 2,000 calories a day, flexible dieters will use macros to reach that same calorie amount.

Counting macros to reach a targeted daily calorie amount:

150g of proteins = 600 calories

170g of carbohydrates = 680 calories

80g of fat = 720 calories

________________

Total calories via macro counting: 2,000 calories

 

What’s the Benefit?

For one, variety. With flexibility dieting, you learn how to make the foods you love work for you and your fitness goals. There is less guilt when you do finally reach for one of your favorite snacks because you’ve allowed for it. Another benefit is that it’s sustainable. Traditional diets commonly label bad food days as “cheat days”, but many of us aren’t proud of that term. When you feel like it’s okay to have certain foods in your diet, you are less likely to binge and fall off the deep end and follow through. Flexible dieting is also convenient. The restrictions are less heavy when going out for social gatherings or worrying about to have for lunch at work this week.

Common Misconceptions

A huge misconception of flexible dieting is that you can eat nothing but junk and somehow still achieve all of your fitness goals. The key difference in flexible dieting is that you can still have a treat in your diet if the macro makeup of it makes sense. The important thing to remember is that in IIFYM, macronutrients are the focus. Sugar levels, fiber, and other micronutrients should also be watched closely for specific body and health goals.

Getting Started

Set your goal

First, be aware of your total daily energy expenditure (or TDEE), which is simply a summary of everything your body does, actively and passively, to burn calories in a day, in relation to your current weight and exercise habits. From there, calculate the amount of macros you can have in a day to reach your fitness goals.

Use available resources

Since flexible dieting is all about measuring macros, it’s important to find a practical way to track these amounts daily. These online resources offer just that and are personalized to fit your needs, as well as having a community of likeminded IIFYMers there to support you.

using an app for flexible dieting

If It Fits Your Macros (IIFYM) website is a comprehensive flexible dieting site including over 700,000 members. It offers IIFYM programs, guides, and helpful articles.

Working Against Gravity is a company that offers online couching services with flexible dieting programs that will get you to feel confident in counting macros in no time.

MyFitnessPal is a free app used to track macros that is a favorite amongst flexible dieters. It makes macro-counting simple and also includes the world’s largest nutritional database. Available in iOS or Android.

My Macros + is a specialized app made strictly for counting macros that’s designed by people who lift weights. It includes a detailed IIFYM-style macro tracker. Available in iOS or Android.

Get a scale

To track macros more efficiently, it’s helpful to use a food scale to get the accurate amounts down. While food packaging includes detailed information, a scale can ensure that serving size is right. This is especially helpful when cooking and tracking meals at home.

With any diet, it’s important to find ways to make it work for you. The great thing about flexible dieting is that it uses the very notion of being able to sensibly have what you want while still being able to move forward toward your body specific goals. Since it uses a method to fit many of our normal eating habits into our diets, it’s more of lifestyle enhancer rather than a complete diet overhaul. Many of these dieters find that the less restrictive nature of IIFYM allow for them to stick with it, as opposed to traditional yo-yo dieting where binge eating and the emotional instability to carry on are a major cause for them to fail. Flexible dieting bridges the gap by keeping things in moderation and finally striking a healthy balance between “good” vs. “bad” foods. Here’s to getting our macros on!

Winter ‘Do Rescue: Weatherproof Hairstyles

Mother nature wages war on us during these colder months and despite all of the magic of the season, it can be somewhat of a horror story in the beauty department when we can’t get our tresses to keep up with the bad bouts of weather. Whether it’s wet, windy, or snowing outside, you will absolutely benefit from having a few protective styling tricks up those cozy sleeves. We’re pouring in some of our favorite weatherproof hairstyles below, and they are exactly the kind of stunning-do’s that won’t leave your locks suffering another gloomy day!

 

Upside-Down Dutch Braid Bun

braidbun

Keeping hair out of the face and tucked away securely is the surefire way to avoid a windy mess. An upside down Dutch braid gives the classic sock bun a gorgeous detail and added thickness. Section off the top half of hair and clip it out of the way while you make the braid. Part the remaining bottom half of your hair evenly down the middle and Dutch braid. Secure braid and gather it up with the rest of the hair into a high ponytail. Grabbing the ends of the ponytail, hold the pony over your head and place a donut bun maker (or an old sock) shortly below the ends. Fold hair around the donut, moving down the ponytail until it’s laying comfortable on top of your head in a bun. Tuck loose pieces away with a bobby pin.

 

Low Ponytail

lowpony

Sleek and sophisticated, the low ponytail is foolproof when it comes to bad weather. An added bonus of this gorgeous hairstyle is that it draws attention to those beautiful fall faces and outfits. Leave out any face framing bangs or pieces of hair out and pull the rest of the hair back to the nape of the neck into a low pony, securing with an elastic band. Grab a small piece from the ponytail and wrap it around the elastic band to conceal it. Secure with a bobby pin.

 

French-fishtail Double Braid

pigtails

Ladies, did you hear? Pigtails are back in style and we’re totally fangirling over it! Everyone knows that when it comes to protective styling, braids reign supreme. Part hair evenly and make a loose French braid. Once you get halfway down the hair past the ear, use the remaining hair to make a fishtail braid. Secure with an elastic band.

 

Baby Half-Up

halfup

This playful hairstyle will keep fly-aways at bay while looking super stylish and trendy.  Section off the front sides of your crown and bring it to the top of your head, making a small ponytail. Secure with an elastic band. Pulling it tight, divide the ponytail in half and drape the sections along both sides of the hair. Use a curling iron or wand, make loose waves with each section and the remaining hair to frame the face for a more youthful look.

 

Tousled High Pony

highpony

The best way to deal with crazy windy weather is to play up the messy look altogether! This no fuss slicked-back pony will keep you looking cute and frustration free all day long, no matter which was the wind blows. Starting with already loose waves, simply gather and brush hair into a high ponytail and secure with an elastic band. Tug on the ponytail and scrunch hair with a curl-enhancing mouse for added texture.

 

Pull Through Braid

pullthroughbraid

This braid is the perfect switch from the traditional braids and up-dos we’re used to because it packs on the drama while still looking elegant and being completely durable. Guaranteed weatherproof, this braid looks even more stunning on longer hair so you may want to pull your extensions out for this one! To get started, you will need a handful of elastic bands (around 8-10) and a clip to keep hair out of the way while you work. Watch this simple tutorial below to learn how:

10 Beauty Myths Debunked

There will always be an unspoken bond and instant level of trust formed between women, so when we played telephone with these commonly held beauty beliefs, we didn’t question what we heard. We took it as fact and kept it moving right down the line.

Beauty truths like sunscreen being one of the best anti-aging products you can use, and picking your face being one of the worst things you can do for your skin, are inarguably true. So they all must be created equally, right? While there are plenty of beauty basics that are fail-proof and proven true time and again, there are some major beauty myths floating around out there that just don’t hold up.

We’re here to set the record straight and save you from wasting any more precious time (that could be spent doing better things like crafting the perfect blended eyeshadow) following a ritual that won’t do you any justice. Next time you hear these 10 beauty myths, you can be sure to throw caution to the wind and never mistake them as a rule again.

10 Beauty Myths Debunked

Myth 1: You have to wash your face in the morning.

The truth is, you’re not going to be picking up much dirt or bacteria after a good night’s rest (unless you’re to bed with your makeup on!). In fact, over washing your face can lead to dryness and irritation by stripping the skin of its natural oils and sebum. For sensitive skin, a good rule of thumb has always been less is more. Wash your face when it’s necessary, and leave it alone when it needs to be left alone. A simple toner in the morning followed up with moisturizer should be plenty enough.

Myth 2: Makeup causes acne.

removing makeup

 Speaking of sleeping with your makeup on, otherwise known as the biggest beauty blunder under the sun, wearing makeup alone doesn’t cause those pesky breakouts. It’s forgetting to thoroughly take it off at the end of the night that does the real damage. This is not to say that all makeup products can’t adversely affect certain skin types, or that it will heal any existing acne, but that the real culprit is the bacteria and sweat buildup from a full day’s wear of makeup that’s an open invitation for clogged pores and acne-breeding bacteria.

Myth 3: You need to switch up products for maximum effectiveness.

It’s often been said that your skin or hair will “get used” to certain products and that you’ll need to switch up products up for maximum effectiveness. However, if you’re noticing that months later skin is no longer changing, it’s actually reached a threshold and is maintaining the positive improvements achieved.

Imagine trying to fill a cup that’s already full. You can’t add anything more, but nothing’s being taken away. And while it isn’t bad to switch up products or try something new, it isn’t a rule to reach your desired results. When it comes to hair, flat, dandruffed, or damaged hair is usually due to product build up from hairspray, serums, oil, or heat tools, which is often overlooked.

Try going without those products to see if you do need to change up your shampoo, or try a clarifying shampoo once a week and continue regular use of your favorite ‘poo.

Myth 4: Drinking water keeps your skin from drying out.

This is a major myth that’s out there since it’s so easy to confuse. While beauty starts from within and diet plays a major role, skin can still look dry even if you’re drinking 8 glasses of water a day. This is because it’s oil that keeps skin moist, not water. If you’re not hydrating properly, that can give the skin a wan appearance, but it won’t make skin look anymore hydrated if you’re not moisturizing consistently, too.

Myth 5: Shaving will cause hair to grow back thicker.

shave legs

Hair is widest at the base and most narrow at the tip. This is why when the hair starts to grow back in between shaves, the hair gives the illusion of being more thick, stubbly, and dark since each piece is short and growing in unison. The longer the hair is, the thinner it appears.

Myth 6: Use of castor oil increases the growth of eyelash and eyebrow hair.

While castor oil has long been regarded as nature’s Rogaine, application of the oil itself does not affect the rate of hair growth. However, when applying the oil, it’s suggested use is massaging it onto the desired area for a few minutes. It’s the stimulation that’s associated with the massage action that likely causes boosted hair growth.

Myth 7: Hair products, serums, and oils can repair split ends.

split ends

While products can temporarily “glue” split ends back together for an extended period of time, they cannot magically make a split end fuse back into one solid hair strand. Some swear by shea butter or Argan oil, which are actually very effective at sealing rough ends, though not permanently. The only true “remedy” for split ends remains a good trim followed by protective styling.

Myth 8: Brushing hair more will make it shinier and grow faster.

Remember being that little girl standing in the mirror with her paddle brush in hand, eagerly counting down each hair stroke knowing that with every stroke made, you were closer to having the shiniest, most glamorous hair of your life? Well, what you didn’t realize back then was that the Marcia Brady method of stroking hair over 100 times a day does more damage than good. Over-brushing actually irritates the scalp and causes more breakage.

Instead, focus on gentle, quality strokes that still remove the same amount of impurities. On top of that, steady stroking will distribute oil evenly from the scalp to the ends, flattening hair to ultimately reflect more light and stimulate the scalp, resulting in shiny, healthier hair.

Myth 9: White spots on nails means a vitamin deficiency.

Contrary to popular belief, white spots on nails don’t actually mean you’re low in iron, calcium, or vitamin d. Some superstitions even say it means you have a secret admirer. But most often than not, these white spots are formed due to a previous injury caused to the nail.

Myth 10: Test foundation color on your wrist to find the best match.

woman foundation

Find yourself running back-and-forth from the beauty store to return a mismatched foundation color, only to pick up another dud? That’s because matching your face color to your wrist will get you nowhere. The wrist is one of the lightest parts of your body, and won’t provide an accurate foundation match. Instead, find your foundation color by testing the product out on your jawline or neck and matching it to the natural complexion of your face.

The Wanderer’s TV Guide: 6 Best Travel Shows

Is there anything more satisfying than a good travel show to sink your teeth (and wanderlust) in when you’re a restless roamer on a tight dime? These top travel shows are a favorite amongst travel enthusiasts alike, and they don’t disappoint. Whether it’s big or lesser known cities you’re dying to explore, different cultures you seek to understand, exotic foods you dare to try, or sweeping views of uncharted land on this big, beautiful planet you want to see, look no further. Here are six favorite travel shows amongst travel bugs everywhere.

 

No Reservations


In this Emmy Award winning travel and food series from 2005, Anthony Bourdain, world-renowned chef and television personality, travels off the beaten path to discover unique surprises that await in lesser-known locations of big cities around the globe. Introducing viewers to people and players far beyond the realm of just food, he seeks to find the local hot spots, places unbeknownst to the mere tourist. Bourdain carries the show with his charm, wit, and fearless attitude that makes his conversations with the locals the real star of the show. What’s refreshing about this travel series, is that It authentically captures cultures and places like you’ve never seen before. Viewers can gain an appreciation for unsuspecting places with the insight of Bourdain’s time spent with locals.

 

An Idiot Abroad


In the hilarious brainchild of The Office creators Ricky Gervais and Stephen Merchant, this travel series features their cynical best friend, Karl Pilkington, who is lovingly sent around the world to have his boundaries tested in often ridiculous and uncomfortable cultural and travel situations. The result? Pure comedy and an itch to explore and go big. What’s more, the viewer is able to relate to the kind of traveler we can all be sometimes, and how overcoming your fear of the unknown can leave you better than you came. You can enjoy three laughter-filled seasons of this gem.

 

Departures


In this refreshingly honest travel documentary, two unlikely high school friends from Canada embark on a year-long journey to explore the world. What makes this three-season series different from other travel shows is that it highlights the realities of traveling –the good, the bad, the ugly– while also featuring an endearing struggle between two travelers with very different personalities and approaches.

It defines the difference between a cookie cutter vacation with the bells and whistles included, and traveling, but in an authentic and relatable way. These two twenty-something guys don’t let up on the fun though, and you can follow them along on their physical adventures, as they soak up the nightlife, and goof off across the globe.

 

Planet Earth

Five years in the making. Over 200 locations. Shot entirely in high definition by 40 different camera men. This is just part of the magic that makes this stunning BBC television experience stand in a nature-based cinematography league of its own. It touches on each geographic corner of the planet–think vast mountain ranges, the shallow seas, and frozen wastelands–presenting impossible locations and intimate moments of Earth’s most beloved wildlife and elusive creatures.

The rare action shots captured in these remote areas don’t exactly make for the common traveler’s budget-friendly trip, but you could argue that that’s all the more reason to catch this breathtaking travel series on the screen where you have the chance to see the true natural, undisturbed soul of this planet for yourself.

 

Bizarre Foods

Cuisine and travel, they go hand-in-hand, right? For Andrew Zimmern, he takes the notion of trying new foods when you travel to a-whole-nother level with Bizarre Foods. Not for the faint of heart, this travel and food series follows Zimmern as he wanders the globe in search of the strangest, most unusual native delicacies each destination has to offer. No, these aren’t your normal tourist foods that you’ve been told you ought to try. And just so you’re not missing out, Zimmern makes sure to describe the taste, texture, and history of the food he unflinchingly takes down. For Zimmern, a culture’s food speaks to what’s unique and magical about it, and his raw enthusiasm, curiosity, not to mention impressive digestive system, make him a fun host to watch. Don’t sign us up to be his eating buddy, though.

 

House Hunters International

In the same way that food says a lot about a culture, so does their real estate. You can learn a lot about a culture simply in the way they live, and what they can live without. Whether you fell in love in your travels abroad and plan on making a permanent move, or simply daydream of retiring across the pond, this travel show is the one to watch. It explores the various architectural styles common to the region, and just what your buck is worth for a home halfway around the world with the help of local real estate agents. It proves that home buying is no less of an emotional experience whether it’s done on your home turf or a brand-new country, and what you’re willing to sacrifice for a change of scenery, pace, and culture.

 

Sometimes, you don’t have to venture far to experience new sights and cultures, when you can experience the world from the comfort of your own living room. Here’s to easy couch-surfing country-searchin’!