Category Archives: BALANCE

5 Happy Podcasts to Enrich Your Daily Life

With the new year comes scads of resolutions to live a healthier, happier life. If you’re someone invested in making healthy choices, that decision should extend beyond what you put in your body to what you put in your mind. Actively choosing rousing, risible entertainment is a powerful way to take control of your own well being. Try one of these enriching radio shows to combat that frustrating rush hour traffic.

 

Wait Wait…Don’t Tell Me!

waitwaitPeter Sagal’s fun-loving wit and unparalleled sarcasm makes this program a bright spot in NPR’s classically earnest lineup. The quirky Chicago-based quiz show airs weekly and catching it depends entirely on your timezone. Each week features a panel of three comedians, journalists or celebrities competing with one another in categories such as “This Week’s News” and “Listener Limerick Challenge.” Many of the categories encourage listeners to participate, as panelists’ answers are typically misguided in the best way. If you’re looking for an uplifting, bookish morning-pick-me-up, consider tossing Wait Wait into your podcast lineup.

 

TED Radio Hour

tedChances are you originally heard of Ted Talks from your mother-in-law on Facebook, but the podcast is much more than the occasional self-help gimmick. For a dose of inspiration, TED Radio Hour features powerful stories and ideas from dynamic characters you’ve probably never heard of. Whether you’re interested in dark matter, or what the inventor of the spreadsheet has to say, TED delivers. Topics include entertainment, science, technology, activism, and bullying — and although the topics are not always traditionally happy ones, they’re sure to keep you humble, educated and moving forward.

 

Late Night With Seth Meyers

seth meyers radioThe former Saturday Night Live head writer and Weekend Update alum took on the Late Night desk in 2014 and abruptly repealed and replaced Jimmy Fallon’s slapstick demeanor. Meyer’s comedy is biting and calculated, and his podcast is no different. The show’s podcast features Colbert-esque interviews with notable celebrities and politicians, although Meyers uses his sovereignty as a comedian to ask questions other variety-show hosts find too somber for late night. It’s highly recommended to anyone interested in satirical political comedy.

 

The Greater Good

greater good podcastThe Greater Good Science Center is a University of California, Berkeley-based organization exploring the science of well-being. Using social sciences and neurology, the center educates and equips communities with the tools to take charge of their mental and emotional health. It’s primary mission is to determine what happiness means to any given individual, and how to  utilize compassion and empathy. The center’s podcast features breakthroughs in health research, interviews with professionals, and supportive advice for those struggling to stay positive.

 

The Nerdist

Nerdist Podcast logoChris Hardwick’s Nerdist isn’t just for nerds, but it helps. The podcast features a number of sister-shows, including You Made It Weird, where host Pete Holmes invites celebrities and comedians to share well-kept idiosyncrasies with the audience. Hardwick’s conversational and relatable tone covering an umbrella of topics related to pop culture makes The Nerdist a staple for movie, television and comic book fans.

Natural Cold Remedies You Can Find In Your Pantry

Not one for over-the-counter flu medicine, week long antibiotic prescriptions, or sleepy cough syrups? Me neither. Have you heard of the saying, “Nature heals, and the doctor helps”? Well, good thing for us all-natural enthusiasts, practically everything we need to fight a cold is already sitting pretty in the kitchen pantry. Whether it’s the winter cold, changes in weather, or a bug in the air that’s got you feeling less than stellar, head to the pantry and try out these seven effective natural cold remedies to revive your immune system naturally. Nature heals, the doctor helps.

 

Ginger + Turmeric

There is no better duo than ginger and turmeric when it comes to fighting inflammation and used together, they’re a one-two punch. Powerful on their own, ginger has antiseptic properties and is loaded with vitamin c and magnesium. Turmeric, with its superior anti-inflammatory and antioxidant properties, has become a popular natural remedy for nearly anything. These roots are immune-building and help fight colds as well as nausea.

ginger tea

Ginger-Turmeric Tea

1 tsp freshly grated turmeric

1 tsp freshly grated ginger

1 tbsp raw honey

¼ tsp black pepper

Bring a pot of water to boil. Put grated turmeric and ginger inside and reduce to medium-heat, allowing to steep for 10 minutes. Strain liquid and add honey and pepper. Note: Black pepper aides the body in absorbing the turmeric and ginger, as well as helping to dissolve mucus. Coconut oil can be substituted for black pepper for a milder taste as it has the same absorbing abilities.

*Recipe from naturalnews.com

 

Lemon

Long known for its ability to fight and cure infections, lemon is a powerful antioxidant packed with calcium, potassium, and vitamin C. It’s phlegm-reducing properties works best at soothing and healing a sore throat. To use, squeeze fresh lemon juice into tea or hot water with a spoonful of honey. Want to take it up a notch? Make it a “Hot Toddy” by adding two tablespoons of bourbon.

 

Orange Juice

Did you know that one small orange has 50 mg of vitamin C? And that’s without any side effects. Also known as ascorbic acid, vitamin C boosts the immune system and is used to treat a variety of illnesses. Make the ultimate cold-busting elixir by mixing orange juice with fresh ginger juice and apple cider vinegar.

 

Apple cider vinegar (ACV)

Apple cider vinegar is incredible stuff. Though acidic, it actually neutralizes ph levels in our body which make it hard for flu germs to grow. It prevents the cold virus on top of treating it, kills fungus, and aides in digestion. Add 2-3 tablespoons to 8oz of room temperature water. Mix in honey to mask the taste if you find it to be too strong on its own. Let this mighty ACV drink become a staple in your daily routine. It’s a preventative measure to fend off the flu  and promotes optimal health benefits like lowered blood pressure and heart health to name a few.

 

Honey

Sweet, magical honey, what is it you can’t do? Antibacterial, anti-viral, and immune boosting, honey fights infections on multiple levels, making it difficult for bacteria to develop a resistance. On top of that, it kills different types of bacterias. Add raw honey to tea, hot water, or eat a spoonful before bed.

 

Garlic

There’s plenty to brag on garlic for. A study from Washington State  University showed that garlic is 100 times more effective than two popular antibiotics. It’s antimicrobial, antiseptic, and antiviral properties make this powerful antioxidant the ultimate go-to when you’re under the weather. One popular folk remedy includes eating a spoonful of raw, chopped cloves or gnawing on it whole! While admittedly not for the faint of heart, milder methods include mincing garlic and letting it rest for 15 minutes to take the strength down a notch. You can also add honey or olive oil on top of the crushed garlic, to neutralize the smell/taste, and take it down with a small piece of bread or cracker. You could make a garlic tea by steeping sliced garlic in boiled water for five minutes and adding honey.

garlic

 

Green tea

Chock full of antioxidants, polyphenols, and nutrients, green tea is able to hinder the growth of certain bacterial species that make you ill. Often referred to as the healthiest drink in the world, keeping this tea in your daily rotation is sure to keep infections away. Try incorporating matcha green tea into your health arsenal as well, which is thought to tote even greater health benefits than other green teas.

green tea

 

Vegetable + Bone Broth

Loaded with vitamins and minerals, vegetable and bone broth are excellent at fighting infection and soothing sore throats. Finding something to eat when you’re sick, that won’t irritate a sore throat and still give you the nutrients you need, is a stressful task. Broths solve that problem and have historically been consumed during fasting. Plutarch and Benjamin Franklin both agreed, fasting and rest are the greatest medicine you can take when ill.

 

Cinnamon

Don’t overlook cinnamon as just another spice. It’s actually one of the most potent antioxidants on the planet. Take a teaspoon of raw honey and add ¼ teaspoon of cinnamon to knock out a cold fast.

Here’s Why Negative Talk is Bad for Your Health, According to Science

We’ve all been guilty of this cardinal sin. You’ve had the day from hell; your boss was a nightmare, you had to skip lunch to catch up on emails, and, to top it all, the office gossip decided you were the story of the day. You had the best of intentions when you met your friend in a local bar for some post-work chit-chat; but before you knew it, you were spewing all that negativity right out onto the table. You might not have realized it at the time, but this kind of negative talk is bad for your health.

Though it may feel cathartic to whinge about your modern-day woes, you absolutely have to consider the long-term impact it has. Immediately after you spill the beans, you might well feel a whole load better; but what happens if your whinging and moaning becomes more of an incessant ritual than a simple byproduct of stress? The truth is that being a habitual whiner could be harming both your physical and mental health more than you know.

Your “Pet Peeves” Hinder Your Well-Being

We all have little things that annoy us, from people chewing too loudly to certain smells. Focusing on these irritations may seem like human nature, but it could actually be affecting your moods on a daily basis. In fact, according to a recent study, these seemingly insignificant nuisances could be affecting your overall well-being and level of mindfulness. In short, that means that the more you emphasize the things that get on your nerves in life, the greater power they have over you.

negative talk is bad for your health

Complaining Can Lead to Depression

A problem shared is a problem halved, right? Well, not always. While we’ve been taught to believe that talking about our issues (or co-ruminating, if you want to get technical) is healthy, that may not be the case at all. The results of a 2007 study found that quite the opposite was true. The research suggested that the girls who tended to chat about their issues the most were at the highest risk of developing depression and anxiety later.

The reason behind these odd findings could be simple: When people focus on their problems, they tend to encompass them. “[People are] spending such a high percentage of their time dwelling on problems and concerns that it probably makes them feel sad and more hopeless about the problems because those problems are in the forefront of their minds. Those are symptoms of depression,” explained Amanda Rose, associate professor of psychological sciences. “In terms of anxiety, co-ruminating likely makes them feel more worried about the problems, including about their consequences.”

It Can Even Rot Your Brain

The idea of your brain cells simply rotting away may sound like something out of a low-budget sci-fi flick, but the threat could be very much real. According to research by Dr. Travis Bradberry, the more you come into contact with negativity, the less likely your brain is to function at its full potential.

“Exposure to even a few days of stress compromises the effectiveness of the neurons in the hippocampus—an important area of the brain responsible for reasoning and memory,” he writes. “Weeks of stress cause reversible damage to neuronal dendrites (the small ‘arms’ that neurons use to communicate with each other), and months of stress can permanently destroy neurons.” If all the jargon there has you lost, the takeaway point here is that both your complaining and the whines of those around you could be ruining your gray matter.

negative talk is bad for your health

Negativity Can Increase Your Risk of Heart Disease

Finally, here’s the most shocking way negativity could be affecting you. While it’s no huge stretch to see that complaining could be hindering your mind and moods, you may be surprised to learn that it can also impact your physical health. The words “heart disease” are enough to send shivers down anyone’s spine. As the cause of a quarter of all deaths in the US, it’s also likely one of the most feared medical conditions.

There’s no doubt that eating healthily and leading an active lifestyle will help you decrease your risk, but what else can you do? Well, becoming more of an optimist may just be the answer. In research published by the American Heart Association, the results showed that optimistic women had a massive 9% lower risk of developing heart disease than their pessimistic counterparts. So as overly poetic as it may sound, there’s weight to it too; your own negative words are the very cause of your heartache.

Day it Forward – February 2017

We believe that every individual has the ability to make a difference in our world, and we want to give our readers a chance to bring attention to a cause important to them.

Every month, you can submit the charity of your choice (detailed instructions at the end of this post). Tell us what the charity is about, why it is important to you, and anything else you feel is important to share with us – we want to know all about it!

Your submissions will be reviewed by bestselling author Sylvia Day and she will select one to personally contribute to for the month. The selected charity will be featured in the next month’s Day it Forward to bring more awareness to its cause and allow for readers of Beyond Words to learn about and possibly donate to help its cause, too.

The charity chosen for the month of February is the National Resources Defense Council (NRDC). The NRDC is a non-profit international environmental advocacy group that focuses its areas of work on climate change, communities, energy, food, health, oceans, water, and the wild.

(From the National Resources Defense Council:)

nrdc logo
[The] NRDC works to safeguard the earth—its people, its plants and animals, and the natural systems on which all life depends.
We believe the world’s children should inherit a planet that will sustain them as it has sustained us. NRDC works to ensure the rights of all people to the air, the water and the wild, and to prevent special interests from undermining public interests.

 

Sylvia will be donating $1,500 to the National Resources Defense Council and you can donate, too, here.

If you would like to submit a charity to Day it Forward for the month of March, please send submissions by February 25th, 2017 to contact@beyondwords.life with the subject line “March 2017 Day it Forward”.

12 Things You Absolutely Need to Stop Criticizing Yourself For

When you look in the mirror, what do you see? The sorry truth of the matter is that us ladies are far more likely to tear ourselves down than we are to compliment ourselves. It’s just in our nature.

In fact, the average woman criticizes herself a whopping eight times a day, according to a recent survey by Weight Watchers. That’s a whole load of negativity that, frankly, none of us need to deal with. Make no mistakes: Being self-critical is ridiculously unhealthy. What’s more, we knock ourselves for the silliest little things; it’s pretty laughable. Here are 12 things that you absolutely need to stop criticizing yourself for.

1. Having Squinty Eyes in Basically Every Picture

things you need to stop criticizing yourself for

Ugh, we’ve all been there, right? You’re out on the town and the phone cameras are a-snapping. At the time, you imagine that you’ll look nothing short of Beyonce-esque in each picture. Then, the next morning, you wake to find an onslaught of squinty-eyed pictures you’ve been tagged in. It’s annoying, but it’s so not the end of the world.

2. Not Getting Enough Likes on Instagram — #NotFair

Instagram is like a game that nobody ever wins. Trying out a million filters (okay, I’m being slightly hyperbolic there) before settling on the perfect one is a waste of time. It doesn’t matter. You’ll be lucky to get a mere 10 likes. Just remember that it’s all fake anyway. This is something we should never actually criticize ourselves for.

3. Never Being Able to Get Your Eyeliner Even

You’re not alone in this one. Every makeup-loving lady knows this struggle. Trying to put liquid eyeliner on and make sure that it’s even is basically mission impossible. No matter what you do, one side will always be more heavily made up than the other. Look at it this way: Variety is the spice of life. Kinda.

4. Having Massively Noticeable Pores

Why on earth do we criticize ourselves for this one? Here’s a secret you may not know just yet: Pores are 100% natural. We all have them! I know — it’s shocking, right? Mentally beating yourself up because your pores are noticeable is just plain ridiculous on so many levels.

5. Joining the Gym (and Never Once Going!)

yoga

Now that the new year is upon us, many of you guys will have started a new gym membership. Have you dared to enter the place yet, though? Us either. Let’s face it: Going to the gym each day is seriously hard… Plus, there are many ways you can work out at home.

6. That You’re Not as Funny as Other Ladies

You may not be on par with Amy Schumer’s level of hilarity, but give yourself a break. Unless it’s your sole dream to be a comedian, it really doesn’t matter how funny you are. If all else fails, crack out a few dad jokes. Everyone loves dad jokes. It’s so not worth criticizing ourselves for this one.

7. Being Less Than a Domestic Goddess

So, you don’t do the laundry every single day or even Hoover more than once a month. Who cares? Your home is exactly that: yours. If you don’t feel like doing the housework, you shouldn’t have to!

8. Eating a Meal for Two… All by Yourself

stop criticizing yourself

When you’re hungry, you’ve gotta eat. You may not have the appetite of a petite bird, but who does? Sometimes, a little gluttony is good for your soul.

9. Getting Lipstick on Your Teeth and Not Noticing

The embarrassment of getting lipstick on your teeth is all too real, isn’t it? Oh, the shame of it! Talk about first world problems. For some reason, we ladies seem to think that this tiny mishap is a deeper sign that we don’t quite have our lives together yet. It’s not. Wipe that stuff off your teeth and move on.

10. Saying Something Genuinely Stupid at Work

I don’t know about you, but sometimes my mouth switches to autopilot and starts speaking before my brain has even engaged. So what if you’ve just revealed that you thought Africa was a country, eh? It’s awkward, but you’ve gotta cut yourself some slack. Everyone says dumb stuff now and then.

11. Failing to Wear Heels Without Screaming in Agony

comfortable shoes

All the most glamorous ladies seem to strut around in high heels as though it doesn’t feel like you’re walking on needles. You don’t get how they do it. Wearing high heels is a special form of torture that no woman needs to put herself through. Don’t stress your little head out if you can’t do it.

12. Drinking That Extra Glass of Wine

Let’s face it, sometimes, we all overindulge. If saying a big, fat “yes” to that extra glass of wine is your biggest problem in life, I’d say you’re doing just fine. Drink up and enjoy the experience for once — minus that niggling voice in your head moaning about it.

Modern Ways to Stay on a Budget 

Sometimes it can feel like staying on a budget is a truly impossible task, especially if it’s your New Year’s resolution. You try to keep an eye on how much money is coming in and going out each month, but pesky extra expenses or that “gotta have” item come into your life and it’s all a monthly budget free fall from there. Next thing you know, as long as you get your minimums on the credit cards paid, you figure you’re good.

The problem is living this way can get to feel precarious and unsustainable. Like one more bill will tip you out of any hope of ever saving anything ever again. Luckily, in the digital age, it’s far easier to get a handle on your financial world. Thanks to the bevy of financial apps, digital rebate programs, and browser extensions, budgeting success is never more than a click or tap away. Here are some of our top picks of the best digital budgeting tools.

 

Mint
mint logoThis is one of the most popular budgeting apps out there, and for good reason. It’s made by Intuit (the tax software people), and it puts all aspects of your financial life into one place. It helps you create budgets, and even offers suggestions based on spending habits. It helps you track and pay bills, allowing you to set up alerts and payment schedules. And it even checks your credit score without a credit card number, and gives you tips on how to improve your score. It’s the one-stop-shop for all your budgeting needs.

 

Catchbudget

catchbudgetMaybe you don’t like your budget following you around in your pocket wherever you go. Maybe you want to keep your budget contained to your desktop computer. For that there’s the Catchbudget Chrome extension. (Though the program does come with a smartphone app option.) This program is meant for households to manage their budgets, as it allows access of up to three family members to work together to control the budget.

 

Ebates

ebatesOne key aspect to a healthy budget is making sure your actual expenditures are kept as low as possible within your preferred lifestyle, especially since there’s always some must-have luxury item (https://beyondwords.life/7-best-pieces-jewelry-woman-can-buy/) out there. The easiest way to do that is to look for great deals, and one of the best deals is a cash back program. Ebates helps connect people with cash back options if they shop at online stores that are affiliated with the program. Some of the stores Ebates works with include Best Buy (http://www.bestbuy.com),) and  Target (http://www.target.com), to name a couple. The service connects you with tons of coupon deals, as well.

 

Cartwheel from Target
cartwheelAnother easy way to save money and stay on your monthly budget is to see what rewards apps your favorite stores have. If you do a ton of shopping at a few stores in particular, the savings could really add up. One example is Target’s Cartwheel app.  It’s basically an easy app that connects you to coupons and discounts at the store. Then you scan the related barcode off your phone at checkout. The more you save, the more badges you earn, and the more offers you unlock.

 

Apples2Oranges

apples2orangesIf you need a great way to stay on budget, buying in bulk could be your answer, yet sometimes that can involve some pesky calculations to see if the bulk price really is the best deal. Apples2Oranges is an app that takes the pain out of the process by helping you compare unit prices to see how you would save the most. It even helps you keep track of your calories by interpreting nutrition labels.

 

BillGuard

billguardIn an era when identity theft is constantly in the media, one of the best ways to stay in your financial sweet spot is to make sure your finances are protected. BillGuard is an app that helps you verify all your debit and credit card charges to make sure there’s no funny business going on with any of your accounts. It’s actually very easy and non-intrusive; the app flags any charges for you that others in the network have flagged as unauthorized or dubious. It even keeps track of where you shop and helps you analyze your spending.

 

Acorns

acornNeed an easy way to pad out your income so you can meet those budget goals? Rather than focusing on saving and keeping track of money, Acorns helps you invest money. The app takes the spare change from your purchases by rounding up to the nearest dollar and turns that change into investments. Your money is then diversified over 7,000 stocks and bonds. Feel like a wealthy investment tycoon with minimal effort.

Relationship Goals 2017: Beautifully Simple Ways to Improve Your Love Life

If real life were designed by the likes of Disney, we’d all get our prince or princess, mount a white stallion, and ride off into the beautifully illustrated sunset to live happily ever after. Of course, the reality of any relationship is something entirely alien to that.

While the two scenarios may start out looking pretty similar, being happy with your partner is not something that merely happens by accident; it takes hard work. Failing to see and, indeed, act upon that fact can lead to the breakdown of your love life faster than you know it. As the new year dawns on us, let’s make some resolutions that really matter for once. Here are five little relationship goals that will dramatically improve your love life.

relationship goals

1. Show a Little Gratitude

When was the last time you thanked your partner? From making you a fresh brew of coffee to simply being there to hold your hand when times get hard, there are many reasons you should show gratitude to your partner; and yet most of us don’t. The majority of us make the colossal error of thinking that our other half already knows how we feel, and so we don’t need to go to the effort of actually stating it outright.

Yet, remembering to show a little gratitude to your partner can prevent you from getting into a negative conversation cycle, according to a recent University of Georgia study. The research suggests that stressed-out couples tend to be negative in what they say to one another, and this can quickly turn into bickering. Letting your partner know that you appreciate them breaks this nasty little habit and shows them how much you care. So, go on — say “thank you” to the person in your life who deserves it most.

2. Quit Blaming One Another for Things

If you’re blaming your partner for all the wrongs in your life, you’re using them as an emotional punching bag. It’s cruel and though it may not be a conscious action, it has drastic consequences. When we’re not happy with ourselves, it’s far easier to search for external reasons for this (such as our partner’s annoying habits) than to look in the mirror. Since your partner is the closest person to you, you’re likely to turn on them. When one partner begins to blame the other for things, this toxic habit can become contagious. Before you know it, you’re trapped in an endless blame game that will ultimately damage your relationship.

3. Hang Out With Other Couples

relationship goals

If the romantic spark is dwindling, you may wonder how to relight that flame. Surprisingly, double dating could be the key. Creating a friendship group among other couples can bring a newness to your relationship, according to research from Wayne State University.

Over the years, you can fall into the same dreary pattern with your partner. It’s no great secret that relationships don’t stay fresh and exciting forever. By socializing with other couples, though, you enhance the quality time you spend with one another while making new social relationships. If things are starting to feel a little worn and tired, add this to your relationship goals list this year.

4. Put Down Your Cell Phone

A smartphone is so much more than a mere piece of technology; it can be a social shield too. The moment you raise the thing in your hands and cast your eyes down at the screen, you block out anyone else in the room. Phubbing (phone-snubbing) is all too common these days. But wait, what kind of impact does this have on your relationship?

Your incessant phone use could lead to some serious relationship dissatisfaction, according to a study published in the Computers in Human Behavior journal. In the study, a whopping 46.3% of people claimed that their partner ignores them for their cell phone, and 22.6% said that this was causing conflict in the relationship. If you’re guilty of this social sin, it may be time to put the phone down for good.

5. Reminisce About the Good Times

dating tips

When we talk about relationship goals, we so often get caught up in where we want the relationship to go or how we see our lives panning out. The sorry truth is that some people never once rehash the past for fear of losing control of their future. That’s a mistake. A couple’s mutual memory bank plays out like their own personal romance novel — from how they first met to how they got together. It’s something very significant and personal to the pair of them, so it’s worth recalling now and then.

Remember, you can’t always go forward without understanding, acknowledging, and appreciating your past. Taking the time to reminisce about the good times is only going to make the pair of you stronger as a unit. It serves to remind you of all the reasons you have chosen to be together, and you can use that information to build your future.

Day it Forward – January 2017

We believe that every individual has the ability to make a difference in our world, and we want to give our readers a chance to bring attention to a cause important to them.

Every month, we will ask you to submit the charity of your choice (please send submissions to contact@beyondwords.life with “February Day it Forward” in the subject line). Tell us what the charity is about, why it is important to you, and anything else you feel is important to share with us.

Your submissions will be reviewed by bestselling author Sylvia Day and she will select one to personally contribute to for the month. The selected charity will be featured in the next month’s Day it Forward to bring more awareness to its cause and allow for readers of Beyond Words to donate as well.

The charity chosen for the month of January is the National Park Foundation. One of our 2017 resolutions here at Beyond Words is to get outside more and appreciate the beauty of our natural world. Where better to do it than right in our backyard? Not to mention, protecting our national parks here at home helps to ensure that they can be appreciated by generations to come.

(From the National Park Foundation:)

national park foundation All of us must do our part to protect our national parks—they are a uniquely American idea. Our mission is to the support the National Park Service, and through the National Park Foundation, we can all safeguard our national heritage, ensuring generations of national park enthusiasts can enjoy the parks we love…

The National Park Foundation, the official charitable partner of the National Park Service, enriches America’s national parks and programs through the support of private citizens, park lovers, stewards of nature, history enthusiasts, and wilderness adventurers. Chartered by Congress in 1967, the Foundation grew out of a legacy of park protection that began over a century ago, when ordinary citizens took action to establish and protect our national parks.

Sylvia will be donating $1,500 to the National Park Foundation and you can donate, too, here. If you would like to submit a charity to Day it Forward for the month of February, please send submissions by January 25th, 2017 to contact@beyondwords.life.

How to Set Resolutions You’ll Actually Keep

We spend the last part of any given year eating too much sugar, listening to countdowns, and reading best-of lists. We spend the first part of a new year thinking ahead to a lofty, ambiguous future, setting unattainable goals, and hoping for the best. And somewhere in this make-believe world is where we spend time setting New Year’s resolutions.

Reality check, anyone?

Laura Vanderkam has one for you. She’s a time management expert who has studied the habits of busy people and written a number of books about it, including her most recent, I Know How She Does It: How Successful Women Make the Most of Their Time. And through the research for this book, she discovered just how elastic our schedules can really be.

“‘I don’t have time,’ often means ‘It’s not a priority,’” said Laura during a Ted Talk she gave this October. “Using this language reminds us that time is a choice.”

Since so much about keeping New Year’s resolutions comes down to choosing how our time will be spent throughout the subsequent year, we have a lot to learn from Vanderkam’s research. But it’s one thing to decide to prioritize our time, and another to actually do it. How do you ensure that you follow through on your New Year’s Resolutions this year? Again, it’s pretty simple, according to Vanderkam.

how to set resolutions you'll actually keep

1. Give Your Future Self a Performance Review

Capitalizing on that reflective tendency brought on by the passage of another year on this planet, we’re tempted to treat the New Year as a time to give ourselves a performance review, like a boss would. And while this is also helpful, says Vanderkam, what if we were to look ahead to the next year, and give ourselves a performance review for the year ahead — before it even happens?

That’s right: Vanderkam wants you to think ahead to the next New Year and congratulate yourself on your future accomplishments. You know those holiday letters? Think about the one you’ll be able to write next year.

“Please, don’t send it,” adds Vanderkam, clarifying with a chuckle. “But you can write it. And now, between the performance review and the family holiday letter, we have a list of six to ten goals we can work on in the next year.”

2. Break Those Goals Down Into Steps

Maybe it’s that you’ve envisioned telling others about your accomplishments, or that you’ve thought more realistically about what you can actually accomplish in the coming year, but Vanderkam’s idea about looking back on your future seems to result in a list of much more attainable goals. The rest should be easy: You just have to make your goals happen in the time you have.

Every goal can be broken down into steps. This is something you’re probably already doing, but consider this a helpful reminder. For example, if you’re going to save money to go on an amazing trip this year, you need to create a budget, cut out some expenses, plan time off, plan the travel, etc. And each week, you need to think about how you’ll fit these steps into your life before you hit the ground running.

How about looking ahead to the next week each Friday afternoon? You’re often tired and aren’t going to spend time actively working on your goals, but you’re willing to think about them. “So take a little bit of time Friday afternoon, and make yourself a three-category priority list: career, relationships, self.” Then, take that list and plug it into your schedule.

3. Actually Take These Steps, One at a Time

Does anyone else do that thing where you make goals, plan the steps, and then try to do them all at once? This last tip isn’t part of Laura Vanderkam’s amazing Ted Talk (which you should absolutely take 12 minutes to listen to or watch), but I thought it worth adding, anyway.

Friendly reminder: you can’t do everything at once. And if you’re anything like me, you’ll want to. Which is extremely overwhelming. It’s hard when you’re ambitious and you want it all; trust me, I get that. But we’re all guilty of planning a post-New Year routine that is so stringent, it doesn’t make it past the third week of January.

So this year, be more realistic. Take each step as it comes, and don’t try to skip ahead. You may find that you even enjoy the process.

Dinner and a Movie: Our 3 Picks For Recreating Mouthwatering Scenes at Home

How often during a movie have you wanted to sink your teeth into the dishes on the screen? The masterminds in Hollywood know how to conjure the most appealing images, and even some story lines leave us feeling hungry. So next time you’re opting for a cozy night in with dinner and a movie, why not use the film as the inspiration for your menu? Here are my three picks to recreate at home.

Eat, Pray, Love + Spaghetti all’Amatriciana

Have you ever fallen in love with your food? Liz Gilbert sure did in Italy, and Julia Roberts devouring a Margherita pizza in Naples will have you aching to follow suit. In fact, the entire Italy leg in this three-part trip to self-discovery may make you drool, but few food scenes on the big screen are more iconic than Roberts eating spaghetti in Rome.

Spaghetti all’Amatriciana: Each region in Italy has its own twists on the classics, but this basic recipe for Amatriciana sauce (with my slight variations) should nicely do the trick. Check the pantry because you may already have a few of these items on hand. Here’s what’s needed:

  • 2-3 tbsp extra-virgin olive oil
  • 1 28-oz can peeled tomatoes with juices
  • 4 oz thinly sliced pancetta or chopped unsmoked bacon
  • 1/2 tsp crushed red pepper flakes
  • 2-4 cloves minced garlic (I prefer more than less)
  • a few large basil leaves, roughly chopped
  • salt
  • 12 oz dried spaghetti
  • finely grated Pecorino or Parmesan Reggiano
  • 1/2 tsp freshly ground black pepper (optional)

First, puree the tomatoes until creamy (with a regular or immersion blender) and set aside. Heat the olive oil in a skillet over low-medium heat and add the pancetta or chopped bacon. Saute it until the pork turns golden brown (the crispiness will depend on your preference). Then toss in the garlic and red pepper flakes and saute for a minute before adding the pureed tomatoes, basil, and salt. Reduce the heat to low and stir occasionally, for about 15 minutes or until the sauce thickens. During this time, boil a pot of water and cook the pasta. Finally, incorporate the sauce into the pasta and serve with some parsley, cheese, black pepper, and a drizzle of olive oil.

Julie & Julia + Hollandaise sauce with potatoes and veggies


Julia Child may not have approved, but I think Julie Powell’s take on cooking through Childs’ cookbook was genius. Despite her difficulty at times, Amy Adams (who plays Powell) has a knack for making fans want to jump on the bandwagon and try a few recipes themselves, while Meryl Streep is simply marvelous as Mrs. Childs. Since many chefs would agree with these two women that there is no such thing as too much butter, here is a hollandaise sauce recipe!

Julia’s Hollandaise Sauce: In addition to eggs, you can drizzle it over boiled potatoes and steamed or grilled vegetables. There is also an easier blender version to this recipe, but it involves uncooked eggs, which I am hesitant to try. Here is a recipe variation that I learned while watching Childs’ TV show (or you can try the one linked)!

  • 1 lemon
  • 1 stick of unsalted butter
  • 2 egg yolks
  • salt and pepper (to taste)
  • a bowl of cold water

According to Mrs. Childs: Squeeze the juice of one lemon into a small sauce pan and sprinkle salt and pepper. Place the sauce pan over low heat and stir occasionally. On the side, whisk the egg yolks in a second small sauce pan until they become thick and fluffy. Add a small bit of butter (about a teaspoon). Once the lemon juice has reduced a small amount (there won’t be a lot to begin with), remove the pan from the heat, place it in the bowl of cold water for a minute, and then whisk the juice into the eggs (in small bits at a time).

Place the pan back over the stovetop and continue whisking. Childs’ tip is to repeatedly remove the pan from the heat for a few seconds at a time as you whisk (to control the heat and thickening process). The yolk mixture is ready to remove from the heat completely when the mixture is creamy enough to see the bottom of the pan between strokes.

Continue whisking the yolk mixture off the heat and add more teaspoon-sized pieces of butter one at a time (letting them blend completely before adding the next). You’ll want to eat this soon after it’s finished or keep it warm in a thermos!

Chocolat + Chocolate gravy over biscuits, pancakes, or waffles


Who says you can’t eat dessert for dinner? Warm up a cold winter weekend with this movie and a few chocolate recipes. (The Johnny Depp scenes won’t hurt, either.) From hot chocolate with chili pepper to decadent sauces and enticing candies, there is no limit to the confectionery madness.

Chocolate Gravy: The gravy will be the superstar while biscuits provide the perfect base. Of course, you can add it to pancakes or waffles if you’re more interested in breakfast than dinner.

  • 1/4 c cocoa
  • 2-3 tbsp all-purpose flour
  • 3/4 c sugar (I like ½ cup dark sugar instead)
  • ½ tsp cinnamon
  • 2 c milk
  • 1 tbsp butter
  • 1-2 tsp vanilla

Mix the cocoa, flour, sugar, and cinnamon in a bowl until there are no lumps. Then pour the milk and continue mixing until it’s well blended. Pour the mixture into a saucepan and cook over medium heat, stirring frequently, until it feels like gravy (which should take between 7 to 10 minutes). Immediately after removing the sauce from the heat, stir in the butter and vanilla. Spoon this creamy piece of heaven over fresh biscuits (or whatever else you choose) and ignore any guilt!