Do you feel a little regret or shame about wolfing down way too much food or drink at the holiday weekend party? Perhaps you devoured three hot dogs and an entire bag of chips while sipping on some cold ones by the pool. Whatever your indulgence was, there is no need to beat yourself up about the past. What happened, happened, and now it’s time to look toward a healthier future. 

A food binge happens when you eat past the point of satisfaction. In fact, binge eating can cause a person to eat large amounts of food, so much so, that they feel discomfort. It’s common for binge eaters to eat when they are not hungry, especially after they’ve already finished a filling meal. It’s possible to feel guilty, sick even, while scarfing down unnecessary calories, but it isn’t the end of the world. You can put the holiday binge eating behind you and get back on track. Continue reading to learn how you can recover after the holiday binge.

Start By Hydrating

If you drank a lot of alcohol and ate a lot of unhealthy food, the body is most likely dehydrated, especially if you did not drink water while binge eating. That’s why you should start the next day by drinking a lot of water to rehydrate the body. High-salt, high-sugar, and high-fat foods, as well as alcohol, can easily pull water from the body. Aim to consume half your body weight in ounces of water the following day. Not only does water help keep the body operational, but it also aids digestion, which is something you need after eating excessively. 

Stay Off The Scale

If you go on a food binge, even if it is just for a day, it is very possible that you’ll see a higher-than-usual number on the scale the next day. Do not go looking for information that doesn’t benefit you. When you go back to your normal eating routine, your weight will adjust accordingly. Give your body a few days to reset and remember that weight is not the only measurement of health. If you feel strong, sleep well, and have a little pep in your step, these are indicators that you are on the right track.

Do Not Purge

Do not do the unthinkable and take forcible action to undo a food binge. Don’t make yourself vomit, don’t use laxatives, and don’t exercise like crazy to balance out your caloric intake from the previous day. Those are not healthy solutions; in fact, they are common behaviors of eating disorders that can cause serious damage to the body. Some complications that stem from this binging and purging cycle include:

• Acid reflux
• Low blood pressure
• Arrhythmia, heart failure, and other heart issues
• Severe dehydration and constipation
• Osteoporosis and tooth problems
• Stopped menstrual cycles
• Gastrointestinal problems

Get Moving

Again, do not go run a marathon after a day of binge eating. You can help get all that junk out of your system if you get moving. Exercising is a natural way to promote bowel movements because the physical activity increases gut motility. That helps push out all of the extra junk, calories, fat, and sugars you ate during your binge. Additionally, movement triggers the brain to release serotonin and dopamine, two feel-good hormones that help boost your mood and overall mental health. Go for a walk, hop on an exercise bike, or head out for a swim to put your body in motion. You can even tackle some chores, such as vacuuming or mowing the lawn!

Try Mindful Eating

Mindful eating requires you to use all of your emotional and physical senses to experience and enjoy the foods you choose to eat. It is the opposite of mindless eating, or distracted eating, which commonly leads to overeating. Whenever you feel tempted by food and drink, acknowledge how you feel at that moment. Before you polish off a bag of chips and go for a second cheeseburger, consider whether you are really hungry or not. Are you going to get food just because it’s there and you are bored? If you are actually hungry, eat slowly because it takes about 15 minutes for the brain to register that the stomach is full.

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Like many holidays in the United States, the Fourth of July focuses on food. One could argue that food is the main attraction, besides the fireworks of course. For the most part, the food is unhealthy. Attending a Fourth of July barbecue is like going to a place that is designed to make you feel sluggish and bloated. Healthy habits take a backseat when you are faced with the incredible spread of sodium, unhealthy fats, and sugar. 

If you take a small amount of time to plan and make mindful choices, you can enjoy a flavorful and nutritious Fourth of July celebration. Continue reading to learn about six tips to help you eat healthy at that festive holiday barbecue/cookout.

Opt For Lean Proteins

It’s not uncommon to see hot dogs and burgers sizzling on the grill at a Fourth of July celebration. These meats tend to be high in saturated fats, which do not support heart health. If you can, opt for leaner protein options, such as boneless, skinless chicken breasts, wild caught fish, or turkey. Marinate your leaner proteins with herbs, spices, and a touch of citrus before grilling to enhance the flavor without adding excess calories. 

Be Mindful Of Condiments

Why do people love ketchup so much? Well, it contains tons of sugar and added flavors that make it highly addictive. Condiments are notoriously rich in unhealthy fats, hydrogenated oils, preservatives, added sugars, and excess sodium. Try not to drown your food in ketchup and mayonnaise-based sauces. Instead, create lighter options with Greek yogurt or olive oil-based dressings. Homemade salsas and marinades are also great condiment alternatives. 

Plan Ahead And Try To Be Mindful

Before you attend the Fourth of July hoorah, or any holiday shindig for that matter take a moment to plan your eating strategy. The plan should also include what you will eat prior to arriving at the party. Begin your day with a fruit and vegetable smoothie or chia pudding. If possible, enjoy a big salad for lunch, but make sure it has a lot of filling ingredients, such as avocados. The last thing you want to do is eat light all day and show up to the party with a ravenous hunger. When you are mindful of your hunger levels, you can make better, healthier choices and prevent overeating. Take time to focus on flavors and enjoy textures of the food at the party. 

Load Up On Fruits And Vegetables

Worried about having a fruit or vegetable option if you are attending a party? Bring a fruit or vegetable dish, or both! Bringing a dish such as this ensures that you’ll have something healthy to enjoy. The goal should be to make fruits and vegetables the stars of your plate. In fact, two-thirds of your plate should consist of fruits and vegetables. Consider serving a fruit platter, vegetable tray with hummus, or a nutritious and colorful salad with a homemade dressing.

Stay Hydrated

It is very easy to forget about hydration at a Fourth of July event. The music is playing, the vibes are great, the company is impeccable, and the food keeps you coming back for more. Add the summer heat to the equation and you have a recipe for dehydration, especially if you are drinking alcohol. Keep in mind that in addition to drinking water, you can eat water-rich fruits and vegetables to aid hydration efforts. Watermelon, cucumber, cantaloupe, apples, and other options are rich in water. Drink your water, but eat it, too! Should you decide to consume alcohol, do so in moderation and make sure that you drink water between each alcoholic beverage you enjoy. 

Portion Control

With a wide variety of food options available to you in a buffet-like setting, it can be difficult not to overindulge. Depending on who you talk to, overindulging is the name of the game! Let’s try to break free from that way of thinking this year, though. Fill your plate with a balanced mix of lean proteins, vegetables, and whole grains. Additionally, avoid going back for seconds and listen to your body’s hunger cues to prevent overeating.

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Heat stroke is a condition that occurs when the body overheats, typically as a result of prolonged exposure to high temperatures. During the summer, it is very common to experience heat stroke or heat exhaustion. If you experience a heat stroke, it is very important to seek emergency treatment as it can be a life-threatening situation. When you don’t treat heat stroke immediately, you can damage muscles, heart, kidneys, and the brain. 

The scary part about heat stroke is that you don’t always know that you are in danger of it until it’s too late. What happens is that you end up in a state of confusion or deliriousness because nerve damage takes place. If you want to keep yourself out of harm’s way this summer, you have to take steps to ensure that you are hydrated and cool. There are things you can do and things you can avoid to reduce the risk of heat-related illness. 

Heat Stroke vs. Heat Exhaustion

Heat stroke happens when the body’s ability to regulate core temperature fails, so you overheat as a result. It is the most serious phase of heat-related illness. Heat exhaustion, on the other hand, is the phase just before you experience heat stroke. You start to feel the signs of heat illness, including muscle weakness and fatigue. How does the body get to these stages, though? Well, the body regulates core temperature to maintain a constant of 98.6 degrees Fahrenheit, even in the hottest and coldest climates. When the mechanisms that regulate core temperature break down, heat exhaustion and heat stroke can occur. If you want to prevent this from happening and avoid heat exhaustion this summer, make sure to keep the following tips in mind. 

Avoid Direct Sunlight

Avoid heat-related illness by limiting your exposure to direct sunlight, especially during the hottest parts of the day. The sun tends to be at its hottest during midday, so make sure to find shade or remain inside during those times. If you are outside, take additional measures to protect the skin by applying sunblock with an SPF of 30 or higher. 

Drink Water

When you are in the sun, it is natural to sweat because that is the body’s way of regulating core temperature. The body loses water and other minerals via sweat, though, meaning that you need to replenish that water by drinking lots of it. If you enjoy electrolyte powders, you can incorporate them into your hydration efforts as well; just don’t go for sugary electrolyte beverages. Always keep a full water bottle handy if you venture outside during the summer, and make sure to refill throughout the day. Additionally, consume more liquids if you do any sort of physical activity outside. 

Eat Hydrating Foods

In addition to drinking a lot of water, enhance your hydration efforts by eating water-rich foods. Various fruits and vegetables have high water content and contain electrolytes that can replenish the ones you lose via sweat. When you are able to maintain your fluid balance in the body, you can help keep blood pressure stable and aid with nerve signaling. Some great hydrating fruits and vegetables include carrots, watermelon, berries, cucumbers, bell peppers, tomatoes, grapefruits, kiwis, pineapples, oranges, broccoli, honeydew, cantaloupe, and grapes. 

Check Your Medications

Believe it or not, certain medications increase your risk of heat stroke. They either interfere with your salt and water balance or affect how the body reacts to heat. Medications that increase the risk of heat exhaustion include antibiotics, laxatives, diuretics, antidepressants, antihistamines, blood pressure or cholesterol meds, and antipsychotics. If you take any of those medications, talk to your doctor about an increased risk of heat stroke. 

Avoid Alcohol, Caffeine, And Sugary Drinks

When you go through the effort to drink a lot of water during hot weather, the last thing you want to do is sabotage your hydration. When you focus on sugary, sweetened drinks, or beverages that contain alcohol or caffeine, you work to dehydrate the body. All of these drinks increase the need to urinate, which depletes your water and electrolyte supply. Additionally, consuming too much alcohol or sugary drinks can increase inflammation, which worsens symptoms of heat exhaustion.

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Summertime…and the weight loss is not so easy, especially if you have been struggling with weight for a while. The dream is to look “summertime fine” or “bikini ready,” but that is not easily achievable for everyone. The reality is that summer is hot, which can make you less motivated to exercise. It is also a time to attend picnics, barbecues, pool parties, and more, all of which provide unhealthy snacks, drinks, entrees, and desserts. 

There are many factors that make it difficult to lose weight during summer. We aim to detail three primary reasons that may be inhibiting your weight loss efforts. These issues do not get in everyone’s way, but they can be big obstacles for those struggling to get rid of some extra pounds. 

Changes In Routine

Whether the kids are out of school or you are taking time off work for vacations, summer is a common season to experience a change in routine. Seasonal schedule changes and other deviations from your regular day-to-day can hinder weight loss efforts. Summer camp drop-offs, errands, work, and more can force you to put exercise and healthy eating on the back burner. 

If you find yourself in a situation such as this, take a moment to reflect on your schedule. Try to identify areas during which you can prioritize your health. Dropping the kids off in the morning when you would typically be exercising? Consider taking a walk on your lunch break. Don’t have time to go grocery shopping or plan your meals? Try to order groceries online or enroll in a meal prep service. 

More Opportunities To Indulge

Cookouts, al fresco dining, and vacations are all events or experiences that make food a focal point. Making s’mores at the campfire, going for ice cream after dinner, or grilling hot dogs and burgers by the lake are just a few examples of summertime indulgences. All of these foods and food experiences make it a little harder to lose weight. 

If you want to stay on track and maintain weight loss efforts throughout summer, try your best to enjoy balanced meals, enjoy dessert in moderation, and limit your alcohol intake. If you happen to be at a cookout, scan the food options and think about how you want to build your plate. Walking up to the full spread and piling it on is the first mistake that leads to overeating. Ideally, pick one protein, limit your carbs, and select vegetables for the remainder of the plate. For dessert, choose a small piece of the one you want to enjoy the most. Really savor that flavor and be present in your enjoyment of that treat. 

Weather Changes

It can be very discouraging to go outside when the weather is hot and humid or dry and desert-like. Perhaps smoke from wildfires (depending on their occurrence and your location) or extreme humidity can make spending time outside near impossible. In these situations, you may want to swap your regular workout or exercise routine for lazy, sedentary activities inside where the air conditioning is blowing strong. 

Additionally, it’s possible to experience physical and hormonal changes during warmer weather. These changes can cause fluid retention, which can lead to modest weight gain and bloating. Very hot weather may even slow down your metabolism! 

Although all of these factors make it difficult to lose weight, it is not impossible to lose weight during the summer. You can counteract all of these roadblocks! Instead of exercising outside, attend a fitness class inside an air-conditioned studio. If you have central air conditioning at home, consider doing a workout in your living room. There are many online videos and apps that make working out anywhere possible. Lastly, remember to stay hydrated, even if you are retaining a little more fluid. It’s very common for people to remain in a state of dehydration during the warmer months. 

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We’ve never posted a recipe for a granita before, but there’s a first time for everything. A granita is a semi-frozen dessert typically made with water, sugar, and different flavors. It originated in Sicily, but it is available in may regions throughout Italy. Think of a granita as a hybrid between sorbet and Italian ice.

Now, we are not providing a recipe that consists of sugar, water and flavors. What we are providing you is a wonderfully refreshing iced creation that you can either enjoy as a dessert or refreshing drink in the sun. Not only is it a non-alcoholic concoction that enhances your hydration efforts, but it is also highly delicious, perfectly citrusy, and loaded with an assortment of vitamins, minerals, and antioxidants. Take ginger, for example, which exhibits preventative, healing, anti-inflammatory, and anti-nausea benefits. Gingerols, which are the antibacterial compounds found in ginger root, can even prevent oral bacteria from growing.

Given that mint is in this drink, it can feel like a mojito mocktail, and who doesn’t love that? Mint can help boost immunity and get rid of bad breath. If you suffer from acid reflux, be careful to not consume too much of this drink because ginger can sometimes have adverse effects. We do recommend that you enjoy this refreshing beverage because the weather is getting warm!

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On average, a person spends one-third of their life sleeping, equating to an average of 26 years. What’s even more impressive is that a person spends an average seven years trying to get to sleep during their lifetime. What is so special about sleep and why is it integral to your overall health? Additionally, are there nighttime habits that negatively impact your sleep, or make it harder to fall asleep? 

Sleep impacts how well you focus during the day and can influence what you eat, how you think, and more. Trying to reduce the amount you sleep in order to get more things done in the day is ill-advised. Short sleepers (those who sleep minimal hours per night) make up about one to three percent of the population. The rest of you who want to sleep less are only putting your health in jeopardy. 

There are many things you can do at night for better sleep, but what about the things you shouldn’t do? If your sleep is suffering, one of the following habits could be to blame. Sleep experts want you to avoid these common habits that interfere with your sleep. 

Drinking Alcohol

It’s true that a glass of wine or cocktail before bed can help you doze off faster. Nervous system specialists agree that alcohol can negatively affect overall sleep quality. Alcohol can make you feel like you are getting deeper sleep, but it causes problems with sleep architecture. Sleep experts explain that alcohol primarily affects the second half of sleep, so you spend less time in REM sleep. Alcohol also has diuretic properties, so it can cause you to wake up and use the restroom in the middle of the night. 

Delaying Bedtime

It’s common to have a night when your bedtime is later than usual. Perhaps you went to see a movie, concert, hung out late with friends, or you wanted to catch one more episode of a new series. The urge to stay up late and put off bedtime is sometimes referred to as “revenge bedtime procrastination.” This can lead to chronic fatigue overtime, according to sleep experts. A 2014 study found that bedtime procrastination is related to general reports of insufficient sleep that extend beyond self-regulation. Basically, you just have to go to bed at a reasonable hour and your morning self will appreciate it. 

Getting Into Bed Before You Are Ready For Sleep

Sleep experts explain that the optimal time to get into bed is when you are ready to fall asleep. There is no sense in lying down before you are tired. If you cannot fall asleep, you should try again when you are really sleepy. That way, you can feel more confident in your ability to fall asleep. Just make sure you don’t do anything to get in the way of feeling tired. 

Eating A Late Dinner

It’s true that eating too close to bedtime can interfere with proper digestion, which can negatively affect sleep. Your circadian rhythm, though, loves routine, which is why it’s best to eat dinner at roughly the same time every night. Ideally, eat dinner more than three hours before your bedtime. Late-night eating can affect metabolic health and make it more difficult to stay asleep once you fall asleep. Research suggests that eating dinner at roughly the same time every night can benefit your body’s internal clock, which benefits your sleep. 

Staring At Your Screen

This should not come as a surprise, but it is a very common bedtime habit. Scrolling through social media, watching YouTube videos, or streaming a movie or show on your laptop before bed can affect circadian rhythm and melatonin production, due to the blue light that screens give off. If you experience difficulty falling asleep and have a screen habit in bed, try to ditch the screen and opt for a book instead. Sleep experts suggest avoiding screens for at least one hour before you go to bed to ready your brain and body for sleep. 

Cranking The Heat

According to sleep studies, the optimal bedroom temperature for high-quality sleep is about 65-68 degrees Fahrenheit. The body temperature naturally dips just a little when you get ready for bed, so a warm bedroom is not ideal for sleep. Heat exposure ultimately decreases REM sleep and slow wave sleep, in addition to increasing nighttime wakings. Depending on the time of year, you will have to adjust your thermostat or open up windows to set the stage for a somewhat chilly sleep environment.

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If you adhere to the ketogenic diet, you have one responsibility: keep the body in a state of ketosis. Ideally, you consume 60 to 80% of your calories from fat (preferably healthy fats), 20% of your calories from protein, and 10% from carbohydrates. These percentages have a little wiggle room, but the main thing to remember is not to consume too many carbs, or else you will kick your body out of ketosis. 

The idea of the ketogenic diet is based on the understanding that the body uses carbs as the primary fuel source for energy. Once your carbohydrate stores are depleted, the body starts using fat stores to carry out its functions. In theory, it makes sense that this diet will help encourage weight loss, but only if the body continues to burn fat, not carbs. That’s why selecting the right sweetener is paramount, as the wrong ones will drastically increase your carb intake. 

Which sweeteners are acceptable to consume on the keto diet? Stevia and erythritol, which essentially have no carbs, are great keto-friendly sweeteners, but there are others you can enjoy that will keep the body in ketosis. Continue reading to learn more about them. 

Monk Fruit

A great keto-friendly sweetener that often goes unnoticed is monk fruit, which is a plant native to China. In grocery stores, you will likely see it under names like PureLo or Monk Fruit in the Raw. According to the Food and Drug Administration (FDA), this sweetener is safe and about 100-250 times sweeter than regular table sugar. It is calorie-free and one teaspoon (tsp) contains 0.5 grams (g) of carbs. The mogrosides in monk fruit give it the natural sweetness, but they also act as prebiotics, according to some studies. More research is necessary to determine the effects of mogrosides on existing probiotics in your gut.

Yacon Syrup

This is probably a lesser-known sweetener, regardless of your involvement in the keto world. Yacon syrup comes from the roots of the bacon plant, which is native to South America. The syrup contains 50% of the calories of table sugar and is a fabulous source of fructooligosaccharides (FOS). This type of soluble fiber helps regulate cholesterol, but like other sugar alcohols, it may cause bloating or cramps in some people. Yacon syrup works best in coffee or tea, but it may also be used to sweeten salad dressings. Because FOS break down at high temperatures, avoid using it in recipes that involve cooking. 

Stevia

This is a classic low-carb sweetener native to South America, specifically Argentina, Brazil, and Paraguay, although it grows all over the world. In grocery stores, you will probably see it under names like PureVia or Truvia, but there are many manufacturers that create liquid or powdered versions. Some research found that stevia may lower blood sugar, which could be dangerous for diabetics who take insulin. That said, it may help lower blood pressure, which could benefit someone with high blood pressure. Much like yacon syrup, stevia works well in coffee and tea. Just keep in mind that it is about 200-400 times sweeter than table sugar and will not work well if used in large amounts. 

Xylitol 

Although this sugar alcohol is just as sweet as table sugar, it has fewer calories and carbs. Generally speaking, sugar alcohols do not raise blood sugar in the same way that table sugar does. The reason for this is because the body absorbs sugar alcohol, such as xylitol, much more slowly. According to the FDA, consuming too much xylitol, or other type of sugar alcohol, may cause cramps or diarrhea. You can add xylitol to coffee, tea, and smoothies, but it probably won’t work well in lots of recipes due to potential moisture absorbency. A 2022 study found that xylitol absorbed moisture when used to sweeten chocolate milk. 

Erythritol 

This naturally-occurring sugar alcohol is found in fruits like watermelon and grapes. It also exists in fermented foods, such as soy sauce and cheese. It is roughly 60 to 80% as sweet as table sugar and has zero calories. Erythritol does not spike your blood sugar, nor does it promote tooth decay. Preliminary evidence suggests that erythritol may help lower your total sugar consumption, which could decrease your risk of diabetes and obesity. Use erythritol as a substitute for table sugar in beverages and recipes. Just keep in mind that it has a cooling effect on the tongue and that may feel unpleasant if you use a lot of it.

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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Essential oils have numerous health benefits and can be incredibly relaxing. Used in both aromatherapy and skin care, essential oils can help you create spa-like experiences in your very own home. Treat your feet right with an invigorating peppermint foot cream and slough away dead skin cells with a DIY sugar scrub. You can even use whipped body butter to establish a smooth skin tone. 

Although the aromatherapy shower mist recipe in this article doesn’t turn back the hands of time, it can transform your shower into a full-on steam room. Spray the mist in your steamy shower and the aromas will transport you to a relaxing oasis. The best part is that you don’t even have to leave your bathroom!

Typically, spa scents are made with a custom blend of essential oils. Because you are making this aromatherapy blend, you can also customize to your liking. If you prefer more eucalyptus essential oil than peppermint essential oil, alter the recipe. You can also use essential oils that help contribute to more alertness and energy to help you get your day started. A relaxing blend of essential oils, including lavender essential oil, may be beneficial for winding down before bed. 

What Is A Shower Mist?

A shower mist is basically a spray that you spritz into the water or steam of the shower, which transforms it into a spa-like experience. The steam from the hot water creates a natural diffuser, spreading the aromas of the essential oils in the shower air. While showering, you’re surrounded by the shower steam and an amazing fragrance. 

A shower mist is about more than a pleasant aroma, though. The essential oils in the shower mist have therapeutic properties, which you benefit from during your steamy shower. A few spritzes in your shower may help relax the body, calm the mind, wake you up, lift your spirits, regulate emotions, and rejuvenate your senses. 

Shower Mist Vs. Shower Steamer

You may have heard of a shower steamer. In fact, you can click here for our DIY recipe! They are scented discs that you place on the shower floor. As hot water flows onto them, they release their aroma into the shower air. A shower steamer is very similar to a shower mist, as both release the aromas from essential oils that you choose. Shower steamers are not for everyone, though, especially if you use oils or butters to make them. They can cause the shower floor to become a bit slippery, which is dangerous if your balance is not 100%. 

A shower mist is also a lot easier to make. All you have to do is pour the ingredients in a bottle, screw on the cap, shake the bottle up, and you are good to go. A shower mist also does not depend on humidity, so you can use the same recipe whether the humidity level is 0% or 100%. Shower steamers are a lot harder to make if you live in a humid environment. Finally, there is no setting time for a shower mist. Use it as soon as you make it, unlike shower steamers, which occasionally take days to set. 

DIY Shower Mist

Ingredients:

• 20 drops lavender essential oil
• 15 drops orange essential oil
• 5 drops frankincense essential oil
• 1/4 cup high-proof grade alcohol (such as Everclear)
• Distilled water

Instructions:

• Add the essential oils to an eight-ounce spray bottle and then pour in the high-proof grade alcohol. 
• Should you choose to use other essential oils, that is also fine. The general recommendation for this recipe is 30-40 drops of essential oils. You can keep the high-proof grade alcohol and distilled water measurements the same in that eight-ounce bottle.
• Fill the rest of the bottle with distilled water (leaving a small amount of space at the top to prevent overflowing), screw on the cap, and shake well to combine. 
• Put your spray to use! Spritz the shower mist in your hot shower and reap the benefits.

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Dieting during the holidays…is it possible? You bet your life! People have this notion that the holiday season is reserved for overeating and drinking excessive amounts at functions, parties, and work events. Plus, letting loose is often a great way to relieve the inevitable holidays stress or pressure from family and friends. That does not mean that you have to succumb to the temptation of endless holiday treats. 

Most people hold emotional attachments to holiday-specific dishes or treats. It is very common to associate these foods with meaningful memories during the holidays. The holidays are well underway, and there is no time like the present to take action. It will be difficult, but we believe that you have the strength to conquer the holidays while adhering to your diet! The following tips may help you dodge the pressure to overindulge. 

Plan Ahead

This rule truly applies to many things in life, but preparation is essential if you want to avoid failure. If you feel that your surroundings influence you easily, make your surroundings more comfortable. In fact, studies suggest that planning ahead and creating a plan can double your chance of success. If you plan to attend a holiday party, bring a healthy appetizer or dish, in addition to a healthy dessert option. When you know you have healthy food options, you will be less likely to overindulge on unhealthy items. If you are going to travel, make sure to plan ahead by bringing healthy snacks. 

Fill Up On Vegetables

Holiday spreads tend to showcase an assortment of carbs, proteins, and high-calorie desserts. Try your best to load up your holiday plate with as many vegetables and fruits as you can. Not only are they naturally rich in various nutrients, but they are also much lower in calories than other dishes. That doesn’t always apply, especially if you eat green bean casserole and candied yams. When we say “veggies,” we mean fruit salads, leafy greens, carrot sticks, and other sautéed root vegetables. 

Prioritize Your Favorites

There are seasonal treats that everyone looks forward to during the holidays. Maybe your vice is a slice of pumpkin pie or grandma’s homemade cinnamon rolls. There is nothing wrong with a small indulgence, but the trick is choosing the things you truly want to enjoy. If you say “yes” to everything, you are not doing yourself, or your diet efforts, any favors. Use this time of year as an opportunity to prioritize what you love and be strategic about it. That is especially true if you line up at the holiday buffet!

Track Your Calories And Macros

This sounds like an unpleasant chore, but you should keep track of your food intake because treats and alcohol are aplenty this time of year. It is very easy to go overboard with food, but paying attention to how much you consume is the best way to hold yourself accountable. When you input the information into your calorie counter, the results may surprise you. Small indulgences, such as a peppermint mocha latte, can affect your weekly average. Track your daily intake and use weekly averages to help determine whether you are sticking to your diet or not. Don’t punish yourself if you go a little overboard; rather, do your best to get back on the horse and meet your daily goals starting the following day. 

Remember Your “Why”

Weight loss motivation is more powerful than you realize. Remembering why you started your diet in the first place may be all it takes to keep holiday eating in check. If you have a support system, lean on them because they may help you remember why you started your weight loss journey. Remembering your “why” doesn’t mean that you have to eat perfectly. It will, however, remind you to either exercise or balance your indulgence with some healthier options. Change is very difficult, especially in regards to eating habits, and you have to work constantly to maintain your diet. Don’t give up on yourself just because you encounter some obstacles. You are strong and can make the necessary changes to maintain your diet this holiday season.

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The post 5 Tips To Help You Stay On Your Diet During The Holidays appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.