Intuitive Eating Tips and Tricks: A Beginner’s Guide

Creamy Dreamy Hummus

Hummus is an instant snack hack if you're trying to eat a high-protein diet – this $3 one from TJ's boasts a "thick, rich, and exquisitely creamy" texture. Slap it on a wrap or dip in some veggie sticks to give your meal a nice boost.

Vegetable Root Chips

These veggie root chips make a deliciously healthy swap for your traditional potato chips as they're packed with fiber and plenty of color to enjoy!

Organic Super Bread

Though you might not guess it at first glance, this loaf contains whole wheat flour, organic rye flour, organic rolled oats, organic millet, organic pumpkin seeds, organic flax seeds, organic sunflower seeds, organic carrots, organic dried apple, and organic dried banana – that's a mouthful! If your 2025 goal is to eat more whole foods without sacrificing a ton of familiar foods, this is the bread for you!

Cut Sweet Potatoes

These 'taters come already cut, so all you gotta do is toss 'em in some olive oil and spices, bake on a sheet pan, pair it with a protein, and voila! Dinner is served.

Organic Dried Ataulfo Mango Slices

These mango slices make a great healthy snack to enjoy on the go. They taste just like candy, except without all the excess processed sugar.

Solid White Albacore Tuna

Protein fiends already know what's up with canned tuna. It's the perfect base for tuna salads, wraps, and bakes. Plus, one can goes for just $2 at TJ's – stock up!

Caesar Broccoli Bake Kit

This pre-made kit makes getting a side dish on the table super easy and healthy. It comes with all the fixings, like Caesar dressing, crouton crumbs, and Parmesan cheese.

10 Minute Farro

Traditionally, farro takes anywhere from 30 to 45 minutes to fully cook. This bag of Trader Joe's farro defies all tradition and is ready in just 10 minutes! The whole grain is really rich in protein and fiber, so you know you'll be eating healthy when you choose to chow down.

Vanilla Bean Whole Milk Greek Yogurt

Greek yogurt is *the* breakfast hack to rule all breakfast hacks. It's high in protein, plus is typically packed with plenty of probiotics to keep your gut real healthy. Enjoy a heaping scoop with some fresh (or frozen) fruit, granola, and honey to get a tasty start to the day.

Rainbow's End Trail Mix Bars

Healthy snacks can be really hard to track down at TJ's, especially since they have so many sinful goodies on their shelves. Luckily, these trail mix bars exist, bringing a yummy medley of oats, nuts, raisins, and chocolatey bits to satisfy that sweet tooth without weighing you down during the day!

Carb Savvy Tortillas

If you're set on watching your intake of carbs, these tortillas are a must-have. They contain 21% of your daily recommended value of fiber (6 grams each) according to TJ's, and make an excellent addition to wraps, quesadillas, or just as a snack.

Organic Brown Rice Cake Thins

These rice cakes may be thinner than most, but they still boast an enjoyably dense texture, perfect for layering on some peanut butter and banana for an easy, fulfilling snack.

Pulled Chicken Salsa Verde

This fully-cooked chicken is ideal for people seeking a convenient, time-saving meal. The salsa verde flavoring instantly qualifies them for delicious tacos, quesadillas, burritos, burrito bowls, nachos – the list goes on! Just pop it in the microwave for 4 minutes, and boom – time to eat!

Perfect Bar Peanut Butter Protein Bar

This protein bar is called the Perfect Bar because it's literally perfect. The sweetness is at just the right level, the texture is so satisfying, and the high protein content (17 grams) fills you up easily if you're seeking a substantial mid-day snack.

Classic Greek Salad

With this ready-made salad kit, you won't have to think too hard at all about what you're having for a healthy lunch. Feel free to grab 5 at a time, because you will be hooked. Add some chicken or salmon on top to bulk it up with extra protein!

Stir Fry Veggie Blend

Why pick up 5 or more individual ingredients for stir fry when you can just grab this $3 bag, cook it, and call it a day? We highly recommend cheffing this up with TJ's Soyaki sauce and your protein of choice.

High Protein Organic Tofu

One serving of this tofu contains 14 grams of protein, which is higher than what you can typically find elsewhere. Plus, it's certifiably organic, so it's always gonna be clean eating-friendly.

Organic Tricolor Quinoa

Quinoa makes an impressive grain base for bowls and salads. This one boasts a healthy mix of white, red, and black quinoa for some good variety!

Crunchy Curls

These 100% vegan bites are the ultimate movie snack and are way healthier than your average bag of theater popcorn. They're made with lentil flour and potato starch for a superb texture every time.

Organic Brown Rice & Quinoa Fusilli Pasta

This organic, gluten-free pasta delivers 4 grams of protein and 2 grams of fiber per serving, making each meal nutritious as ever.

What causes cramps when someone is PMSing or on their period?

Consider yourself lucky if you don't struggle with PMS — I'd honestly love to trade places with you for a day. According to the Office on Women's Health, almost three in four women say they experience PMS, and the National Institutes of Healthnotes that one in ten women deal with painful period cramps every month. In other words, some of us are genuinely struggling to function without really understanding why we're in so much pain. What gives?

"Cramps, or dysmenorrhea, occur due to the release of chemicals called prostaglandins during menstruation. These chemicals cause the uterus to contract in order to shed its lining," Dr. Margolis says. What people tend to feel is the result of contractions" becoming "too intense," thus causing them to "cut off blood flow and oxygen to the surrounding muscle tissue, leading to pain." Dr. Margolis also wants you to know, "The higher the level of prostaglandins, the more severe the cramps are likely to be."

If that sounds painful, just know it is! I never thought about the actual process our bodies go through during menstruation, so understanding that better makes me want to be kinder to be my body. Still, does this mean cramps are normal?

Are period cramps normal?

Dr. Margolis says that period cramps are "a normal part of the menstrual cycle for many people." He explains that "mild to moderate cramps" typically occur towards the beginning of your period, as your uterus is contracting. IDK about you, but it's definitely nice to know that cramps are a part of the process and they don't necessarily mean anything's wrong. However, this doesn't mean you should ignore severe pain.

"If the pain is severe and disrupts daily life, it might indicate an underlying condition that requires medical attention," Dr. Margolis says. Only you know the level of pain you're able to handle monthly, but there are definitely some key factors that can help you identify what is considered "abnormal" when it comes to your period cramps.

When are severe period cramps considered abnormal?

"Severe cramps that are unmanageable with over-the-counter medications or last for an extended period may indicate underlying health issues," Dr. Margolis continues. Based on his experience, these conditions can be "fibroids, endometriosis, polycystic ovary syndrome (PCOS), or pelvic inflammatory disease (PID)" which "often cause more intense pain."

Prior to my painful period cramps returning, I underwent Laparoscopy surgery in 2019 to rule out endometriosis as the culprit for unbearable cycles. My OBGYN didn't find that, but she discovered a large fibroid nestled in the side of one of my uterine walls which needed to be removed.

Some of the signs Dr. Margolis says you need to pay attention to are:

• Heavy bleeding
• Irregular periods
• Pain during sex
• Bleeding between periods

If you notice these symptoms, Dr. Margolis implores you to consult with your doctor about them. Truthfully, it took years for someone to take my pain seriously, so I also recommend you keep advocating for yourself if you're dealing with cramps that feel abnormal.

What's the worst thing to eat before your period?

Here comes my favorite topic — food! I love eating all kinds of food, but I'm having to relearn how to balance hormones all over again. Between that and my digestive system, I know my undisciplined eating is the root cause of painful period cramps, but I've forgotten what I should be avoiding.

Dr. Margolis says, "Highly processed foods, sugar, and salty snacks should be avoided. They can increase inflammation, contribute to bloating, and worsen cramps. Caffeine and alcohol can also dehydrate the body and lead to more discomfort during menstruation."

I feel like your jaw just dropped in disbelief because most of the things that make periods so painful taste so good. I mean, who doesn't love snacks, coffee, and yummy cocktails? Sigh...as much as we may love or crave them, they're not always the best things to indulge in when we're already going through so many bodily changes.

What foods should someone eat to lessen painful period cramps?

But, there's things we can do to lessen our chances of suffering every month. Dr. Margolis says, "Anti-inflammatory foods are particularly helpful for reducing period cramps." He says these include the following:

• Leafy greens like spinach and kale, which are high in magnesium and calcium
• Fatty fish such as salmon or sardines, which are rich in omega-3 fatty acids that help reduce inflammation
• Nuts and seeds that contain magnesium, which can relax muscles and reduce pain
• Fruits like bananas and berries, which provide antioxidants and potassium, aiding in muscle relaxation and inflammation reduction
• Whole grains that are a good source of fiber and help regulate blood sugar, preventing spikes that may worsen cramps

Is it actually possible to avoid sugar before and during your period?

Sugar is in a lot of things we eat and drink so I asked Dr. Margolis if there's a way to avoid it altogether. He says, "It’s challenging, but not impossible to avoid sugar entirely. Cravings for sugary foods often increase due to hormonal fluctuations during the menstrual cycle." I don't know about you, but I always crave specific things like sugary juice, muffins, or cupcakes right before and during my period. It's like my brain knows they're going to cause more harm than good, but my hormones demand them.

As a replacement, Dr. Margolis believes "reducing sugar intake by opting for natural sweeteners like fruits or healthier alternatives like dark chocolate can help curb cravings." Also, there's more benefits to putting down the artificial stuff. "Cutting back on sugar may also help in managing inflammation and stabilizing mood and energy levels during your period," says Dr. Margolis.

1. Actually Use Your Planner In 2025

We're not buying pretty planners just so they can collect dust on our desks or coffee tables anymore. Corry Frazier and Melissa Pepin want you to get serious because they feel "it starts with planning." They don't mean the kind you eventually flake on either.

"Effective planning is key to maintaining balance and reducing burnout. Whether you're mapping out tasks, meetings, or events, dedicated time for preparation ensures focus and reduces stress," they say. In other words, "the more intentional you are in planning, the more productive you'll be," according to them.

Ever since I've been blocking out my tasks by hour in planner, I've been able to get more done without feeling overwhelmed by splitting my time between writing and being in mommy mode. Frazier and Pepin suggest that you "set weekly planning sessions" that consist of "30-60 minutes each weekend to map out your upcoming week."

This eventually "reduces decision fatigue, fosters a sense of control, and helps you start Monday with clarity and purpose," they add. Yes, this is a sign that you'll be breaking up with the dreaded 'Sunday scaries' if you follow their advice. "You'll feel proactive and grounded rather than reacting to the week as it unfolds," they agree.

2. Embrace A "Fake Commute" When Working From Home

One of Kayla Baum's tips is to switch up your routine if you're a remote worker. Rolling out of the bed at the last minute before logging on for work sounds appealing until you realize you're uninspired by your days. But, what is a "fake commute?"

"It mimics the structure of a traditional commute to establish a boundary between work and personal life. This could mean taking a walk around the block, doing a 10-minute guided meditation, or even just changing clothes at the end of the day," Baum mentions.

Based on her experience, she's found that "it works because it provides a psychological buffer, helping to separate work and home life." She feels it's "crucial for positive mental health and boosting productivity at work (and at home)."

You can also create a separate work space that's not in your bedroom to get work done! That's helped me tremendously so I'm not sleeping and working in the same area.

3. Focus On High-Impact Tasks

Similar to planning your work days as best as you can, Frazier and Pepin want you to "prioritize the tasks that align with your goals." To minimize distractions, they want you to ask yourself:

• What is the most effective use of my time right now?

4. Stop Making Daily Decisions Hard

Tasks like your morning routine or figuring out what you'll eat don't have to take up a chunk of your time anymore. "Use productivity hacks, such as pre-planning meals or laying out weekly outfits," suggest Frazier and Pepin. They feel that "small routines like this eliminate unnecessary choices" to "make mornings smoother."

According to them, it's "especially helpful for families juggling multiple schedules." I couldn't agree more because I've spent so many frazzled mornings trying to make decisions about what myself and my toddler would wear or eat instead of planning them. With the help of my fiancé, we've cut so much time in half by being prepared ahead of time instead of 'winging it' before work.

5. Understand What Your Boundaries Are And Set Them

Worried that you'll be considered 'mean' if you tell your manager or coworkers what your boundaries are at work? Depending on your environment, it's 100% understandable. However, you're human and there's no reason you should be over-performing to your detriment. Frazier and Pepin say, "Set boundaries and communicate clearly. Adopt Brené Brown's mantra: 'To be clear is to be kind.'"

They encourage you to not only "be upfront about your schedule to manage others' expectations," but it's also so you can "avoid over-commitment." Say it with me: I will not make false promises just to appease others. Why?

Frazier and Pepin say, "Don't be afraid to say no to side projects or anything that doesn't align with your goals."

6. Ignore Emails Sent After Your Work Hours

I've been guilty of sending an email after work to acknowledge that I saw something, but I never expect other people to feel obligated to respond until the next business day. On the flip side, I've felt pressured to answer something that feels timely and I've gone to sleep thinking about the sender's potential follow-up email.

"Just because a coworker chooses to work late at night doesn't mean you must answer. One helpful trick is to include your working days and hours in your signature, explaining that responses may be delayed outside of those times," Frazier and Pepin say. They even have a prompt you can use if you're not sure what to type:

• "My working hours are [Your Working Hours, e.g., 9 AM - 4 PM ET]. Please note that these may differ from your local time zone. I appreciate your understanding and will respond to emails during my working hours."

I can't wait to start utilizing this...for research purposes only 👀.

7. Please, log off from work when it's time.

Unless you're scheduled to work late, take the time to log off from work and not think about it until the next day. Baum says, "Commit to fully logging off once the workday ends—no 'quick email replies' or sneaking in work over the weekend." I'm eyeing you Ms. "I just need to send a quick email" while you're on vacation or spending time with your significant other.

Baum says creating this separation works because "fully disconnecting allows your mind to reset and recharge" which ends up "making you more efficient, creative, and focused during actual work hours." According to her, you'll eventually "improve personal well-being" and "enhance long-term work performance."

As soon as my work day is over, I make a beeline for the shower so I can decompress. After that, I take my time with my skincare routine and keep my phone out of reach so I'm not tempted to look at anything work-related. I'm not always successful, but I've noticed a difference in my mood since making this shift.

8. Speak Up When You're Feeling Overwhelmed

And if you're 100% drained because you've been trying to tackle work tasks during and after hours, Frazier and Pepin want you to speak up. "If you're feeling overwhelmed with your workload, approach your manager with honesty and a focus on solutions," they suggest. Here's another prompt of theirs you can use:

• "I've been noticing that my workload has extended beyond regular hours, and maintaining balance is becoming challenging. Could we discuss prioritizing tasks or adjusting expectations to ensure I can deliver quality work without compromising my well-being?"