This Yoga Routine Changed My Life In Ways You Cannot Imagine

What Is Nutrition?

Nutrition is your body's process of using the food you consume to maintain your health. When your food has the nutrients that your body needs, you're able to have energy and repair tissues. Healthy food improves every area of your body (your teeth, hair, skin, heart) but it can also help you think more clearly and improve your attention span. And when you feel better and think better, you'll be able to live better too.

Is Nutrition Different For Each Body Type?

The short answer is yes, nutrition is different for everyone based on their body types. Different bodies will require different levels of vitamins, minerals, and nutrients based on health conditions, exercise, or dietary restrictions. It can also change over time! If you're thinking about making a change to your nutrition, make sure to speak with a doctor or nutritionist so that you're still getting the nutrients that your body needs.

What Are The Best Foods To Pair Together?

Pair foods from different groups to maximize the nutrition you consume in one meal. When making a plate of food, try and add a fruit, vegetable, grain, protein, and dairy product so that you're consuming different vitamins and minerals.

Another good rule of thumb is to make your plate as colorful as possible instead of always eating foods that are the same colors. Since different shades represent the different nutrients and vitamins in the food, a colorful meal means you're getting a variety of health benefits.

Do We Actually Need Carbs?

Yes, we do need carbs! But that means more than just bread and pasta. Fruits, veggies, and dairy products all have carbs, and the fact that there are so many sources is good because when your body breaks down carbohydrates, they turn into the energy that your body uses up.

What Does Counting Macros Mean?

Counting macros means that you're tracking the macronutrients you consume (protein, carbs, and fat). When you keep track of them, you focus on getting the right balance to meet your fitness goals. Again, if you're thinking about changing up your eating habits, consult a pro!

What Are The 5 Basic Nutrients?

Basic nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water, all of which are important for different reasons. Proteins help with your body tissues' growth and maintenance, while carbs provide your body with energy and your brain with fuel. Fats help your body absorb vitamins, which help with growth and development, minerals can help with your body's muscle contraction, and water is important for just about everything that your body does.

How Can I Start Eating Healthy?

Eating healthy is definitely a big part of maintaining a healthy nutrition, and that starts with your meal planning and your snacks. One of our favorite tricks is to use the 4-3-2 Rule while we grocery shop so that we know our fridge has fruits and veggies throughout the week. And instead of waiting to cut up your veg when you're hungry, cut and prep them at the beginning of your work week so that you have snacks at-the-ready to eat whenever you want.

Our other favorite hack is grocery shopping on a full stomach — it helps us stick to our list and focus on what we actually want to get instead of grabbing everything we see on the shelves.

Why Am I Always Hungry?

If you're always eating snacks that aren't filling (a handful of potato chips on their own won't cut it!) or you aren't eating the right kinds of meals, there's a chance you're always hungry. Not only can a balanced, consistent diet help the way that your body functions, but it can also help you feel less hungry throughout the day because you're giving your body what it actually needs.

It's also important to learn to listen to your body's cues so that you know what your body is craving. Eating smaller meals and snacks throughout the day can prevent that cycle of eating a huge meal that fills your stomach, and then feeling famished a few hours later. Check out our piece on Intuitive Eating to learn more.

What Is Gut Health?

Your gut includes your stomach and your intestines, and its job is to break down food for its nutrients and vitamins. Gut health can also strengthen your immune system and reduce any inflammation in your body.

How To Improve Gut Health?

Beyond eating a balanced and nutritious diet with plenty of fruits and veggies, probiotic foods like yogurt and sauerkraut can help your gut produce the good bacteria it needs to stay balanced. More sleep and less stress can also improve your gut health.

What Are Probiotics?

Probiotics are bacteria that help your gut stay healthy by balancing bacteria and improving both digestion and nutrient absorption. They can also help reduce the risk of diabetes and obesity, and reduce the symptoms of conditions like IBS.

What Is A Food Sensitivity Test?

A food sensitivity test is a tool that identifies reactions that your body has to certain foods to diagnose whether you have an intolerance or sensitivity to them. It usually uses a blood sample to measure your response to proteins.

Do Probiotics Help Acne?

Probiotics can be beneficial for people who have acne since it can reduce inflammation, which is something that can make your acne worse.

Do Probiotics Stop Diarrhea?

They might not be able to entirely stop diarrhea totally, but probiotics can help calm it by restoring balance to the bacteria that's found in your gut.

Do Probiotics Help With Infections?

Probiotics can help with certain infections by fighting off the bad bacteria in an infection with good bacteria.

Do Probiotics Cause Bloating?

Since it reduces inflammation, probiotics can actually help bloating instead of irritate it.

How can I tell if I'm bloated?

Before I became a mom, it was easy for me to recognize the immediate signs of bloating. I only experienced it during PMS and the week of my cycle, but it always went away for a few weeks. Not only that, I used to be able to pinpoint which foods were the culprit of horrific period cramps and the inevitable gassiness that seemed to make my cycles 10x worse. Now, things are up in the air and I'm joining the ranks of other curious women who want to know what's considered bloating.

Dr. Connor says, "There are various symptoms a woman may experience if she’s bloated. Bloating may make you feel like your stomach is tight or full and can cause abdominal pain, swollen/distended stomach, flatulence, belching, and/or stomach cramps. It’s not uncommon to experience multiple symptoms of bloating at once."

I don't think I need to mention just how uncomfortable things can feel when experiencing multiple bloating symptoms.

What triggers bloating symptoms?

I mentioned my daily cycle as one of the reasons I knew I used to experience bloating, but there are more things that can trigger it. "Bloating occurs when your gastrointestinal or digestive system(s) are filled with gas or liquid and there are six common potential causes," says Dr. Connor.

She lists having gas as one of the first reasons. "It’s normal to experience symptoms of excess gas, especially after eating and/or drinking as you may have also swallowed small amounts of air. Certain factors may increase the likelihood that you experience bloating after eating, such as chewing gum, drinking carbonated beverages, and/or eating or drinking too fast."

Hearing this reminds me of the moments I was told to slow down when eating my food as a little girl.

There's also the chance that you have a food intolerance. I only speak for myself when I say that I'm only able to consume dairy in small increments and tomato sauce? Well, I can just forget that because lately my stomach skips bloating and heads right to nausea. What gives, you ask?

Dr. Connor says, "You can experience bloating if your digestive system has trouble breaking down certain foods. Common food intolerances that can lead to bloating include lactose intolerance, gluten intolerance, and/or fructose intolerance." Feeling mind-blown about possibly having a fructose intolerance? Same here, but Dr. Connor explains what happens when our body breaks down certain foods.

"There are also chemicals found in particular foods that can increase the chances of bloating after they’re ingested, including histamine (found in wine and cheese), caffeine, alcohol, sulfites (found in beer and wine), and monosodium glutamate (MSG – found in ripe fruit and cured meat)," she says.

If you're hearing someone play the world's smallest violin, it's me mourning the fact that my two greatest loves — wine and cheese — may not be the best things to consume together.

I can say it's been a while since I've been constipated, but only because my doctor all but demanded that I start taking probiotics and eating more probiotic-rich foods. Still, it always sucks when constipation happens which explains the bloating that tends to follow.

"When your large intestine absorbs too much water from your stool, it becomes harder and more difficult to pass. The resulting buildup of stool in your colon can lead to bloating, swelling, and stomach/abdominal pain, and you’re particularly susceptible to constipation if you’re not getting enough fiber, water, or exercise. Changes to your daily routine or an increased level of stress can also contribute to constipation and bloating," says Dr. Connor.

Somehow this is oddly comforting to know that stress can also be a culprit.

Like I mentioned before, starting your period is one of the reasons you can experience bloat. What Dr. Connor says next will occupy a space in your mind if you're never considered what happens during that special time of the month.

"Certain hormones, like estrogen, can cause your body to hold onto water, which can cause swelling in the abdomen. Estrogen can also interact with progesterone in your digestive system, leading to increased gas in your intestines. Bloating prior to your period may also be caused by the increase in volume in your uterus just before your period starts," she says.

I've been prescribed different medications after two of my surgeries and found that I experienced unusual bloating that led to horrific cycles. Dr. Connor says there's a reason why certain medications or supplements can cause this to happen.

"...fiber supplements can cause bloating or constipation when the supplement isn’t taken with enough water. Other medications that can lead to bloating and/or constipation include opioids like hydrocodone or oxycodone, non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen, iron supplements, and antihistamines like Benadryl," she offers.

Although I no longer take Benadryl, I can confirm I experienced a ton of bloating when trying to combat my allergies.

Lastly, Dr. Connor says there could be underlying medical reason you're experiencing bloating. "People living with gastrointestinal diseases like Celiac Disease, an inflammatory bowel disease such as Crohn’s or ulcerative colitis, or irritable bowel syndrome are more likely to experience bloating, excess gas, and constipation."

She also says, "Underlying liver disease or cancers can also cause bloating in the abdomen, which is why you should talk to your doctor if you are experiencing prolonged symptoms associated with bloating, or if you’re having any additional symptoms such as vaginal bleeding, or pelvic pain, blood in your stool, difficulty swallowing, or any excess fatigue or unexplained weight loss."

What are some ways to reduce bloating in general and during PMS/menstrual cycles?

Dr. Connor says managing bloating can depend on what's triggering your symptoms. It's always best to schedule an appointment with your doctor if you concerned about your digestive health, but there are things you can do at home to provide some relief.

"At-home solutions include over-the-counter (OTC) medications like Gas-X or antacids that can be taken together or separately. Probiotics can also help reduce gas and restore the balance of bacteria in your digestive tract. Herbal remedies like peppermint, chamomile tea, or turmeric, can aid digestion, and peppermint oil can help relax muscles in the stomach that aid in the passing of gas."

She also suggests that you increase your fiber intake, incorporate exercise in your routine, and stay hydrated.

Y2K — In Theaters December 6, 2024

Remember that Y2K crisis at the turn of the millennium? This December movie, which follows two high school juniors who crash a New Year's Eve party, reimagines it as a full-blown disaster — blood, guts, and all.

Y2K stars Jaeden Martell, Rachel Zegler, Julian Dennison, The Kid Laroi, and Fred Durst.

Mary — On Netflix December 6, 2024

Get a new look at one of the most famous women in the world when Mary drops on Netflix next month. This movie will give you a whole new look at the titular heroine's life — from being forced into hiding to running for her life, all to protect her baby son from a murderous king.

Mary stars Noa Cohen, Ido Tako, Stephanie Nur, Susan Brown, Ori Pfeffer, Eamon Farren, Hilla Vidor, Mili Avital, Gudmundur Thorvaldsson, Dudley O’Shaughnessy, Keren Tzur, Mehmet Kurtulus, Mila Harris, and Anthony Hopkins.

Another December movie that will have you looking at motherhood differently is Nightb—ch, which follows Amy Adams character's life as she becomes a mother...and becomes convinced she's also turning into a dog.

Nightb—ch stars Amy Adams, Scoot McNairy, Arleigh Patrick Snowden, Emmett James Snowden, Zoë Chao, Mary Holland, Archana Rajan, Jessica Harper.

F Marry Kill — On Digital December 6, 2024

We all know dating apps can be a really horrifying experience, but when true-crime lover Eva starts to believe one of her three dates could be the “Swipe Right Killer," she finds herself in a life-or-death situation.

F Marry Kill stars Lucy Hale, Samer Salem, Virginia Gardner, Jedidiah Goodacre, Brendan Morgan, Brooke Nevin, and Bethany Brown.

A Nonsense Christmas With Sabrina Carpenter — On Netflix December 6

If you're still singing "Nonsense" by Sabrina Carpenter, then this December movie (er, holiday special) is for you. Not only will the popstar perform tunes from her fruitcake EP, but she'll be joined by special guests as well!

A Nonsense Christmas With Sabrina Carpenter stars, you guessed it, Sabrina Carpenter.

Maria — On Netflix December 11, 2024

Angelina Jolie's newest film follows iconic performer Maria Callas. After a glamorous, albeit difficult, public life, Maria moves to Paris for some quiet — and must confront her identity, her past, and her future in the process.

Maria stars Angelina Jolie, Pierfrancesco Favino, Alba Rohrwacher, Valeria Golino, Kodi Smit-McPhee, and Haluk Bilginer.

Kraven The Hunter — In Theaters December 13

Despite the fact it's coming out around the holidays, Aaron Taylor Johnson's new December movie is not for kids. The flick follows the titular Kraven as he morphs from the son of a gangster to the brutal and fearsome villain comic fans know so well.

Kraven the Hunter stars Aaron Taylor Johnson, Ariana DeBose, Fred Hechinger, and Russell Crowe.

Carry On — On Netflix December 13

One TSA agent is in for a less-than-jolly holiday when he's blackmailed by a traveler hoping to bring a very dangerous package into the airport on Christmas Eve.

Carry On stars Taron Egerton, Jason Bateman, and Sofia Carson.

Not only is this Lion King sequel giving us a brand new look at a classic story, but it also marks Blue Ivy Carter's acting debut! The movie tells the story of how Mufasa began his journey as an orphaned cub and how a run-in with royal heir Taka changed everything.

Mufasa: The Lion King stars Beyoncé Knowles-Carter, Aaron Pierre, John Kani, Seth Rogen, Billy Eichner, Donald Glover, and Blue Ivy Carter.

Nicole Kidman's new December movie will add some spice to your holiday, thanks to an affair with her character's much-younger employee. Is it getting hot in here?

Babygirl stars Nicole Kidman, Harris Dickinson, Sophie Wilde, and Antonio Banderas.

If you're still laughing about the Timothée Chalamet lookalike contest, then you'll definitely want to show up to see this flick, which stars our favorite Timmy as Bob Dylan during his historical move from folk to rock'n'roll.

A Complete Unknown stars Timothée Chalamet Monica Barbaro, Elle Fanning, Edward Norton, Boyd Holbrook, and Nick Offerman.