Self-Care | Live Happy

5 Ways to Cope With a Terrible Day

Have you ever had one of those days when absolutely everything seems to be going wrong? If you’re human, you’re probably nodding your head or responding to the screen with a resounding, “Yes!” We’ve all had the mornings when traffic is at a standstill, the nights when you come home after a long day and find yourself in a fight with your partner, the days when you feel under-appreciated, aggravated, upset and physically drained at the end of the day. On these days, it’s tempting to host your own personal pity party. But instead, we see it as an opportunity to put into practice some of the amazing skills and tools we’ve been learning about choosing happiness and turning negative thinking around—if not into a cheery mood—at least into a neutral, rational one. 1. Focus on your strengths. One of the best things we can all do is focus on our strengths rather than deficits. In the midst of a bad day, you’re probably not thinking about all of the skills, talents, and positive traits you possess, but honing in on these can be an excellent way to elevate your mood and focus more on what’s positive in your life. Want to identify some of your strengths? Check out the VIA Survey of Character Strengths. Knowing your strengths and possibly putting them to use will help you feel more empowered—even in the midst of a terrible day. 2. Embrace gratitude We say this a lot, and that’s because gratitude is a powerful tool for rerouting your mood. Instead of focusing on what’s going wrong or what you lack, focus on what you have in your life and what’s going right. Studies have shown that those who consistently practice gratitude experience more positive emotions, more pleasure and more happiness. Say thank you to those around you, write a thank you note or make a list of what’s going right in your life. 3. Make a positive connection When you’re having a bad day, it might feel tempting to withdraw from the world and avoid interacting with others, but one of the best things you can do for yourself is connect with other people. Spending time with those you love—particularly those who are positive influences on your life—can provide a great mood boost. So when you’re struggling with a bad day, make a plan to meet a friend for coffee, go out on an impromptu date with your partner or take a break from work to chat with a favorite colleague in the break room. 4. Take a break from social media On a tough day, it can be helpful to limit time spent on social media. When you look at sites like Facebook, Twitter and Instagram, you’ll typically only see the best versions of people sharing their happiest moments. When you’re having a really hard day, these images can make you feel even worse. Take a time out from social media and you’ll cut down a bit on your FOMO feelings. 5. Get physical When your mind is racing with all the negativity, one of the best ways to get out of the rumination cycle is to do something physical. Get back in touch with the present by practicing yoga, going for a run … the possibilities are endless. If you don’t have time (or energy) for exercise, try a simple walk around the block to clear your mind. Focusing on something physical can be a great way to bring you out of a cycle of negative thinking and it will give you a boost of positivity on a really tough day. Dani DiPirro is an author, blogger, and designer living in a suburb of Washington, D.C. In 2009, she launched the websitePositivelyPresent.comwith the intention of sharing her insights about living a positive and present life. Dani is the author ofStay Positive,The Positively Present Guide to Life, and a variety ofe-books. She is also the founder of Twenty3, a design studio focused on promoting positive, modern graphic design and illustration.

5 Unhealthy Spending Habits and How to Fix Them

Self-Care

Are You Guilty of These 5 Unhealthy Spending Habits?

Financial stress can send us on an emotional rollercoaster that makes even the most even-keeled and happy of us feel distressed and out of sorts. As adults we are expected to somehow know how to handle money, yet few of us have been properly taught how to manage it correctly. How you feel about money comes largely from your childhood experiences—baggage you have accumulated, and skills and habits (both good and bad) that you’ve picked up along the way. While many financial problems are outside our control, you empower you to feel more in control of your finances by using the resources available to you. In addition, you can identify your self-defeating spending habits and find a way to stop them. Do you find yourself engaging in any of these habits? 1. Burying your head in the sand Do you willfully avoid thinking about money? Do you let bills pile up, engage in reckless shopping when you know you don't have the funds or avoid looking at bank statements because you don't want to see what's there? 2. Filling the hole Some people spend money compulsively as a way to fill a void. That void could be caused by any number of things, from a bad day to a bad marriage. If you indulge in this kind of spending, you'll quickly learn that the hole can never be filled with anything you can buy. You'll be much better off investing in sessions with a qualified therapist who can get to the root of what's bothering you (and in the end you'll save yourself a lot of money). 3. Using money as a weapon You have a spouse whom you know will get angry if you spend big bucks on a "frivolous" night out with the guys, but you do it anyway, without calling her, twice. This is a not-so-passive aggressive way of using money as the weapon. Or, a spouse or parent might be unreasonably tight with money, using it as a means to control the other person. This, too, is an example of using money as a weapon. 4. Penny-pinching Being thrifty is usually a virtue, but it can become a pathology when you have such a fear of losing money that you hold onto every penny, putting unnecessary stress on your own life and those around you. Sometimes it makes sense to buy new clothes or new furniture. Maybe you don't need to wrap those dinner rolls in a napkin; just leave them on the table—you won't starve. You only live once; it's OK to treat yourself to a few beautiful new things. 5. Digging the hole deeper Let's say you know your expenses have already exceeded your income for the month. If you are the kind of person who thinks in extremes, you might say, "Well hey, in that case, why not just go all out and blow the rest on a cruise to the Bahamas!" Turns out, not such a good idea. Read more: Acts of Thanksgiving And now for a little bit of help. Here are five ways to improve your financial health and become more balanced if you find yourself on the road to financial disaster: 1. Check in with reality The mathematics are pretty simple: How much do you need to live each month and how much do you actually have? Do you need to earn more money in order to be able to pay for the lifestyle you have (or want)? Or do you need to cut back on spending? 2. Recovery Do traumatic experiences from your past negatively impact the way you spend or save money now? Get help so you can work through those underlying problems. You can’t change the past but you can take control of your finances in the present and future. 3. Prevention We're not saying you have to be obsessed with money, watch CNBC all day long or count every penny, but you need to be aware of your finances and have a plan if things change. Are you prepared if you should suddenly have a big expense such as a home repair? Are you prepared for something bigger like the loss of your job or your spouse's job? If at all possible, make sure you have a safety net. 4. Education Stay informed about your own finances as well as the financial world. If you don’t have skills to manage money, educate yourself—you can build those skills. You will find an abundance of websites that offer free resources on financial literacy: MyMoney.gov was developed by the federal government to increase our financial know-how. 360 Degrees of Financial Literacy is a non-profit resource put together by the national association of CPAs. The financial behemoth Visa offers its own free advice at Practical Money Skills 5. Support and resources Reach out for help when you don’t know how to manage things. If you just need a little support or information, you can start by turning to a knowledgeable friend, picking up a book by someone like Suze Orman or speaking to someone at your bank. Sometimes it may be a matter of consolidating and paying down debt, or you may even be considering bankruptcy. One low-cost resource is the non-profit National Foundation for Credit Counseling. In addition, the federal government has a website on choosing a credit counselor. If you're a student, you can also consult with a credit counselor or financial aid office at your school or university; they can often provide resources to help your resolve your challenges. Read more: 11 Steps to a Braver You Stacy Kaiser is a licensed psychotherapist, author, relationship expert and media personality. She is also the author of the best-selling book, How to Be a Grown Up: The Ten Secret Skills Everyone Needs to Know, and an editor-at-large for Live Happy. Stacy is a frequent guest on television programs such as Today and Good Morning America.

Self-Care

7 Steps to Loving Your Body

My concept of my body has gone from incredibly dark and downright deadly to a place of self-love and acceptance. I was obese as a child. Later, as a teenager, I countered this tendency by developing anorexia nervosa. (I battled the disease for five-years and there were times when the disease nearly won.) The idea that self-worth and validation could come from within was a foreign concept to me. Ultimately, this led to disappointment and terrible damage as I starved myself not only of nutrients but of kindness, compassion and self-care. During my recovery, I managed to break through the toxic misconceptions about body image that I’d been absorbing for my entire life up to that point. Now, with a wealth of personal experience and hard-earned knowledge under my belt, I want nothing more than to share what I've learned. Here are seven steps to self-acceptance and self-love that I know for sure: 1. Forget the idea that everyone has to like and accept you. Because it just won’t happen! None of us can please everyone, and when we become hung up on the opinions of others to define our worth, we’re fighting a losing battle. Concentrate on liking and accepting yourself, and you’ll find that others will follow suit. 2. Make peace with what’s on your plate. So many of us place emotionally loaded terms onto our meals like “bad foods” and “cheat foods.” Once we start associating a food with negative emotions, it’s hard to be around that food and not be triggered in some way. This keeps us locked in a cycle of fear/guilt/shame around food which, in return, perpetuates a cycle of negative body image. 3. Accept the shape of your body. Bodies are so beautifully diverse, and unfortunately when we see so many distorted and digitally altered bodies in the media, we lose sight of the fact that different people have different proportions. Self-love comes when we accept our body shape and work with it, rather than trying to fight against it. What's more, don't compare yourself to the girl in the magazine … the girl in the magazine doesn’t even look like the girl in the magazine! Work on embracing the differences in every body that make each body unique and beautiful. 4. Move with a sense of love and fun. When you view exercise as a punishment, it’s much harder to find the motivation to keep your body moving. Instead, find an exercise that makes you feel alive and gives you a sense of fun. Try something with lots of great music like Zumba, something mindful like yoga or a social activity like cycling in a group. Move your body because it feels good and all bodies love to move! 5. Stop trying to be flawless. So many women become so fixated on the idea of ridding themselves of their stretch marks, cellulite, wrinkles and flaws. But to be human is to be deeply flawed, and when you can see that all those little quirks about your body don’t detract from you—and are actually an awesome part of the story of you—suddenly, it becomes so much less important to keep shelling out your hard-earned money on procedures to “fix” yourself. 6. Forget the scale. Don't let that little number bully you. How you feel is a lot more important than how much you weigh. You know instinctively when you're not in a healthy place. When you feel good, energized and comfortable with yourself, that’s healthy. 7. Silence your inner critic. You know the nasty voice in your head that tells you that you’re not good enough, smart enough or beautiful enough? That voice is a liar. And unfortunately, the more you listen to it, the louder it gets until eventually you can’t even hear the positives about yourself over the negative din. The good news is that your inner critic can be tamed. With practice, using cognitive behavioral therapy or other methods, you can train your brain to counter the negative with an inner cheerleader. Anastasia Amour is a body image activist based in Australia. She is dedicated to giving women the tools they need to make peace with their bodies. Her debut book, Inside Out, is geared at women of all ages, shapes and sizes. Find Anastasia on Facebook, Instagram and Twitter.

“Belief,” filmmaker David Shadrack Smith

Self-Care

New Documentary Explores the World of “Belief”

Even if you don’t immediately recognize his name, it’s likely that you know the work of filmmaker/producer David Shadrack Smith. As founder of part2 pictures, he has been behind such compelling projects as National Geographic’s Hard Time documentary series and OWN: Oprah Winfrey Network’s Our America with Lisa Ling. Now he has taken on his most ambitious project to date. Belief, a series that airs for seven consecutive nights beginning Oct. 18 on OWN, looks at mankind’s eternal search to connect with something greater than ourselves. The series shows some of the rituals, practices and beliefs around the world that connect us to each other—and to a greater power. Narrated and executive produced by Oprah Winfrey, it was filmed in 33 locations and took three years to complete. We caught up with David to talk about this groundbreaking project. Live Happy: What made you want to take on this project? David: This is so clearly one of the ways to understand the world we live in. The quest for meaning, these questions—that’s what connects us as a species. When you start to break it down, you see we are so connected in the quest. We all want to answer the questions, ‘Who am I?’ and ‘Why am I here?’ I immediately saw the rich tapestry of the story. LH: How did working on this series affect you? David: I think in general it made me so much more compassionate and aware of how millions of people around the world engage with their beliefs … I realized that most people want to be the best possible version of themselves, and their beliefs are there to help them do that. It made me feel more connected to my fellow humans. LH: What do you hope viewers take away from the series? David: I hope they get a little bit of deeper understanding of our connection to each other. We are seeking a common goal: to be our best self, to raise our family well and to understand what we’re doing here. I hope their takeaway will be our connectivity and common goals. LH: Why do you think the time is right for a series like this? David: Timing is everything. In our first meeting, Oprah said, “Do you think we can change the world with this series?” We knew it was that important. At this moment, as technology and travel make more things possible, we are coming in contact with each other in ways that’s never happened before—and that’s leading to a lot of conflict, and a lot of awareness of conflict, which creates amplification of conflict. For this series to come into the world at this time is really important; we can step back and come at it from a singular human consciousness. LH: This was such an ambitious undertaking—did you accomplish what you set out to do? David: I was amazed that, through all of it, we really did deliver the series that we set out to make. [In the beginning] I didn’t know if we could pull it off. In this headline-grabbing world of conflict, it’s important to go deeper than our differences and discover what makes us the same. Listen to an expanded interview with David Shadrack Smith on our Podcast. View the trailer at www.oprah.com/belief

Self-Care

5 Positive Reasons for Saying No

It consists of just two little letters, but the word “no” can have a big impact on your relationships with others—and with yourself. Too much “no” and you can isolate yourself, creating a negative persona, and miss out on opportunities. Too little “no” and you might overbook your schedule and bring on too much stress in the process. Finding a balance between yes and no is key, but that equilibrium can only exist if you’re able to see both the positive and negative sides of saying no.It’s easy to see what’s wrong with saying no: It might hurt others’ feelings. It might create distance between you and your loved ones. It might leave you feeling guilty or regretful. It might limit opportunities. But there’s more to no than just negativity. Saying no can actually have a very positive influence on your life.Here are some of the reasons no can be a positive act that will lead to more personal fulfillment and better interactions with others.1. Saying no means you value your time.Saying no is the best tool you have for distancing yourself from negative people or situations. Remind yourself how valuable your time is, and you’re less likely to hesitate when it comes to saying no to something you really don’t want to do. Saying no requires a strong sense of self, but in the end, it will reinforce your emotional well-being.Read More: Friends With Benefits2. Saying no can be a brave act.No can be difficult to say without hedging or including an explanation. You might say, “I’ll have to think about it…” or “I’m not sure, maybe…” These phrases not only confuse others (is that a yes or a no?), but also dilute your own certainty about what you want. Consider each time you say no, without a hedge or explanation, to be a brave act of self-respect.3. Saying no means you know what you want.Rather than immediately responding to a question or a request, take time to ask yourself, "What do I really want?" Sometimes, for various reasons, we have to do things we don’t want to do. But if you find yourself constantly saying yes even when you don't want to, you should consider your own needs. You may build up resentment, which can damage relationships.4. Saying no means standing your ground.Some people won’t take no for an answer. They’ll urge you, cajole you, and come up with all kinds of creative solutions to make you say yes. These people are a challenge when you’re trying to make your life a more positive, productive place. When encountering won’t-take-no types, stand your ground and repeat your initial response. If you find yourself wavering, recall the reasons you chose to say no in the first place and consider how good you’ll feel if you remain true to yourself. You’ll find this fortitude carries over into other areas of your life.5. Saying no is sometimes saying yes.Every time you say no to one thing, you’re saying yes to something else. No means freeing up your time (and, in some cases, your emotional bandwidth) to engage in other, perhaps more positive, activities. If you feel badly for turning someone down, reframe your response, offering to do something another time that you want to do.It can be tough to say no. Many of us were raised to always be nice and say yes. Learning how to decline an invitation or request without feeling guilty is an essential aspect of living a happy life. The more you master the art of saying no when necessary, the easier it becomes to fill your life with activities and people who bring you true happiness. If you find yourself defaulting to yes more than you’d like, or you struggle with sticking to no once you’ve said it, come back to these five points and remind yourself of the positive power of no.Also by Dani DiPirro: 5 Tactics for Coping With Cranky PeopleDani DiPirro is an author, blogger, and designer living in a suburb of Washington, DC. In 2009, she launched the websitePositivelyPresent.comwith the intention of sharing her insights about living a positive and present life. Dani is the author ofStay Positive,The Positively Present Guide to Life, and a variety ofe-books. She is also the founder of Twenty3, a design studio focused on promoting positive, modern graphic design and illustration.

Self-Care

LifeMap: A GPS for the Soul

Life is a journey. You can follow the crowd, or you can challenge yourself by charting a more purposeful course. But how does one find meaning, while avoiding the obstacles and diversions along the way?Life Reimagined LifeMap™, the first research-based, step-by-step tool for navigating the path to personal fulfillment, is a kind of GPS for life’s transitions. Whether you’re asking, “what’s next?”and hoping to make a change, or looking to do more of what’s already working, the program offers the tools to achieve personalized well-being in a simple, accessible, small-steps process that is supported by the science of behavior change.Build your action plan, get coachedBeginning with free card-sorting exercises to help you create your own purpose statement, web-based LifeMap allows you to think about weighty topics in an accessible, fun way. Questions about who you want to be and what you want to have more or less of in your life lead to online tasks, video tutorials and reminders to help you stay on track.You build an action plan to achieve your goals around work, relationships and well-being. Feeling stuck? Trained guides and coaches are available to offer advice and encouragement. “All the top athletes and CEOs have coaches to encourage them and pick them up when they stumble,” says sociologist and Life Reimagined thought leader Christine Whelan, Ph.D. LifeMap makes personal coaching affordable for people of all ages, backgrounds, interests and income levels.Putting a plan into actionInterior designer Paige Lendrum Hill, 52, is using the program to navigate changes in her life, including a difficult divorce and a move last year from the Washington suburbs to St. Augustine, Florida, where she’s struggling to build a new client base for her company, Elysian Design Studio.“The exercises focus my attention and make me think,” she says. “I like that.” More specifically, Paige says, “I’m a bit of a procrastinator and need help with motivation and energy.” To that end, LifeMap’s action plan helped the designer set some energy-generating fitness goals and directed her toward specific programs.Inspiration and motivationOne of Paige's mentors is trainer Patricia Moreno,the creative force behind Sati Life, a training regimen that combines mental, physical, emotional and spiritual elements. After watching Patricia’s 10-minute intenSati video through LifeMap, Paige was hooked. “Patricia’s terrific—engaging and inspiring. I feel totally energized when I’m done,” she says.“The overall concept of LifeMap is great,” Paige says. “It’s thought-provoking and easy to manage, even if you’re not computer savvy. The program is not about giving you answers. It’s about coaching you to make good decisions for yourself based on your specific needs. LifeMap leads you down a path and helps you engage with your goals.”Read More about Life Reimagined and The Path to Purpose

Chocolate—and 6 Other Foods to Boost Your Mind and Mood

Self-Care

Chocolate and 6 Other Foods to Boost Your Mood

We all have our go-to pick-me-ups—a beat-pumping Zumba class, a Taylor Swift song on repeat, that scoop (or three) of ice cream. Everyone needs that little boost every now and then—and food is one of the best ways to get it. Studies have shown that what you eat has a significant effect on how you feel, so here are seven foods to grab first when it’s time for your next pick-me-up. 1. TURKEY You know that warm sensation of calmness and satisfaction after a hearty Thanksgiving meal? Well, that’s thanks in part to the amino acid tryptophan that’s found in turkey. Tryptophan stimulates serotonin production in the brain—the ultimate “feel-good” chemical that improves mood and evenregulates stress. Turkey is alsopacked with protein, which boosts energy and alertness levels. 2. WALNUTS Walnuts are a powerhouse of omega-3 fatty acids, and have been shown to boost mood and even feelings of self-worth. Sarah M. Conklin, Ph.D from the University of Pittsburgh found that adults who consumed higher levels of omega-3 fatty acids in their diet had higher volumes of grey matter in the area of their brain that controls emotion and mood. Not to mention, walnuts also improveheart health,cognitive function, andjoint maintenance. 3. LOW-FAT DAIRY Selenium is the star when it comes to low-fat dairy products. A mineral that can only be absorbed through food, selenium behaves as an antioxidant that protects against oxidative stress. Selenium has also been scientifically proven to enhance self-reported mood. In addition to low-fat dairy products, this mineral can also be found in whole grains, legumes, and seafood. 4.EGGS Believe it or not, eggs are an egg-cellent source of vitamin D. All puns aside, vitamin D, which is found in egg yolks, has beenproven to increase positive mood and prevent depressive symptoms.Eggs are also a great source of iron, protein and vitamin B, which is responsible for converting food into energy. 5. DARK CHOCOLATE Dark chocolate is a known joy stimulant. In onestudy, subjects who drink the equivalent of 1.5 ounces of dark chocolate daily reported feeling calmer and more content. This is a result of thecocoa in dark chocolate that boosts brain serotonin levels, producing those feelings of calm and bliss we all experience when we bite into a piece of chocolate. 6. FATTY FISH Fatty fish, especially herring, rainbow trout, salmon, sardines and tuna, contains omega-3 fatty acids, which, as we know, is a powerful mood stabilizer. One study found that participants who ingested a gram of fish oil each day noticed a 50 percent decrease in negative symptoms, such as anxiety or sadness, and an improvement in mood. 7. GREEN TEA According to Jacob Teitelbaum, MD, a researcher and nutrition expert, green tea contains theanine, an amino acid that stimulates sensations of calmness and focus.Studies show that theanine can cross the blood-brain barrier and positively affect brain chemistry, possibly by changing the levels of amino acids affecting serotonin—everyone’s favorite neurotransmitter. Read More: 4 Great Ways to Use Your Superfoods

Self-Care

YouTube Star Stands Up to Bullying

Keenan West found his voice at age 9—and he’s been using it ever since. In 2012, concerned by the growing accounts of bullying in schools, the aspiring hip hop singer wrote “Never Ever,” an anthem that showed the power of standing up for others. He then enlisted junior high and high school students in his hometown of Cincinnati to create a video for the anti-bullying song.[video:https://www.youtube.com/watch?v=8Hj_-kcX3q8 width:525 height:394 align:center autoplay:0]That video has been viewed more than 325,000 times on YouTube, and Keenan has partnered with the 'Secret' Mean Stinks anti-bullying program to take his message to school assemblies across the country. His one-hour show combines music, dance and videos to deliver a powerful message that he performed at more than 100 schools last year. Live Happy caught up with Keenan to learn more about his initiatives and what’s next.Live Happy: What inspired you to create an anti-bullying campaign?Keenan: That campaign evolved after I made the video for “Never Ever.” I saw firsthand how students responded not only to the music but, more importantly, how they responded to the message. My anti-bullying campaign is based around getting students to make the promise to each other that when rain does come, they will have each other’s backs.LH: Why is that such a major theme for you?Keenan: The focus needs to be placed on the students who sit back and choose not to use their courage to … speak up or stand up for the victims. Studies show that 57 percent of the times when bullying takes place, if someone would have the courage to speak up or stand up, the problem usually stops in less than 10 seconds.LH: Why did you choose videos as a way to share your message?Keenan: The videos make this message more relatable to ayounger demographic. For students,the delivery of a message is just as important as the message itself. I’ve wrapped [it] up in a package that resembles their favorite rapper or favorite pop artist. There is no better way to reach kids than to get on their level and meet them right where they are.LH: There are many anti-bullying initiatives out there–why is yours resonating so well?Keenan: Our pop-culture,anti-bullyingmusic videos and assemblies resonate with students because we are taking theresponsibilityto make sure schools are safe, bully-free zones out of the hands of the teachers, principals and counselors and putting it into the hands of thestudents. When young people see themselves and their peersstanding upanddoing what’s right, they respond much betterthan when it’sjust adults leading the way and telling them what to do.LH: What’s next for you?Keenan: To continue to reach as many students as I possibly can, [and] to continue in a healthy space of growth and gratitude. I’m proud tohave the calling to teach and instill this into the next generation.To learn more about Keenan and his work, visit his website and YouTube page.Paula Felps is the Science Editor for Live Happy.

A jar of yogurt with berries and a spoon.

Self-Care

7 Surprising Foods That Boost Digestive Health

From spicy kimchi to fizzy kombucha, fermented food and drink offer impressive health benefits thanks to their whopping content of beneficial bacteria. Not only do these probiotics help re-establish healthy flora in the digestive system and improve the absorption of nutrients, they can also boost immunity. There’s one trick to know, however: high heat destroys the live, friendly bacteria that confer the therapeutic effects, so it’s key to look for unpasteurized products. Use this overview to get the scoop on the best fermented foods to eat now, and you’ll be on the road to wellness in no time. Sauerkraut The German take on fermented cabbage makes a tangy side dish for meaty mains. Look for “raw” unpasteurized sauerkraut in the refrigerated section of natural food stores. Not only does it deliver probiotics, it packs an antioxidant punch; the naturally high levels of vitamin C in cabbage are more easily absorbed thanks to the enzymes produced during the fermentation phase. Preparing homemade sauerkraut is as simple as submerging shredded cabbage and salt in basic brine for seven to 10 days, so it’s one of the most popular fermented foods to make from scratch. Kimchi A crunchy fermented cabbage dish from Korea, kimchi gets its pungent flavor from a combination of chili paste, garlic, and fish sauce. The ancient, traditional process of making kimchi dates back to the 7th century, and its many forms extend beyond just traditional cabbage to include other vegetables such as cucumbers or even fruit such as Asian pear. Kimchi is delicious with plain rice or scrambled eggs and can spice up all kinds of other dishes such as lunchtime wraps or grilled meats. (When buying kimchi, look for labels saying “contains live cultures” or “naturally fermented.”) Kombucha This healthy drink has a refreshing sour fizziness that’s an addiction for some—and an acquired taste for others—but there’s no question it’s packed with healthy enzymes and amino acids that help restore intestinal health. The beverage is made with black or green tea, sugar, sometimes fruit juice and what’s known as a SCOBY. This acronym stands for “Symbiotic Culture of Bacteria and Yeast” and refers to the mushroom-like mass (also called the “mother”) that triggers the fermentation process. Enthusiasts can easily learn to brew kombucha at home, but it’s also widely available in stores. Read More: 7 Tips for Eating Healthy Without Breaking the Bank Yogurt Creamy and delicious, yogurt is the easiest grab-and-go probiotic option out there—and yes, all varieties, including Greek yogurt, contain healthy bacterial cultures. But to make sure you’re maximizing the possible benefits, look for yogurts with a Live & Active Culture (LAC) seal, given to products that contain at least 100 million cultures per gram at the time of manufacture. And it’s always a good idea to avoid varieties made with high-fructose corn syrup or artificial flavor. Opt for organic when possible. Kefir First popularized in Russia in early the 1900s, kefir resembles a drinkable version of yogurt with pronounced tart or sour flavor notes. The fermentation process is the result of kefir “grains” composed of yeast and bacteria, which house many healthy microbes, including lactobacilli, and provide a powerful dose of probiotics. Milk-based kefir isn’t the only option these days. Another version starting to get attention is called “water kefir”—which uses those same grains to make a slightly fizzy drink from water (or coconut water) that can be tweaked with flavorful additions of fruit or tea leaves. Tempeh Traditionally made from fermented whole soy beans, but these days often blended with grains, beans and other vegetables, tempeh is a meat substitute with nutty flavor. Although it’s sometimes confused with tofu, tempeh has a chewier texture and higher content of probiotics, protein, fiber and vitamins than its softer, unfermented soy cousin. Although tempeh must be cooked—and the live cultures on its exterior will not survive the high heat—the interior of tempeh should retain its healthful enzymes. Miso Eaten in China since the third century B.C., miso is a traditional paste made from fermented soybeans that’s rich in amino acids and probiotics. Forgo “instant” miso soup powdered packets if you want to enjoy the health benefits miso has to offer, however. Instead, head for the miso paste in the refrigerated section. Try taking it beyond soup, by using the versatile paste in sauces and salad dressings. Depending on how long it’s aged, miso can vary in flavor and color: yellow miso is mild whereas red tastes more robust. Read More: 4 Great Ways to Use Your Superfoods Kate Chynoweth is a freelance writer living in Berkeley, California.

Self-Care

Find Your Fun

People often tell me, “I want to get more fun out of life,” or “I want to spend more time pursuing my passions.” But they feel frustrated because they don’t really know how to have more fun or what they’re passionate about.Ever felt that way? If so, ask yourself: “What did I do for fun when I was 10 years old?” Because if you loved doing something as a 10-year-old, you’d probably enjoy doing it now—whether in its original form, or in a more grown-up version. I was inspired to consider this question when I read eminent Swiss psychiatrist Carl Jung’s memoir, Memories, Dreams, Reflections. Carl recalled that when he was 38 years old, he decided to start playing with building blocks again to tap into the enthusiasm he’d felt as a 10-year-old.Read More: Do What You LoveWhat did you love to do when you were a child?Maybe you loved to walk through the woods with your dog, or ride your bike, or do arts and crafts or take photographs, or write short stories, or color in coloring books. What did I do for fun when I was 10 years old? No chess, no ice-skating, no painting. I worked on my “Blank Books.” For my 10th birthday, my uncle gave me a book that looked like an ordinary book, but with blank pages, titled Blank Book.I filled my Blank Books with clippings, memorabilia, bits of information that interested me. A special series of my Blank Books were illustrated books of quotations. Every time I read a quotation I liked, I’d write it on a slip of paper, and when I saw a picture in a magazine that I liked, I’d cut it out, and I created my books by matching the quotations to the pictures.Read More: What Are You Waiting For?Like child, like adultKeeping up with my Blank Books was the main leisure activity of my childhood. Every day after school, I sat on the floor sorting, cutting, matching, copying and pasting while I watched TV. And what do I do for fun now that I’m an adult? Every week on my blog, gretchenrubin.com, I post one of my favorite quotations and choose a beautiful photograph to illustrate it. And I enjoy this adult, professional activity in exactly the same way that I enjoyed making my Blank Books.As my example shows, childhood fun can also point the way to adult career satisfaction. I have a friend who grew up with three dollhouses, who told me, “I played with dollhouses way past the point of social acceptability.” She’s now an interior designer. Another friend spent all his time talking into a wooden spoon in front of the mirror, and now he’s a newscaster.William Wordsworth wrote, “The Child is father of the Man.” We can learn a great deal by reflecting on our childhood selves.What did you do for fun when you were 10 years old?Gretchen Rubin is the bestselling author ofThe Happiness ProjectandHappier at Home. Her newest book, Better than Before, all about how we can develop positive habits, is scheduled for release in March, 2015. She is considered one of the most influential writers on happiness today, and has become an in-demand speaker and keynoter.You can read about Gretchen's adventures atGretchenRubin.com.

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