7 Very Easy Ways To Eat Healthier This Week ~ Christine Byrne

1. Turn leftover turkey into a healthy lunch sandwich.

Turn leftover turkey into a healthy lunch sandwich.

Leftover sandwiches don’t have to be heavy. Recipe: Five Minute Turkey, Avocado, and Hummus Wrap.

2. Learn to make a healthy, hearty bowl of oatmeal that’s actually delicious.

Toasting the oats before you cook them changes the texture (for the better). Things like brown butter and dried fruit are just a bonus. Here are 13 ways to make your oatmeal even better.

3. The days after a big food holiday can feel a little… sluggish. Start things off right with an easy, healthy breakfast.

The days after a big food holiday can feel a little... sluggish. Start things off right with an easy, healthy breakfast.

Learn more here.

4. Chances are, you’ve already cooked enough this week. Try prepping and packing lunches that don’t require much cooking.

Chances are, you've already cooked enough this week. Try prepping and packing lunches that don't require much cooking.

More great, easy ideas here.

5. Try adding a quick, healthy dump dinner to your weeknight repertoire.

Sit back and let your crock pot do all the work. This simple slow cooker root vegetable stew is a great vegetarian option.

6. Don’t avoid your favorite winter foods, just figure out how to lighten them up a little bit.


7. Need an on-the-go breakfast that’s healthy but also delicious? Try a “breakfast cookie.”

Need an on-the-go breakfast that's healthy but also delicious? Try a "breakfast cookie."

You won’t be disappointed. Recipe here.


Self-Preservation as Self-Care: How to Set Healthy Boundaries ~ Nneka M. Okona

Zora Neale Hurston, the foremother of Black women’s literature, so eloquently penned that Black women were “de mule uh de world” and even many, many years later, we can see how this statement still rings true. Black women are seen as the pillars of strength in nearly every circle we comprise. We are the backbones of our families, the shoulder always called upon to cry on. We are supposed to readily perform strength, on demand, no matter what our emotional or mental state.

We do not belong to ourselves: our bodies, our minds, our emotions, our hearts, our spiritual state. Our emotional labor is prescribed and expected.

Self-care is a phrase often uttered as of late, especially on social media. My thought is that we, Black women, now know the importance of tending to the trauma we have been dealt for hundreds of years and dedicating ourselves wholeheartedly to healing, moment by moment, day by day. And we know that self-preservation, an uncompromising notion of clinging to ourselves and maintaining the sanctity of ourselves, is a defiant, revolutionary act of self-care. Setting boundaries — along with enforcing consequences if said boundaries are willfully ignored — is a crucial part of this, too.

Quick story: for most of my childhood and well into my adulthood, I was a doormat. I was kind and had a giving heart but lacked strong discernment and sound judgment. People sensed this and took advantage, taking and taking and taking until they couldn’t anymore. Until there was no further use for my presence in their lives. Until I was depleted and drained and filled with resentment. And then they’d be gone. Learning to choose myself after this defunct pattern yielded to learning what boundaries are, evaluating where I needed to set them in my current relationships and how I could set them as the need arose in new interpersonal bonds.

Boundaries are the space between you and another person, a space where you end and the other person begins. Setting boundaries is a method of informing those around you how to treat you, how to care for you, how to interact with you in a way that is nurturing, fulfilling and makes you feel safe. It isn’t about forming a tight fence around your inner being. It is about ensuring you feel free enough to be yourself, in totality, with those you bond with, and interactions are healthy, reciprocal and beneficial. And also that your values are acknowledged, honored and respected.

Learning to set boundaries can be tricky when it’s new, especially if those around you are used to a certain dynamic. If it’s a new concept, there’s a chance guilt may set in because it’s uncomfortable but don’t let yourself succumb to guilt. Push through the discomfort. Growth is on the other side.

Truly ready to ensure all of your bonds are healthy, safe spaces? Use these guiding principles as a compass while learning how to set healthy boundaries.

Always choose yourself. Always take care of you. 

Saying no is a complete sentence and requires no further explanation. If you really don’t want to do something, say no. If you were invited to go somewhere with friends but really need to take the night to get some much needed rest, don’t be afraid to say no for fear of disappointing them. It is better to be a disappointment to friends who most likely will be forgiving and understanding than be a disappointment to yourself because you are overexerting yourself. Be selfish, not selfless. No one but you will or is truly capable of putting yourself first and having your best interests at heart.
Firmly and directly assert yourself to those in your life.

Make a list of your values. Honestly determine what is important to you in your bonds with other people and keep these close to your heart. These are things that matter to you, these are things which make you feel valued and loved in your relationships. When behavior veers outside of what you deem acceptable according to your values, communicate that, immediately.

For example, if your partner has a tendency of speaking recklessly or raising their voice when they are upset with you, inform them you would appreciate if they would not raise their voice at you when angry. Make sure to use either “I feel…” or “When you…” statements to articulate your feelings. This is so you are explaining (and owning) how you feel and not casting blame on the other person to put them on the defense. By stating this, you are telling your partner there is a proper way to productively address issues and yelling is not one of them.

Be prepared to enact consequences if your boundary is not acknowledged, honored or respected.

Consequences aren’t a punishment or an angry thing as many of us have come to know. They are also not empty threats to manipulate the other person. Instead, consequences entail taking heed of a pattern of behavior, using that to inform future interactions and stating what will happen going forward. It might mean you no longer correspond with a person as frequently or not at all, and the relationship changes because their actions communicate a lack of respect.

For instance, perhaps a friend insists on calling or texting you late at night. This bothers you and you tell them, directly, to please not call or text you late and night (setting a boundary) and if they continue to do so, you will not answer when they reach out to you so late (consequence). Remember, this is about you. This is about engaging with others on your terms, what makes you feel comfortable and safe.

Ensure the boundaries you set are firm and stand behind them fiercely.

Boundary setting is often a learning curve and is not one size fits all for every person or situation. If a person is a repeated offender of poor behavior, your boundaries may be more rigid than say, for instance, a boss who has all of a sudden become overbearing and situationally difficult to deal with.

It is important to note your boundaries are only as strong as your commitment to following through on them. Stand behind what you say. Don’t let the (temporary) discomfort and guilt that arises prevent you from doing what you need to do to protect yourself. An example of this would be telling a friend you don’t like when they consistently cut you off in conversations because it makes you feel unheard (setting a boundary). Tell them if they can’t take the time to listen, you’ll will limit the conversations you have with them (consequence) but then a couple of days later go back to letting them cut you off mid conversation. You’ve communicated the opposite of what you intended: that what you said wasn’t that big of a deal and they can continue to conduct themselves in this way without any repercussion. It’s rewarding bad behavior and putting yourself back where you started. Prevent that; stick to your guns. Follow through.

Be patient (and gentle) with yourself. This is a process.

This is a journey, a multi-step, methodical, measured, slow journey. It won’t happen overnight and it will be difficult initially. You’ll be pushing back against an old way of interacting and shifting into more positive and healthy methods of engaging. The result, however, is well worth the effort, discomfort and plethora of other emotions that may arise — reciprocal relationships with people you respect who treat you lovingly, kind and nurture you in precisely the way you need.

Self-preservation as self-care is a fine art and boundaries are one component of that masterpiece. Invest in yourself through creating space and a lovingly flow between those you care about is yet another way to ensure you are taking care of you in the best way possible.

Nneka M. Okona is a writer based in Washington, DC. Visit her blog, http://www.afrosypaella.com, her website, about.me/nnekaokona or follow her tweets, @NisforNneka.


Travel Around the World in 46 Cookies (Cheaper than Airfare) ~ Food52

There are bar crawls and taco crawls and even cupcake crawls, so why not cookie crawls? Why not cookie crawls around the world?

We’ve taken that sugar-drunk fantasy and made it a reality. We’ve rounded of 46 Cookies of the World that feature the kooky, classic, and addictive recipes from our staff, friends, and community members just so you can country hop, cookie-style.

1. Nanaimo Bars (Nanaimo, Canada)

Another reason to consider moving to Canada. (Photo: Lillie Auld/Food52)

2. Pennsylvania Dutch Christmas Cookies (Pennsylvania, U.S.)

This straight-laced cookie is brightened by currants and a bit of lemon juice and zest, and a lashing of sweet glaze. (Photo: James Ransom/Food52)

3. Rainbow Cookies (New York, U.S.)

What’s better than a technicolor platter of classic Italian bakery cookies? (Photo: Nina Caldas/Food52)

4. Potato Chip Cookies (Saratoga Springs, U.S.)


This recipe proves that with some arm work and a not-so-secret ingredient, you can make the best cookies you’ll ever taste.(Photo: Linda Xiao/Food52)

5. Benne Wafers (South Carolina, U.S.)

These wafer-thin, sesame-seed studded cookies are lacey, crunchy, and caramel-colored, a.k.a. the perfect holiday treat. (Photo: James Ransom/Food52)

6. Prune & Chocolate Rugelach (New York, U.S.)

This classic Jewish cookie meets American, Hungarian, Serbian, and Israeli influences. (Photo: Bobbi Lin/Food52)

7. Black & White Cookies (New York, U.S.)

Bring New York to You (with Mini Black and White Cookies). (Photo: Yossy Arefi/Food52)

8. Bizcochitos (New Mexico, U.S.)

Made with lard, these cookies improve with age—so plan ahead! (Photo: Linda Xiao/Food52)

9. Mexican Wedding Cakes (Mexico)

This is a cookie recipe with a controversial past. (Photo: Linda Xiao/Food52)

10. Brigadeiros (Rio de Janeiro, Brazil)

Brazilians grow up eating Brigadeiro, which are at every birthday party and pretty much any kind of celebration. (Photo: Linda Xiao/Food52)

11. Alfajores (Argentina)

The only thing that Argentineans love more than hefty pieces of steak and strong coffee is alfajores. (Photo: Sophia Real/Food52)

12. Serinakaker (Norway)

A classic Norwegian butter cookie perfect for ski trips, snowshoeing, and Christmas cookie tins. (Photo: Emily Vikre/Food52)

13. Swedish Rye Cookies (Sweden)

This is a classic Christmas cut-out cookie with rye flour and cream cheese dough (and a lot more personality). (Photo: Heidi Swanson/Food52)

14. Polish Apricot-Filled Cookies (Poland)

A family cookie recipe that the editors of “Gourmet” deemed the best of 2004. (Photo: Linda Xiao/Food52)

15. Pfeffernuse (Germany)

An updated, but true to form, take on a vintage German spice cookie. (Photo: James Ransom/Food52)

16. Austrian Vanilla Crescents (Vanillekipferl) (Austria)

Vanilla crescents appear unspectacular—just little sugar-coated biscuits among all the colorful Christmas biscuits—but their flavor and texture will win you over. (Photo: James Ransom/Food52)

17. Vanilice (Serbia)

This cookie was voted Your Best Holiday Cookie from Anywhere in the World! (Photo: James Ransom/Food52)

18. Koulourakia (Greek Sesame Twist Cookies) (Greece)

A not-too-sweet cookie recipe passed from one new immigrant family to another. (Photo: James Ransom/Food52)

19. Pain d’Amande (France)

A cookie for all your gifting, swapping, and impressing needs this holiday season. (Photo: James Ransom/Food52)

20. Brandy Snaps (U.K.)

Sometimes it’s the recipes, more than the memories, that show you about your ancestors. (Photo: Linda Xiao/Food52)

21. Maltese Lemon Christmas Cookies (Malta)

In Malta, it’s the smell of lemon—not chocolate or peppermint or cinnamon—that means Christmas. (Photo: Meikie Peters/Food52)

22. Spanish Butter Wafers (Spain)

The best friend your tea (or wine) will have this holiday season. (Photo: Linda Xiao/Food52)

23. Tehina Shortbread (Israel)

Traditional shortbread—with an Israeli twist. (Photo: Michael Persico/Food52)

24. Samsa (Almond-Orange Triangles) (Northern Africa (Morocco, Tunisia & Algeria)

A cousin to baklava, samsa get fried instead of baked. (Yum!) (Photo: Linda Xiao/Food52)

25. Chin Chin (Nigeria)

Meet Chin Chin: the cutest Christmas cookie on the planet. (Photo: Linda Xiao/Food52)

26. Nigerian Coconut Cookie Crisps (Nigeria)

A cracker-like coconut cookie with serious nostalgia power. (Photo: Linda Xiao/Food52)

27. Halawa (Halva) Truffles (Egypt)

These Middle Eastern and African cookies are bite-sized and ideal for dipping in tea. (Photo: Jonathan Gregson/Food52)

28. Mbatata (Sweet Potato Cookies) (Malawi)

Sweet potato cookies to commemorate the Malawian people. (Photo: Linda Xiao/Food52)

29. Chocolate Pepper Cookies (South Africa)

Spice things up: Add black pepper to your next batch of chocolate cookies. (Photo: Linda Xiao/Food52)

30. Basler Leckerli (Waldshut-Tiengen, Southern Germany)

The German boyfriend came and went, but this spice cookie recipe is still kicking it. (Photo: James Ransom/Food52)

31. Elisenlebkuchen (Nuremberg, Germany)

Of all the German gingerbread out there, here’s the one that will be your new favorite. (Photo: Sophia Real/Food52)

32. Buccellati (Sicilian Christmas Cookies) (Sicily, Italy)

Festive fig cookies that taste of a Sicilian Christmas. (Photo: Emiko Davies/Food52)

33. Ukrainian Curd Cheese Cookies (Ukraine)

Who’s to say that cheese doesn’t belong in a cookie? (Photo: Linda Xiao/Food52)

34. Rice Cookies with Cardamom and Rose Water (Kermanshah, Iran)

Gluten-free cookies with subtle floral kick. (Photo: Bobbi Lin/Food52)

35. Springerles (Germany)

Springerles, a biscotti-like biscuit with an odd-ball technique. (Photo: Food52)

36. Dorie Greenspan’s Stained Glass Cookies (Paris, France)

To make these elegant French sugar cookies, bien sûr! (Photo: Linda Xiao/Food52)

37. Struffoli (Italian Honey Ball Cookies) (Southern Italy)

Make a batch of these southern Italian cookies this holiday season and they’ll become a tradition for years to come. (Photo: Angela Brown/Food52)

38. Alice Medrich’s Buckwheat Thumbprint Cookies with Cherry Preserves (Russia)

A flavorful upgrade to the classic Russian Tea Cake. (Photo: Mark Weinberg/Food52)

39. Chickpea Flour (Besan) Laddu (India)

If you’ve never heard of laddus, just think of them as balls of sweet goodness. (Photo: Nik Sharma/Food52)

40. Coconut Milk Fudge (India)

An ancient Gujarati sweet—with a time-saving update. (Photo: David Loftus/Food52)

41. Chinese Peanut Cookies (China)

Buttery, nutty cookies to make this holiday. (Photo: Linda Xiao/Food52)

42. Matcha Butter Cookies (Japan)

The Japanese love flavoring desserts with the distinct, bitter flavor of matcha tea, and these cookies are no exception. (Photo: Emiko Davies/Food52)

43. Polvorón (Philippines)

These polvorónes—traditional Filipino cookies—do everything the cookies on that holiday platter you got this year don’t do. (Photo: Linda Xiao/Food52)

44. Tangerine Pies “Kuey Tarts” (Singapore)

These whimsically filled cookies have a deceptive name. (Photo: Pate Eng/Food52)

45. Mint Slices (Australia)

Sorry Girl Scouts, but these Australian Mint Slices might just give your Thin Mints a run for their money. (Photo: Sarah Coates/Food52)

46. Mango Melting Moments (Australia)

A classic Australian cookie with a “locally sourced” filling. (Photo: Emiko Davies/Food52)


12 Therapeutic Crafts To Kick Off A Creative New Year ~ Priscilla Frank



Another new year, another opportunity to incorporate self-expression, creativity and mindfulness into your daily routine. You don’t have to be a professional artist to reap the many benefits of a little arts and crafts. Simple activities like coloring, doodling, and playing with clay are known to decrease anxiety and boost mood

Below are 12 simple suggestions for restorative art projects that will start your year off with serenity and ingenuity. Whether you make 2016 the year you keep a dream journal, paint into a tissue, or revamp your old beeper into a found sculpture, it’s going to be a good year. 


Dreams are weird. Often times, language isn’t the best way to convey your logic-defying, physically impossible, difficult-to-untangle night visions. Instead of writing down last night’s hallucinatory adventure, doodle your favorite moments from the trip. It’s a mindful way to start the day and, who knows, you may end up a promising surrealist artist! 


Creating a work of art all at once is a daunting task, we know. So why not start the process off with a single shape, even a single line? Every day, add to your image, even with a simple touch, maybe eventually adding color, paint or sculptural elements. You can also make each new detail pertain to each day, turning the artwork into a kind of beautiful calendar. 


How long do you actively think about your New Year’s resolutions? A month, a week, an hour? Try writing your goals onto little slips of paper you can dangle above you when you need the motivation. I love the look of a simple Yoko Ono “Wish Tree” style mobile, Connect the strips with thread to a single branch and try hanging it above your desk. 


If you have one of those old gadget drawers, full of random extension cords, defunct beepers, desktop mice and whatever else, bring out your inner scavenger and create a found sculpture. There are few things as beautiful as a circuit board. Add a little glitter, paint, feathers, yarn — whatever floats your boat — and you’ll end up with a beautiful homage to a technology no longer with us. 


Portraits traditionally depict a pretty elite crowd — noblemen, patrons, Katy Perry. I suggest taking a (very) alternative route and turn one of your most humble household items into your newest subject. You may not have spent ample time gazing at the complexities of your washing machine or toaster oven, but, rest assured, they’re every bit as visually compelling as Ms. Perry. 


If you already keep a diary, why not treat it as the literary masterwork I’m sure it is? Create a proper book cover for your sacred memories, in the style of your favorite memoirs or novels. Whether you opt for a serious portrait of yourself pouting with a cigarette, or minimalist graphic design with the help of some construction paper, your journal will finally have the visual accompaniment it deserves. 


Tim Moore was an artist assistant who, entranced by the marks they incurred, saved his employer’s blotting tissues. The fragile canvasses accrued random blots of pigment and water, made unconsciously when washing and drying brushes. The result is the happiest of accidents. Either save blotting tissues of your own or take the concept a step further, setting out to intentionally turn tissue into canvas. 


A spot in your closet. A corner in your cabinet. The bottom drawer of your desk. Paint a secret space that’s reserved for you and you alone. Like skipping underwear for a day, the miniature sanctuary will be a covert corner you can think of throughout your day and smile. You stealthy minx. 


There’s something so beautiful about maps, isn’t there? The way stretches of land and sea are condensed into lines, colors and codes. Try making a map of your own, whether recounting a trip you took, a place you love, or even mapping realms of memory or imagination. I recommend looking at the work of artist Val Britton, whose cut paper maps blend reality and imagination with stunning precision. 


If you can’t turn down a little occultism here and there, I challenge you to create a deck of tarot cards with your own personal symbology. Who or what would be your High Priestess? Your Sun? Your Fool? The personal nature of the cards will make future readings all the more intimate. If Benjamin Mackey created a deck just for “Twin Peaks” characters, you can do it. 


Food coloring. Shaving cream. School glue. That’s all you need to create a homemade paint the texture of fluffy clouds. Just combine glue and shaving cream in equal proportions and mix in the food coloring to your liking. Then get to work creating your very own puff-filled universe. 


I don’t know much about composing sheet music. But I do have a soft spot for the beauty of musical staffs, treble clefs and scales of notes. Artist Ana Prvacki celebrated the erotic nature of classical music with her “Porn Scores,” adorning sheet music with surprising drawings of miniature genitalia in conversation. You don’t have to go an NSFW route, but let the boundaries and traditions of classical music guide you on an unplayable musical journey of your own. 



We Asked People With Gender Dysphoria How They Take Care Of Themselves ~ Sarah Karlan

Charlotte Gomez/BuzzFeed News

The uncomfortable feelings that come with gender dysphoria can really throw a wrench in your day-to-day life, making even simple tasks seem impossible. This type of dysphoria is often defined as a condition where a person experiences discomfort or distress because the gender to which they were assigned at birth and their gender identity don’t match up. When your body and mind aren’t seeing eye-to-eye, it’s easy to feel pretty low. 

We asked people to tell us what they do to make themselves feel good when they’re stuck in some serious dysphoria blues. Here’s what they said:

1. Escape for a bit into your favorite playlist.

“When my dysphoria gets bad, I take out my guitar and play music. Sometimes I like to play my own music, music I wrote. Mostly I just cover songs. When I play, I feel like I’m in my own world, just my mind, my hands and my guitar. I escape into a little space inside my head and fill it with music.”

— Anonymous

2. Take a moment to point out a few positive things you love about your body.

“I am nonbinary, but I was assigned male at birth. Whenever I experience dysphoria, I usually turn on some music and just let my mind clear. I’ve also found that it helps to tell myself, out loud, that my body does not define my gender and to point out things about my body that I do like. Just because I have big hands, doesn’t mean I’m male. And I know I love my eyes. I have to remind myself that there are still positive things about my body.

Something else that works for me is talking to one of my good friends. They know that sometimes I feel awkward in my body, and they can help reassure me that I’m 100% awesome even though my body doesn’t exactly match how I feel that day.”

— Anonymous

3. Cuddle the crap out of a furry friend.

‘I’m nonbinary. Some ways I’ve found to help cope with dysphoria [include] wearing an outfit I know I look good in (it boosts my confidence a lot) and listening to songs I can sing along to. I also like repetitive tasks, like putting CDs or books into alphabetical order or making bracelets. It gets me out of my head, helps me focus on other things. Quite often it gets overwhelming, though, in which case sometimes just having a bit of a cry and a sleep helps. Oh, and cuddle a pet. Pets don’t care what gender you are. I’ve never in my life known a transphobic dog.”

— Anonymous

Charlotte Gomez/BuzzFeed News

4. Pamper yourself with comfy clothes, your favorite makeup, and lots of chocolate.

“I’ve had gender dysphoria long before I knew I was nonbinary but i just didn’t know how to describe it. Some days I can control it; other times it’s impossible to control. it makes me hate myself, but it’s not very strong most the time. To make myself feel better I wear comfy clothes, do my makeup and make myself feel like the person I am inside. Also chocolate is a great quick fix ;)”

— M.

5. Find someone you look up to — if not out in the world, then on YouTube!

“My best way to cope with dysphoria is quiet indie music or watching YouTubers like Uppercasechase, a trans guy who is pretty far in his transition. Seeing trans people who are far into their transition gives me hope that everything will be okay. Watching YouTubers who are transgender and talking about it helps to know I’m not alone and gets rid of the feeling that I’m the only one feeling like this. It really is a great feeling knowing you’re not the only one.”

— Arthur

6. Take a peek into the past so you can appreciate how far you’ve come.

“As a trans guy at about 8 months on T, it really helps me to look back at older photos from when I wasn’t so far along on my journey and look at how far I’ve come. Old photos are super cringy to look at but they definitely make me feel better about where I’m at now.”

— Jamie

Charlotte Gomez/BuzzFeed News

7. Slow. Everything. Down.

“About a year ago, I would probably not have known what dysphoria even was. Well, now I do, and I’ve come to experience it from time to time. It can lead to self harm and anxiety, so it’s not really fun. Usually I get through my bad days by trying to talk slower and quieter, as that usually makes my voice sound a little deeper. I usually let my mind drift off to my favorite playlist,s or maybe try to talk to friends of mine who might have the same problem.” 

— Nate

8. Surround yourself with people who understand or may be going through the same thing.

“The struggle is absolute hell, especially in mine and many other cases of being in high school, a tough series of years on its own — figuring out your true gender or how to embrace your choice in gender can be really hard. Most of all, avoiding bullying [can be hard]. But what I like to do is surround myself with friends who are typically dealing with similar struggles with sexuality or their gender as well. If things continue to get worse, I highly recommend a warm blanket, a desk to hide under, some sweet movies, books, or rad tunes. Also candy and shizzle come in handy.”

— Anonymous

9. Focus on the amazing things your body can do, rather than what it looks like.

“I’m a trans woman but I didn’t have major issues with body dysphoria either before or after transition. I think a big part of the reason for that is because I trained for a long time in modern dance, which focuses so much on what your body can do rather than what it looks like. So I knew that I wanted to be a woman, but I didn’t carry with me a lot of the body image baggage that goes with. I enjoy being a powerful, athletic woman whose body doesn’t conform to idealized beauty standards. Anyway, I know that very few people’s bodies do.”

— Meredith Talusan

10. Take a time-out.

“I’m a trans guy, pre everything, and my name is Emmett. I’m generally very dysphoric, but some days are worse than others. On my bad days, which is usually when I’ve been misgendered a lot or when I’m menstruating, I tell my best friend and she calls me “lad” or “sir” and makes comments about how masculine I am. I also bind every day, and sometimes I pack with a sock pinned to my boxers. I tend to make tea, talk in a deeper voice, and wear all men’s clothes when I’m feeling dysphoric too. One of the best things I do for myself is take breaks and make sure I keep myself safe.”

— Emmett

Charlotte Gomez/BuzzFeed News

11. Pour your feelings into a notebook or blog.

“I write. I have to stop the hollering in my head so I put it all down on paper. Then it isn’t as real, they stop being consuming emotions and they’re just words.” — Kaleb

12. Find out what clothing makes you feel good and own your outfits.

“As a gender-nonconforming person, my body image fluctuates on a regular basis. Sometimes I feel femme and sometimes I feel butch. There are times when I feel a little trapped, like on social occasions when I’m expected to be femme when I don’t feel like it, like for weddings or formal interviews. On those occasions, I usually try to wear at least one item of clothing that I feel like doesn’t conform to standard binary gender norms, like a necklace I identify with masculinity, or boxers under my dress. It makes me feel like I’m still genderqueer even if there are times when I don’t feel comfortable being seen that way.”

— Anonymous

13. Escape into a long and luxurious shower.

“I’m genderqueer and experience a lot of dysphoria around my monthly cycle […] but I like to get as cold as I impossibly can (open a window, take off all my clothes) and get into a really hot shower or bath and wash away the cold. 

I also live in my hoodie when I’m feeling nasty and it feels good to be toasty and wrapped up. ” 

— Karen

Charlotte Gomez for BuzzFeed News

14. And make sure that shower is nice and toasty!

“Whenever I’m feeling dysphoric, it can be hard to do simple things like shower… so what I do is, before taking any clothes off, I turn on the water really hot so that all the mirrors in the bathroom and fogged up and I can shower and get dressed without seeing my reflection.” 

— Aleksander

15. Remember to be easy on yourself and on your personal image of yourself.

“On days when I’m feeling particularly dysphoric I tend to look at pictures that show the diversity of cis peoples’ bodies so I can recognize that although to me some parts of my body feel out of place, to a bystander I wouldn’t stick out at all. I think anyone that experiences dysphoria needs to realize that our perception of ourselves is quite often very skewed.”

— Evander Ribton-Turner

16. Write these steps down and repeat as often as needed.

“If you are dealing with dysphoria right now..

1. Take a deep breath. 
Relax, allow yourself to think straight. 

2. Have hope.
One day this will be all over. We feel depression because we see no future, but I promise there is one. 

3. Express how you feel. 
If you need to draw, write, play sports: Do it! Find something that you like, and express your full emotions while doing so. 

4. Talk 
Talk about how you feel, whether it’s to a friend or even to yourself! ( No, you’re not crazy. ) Talk: You need to say how you feel, and what you feel, and make goals for yourself. 

5. Understand what you’re feeling. 
Listen to yourself and understand exactly what you’re feeling. We all as humans have goals and have places in our lives we would like to be. Don’t feel alone. 

6. Remember you are important. 
Your trials and struggles in life are here to make you stronger. You’ve made it to this point. You’ve done it be proud of yourself. Love yourself. You are bold, you are beautiful, and you are important.”

— Travis

17. Make a goddamn kingdom of blankets and rule the land of cozy!

‘When I get bogged down with gender dysphoria I tend to hide in my room under blankets and hope it goes away. Or, I will wear baggy jeans and sweatshirts to hide my shape — which admittedly isn’t the smartest idea when one lives in California. But in all reality you need to be kind to yourself during this time. You are still you, you are valid. Just because your body doesn’t look like what you or society expects it to, it is still beautiful, and it is still yours.”

— Anonymous

Charlotte Gomez/BuzzFeed News

18. Sweat it all out at the gym.

“I’ve been overweight most of my life, but especially after puberty. It’s been hard, because society is not kind to people who don’t fit into their beauty standards. I often struggle with feeling good enough, attractive enough, and just… enough, on top of this dysphoria. This year, I started taking care of myself. Investing in me is investing in my work! I’ve found that good nutrition and exercise has helped tremendously. My mood is better, I feel healthier, and it’s something I never really believed I could do, but now I know I can.” 

— Rhys

19. Avoid spaces or people that will bring you down.

“If you’ve been feeling really dysphoric for a while, spend a day dressed as your stereotypical biological sex. You’ll feel awful for the day, but the day after when you dress as your actual gender will be awesome. Avoid transphobic places and people as much as possible (certain friends, YouTube comments in general) and go to places that understand and affirm how you feel (Tumblr, safe spaces). If there’s a certain activity that makes you feel less dysphoric (shaving, using hair gel), do it!”

— Anonymous

20. Remember that you are allowed to feel this pain, but don’t let it get the best of you.

“I have experienced gender dysphoria for years, and it is far from fun. But there are many ways I make myself feel better! Sometimes, I put on that one outfit that I know looks flawless. I write down a list of all of the things that I love about myself. Maybe I watch that new episode I have been meaning to see! I always do something that I love doing: This small distraction can take away from the pain of gender dysphoria. The most important thing? Know that you are allowed to feel this pain, and that you are beautiful and amazing.”

— Anonymous


A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed ~ Kelsey Darragh, Kirsten King

Understanding your own mental illness doesn’t happen overnight – It’s a process. So, using the medication she was prescribed, one woman opened up about her long, and sometimes impossibly difficult, experience coping with her own mental illness.

BuzzFeed Video / Via youtube.com

“I had my first panic attack when I was 17-years-old. My body went into flight or fight mode. Well, jokes on me because I was on an airplane flight when it happened.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“I had so many questions, but one stood above them all: Why me?”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

One in four people struggle with their mental health.

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

And only roughly one third of people with mental illness seek ANY form of help.

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“I sure as hell didn’t like the way I felt and I didn’t care who knew it. Well, maybe I cared a little.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“I was afraid of telling my friends that sometimes I felt like I was dying… physically, and emotionally.”

“I started going to therapy. I had good days, and bad days… and really bad days.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

Eventually, a diagnosis was reached: “Bipolar disorder. Getting a definitive diagnosis meant there had to be a cure, right?”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“…Hope. What a misleading drug in itself.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“I tried to fixed everything externally to fix an internal problem. I switched jobs, colleges, therapists, I took more Ativan.”

“I had good days, and bad days, and less really bad days. And then life happened – smacked me in the face and right off my tracks because a guy I loved broke up with me.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“The threat of unpredictability is the scariest part when something depressing happens to someone with depression.”

“There are no rights and wrongs when it comes to feelings and moods, they just exist. We just feel. It’s the choices we make on how to constructively deal with those feelings that define us.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“In seven years time, seven psychiatrists, four psychologists, countless therapists, two misdiagnosis, and over 20 medications… I was finally figuring my mental illness out.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

“I cannot hold myself accountable for what happens with my depression and anxiety. That I don’t have control over. But I can hold myself accountable for the strength of trying.”

A Woman Explains Her Mental Health Journey Using The Pills She Was Prescribed

23 Healthier Versions Of Your Favorite Holiday Treats ~ Christine Byrne

1. Healthy Three-Ingredient Brownies

Healthy Three-Ingredient Brownies

Super easy, and totally gluten-free. Recipe here.

2. Dark Chocolate Chunk Oatmeal Bars

Dark Chocolate Chunk Oatmeal Bars

Lots of oats, a little whole wheat flour, and some coconut oil are the healthier swaps that make these (still decadent) cookie bars a little more wholesome. Recipe here.

3. Skinny Cranberry Bliss Bars

Skinny Cranberry Bliss Bars

Applesauce and Greek yogurt lighten up these super-festive treats. Recipe here.

4. Superfood Chocolate Bark

Superfood Chocolate Bark

Great as a DIY hostess gift, or just as a healthyish sweet treat to have around. Recipe here.

5. Healthier Buckeyes

Healthier Buckeyes

Applesauce and pureed cannellini beans lighten these up but, to be clear, there’s still plenty of chocolate and peanut butter going on. Recipe here.

6. Chocolate Pomegranate Clusters

Chocolate Pomegranate Clusters

A little naughty, a little nice. Recipe here.

7. Carrot-Apple Bread


Great for a holiday brunch, especially because you can make it the night before and not have to fuss in the morning. Recipe here.

8. Chocolate-Dipped Satsumas

Chocolate-Dipped Satsumas

That chocolate-orange combo doesn’t have to be over-the-top indulgent. Recipe here.

9. No-Bake Cranberry Jam Tarts

No-Bake Cranberry Jam Tarts

I mean, these could even pass for breakfast. Recipe here.

10. Cinnamon-Sugar Baked Apples

Cinnamon-Sugar Baked Apples

Lauren Zaser / BuzzFeed

You won’t even miss the crust. Recipe here.

11. Gluten-Free, Vegan Rum Balls

Gluten-Free, Vegan Rum Balls

These couldn’t be easier. Recipe here.

12. Whole Wheat Spiced Apple Cake

Whole Wheat Spiced Apple Cake

Recipe here.

13. Skinny Confetti Cookies

Skinny Confetti Cookies

Recipe here.

14. Cranberry-Almond Greek Yogurt Cake


Nobody will even KNOW this is healthy. Recipe here.

15. Vegan Monkey Bread


Yep. Recipe here.

16. Skinny Eggnog Cupcakes

Skinny Eggnog Cupcakes

Frankly, more delicious than actual eggnog. Recipe here.

17. Healthy Gingerbread Muffins

Healthy Gingerbread Muffins

Wake up and smell the sugar and spice and everything nice. Recipe here.

18. Eggnog Pudding

Eggnog Pudding

Recipe here.

19. Honey Upside-Down Cranberry Cake


Upside-down never felt so right side-up. Recipe here.

20. Almond Milk Hot Chocolate

Almond Milk Hot Chocolate

Lauren Zaser / BuzzFeed

Still plenty delicious. Recipe here.

21. Paleo Double Chocolate Pistachio BIscotti

Paleo Double Chocolate Pistachio BIscotti

Recipe here.

22. Mulled Beetroot Orange Juice

Mulled Beetroot Orange Juice

A mulled wine alternative that you can start drinking well before five o’clock. Recipe here.

23. Soft and Healthy Gingerbread Cookies

Soft and Healthy Gingerbread Cookies

The season just isn’t complete without them. Recipe here.


7 Easy Ways To Eat Healthier This Week ~ Christine Byrne

1. Experiment with healthier baking substitutions this holiday season.

Experiment with healthier baking substitutions this holiday season.

No need to go crazy, or substitute EVERYTHING in a recipe, but a couple swaps here and there are worth trying, if you want. Learn more here.

2. Try an in-season fruit or vegetable that you’ve never had. If you like summer stone fruits like peaches and plums, you’ll probably love persimmons, too.

They’re also super versatile. You can freeze them and freeze them and blend them into sorbet, or roast them and add them to a salad. They also taste great straight up.

3. Stuck in a rut with make-ahead lunch ideas? Shake things up with this salmon, quinoa, and butternut squash.

Stuck in a rut with make-ahead lunch ideas? Shake things up with this salmon, quinoa, and butternut squash.

Recipe here.

4. Colder weather calls for comfort food, but it doesn’t have to be heavy. Try making a healthy soup to eat for lunches and dinners.

Colder weather calls for comfort food, but it doesn't have to be heavy. Try making a healthy soup to eat for lunches and dinners.

Learn more here.

5. Try this butternut squash mac and cheese. It’s a little healthier than the original, but has enough of the good stuff to feed your soul.

Try this butternut squash mac and cheese. It's a little healthier than the original, but has enough of the good stuff to feed your soul.

Recipe here.

6. You don’t have to abstain from alcohol during holiday parties, but it might help to keep in mind that all drinks are NOT are not created equal in terms of sugar and calories.

You don't have to abstain from alcohol during holiday parties, but it might help to keep in mind that all drinks are NOT are not created equal in terms of sugar and calories.

Design by Jenny Chang / BuzzFeed

Here are some lower-calorie cocktail options to try. Also worth noting: Less sugar = less of a hangover.

7. Think outside of the box for breakfast. Stuffed sweet potato? Why not!?

Think outside of the box for breakfast. Stuffed sweet potato? Why not!?

There’s also a killer recipe for quinoa granola to put inside. Recipe here.


15 Easy Things You Can Do To Help When You Feel Like Shit ~ Maritsa Patrinos

1. Get a drink of water.

Get a drink of water.

Maritsa Patrinos / BuzzFeed

You could be dehydrated! Your body needs water. Not juice, soda, or alcohol – get a tall glass of water and make yourself drink all of it.

2. Make your bed.

When you have a lot to do and it feels overwhelming, making your bed can be the first step in getting your life on track. It will also (hopefully) discourage you from getting back into it.

3. Take a shower.

Take a shower.

Maritsa Patrinos / BuzzFeed

Life feels different when you’re clean! And it can give you a burst of energy if you’re feeling lethargic. Wash your hair and give yourself a head massage.

4. Have a snack – not junk food!

Did you eat enough today? It’s super tempting to eat junk food when you feel like crap. If you don’t feel like making a whole meal, maybe just a piece of fruit. Something you can burn throughout the day and not in a burst of five minutes.

5. Take a walk.

Take a walk.

Maritsa Patrinos / BuzzFeed

You might need some fresh air and not even know it. Give your body some natural light, breathe some different air, move your legs a little, even if it’s for just five minutes. Allow yourself to think some different thoughts.

6. Change your clothes.

Even if you aren’t going to leave the house today, put on real clothes. Or, if you’ve been wearing the same uncomfortable clothes all day and feel restless, change into your sleepy clothes and slippers and relax.

7. Change your environment.

Change your environment.

Maritsa Patrinos / BuzzFeed

Staring at the same four walls day after day can be drudging. Can you work from a cafe, a library, or a friend’s house? If you can add going somewhere to the list of things you did today, you may feel more accomplished.

8. Talk to someone, not on the internet – it can be about anything.

If you don’t feel like talking through your troubles, that’s okay. Visit a friend, talk to them about a movie you saw. Call your mom and see how she’s doing.

9. Dance to an upbeat guilty pleasure song.

Dance to an upbeat guilty pleasure song.

Maritsa Patrinos / BuzzFeed

NOT ELLIOT SMITH! Pick something high energy and bump it. Dance like a rock star for one song to get your blood pumping again.

10. Get some exercise.

Do some cardio, work up a sweat. If you don’t have the time for a whole workout, look up a sun salutation on Youtube and stretch for as long as you have time for. Do some push-ups or sit-ups at your desk.

11. Accomplish something – even if it’s something tiny.

Accomplish something – even if it's something tiny.

Maritsa Patrinos / BuzzFeed

Do you need to grab some groceries? Schedule a doctor’s appointment? Reply to an email? If you can’t get to the big stuff on your list, focus on the small stuff, and don’t forget to congratulate yourself for getting something done.

12. Hug an animal.

If you don’t have a pet, can you visit a friend’s? Or can you go to an animal shelter?

13. Make a “done” list instead of a “to-do” list.

Make a "done" list instead of a "to-do" list.

Maritsa Patrinos / BuzzFeed

Instead of overwhelming yourself right now, start feeling better about what you did get done. You can add “brushed teeth,” “washed dishes,” or “picked out an outfit” to your list. It doesn’t matter how small the task, prove to yourself that you’re effectual.

14. Watch a Youtube video that always makes you laugh.

I personally recommend this one.

15. Give yourself permission to feel shitty.

Give yourself permission to feel shitty.

Maritsa Patrinos / BuzzFeed

You’re allowed to have a shitty day, and you don’t have to fix it all right now. If you try to fix it and it doesn’t work, that doesn’t mean it’s hopeless. Give yourself the time and space you need to feel what you’re feeling.


19 Healthier, Grown-Up Versions Of Your Favorite Childhood Foods ~ Shannon Rosenberg

Alice Mongkongllite / BuzzFeed

Sometimes you just want to take a break from being an adult, relax, and enjoy a throwback food that brings you back to simpler times.

New Line Cinema / Via fuckyeahwillferrel.tumblr.com

Here are some awesome, healthier alternatives to the foods your inner child is craving hard. They’re prepared with mostly whole foods, fewer processed ingredients, and less added sugar. And since they’re all homemade, you can actually control what you’re putting into there.

1. 3-Ingredient Honey Mustard Cornflake Chicken

This simple recipe is a great alternative to the fried options you see in restaurants and freezer meals, and it calls for just cornflakes, sliced boneless chicken breasts or thighs, and a quarter-cup of honey mustard. Get the recipe here.

2. Healthy Mac ‘n’ Cheese

Healthy Mac 'n' Cheese

Nothing is more comforting than a steaming bowl of mac ‘n’ cheese. This homemade version uses less butter and salt, includes veggies, and you can always mix in lower-fat cheese along with the regular kind if you want an even lighter version. Get the recipe here.

3. Best Ever Sloppy Joes

Best Ever Sloppy Joes

This sloppy joe is easy to make and uses extra-lean ground beef. Get the recipe here.

4. Heart-Shaped Chocolate Chip Banana Pancakes

Heart-Shaped Chocolate Chip Banana Pancakes

Yes, adults can eat cute-shaped breakfasts, too. This recipe calls for whole wheat flour and uses egg whites and banana for texture. Get the recipe here.

5. Healthy Homemade Hot Pockets

Healthy Homemade Hot Pockets

Pizza pockets are EVERYTHING. And this copycat recipe is made with whole wheat flour and a from-scratch pizza sauce that’s prepared with fresh tomatoes, basil, and a little bit of salt and pepper. Get the recipe here.

6. Baked Mozzarella Sticks

Baked Mozzarella Sticks

These are made with bread crumbs, Italian seasoning, garlic powder, pepper, egg, and reduced-fat mozzarella string cheese. Get the recipe here.

7. Cheesy Sweet Potato Broccoli Tots

Cheesy Sweet Potato Broccoli Tots

Sally Tamarkin / Via BuzzFeed

This sneaky take on the Tater Tot is actually hiding sweet potatoes, broccoli, and rolled oats. Get the recipe here.

8. Vegan Cheez-Its

Vegan Cheez-Its

This recipe uses whole wheat pastry flour for its texture and nutritional yeast to get its cheesy flavor. Get the recipe here.

9. Cauliflower-Crust Grilled Cheese

Cauliflower-Crust Grilled Cheese

Try this delicious, melty grilled cheese, which substitutes cauliflower for bread and packs lots of protein. Get the recipe here.

10. Cheeseburger Quinoa Skillet

Cheeseburger Quinoa Skillet

Hamburger Helper is great and will always have a special place in our hearts, but this protein-packed quinoa skillet can satisfy that craving with whole, unprocessed ingredients. Get the recipe here.

11. Cauliflower Crust Ham and Cheese Stromboli

Cauliflower Crust Ham and Cheese Stromboli

Think of this as a remixed ham and cheese sandwich. Oh, and the crust is hiding vegetables. Get the recipe here.

12. Healthy Homemade Mango Fruit Roll-Ups

Healthy Homemade Mango Fruit Roll-Ups

If you can get your hands on three mangos and a blender or food processor, you’ll have everything you need for this healthier version of Fruit Roll-Ups. Get the recipe here.

13. Pigs in a Blanket

Pigs in a Blanket

OK, so it’s hard to make these healthy, but you can cut down on the fat by using Pillsbury reduced-fat crescent rolls and Hebrew National 97% fat-free hot dogs. Get the recipe here.

14. Crispy Baked Fish Sticks With Greek Yogurt Tartar Sauce

Crispy Baked Fish Sticks With Greek Yogurt Tartar Sauce

Give the beer batter a rest. This version calls for a little flour, three eggs, multigrain cracker chips, simple seasonings, and voilà! Get the recipe here.

15. Open-Faced PB&J Sandwich

Open-Faced PB&J Sandwich

This grown-up version calls for homemade pecan butter (or any nut butter of your choice) and blueberry jam from scratch. That way you skip all the processed ingredients and get straight to the good stuff. Get the recipe here.

16. Strawberry Rhubarb Pop-Tarts

Strawberry Rhubarb Pop-Tarts

Because POP-TARTS. This DIY version is way lower in sugar and made with fresh fruit. Get the recipe here.

17. “Hostess” Cupcakes

"Hostess" Cupcakes

These copycat snacks are a part of Bon Appétit’s “Junk Food Makeover” series and are made with better-for-you ingredients like coconut oil, applesauce, and chia seeds. Get the recipe here.

18. Pepper Jack–Stuffed Turkey Zucchini Meat Loaf

Pepper Jack–Stuffed Turkey Zucchini Meat Loaf

This hearty recipe — made with lean turkey breast, shredded zucchini, pepper jack cheese, panko breadcrumbs, and tomato sauce — is probably even better than what mom used to make. Get the recipe here.

19. Easy Chicken Pot Pie Soup

Easy Chicken Pot Pie Soup

This thick and homey soup has all the creamy flavor as your favorite pot pie; pie crust optional (but not really because come on). Get the recipe here.

All right, time to dig in!