Unlock Your Strength: What Is Solidcore and Why It’s Taking Over the Fitness World

Have you ever scrolled through social media and seen people sweating it out in a dimly lit studio, moving in slow, controlled motions? This is solidcore. It’s not just another workout class. It’s a high-intensity, low-impact strength training experience that’s designed to push your muscles to their absolute limits.  But what is solidcore and what’s all the hype about? What Is Solidcore?: The Science Behind the Burn Solidcore is built around a method called slow, controlled resistance training. Instead of explosive movements or heavy lifting, it focuses on slow, deliberate exercises that engage your slow-twitch muscle fibers. These are the fibers responsible for endurance and definition.  You complete the workout on a specially designed machine called the Sweatlana, which is similar to a Pilates reformer but with added resistance and a more intense workout structure The goal is to move as slowly as possible to keep your muscles under tension for extended periods. This creates deep muscle fatigue, triggering strength gains and muscle toning.  Each class is 50 minutes long, targeting the entire body with an emphasis on the core, legs, glutes and upper body. The exercises might look simple, but the intensity makes them incredibly challenging.  Why People Are Obsessed It’s hard. Often a lot harder than you think. But that’s why people love it.  Low-Impact, High-Intensity Unlike high-impact workouts such as running or HIIT, Soldicore is gentle on the joints while still delivering an intense burn. This makes it a great option for people recovering from injuries or those looking for an effective strength workout without the risk of joint damage.  Core-Focused Strength Every movement in Solidcore engages the core, which helps improve posture, balance and stability. Over time, this results in a stronger midsection, better athletic performance and a reduced risk of injury. Mind-Muscle Connection Because the movements are slow and controlled, you’re forced to focus on every contraction, creating a deep connection between your brain and muscles. This mindfulness aspect makes the workout physically challenging and mentally engaging.  Fast Results Due to the extended time under tension, you’ll notice muscle definition faster compared to traditional strength training. Many participants report seeing visible changes within just a few weeks of consistent classes.  What to Expect in a Class Walking into a Solidcore studio, you’ll notice a unique vibe — dark lighting, blue neon lights and loud, high-energy music. This setting is intentional. The dim lights help you stay focused on your movements, while the music keeps you motivated. Each class is led by an instructor who guides you through a structured series of movements, ensuring proper form and maximizing muscle engagement. You’ll move through a mix of planks, lunges, squats and arm exercises — all performed at a very slow pace. Don’t expect breaks — the goal is to keep your muscles under constant tension. But don’t worry, the instructor is there to encourage and push you through the challenge.  Who Should Try It? The beauty of Solidcore is that it’s for everyone — but be warned, it’s intense. If you’re looking to build strength, improve endurance or shake up your routine, this class is worth trying..  Beginners: The workout is challenging, but modifications are available. Your first class might feel overwhelming, but stick with it. Athletes: The emphasis on slow movements helps with muscular endurance, making it a great complement to other training routines. People recovering from injuries: Since it’s low-impact, it’s a great way to build strength safely without excessive stress on the joints.  Those looking for a full-body workout: Every session targets multiple muscle groups, ensuring a balanced, effective workout. How to Prepare for Your First Class While Solidcore is undoubtedly a tough workout, there are some things you can do to make sure you’re better prepared for your first class: Wear fitted workout clothes: You’ll be moving in different positions, so avoid anything too loose or baggy. Bring grip socks: Some studios require them for safety and stability on the machine. Hydrate before class: You’ll sweat a lot, so drink plenty of water beforehand. Come early: If it’s your first class, arrive 10-15 minutes early so the instructor can explore the machine and what to expect. Common Misconceptions About Solidcore Like any popular workout, Solidcore has its fair share of myths and misunderstandings. Let’s clear up some of the most common ones: “It’s Just Pilates.” At first glance, it might look like a fancy version of Pilates, but the two workouts are very different. While both focus on controlled movements and core strengthening, Solidcore is significantly more intense. The time under tension method creates extreme muscle fatigue, making it more of a strength training workout than traditional Pilates. “You Need to Be in Great Shape to Start.” Many people assume that you need or be ultra-fit before trying Solidcore, but that’s not true. While it’s undeniably challenging, instructors offer modifications for all fitness levels. Whether you’re a beginner or a Pilates princess, you’ll be able to adjust the workout to match your abilities. And don’t worry — everyone  shakes in class. “It’s Not Effective for Weight Loss.” Some believe that because Solidcore isn’t a cardio-heavy workout, it won’t help with weight loss. However, this couldn’t be further from the truth. The high-intensity nature of the workout builds lean muscle, which eventually boosts metabolism and helps burn fat. Plus, the slow, controlled movements elevate your heart rate, contributing to overall calorie burn.  “You Won’t Get Stronger.” A lot of people think of Solidcore as a “toning” workout rather than one that builds strength, but in reality, the constant muscle engagement and resistance-based exercises lead to significant strength gains.  “It’s Too Expensive.” This one might be true, as boutique fitness classes can be pricey. But compared to personal training or high-end gym memberships, the price can be justified. Many studios offer discounted class packs or memberships, making it more affordable if you go regularly. Plus the level of coaching and the effectiveness of the workout make it a worthy investment for your health.  Try Something New So, what is Solidcore? It’s more than just a workout — it’s a full-body, mind-muscle challenge that pushes you to your limits. Whether you're a fitness enthusiast or just starting your journey, Solidcore offers an effective, low-impact way to build strength and get fit. 

Everyone wants healthy, shiny and frizz-free hair, but constant heat styling, chemical treatments and environmental factors can take a serious toll. Over time, hair loses moisture and strength, making it look dull and damaged. If you’ve been searching for a way to restore softness without resorting to harsh chemicals, a few benefits of hair botox can help you get there.  What Is Hair Botox and How Does It Work? Hair botox is an advanced deep-conditioning treatment designed to rejuvenate dry, frizzy and damaged hair. Despite its name, it doesn’t contain botulinum toxin like traditional Botox injections. Instead, hair botox is a powerful formula packed with nourishing ingredients such as collagen, amino acids, vitamins and natural oils. It penetrates deep into the hair shaft, filling in cracks and smoothing the cuticle to restore strength, hydration and shine.  Leave-in conditioners can give your hair added moisture, keeping it soft and smooth throughout the day. However, hair botox treatments go beyond surface hydration, deeply repairing and rejuvenating your strands.  Unlike keratin treatments, which rely on harsh chemicals like formaldehyde to straighten hair, hair botox is free from damaging ingredients. Instead of altering your hair’s structure, it enhances its natural beauty by repairing damage, reducing frizz and adding long-lasting moisture. It’s safe for curly, straight and color-treated hair.  A hairdresser will apply the treatment from root to tip and leave it on for about 45 minutes to an hour. This gives the ingredients enough time to nourish the hair. Right after rinsing and blow-drying, your hair will appear noticeably softer and shinier.  Key Ingredients in Hair Botox The formula varies depending on the brand, but most hair botox treatments include: Collagen: A protein that strengthens hair and improves elasticity, preventing breakage. Vitamins (like B5 and E): Essential for scalp health, hydration and protection from environmental damage. Vitamin E, in particular, is a powerful antioxidant that protects the scalp from damage caused by free radicals, which can weaken hair strands and lead to breakage over time.  Amino acids: Help rebuild and repair damaged hair fibers, making hair stronger and more resistant to breakage. Hyaluronic acid: A moisture-binding ingredient that deeply hydrates and prevents dryness. Natural oils (such as argan or coconut oil): Restore moisture, smooth the hair cuticle and add shine.  The Benefits of Hair Botox There are numerous benefits of hair botox, making it a great option for those who want healthier, shinier hair without chemical damage. Here’s what you can expect: Frizz Control If frizz is your biggest hair struggle, hair botox can help. The treatment seals the hair cuticle, preventing humidity from causing unwanted frizz and flyaways. The result is smooth, sleek hair that stays put even in humid climates. Deep Repair for Damaged Hair Daily styling, heat exposure and chemical treatments can weaken your hair over time. Hair botox works to repair damage by filling in cracks and gaps in the hair shaft, making strands stronger and more resilient. It’s especially beneficial for those with bleached or color-treated hair. Intense Hydration Dry hair can look dull and feel rough to the touch. Hair botox provides an intense moisture boost thanks to ingredients like hyaluronic acid and natural oils. This helps restore softness and elasticity, leaving your hair feeling silky and nourished. Adds Shine and Volume Limp, lifeless hair can get a major upgrade with hair botox. The treatment coats each strand, giving it a fuller appearance and a natural, glossy shine. Unlike some treatments that leave hair flat, hair botox helps maintain volume while still smoothing the cuticle.  No Harsh Chemicals One of the biggest benefits of hair botox is that it’s free from formaldehyde and other harmful chemicals often found in straightening treatments. Formaldehyde can damage the hair shaft, creating irregular cuticles. Botox is a much safer alternative that provides similar smoothing and strengthening effects without the risk of damage.  What Is the Best Botox Treatment for Hair? With so many options available, what is the best botox treatment for hair? Ultimately, it depends on your hair type and needs. Some brands focus on hydration, while others are better for repairing damage. Here are some top choices: Majestic Hair Botox: Known for its ability to control frizz and add silkiness, this formula is perfect for those who want smoother, shinier hair. It also helps with deep hydration and hair fiber reconstruction. Nutree Amazonliss Hair Botox: Infused with Amazonian ingredients, this treatment focuses on deep hydration, repair and shine. It’s particularly beneficial for chemically treated or dry hair.  Kachita Spell Hair Botox Treatment: A salon-quality product that works well for deep conditioning and strengthening. It contains keratin, proteins and vitamins to nourish and repair damaged hair while enhancing smoothness.  Honma Tokyo Hair Botox: This treatment is ideal for people with very frizzy or curly hair. It smooths strands without completely straightening them, allowing for a more natural look while still reducing frizz and dryness. Inoar Botox Capilar: Designed for thick, coarse or curly hair, this treatment deeply moisturizes while reducing volume and enhancing manageability. It’s a great choice for those who want sleeker, more polished hair without completely flattening their hair’s natural texture.  Bring Your Hair Back to Life Hair botox is a fantastic solution for those looking to restore their hair’s health, shine and smoothness. It’s safe, effective and packed with nourishing ingredients. Whether you have curly, straight, bleached or color-treated hair, this treatment can help bring it back to life — without the damage that comes with harsh chemicals. 

Struggling to fall asleep affects your entire life. If you don’t feel well-rested, you won’t enjoy your daily routine as much as you should. Many people turn to magnesium glycinate when they need help getting to sleep and staying that way. Learning more about the natural supplement could positively affect your nightly rest. What Is Magnesium Glycinate Good For? Magnesium glycinate is good for people who want to improve their sleep or address other health issues. Research from Cureus shows that medical professionals use it to treat sleeplessness, migraines, pain, constipation, asthma, arrhythmias and more. Varying the dosage can make it an effective, natural treatment for people in need. However, personal results vary because the research into this supplement is still growing. What Does Magnesium Glycinate Do? When the mineral enters the body, it becomes an NMDA receptor antagonist and vasodilator, which calms the nervous system and promotes better blood flow. The process may ease your pain, soothe your mind and produce laxative results. Pay attention to your dosage, as it changes the effects you’ll experience. You might also already have magnesium in your diet if you make meals with beets, bananas or dark chocolate regularly. Existing dietary magnesium will change how much of the supplement form you should take to stay at the recommended dose for your age and gender. When to Take Magnesium Glycinate? People take magnesium glycinate any time of the day. The mineral doesn’t have a powerful lethargic effect unless you take a larger than recommended dose. You could take it to ease your anxiety during the workday or before bed without feeling drowsy. You should also consider if you’re currently taking any prescription medications or other supplements. Magnesium glycinate side effects may occur because it can adversely interact with 66 medications and has major interactions with three — cabotegravir (Vocabria), dolutegravir (Tivicay) and erdafitinib (Balversa). Call your doctor to discuss your current medications and get their advice on your specific dosage needs, depending on your health history. How Much Magnesium Glycinate Should I Take? The amount of magnesium glycinate you should take depends on your age and gender. You should always talk with your doctor before taking any dosage of a medication or supplement, but experts with the Mayo Clinic recommend following these dosage guides to estimate your milligram (mg) intake. Dr. Emma Lin, board-qualified Pulmonologist and Sleep Medicine Physician and ReadyO2.com Co-Founder, says, “Most people fare well with 200-400 mg of magnesium glycinate taken at night. Not enough won't cut it. Too much can upset your stomach. Due to individual differences, what works depends on diet, stress, and health conditions.” Magnesium Glycinate Dosage Guide for MenAge RangeDosage19-30400 mg31 and Older420 mg Magnesium Glycinate Dosage Guide for WomenAge RangeDosage19-30310 mg31 and Older320 mg Magnesium Glycinate Dosage Guide for ChildrenAge RangeDosage1-380 mg4-8130 mg9-13240 mg Magnesium Glycinate Dosage Guide for TeensAge RangeDosageMales Between 14-18410 mgFemales Between 14-18360 mg You should also note that your current health circumstances will change your recommended dosage alongside any prescriptions you’re currently taking. If you’re on a specific diet, pregnant or undergoing medical treatments like chemotherapy, you should get a recommended dosage from your doctor before treating sleep issues or other conditions with magnesium glycinate. How Much Magnesium Glycinate for Sleep? Medical staff with the Cleveland Clinic recommend taking 200 mg of magnesium glycinate for sleep at least 30 minutes before it’s time for bed. While the supplement doesn’t make people drowsy like a sleep-inducing medication, its calming effect on your nervous system may settle your mind and ease any aches that could otherwise keep you up at night. Dawn Menning, Registered Dietitian, Certified Diabetes Care and Education Specialist, says, “Studies are limited on the benefits, but it has been suggested that for adults, 200-400 mg of magnesium glycinate depending on age and gender, can help improve sleep. Talk with your healthcare provider to determine the best dosage for you." Why Do People Compare Magnesium Glycinate vs. Citrate? People may compare magnesium glycinate vs. citrate to expand their treatment options. Mild magnesium glycinate side effects do exist. The Cureus researchers found that increased bowel movements were common when people took higher dosages than their bodies needed. The supplement also might not work for everyone. Citrate is the shortened form of magnesium citrate. People take it instead of its glycinate counterpart because it treats constipation more directly due to its differing chemical composition. If you’re trying magnesium glycinate for sleep, citrate may not give you the same effects you’re hoping to achieve. Other Ways to Improve Your Nightly Rest Magnesium benefits can assist with multiple health conditions, but it’s not the only solution to getting better rest. If you want to supplement your magnesium glycinate intake, consider making other simple lifestyle changes to improve your sleep routine. Change Your Thermostat If you wake up sweating most nights, adjusting your thermostat could solve your sleep problems. When people lower their thermostats to 60-67 degrees Fahrenheit, they get better rest because their body temperature remains lower. You could also get a smart thermostat to make that adjustment automatically while you’re busy with other parts of your sleep routine every night. Listen to Soothing Sounds Playing noises to fall asleep might seem backward, but it’s an effective way to ease your racing thoughts. White noise machines may improve your sleep quality by keeping you in dreamland throughout the night. Try downloading free apps to see which peaceful noises help you rest the most, like rain showers, airplane cabin sounds or white noise shushing you to sleep. Replace Your Curtains Thicker curtains will block more light while you’re trying to rest. You don’t even need to live in a major city or next to streetlights for this to be a problem. Hang thicker curtains on your windows to block out everything from moonlight to the floodlights on your neighbor’s house. Making your bedroom slightly darker could be exactly what your mind needs to disengage for the night. Get Better Sleep by Changing Your Routine Magnesium glycinate helps many people achieve better rest. Consider if it’s something you want to add to your evening routine. Your doctor is only a phone call away if you have any questions. Once you know what dosage you should take based on your current medications and your health history, you could finally have the deep sleep experience you’ve been missing.

The food we eat can affect our mental health. A plant-based diet can be effective in alleviating feelings of stress, anxiety and depression. Discover what causes us to feel anxious and how plants can play a role in reducing anxiety and sustaining our mental well-being. What Is Anxiety and What Causes It? Although the root cause of anxiety is undefined, our stress levels, genetics, brain chemistry and the surrounding environment can all contribute to feeling anxious. We all endure stressful periods, and how we cope depends on how the above factors contribute to our stress. Higher levels of stress may be due to an anxiety disorder, which affects around 4% of the global population.  Anxiety disorders occur in several types. Three common ones include: Generalized anxiety disorders: Anxiety can develop when you worry about family, money, health and work. We all go through stress concerning these everyday issues, but if that stress becomes excessive and part of your daily life, a diagnosable generalized anxiety disorder could be at play.  Phobias: Phobias can occur following harrowing experiences. However, they don’t always appear to explicitly connect to something in our lives. Common phobias involve a fear of spiders, flying, socializing and being in crowded places.  Panic disorders: Irrational, intense fear can lead to panic attacks, where we can experience shortness of breath, heart palpitations or similar symptoms. These symptoms occur suddenly — often without warning — and may require treatment or methods like the 5-4-3-2-1 technique to allow them to subside. Panic attacks are primary indicators of panic disorder.  Why Eating More Plants May Ease Anxiety Symptoms Plant-based diets focus on eating fruits, vegetables, nuts, whole grains, seeds, legumes and oils. We can still eat meat and dairy products when following plant-based eating regimens, but the diet involves eating more and more often from healthy plant sources.  As we age, our bodies change. Healthy eating can mean being more independent and active. Consuming more plants can positively impact several parts of our bodies, providing our brains with healthy hormones and neurotransmitters to reduce anxiety symptoms.   1. Plants Can Regulate Your Microbiome Nutrition can reduce our risk of anxiety and affect our emotional well-being. Broccoli, carrots, green beans and leafy greens like spinach are among the top anxiety-reducing foods, but there are many more. These specific plants are high in fiber and known as prebiotics, which feed the probiotics and other good bacteria in our stomachs. Our stomachs’ microbiomes have millions of beneficial bacteria that produce vitamins, including vitamin B1, calcium, riboflavin, copper and neurotransmitters like serotonin. Serotonin generation is the target of many antidepressants and is the “feel-good” hormone that assists in regulating our sleep, pain tolerance, appetite and moods.  When we consume healthy plant-based food, our serotonin levels increase, positively impacting our body and brain function. Eating more plants can regulate our intestinal microbiota and reduce anxiety. 2. Healthy Eating Can Fight Inflammation Research shows that increased inflammation can lead to cognitive challenges and adversely affect the brain’s hippocampus and amygdala regions. Many of us are unaware of how constantly eating processed food can contribute to higher inflammation and brain health challenges. In contrast, eating healthy foods like nuts may reduce your risk of stroke and heart disease by fighting inflammation.   Eating healthy also reduces hippocampus region malfunction, which is responsible for our stress management through dopamine production. This portion of our brains plays a large part in managing potential anxiety. The functionality of the amygdala region is also essential as it regulates adrenaline. Anxiety triggers the release of adrenaline, so without the amygdala’s proper functioning, an anxiety disorder could result more easily. 3. Eating Plants Can Improve Nervous System Function Our brains, spinal cords and peripheral nerves make up our nervous systems. This complex system relies on the body’s nutrients for the proteins that maintain existing nerve fibers and create new ones.  These proteins require complex carbohydrates, minerals, amino acids and fatty acids to develop and maintain the health of our nervous networks. The successful message transfer through this nervous system network to the brain is vital for reducing the risk of anxiety, depression and other mental health conditions.    Eating more of the correct plants will improve the functionality of your body’s nervous system and can help ease anxious feelings. Omega-3 fatty acids are common in fish. However, they are also found in plant sources like flax, chia and hemp seeds. Walnuts, some healthy plant oils and algae-based supplements contribute to healthy omega-3 fatty acids. We get healthy complex carbs from fruits, legumes, starchy vegetables and whole-grain products. Amino acids come from natural proteins in many grains, nuts, seeds, legumes and soy products. Eat More Plants for a Healthier Mind and Body One of our primary aims in life is to stay healthy. Our physical well-being is imperative, but neglecting our mental health includes allowing conditions like anxiety to take control. Eating more plants and finding a healthy dietary balance to accompany a productive balance in lifestyle means we can alleviate overwhelming symptoms of stress and anxiety.  

It’s easy to become a little self-indulgent with what you eat throughout the week. However, if you’re trying to be conscious of conditions like diabetes, you have to be more intentional with what your diet looks like. These diabetic-friendly meals can help you feel satisfied while keeping your blood sugar levels steady.  1. Vegetable Stir Fry There’s nothing more simple than sauteeing a pan full of colorful vegetables. Pick your favorite vegetables for the stir fry. Peppers and broccoli are often necessary, but you can take a leap by adding some mushrooms. These contain anti-inflammatory and antioxidant properties to help manage diabetes.   2. Buffalo Chicken Salad Wraps Buffalo chicken is such a delicious component, but you can make it a diabetic-friendly meal by turning it into a salad wrap. Try to look for low-carb wraps or tortillas for the base. You can also combine it with chopped celery, carrots and lettuce for texture and nutritional value. Opt for low-fat mayonnaise for your sauces.  3. Mango Veggie Spring Rolls These mango veggie spring rolls mainly require a little slicing before you roll them up in rice paper wrap, making them some of the easiest dishes to make. Go the extra mile by making a strawberry dip to accompany these. Berries contain antioxidants, which can reduce high blood sugar and insulin levels.    4. Baked Oatmeal with Pears Baked oatmeal with walnuts is a simple dish you can whip up for morning, noon or night. You can add cinnamon, nutmeg and cloves for a pop of flavor before balancing out your ripened pears. Also, extra tip— some oatmeal brands may use sugar as a preservative, so be sure to look out for the no-added-sugar labels.  5. Salmon with Green Beans Salmon fillets are such versatile pieces of protein. Go simple by baking them on a bed of green beans. For the sauce, you can mix olive oil and soy sauce for a more tangy taste. Others like to add brown sugar to the mix, but you can add minced fresh ginger and use sesame oil over Olive oil for more Asian flavor.  6. Stuffed Bell Peppers  Stuffed bell peppers are a hearty diabetic-friendly meal that is perfect when you love Mexican flavors. To make it a more diabetic-friendly meal, swap traditional rice for black beans instead. Others also choose to use standard tomato sauce over salsa since it’s a little less sweet.   7. Cabbage Steaks au Poivre Tender cabbage steaks have been all the rage lately, and they’re almost as simple to make as regular ones. Find a medium-sized head of this vegetable and slice it into the shape of a steak. For the sauce, try to use vegetable or chicken broth that’s low in sodium to keep things mellow.  8. Baked Pork Chops Another option to stray from your usual sirloin steaks is pork chops! These cuts are already quite lean, so use a marinade and avoid overcooking them to keep them as juicy as possible. You can pair this with a salad of your choice.   9. Beef Stew Beef stew is just such a comfort dish. You can pick lean stewing beef or lamb for the meat to keep your blood sugar in check. Make sure you cut them into the same size as your vegetables to help everything cook at the same time.   10. Shrimp Avocado Salad  If you want a high-protein and refreshing meal, shrimp avocado salad is the way to go. You can steam your shrimp instead of frying to avoid oiliness. For a twist, add slices of red onions to complement the softness of your avocado.  11. Tuna Melt Wrap Short on time? The tuna melt wrap is one of the quicker diabetic-friendly meals. Drain your tuna and mix it with Greek yogurt since it’s less fatty than mayonnaise. Add in Dijon mustard, lemon juice, relish and your preferred spices. Corn, red onion and cheese go well in this dish. 12. Low-Fat Carbonara Carbonara often gets a bad rep, but there are many ways to make it healthier. For example, pick lean-back bacon and low-fat soft cheese when making it. For extra veggies, stir in thawed frozen peas with your egg mixture.  13. Chicken Lettuce Wraps Another light meal option you can go with is chicken lettuce wraps. Some people opt for ground turkey instead of chicken to switch things up while keeping it lean. As for the lettuce, look for Bibb or butter lettuce for larger-sized leaves.  14. Chicken Tzatziki Bowls Create a filling bowl of chicken tzatziki and your favorite vegetables. You can marinate your chicken in Greek yogurt, olive oil, garlic, shallots and spices. Pair it with ginger tahini with a subtle lemon flavor to balance out your tzatziki sauce.  The Secret to Making Diabetic-Friendly Meals While there are numerous other recipes to make diabetic-friendly meals, it’s important to know the habits and basics to help you further manage your condition. Try out these tips: Portion wisely: As important as it is to add as much variety to your plate as possible, you also have to focus on proper portioning. The larger the portion sizes, the more carbs, fat, sugar and salt you introduce to your diet. Try to focus on just one plate at a time. When you feel full, stop and save the leftovers for next time.   Have a good schedule for eating: It’s best to have a usual eating time that you can stick to when eating, as it gets your body used to processing everything. Schedule breakfast, lunch and dinner time. Keep in mind that people with type 1 diabetes may undergo constant hunger even when they eat regularly, so add room for snacks.  Find alternatives when possible: One technique used in almost all these recipes is finding a diabetic-friendly alternative for more triggering foods. For example, swapping out black beans for rice can lead to a healthier diet. If you want to choose the latter options, remember rule one on portions! Meal Prep Mindfully for Your Condition A personal home menu you enjoy is important for fulfilling and filling meals. Adopt these easy, diabetic-friendly meal options and cook some delicious dishes. Share with us your favorite recipes on our social media!

A stream of terrible dates could leave you rethinking your approach to relationships in 2025. While some people view astrology as poppycock, you never know if seeing somebody based on zodiac sign compatibility may lead you to the one. Here’s what to consider when entering relationships with your most compatible signs and who to keep in mind when hitting the dating scene this year.  Does Zodiac Sign Compatibility Matter? Astrology can shed a lot of light on a person, giving insight into the intricacies of their disposition and interests, how they navigate the world and what makes them tick. However, surface-level readings about someone’s zodiac sign often begin and end with their Sun sign. Their full birth chart — made up of other essential placements — gives a much more in-depth look at who they are. According to astrologer Angel Dawn, the sun, moon and rising signs must all be taken into account to determine two people’s compatibility. This is because a relationship requires more than meshing well with another’s personality — there’s their emotional maturity, passions and what they can provide as a partner, too.  For example, your Venus sign indicates your love language, while your seventh-house placement looks closer at partnerships. For instance, your Sun sign may be Taurus, but with a Venus sign in Leo, you might be highly passionate, loyal and bold in love. It’s fine to give weight to zodiac signs when dating someone new as long as you consider the whole picture. Even the most seemingly incompatible signs could have overlaps in their birth charts elsewhere that make them a perfect match.  Top 10 Most Compatible Zodiac Signs Although Sun signs shouldn’t be the only thing you look at when partnering with someone in 2025, some zodiac sign compatibilities are off the charts. Here are 10 of the best Sun-based zodiac matches you can pair with.  1. Aquarius and Gemini These two air signs love autonomy and understand each other’s need for space. They also have a flair for philosophical communication, innovation, and deep connection, which creates a lively and enthusiastic partnership.  Aquarius — who’s known for their inventiveness and disconnected nature — appreciates Gemini’s wittiness and adaptability. Both signs share exciting curiosity and creativity with stimulating conversations that never seem to wane.  2. Pisces and Virgo Pisces are the dreamy empaths of the zodiac family. Meanwhile, Virgos are known for their practicality and awareness. Although these signs tend to counter each other, Virgos are highly grounding for the beautifully emotional and visionary Pisces.  Both signs are also adaptable and pay close attention to each other’s needs. This creates an understanding and supportive relationship between the two of them. 3. Scorpio and Cancer Scorpios are recognized for their magnetism and appeal but can have pretty intense relationships. Nevertheless, the eighth zodiac sign longs for emotional commitment. Cue Cancer, who’s ruled by intuition and sentiment and often proves to be a reliable guide for Scorpio. Cancer’s nurturing side complements Scorpio’s intensity. Both are usually eager to create a secure and affectionate relationship for themselves. 4. Aries and Leo Aries and Leo are each passionate and energetic, creating a bold and exciting partnership. Could it be because both are fire signs? Aries’ zeal matches Leo’s confidence and charm, while both have a fun and engaging competitive nature. With this pairing, you have two people who are natural-born leaders, each willing to take charge when it counts. Generally, this match shares an avidity for life and a mutual respect for one another that helps them last.  5. Capricorn and Taurus Capricorn and Taurus — two earth elements — bring grounding and practicality to their pairing. Both feel that commitment, fidelity, and security are the keys to a strong, long-lasting relationship.  While Taurus is dependable, Capricorn is ambitious, and both tend to have complementary goals and approaches to life that create idyllic harmony. 6. Sagittarius and Aries The adventure never ends with Sagittarius and Aries. These two will gladly take an unplanned trip across the ocean, try new things together and support each other’s pursuits throughout their relationship. When people describe “matching each other’s energies,” they’re usually discussing this fiery pair. Both signs are passionate and have a desire to explore the world around them. It’s one relationship you can count on to never get boring with time. 7. Leo and Libra Leo and Libra will get lost in conversation while enjoying the finer things in life. These two zodiac signs love socializing and living a life of extravagance. Libra is endearing and tactful, while Leo is dynamic and charismatic. Each appreciates ingenuity, romance and beautiful things.  They both admire each other’s strengths, which creates neverending camaraderie between the two signs. Libra and Leo will each feel fulfilled in one another’s presence.  8. Virgo and Scorpio What happens when astrology’s two perfectionists come together? Virgo and Scorpio are said to have excellent compatibility. Virgo matches Scorpio’s intense loyalty with their analytical and practical side. They each demand commitment and honesty from their partners, which establishes a strong sense of trust between them. As a couple, Virgo and Scorpio like participating in shared interests, including those that promote personal growth. These two will especially love bonding over meaningful ventures that allow each of them to attain their joint goals.  9. Taurus and Cancer Cancer’s nurturing nature will meet Taurus’ need for tranquility and emotional connection. Both are capable of bringing a sense of security and practicality to their partnership. Cancer is someone Taurus will enjoy curling up on the sofa with to watch a movie and share snacks, as they both value home life and comfort. They’re also both willing to put in the work of fostering commitment and connection. 10. Capricorn and Pisces Pisces carries beautiful sensitivity and emotional depth, requiring Capricorns to create balance in their lives with practicality, structure and stability. Both signs look for someone loyal and understanding of the other’s differences.  Contrasts in their zodiac sign compatibility also allow them to complement each other nicely. For instance, Capricorn can uplift and encourage Pisces to attain greatness, while Pisces will soften Capricorn’s fixed stubbornness.  To Date or Not to Date Based on Your Zodiac Signs? Should astrology be the deciding factor as to whether you, an Aries, skip out on a date with a Cancer? Not necessarily. Astrology may simply provide valuable insight into what makes two people click. The worst that can happen is you end the outing with a story to tell at your next get-together.

Remember when TikTok convinced everyone that drugstore shampoos were the enemy? Dismissed as harsh, ineffective or full of harmful ingredients. Well, the tides have turned, and beauty experts are embracing affordable hair care again. If you're ready to explore the best drugstore shampoo options without breaking the bank, these options prove that great hair doesn’t have to cost a fortune. 1. OGX Thick & Full + Biotin Collagen Extra Strength Shampoo Best for: Fine, thin hair needing a volume boost. For those with fine or limp hair, OGX promises extra strength with this Biotin & Collagen Shampoo is a must-try. Packed with biotin and collagen — components that promote hair growth and health — this formula helps strengthen and plump up each strand for a fuller, healthier appearance. It’s free from sulfates and contains hydrolyzed wheat protein for added nourishment. Your hair will feel fresh and full without being weighed down. 2. Neutrogena Exfoliating Scalp Clarify & Shine Shampoo Best for: Oily hair and scalp care. An oily scalp needs more than just a regular shampoo — it requires a deep clean. The Neutrogena shampoo is infused with pink grapefruit to gently remove excess oil and product buildup while maintaining a healthy pH balance. It’s non-medicated, paraben-free and color-safe, making it suitable for frequent use. 3. L'Oreal Paris EverPure Shampoo Best for: Color-treated hair and buildup removal. If you struggle with product buildup or hard water exposure, the L’Oreal Paris EverPure Clarifying Shampoo is a lifesaver. It’s sulfate-free and contains vitamin C and glycine to remove residue while keeping hair hydrated. This one delivers twice the hydration, leaving hair refreshed but not dry. Plus, it’s vegan and free from parabens and phthalates — making it a safe bet for color-treated hair. 4. Garnier Fructis Pure Clean Shampoo Best for: Everyday use and lightweight hydration. For those who wash their hair daily, the Garnier Fructis Pure Clean Purifying shampoo is an affordable and effective choice. Thanks to its aloe extract and vitamin-infused formula, it eliminates up to 100% residue while staying gentle on hair. This shampoo is vegan, cruelty-free and free from silicones and parabens. 5. Pure Nature Lux Spa Argan Oil Shampoo and Conditioner Set Best for: Repairing dry and damaged locks or chemically treated hair. Has your hair been through heat styling, coloring or environmental stress? Then, the Pure Nature Lux Spa shampoo and conditioner duo is a great solution. Containing Moroccan argan oil, keratin and aloe, this pair smooths and repairs damaged strands while keeping your mane free from frizz and split ends. It’s also color-safe, pH-balanced and free from parabens and sulfates. While this pair is ideal for all hair types, it is one of the best drugstore shampoo products for relaxed hair that removes contaminants but retains moisture and luster. The Verdict — Drugstore Shampoos Deserve a Spot in Your Routine Gone are the days when drugstore shampoos were dismissed as cheap or ineffective. Today’s dermatologically approved formulas are packed with high-quality ingredients, free from unnecessary additives and designed to tackle specific hair concerns. Whether you're seeking a volumizing boost, scalp care or hydration, the best drugstore shampoos can deliver impressive results. After all, they've earned their place back in the spotlight for good reason.

A healthy diet and physical activity are critical for diabetes management. However, you don’t have to hit the gym every day or become a marathon sprinter to control your blood glucose levels. Believe it or not, transforming your health could entail participating in yoga exercise for diabetes. Yoga is the best activity for reducing stress and gaining strength and flexibility. Certain poses also stimulate the pancreas, thyroid and circulatory systems — all critical components of diabetic health.  The Prevalence and Health Impacts of Diabetes According to data from the U.S. Centers for Disease Control and Prevention, 11.6% of Americans had diabetes in 2021, equal to 38.4 million people. Another 38% — or 97.6 million people over 18 years old — have prediabetes. Diabetes can lead to other severe conditions, such as heart disease, kidney dysfunction, stroke, vision loss, nerve damage and foot problems. Without proper management and lifestyle changes, diabetes can negatively affect your quality of life or become life-threatening.  Early signs of diabetes include frequent urination, excessive thirst, increased hunger and fatigue. Slow healing of cuts and bruises, regular infections and skin issues are also prevalent. In fact, you have a two-fold higher risk of bacterial infections with diabetes, primarily due to a compromised immune system. The Benefits of Yoga Exercise for Diabetes Even the simplest and gentlest physical activity can have tremendous effects on blood glucose levels. Fortunately, yoga exercise for diabetes control is accessible and modifiable for everyone.  The American Diabetes Association says yoga’s relaxation benefits help lower blood pressure, reduce depression and stress, alleviate pain and improve sleep. It also aids weight loss and influences a healthy lifestyle. The reduction in obesity is also shown to improve prediabetes and type 2 diabetes, suggesting it’s essential to integrate yoga into diabetes management.  7 Yoga Poses for Diabetes Management Gaining control of your blood glucose is crucial for your health and well-being. Several yoga poses positively affect your endocrine, nervous and circulatory systems. Here are seven asanas to include in your daily asanas.  1. Cat-Cow Pose Cat-Cow encourages gentle movement, enhancing spinal flexibility, stretching your belly and aiding digestion. This asana lightly massages the organs to stimulate your gut.  Start in a tabletop position on your hands and knees, keeping your back and neck flat and your knees aligned with your hips. The Cow Pose requires you to jut your belly downward, sticking your tailbone in the air — slowly roll your shoulders back and look upward, holding the position for a few seconds.  Come back to the tabletop position and enter the Cat Pose by tucking in your tailbone and bringing your belly inward toward the spine so you have an arched back. Then, allow gravity to take over by allowing your head to hang downward, holding your position for another few seconds. Repeat the movements two or three times. 2. Mountain Pose Mountain Pose — Tadasana — is an ideal yoga exercise for diabetes management, requiring you to stand straight with your feet together and the crown of your head facing up. The pose is supposed to improve circulation and posture, requiring you to focus on your breathing for optimal relaxation and stillness.  Keep your feet hip-width apart, stretching and lengthening your spine gently while relaxing your shoulders. Take a few deep breaths in this position before moving to the next one. 3. Legs-Up-the-Wall Viparita Karani is a restorative practice in which you lie on your back with your legs extended outward against the wall. For the greatest effect, scoot your bottom and hips as close to the wall as you can, resting your arms alongside you. Take a few moments to breathe deeply, holding the pose for five to 10 minutes. This pose will help to improve your circulation and balance your blood glucose levels.   4. Bridge Pose Bridge Pose — Setu Bandhasana — also requires you to lie on your back but away from the wall. For this one, you’ll want to draw your feet inward and bend your knees at the same width as your hips. Use your legs to lift your hips off the ground, locking your fingers behind your back to support yourself. If locking your fingers is too difficult, keep your arms on the floor with your palms facing down. Setu Bandhasana is great for a healthy endocrine system overall. The asana stimulates your pancreas and thyroid for optimal hormonal balance.  5. Child’s Pose Every yogi loves Child’s Pose, often calling it one of the most comfortable and relaxing asanas. As such, it should be little surprise that it can help lower cortisol levels and blood sugar concentrations in people with diabetes.  Begin on your hands and knees and sit back on your heels. Stretch your arms all the way out in front of you, lowering your forehead as close to the mat as possible. Push back gently and feel a wave of calm flow through your spine, shoulders and neck, breathing deeply.  6. Breathwork Pranayama is simply breathwork — or conscious breathing — and a critical aspect of yoga. Get comfortable in a seated position, preferably sitting up straight with your legs crossed or in a chair with back support. Close your eyes and take a deep breath, focusing on each inhale and exhale. Diaphragmatic breathing has the greatest effect on activating the parasympathetic nervous system. Like Child’s Pose, Pranayama reduces stress and helps regulate your blood sugar levels. It also promotes oxygen flow and provides mental clarity for people with diabetes to improve their overall health. 7. Savasana Savasana also encourages relaxation and is the perfect component of Pranayama. Also known as Corpse Pose, Savasana requires you to lay flat on your back with your feet and arms extended. Close your eyes and practice conscious breathing for about five to 10 minutes. Many people like to do guided meditations in Savasana, especially body scans. Body scans allow you to relax your body from head to toe, breathing into specific body parts and growing awareness of different sensations. Control Your Diabetes With a Yoga Practice You don’t need to master a headstand or practice yoga for hours at a time to reap the benefits. An easy practice that gently stretches your body is enough to stimulate essential organs for diabetes management. Start a yoga practice that feels comfortable and manageable for your body and time.

Experiencing occasional pain is common while recovering from an injury. However, sometimes the discomfort can be debilitating and hamper you from doing your usual activities. This can be stressful, but it doesn’t have to be. Breathwork practices that activate the vagus nerve can provide relief. Discover how to reduce pain post-injury with these tips. What Is the Vagus Nerve? The vagus nerve is the main nerve of your parasympathetic nervous system, which regulates various bodily functions like your heart rate, immune system and digestion. It’s also the system in charge of your “rest and digest” operations, as opposed to your sympathetic nervous system’s “fight or flight” mode.  This nerve delivers information from the brain to the body and vice versa. The good news is that you can stimulate it on purpose by using breathwork.  What Is Vagal Tone? Vagal tone indicates how well your vagus nerve is functioning, which is measured by heart rate variability (HRV) or the amount of time between heartbeats. High vagal tone is associated with a lower resting heart rate, reduced blood pressure and increased HRV. This indicates that your body is balanced, while a lower HRV may indicate poor physical and mental health. Use a smartwatch or a fitness tracker to track it. How Can Vagus Nerve Stimulation Help Reduce Pain Post-Injury? Vagus nerve stimulation produces analgesic effects, providing pain relief, especially after injury. Post-traumatic arthritis is common among people with joint injuries due to sports, automobile accidents, falls and work. It causes painful symptoms, such as swelling, joint pain, fluid accumulation and decreased tolerance for physical activities, even the easy ones like walking and using the stairs. Activating the vagus nerve allows your body to find balance, enabling you to return to your usual daily activities. Breath and movement can help reset the vagus nerve, helping you restore a sense of safety and healing from trauma. While breathwork helps, it’s not the only pain relief option. Pairing mind-body therapies with physical therapy can significantly help improve your motion and mobility, boosting your quality of life. It can also reduce the likelihood of reinjury in the future, allowing you to enjoy physical activities with peace of mind. 4 Breathwork Methods to Activate the Vagus Nerve Several breathing practices can help you reset your body from “fight and flight” mode to “rest and digest.” Here’s how to use breathwork to activate the vagus nerve. Box Breathing Technique This breathing method is popular among Navy SEALs and athletes for its ability to regulate the nervous system. Here’s how to do it: Breathe in air through your nose for four seconds. Hold your breath for four seconds. Exhale via mouth for a count of four. Hold it again for another four seconds. Repeat as many times as you wish. Wim Hof Method Breathing Method Wim Hof is a Dutch extreme athlete known as “The Iceman” for running a half marathon in the Arctic Circle barefoot and climbing Mount Kilimanjaro in shorts. He developed a breathing technique that helps reduce stress and stimulate the vagus nerve. This practice is best performed after waking up, before a meal or when you have an empty stomach. Get in a comfortable position, either sitting or lying down. Avoid wearing constrictive clothing so your belly can expand properly. Close your eyes and stay in the present moment. Breathe in deeply, pushing your belly outward.  Once your lungs feel full, exhale through the mouth gently. Do the two previous steps 30 times. After exhaling for the last time, hold your breath for as long as you can. Do a recovery breath and draw one giant breath, letting your belly expand fully. Hold it for 15 seconds, then exhale through your mouth. 4-7-8 Breathing Method The 4-7-8 breathing practice can also help stimulate the vagus nerve and relieve pain. Simply breathe through your nose for four seconds, hold it for seven seconds and exhale through the mouth for eight seconds. Repeat the steps until you feel calm. You may feel a bit lightheaded after a few rounds. Perform this technique while lying or sitting down to prevent falls. Valsalva Maneuver The Valsalva maneuver is a breathwork that activates the vagus nerve and restores normal heart rate when you’re feeling anxious or in pain. It has calming effects, making it effective for vagus nerve stimulation. Here’s how to do it: Find a comfortable position, whether sitting or lying down. Inhale and hold your breath in your throat.  Bear down hard as if having a bowel movement or equalizing ear pressure during diving. Strain hard for 10 to 5 seconds. Exhale when you’re done. Rest for a minute before doing it again. Breathe Away Pain Using These Breathwork Exercises Breathwork practices that activate the vagus nerve can help reduce pain post-injury and lower the stress associated with it. Whenever you feel discomfort, try doing these exercises and see which one works best for you.

Going to a social gathering can be extremely exciting for you and your little one. However, if your child has a food allergy, it’s natural to feel worried about how you can make them feel safe and included in the festivities. Here’s what you can do. 1. Understand Your Kid’s Food Allergies Food allergies are much more common than you would think — about 6% of U.S. children reported having them in 2021. There are a variety of allergens involved as well, whether it’s milk, chicken, eggs, peanuts, seafood or more, so get a full understanding of what exactly your kid is allergic to. Remember to differentiate food sensitivities from food allergies! Those would only involve general discomfort and will not affect the immune system. As such, you may not need to avoid the allergen so strictly. However, it’s still best to avoid giving your child these kinds of dishes.  2. Teach Your Child to Avoid Certain Foods Some parents may lose track of their kids while at a social event, especially at bigger gatherings. Because of that, you must instruct yours to avoid certain foods at the venue. Use these techniques during the big talk: Explain the why: Share why the food may be bad for them and why it’s imperative to their health and safety to avoid it. Teach reading food labels: Packaged foods can be tempting to tear open and eat right away. However, you need to train your children to read the labels first. If what they’re allergic to is part of the ingredient list, suggest getting something else. Let them ask questions: If your kid is ever unsure of eating a certain food while at a social event, tell them they can ask you about it first. You have the best eyes for assessing whether something may cause allergic reactions or not. Encourage saying “no”: It’s easy to feel peer pressure while you’re at a social gathering. However, it’s important to tell your kid to say “no” when offered something they’re allergic to. 3. Check the Menu In Advance Remember to check the menu at an event in advance, as it’s better to be safe than sorry. You can usually ask the host or other organizers behind it and explain that you want to know for food allergy purposes. You may want to ask if they can make changes if it’s a more private event or if you know one of the hosts. Parents could also volunteer to bring a dish they know their kid can eat and will like at more casual events like a potluck.  4. Communicate Your Child’s Food Allergy The best way to make a social event safer for your kid is to inform other people. After all, some may not realize your little one has a food allergy in the first place. Talk to family members, friends, teachers and other attendees you may know. Giving those people that information can give you more eyes and ears on your child and keep them safe from certain allergens. You can also provide instructions on what to do if they have an allergy emergency without you present. 5. Bring Safe Snacks Another way to keep your kid allergy-free and full at the same time is by bringing some snacks instead. Place all the goodies in a backpack or handbag. Let them carry it — it can be helpful for them to have their accessible snack stash during an event — and pack them enough to share with friends. 6. Have Water Ready Make sure to bring a full water bottle along with those safe treats! Being dehydrated boosts your histamine production and aggravates allergy symptoms like coughing. Encourage your kid to take sips in between activities to keep their fluids up. 7. Minimize Physical Contact If your child has a food allergy, be wary of their physical contact with other people. Sometimes, even just a handshake with someone who has eaten their allergen can cause a reaction if they are extra sensitive. Suggest washing hands and bringing along hand sanitizer. 8. Be Wary of New Food Allergies Being allergic to one food means your immune system is susceptible to developing a new allergy. Even if you’ve vetted a social event to be allergen-free, keep on your toes and look out for any reactions. If you see any redness or other symptoms, consult a dietitian. They can let you know if your kid has a food allergy related to different food groups like dairy or whole grains. 9. Get Their Medication Ready Remember to have a little emergency kit with epinephrine injections and medication in case of reactions. Antihistamines are ideal to prevent these symptoms after your little one is exposed to an allergen. However, be wary of side effects like slower reaction time, dry mouth and headaches. Keep Your Child Food-Allergy-Ready Just because a child has a food allergy doesn’t mean they can’t have fun munching at social events. Learn how to plan for these emergencies and empower them to be safe while enjoying themselves.