Best of Body+Mind

woman graduating wearing a cap and gown

20 Feminist Inspirational Quotes to Adorn Your Graduation Cap

With graduation season just around the corner, you grads are probably starting to reflect on the past four years of your life. And you’re likely looking ahead to what’s on the horizon, too. That future is limitless, especially if you’re a woman during this time of growing female empowerment! That’s why you may be thinking of embellishing your cap with one of your favorite feminist inspirational quotes. With women’s rights issues today at the foreground of political and social conversations, true gender equality seems like a reality that could be achieved in your lifetime. Celebrate that truth by decorating your graduation cap with a feminist inspirational quote. For the Music Buff… Is music the language that your soul speaks? Then it could factor into your graduation day. Politics and music have had a strong relationship throughout history, so try one of these musically inclined feminist inspirational quotes! “My idea of feminism is self-determination, and it’s very open-ended: every woman has the right to become herself, and do whatever she needs to do.” -Ani DiFranco “Who run the world? Girls.” -Beyoncé “If you don’t like the road you’re walking, start paving another one.” -Dolly Parton For the Comedy Enthusiast… Maybe it’s trailblazing women in the male-dominated world of comedy who motivate and inspire you. Bedeck your graduation cap with one of these (admittedly wordy, but worth it) quotes from Tina Fey or Amy Schumer. “I say if I’m beautiful. I say if I’m strong. You will not determine my story — I will.” -Amy Schumer “Don’t waste your energy trying to educate or change opinions; go over, under, through, and opinions will change organically when you’re the boss.” -Tina Fey “Let me take a minute to say that I love bossy women… for me, a bossy woman is someone to search out and celebrate. A bossy woman is someone who cares and commits and is a natural leader.” -Amy Poehler For the Bookworm… If you spent your college years devouring everything from Nora Ephron bestsellers to dense novels by Ayn Rand, why not honor one of these fearless women via your graduation cap? Or honor William Shakespeare — not a woman, but an honorary addition to this list based on some of his most famous quotes. “The question isn’t who’s going to let me; it’s who’s going to stop me.” -Ayn Rand “Though she be but little, she is fierce.” -William Shakespeare “A well-read woman is a dangerous creature.” -Lisa Kleypas “Above all, be the heroine of your life, not the victim.” – Nora Ephron “We do not need magic to change the world, we carry all the power we need inside ourselves already: we have the power to imagine better.” -J.K. Rowling For the TV Junkie… Shonda Rimes dominates an entire evening of network TV, and Oprah Winfrey is a billionaire. Enough said. “You can waste your lives drawing lines. Or you can live your life crossing them.” -Shonda Rhimes “Step out of the history that is holding you back. Step into the new story you are willing to create.” -Oprah Winfrey For the Entrepreneur… If you have dreams of striking out on your own and building a business after graduation, let these quotes from girl bosses drive you directly toward those dreams. “I didn’t get there by wishing for it or hoping for it, but by working for it.” -Estée Lauder “In order to be irreplaceable, one must always be different.” – Coco Chanel For the Activist… These women weren’t afraid to speak up — these quotes should remind you not to cower, either. “When the whole world is silent, even one voice becomes powerful.” -Malala Yousafzai “It took me quite a long time to develop a voice, and now that I have it, I am not going to be silent.” -Madeleine Albright “Take criticism seriously, but not personally. If there is truth or merit in the criticism, try to learn from it. Otherwise, let it roll right off you.” – Hillary Clinton For Any Feminist… A famous author or politician doesn’t speak every poignant quote. Some come from unknown sources. Maybe one of these short and sweet anonymous feminist quotes would be perfect for your cap. “Behind every successful woman is herself.” -Unknown “She believed she could, so she did.” -Unknown This is just a small sampling of feminist inspirational quotes that may remind you how fierce and fearless women are on the day that you graduate. There are innumerable others from women from all walks of life. Do you have another favorite feminist inspirational quote you plan to embellish your graduation cap with?

4 Overnight Oats Recipe Ideas

Overnight oats are a delicious and healthy breakfast trend that takes little to no time to make. These oat recipes will quickly become a staple in your home. You can make so many different flavors there is sure to be one you will enjoy.  Here are four overnight oats recipe ideas.  What are Overnight Oats? Using a combination of whole rolled oats, milk and yogurt overnight will give you a soft, chewy and creamy texture to enjoy when you wake up. The oat absorbs the liquid when you combine all these ingredients and leave it chilling in the fridge overnight—leaving you with a yummy and filling breakfast.  This breakfast option is perfect since it can be meal prepped in advance and only cost you one to two dollars per jar.  Health Benefits  Whole rolled oats contain fiber, protein, magnesium, potassium and omega-3 fatty acids. These are all essential nutrients for the body to work in its best condition. When they soak overnight, it makes them easier to digest while reaping the nutritional benefits of protein from greek yogurt and more from fruits, nuts and seeds.  Overnight oats are a sweet and nutritious start to your morning. People often start their day with sweets like pancakes, donuts or muffins, which can be packed with sugars and make you hungry in an hour. When you have your oats prepped, you won’t be tempted by high-calorie and sugar options since you are satisfied with being satiated and enjoying sweets all in one.  Making Overnight Oats Overnight oats can be made in four simple steps: 1. Mix ingredients. Combine rolled oats, milk, yogurt, sweetener and a pinch of salt with any additional flavors 2. Pour into the container. Pour your mixed base into an airtight container.  3. Chill Overnight. Let the liquid absorb into the oats overnight.  4. Serve with Toppings. Choose toppings like berries, raisins, nut butter, fruits or anything else you would like to make it how you want.  Overnight Oats Recipe Ideas  1. Blueberry Overnight Oats  Whisk together the main ingredients of oats, milk and yogurt. Add lemon juice, blueberries, chia seeds, vanilla extract and honey or maple syrup. Once it is all mixed, place it in your container and you are done.  2. Pumpkin Overnight Oats Pumpkin is a nutrient-dense, low-calorie food that is good for your heart, eyes and immune system. Adding it to your overnight oats will give you even more nutritional benefits. After completing the staple sets, add pumpkin puree, ground cinnamon, cloves and nutmeg. Place your jar in the fridge and wait till morning to enjoy.  3. Chocolate Peanut Butter Overnight Oats  Chocolate and peanut butter is a classic and loved combination. Add natural peanut butter and unsweetened cocoa powder to make oats in this flavor. Refrigerate and enjoy.  4. Strawberry Cheesecake Overnight Oats There’s nothing like dessert for breakfast. With this recipe, you’ll feel like you’re waking up to eating a delicious strawberry cheesecake. After mixing the usual base of the oats, add fresh-cut strawberries, softened cream cheese and lemon juice. You’ll jump out of bed to start your day with this recipe.    Try Overnight Oats for Breakfast Oats are a delicious and healthy breakfast option you can look forward to every morning. Try out one of these recipes to find your go-to overnight oats.

5 Best Friend Valentine Gifts

Valentine’s Day doesn’t always have to be about your significant other. In fact, you should use February 14 as an excuse to give your bestie some great best friend Valentine gifts. It’s time to recognize the people who help you through every break-up and reassure you that your soulmate awaits. After all, where would we be without our closest companions? Here are five ways to make your pals feel special on Valentine’s Day. 1. A Zodiac-Inspired Piece We all have that one friend who’s obsessed with astrology. Maybe they’re a mysterious, secretive Scorpio or an independent and impulsive Aries. Either way, why not consider a zodiac-inspired present for your favorite starry-eyed person? You could try a bracelet or necklace engraved with their star sign. If your friend already owns a lot of jewelry, pick up a cute box or dish that features a specific zodiac. These days, there are many choices, from candles to mugs to soaps. 2. A Custom Art Design Solidify your friendship with a custom art design! You can personalize whatever fits your friend best. Whether they love gag gifts or prefer tasteful pieces, there’s an option for everyone. These presents can take some time to process, so don’t wait until February 13 to place an order. That said, if you’re the artsy type, you can always customize your own gift. If they love unique pillows, you could have one printed with your favorite quote or picture. You may want to create an art print that features your names alongside a sketch of you both. If your friend likes funny memes, pick one to put on a mug. 3. A Spa Day Basket It’s never fun to be single on Valentine’s Day. That’s why many people use this holiday as an excuse for self-love. If you have a friend that feels a little down when February 14 rolls around, here are some terrific best friend Valentine gifts to consider. A hot bath can help the body relax so that you feel less stressed. Fill up a basket or bag with your favorite bath salts and bath bombs to promote a peaceful evening. Then, include an aromatic candle, as well as an essential oil or two. Add nail polish, face masks and body lotion. 4. A Fun Home Gadget Is your best friend super tech-savvy? If so, now would be the perfect time to spoil them with a new device. You definitely don’t have to buy them a phone or laptop, but a fun gadget can be both useful and enjoyable. Who wouldn’t want a self-cleaning water bottle? You could pick out an LED showerhead that changes colors when you shower, or a smart vase that holds flowers as it charges your phone. What about a smart beauty mirror? Look around for unique devices that add a little spice to your friend’s life. 5. A Meditative Zen Journal We all could benefit from some mindfulness every now and then. If a spa day won’t cure your best friend’s stress, it’s time to gift them a journal. This activity contributes to various health benefits, like improved cognitive function. It’s also proven to reduce anxiety as you write down your thoughts. You can choose a blank journal with a pretty design on the outside, or pick a journal that includes specific prompts and questions. Either option encourages them to work through their emotions and learn how to process them better. Feel free to grab your own journal to do the same. Remember, Valentine’s Day can be about self-love, too. Choose These Best Friend Valentine Gifts This Year If you want to shower your friends with love, try these Valentine’s Day gifts. Everyone deserves some admiration on this day!

three boba teas sitting on a table

5 Boba Tea Benefits You Must Know

Boba tea is a refreshing treat that many people enjoy. Though these drinks are loaded with sugar, they can also have some hidden health benefits. The boba tea benefits typically lie in the type of drink you order, but you can find a little something to feel happy about in every sip of a boba tea drink of your choice. Here are just a few of the benefits you can reap from the occasional boba drink. 1. A Healthy Dose of Calcium Because many boba tea orders have a milk tea base, you can receive a great dose of calcium from drinking a serving of boba milk tea. Calcium regulates several blood functions. Getting your daily amounts of calcium improves your brain function and can aid in blood clotting and lowering blood pressure. Everyone should consume calcium each day as part of a healthy daily diet, and a boba tea treat once in a while can help you get to the calcium levels you need. 2. Green Tea Decreases Risk of Cancer Many of the boba tea benefits you’ll receive depend on the type of tea you choose to pair with your boba. Green tea is a popular choice as a base for boba tea, and it has several health benefits, including those that lower a person’s risk for strokes and cardiovascular disease.  Green tea features compounds that might target and kill cancer cells, making it an excellent base for your boba drink when you want something sweet and beneficial. It’s also been thought that green tea, when sipped regularly, can help people lose weight in a healthy way and reduce inflammation. Green tea, on its own, provides so many health benefits. 3. Tapioca Can Beat Cravings Tapioca itself carries very few nutritional benefits, but you won’t be hurting yourself by getting some tapioca pearls in your drink. It isn’t as sweet as other typical “dessert” foods, but it can still hit the spot. Partaking in boba tea might keep you away from excess sweets that might be worse for you. It’s a great way to curb any cravings you might have. 4. Boosts Your Energy Boba tea drinks are typically very high in carbohydrates and sugar. While sugar can give you a short burst of energy, carbohydrates are essential to maintain basic bodily functions. Your body converts carbohydrates to energy so you can perform several daily functions. Without carbohydrates, your body may struggle to maintain certain jobs — and without eating enough, you might experience fatigue, weakness and headaches, among plenty of other side effects.  5. It Can Make You Happy Everyone deserves a little treat sometimes. You’re no different. If you’ve been having a bad time recently, you deserve something that will make you feel happy. Similarly, if you’ve been working hard and want to reward yourself, the boba tea benefits are a great way to ensure that you’re nourishing yourself while also keeping your mental health afloat. While sugar can negatively affect a person’s health, it’s okay in moderation — perfect for allowing yourself a little treat. Boba tea can be infused with fruit, so it doesn’t have to be purely added sugar. As long as you treat yourself to boba once in a while instead of multiple times every day, you might reap the benefits of a sweet treat and all of its ingredients with minimal drawbacks. Absorb Boba Tea Benefits With Every Serving Boba tea is one of the tastiest treats you can get year-round. Whether you want something to keep you cool or something yummy to satisfy your sweet tooth, boba tea and its endless customization options have you covered. When opting for boba tea benefits, make sure that you choose a base that will nourish your body. Too much sugar is never good for anyone, so you must be careful and aware of how much boba tea you consume regularly. All in all, it’s one of the greatest drinks you can treat yourself to, and you can make your special drink uniquely yours.

5 Flexibility Workouts You Can Do Anywhere

Stop where you are, and pay attention to your body for a moment. What areas feel tense or achy? Maybe you notice that you clench your jaw or that your lower back feels like you have a red hot bowling ball lodged under your shirt.  One free way to ease stress and tension is through stretching. The beauty part of flexibility workouts is that you can do them anywhere. It doesn’t matter whether you’re standing in line at the grocer’s or sitting at your workstation. Try these moves to feel better more quickly.  Forward Folds Forward folds are the ideal method for releasing tension in your lower back. You can do these seated or standing, which lets you perform them nearly anywhere. To do a standing forward fold, bend forward as if you want to touch your toes. Breathe deeply as you hinge from your hips. You can hold on to your elbows and gently sway side to side, or, if you have the range of motion, reach down and grab your toes to pull yourself closer to your legs.  To perform a seated forward fold, again, hinge from your hip. In this position, focus on posture by lengthening your tailbone away from the back of your pelvis. You can use a strap or yoga blocks to make the move more comfortable. Avoid the temptation to force yourself into the stretch. Jerking or yanking your way into a movement can lead to muscle and tendon tears.  Shoulder Mobility  Are you one of the many who carries excess tension in their shoulders? You can ease it in several ways. While standing, try moving your shoulders up toward your ears as you inhale, as if you were shrugging, “I don’t know.” As you exhale, let them release, focusing your attention on relaxing the muscles.  You can also perform shoulder rolls. If you are in a crowded area, keep them small by rotating only the cuffs forward, then backward. If you have more space, open your arms wide and trace circles in the air. You can do this with your elbows bent or your arms straight.  Cat-Cow Variations  Maybe, like many folks, you have pain in your spine. You can perform cat-cow pose standing, seated, or on all fours. To practice the most well-known variation, get on the floor on your hands and knees. As you inhale, let your belly hang down while keeping the core engaged and look up slightly. This motion accentuates the natural curvature of your spine. Then, as you exhale, round out your spine and think of opening your ribcage like an Oriental handheld fan.  To do this movement seated in your office chair, place your hands in your lap and coordinate the arching and rounding motions with your breath. If standing, you can set your hand on your thighs, leaning forward slightly as you perform the move.  Twists of All Kinds  Your spine doesn’t only move along the coronal or frontal plane, which divides you from front to back. This remarkable bone structure lets you do the twist, too. While you can dance it up on your feet, static twists work best seated or lying on the floor.  At your work desk, sit with your feet uncrossed in front of you, legs together. Place one hand on your opposite knee and the other on the back of your chair. Do one side and then the other. Don’t worry if your back cracks — as long as you avoid pushing it, you won’t cause arthritis or stunt your growth.  On the floor, lie on your back. You can bend both knees or perform a variation with one leg straight. Bring the bent knee toward your chest and then cross it over your body. Extend the opposite arm to the side.  Stand Tall and Tense-Relax Do you want a stretch that improves your posture? Stand up straight and elongate your spine. Think of reaching your head toward the ceiling and your feet into the earth. To other people, you’ll exude an air of confidence — while all you did was stretch your backbone and legs a bit.  Another full-body stretch you can perform anywhere is progressive muscle relaxation. Tighten all of your muscles — or those in a targeted area — for four to ten seconds. Then, relax them and feel the difference. This exercise helps you to identify areas of tension more readily before your muscles start to ache.  Do These Nine Flexibility Workouts Anywhere and Move More Freely  Your fitness instructor at the gym advises you not to skip the stretch section because your body needs it. Fortunately, with the moves above, you can do flexibility workouts anywhere you find yourself with a few extra minutes — like waiting in line.  

bowl of vegetables

5 High-Protein Vegetables to Help You Stay Fuller Longer

Vegetables are an essential part of a healthy diet, thanks to the essential vitamins and minerals they contain. Did you know that there are many high-protein vegetables. Protein is necessary to keep you going, and it also has the benefit of keeping you fuller longer on days when you don’t have an opportunity to have a snack.  Here are five high-protein vegetables to add to your meals.  1. Edamame You can find edamame at many restaurants, but this veggie is an excellent choice to enjoy at home. Edamame has a whopping over 18 grams of protein per cup, making it a great side dish or healthy snack.  These immature soybeans come with a nice, mild taste that you can make your own. Prepare them from scratch or get a freezer bag that prepares quickly in the microwave— add any of your desired spices or other items and you’ll have a great, healthy choice.  Edamame has many essential nutrients like calcium, magnesium, vitamin K and folate.  2. Lentils Lentils are an excellent inexpensive lentils with up to 24 grams of protein per cup.  Resembling small beans, lentils can cook up in minutes and are an excellent addition to soups, sauces and bowls.  You can season lentils in many ways to add a nutritious addition to almost any meal. The legumes are high in iron, fiber and potassium, making them a great source of nutrients.  3. Chickpeas Also known as garbanzo beans, chickpeas are well-known as the main ingredient in hummus. However, there are many ways to prepare in soups, salads, curries, sandwiches or a healthy snack.  With an amazing 39 grams of protein per cup, these versatile legumes are a fantastic plant-based alternative to meat.  Chickpeas are also excellent sources of magnesium, fiber, calcium and choline. They also have a low-glycemic index, making them a good choice for anyone who needs to regulate their blood sugar.  4. Lima beans Lima beans are little legumes that contain several nutrients, making them a great option for a protein-packed side or snack.  These beans contain 12 grams of protein per cup and are great in stews, pasta and casseroles. They also make a great side to add a little extra protein to your meal.  Vegetables are also an excellent source of potassium, fiber, and iron and don’t have any cholesterol.  5. Green Peas  Green peas are a yummy source of many nutrients. Even if you don’t like them plain, you can dress them up with different spices or in recipes.  These peas have eight grams of protein per cup and are also a great source of vitamin C, vitamin B6, iron and magnesium. You can add them to pasta, soups, stews, couscous, pesto, salads and pot pies.  You can get fresh green peas at a farmers market or purchase frozen or canned peas at the store.  Choosing Protein-Rich Vegetables Vegetables are a great source of many vitamins and minerals, but they can also be a great source of protein.  When you add plant-based protein into your diet, you can fuel yourself while cutting out cravings for an excess amount of unhealthy snacks.  By choosing high-protein vegetables, you can fuel yourself for whatever lies ahead. 


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