#WhyWomenDontReport Sexual Assault Is Trending (Thanks, Trump)

In the last few weeks, more than a half dozen women have come forward claiming Donald Trump sexually assaulted them. Most of the alleged incidents happened over a decade ago, leading many to ask: Why are these women coming forward now? First off, women have spoken up about Trump's inappropriate sexual advances in the past. But there are also plenty of legitimate (and upsetting) reasons victims of sexual assault stay quiet for so long. People are using the hashtag #WhyWomenDontReport to share the unfortunate realities that often stop survivors from coming forward. Here are just a few examples:

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The Best Bodyweight Workout When You Haven’t Hit the Gym in Forever

Sure, we’d all love to have the time and motivation to fit in a killer workout every. damn. day. But the truth is, sometimes life gets in the way. Suddenly skipping one day turns into a second day, and the next thing you know, you haven’t worked out in months. Oops?

Forget the slip-up(s). In this moment, you just need a quick fix to get back on the wagon. This 20-minute bodyweight workout is just that. It’s beginner friendly to ease you back in, quick enough to fit into any busy schedule, and intense enough to give you that post-workout, feel-good high. Hell, you might even be eager to do it again tomorrow.

You need nothing but your own body weight, making the routine super convenient. You'll alternate between cardio and variations of basic moves like squats, lunges, and planks. Be sure to count your reps for each exercise so you can try to add a few extra the next time you bust this one out. Just hit play to get started.

To recap: Each move is performed for about 30 seconds, no equipment needed.

Warmup:
Jumping Jack
T-Spine Stretch
Trunk Rotation
Arm Circle

Workout:
Four Punch Combo
Tricep Dip
Tricep Extension
Plank Tap

-Repeat-

Squat With Kick
Side Lunge Toe Tap
Sumo Squat Touch Down
Reverse Lunge Knee Thrust

-Repeat-

Knee Raise
Running Man
Side-to-Side Jump Rope
Squat Hop

-Repeat-

Side Crunch
Extended Arm Crunch to Toe Touch
Plank With Arm Extension

-Repeat-

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

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How to Use Fresh Herbs in All Kinds of Cocktails

Baked Spiralized Sweet Potato Curly Fries

If you're anything like us, you can't get enough of those crispy, boing-y, spicy curly fries served in most diners. Guess what? You can replicate the supremely satisfying strings with a spiralizer! Now when we're craving a fix, we give those massive potatoes in our kitchen a quick spin, toss them in tons of spices, and bake until crispy. While this works great with regular potatoes, we used sweet potatoes in this recipe for an extra boost of flavor.

Baked Spiralized Sweet Potato Curly Fries

Recipe by: Rebecca Firkser
Makes: 4-6 servings, as a side
​Ready in: 45 minutes

INGREDIENTS
3 large sweet potatoes
2 teaspoons paprika
1/2 teaspoon cayenne
1/2 teaspoon garlic powder
Salt and pepper
2 teaspoons olive oil

DIRECTIONS

1. Preheat oven to 450 degrees and line a large baking sheet with parchment paper.

2. Scrub potatoes and slice using the thickest noodle setting of a spiralizer. Place on baking sheet.

3. Combine paprika, cayenne, garlic powder, salt, and pepper in a small bowl.

4. Drizzle olive oil over the potatoes and toss to coat.

5. Pour spice mixture over the potatoes and toss to coat.

6. Bake 30-35 minutes, tossing every 10-15 minutes.

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7 No-Meat Meals That Will Wow Your Non-Vegan Friends

Spicy Black Bean Salad

Beans are good, but spicy black beans with red pepper and a zippy lime dressing are way better. This salad is perfect for a potluck, as it only gets better the longer it sits. Note: If you don't cook with jalapeños often, be sure to use caution while cutting, and please don't touch your eyes; those bad boys run hot.

Spicy Black Bean Salad

Recipe by: Rebecca Firkser
Makes: 4-6 servings, as a side
​Ready in: 15 minutes

INGREDIENTS
For the dressing:
1 lime, zested and juiced
1 teaspoon dried cilantro
2 teaspoons olive oil
Salt and pepper

For the salad:
2 15-ounce cans black beans, rinsed and drained
1 15-ounce canned corn, rinsed and drained
1 red bell pepper, diced
1/2 red onion, diced
1 large tomato, diced
1 avocado, diced
1 small jalapeño, seeded and minced*

DIRECTIONS

1. Combine lime zest, juice, cilantro, olive oil, salt, and pepper in a small bowl and set aside.

2. Cut all other vegetables before the jalapeño. *To safely cut a jalapeño: Put on latex gloves and slice the pepper in half lengthwise. Pull out and discard the rib and seeds of the pepper—that’s the spiciest part! Slice the pepper into strips, then chop finely. Wash cutting board while wearing gloves, then throw out gloves. Wash hands thoroughly.

3. Combine beans and vegetables in a large bowl. Toss with dressing.

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Seriously, America: What Does It Take for Us to Pay Attention to Sexual Assault?

In the days since The Washington Post released recordings featuring Donald Trump making lewd comments about women to Billy Bush on an Access Hollywood bus, at least four women have accused Trump of sexual assault.

The New York Times reported the stories of two women: Jessica Leeds says Trump stuck his hand up a her skirt mid-flight in the 1980s, and Rachel Crooks accuses him of forcibly kissing her in an elevator decades later. The Palm Beach Post published the story of Mindy McGillivray, who says Trump groped her at an event at the Mar-a-Lago 13 years ago. And last night, People magazine reporter Natasha Stoynoff broke her silence about Trump allegedly assaulting her during an interview in 2005.

The logical question that follows is: Why are we hearing about these alleged incidents now, just weeks before the election? But here's the thing. If you think this is the first time women have accused Trump of sexual assault, you're not paying attention.

Photo: Darren Decker/Miss Universe Organization Here are just a few examples that came up before the Access Hollywood tape was released:

• In July, Jill Harth, a makeup artist for beauty pageants, went public about the 1997 lawsuit where she accused Trump of attempted rape. Harth says he groped her under the table at business dinners and assaulted her in his daughter's bedroom.
• In June, a woman accused Trump of raping her two decades ago when she was 13 years old. Although the merits of this case have been widely debated, a court date is set for December.
• In May, Temple Taggart, a former Miss Utah, told The New York Times that Trump forcibly kissed her and other pageant contests.
• During their 1992 divorce, Ivana Trump said Donald raped her in 1989. She later said it wasn't rape in "the criminal sense", but she maintains she "felt violated" and never altered the her description of the violent sexual assault.

And this doesn't even account for the dozens of outrageous and offensive comments Trump has made—and continues to make—about women:

We've heard him mock Carly Fiorina for her appearance ("Look at that face. Would anyone vote for that?"), flat-chested women ("A person who is very flat-chested is very hard to be a 10"), and women in the military ("26,000 unreported sexual assults in the military—only 238 convictions. What did these geniuses expect when they put men & women together?"). And that's only a handful of remarks.

Getting back to the allegations of sexual assault: We've heard numerous reports at this point (suggesting his sexism isn't "just words," as he tried to say at the most recent debate). So why does it take the in-your-face example of the Access Hollywood video for us to believe the claims that Trump is a serial sexual abuser?

Photo: Video obtained by The Washington Post

It's not just Trump. Time and again we downplay rape accusations against famous men, including Bill Cosby and Bill Clinton. In all of these cases, most of the victims were silent for years. They know they'll face an ugly backlash—they'll be called sluts and told they're asking for it. It takes many women coming together and sharing their stories for us to pay attention— and that's completely messed up.

Yes, Trump is running for the highest office in the country, so his misconduct is front and center. But sexual assault is wrong no matter who the offender is or what position they're in. We're happy these women feel empowered (perhaps it's more accurate to say angered or flabbergasted?) enough to speak up, but we also need to take a long, hard look at the pervasive rape culture that makes these surivors think they need to stay silent for so long.

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How Can One Naturally Lower Their Blood Sugar Without Drugs?

Getting a regular Blood Sugar Test is one part of managing your diabetes successfully. Your blood sugar is tested both pre and post meal (i.e. before and after). This allows you to see how the meal affects your blood glucose levels and helps you to understand which meals may be best for your blood glucose control.

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Why More Athletes Are Turning to Weed

It’s a typical Wednesday evening. After a long run, Andrew*, who works in digital media in New York City, is following his standard post-run routine. Like most runners, he’ll quickly cool down, stretch, drink water, and maybe grab a post-workout snack. Unlike many runners, he’ll also smoke pot.

The avid runner and cyclist, whose racing résumé includes the Umstead 100 Ultra, typically lights up immediately before his athletic activities and usually within an hour or two post-sweat session.

Andrew isn’t alone in his habit—in fact, combining cannabis and sport has become an underground trend in distance-running culture. Ultra runners such as Avery Collins and Jen Shelton have admitted to running under the influence of marijuana. And former professional runner Chris Barnicle, a cannabis advocate living in Los Angeles, calls himself the “world’s fastest stoner” on Twitter. Pro-cannabis running groups, like Run on Grass in Denver, are dedicated to staying fit and educating others about cannabis, while online communities like Cannafit and NORML Athletics also promote cannabis' association with healthy living.

And it's not just runners who are experimenting with weed. Bodybuilders may hit a bong to prevent soreness and sleep better, while action sports athletes such as mountain bikers, skiers, and snowboarders may light up on the lift to get in the zone, loosen up, or release their inhibitions. Even some athletes participating in niche sports such as skeleton, bobsledding, and ice hockey toke up. ⁰

Your Brain on Mary Jane

Andrew didn't used to light up before a workout. “As I started getting into longer distances like marathons, I noticed my mindset was very similar when I’m running and when I’m high," he says. “If I don’t smoke before a run, I’m constantly thinking about the miles and how much further I have to go, rather than just enjoying the experience.”

Science backs up this sensation. A quick refresher course on how weed works: When you ingest marijuana—whether via smoke, vape, or edibles—its chemical compounds, or cannabinoids, combine with your brain and body’s receptors that regulate pain, emotions, appetite, and memory. The compound called cannabidiol (CBD) is nonpsychoactive and brings about that calm and relaxed feeling. The other main compound is tetrahydrocannabinol (THC), a psychoactive chemical that generates feelings of euphoria, relaxed inhibitions, lack of focus, and sometimes drowsiness.

While weed may not sound like an ideal substance to ingest before lacing up your sneakers, it turns out our bodies naturally produce similar compounds after exercise. Research has shown high levels of anandamide, a cannabinoid naturally produced in the body, in the bloodstream of people after exercise. ¹

So, ingesting cannabis mimics the very natural process of increasing exercise-induced endocannabinoids, says Gregory Gerdeman, an assistant professor of biology at Eckerd College. “That runner’s joy—whether natural or marijuana induced—can minimize distraction and help exercise be not just a means to an end but an enjoyment.”

The Perks of Pot

In a competitive world, it's not unusual for runners to go beyond the basics to enhance their performance, whether it’s wearing compression gear, plunging into ice baths, or even downing pickle juice during a race (seriously, it's a thing). ² But can using cannabis really give them an edge?

Studies on the effects of cannabis on athletes are very limited—and the studies that are available tend to focus on the negative effects, says Amanda Feilding, director of The Beckley Foundation, a nonprofit in the U.K. devoted to consciousness and drug policy research. But plenty of pro-cannabis advocates, as well as some studies, point out potential benefits of pairing pot and running.

These positive effects are mostly indirectly related to the sport itself, Feilding says, such as helping people relax before or after a competition. Athletes seem motivated to use cannabis due to its effects on anxiety and well-being, and its promotion of better sleep before a race. ³ (Since it can affect your coordination, Feilding points out that it might be better to avoid cannabis immediately before a competition.)

Another perk for athletes: Cannabis can increase impulsive responses, leading to more risk-taking behavior—without affecting decision-making—which can be beneficial in competitions. ⁴ Studies also suggest cannabis can increase oxygenation of tissues, improve vision and concentration, help athletes forget previous traumatic experiences related to the activity (like falls or injuries), reduce muscle spasms, and aid in pain relief. ⁵

So it's no wonder athletes are turning to marijuana more and more, especially college athletes. ⁶ A recent study shows weed has replaced tobacco as the second most widely used drug among athletes after alcohol—the main reason being to enhance performance. ⁰

Still, researchers say much more scientific research is needed to determine the performance-enhancing effects. (Translation: Don't try this at home, kids.) Another recent study stresses the importance of developing a better understanding of the relationship between cannabis and exercise as political, cultural, and legal trends are rapidly changing. ⁷

Plus, inhaling smoke is not exactly an ideal delivery method, explains Dustin Sulak, D.O., a licensed osteopathic physician and advocate of integrative medicine. Instead runners can turn to edibles, vaporizers, or oral medicine. These alternatives won't harm your lungs or expose you to the toxic substances in smoke (vaping in particular has been touted as the healthiest way to ingest cannabis), but they can also hit your system harder and last longer (up to 10 hours!) than smoked THC. In other words, use caution or talk to a medical professional beforehand.

Though the verdict is still out on the benefits of weed for runners, there's plenty of anecdotal evidence from pro-ganja athletes. Tyler Hurst, a writer, runner, and cannabis enthusiast in Portland, OR, has been using cannabis regularly for about five years. He typically ingests a Squib, a small, easily stashable edible, before long weekend runs.

“It’s pretty great to run through a field, across a bridge, in a forest, or up a mountain while being hyperaware of your environment,” Hurst says. “I’ve recovered faster in the past year than I ever have before, all while running longer and eating the same.” He says cannabis helps relax his muscles once they become fatigued, making it easier to foam roll and stretch post-run.

The Cons of Cannabis

But is it safe? Not exactly. More research is needed to fully understand the effects of cannabis, both on running and in general, Feilding says. Cannabis also increases the heart rate, so runners might reach their limits more quickly, she explains.

Then there's what we’ll call “the stuff our parents warned us about.” Studies show consistent cannabis use can impair short-term memory, decrease alertness, lower reaction time, accelerate muscle fatigue (leading to a shorter exercise sesh), or even cause cardiovascular disease. ⁸ It's also been associated with a declining IQ. Plus, some people experience paranoia or extreme anxiety while high—not exactly a recipe for crushing your PR. ⁹

Finally, we’re all familiar with the fact that smoking can damage your lungs. Although smoking pot has lower risks of lung disease compared to tobacco, marijuana smoke does contain a number of carcinogens and has been associated with an increased likelihood of chronic bronchitis. ¹⁰

And edibles aren't a 100 percent safe bet either: "Eating cannabis can change the quality of the effects, which come on much more slowly, and edibles can vary greatly in strength, making it difficult to measure or gage how much you should take," says Feilding. “Taken in ignorance, people often overdo it."

Oh, and there’s that little issue about it being against the law. Medical marijuana is legal in only 25 states (and Washington, D.C.) so far, and just four states (Alaska, Colorado, Oregon, and Washington) and D.C. allow legal recreational use.

But the times they are a changin'. At least five states (Arizona, California, Maine, Massachusetts, and Nevada) will decide whether to legalize marijuana for recreational use at the polls in November 2016, while several others are also considering changing legislation.

For now, though, any athlete experimenting with marijuana cannot be an elite competitor, since cannabis is banned by the World Anti-Doping Agency.

The Debate Continues

Some athletes disagree with that classification. “I don’t think cannabis should be considered a performance-enhancing drug,” Gerdeman says. “There are aspects of cannabis that improve athlete's focus during training, but it’s not the same as injecting hormones that increase your blood cells or stimulate muscle growth. Good nutrition is performance enhancing, but it’s natural—cannabis falls closer to that end of the spectrum.”

Unfortunately, the strict laws around cannabis make it difficult do research, Feilding says. And the cannabis that is available isn't regulated or consistent. "It has varying amounts of CBD and THC, the product’s two major active constituents, which can have different effects on individuals," she explains. Plus, it's worth mentioning that the two different types of cannabis, indica and sativa, have different effects on the user (sativa is frequently described as creating the energetic high that many athletes prefer). ¹¹

Gerdeman, like Feilding, believes more research is vital to understanding the pros and cons of cannabis. “Biomedical research points to a lot of potential benefits that are really too premature to go out broadcasting, but the medical marijuana industry, which is still federally illegal, is so highly unregulated that advocates cherry-pick positive stories,” Gerdeman says. “We're just at the cusp of learning a lot more about it.”

Barnicle, the speedy stoner from L.A., just asks that everyone keep an open mind. The former track athlete kept his habit under wraps, along with other teammates, while competing for the University of Arkansas, but wishes more big-time athletes would announce their love for cannabis to increase worldwide acceptance. He’s now developing a cannabis energy bar for athletes. “Unfortunately, athletes themselves seem to be really in a secret society about it,” Barnicle says. “The whole system just needs to be changed.”

*Last name has been withheld as cannabis is currently illegal in New York.

Originally published June 2015. Updated October 2016.

Works Cited

1. Prevalence and correlates of cannabis use among athletes-A systematic review. Brisola-Santos MB, Gallinaro JG, Gil F. The American journal on addictions / American Academy of Psychiatrists in Alcoholism and Addictions, 2016, Sep.;25(7):1521-0391.
2. Exercise activates the endocannabinoid system. Sparling PB, Giuffrida A, Piomelli D. Neuroreport, 2004, May.;14(17):0959-4965. Effects of exercise stress on the endocannabinoid system in humans under field conditions. Feuerecker M, Hauer D, Toth R. European journal of applied physiology, 2011, Nov.;112(7):1439-6327. Anandamide receptors. Di Marzo V, De Petrocellis L, Fezza F. Prostaglandins, leukotrienes, and essential fatty acids, 2002, Dec.;66(2-3):0952-3278.
3. Reflex inhibition of electrically induced muscle cramps in hypohydrated humans. Miller KC, Mack GW, Knight KL. Medicine and science in sports and exercise, 2010, Aug.;42(5):1530-0315.
4. Cannabis in Sport. Marilyn A. Huestis, Irene Mazzoni, and Olivier Rabin. Sports Medicine. 2011 Nov 1; 41(11); 949-966.
5. Effects of THC on behavioral measures of impulsivity in humans. McDonald J, Schleifer L, Richards JB. Neuropsychopharmacology : Official Publication of the American College of Neuropsychopharmacology, 2003, Apr.;28(7):0893-133X.
6. Cannabis in Sport. Marilyn A. Huestis, Irene Mazzoni, and Olivier Rabin. Sports Medicine. 2011 Nov 1; 41(11); 949-966.
7. Synthetic Cannabinoid Use and Descriptive Norms among Collegiate Student-Athletes. Egan KL, Erausquin JT, Milroy JJ. Journal of psychoactive drugs, 2016, May.;48(3):2159-9777.
8. Cannabis and Exercise Science: A Commentary on Existing Studies and Suggestions for Future Directions. Gillman AS, Hutchison KE, Bryan AD. Sports medicine (Auckland, N.Z.), 2016, Jun.;45(10):1179-2035.
9. Cognitive and subjective dose-response effects of acute oral Delta 9-tetrahydrocannabinol (THC) in infrequent cannabis users. Curran HV, Brignell C, Fletcher S. Psychopharmacology, 2002, Jul.;164(1):0033-3158.
   Pharmacology and effects of cannabis: a brief review. Ashton CH. The British journal of psychiatry : the journal of mental science, 2001, May.;178():0007-1250.
10. Marijuana sensitivity and panic anxiety. Szuster RR, Pontius EB, Campos PE. The Journal of Clinical Psychiatry, 1988, Dec.;49(11):0160-6689.
11. Effects of marijuana smoking on the lung. Tashkin DP. Annals of the American Thoracic Society, 2014, Feb.;10(3):2325-6621.
12. Cannabis - from cultivar to chemovar. Hazekamp A, Fischedick JT. Drug testing and analysis, 2012, Feb.;4(7-8):1942-7611.

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8 Myths About Weed You Should Stop Believing

Here’s What Actually Happens When You Smoke Weed

Whether you use it yourself, have a friend who does, or know someone who moved to Colorado for not-so-secret reasons, you probably have an opinion about weed. Marijuana is no longer a taboo stoner drug reserved for hippies.

Cannabis (the proper name for weed) has been used as medicine for millennia. But as aspirins and opioids rose in popularity, weed use declined, and the drug was officially criminalized in 1937—against the advice of the American Medical Association.

But we're not here to debate the pros and cons of legalization. Instead, we’re interested in breaking down exactly what happens in your brain and body when you're high.

How the Plant Works

You typically hear about two types of marijuana: C. sativa and C. indica. Scientists can’t completely agree on whether those are the only two species. Some think there’s a third or that all species are descendants of sativa. Regardless, they work the same way (up to a point).

Marijuana plants produce chemical compounds called cannabinoids. The ones that get the most attention are delta-9-tetrahydrocannabinol (THC) and cannabidiol (CBD). “THC is the most psychoactive compound,” says Thorsten Rudroff, Ph.D., an assistant professor at Colorado State University who studies cannabis use in patients with multiple sclerosis. “So when you smoke cannabis, THC gives you the high feeling. The more THC you have, the more powerful the high."

“You’re more sensitive to sound; you’re hungrier,” says Beatriz Carlini, Ph.D., an associate professor at the University of Washington. “All those different sensations that people who use marijuana recreationally describe—like being more relaxed—are because of the THC.”

THC also increases dopamine levels, creating that sense of euphoria.

CBD, on the other hand, acts as an antagonist to THC, Rudroff says. Basically, it does the opposite. “CBD does not have psychoactive effects, but it does have beneficial effects,” he says. “It reduces pain and muscle spasticity, and can make you more relaxed. This is the compound of greatest interest for medical marijuana.”

It’s easy to see why researchers like Rudroff get excited about CBD, but as far as they know right now, you can’t reap the benefits of one without the other.

“You can look at this and say, ‘THC is bad, and CBD is good,’ but it's not that simple,” Rudroff says. “There are some interactions. You need both in the product to work together.” Scientists are still working out the perfect ratio for patients, but Rudroff says some research suggests it might be 1:1.

What It Does to Your Brain

First, a quick neuroscience lesson: Your brain is made up of neurons and neural circuits. Neurons are long, dangly cells that like to keep their distance from each other. To bridge the gap (or synapse), chemicals called neurotransmitters deliver messages by traveling from one neuron to another and attaching onto molecules called receptors. And guess what? There's a special kind of neurotransmitter called an endocannabinoid. Yep, your body makes its own version of weed (sort of).

“When we experience pain, inflammation, or stress—or have issues related to fear or mood—our body releases [endocannabinoids], which go to our endocannabinoid system and help get rid of those unwanted sensations,” Carlini says.

Since the cannabinoids in marijuana look and act the same as the kind your body makes, they're able to slip by and latch onto the cannabinoid receptors in your brain. There are two types (that researchers know of): CB1, which are mostly located in areas of the brain that are associated with learning, memory, reward, anxiety, pain, and movement control, and CB2, usually found in the immune system. The cannabinoids throw your usual system out of whack, boosting certain signals and interfering with others. Which is why marijuana's effects can range from a feeling of relaxation and pain relief to clumsiness, anxiety (or lack thereof), and even the munchies.

The Short-Term Effects

Just how quickly do you feel those results? Well, it all depends on whether you smoke, vape, or consume edibles.

“When you smoke, [cannabis] is in the bloodstream very quickly,” Rudroff says. “When you eat it, it can take up to 20 or 30 minutes before you can feel the effect.”

You've probably heard that sativa produces feelings of euphoria and enhances energy while indica is good for pain management and sleep (these experiences are echoed on just about every weed forum on the internet). ⁰

“The whole thing about strains is that we have no scientific basis that they will produce different experiences,” Carlini says. She and Rudroff both say this is due to the amount of crossbreeding that's happened—it’s tough to track the plants' botanical origins. (Remember how we mentioned earlier that scientists can’t agree on how many species exist?)

“For us as scientists, it’s all about the levels of THC and CBD,” Carlini says. “It’s very hard to say, ‘Purple Haze [a popular strain of weed] is sativa, and it has X effect.’”

That’s not to say that science can’t pin down any effects. For instance, if you’ve ever smoked pot and felt anxious—it’s likely you smoked something with a high level of THC.

“Doses that are THC dominant can provoke paranoia,” Carlini says, “but good luck on having an equation on when that is going to happen.”

In other words, weed experiences are highly individual. What produces paranoia in one subject might be an OK blaze for another. Likewise, while science can explain certain feelings like muscle relaxation and hunger, the exact formula needed to replicate an identical reaction in everyone—well, that’s a lot trickier.

“We don’t doubt the differences, it’s just not well understood from the perspective of science,” Carlini says. “It’s a very complex plant.”

In the Long Run

As for the consequences of habitual pot use, the jury is out. One recent study found that using pot regularly for 20 years resulted in higher incidences of gum disease but not much else. Another study that measured cognitive performance found that middle-age users had poorer verbal memory than their nonusing counterparts. And a different study found chronic users had “smaller hippocampus and amygdala volumes.” (Those are the sections of the brain that create new memories and control the “fight or flight” mechanism, respectively. Having "smaller volumes" means less capacity for those functions.) What’s more, long-term studies like these often depend on self-reporting techniques, which aren’t always the most reliable.

“We don’t know much about the long-term effects of cannabis,” Rudroff says. "In my opinion, cannabis does not lead to physical and mental dependence as long as it is used in a responsible manner." However, he does add that effects seem to be highly dependent on the age at which you start using. Those who start at a younger age—when the brain is not fully developed—tend to have more negative effects later in life.

The Bottom Line

Researchers have only scratched the surface of this powerful plant. It's getting a lot of buzz for everything from pain relief to its potential to treat certain cancers, but a lot still isn't known. Regardless, we think it’s fair to say this plant deserves some respect, whether you choose to partake or not.

Works Cited

1. Discriminating the effects of Cannabis sativa and Cannabis indica: a web survey of medical cannabis users. Pearce DD, Mitsouras K, Irizarry KJ. Journal of alternative and complementary medicine (New York, N.Y.), 2014, Sep.;20(10):1557-7708.

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You’ve Got to See This Orchestra Playing Vegetables as Instruments

Members of the aptly named Vegetable Orchestra take the expression "playing with your food" to the next level. The Vienna-based group has performed concerts with vegetable instruments for nearly two decades.

Before every show, they pick out fresh veggies and spend about three hours crafting them into everything from cucumber flutes to carrot clarinets. The best part? They make soup from all the food waste and serve it to the audience.

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A British Reality Star Breast-Fed on Live TV Because Her Baby Was Hungry

Breast-feeding, for women who choose to, is just another part of motherhood. We can't expect moms to schedule their lives around finding a private spot every time their baby get hungry, so we shouldn't be surprised to see women breast-feed at a restaurant—or on live TV.

That's exactly what happened to British reality TV star Sam Faiers, best known as a cast member of The Only Way Is Essex (think: the U.K. version of Jersey Shore). Just as Faiers was about to start an interview on the British talk show This Morning, her son Paul got hungry. So she threw a tea towel over her chest and went on with the interview like it was no big deal—because it isn't.

We love that the hosts make it clear they're totally comfortable with Faiers breast-feeding on their show. Plenty of fans took to Twitter to voice their support as well:

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How to Make and Bake Weed Brownies (Yep, We Went There)

The “special brownie” needs less introduction than most baked goods, but you’ll find no sloppily constructed, slightly burnt bars here. For those who don’t live near a dispensary (or a group of friendly college kids), here's a low-key way to get your hands on safe, tasty edibles: Go homemade. Not only will they taste better, but when you DIY, you’re also fully in charge of how much bud actually ends up in the brownies. This recipe calls for a full 1/8 ounce of cannabis, yet the process still works if you decide to use less. We made the full batch of the following cannabutter recipe, used our preferred amount in the brownies, and stored the excess in the fridge in a clearly marked container (emphasis on "clearly marked").

Before you dump the contents of your grinder into a box of Duncan Hines Double Fudge, hang on a sec. To draw out cannabis’s full potential in edibles, it must be decarboxylated. Decarba-what? Decarboxylation is basically a fancy way of saying that the herb needs to be heated to fully activate to its psychoactive form. Think: A joint won’t get anyone high unless it’s lit on fire.

Pro tip: If you’re not keen on the classic flavor and scent of weed, add finely minced mint leaves to the batter; it will offset the potency of the cannabis flavor.

Note: This recipe makes 16 potent brownies. While they are delicious, we do not recommend you eat more than one at a time. However, if you make this recipe with regular butter (not cannabutter), feel free to eat half the tray.

Special Brownies

Recipe by: Rebecca Firkser
Makes: 16 servings

For the brownies:
4 ounces unsweetened chocolate
3/4 cup cannabutter (see below)
1 3/4 cups coconut sugar
1/2 teaspoon Kosher salt
2 teaspoons vanilla extract
3 large eggs
1 3/4 cup all-purpose flour
2/3 cup chopped walnuts (optional)
3 mint leaves, minced (optional)

For the cannabutter
Makes: 3/4 cup cannabutter

1/8 ounce finely ground cannabis trim
3/4 cup (1 1/2 sticks) unsalted butter

For cannabutter:
1. Preheat oven to 240 degrees. Spread cannabis evenly on a baking sheet. Bake 50 minutes (if using less cannabis, check oven after 35-40 minutes). Remove from oven and set aside.

2. In a medium saucepan, melt butter over low heat. Add decarboxylated (oven-baked) cannabis and lower heat to a simmer. Cook for 45 minutes, then remove from heat.

3. Strain cannabutter through a fine-mesh sieve or cheesecloth into a small glass measuring cup or bowl. (Discard strained cannabis solids or save for cannabis tea.)

For special brownies:
1. Preheat oven to 350 degrees and grease a 9x13-inch glass baking pan with cooking spray.

2. Place chocolate in a large glass mixing bowl and melt in the microwave or over a saucepan of boiling water.

3. Add cannabutter to melted chocolate and mix until combined, then mix in coconut sugar, salt, and vanilla.

4. Add eggs one at a time, mixing until fully incorporated.

5. Mix in flour, and walnuts and/or mint, if using.

6. Pour batter into prepared baking pan and bake for 25-30 minutes. Let cool slightly, then cut into 16 pieces. Store leftovers—clearly marked as “special” if there are others using your kitchen—in the refrigerator for a week, or in the freezer for several months.

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A Visual Guide to Leafy Greens: How to Cook and Store Them

Losing Weight In The Right Manner

Are you looking at losing those tires and rolls of lard on your body? Are you sick of bulges on your frame? Have jeers finally worn you down? Most people want to look slim and smart nowadays, especially in the thin-obsessed world of today.

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Tips For Preventing The Growth And Spread Of The Legionella Bacteria In Cooling Towers

There are some key tips you can follow to effectively control Legionella bacterial growth in cooling towers and consequently prevent disease outbreaks. Read these tips below.

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Spiked Watermelon Lemonade

This isn't the sad, saccharine drink from those childhood stands: We blended in fresh watermelon to complement the tart lemon juice. "Watermelemonade" is fun to say, more fun to drink, and even better spiked. As for non-drinkers, this is just as refreshing without the booze—try it with a splash of club soda.

Spiked Watermelon Lemonade

Recipe by: Rebecca Firkser
Makes: 6-8 servings
​Ready in: 10 minutes

INGREDIENTS

5 cups cubed watermelon
Zest of 1 lemon
1/2 cup fresh lemon juice
Ice
1 cup vodka
Sliced lemon and watermelon, for serving

DIRECTIONS

1. Place watermelon, lemon zest, and lemon juice in a blender and purée until smooth.

2. Set up a fine mesh sieve over a large liquid measuring cup. Pour watermelon mixture through the sieve.

3. Fill a large pitcher with ice. Pour strained watermelon mixture into the pitcher.

4. Stir vodka into the watermelon mixture.

5. Serve with sliced lemon and watermelon.

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No-Bake Granola Bars

Oh, granola bars: how much we love you. Save a trip to the store and some extra cash by DIY-ing your oat-y, fruity snack. And PS, they taste way better than the store-bought kind.

No-Bake Granola Bars

Recipe by: Rebecca Firkser
Makes: 8 servings
​Ready in: 15 minutes, plus freezing time

INGREDIENTS

1/2 cup dates, pitted
1/2 cup dried apricots
1/4 cup honey or maple syrup
1/3 cup almond butter
2 cups oats
1 teaspoon allspice
1/4 cup chopped toasted nuts and seeds (almonds, walnuts, sunflower seeds, pepitas, etc.)
Pinch Kosher salt

DIRECTIONS

1. Soak dates and apricots in a bowl of very hot water for 10 minutes, then puree in a food processor until smooth.

2. Add honey and almond butter to the food processor and continue to purée.

3. In a large bowl, combine oats, allspice, nuts and seeds, and salt.

4. Add the date mixture to the oat mixture and combine (hands may be the best method).

5. Line an 8x8-inch baking dish with parchment paper (leaving overhang on the edges) and press dough firmly into the pan.

6. Place in the freezer to set, 40-60 minutes.

7. Slice into bars and store in the fridge.

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Domino’s Shames Women for Eating Salad, and We’re So Not OK With It

Choosing a healthy dinner is hard enough—the last thing you need is someone making you feel sh*tty about that decision. That's exactly what happens in Domino's latest commercial announcing its new salad menu. The pizza chain's ad implies that people who opt for mixed greens over a slice (or two) are the worst. See for yourself:

We get the ad is supposed to be over the top, but it shouldn't make people feel ashamed about eating greens. And we couldn’t help but notice women were the only ones ordering salads in the ad, sending the not-so-subtle sexist message that it's just females who want or need to eat healthy. Domino's should be advocating that a balanced life includes pizza and salad—the company want to sell you both, after all.

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Chris Hemsworth and Zac Efron Are Wearing Nail Polish This Month for an Awesome Reason

We live in a world where it’s still taboo for men to paint their nails. (Ugh!) Australian non-profit YGAP is taking advantage of that by encouraging men to paint one nail in October to raise awareness that one in five children experience physical or sexual violence before turning 18. The Polished Man campaign hopes to spark a conversation, and many celebrities, including Zac Efron and brothers Chris and Liam Hemsworth, have already hopped on board.

Here's the thinking behind the campaign: It's unusual enough for men to wear nail polish (especially on just one finger) that people will ask them about it. But that concept has one big flaw: Plenty of men paint their nails because they want to—and that's not an invitation to start asking them questions.

Still, the campaign deserves praise for spreading awareness about an all-too-common issue. Plus, participants are encouraged to donate, and so far Polished Man has raised over $250,000 to fund recovery programs for affected children.

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Are You In An Unhealthy Relationship With Yourself?

Two words for every overweight person to keep in mind: SABOTAGE and RELATIONSHIPS. Those are two components of why people gain weight, why they chose not to do anything about it and/or how they battle with it.

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Reading National Coming Out Day Tweets Will Bring on All the Feels

It's easy to argue there's never been a better time to be LGBTQ in America. There are hundreds of out people in the spotlight—everyone from celebs to lawmakers to CEOs—and most Americans (finally!) agree that LGBTQ people deserve the same rights as anyone else.

This dramatic progress doesn’t mean coming out is suddenly easier. Everyone's experience is different. That's what makes National Coming Out Day so great. It's an opportunity for people to tell their story and show others "in the closet" the incredible community that will always have their back. Here are some of the incredible messages people tweeted yesterday to celebrate:

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25 No-Fail Halloween Recipes That Won’t Be Pinterest Disasters

Meet Chickpea Flour, Your New Gluten-Free Secret Weapon

How to Roast a Pumpkin and Its Seeds (a.k.a. What to Do When You Eff Up Your Jack-o'-Lantern)

This 17-Year-Old Is the Newest Face of CoverGirl, and It's a Huge Deal

James Charles first got our attention with this eye-catching yearbook photo:

Now he’s back in the limelight as the newest spokesmodel for CoverGirl.

The Instagram-famous, aspiring makeup artist is obviously super talented (come on, look at that contour). And in a world where boys typically learn that makeup is just for girls, this move sends a bold statement: Makeup is for everyone, thank you very much.

CoverGirl's announcement comes on the heels of the #nomakeup movement. And when you think about it, they have the same end goal. The most important thing is to feel confident and comfortable being whoever you want to be. If that means wearing makeup, fantastic. If it means going au naturel, wonderful.

We could go on and on, but we’ll just leave a few more pics here so you can really appreciate Charles's barrier-breaking artistry:

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This Company Wants to Convince Your Boss to Give You an Unsick Day

When you're down for the count with the flu or strep throat, you probably call in sick. But would you take a sick day to go to your regular checkups at the doctor and dentist? Probably not. That's why Zocdoc came up with the idea of an unsick day, where companies offer employees at least one paid day off every year for annual checkups.

Zocdoc knows it's hard to make time for these appointments. In a recent survey the company conducted, three in five respondents said they don't feel comfortable leaving work for preventative checkups. And more than half think doing so would stop them from getting a promotion.

Dozens of companies (including Greatist) have already taken the pledge to offer employees unsick days. You can make a difference at your company. Fill out this handy form and Zocdoc will anonymously reach out to your employer to talk about the benefits of offering unsick days.

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Obesity Is a Boobies Trap

October is Breast Cancer Awareness Month. Don't be a boob about being overweight.

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9 Healthy Snacks to Lose Weight

Life is super busy for all of us, we've got so many things that we need to do every day - take the kids to school, workout, go to work, cook - the list never ends! So it's no wonder we find ourselves snacking throughout the day. Unfortunately for most of us, that involves unhealthy treats and pick-me-ups, the things that are most responsible for our pudgy belly.

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Couples Who Train Together Stay Together

When you are single, you can either exercise regularly making it an integral part of your life or remain either wise. But when you train together with your partner, the scene may change. Exercising apparently becomes an action resulting from the efforts of both, you and your partner's mind-set.

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Harry Potter Actor Shares Struggle With Depression and Explains Why He Finally Got Help

The name Devon Murray may not ring a bell, but you almost certainly know the British actor from his most famous role as Seamus Finnigan, one of Harry Potter and Ron Weasley's roommates at Hogwarts:

Photo: Pottermore Yesterday Murray made headlines for something outside the wizarding world. In support of World Mental Health Day, he tweeted about his struggle with depression. Murray's tweets emphasize the importance of speaking up and asking for help, something he admits that he had trouble with himself :

Dozens responded (including quite a few Harry Potter fans) with words of support, and some even shared their own stories. With intense stigma surrounding mental health, this kind of honesty is exactly the conversation starter we need:

Photos: Twitter

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30 Convincing Reasons to Start Running Now

What promises a healthier body, a sunnier outlook, and the perfect opportunity to catch up? This is no infomercial. Running is one of the best butt-kicking, calorie-blasting workouts around. Still not convinced? Here are 30 reasons to hit the ground running.

1. Do it anywhere.

Run, that is. Whether on the treadmill or in the park, it’s easy to rack up miles. Even better: Lace up your sneakers on your next vacation to explore a new place.

2. Make new friends.

Tired of meeting duds at the bar? Check out local running groups or websites like Meetup and hit the road with other health-minded folks. Twenty questions is just as good during a run (boozy brunches afterward are optional).

3. Save some cash.

Forget fancy equipment or a pricey gym membership. When it comes to running, all you need is the right footwear.

4. Visit the doctor less.

Apples aren't the only things that keep the doctor away. Active people are less likely to develop colon cancer. And ladies, women who regularly engage in intense workouts like running can reduce their risk of breast cancer by up to 30 percent.

5. Eat more carbs.

Here's an excuse to slurp up more spaghetti: During intense training (like preparing for a race), increasing carb intake can help your performance and boost your mood during harder runs. ⁰

6. Keep it interesting.

Forget boring laps around a track. Interval training helps boost metabolism and rev cardiovascular fitness. Bonus: Research shows people who do intervals have more fun while running (really!) and might be more likely to keep it up. ¹

7. Live longer.

Not only do runners have fewer disabilities and remain active longer than their sedentary counterparts, but they actually live longer too. And even as weekly running times decrease with age, the healthy benefits keep on ticking. ²

8. Get primal.

Turns out Bruce Springsteen was right: We were born to run. Running turned us from apes to humans and was used by our ancestors to elude prey.

9. Feel the burn.

For a 160-pound person, running can burn more than 850 calories an hour.

10. Bring sexy back.

Not only does having a rockin’ runner’s bod boost confidence in bed, but regular exercise can also help flexibility between the sheets—and get you in the mood more often.

11. Boost memory.

Exercise has been shown to help keep the mind sharp. Hitting the track might also reduce symptoms of dementia and protect the brain against Alzheimer’s, even for those with a family history of it. ³

12. See the sunny side.

Active folks see the glass as half full, even after they're done sweating. ⁴

13. Get a natural glow.

Believe it or not, working up a sweat can rid your pores of the gunk that clogs them and leads to breakouts. ⁵ A solid sweat session can also boost natural oils, keeping things fresh and healthy. (Just remember to remove makeup preworkout and wash gently afterward to avoid breakouts.)

14. Improve self-esteem.

Need another excuse to go green? Runners who ran outside and snagged a good view of nature showed increased self-esteem post-workout than those who had only unpleasant scenes to gaze at. ⁶ Ahem, dreadmill.

15. Stay steady.

Older runners keep their balance better than nonrunners, protecting their knees and tendons in the process. Be careful not to overdo it, though: Too much exercise can lead to stress injuries and bone loss. ⁷

16. Turn down the pressure.

Running is a natural way to keep high blood pressure at bay—and fast. Amping up workouts can help lower blood pressure in just a few weeks. ⁸

17. Build stronger bones.

Resistance training is awesome, but word on the street is running might help produce even stronger bones than cranking out reps. ⁹ Running helps build the muscle that lower-impact workouts ignore, keeping bones healthier even as they age.

18. Get an energy boost.

Feeling sluggish? Try going for a jog instead of lounging on the couch. Just one run can increase energy and decrease fatigue. ¹⁰

19. Take your furry friends.

Dogs are man’s best friend for a reason, and they can be man’s best workout buddy too. Grab a leash and give your pet a new kind of treat.

20. Strengthen that core.

A strong core improves posture, strengthens limbs, and helps make everyday activities a breeze. And whether you feel it or not, running engages your midsection, strengthening those all-important muscles. Bonus: A solid core can improve performance. ¹¹

21. Sleep better.

Runners tend to adapt to set sleeping routines in order to keep performance high. Even better: Running encourages higher quality sleep, which translates into better zzzs all night long. ¹²

22. Do it year-round.

You can rack up the miles no matter what the weatherman says (just dress appropriately!). Temperatures still not just right? Jazz up the ol’ treadmill run to get the same health benefits indoors.

23. Jam out to speed up.

Pop in headphones when running to increase speed and get a little energy boost. We won’t even judge your playlist.

24. Check off those goals

Studies suggest people who set and meet (or exceed) long-term fitness goals (like signing up for a half-marathon!) are more committed and satisfied with their exercise routines than those who trudge along aimlessly. ¹³ Who doesn’t feel good about crossing items off their bucket list?

25. Show your heart some loving.

People who run for just an hour a week can reduce their risk of heart disease by almost half compared to nonrunners. ¹⁴ And for those already hitting the recommended physical activity guidelines (that's 150 minutes of moderate-intensity activity each week), an extra spurt of exercise can lower your risk of heart disease even more. (Just be mindful not to overdo it and cause more damage than good.)

26. Run stress away.

Ready to pull your hair out? Instead of tuning in to a brainless reality TV marathon, try running an actual marathon. Not only does running boost the brain’s serotonin levels, regular exercise might actually remodel the brain, making it calmer and more stress resistant. ¹⁵

27. Be one with nature.

Want to feel the grass tickle your toes? Try minimalist sneakers or nothing at all. Just be sure to ease into this type of running to avoid injuries.

28. Increase stamina.

Running regularly will improve stamina, making workouts more enjoyable and productive. And let’s not forget that lasting longer isn’t restricted to the track—it’s useful in, uh, other areas as well.

29. Get there faster.

Instead of a leisurely evening stroll, try a jog around the neighborhood instead. It’ll burn more calories in the same amount of time.

30. Sound like a pro.

Get in the know with our list of running lingo. Ready, set, run!

The model here wears ASICS DynaFlyte running sneakers with FlyteFoam. Find out more here.

Originally published April 2014. Updated October 2016.

Works Cited

1. Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. Achten J, Halson SL, Moseley L. Journal of applied physiology (Bethesda, Md. : 1985), 2003, Dec.;96(4):8750-7587.
2. High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: implications for exercise adherence. Bartlett JD, Close GL, MacLaren DP. Journal of sports sciences, 2011, Jul.;29(6):1466-447X.
3. Reduced disability and mortality among aging runners: a 21-year longitudinal study. Chakravarty EF, Hubert HB, Lingala VB. Archives of internal medicine, 2008, Sep.;168(15):1538-3679.
4. Physical exercise protects against Alzheimer's disease in 3xTg-AD mice. García-Mesa Y, López-Ramos JC, Giménez-Llort L. Journal of Alzheimer's disease : JAD, 2011, Sep.;24(3):1875-8908. Cognitive function in elderly marathon runners: cross-sectional data from the marathon trial (APSOEM). Winker R, Lukas I, Perkmann T. Wiener klinische Wochenschrift, 2010, Nov.;122(23-24):1613-7671.
5. Long-term effects of aerobic exercise on psychological outcomes. DiLorenzo TM, Bargman EP, Stucky-Ropp R. Preventive medicine, 1999, Apr.;28(1):0091-7435. Exercisers achieve greater acute exercise-induced mood enhancement than nonexercisers. Hoffman MD, Hoffman DR. Archives of physical medicine and rehabilitation, 2008, Mar.;89(2):1532-821X.
6. Dermcidin: a novel human antibiotic peptide secreted by sweat glands. Schittek B, Hipfel R, Sauer B. Nature immunology, 2001, Dec.;2(12):1529-2908.
7. The mental and physical health outcomes of green exercise. Pretty J, Peacock J, Sellens M. International journal of environmental health research, 2006, Feb.;15(5):0960-3123.
8. Age-related degeneration in leg-extensor muscle-tendon units decreases recovery performance after a forward fall: compensation with running experience. Karamanidis K, Arampatzis A. European journal of applied physiology, 2006, Oct.;99(1):1439-6319.
9. The association of cardiorespiratory fitness and physical activity with incidence of hypertension in men. Chase NL, Sui X, Lee DC. American journal of hypertension, 2009, Feb.;22(4):1941-7225.
10. Lean body mass and weight-bearing activity in the prediction of bone mineral density in physically active men. Rector RS, Rogers R, Ruebel M. Journal of strength and conditioning research / National Strength & Conditioning Association, 2009, Jun.;23(2):1533-4287.
11. Exercisers achieve greater acute exercise-induced mood enhancement than nonexercisers. Hoffman MD, Hoffman DR. Archives of physical medicine and rehabilitation, 2008, Mar.;89(2):1532-821X.
12. Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? Sato K, Mokha M. Journal of strength and conditioning research / National Strength & Conditioning Association, 2009, May.;23(1):1533-4287.
13. The sportsman readjustment after transcontinental flight: a study on marathon runners. Montaruli A, Roveda E, Calogiuri G. The Journal of sports medicine and physical fitness, 2011, Jan.;49(4):0022-4707.
14. Dose relations between goal setting, theory-based correlates of goal setting and increases in physical activity during a workplace trial. Dishman RK, Vandenberg RJ, Motl RW. Health education research, 2009, Aug.;25(4):1465-3648.
15. Exercise type and intensity in relation to coronary heart disease in men. Tanasescu M, Leitzmann MF, Rimm EB. JAMA, 2002, Nov.;288(16):0098-7484. Reductions in incident coronary heart disease risk above guideline physical activity levels in men. Williams PT. Atherosclerosis, 2009, Sep.;209(2):1879-1484.
16. The calm mouse: an animal model of stress reduction. Gurfein BT, Stamm AW, Bacchetti P. Molecular medicine (Cambridge, Mass.), 2012, May.;18():1528-3658.

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What Is BMI (Body Mass Index)?

BMI (Body Mass Index) that is widely used in health and diet circles to categorize people as underweight, normal/healthy, overweight, or obese. This article explains how BMI is calculated, how it can be used, and some of its limitations.

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How to Hang On to Happiness After an Awesome Life Event

Securing a sizable raise at work. Getting engaged. Fitting into an old pair of jeans. There are moments in our lives that fill us with so much joy that we could burst at the seams. In those moments, life feels fair, generous, and awesome.

But then what?

Pretty soon we come back to earth. The joy seems short-lived, no matter how deeply we longed or waited for the positive thing that finally arrived. Psychologists refer to this as "hedonic adaptation," the idea that no matter how happy something makes us feel (or unhappy, for that matter), within a short amount of time, we revert back to our general “baseline” of happiness. We get used to the boost in our paycheck and soon desire even more money. The excitement of getting engaged is replaced with wedding-planning anxiety. We love how our jeans fit, but then wonder if they could be a size smaller.

These life changes rapidly become our new normal, and as a result, our aspiration levels continue to rise. Success is a moving target, and therefore, we rarely stay satisfied for long.

But don’t worry. There’s good news here too. Hedonic adaptation also applies to negative events—we are more resilient than we think after losing a job or relationship, or receiving bad news. As with good news, we typically bounce back to our general level of happiness in a pretty short time. Phew.

And even better news: There are two key ways to extend and maximize our happiness, according to a 2012 study. Psychologists Sonja Lyubomirsky and Kennon M. Sheldon suggest that we can max out those good feelings through appreciation and variety. Here’s how:

Open your eyes. (Really open them.)

It’s no secret that appreciating what we have is a major component of a fulfilling life. But how can you savor even more and deeply feel gratitude? Ask yourself these three questions:

1. Who in my life might I be taking for granted right now: a colleague, an enlightening author, a supportive sibling, a barista at my favorite coffee shop?

I almost always take my supportive and patient husband for granted. Now I tell him regularly how important he is to me. I make weekly date nights a priority. And, because his love language is receiving gifts, I make sure to surprise him with small things almost every week.

2. What exists in my life now that I once longed for: a steady job, eight hours of sleep, a loving S.O.?

I sometimes lose sight of how awesome it is to live in New York City, my favorite place in the world. While dashing to a mid-morning workout class, I recently became overwhelmed with gratitude that I'm able to manage my schedule and don’t have a nine-to-five job that keeps me at a desk. Such freedom was once a pipe dream!

3. What happy circumstances am I experiencing in my life that I may not be giving enough attention to—my good health, a growing savings account, my trusted friendships?

The best parts of our lives are often the most easily overlooked.

The best parts of our lives are often the most easily overlooked. I still feel a pang of jealousy when I see my friends who have close relationships with their fathers because I lost mine when I was 19. But then an entrepreneurial friend of mine recently told me she envied my website (the one I’m always complaining about). What might you be taking for granted? Identify it, then marinate on the positive things in your life.

Experiment and enjoy!

As the old saying goes, variety is the spice of life. It’s far too easy to be stuck in a routine of work, working out, weekend, repeat. No matter how positive a routine is, with repetition, its shine fades. To shake things up, ask yourself:

1. What new projects or challenges could I take on at work, at the gym, and/or at home?

Can you raise your hand for a new initiative at work regarding volunteering or planning a fun team event? Could you switch up your Monday yoga class for Zumba? There are a million new things to try once you set the intention to do something different.

2. Instead of going to my usual brunch spot/happy hour hangout/juice bar, what different venue could I try?

You can easily infuse some novelty into an ordinary Sunday morning or Tuesday afternoon by diversifying your regular haunts.

3. What new adventures could I bring to my relationships?

Take a spontaneous getaway with your S.O. or try something new in bed. Grab some friends and go to the zoo or try a new hiking spot instead of hitting the treadmill again on a Saturday afternoon.

When you think about it, it’s a very positive thing that we continue to expect progress in our lives. Knowing this, you can consciously choose to extend your happiness no matter what the circumstances. But we don’t have to spend all of our time chasing happiness in the form of new and better possessions and experiences. We too easily forget that many of the things we have in our lives now are once things that we only hoped for. The key to extending our happiness is not only continuing to seek new opportunities, but also making the most of those we’ve already been given.

Susie Moore is Greatist’s life coach columnist and a confidence coach in New York City. Her new book, What If It Does Work Out?, is available on Amazon now. Sign up for free weekly wellness tips on her website and check back every Tuesday for her latest No Regrets column!

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When Having It All Includes an Anxiety Disorder

Photo: Mercedes Mueller And the caption reads: “new husband, new job, new hair, new memories to be made at the best party ever.”

All true. I was crazy in love with my new husband. I was feeling v boss bitch about the major promotion I had just landed. I had a cute haircut and could say “short hair, don’t care” all the time. And the party—f*ck, what a night.

To the world, I had everything.

What I conveniently left out of that caption was “new meds,” which I would be starting after the weekend. Meds that would ensure I could continue to have everything—because without them, I don’t think I would be where I’m at today.

What has become such an integral part of my daily experience is invisible to almost everyone who meets me. I have a severe anxiety disorder, which doctors and psychologists have struggled to precisely diagnose. Panic disorder. Generalized anxiety disorder. Social anxiety. Agoraphobia. They aren’t sure, and I don’t care. This nameless force has infiltrated every facet of my life, shaped every major and minor decision I’ve ever made, caused pain to myself and others I love, and, ultimately, it has transformed me into a person I’m not always sure I truly am at my core.

The simplest way to explain my anxiety disorder is that going places makes me anxious. Too broad? I completely agree, but try telling my brain that (actually, don’t waste your time—I’ve been trying for years now).

Somewhere between my teens and early 20s, my brain started to interpret certain situations as dangerous. More specifically, whenever I was somewhere I could feel potentially trapped—say, a friend’s place for the night or school for the day —my brain would detect danger that didn’t exist.

Over time, my brain began to associate getting sick with going certain places. It would set off my anxiety, then I would feel sick, and oftentimes I would leave—the desired result from my brain’s perspective, but not from a trying-to-live-one’s-life perspective. This pattern of going somewhere, getting anxious, feeling sick, leaving—it reinforces itself, solidifying this reaction in my brain. It took me 14 years—half of my life—to understand these patterns and to see what was happening. But rational thought and logic don’t just trump 14 years of brain wiring gone awry.

When I wrote that post last year, I was revisiting my lowest lows. Places that used to be safe for me—being at work, going out with my husband, trips to the grocery store—were starting to feel dangerous. I had days where I would walk to work, and as soon as I saw my building, my stomach would turn—and I would turn around and walk home, feeling defeated. And because I hated feeling that way, I just started to avoid things. I wouldn’t see my friends. I wouldn’t go out. Anxiety, and the fear of that anxiety, permeated so much of my life, leaving almost nothing untouched.

Unsurprising to anyone who suffers from severe anxiety, depression is anxiety’s bestie, and the two are inseparable. My life was becoming increasingly small—a wide horizon of dreams and schemes narrowed and then fragmented. I was living by the day, the hour, the minute. Survival. My life had become a series of seemingly unsurmountable tasks to overcome, one by one. There was no future beyond the immediate task: get out of bed. Walk to work. Sit at my desk. Survive a meeting. Get through that drink I never should have agreed to with a friend. Make it back home. Repeat.

One of the most challenging things about living with anxiety like that is the isolation it breeds. I wanted to live up to the ideas I assumed others were ascribing to my life: a happy newlywed overwhelmed with love; a determined millennial badass enough to already have a career I loved and excelled at; a social butterfly with all the friends. The dissonance between those labels—and so desperately wanting them to be true, and knowing they were within reach—and my reality was deafening.

It’s hard to admit, but I had reached a point where I could understand why some people chose to end their lives amid a period of deep depression. A life without hope and without dreams—especially when you know you’re capable, smart, filled with ideas, and able to make a difference in the world—is not worth living. I was trapped inside my home, a prisoner of my mind but unable to physically escape. For the first time in a long time, I was ready to accept that I needed help.

My doctor prescribed me an anti-anxiety medication, which I would begin the week following my wedding party. I had one previous experience with SSRIs during my master’s program (after hitting a new low when i skipped a final exam). I only lasted a few months on it, and I hated every second. I made sure I stopped taking them before I started my first job in government. How ironic that two years later I felt I couldn’t start my next job without the help of medication.

It’s been one year this week since I started that medication. A lot has changed. I’ve spent the last year of my life choosing to set aside career ambitions, personal relationships, and plans to take over the world to simply take care of myself. I eat three meals a day (usually) and take vitamins. I sleep as much as my body needs me to, even though that means keeping grandma-esque hours. I spend less time putting pressure on myself to be the best at everything, and a lot more time chilling in the moment, generally with my dog, husband, and a baked good. I even started going to the gym to work off (some of) those baked goods.

I’m halfway through a cognitive behavioral therapy program, which jives with my analytical mind and need for structure. I’m also halfway through a rough transition off my medication. I hope to be completely medication free by next month. Most importantly though, I have plans again—dreams and schemes to be the best version of myself I can possibly be. Nothing more. It’s a happier, healthier, and more balanced life I need. And I'm becoming more and more OK with that.

I will likely never know why exactly anxiety has come to play this defining role in my life. I have a blood disorder that has been linked to higher incidences of depression and anxiety. I'm intelligent and highly analytical, which is convenient when you make a living analyzing things, but anxiety tends to be linked to these traits. It could be genetic—I really don’t know, but knowing won’t change anything.

What I do know after spending years talking with people about mental health is this: It afflicts so, so many of us. I’ve often looked at others—a group of friends enjoying a lively dinner, boss bitches running meetings, those people who manage to get out of bed every single morning without ever skipping a beat—and wondered why it seems like I’m the only person in the world who seems to find life this challenging. I’ve never hesitated to make myself feel worthless, broken, and defeated, wondering why i can’t be like everyone else.

I want to reassure at least a few of those millions of anxious people who are wondering what’s wrong with them that they aren’t alone.

But as I've opened up and shared this piece of myself with others—from my parents to colleagues, close friends to neighbors—almost every single time the other person will exclaim, “But you’re so... happy, successful, extroverted, at ease wherever you go.” And I realize that I’m a person they’ve watched before, drawing comparisons between my life and their own, wondering why they can’t do what I do—maybe even wishing they could have what I have.

Besides a desire to out myself as one of millions that struggles with an anxiety disorder, I want to challenge what anxiety looks like to so many of us. And I want to reassure at least a few of those millions of anxious people who are wondering what’s wrong with them that they aren’t alone. That even happy people have anxiety. That even successful people have anxiety. That even extroverted, funny, outgoing people who seem at ease wherever they go and thrive being the center of attention have anxiety.

The more that we strive to build places in which we work, play, and live that are open and compassionate, the more others will share their stories—and the less all of us will need to feel alone. Maybe we’ll even start believing that the people who seem to “have everything” usually do—a great partner, incredible job, cute hair, epic memories immortalized on Instagram, and an anxiety disorder that underlies it all.

This post originally appeared on Medium.com and was republished with the author’s permission. Mercedes Mueller is an animal enthusiast, dessert connoisseur, and Oxford comma lover living in Ottawa, Ontario. Follow her on Twitter and Instagram.

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Shaving Cream

Deodorant

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