6 DIY Beauty Customs From Around the World (and the Science Behind Why They Work)

As a celebrity makeup artist, Stephanie Flor has worked plenty of red carpets and fashion spreads, but her true passion is discovering beauty tips from all over the globe and sharing her experiences in Around the World Beauty.

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"I wanted to discover a different perspective on beauty," Flor says. "I've talked to women in more than 30 countries about their ingredients, and took part in their rituals." Stephanie has stored up a treasure chest full of time-tested beauty recipes and gratefully credits the women she meets in her travels.

She shared with us a few of her favorite global DIY beauty recipes, and we consulted with dermatologist Debra Jaliman, M.D., to learn exactly why these traditional treatments have stood the test of time, scientifically speaking.

1. Turmeric Mask, India

Turmeric is an essential ingredient in Ayurvedic medicine and is used to bring a warm golden color and slight bitterness to curries, make milk tea, and even treat inflammation—but it also does wonders for your face. "Turmeric is loaded with antioxidants, which help slow down the aging process by protecting and firming your skin," Jaliman says. That said, turmeric can temporarily stain your skin, so best to try this mask on a rainy weekend in.

The other ingredients in this mask pack a punch too—honey is a natural moisturizer and has antimicrobial properties which can help with irritation and acne, while yogurt helps cool and soothe skin while also hydrating and improving brightness.

Recipe: Mix a couple tablespoons of full-fat, plain Greek yogurt; one teaspoon of turmeric; and one teaspoon of honey until smooth. Apply the mixture to your face and leave on for 10-15 minutes before rinsing off.

2. Coffee Cellulite Scrub, Colombia

A cup of joe can perk up more than your morning (yes, we're talking about butts). Although there's no miracle cure for cellulite, this scrub can give you a tighter, more radiant backside—temporarily.

"It pulls water out of the skin, making the skin look less dimpled," Jaliman explains. Caffeine is a popular anti-cellulite ingredient found in most pricey firming creams. With this scrub, you'll not only save a wad of cash, but you'll also get the exfoliating benefits of brown sugar particles and the nourishing, essential fatty acids found in coconut oil. "Your skin will be super soft—and you'll smell amazing!" Stephanie says. (And you'll probably taste pretty sweet too… just saying).

Recipe: Grind half a cup of Colombian coffee beans fairly fine (or smash them with a mortar and pestle). Add two tablespoons of unrefined coconut oil and a teaspoon of brown sugar. Mix it up and start scrubbing, or transfer to a jar for later use. Wash off and admire.

3. Wine and Oat Mask, Argentina

Have you heard the latest wine news? Turns out, drinking might not be so good for you after all. While this is a major bummer, wine can be put them to good use on your face. "Resveratrol, found in red wine, is a powerful antioxidant that can fight skin aging," Jaliman says. Red wine also has anti-inflammatory properties, while oats are known for their ability to calm down skin irritation. But if you're prone to rosacea, you might want to sit this one out.

Recipe: Combine a tablespoon of yogurt, two teaspoons of honey, and a handful of dry oats. Add a splash or two of red wine and mix. Apply to your face using circular motions and let sit for 15-20 minutes before rinsing off.

4. Rhassoul Clay Rubdown, Morocco

Flor got this traditional Berber recipe from La Roseraie Spa Retreat in Morocco. Rhassoul clay, found in the Atlas Mountains, is a staple in Moroccan beauty. It's known for its exfoliating powers as well as its rich mineral content. "Minerals such as magnesium, silicon, potassium, and calcium all help to nourish the skin," Jaliman says, and all are present in rhassoul clay. Be warned, this recipe is both labor- and time-intensive, but at least you can save the airfare and order the clay online.

Recipe: In a bowl, mix equal parts rhassoul clay and freshly steeped herbal tea with your hands, adjusting amounts of each until you get a paste. Flor suggests also adding a drop of essential oil, such as rose or lavender. Once you have a smooth consistency, free of lumps, transfer the clay to a pan to air dry for a couple of days.

When you're ready to get your rub on, apply the paste to your face and body and let dry for 15-20 minutes. Turn on the warm water and, using an exfoliating glove or your hands, start rinsing the clay off in circular motions. This might taa whileile, but your body and a clearer mind will thank you.

5. Matcha Powder Hair Mask, Japan

Flor was introduced to matcha as a hair treatment for the first time in Japan. "Women were using it as a way to prevent hair loss and get some shine," she says. "Matcha's loaded with antioxidants, which, as we know, is always good for the skin," Jaliman says.

Peppermint oil has a cooling effect on the skin, has been shown to stimulate hair growth, and may increase circulation to the scalp, although we'd love to see more studies demonstrating this. However, don't overdo it! Like all essential oils, peppermint oil is highly concentrated, so keep the dosage super low. For most folks, though, you can use this mask once a week, and it won't cause any irritation.

Recipe: Warm a tablespoon of coconut oil in a bowl with one teaspoon of high-grade matcha powder, stirring gently, since matcha is very delicate. Add 1 drop of peppermint oil and mix. Part your dry hair, and, working in sections, apply the paste to your whole scalp. Work the remainder of the mask into the ends, gently brush through, and wait 30 minutes before rinsing off and shampooing.

6. Clove Scrub, Zanzibar

This scrubdown is used by Zanzibar brides for a week before their nuptials to get their skin glowing and fragrant. "You'll find cloves in a lot of skin products for acne-prone skin because of their antiseptic properties," Jaliman says. "They're also full of antioxidants." And bonus: They smell divine! Rose water has anti-inflammatory and antioxidant properties, while coconut oil is all kinds of moisturizing.

Recipe: In a large bowl, combine three tablespoons of coarsely ground cloves, two tablespoons of rose water, two tablespoons of coconut oil, and three tablespoons of ground dried flowers. You can create a mix of your favorites, but Stephanie suggests roses, jasmine, and ylang-ylang. Mix all of the ingredients together and vigorously massage into dry skin for a few minutes before washing off.

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Yeast Infections—Why Do They Happen and What Can You Do to Prevent Them?

Yeast infections are just the worst, right? They end up producing a bunch of profoundly unfun symptoms, and of course, they're extremely common. But by knowing which kind of behaviors put you at additional risk, you can diminish your chances of being super uncomfortable (and wrecking your social life for the weekend).

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What is a yeast infection, anyway?

Vaginal yeast infections are caused by a fungus, with Candida albicans being the most common, says Jessica Shepherd, M.D., OB/GYN and founder of Her Viewpoint. "The normal pH in the vagina is around four, and when the vagina becomes less acidic, vaginal yeast begins to proliferate—and can cause a yeast infection," Shepherd says.

She notes that more than two-thirds of women will experience at least one in their lifetime… so if you haven't had one yet, strap in, because the chances are pretty dang high that The Yeasties are coming for you too.

Symptoms you should look for:

White discharge is a common symptom of a yeast infection, but vaginas produce discharge naturally—it's needed for healthy regulation of our reproductive systems. This is why Sherry Ross, M.D., OB/GYN, and author of She-ology, says it's important we don't mistake just any trace of white discharge for a sign of an infection.

"Typical symptoms of a yeast infection include an inflamed vagina with itching, burning, redness, and swelling," she says. There may or may not be an obvious, often-white, vaginal discharge which can appear thick, lumpy, and cottage cheese-like in consistency. You may notice a vaginal odor different from your normal scent, Ross says.

But why?!

Ross says that there are a lot of reasons for yeast infections, including using certain detergents or bath products, sanitary wipes, lubes, sperm, saliva, and even underwear. All of these items come in contact with the vagina and have the potential to disrupt pH balance—particularly anything that's inserted vaginally. One way to combat these effects: Wash your vulva with an unscented, gentle cleanser, like dermatologist-beloved, super-cost-effective Cetaphil.

It's equally important that your clothes and underwear are made of light, breathable materials. Spandex, satin, and other fabrics—yep, all the cute ones—trap moisture and promote heat, which leads to yeast growth. Try to opt for the kind with a cotton crotch, whether or not they're cotton all over.

Of course, it's totally OK to wear your tight, sexy clothes from time to time, if that's your jam. But if you don't give your vagine a break, you might end up giving yourself an infection. Sleeping without underwear is another way to make sure your body gets to breathe.

Other factors, like pregnancy, having diabetes, or following a high-glycemic diet filled with white sugar, white flour, alcohol, and processed foods can lead to an increased risk for recurrent yeast infections. And if you expose your hoo-ha to super-moist environments—say, working out in sweaty underwear or swimming in a pool—you're going to increase your chances too. Swimming comes with risks because chlorine kills bacteria, including your good vaginal bacteria, but also promotes a moist, warm environment for yeast to multiply.

Antibiotics also kill off both harmful and healthy bacteria throughout the body indiscriminately—and once the healthy bacteria are killed off, the Candida can begin taking over. Just another reason not to use antibiotics unless you truly need to.

It's never a good idea to douche your cooch.

If you are blissfully unfamiliar with the concept, douching means squirting a "cleansing" mixture (usually water, vinegar, and some sort of perfume) high up into the vagina. It used to be a super-common practice intended to make your vagina smell like laundry detergent instead of like a vag, but not only are your lady parts not intended to be chemical-lavender-scented, this process is very, very bad for you—and totally leads to yeast infections.

"The active cleaning ingredients used in most douches can upset the healthy vaginal discharge and pH balance, and create a yeast or bacterial infection," Ross says. Basically, why ruin a good thing? Your vag is self-cleaning.

Ross also says that those Goop-sponsored vaginal steams and yoni eggs may be rooted in indigenous traditions, which can give them historical value, but they haven't had enough medical research to confirm or deny their efficacy.

"The end result, so they claim, is to help treat irregular periods, vaginal cysts, bladder infections, yeast infections, uterine fibroids, infertility, and even hemorrhoids," Ross says. "But medical research studies are still needed to really prove these benefits from a vaginal steaming."

She does, however, note that the effects can disrupt the pH balance in a way that's similar to douching—and that's definitely not good. Same goes for most yoni eggs, which tend to be made of porous material like jade rather than stainless steel or glass: If you repeatedly place an item that can't be sterilized in your hoo-ha, you're going to increase your chances of spreading bacteria up in there.

So what should you do?

"The key to reducing yeast in the vagina is to keep the vaginal vault at the right pH, in order to minimize the amount of yeast to thrive and multiply," Shephard says.

Maintaining a healthy, balanced diet, not wearing moist clothes for long periods of time, and wearing breathable materials is a good start. However, some individuals are just genetically predisposed to an overproduction of yeast.

If you're dealing with a yeast infection right now, it's fine to seek short-term relief in over-the-counter products like Monistat. However, if the issue is persistent—or if you're allergic to the over-the-counter stuff—you might need to see your doctor for a prescription. And if you find yourself battling yeast infections often, it might be time to evaluate your body products, diet, and exercise habits.

When it's a recurring problem...

Ross and Shepherd agree yeast infections are common and non-harmful, but they also mentioned the importance of seeing your doctor if they persist or happen more than four times per year.

And not to freak you out, but there's a chance you're misreading the symptoms. "There are many vaginal infections that can mimic a yeast infection, including certain STIs, like chlamydia," Ross says. There's also a possibility that you may have a skin allergy to latex, a hormone imbalance, or some other issue.

And while it may feel embarrassing to talk to your doctor about, remember that they see dozens—if not hundreds—of individuals with similar symptoms on a weekly basis. So be your own best advocate and ask about any symptoms you're experiencing.

A. Rochaun Meadows-Fernandez is a diversity content specialist who produces materials relating to mental and physical health, sociology, and parenting. Her work can be seen on several national platforms. Check her out on Facebook and Twitter.

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4 Tiny Actions That Will Make You 10 Times Happier

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7 Steps to Take to Be Nicer to the Most Important Person in Your Life

Why even try. Nobody cares about you.

This thought crosses my mind at least once a day, thanks to my struggle with negative self-talk. And if you're also someone who consistently makes mean comments to yourself, you're far from alone. Thoughts like "Oh, you're so stupid" or "You're too fat to wear that" are prime examples of the way many of us talk to ourselves every day.

"Negative self-talk can be hugely impactful on your daily life," says psychologist Ashley Hampton, Ph.D. "Our thoughts influence our feelings and then our behaviors. This can lead to negative behaviors, like isolation, lack of motivation, and a desire not to engage in activities that bring you happiness."

Beyond adding to depression and isolation, negative thoughts can lead to physical changes. A 2015 study found that adolescents who viewed themselves as overweight, even though their body weight was in the normal range, were more likely to become obese later in life. Now, thinking "I'm fat" once or twice will not make you heavy one day, but the study showed a direct connection between negative thoughts and a negative outcome.

(And let's note that I'm not saying that being overweight is negative, I'm saying it was the negative scenario for those participants. Be whatever weight you want!)

Negative self-talk promotes a cycle of self-fulfilling prophecies and prevents you from seeing the bright side. Most of us have probably felt its effects before. When you tell yourself, "I'm going to do terribly in the job interview. I'm awful. Oh, God, let's prepare for this disaster," you're setting yourself up to do a terrible job when the interview actually happens. We think we'll do badly, which makes us perform badly, which makes us think we'll do badly again next time.

But instead of getting stuck in this cyclone of sadness, you can change the way you talk to yourself. It's not always easy, but coaches, counselors, and psychologists have some tips on how to turn your Negative Nelly voice into a Pollyanna of Peace.

1. Check Yourself

"Building an awareness of your negative self-talk and recognizing every time you are giving yourself a negative message is the first step of minimizing its impact," says life coach Shefali Raina. When you're used to being crappy to yourself, you might not even notice how negative your thoughts are.

Raina recommends tracking your negative thoughts for two weeks. Simply write down every time you say something mean to yourself. Maybe you'll have a couple lines on a page or a whole journal full of hate. Either way, by recognizing the negativity, you're making a good step toward changing it.

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After you find out your baseline of negative self-talk, then you want to find your triggers. "In a world where we are inundated with social media and highlight reels showing us people living on the beach and saying they're millionaires, sometimes the comparison game can trigger negative self-talk," Hampton says. "The very simple reality is most of what we see on social media is not true or at least is not completely true."

Even if social media isn't your trigger (and if it isn't, I commend you), Hampton says to always give your triggers a second look. Ask yourself if what you're reacting to is actually true ("My friend is always at the beach. She has such a better life than me.") or if you're reacting to a false presentation ("Oh wait, she's always complaining about how broke she is. This beach pic is just one example of a complicated life.")

By reframing these knee-jerk reactions, you can distance yourself from these negative thoughts, which can allow you to more easily see lies for what they are. As the great Bette Midler once said, "From a distance, there is harmony, and it echoes through the land." View your thoughts from a distance and you'll start playing a lot more songs of hope and peace and fewer songs of "everyone hates me."

2. Amber Petty Recommends Speaking in Third Person

I say things to myself like, "You're an f'ing idiot," or "Nobody cares what you think," all the time. But would I talk that way to another person? Nope. I mean, I might say it behind someone's back if they really pissed me off, but to someone's face? No way!

It turns out that distancing yourself from your own self-talk can be surprisingly helpful, as a 2014 meta-study revealed. Participants who referred to themselves in the third person ("She's a great person with solvable problems") during introspection had less anxiety than people who spoke in the first person ("I'm a smart person with solvable problems").

This is evidence that using the third person automatically puts those thoughts at a distance and lets you treat them more rationally and less emotionally. I mean, maybe if the phrase had been, "Can you smell what I'm cooking," the Rock never would have become superstar Dwayne Johnson.

Basically, when you speak in the third person, you're acting like you're talking to a different person. So just as you wouldn't say, "You look so ugly in that dress" to a friend, when you use third person, you're much less likely to say that to yourself. It may seem a little odd at first, but if you try it, you may find it works for you too.

3. Name That Jerk

Raina recommends another distancing technique to tame your negative instincts. Instead of using the third person, Raina says to give your mean thoughts a name. "Naming it helps create a space between the message and yourself," Raina says. "It gives you the opportunity to send those negative thoughts to the side and get back in control of your destiny again."

I actually do this. My negative voice is like an unfunny Daria or a goth teenager who wants to sit around and tell me how stupid and pointless everything is. So, when I have those thoughts, I tell that snotty teen to put her black lipstick away and go bother someone else for a while. And it really helps! Lord knows I'm not always perfect with this, but it's something I've done recently that makes a big difference.

Or in the words of Katya Zamolodchikova, name your inner saboteur "Brenda" and tell her to shut the eff up. It's a really solid, funny way to reduce stress—and it works.

4. Watch Your Words

After you notice your negative thoughts, you can begin to change them. An easy way to start is by taking a few words out of your self-talk vocabulary. Counselor Melanie Hall, M.A., LCPC, recommends limiting your usage of "always," "never," and "should."

"Using absolutes such as 'never' and 'always' disempowers a person, and is self-defeating," Hall says. "There are ranges to most things in life—few things are final while life is in motion." When it comes to the term "should," Hall says this word can be punitive and is usually attached to shame and guilt. By taking these words out of your self-talk, you instantly have thoughts that are less drastic, more balanced, and probably less negative.

Now, instead of saying, "I should work out more," try, "I can work out more," "I will work out more," or "I could work out more, but I have better things to do with my life." The last one maybe isn't the best choice, but it's certainly my favorite.

5. Look on the Sunny Side

Now that you can identify negative thoughts and make little changes, it's time to really make changes by turning negative self-talk into positive self-talk. And when you practice positive self-talk, that's not just some rah-rah BS to make you feel good—it can really change your attitude, outlook on life, and actions in the world. Studies have found that positive self-talk can even help athletes perform better in high-stakes situations.

So, even if it feels weird, try to see little positivity in all of your negative thoughts. Maybe "I messed up, I'm so stupid," becomes "I messed up and I know I won't do it again because I'm a smart person and hard worker."

Now, sometimes it's really hard to go from dark to light. But even going from dark to neutral can make a difference. So, instead of "Ugh, my gross, fat stomach," you could think, "My stomach is big. I'd like it to be smaller." You're not exactly farting rainbows, but at least you're looking at the situation objectively and not guilting yourself into feeling worse.

Over time, it'll be easier to change neutral thoughts into positive thoughts. Then, who knows, maybe you'll catch yourself thinking, "Wow, you are so smart, you did a great job today" without any prompting at all. That might take some time, but that kind of positive attitude is attainable when you get to work on your Debbie Downer self-talk.

6. Bust Out the Gratitude Journal

To help achieve a general aura of positivity, all the experts I interviewed said to start a gratitude journal. "I encourage clients to write three to five things they are grateful for every day. This helps redirect the pattern of thinking to the glass being half full, rather than half empty," Hall says.

EDITOR'S PICK

I've done this before, kind of, in that I used to keep a journal where I'd just rattle off three things, like it was such a chore to be asked to be grateful. And guess what? That journal didn't help me. Instead, Hall recommends taking time and really feeling the happiness the things in the journal brought you. After a while, you'll start to look for the positive things in life instead of always latching on to the negative. And your self-talk will follow suit.

7. Make It RAIN

Asking you to go through every one of these tips every time you have a crappy thought is kind of asking a lot. So, Raina recommends the RAIN method as a handy way to remember the steps toward changing your self-talk.

R - Recognize the negative self-talk

A - Accept the message

I - Investigate

N - Non-Identify with Negativity

Basically, realize you're being a jerk to yourself, accept that that just happened instead of arguing with yourself about it, figure out if that mean thought is actually true or just an exaggeration or false perception, then distance yourself from the negativity and switch it to a positive or a neutral.

That still sounds like a lot, but think of the mental health toll negative self-talk takes. It's exhausting to think unkind things about yourself 24/7. By slowing down, analyzing your thoughts, and going through these simple steps, the negativity will begin to fade, and a happier you will emerge.

Amber Petty is an L.A.-based writer and a regular contributor to Greatist. Follow along as she shares her weight-loss journey in her new bi-monthly column, Slim Chance. Follow her on Instagram @Ambernpetty.

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How Is Biltong Any Different From Beef Jerky?

Biltong Is the High-Protein Snack You’re About to See Everywhere

This article was created in partnership with Stryve as part of Fuel Your Life.

2018 has given us a lot of interesting health-food trends so far—golden milk, mushroom powder, CBD-infused everything. The latest craze to pop up on our radar? Biltong.

While biltong isn't actually anything new (South Africans have been making and eating it for centuries), it's gaining traction in the U.S. as a go-to snack for athletes, fitness pros, and just about anyone else on the hunt for a high-protein, low-sugar solution to hunger pangs.

We partnered with the biltong experts at Stryve to give you the lowdown on this up-and-coming food trend. Stryve makes seriously delicious biltong that's packed with protein (16 grams per serving!) and contains only 1 gram of sugar per bag—yeah, per bag.

OK, so let's start at the beginning...

What is biltong?

That's bil, as in Bill, and tong, as in tongs.

Think of your favorite cured meat but denser and richer. That's biltong. It can be made with various types and cuts of meat, but what makes it biltong is that it goes through a specific curing process that originated in South Africa as a way to preserve meat before refrigerators.

South Africans would cover meat in spices like coriander and allspice, salt and pepper, and a dash of vinegar. Then they'd hang the meat on a hook to dry (a.k.a. cure) for several days, slice it, and ta-da—biltong!

Though coriander and allspice are most common, biltong can be spiced with pretty much anything traditionally found in South African cuisine—from curry and chili pepper to cloves, ginger, and mango powder. The culinary opportunities go way beyond snacking too—you can shred it into sauces, put into sandwiches, add to dips, or use as a garnish. Yep, we’re salivating too.

OK, but how is biltong different from jerky?

We have a whole infographic on that here. But to sum it up: It all comes down to how they're prepared. Jerky is sliced then dried on a rack in a dehydrator or cooked in an oven for up to 12 hours, which often results in dry, tough pieces of meat. That's why most jerky is soaked in sweet marinades and tons of salt (the average serving of commercial jerky contains more than 1,800 milligrams of sodium and 8 grams of sugar)—they help keep it tender and add flavor.

Biltong, on the other hand, is hung and air-dried without heat for a much longer period of time, making it naturally more tender. Instead of sugar, it gets marinated in salt and vinegar—the latter not only gives biltong its distinct taste but also cures the meat. After drying, biltong is typically sliced against the grain into small ribbons (though some traditional styles in South Africa are sliced into larger one-inch chunks). And since it gets all the flavor it needs from the vinegar and spices, it rarely contains shady additives, nitrates, MSG, or hidden gluten.

The benefits of biltong

For starters, biltong is a great source of essential amino acids, which can help your body recover after exercise, lose weight, and absorb nutrients more efficiently. It's also high in iron, zinc, and vitamin B12, which have been found to boost your immune system and energy.

Last but not least: protein. Biltong contains about 50 percent more protein than jerky. That's because jerky is made up of about 25 to 40 percent water and sugar, leaving a lot less room for actual beef. On the contrary, biltong contains only about 12 percent water and a trace amount of sugar, so you're getting more of the good stuff in each bite. And since the fat is trimmed off pre-drying, Stryve biltong also has less fat than your average jerky.

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6 Habits to Steal From Really Fit People

This article was created in partnership with Stryve as part of Fuel Your Life.

We all know those people who are seemingly able to crush their fitness goals without even trying—all while maintaining a work schedule, solid sleep regimen, and social life. They may seem like superhumans, but they really are just like us. The difference? A few simple habits.

We've partnered with Stryve, the maker of high-protein snacks that help you achieve your fitness goals, to round up some expert tips you can implement in your own life. Here’s what helps some of our favorite pros stay on top of their game.

1. They plan ahead.

Fit people know scheduling a workout is just as important as planning a meeting or dinner date. “Decision fatigue is a real thing,” says Hollis Tuttle, former triathlete and current instructor at Mile High Run Club and CityRow in New York City. “So if you can reduce the number of decisions you have to make, you have more energy to put into the things you do.”

Tuttle writes out her weekly training plan in a calendar along with her work schedule, so she doesn’t have to think twice about a game plan when she wakes up in the morning.

2. They stock up on healthy snacks.

Ever heard the phrase abs are made in the kitchen? It’s true food plays a major role in weight loss, even more so than exercise.

"I'm a hungry girl by nature," says Lauren Yovanno, an instructor at Barre3. "I do my best to pack my kitchen with healthy snacks, so the decision to eat something good is easy."

On Sundays, prep a batch of energy-boosting snacks for the week—you'll be much less likely to turn to the vending machine or drive-through. If you have a sweet tooth, keep a stash of homemade protein cookies in the freezer. Thaw one at a time for a small treat that won't undo all your progress.

No time to cook? We're fans of Stryve biltong, which is basically beef jerky’s healthier cousin. With 36 grams of protein per serving, biltong is perfect for athletes or anyone looking to up their protein intake while steering clear of packaged junk.

3. They're picky.

You know how particular you are when hunting for an apartment, finding the right hairstylist, or even ordering your morning cup of coffee? Fit people approach their workout routine in the same way.

Melody Scharff, an instructor at Fhitting Room and 305 Fitness in NYC, says it's super important to find a trainer, class, or workout you legit like.

"I used to go to this one instructor's class over and over again just because I was obsessed with her playlist," Scharff says. "Even if I wasn't in the mood to work out, I knew I'd get psyched in class because of the music."

Research estimates 50 percent of people who start a new fitness regimen will drop out in the first six months. Being selective about the types of exercises you do and the instructors you follow means you'll actually look forward to your workout. So if you don't like to run, skip the treadmill and try a HIIT class instead. Hate being indoors? Join a rec league, bike to work, or go hiking on the weekends. If you’re doing something that genuinely makes you happy, you’re way more likely to stick to it long-term.

4. They prioritize recovery.

As counterintuitive as it may sound, rest is just as important as physical activity. A solid recovery routine can actually make it easier to train harder and more efficiently. For Tuttle, this means foam rolling every single night before she gets ready for bed.

“If I foam roll for just five minutes, I’m better off,” she says. “Even if it’s not a full session, if I’ve hit my tightest spots, I feel like I’m that much more ahead.” She knows that small investments now will pay off in the long run. Other ways to fit in recovery: Get more sleep, take a cold bath or shower, or treat yourself to a massage.

5. They find their tribe.

Having a community is more than just fun—it’s legitimately proven to help you stick to your goals. “Those with a strong tribe are healthier,” Tuttle says. “You’re working on your goals, they’re working on their goals, and together it’s so much more enjoyable.” Whether you join a group fitness class or grab a workout buddy, seek out people who make you feel proud of what you’re working toward. It will naturally become easier to make your goals a priority.

6. They're kind to themselves.

Stop putting yourself down when you slip up or start to doubt.

"I don't beat myself up for indulging every once in a while," Yovanno says. "An over-the-top guilt trip will do more harm than a cookie or a handful of chips."

Scharff agrees and says she tries to talk to herself the way she would speak to a friend.

"If a friend told you they wanted to try a new class but didn't think they were ready, what would you say?" she says. "You'd tell them, 'Of course you can do it. Just try it and see what happens.' A little kindness and encouragement can be the ultimate motivator."

Amen, sister, amen.

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6 Healthy Snacks to Keep at Your Desk for the 3 p.m. Slump

This article was created in partnership with Stryve as part of Fuel Your Life.

You know the drill. You used the last of your energy pushing through the post-lunch drowsiness and suddenly it’s mid-afternoon and you’re hungry again. Like chewing-the-inside-of-your-cheek, thinking-about-getting-another-poke-bowl hungry. Dinner seems so far away it might as well be next week.

Getting hit with the 3 p.m. munchies can undo your whole day, especially if that one coworker made cupcakes again. The good news? There are plenty of snacks that can keep you satisfied without spoiling dinner. The key is to reach for options with protein and fiber, two nutrients that give you the most bang for your buck. Barb Patterson, R.D., suggests reaching for options that are between 100 and 150 calories for women and 150 and 200 for men with at least 15 grams of protein.

To make it easy for you, here are six satisfying and easy-to-stash-in-a-drawer options that check the healthy-eating boxes above.

1. Peanut Butter and Banana

If your mom packed this kind of snack for you when you were a kid, she did you right. Peanut butter is high in protein and healthy fats, while bananas are naturally sweet and rich in potassium. Research has even found bananas may prevent cancer, high blood pressure, and diabetes. Make yourself an extra-filling grown-up version by stirring about half a scoop of your favorite protein powder into the peanut butter; it should put you around 13 to 20 grams of protein.

2. Biltong

You've probably heard jerky praised for being a healthy source of protein, but most kinds are filled with sugar and nitrates. Biltong is the cured meat snack you've been missing: It's coated in spices, salt, pepper, and a touch of vinegar before being left to dry in the open air. The result is a minimally processed, low-sugar, high-protein snack that's free of nasty preservatives. Stryve biltong, for example, has only 1 gram of sugar and 36 grams of protein per serving. Trust us, you're going to want to switch to biltong.

3. DIY Trail Mix

Snacks that offer a little variety will keep your taste buds occupied while your body gets the energy it needs. Instead of buying premade trail mix, throw together a homemade assortment of your favorite nuts and dried fruits to avoid a ton of added salt and sugar.

When it comes to protein and fiber, some of the best nuts are almonds (which are also loaded with vitamin E and antioxidants), pumpkin seeds (they pack high amounts of zinc and magnesium, giving you even more of an energy boost), and cashews (a good source of copper, for strong bones). Fruit wise, try fiber-rich figs, apricots, and prunes—but be sure to look for ones with little to no added sugar. Or try one of these trail-mix combos.

4. Better-for-You Crackers and Dip

As with trail mix, making your own crackers is a simple way to make sure you're getting more nutritional value per bite. These keto-friendly rosemary and sea salt flax crackers, for example, are made with flax seeds, eggs, Parmesan, and fresh rosemary. One serving has roughly 11 grams of protein, so dip them in hummus, peanut butter, or cottage cheese for even more of a boost.

5. Roasted Chickpeas

An alternative to hummus, roasted chickpeas are a versatile snack you can dress up however you like—not to mention high in fiber, protein, potassium, and vitamin C. Make them sweet with a dusting of antioxidant-rich cinnamon, brown sugar, or cocoa powder; or go the spicy-salty route with salt and cayenne pepper.

6. Sardines

You might want to clear this one with your coworkers first, but sardines are one of the all-time best snacks. Full of heart-healthy omega-3s, they come in easily transportable, single-serving cans, making them ideal for stashing. The tiny fish also contain high amounts of calcium, vitamin B-12, and vitamin D, and are a low-impact food, ecologically and environmentally speaking. Pair with one of the crackers above and a bit of Dijon mustard or eat 'em straight out of the can if you don't mind the taste and texture. Don’t be surprised if you start an office-wide trend.

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Are You Wearing the Right Condom Size?

Your high-school health teacher can tell you all they want that a regular condom will work for everyone and anyone, but as anyone who's had condoms routinely break—or fall off—knows, that's not the reality. Finding a well-fitting condom is harder than we've all been led to believe.

EDITOR'S PICK

"Not all condoms are created equal," says Emily Morse, sexologist for LifeStyles and SKYN Condoms, and host of the Sex With Emily podcast. "Just like a size 'medium' from one clothing brand won't fit the same as a 'medium' from another, you have to find the condom that works best for you."

Getting the right fit is important—and not just for increased pleasure, but to avoid unwanted pregnancy and sexually transmitted diseases. "If you're wearing a condom that's too small, not only can it feel restrictive, but you're also more likely to tear it. If you've got one that's too big, it could slip off or feel super apparent and potentially uncomfortable for both parties," says Lisa Finn, resident sex educator and sexpert at Babeland.

"While some condoms can stretch and seem to fit different sizes, it doesn't mean that they're gonna be safe, especially if they're pulled to the point of almost snapping or if they're slipping around the shaft and potentially letting pre-cum and ejaculate sneak out of the bottom."

"Once you know what your true size is, you can research what brands would fit you best," says board-certified urologic surgeon, Jamin Brahmbhatt, M.D., co-director of The PUR Clinic. "There are also specialty brands like One that help you measure your penis and choose among 60 condom sizes to get you the right fit."

There are a bunch of options out there—here's how to find the best condom for you.

Even if you don't go for the ultra-specific custom sizes a brand like One offers, there are more options out there than just "average" and "XXL SUPER MEGA GOLD" condoms, despite what you might find at your local convenience store. Condom sizes tend to come in "slim," "snug," "wide," "large," and "extra large," denoting differences in penis length and girth that are measured in millimeters, and then words like "thin" and "ultra-thin" to describe the thickness of the condom material itself. So which one's for you?

The best bet is to measure for condom size.

If you're not sure what size you should be wearing, the best first step is to measure your erect penis with a measuring tape, Brahmbhatt says. Get the right length by measuring from your pubic bone to the tip, and also measure your girth by wrapping the cloth tape measure around your penis at the thickest part. If you don't have a cloth tape measure, you can use a piece of string and measure that against a ruler.

Standard condoms usually have a length of seven inches. But condom width is also important, and most regular condoms have a width of 1.75 to two inches, says sexpert Antonia Hall, author of The Ultimate Guide to a Multi-Orgasmic Life. "A slightly smaller option is the snug fit condom, which has a tighter width of less than 1.75 inches, whereas a large-size condom length is usually a little over eight inches and accommodates over two inches' width," she says.

But if you don't feel like measuring, there are other ways to determine your best condom fit.

If you're not sure what size you wear, get a variety pack. "If you're specifically looking to upgrade your condom because you've been noticing slippage or breakage, try masturbating with a condom on, so you can gauge how it feels without running any risk should it not be the right fit," Finn suggests.

Even if a condom isn't marketed as a specialty size like "slim fit" or "extra-large," it may suit your body in a different way, depending on things like penis length, girth, and head size, so it's worth giving a few a try. Some condoms will have more room at the tip than others as well, says Finn, which may be an additional factor to consider when selecting your winner.

EDITOR'S PICK

There's a lot of vanity in condoms and how they're packaged, like flashy marketing and larger foils to make the condom appear massive. "When it comes down to it though, your partner probably couldn't care less about the brand," Finn says. "They care more that the protection you're using actually does its job." It's always better to focus on what fits you and your body.

As long as you can roll the condom all the way until the base of your shaft is covered and you're not so girthy that the condom is uncomfortable, you're probably good with a standard size. "Don't worry about unrolling the excess," Brahmbhatt says. "Most men don't need the extra-extra-long 'make-me-feel-more-macho' size condoms, so don't get sucked up in the hype and buy condoms just so you look cooler around your friends or at the cash register."

Lube always makes condom use way better.

Lube can help cut down on the bad friction that can make a condom more apt to tear or drag on the body where it feels uncomfortable. "Putting a drop of lubricant on the inside of a condom before rolling it down the shaft and then using lube liberally on the outside of the condom can help everything feel slicker and also help transmit body heat for a closer feel," Finn says. Just make sure your lube is silicone-based or water-based, as oils and oil-based lotions and lubes can degrade and break down your condoms.

Try out different materials and styles.

"Even if you don't have a latex allergy, latex alternatives like polyurethane and polyisoprene can feel really great because of how they transmit heat for more of a 'barely there' sensation," Finn says. The scent of latex bothers some people too—and polyisoprene and polyurethane don't tend to bother them, so if your partner has a latex-sensitive nose, this could be a good compromise.

Ridges, ribs, and studs can feel great to some folks and not so much to others, so it's worth testing out. Flavored condoms may be a good choice for a blowjob, but some can find the flavoring irritating when used vaginally or anally, so have a non-flavored option around if you want to play that way.

So go forth, experiment, and find the condom that's best for you (and your partner)!

Aly Walansky is a New York-based lifestyle writer. Follow her on Instagram and Twitter @alywalansky.

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9 Sunday Dinners That You Can Repurpose All Week Long

The Exact Amount You Should Be Tipping Bartenders and Baristas

If tipping causes you some anxiety, you're far from alone. When your barista hands you a coffee in the morning, you're always faced with the same question: How much should I tip? Or depending on the order, is tipping even a thing? We've gathered some advice from professionals in the field who can help you navigate this confusing topic. Here's what they want you to know:

1. Tips are supplemental income for workers who usually earn less than minimum wage.

"The most important thing people need to know is how much service workers are getting paid," says Stephen Presley, bartender at Ike's Place in Abilene, K.S., and longtime service industry professional. "Tips are a huge part of our livelihood."

"Sixty-five percent of my income depends on tips," says Brittany Pellon, barista and bartender at Annex in Brooklyn. "I've painstakingly run the numbers. I could not survive two weeks without getting tipped—one week, and I'd be cutting normal things like groceries and metro rides."

EDITOR'S PICK

In fact, federal law regulates that tipped workers must be paid a minimum wage of $7.25 an hour but allows for as much as $5.12 of that wage to be earned through tips. This means that in many states after the employer estimates tip earnings, they can pay as little as $2.13 an hour.

"For most people in the service industry, their tips are their paychecks," says Elizabeth Hurstell, barista at Nesbit's Poeyfarre Street Market in New Orleans. "Most of the time, after taxes, your paycheck is 0 dollars. I don't know many people that could live on 0 dollars each month."

2. Tips are often pooled and split with others working behind the scenes.

If a coffee shop offers breakfast or a bar has a menu, there's a good chance your tip is going to more than just the one person who hands you your drink. "Everything is split between the servers, wine people, and back waiters," explains Erik Britz, sommelier at Casa Mono in New York. Prep cooks, busboys, and bartenders are often in on the split as well. So if you order food that isn't already prepared or notice that there's an actual team of people serving your table, consider tipping a bit higher than usual.

3. Bartenders and baristas view tips as an exchange of respect.

Tips are obviously not required—as in, you won't go to jail if you don't tip—but they are expected. And while most industry professionals have seen it all and don't report feeling truly surprised when customers don't tip, they really appreciate it when you do.

"I see a tip as a sign that the people I'm serving appreciate my service and respect my expertise," Britz says. Presley compares the interaction to a ballet. "From ordering the drinks to serving them to tipping, if everyone makes their moves and steps properly, it can be a nice and courteous exchange," he says.

4. Build relationships if you're a regular.

If you want to generate an atmosphere where everybody knows your name at your local watering hole, be generous. And this doesn't necessarily just mean financial generosity. "I'm making your drink early in the morning with a smile on my face," Hurstell says. "So being friendly and humanizing—with a tip on top—is going to get you excellent service." Being pleasant and remembering names is a two-way street, so be sure to keep up your end of the bargain if you want to cultivate a real-life Cheers situation.

5. A dollar per drink is a good rule of thumb for espresso shots, beer, and wine. Tip higher if someone is performing more than a simple pour.

If you're popping in for a coffee on your way to work or dropping by for a quick beer after, you might feel like a tip isn't necessary. Sure, it only takes a minute to fill up a cup or pop a tab, but chances are, if you can afford to purchase a drink out, you can afford to tip.

If you're getting a drip coffee for $1.50, dropping your change in the jar is totally adequate. But for anything more complex, $1 per drink is a good base point. And if something takes longer than a minute to prepare, consider tipping more.

"You should tip based on time," Hurstell says. "Does your drink require shaking? Did you sit at a table for three hours? If you're taking up time that someone could be serving another customer, tip accordingly." Your complex drink order involves more specialized skill as well as more attention from whoever's making it. And even if you're just sipping something simple, when you're at a table, you should factor in how long you stay.

6. If you're somewhere nice, the new standard is 20 percent. Go higher for excellent service.

While prices don't seem to change much in dive bars and corner stores, higher-end coffee and cocktail prices are, much like the cost of living, steadily rising. And tip standards—if not wages—go right up along with them. The old 15 percent doesn't cut it today when the base level is 18 percent. It's still fine to throw down a buck for a beer or two for a basic gin and tonic, but if you've got a tab with more than two drinks on it at a nice place, pony up for 20 percent on the tip, according to those in the industry.

"Without hesitation, I will tip 20 percent when I go out," Britz says. "And I will tip more if I receive excellent service." In fact, every single person we interviewed said the same. Presley puts the "more" at 25-30 percent and says that's a good price point for when someone has truly gone above and beyond.

Many places today include tip in the bill. If this is the policy of the restaurant, then it isn't expected that you add anything on top. But if gratuity is included because you're in a large party, check to see the percentage included and add to it if it's less than 20 percent. It's a lot tougher to serve large numbers of people, after all.

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8 Vegetables You Can Grow at Home (Yes, Even in an Apartment)

Pretty much everybody knows that you can grow herbs in your kitchen, but I was in my 30s before I learned that lots of vegetables—and I mean lots!—are just as simple and low-maintenance to grow. Plus, you can grow them both in containers and indoors. I had no idea.

EDITOR'S PICK

Now I’m growing produce I was buying every single week. Not only does DIYing them save money, it also cuts way down on waste because I only harvest what I plan to use, right before I start cooking. It’s really fun and rewarding too: The longer I do it, the more veggies I want to add to my little urban garden. You don’t have to wait for the right season to begin if you’re growing indoors, and everything you grow can be organic to boot. In some cases, you can even regrow your veggies from scraps.

Here’s how to get started:

The Containers

Literally any dirt-filled container with a hole in the bottom will work, but some are more user-friendly—and attractive—than others. I’ve used cheap tin toiletry storage bins from Target, plastic yogurt tubs, ornate olive oil tins, old kitty litter buckets, drawers salvaged from an IKEA dresser that fell apart, and even burlap coffee sacks. (Sack farming is ideal for people who have very little space, as they’re high in volume but take up little surface space—plus you can slit the sides and grow different plants!) Go through your recycling and get creative with it. You can use regular flower pots too, of course.

The Prep

Add a bit of gravel to the bottom of the container to encourage drainage. If you don’t have gravel, you can use smashed-up old ceramic plates or cups, bits of concrete, marbles, or a handful of actual rocks. Put some kind of saucer or dish underneath the container so It doesn’t leak all over your floor or counter when you water it, then fill the rest with soil. I like Sungro Black Gold, which is organic and affordable.

The Plants

If you’re starting your garden from seeds and want to keep it low-key in the beginning, I recommend Jiffy Peat Pellet Seed Starters, which are cheap and unmessy: You just add water, and they pop up, so you don’t have to fill up a Dixie cup with dirt or anything. Plus transplanting to larger containers is a snap. There are upsides to going to a garden store and buying your own greenhouse seedlings, however: They’ll be hardier, healthier, and more likely to thrive than the ones you start yourself.

The Veggies

Here are some of the easiest, most prolific, and most useful vegetables that I’ve grown so far.

Salad Greens, Like Spinach, Arugula, Mesclun, and Loose-Leaf Lettuces

These guys couldn’t be easier: Just water every day, get your scissors, and custom-snip yourself a salad. I like to have a few pots going at once and plant new seeds every 10 to 14 days to ensure a steady salad supply. Greens are perfectly happy in smaller containers too. You can segregate your salad species pot by pot or plant from a seed packet of mixed greens. Chard, in particular, especially the rainbow-hued bright lights variety, doesn’t need a lot of attention and brings delicious, brilliant results.

Try them in 7 Simple Side Salads That Go With Everything.

Celery

If you plant it from seed, celery takes about 120 long days from germination to harvest, but you can speed up the process significantly: Just take the base of an old bunch of celery and let it sit in water for five to seven days, until leaves start to grow out of the top and roots sprout from the base. Then replant it in a pot with soil loosely covering the roots and watch it go to town. Break off a few stalks as you need them, leaving the rest of the bunch intact and alive. Celery’s easy as long as you water it daily; but don’t drown it, as the outer stalks can develop rot.

Serving suggestion: Baked Stuffed Celery With Goat Cheese, Garlic, And Basil.

Potatoes (Both Sweet and Regular)

This one is the best: If you take a sprouty old potato from the supermarket, cut it up into chunks (two or three sprouts per chunk), lay them sprout-side-up on at least four inches of soil (no gravel required), and bury them in another four inches of dirt… they make more potatoes!

It takes between one to two months before they’re ready, depending on the variety, and you need to keep adding soil for them to grow in as the plants get taller and taller. But it’s so, so satisfying to rummage around in the dirt and pull up your own spuds. There are actually potato-growing sacks out there, with flaps at the bottom for easier harvesting, but a large pot works just as well.

The potatoes will tell you when they’re ready because the foliage will turn yellow—when this happens, cut the plants and leave them alone for 10 days before harvesting the potatoes underneath. A note: Make sure you cure your tates (don’t worry, it’s super easy) before you eat them.

Give one of the 45 Creative Ways to Cook Sweet Potato or 7 Baked Potato Recipes a shot.

Radishes

Growing radishes is as easy as can be, and they grow fast, with only 30 to 40 days from germination to harvest. There are all kinds of fun, colorful varieties too—easter egg radishes are a favorite. They don’t like to be crowded, so you’ll have to thin out the herd if they sprout too close together.

Other than that, just plant the seeds under half an inch of soil in a container that has at least eight inches of soil in it, water them every day, and pull them up as soon as they’re ready so they don’t get bitter. You can keep a few pots of these going at once, with staggered sowing times, just in case inspiration for taco night randomly strikes!

Try perfectly simple Radish Sandwiches With Butter, Salt, and Herbs (or, y’know... tacos).

Carrots

Similar to radishes, carrots don’t need much space, and the sprouts also need to be thinned out—they like to have one to two inches of wingspan, so to speak. They tend to need deeper soil than radishes, and they typically take about twice as long to harvest (around 70 days), but they’re essentially as simple to grow. If you want to save time—and heartbreak, if you love all of your plants like pets, even the babies—you can buy carrot seed tape or pelleted seed that eliminates the need to thin your crop by hand.

Then make a tray of Roasted Carrots With Cardamom Butter.

Chile Peppers

If you live in northerly climes like I do, I have good news: You can still grow chiles indoors, as long as you can give them at least six hours of bright sunlight a day and don’t keep your thermostat below 70 degrees. They can be even grown from the seeds you scrape out of your store-bought chiles, as long as they’re organic.

I’ve had the most success with jalapeños, habaneros, and Thai bird’s-eye chilis in a 16-inch pot. And even better news: They’re pretty hardy and won’t die if you forget to water them for a couple of days. (Looking at you, celery.) This is one plant that will benefit from a grow light or from being placed outdoors during warm weather, if possible.

Chiles are self-pollinating, but outdoor insects help them out with this process, so if your chiles are flowering but not fruiting, it’s easy to hand-pollinate them—just tap the stems gently once the flowers have bloomed in order to spread the pollen.

Then use the fruits of your labor in Spicy Baked Chicken Meatballs.

Tomatoes

Tomatoes, like their nightshade cousins chile peppers, are self-pollinating, and many varieties can thrive in containers. Smaller tomatoes like Red Robins, Yellow Pears, Tiny Tims, and Florida Petites are all good choices.

Tomatoes can tolerate a bit more cold than chiles as well—a minimum of 65 degrees or so. Nothing’s worse than a mealy, pale, flavorless wintertime tomato, and so having access to your own sunny, organic toms will brighten your whole season. If you love tomatoes as much as I do, you can start a new pot every two weeks to keep the cycle coming.

Since tomatoes are self-pollinating, the chile pepper rules apply: If they’re not doing the thing on their own, just tap the stems of the open flowers to get the pollen moving around.

Of course, you need to try 7 Homemade Tomato Sauce Recipes That Would Make Your Grandma Proud.

Kale

Kale can grow to magnificent heights in an outdoor garden, but it’s perfectly content indoors too—possibly even more so, as it doesn’t love either frost or heat. You can keep it going all year round, so long as you stay on top of the watering and direct sunlight.

Depending on your available gardening space, dwarf varieties might be preferable, such as Dwarf Blue Curled Kale, which ends up being about one foot by one foot. (It makes a pretty houseplant too!) If you’re aiming for microgreens, kale sprouts are ready in a couple weeks; the plants take about two months to reach maturity.

Once they're ready, it’s time for 7 Crazy-Good Kale Recipes That Aren't Salads.

Scallions

Scallions are by far the easiest vegetable to grow from scraps. All you do is take the white ends of the scallions, stick ’em in enough water to submerge the roots, and change the water every few days. After a week, you can plant them in a pot. Then just snip off the fresh ends with a pair of scissors to season your meals. Voila! Never buy scallions again! If they start to flower, it’s no problem—the zingy blossoms are great in salads.

And then you have to give this Momofuku Ginger Scallion Sauce a shot.

Meg van Huygen got her start in film/theater criticism and now writes about food, travel, and history most of the time. Her love for Steve Perry from Journey is pure and unironic. When she’s not on the road, she lives in Seattle.

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