One of the biggest challenges and something I was completely unprepared for during my first year as a mom was how much of a time commitment breastfeeding can be. Before my son was born – I set a goal of breastfeeding exclusively for the first six months until we introduced solid food and then continue until he was a year without formula. After a rough first few weeks, we found a groove and now he’s completely weaned (two days and counting!).

DISCLAIMER: There is a lot of judgment and heated emotions surrounding breastfeeding and formula. I have my personal feelings about it, but everything that I write about is what’s worked for me and I know that every new and seasoned mom has to find what works best for her and her child.

As I’ve previously written, it was extremely important to me to get back into fitness as soon as I was healthy enough after giving birth – both mentally and physically. While I have an incredibly supportive husband who does more than his fair share, a breastfeeding baby just doesn’t care. Fortunately, there are ways to make it all work.

• Be flexible. I prefer to workout first thing in the morning. It’s what I did all during my pregnancy and for at least two years before and a good way to set the tone for the day. Then I don’t stress out at work about if I’m going to have the energy to workout after work. Once I went back to work after maternity leave, I needed to be there in the morning to feed my kid – and then I needed to be there when he got home for some quality time and bedtime feeding. This naturally left after he went to bed as my new workout time. It sucked (literally) – and a lot of times I chose sleep. But a lot of times I didn’t and I always felt better because of it. I knew this schedule was only temporary and I tried to make the best of it.
• Within reason. While that majority of my workouts happened when the little dude was asleep. The one exception was my Saturday morning run group. I saw it as my one time a week where I can totally disconnect and focus on me. The downside is that I had to get up even 30 minutes earlier (5:50 on a Saturday – ouch) to pump, but it was important to me to get my Saturday time in and sustain breastfeeding. I looked forward to this weekly benchmark all week and it helped keep me motivated to stay somewhat consistent during the week. After that, we were able to spend the entire weekend (unless I was able to sneak away for a yoga class while he was napping).
• Follow a schedule. While you can’t avoid the first few months of on-demand feedings, once your baby is old enough (around 4 months), I would highly encourage it if your baby is willing. When the little guy started daycare, they got him on a pretty tight schedule really quick. Being schedule-oriented myself, this was everything – particularly in the later months when I was training for a half marathon so I knew exactly when I needed to be home so I didn’t miss more than one feeding.

While breastfeeding is the ultimate of ultramarathons, it was also one of the most rewarding things I’ve done. I am so proud to say that I navigated a full year of breastfeeding, working full time for 8 months of that year, as well as train and complete a 10-mile race (where I fed my kid at the finish line, no joke) and half marathon. Did I PR at those races? Not even a little. But it made reaching that one-year goal even more rewarding.

About the author

Sara Jacobson

Sara Jacobson is a senior account supervisor at a large public relations agency and a (relatively) new mom. As a vegetarian and occasional vegan, she's always on the lookout for fool proof and healthy food solutions that will help her avoid burning down the house. Based in Austin, TX, Sara spends her precious free time running, discovering quick workouts she can do at home, learning to cook, reading anything she can get her hands on and hanging with her awesome husband and son.

Summer can be the perfect excuse to splurge and forget all about your healthy lifestyle when at a barbecue. While I do think it is important to have fun to celebrate the start of hot weather and beach season, there are plenty of ways to avoid straying off of your healthy diet. The burger will taste amazing at the time, but I promise you will not feel good about your poor choices the next day if you end up going crazy.

Here are some tips for staying healthy while having a great time at your next summer party:

1. Exercise. This one may seem obvious but if you have a barbecue planned, make sure to squeeze in a workout that morning. Take advantage of the warm weather and try an outdoor workout such as a run in the park or a bike ride. You will be happy you worked out when someone offers you a beer at the party.
2. Bring healthy food options. If you know there will only be not-so-healthy food options such as beef burgers, potato chips and potato salad, bring your own food. I am sure the party host will be thrilled that you contributed and would be happy to grill up some veggie burgers for you. Bring fruit salad instead of cake. Bring whole wheat rolls instead of white rolls.
3. Choose your food wisely. Vegetables and dip may seem like a healthy option but ranch and French onion dips are loaded with calories and fat. Try hummus or fresh guacamole instead. Instead of eating a roll loaded with white flour, eat a whole wheat roll, or no roll at all.
4. Drink, but choose carefully. I am all for having cocktails or beers at a barbecue,  but some options are healthier than others. A Corona Light with fresh lime has only 6 grams of carbohydrates, while a Blue Moon has 13 grams. A vodka and seltzer with fresh fruit is always a great option, while a margarita is not so great. Remember, the healthier the beverage, the more you can drink!
5.  Eat slowly.  Chances are you will be at the barbecue for several hours, so do not eat two burgers and a hot dog all at once. You will most likely want more food later, especially if you are drinking, so have one hot dog to start and save room for more later. You will not have fun if you feel completely stuffed right away.

Besides eating healthy, why not suggest some activities that involve moving around while at the barbecue?  Take a swim in the pool or play a round of volleyball. Turn up the music really loud and get everyone dancing. You will be the life of the party, and you will be ready for bikini season.

About the author

Melissa Engel

Melissa Engel writes the health and wellness blog Missy Maintains, where she posts New York City-based fitness class and restaurant reviews, and shares her adventures in maintaining happiness and health in a big city. She is also a certified intenSati leader, holistic health coach, and full-time hair model recruiter at Bumble and bumble.

Here we go, the dreaded “body image” post. Anyone who knows me is aware that I hate having my picture taken. Scroll through photos I upload on Facebook or Instagram and you’ll notice there are very little of yours truly that aren’t candid or professionally taken – and even those are scarce. To say I’m not photogenic is an understatement. My “picture smile” threatens to eat my face and it’s a blessed miracle if my eyes aren’t sealed shut.

It goes beyond simply taking a good picture. As someone who has struggled with body image issues and disordered eating, a picture is just another way for me to self-critique what I designate as my “problem areas.” A little in the lower belly. Thighs that no matter how much I run or squat, always seem to touch.

It’s because of these issues that I rarely, if ever, allowed myself to be photographed when I was pregnant. I scrolled through all my pictures during that time and counted 4 that are actually considered “belly” pictures. And maybe there are 10 pictures of me total during those 10 months. I posted one belly pic on Facebook during my entire pregnancy – and it was one that was carefully orchestrated (all black, specific camera angle). In an era, of iPhones and Instagram, I think most people would agree that is practically unheard of. I wish I was confident enough for those glowing maternity pictures, but the whole thing sounded way more stressful than it did enjoyable.

Fast forward a year and I’m making progress. I did a family photo shoot with my husband and son in January, the result of which is now hanging in the living room along with a blown-up image from my wedding day. I don’t critique how I look in those pictures, only how happy I was on those two days.

Because I try to have some hindsight, I took a selfie belly pic when I was about 39 weeks pregnant. I figured one day I’d want to remember what I looked like pregnant – not to critique, but to just remember. I’m glad I did. Last night I happened to put the same clothes on as that pic and thought it would be interesting to see how far I’ve come. And this time, post it online.

When I put it on Instagram/Twitter, I added the caption: “What a difference a year makes.” This isn’t because I now resemble my pre-baby self more than ever, it’s because I’m getting better at being comfortable in my own skin – and actually willing to post a picture of myself 35+ pounds heavier than I usually am. Of course, it isn’t perfect (did my butt really get that big when I was pregnant?), but it never will be. And that’s OK.

About the author

Sara Jacobson

Sara Jacobson is a senior account supervisor at a large public relations agency and a (relatively) new mom. As a vegetarian and occasional vegan, she's always on the lookout for fool proof and healthy food solutions that will help her avoid burning down the house. Based in Austin, TX, Sara spends her precious free time running, discovering quick workouts she can do at home, learning to cook, reading anything she can get her hands on and hanging with her awesome husband and son.

As a vegetarian and occasional vegan, there are certain nutrients I have to work extra hard to ensure I get. While I try to get most of my nutrients from whole foods, I’m also a realist who knows that supplements can help you round things out to help get that extra boost of nutrition.

Fortunately, there are a tons of natural food supplements, particularly seeds, and quick solutions that can help you get an extra boost.

• Probably the most well known food supplement, protein powder is a great way to get an extra boost of protein, particularly post-workout. Add it to smoothies or make a protein fluff (courtesy of the Fitnessista). My favorites are Sun Warrior and Perfect Fit. Both are dairy free and are a great complement to your food without overpowering it. Plus, if you get vanilla protein powder and mix it with some chocolate soy or almond milk – you get a taste explosion!
• Since I don’t eat fish, I need to ensure I’m getting enough omega-3s. This was especially important during pregnancy and breastfeeding to help foster my little guy’s brain development. Chia seeds pack a powerful punch – a combo of those omega3s, protein, fiber and calcium. Sprinkle it on your cereal and call it a day.
• Flaxseeds are also a great option for omega-3s, as well as help aid in digestion and lower cholesterol. This is a particularly good option for baked goods, such as muffins or banana bread.
• While dairy is a good source of vitamin B12, it’s definitely lacking in non-dairy, non-meat foods. Nutritional yeast is one of the only vegan sources of B12, though various non-dairy milks are also fortified. Known for it’s cheesy flavor and texture, I’ve used it in tomato soup and pasta.

These add-ons not only provide me a needed boost to an overall well-rounded diet, they taste much better than a huge multivitamin. Plus, they are becoming much more mainstream, so you should have no problem finding them at most grocery stores!

About the author

Sara Jacobson

Sara Jacobson is a senior account supervisor at a large public relations agency and a (relatively) new mom. As a vegetarian and occasional vegan, she's always on the lookout for fool proof and healthy food solutions that will help her avoid burning down the house. Based in Austin, TX, Sara spends her precious free time running, discovering quick workouts she can do at home, learning to cook, reading anything she can get her hands on and hanging with her awesome husband and son.

It is important to make exercise a part of your weekly schedule.  We all have busy lives, and it is up to you to prioritize your health over other things (like watching your favorite TV show).  I personally plan out my schedule every Monday because it helps me to stick to my workout plan and also holds me accountable.

Another important part of fitting exercise into your schedule is determining if you are a morning or evening exerciser.  If you are grumpy and exhausted every morning like me, chances are you will not wake up super early to workout.  Here are some questions that you should ask yourself to decide which time of day is best for you to exercise:

1. Are you a morning person?  If you are miserable and have no energy in the morning, stick to evening workouts.  I know I personally feel like I am still sleeping when I exercise before work.  I somehow have a ton of energy at night so I stick to evening workouts.

2. Do you often work late or have evening plans?  If you tend to turn down a workout class because a friend invited you to happy hour, exercise in the morning.  If you like to cook dinners for the family, exercise in the morning.  If there is any chance that you may cancel your evening workout, do it in the morning.

3. Are your favorite fitness classes/instructors in the morning or evening?  It is important to figure out which fitness classes you love and enjoy.  You will not get yourself to the gym if you are bored with your workouts.  Love a certain fitness instructor?  Plan your workouts accordingly.

4. Do your friends workout in the morning or evening?  No, you should not depend on your friends to go to the gym but it does help.  I typically only go to a 7:00 am class if I have a friend going too.  Working out is a lot more enjoyable when there is a friend in the room, and of course you do not want to be a no show and let your friends down.

If you are better off exercising in the morning, make sure to have your workout clothes all ready to go when you wake up.  Do you not keep your alarm clock near you or else you may run the risk of pressing snooze and missing your class.  If you are an evening exerciser, I recommend going straight to the gym after work or school.  Do not stop home; you may never go back out again.

Write down your workout plan every Monday and share it with friends.  At the end of the week, place a star sticker next to each workout that you completed.  I promise you will feel amazing and proud of yourself once you figure out your weekly workout routine, and stick to it.

About the author

Melissa Engel

Melissa Engel writes the health and wellness blog Missy Maintains, where she posts New York City-based fitness class and restaurant reviews, and shares her adventures in maintaining happiness and health in a big city. She is also a certified intenSati leader, holistic health coach, and full-time hair model recruiter at Bumble and bumble.

As soon as I get home at night, the first thing on my mind is food.  I immediately rush to the kitchen and act like I will never see food again in my life. I know I am not the only one who struggles with overeating at night, and would love to figure out why exactly it happens and how to end it. I know it has become a bad habit, and one that I have been trying to break for quite a few years now.

Sometimes I eat because of stress, other times out of boredom, or maybe I just had one too many glasses of wine and last all sense of control.  I do believe that my nighttime eating has definitely improved if I were to compare it to a year ago. I have spent a lot of time figuring out why I do it and have tried everything under the books to overcome it.

Here are five things that have really helped me in the past year to quit overeating at night:

1. Keep trigger foods out of the house. I have learned which foods are too tempting for me and do not even consider buying them. I am well aware that if there is cereal around, I will eat the entire box. I love ice cream so if I want it, I need to buy a cup from the local shop instead of buying a half gallon and eating the entire container. The only food in my house is eggs and frozen vegetables. I never have any desire to binge on vegetables, and if I do, then great! Yes, this means I do not cook much but it is worth it to me to buy one meal for dinner on my way home instead of eating 5 meals at home.

2. Stay busy at night. One of the reasons I work out at night instead of before work is because I know I would probably just eat all night if I came right home. I get home from the gym around 9:00 PM so this is just enough time for dinner and that is it. If I do not plan on working out, I make plans with friends, blog, create new fitness playlists, or anything that does not involve my kitchen.

3. Journal. I personally do not like to count calories because I become obsessed with numbers, but I am in favor of writing down what I ate. I do take it one step further and send my food journal to a friend every night around 10:00 PM. Once I send my daily food to a friend, I do not want to eat again because having to send an email in the morning to tell her I ate more is the last thing I want to do.

4. Eat enough during the day. I used to only eat a bowl of oatmeal, a salad at work and maybe one small snack. I would exercise after work so there would be about six hours between lunch and dinner with few calories.  You can only imagine why I would run in the house and eat everything in sight. I now make sure to eat a big enough lunch, and a healthy, nutritional snack before dinner. I always keep some almonds in my bag for after the gym so that I am not famished when I arrive home.

5. Think before you eat. I know that it is easy completely black out during a binge and forget about everything, but I really try to stop for a minute and think about the consequences. I think about how the food will give me pleasure for maybe five minutes. After those few minutes, the feeling of being stuffed and bloated all night is just not worth it.

I have heard several other tips to help with nighttime eating such as drinking tea, using whitening strips, going for a walk, reading a book, etc. I encourage you to try all of these tips until you find a solution that works for you. It is not easy to break a habit like this, and it will take some time. We all know food is delicious, but it should be savored and not abused. Enjoy your food one bite at a time, and treat your body with respect.

About the author

Melissa Engel

Melissa Engel writes the health and wellness blog Missy Maintains, where she posts New York City-based fitness class and restaurant reviews, and shares her adventures in maintaining happiness and health in a big city. She is also a certified intenSati leader, holistic health coach, and full-time hair model recruiter at Bumble and bumble.

Anyone who works out regularly has probably had their share of sore and achy muscles. While you might think it’s a good pain (is there such a thing?) or proof that you’re going to see results (it’s not), it can be very uncomfortable. I mean, no one likes feeling like they can’t walk up a flight of stairs.  Here are some ways to ease your sore muscles and make climbing those stairs a little easier.

Ice First, Then Heat

Applying an ice pack to your sore muscles 72 hours after the workout that led to the pain will help soothe your muscles. An even better option is to take an ice bath. Fill a tub with cold water and a bag of ice and sit for 15-20 minutes. I recommend bringing a magazine and a hot cup of tea to distract you from the ice cold temperature. Applying heat later on will ease pain by increasing blood flow to the area, helping the small muscle tears causing the pain to heal faster. If you have access to a sauna or hot tub, take advantage and go for a long steam or soak.

Massage

This is my personal favorite. Our muscles eventually stiffen after a vigorous workout because of poor blood circulation. So, your immediate goal is to get your blood flowing right. Massage the painful areas with slow, even strokes. Applying just enough pressure will help improve circulation and reduce the pain.

Stretching

There have been conflicting studies about whether or not stretching helps soothe sore muscles, but, personally, I always feel better if I stretch after a workout. It improves circulation and lengthens overworked muscle fibers. Try it out and see if stretching works for you.

Active Rest

Yeah, we know you’re serious about your workouts, but going hardcore at the gym when you’re in pain is definitely not a smart idea. Getting a little movement isn’t a bad idea, though. Going for a walk or short bike ride will get your blood flowing and bring oxygen to your muscles, helping them heal.

It’s normal to feel some mild discomfort after vigorous physical activity and it should subside within 24 to 72 hours. However, if you feel severe pain during an activity or your aches haven’t cleared up within a week, it’s time to seek medical help. Getting to the bottom of the underlying cause of the chronic muscle pain can prevent long-term damage to the injured area.

About the author

Melissa Howard

Melissa Howard is an aspiring health writer living and working in Boston, MA. Her approach to fitness is to focus on being healthy, not on losing weight or trying to live up to unreachable standards set by magazines or Hollywood. Her favorite ways to stay fit include walking, yoga and pilates. When she's not walking around the city of Boston, she can be found cheering on her favorite Boston sports teams and trying to teach herself to cook.

The summer is a favorite time of year for outdoor exercisers because along with the warmer temperatures, we now have more time in the day to fit in a workout.  From the early bird to the after-work crowd, I think we can all agree it’s a lot easier to feel inspired to move when the sun is shining. However, preparation for outdoor workouts in the summer heat is essential for your health and fitness.

Fuel Your Workout
When you wake up, have a cup of water. This will prevent dehydration.  A  light breakfast will help fuel your workout. Try having half of an English muffin with peanut butter or a banana with peanut butter.  If you exercise in the middle of the afternoon or after work, have a snack at around 3 or 4 pm, when you usually feel the mid-day slump. Instead of heading for the vending machine, bring your own healthy snack with you. An apple with cheese, nuts or a yogurt are snacks that will give you energy and will sustain you through the end of your work day and workout.

Warm Up
Just because it’s warm outside, it doesn’t mean you can skip your warm up. Preparing your body for exercise helps you from getting hurt and keeping you from having to walk with crutches on the beach. If you are going for a run, briskly walk or jog at a slower pace for about five minutes. If you are going to do an outdoor bootcamp or some other strength training, warm up with no or light weights beforehand.

Dress For The Weather
You don’t have to run down the street wearing short shorts and a sports bra (unless you want to of course), but mixing loose fitting clothes like a t-shirt and flowing shorts can mix with summer sweat and cause chaffing. Choose clothes that are not too tight or too loose to prevent a pesky problem later on. Moisture-wicking gear will keep you drier as you sweat in the summer heat.

After Your Workout
After your workout, get out of the heat, grab some cold water and stretch your muscles indoors with the AC. Take your shoes off quickly to release body heat and if you’re really sweating it up, jump in a cold bath or a pool (if your fancy).

Exercising outdoors in the summer is a great way to mix up your workout routine. Just be sure to follow these simple tips to make the most of your workout.

About the author

Melissa Howard

Melissa Howard is an aspiring health writer living and working in Boston, MA. Her approach to fitness is to focus on being healthy, not on losing weight or trying to live up to unreachable standards set by magazines or Hollywood. Her favorite ways to stay fit include walking, yoga and pilates. When she's not walking around the city of Boston, she can be found cheering on her favorite Boston sports teams and trying to teach herself to cook.

I was listening to NPR a few weeks ago and heard a review of the book Pandora’s Lunchbox: How Processed Food Took Over The American Meal by Melanie Warner. I recognized her name from her writing in The New York Times so I decided to check out the book for myself.

Pandora’s Lunchbox is similar to documentaries like Food Inc. or Fat, Sick And Nearly Dead that go behind the scenes of commercial farming, except that Ms. Warner investigates the rest of the food available in our grocery aisles . . . the processed food. Instead of telling us yet again about the danger to our health of soda and candy, she focuses on those foods that claim to be healthy. You know, the low-fat frozen meals,  breakfast cereals and vitamin-packed snack foods.

Warner paints an unsettling picture about how companies tout simple ingredients, while chemically transforming them so they come in consistent shapes and sizes, have long shelf lives and have all their natural nutrition stripped away. Her points are disturbing: As she points out, because of a combination of genetic modification, commercial farming practices and the abuse the meat sustains to become frozen food, most processed chicken meals require synthetic chicken flavoring.  All of these foods are manufactured from component ingredients involving chemistry more than wholesomeness. Flavoring and feel is manufactured for what sells best with the consumer.

What could have been a depressing and distressing account, in Warner’s hands, turns out to be quite an entertaining story with a lot of new information. For instance, her interview with a specialist in creating aromas and tastes for foods was original and informative. Warner’s conversational style makes a horrifying story very fun to read.

When an artificial-flavor designer raves about the “super-fresh” ingredients used at a local restaurant, Warner asks whether she feels like a hypocrite. The response Warner gets from many of these invested professionals is that not everyone can (or wants to) cook and eat produce, and the processed-food industry is working to make easy meals better and healthier. While this is true, it doesn’t mean it’s okay to sell these manufactured foods under the label of “health.”

Warner is sympathetic and understands that bottled vitamins and soy protein are a great boon for people who would otherwise be malnourished, but that food is more than mixing together the right parts. Lab-created fiber and vitamins can be added to anything, but only by depriving the body of the little-understood chemicals they’re often linked to. And even the challenge of digesting heartier foods makes the health claims doubtful. It’s nothing more than companies using cheap food production combined with artificial flavoring and texturing to maximize appeal to consumers.  The objective is to addict consumers to the cheapest stuff you can make appealing and watch the profits roll in.

I appreciated that Warner isn’t a zealot urging people to completely avoid processed foods, but to be more thoughtful about how frequently you use them and what your alternatives are. A great example she uses is boxed macaroni and cheese. Some of the most popular brands have dried processed cheese that you have to re-liquefy with either water or milk. Does that really save that much time and effort versus using perhaps Velveeta or some other cheese in a more natural form? No, but her kids like it, it reminds her of her childhood and they don’t eat it all the time so it’s not really having a huge impact on the health of her family.

Warner simply asks her readers to consider what they eat, think about where the majority of their food is coming from and what goes into it. The behind the scenes details in this book are sure to do just that.

About the author

Melissa Howard

Melissa Howard is an aspiring health writer living and working in Boston, MA. Her approach to fitness is to focus on being healthy, not on losing weight or trying to live up to unreachable standards set by magazines or Hollywood. Her favorite ways to stay fit include walking, yoga and pilates. When she's not walking around the city of Boston, she can be found cheering on her favorite Boston sports teams and trying to teach herself to cook.

I have a love/hate relationship with gum. I would call myself addicted to it, as I can easily go through a pack a day and tend to “chain-chew.”

As soon as I am done with lunch every day, I break out my pack of gum and chew a new piece every ten minutes without even realizing it. I have been chewing this much gum for at least ten years, and I am not happy about it. Some of you may be thinking, “what is the big deal, it is just gum.”  It does have some health benefits, so the experts say, but the stomach issues it causes me and the relationship I have with it outweighs any benefits.

Let’s first discuss why I chew gum. Of course, I do not want bad breath. Mints are not a better option because, just like gum, I end up eating the entire pack. Lunch often gives me a taste in mouth that I immediately need to get rid of. Sometimes I chew gum because I want to stop snacking. It is difficult sitting at a desk for eight hours without constantly wanting food. I am typically fine without gum on the weekends, so I know being at work has a lot to do with it. The experts say it helps with stress and mental focus, and while this may be true for some, it is the opposite for me. My gum addiction causes me more stress than good. Also, it does not help me when my dentist tells me sugar-free gum is great for oral health and completely approves of my gum chewing.

I do not want a doctor’s approval.

There are several reasons why I need to quit my gum addiction immediately. The biggest reason is the intense stomach issues it causes for me. Sugarless gum contains artificial sweeteners which can cause digestive issues since our bodies are not meant to be consuming chemicals. The sweeteners can cause gas, bloating and stomach cramping. I chew an entire pack after lunch and look pregnant by the time I go to the gym after work.

Gum contains neurotoxic sweeteners, the same chemicals found in diet sodas that are known to make people crave more sweets. I have found this to be true, as I chew gum after lunch or dinner, and end up needing more food, and not because I am hungry. I typically end my days with headaches, a sore jaw and feeling sorry for myself since my stomach looks huge from all of the swallowed air. Buying one or two packs of gum a day is not good for the wallet either.

I recently decided to take serious steps to quit my gum addiction. If you have a similar addiction, here is what I recommend:

1)      Have a support system:  I promised a friend (who beat her gum addiction last year) that I would text message her every time I stuck a piece of gum in my mouth. I do not want to annoy her with my text messages every ten minutes after lunch, so this has been working for me. I may send her one text message at the end of the night about how I only chewed one piece, and she tells me that I am doing a great job.

2)      Throw out your gum: I had 36 packs of gum in my apartment just last week. It seemed like a complete waste of money to throw it all out, but it had to be done.

3)      Do not bring gum or buy it during the day: This one has been key to my quitting. If I have gum with me, I chew it.  If I find a random piece in my purse, I chew it. Do not make it available to you.

4)      Set up some consequences: If I ask my coworker for a piece of gum, she makes me pay her $1.00 for one piece.  Of course I do not want to shell out $1.00 for one single piece of gum.

It has only been a couple of weeks, but so far I have been very successful in my journey to quit gum.  While I may be snacking more, or eating an entire box of Tic-Tacs at my work desk to substitute the gum, I know the cravings will eventually go away. It helps to remind myself that if gluten-free or lactose intolerant people can avoid wheat and dairy because it does not make them feel good, why can’t I avoid gum? I feel 100 times better without gum, and no longer want to harm my body with these chemicals.

About the author

Melissa Engel

Melissa Engel writes the health and wellness blog Missy Maintains, where she posts New York City-based fitness class and restaurant reviews, and shares her adventures in maintaining happiness and health in a big city. She is also a certified intenSati leader, holistic health coach, and full-time hair model recruiter at Bumble and bumble.