The Definitive Guide to Making Time for Self-Care

Photo: Smith House Photo

We live in a time where self-care has a dedicated day on the calendar and a sticker on Instagram. But if you’re like me, finding the time to practice self-care can feel impossible. You’re working from nine to five, building your side hustle, and then it’s time for bed. When can you catch your breath, let alone make time for a face mask?

That’s where I can help. As someone who works a nine-to-five job in addition to freelancing, I’ve tried literally everything (and I mean, everything) to find time for my self-care practice. We’ve all become so accustomed to talking about self-care and hearing about self-care, that we’ve forgotten to allow ourselves the time to do it. I’ve found a few key ways you can incorporate self-care into your day. Because who could benefit from lower stress levels, better sleep, and stronger self-awareness? I’m raising my hand. I’ll assume that you are, too!

Below, I’m sharing the routine that ensures I make time to take care of myself. Here’s how you create your own self-care practice too.

Morning

For me, mornings are the most gentle time of day. You’ve (hopefully) just rested for six to eight hours, and your body is regaining its awareness. Mornings are the perfect time to practice self-care if you tend to have a very busy schedule during the day, have plans most evenings, or consider yourself an early bird. If this is you, then I’d recommend incorporating one of the ideas below into your routine:

1. Before caffeine, drink 24 ounces of water. So, hydration is not what you had in mind for self-care. But think about it: your body has just spent six to eight hours fasting. It spent the entire evening losing body fluids from breathing, snoring, or sweating—I know, such a beautiful way to describe sleep. By “flooding” your system when you wake up, you’re invigorating your body and giving it what it needs to propel you through the day. Another bonus? It kickstarts digestion.

2. Read (just not the news). For me, the smell of a newspaper reminds me of mornings with my parents. But the news itself can be disheartening, so I now opt for a book. Even if it’s just five pages with a glass of water or tea, it’s a gentle way to reawaken the mind. The ability to get lost in someone else’s world with a fiction novel allows for your own creativity to flourish. You can ignite the creative left side of your brain and the analytical right side of your brain all at once, thereby enhancing connectivity in the brain and improving brain function—talk about a life hack.

3. Go on a slow walk. Moving your body in a slow, deliberate way is perfect for clearing your mind and setting your intentions. And, most mornings, the weather is cooler than it will be during the day, so you won’t break a sweat. Try going on a walk without music, too. Whether you live in a busy city or a quiet suburb, listening to your surroundings can be refreshing. You’ll learn more about where you physically are, a form of awareness that is incredibly valuable for feeling good throughout the day.

Afternoon

These self-care practices are all about utilizing that lunch break effectively. Yes, a lunch break! Many of us neglect our lunch breaks. In a study of 2,000 American workers, 51 percent said, “it is rare or unrealistic for them to take a proper lunch break away from their work.” But that may not reflect the laws in your state—confirm your rights here. If mornings are too rushed and evenings just aren’t your thing, here are a few ways to practice self-care during the day:

1. Listen to a podcast (comedy, preferably). I love laughing. The type that makes your stomach hurt, like those six-pack abs are one joke away. Turns out, that’s a good thing. Laughing has been shown to relieve your stress response, soothe tension, and improve mood. Finding a way to laugh during the day is a great way to release and reconnect with yourself. If you don’t have someone at work who makes you laugh, take the time to listen to a funny podcast. “2 Dope Queens,” “My Favorite Murder,” and “Anna Faris Is Unqualified” are some of my ultimate favorites.

2. Be a plant. I mean literally. Do as the plants do and stand in the sun for 10 to 15 minutes (be sure to sunscreen up first). While you won't photosynthesize, you will benefit from the added dose of vitamin D, as nearly 80 to 90% of vitamin D comes from sunlight. Plus, most office spaces can be so cold. Warming up in natural sunlight will feel like a much-needed hug.

3. Chew your food. Now you probably think I’m crazy. Be a plant and chew my food, who is she? Pay particular attention to what you eat for lunch, it’s going to fuel you for the rest of the day. Focus on nourishing ingredients that are full of protein and fiber. And like I said, chew your food and chew it well. Slow everything down. Make it an effort to eat methodically and mindfully, stopping to acknowledge how good the food tastes and how it makes you feel.

Evening

Mornings aren’t your thing and you work through lunch—I get it. Hello to my night owls! These nighttime self-care ideas are meant to prepare your body for rest.

1. Eliminate decision fatigue. Your “morning self” will thank you for this one. Have fun choosing your clothes for the next day, assembling your lunch, and putting everything back in its place. Put on some music and go all-out Carrie Bradshaw when she sold her apartment. Try on anything and everything that you want to, so you don’t have to do it in the morning. Make it a dance party, because why not?

2. Cook a nostalgic meal. My favorite meal of all time is spaghetti and meatballs. Something about it reminds me of home. So I make it for any situation—when I’m feeling down and when I’m feeling good. Loving a certain meal for its nostalgic qualities can boost your mood and reduce stress. Plus, I give you permission to forget about the dishes just this once. Future you can handle that.

3. Dry brush and moisturize. I’m in love with dry brushing, the act of taking a dry, bristle brush and gently pressing it from the skin of your feet to your neck in circular motions. It’s a thorough exfoliation that stimulates your circulation and aids in lymphatic drainage, which can help the body eliminate toxins. You’ll feel vibrant and glowy. Always follow dry brushing with a good, soothing moisturizer. And please avoid dry brushing if you have sensitive skin, you don’t want to cause irritation.

And that’s all, folks! You can do these practices daily, weekly, monthly, or when you remember to—all that’s important is knowing that self-care doesn’t have to be extravagant. It’s showing your body and mind the love it deserves for serving you through the highs and lows.

About the Author: By day, Lily Comba works in business development for an online marketplace. By night, Lily lives an entrepreneurial life. After working as a Career Consultant for two years at her alma mater, Scripps College, Lily developed a passion for helping women in their careers. She embodies the mantra, “If not me, who? If not now, when?” in her work as a career advisor to college students, and creative and business strategist for fellow entrepreneurs. Catch her running around Los Angeles or at lilycomba.com.

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This story was originally published on May 18, 2019, and has since been updated.

15 Cannabis Products to Shop on 4/20 That Support Women in Weed

Photo: Courtesy of Stevie

Since the widespread legalization of marijuana, there has been a steady increase in marijuana-based brands, but the most interesting part of this story is the rise of women-centric cannabis products and services. From CBD lotions and topical oils to tinctures, low-dose mints, and even CBD intimacy products, there are a lot of woman at the helm pushing the industry forward with innovative products.

But despite this progress, women in C-suite level positions at publicly-traded cannabis companies has been on a downward trend, falling from 36% in 2015 to 27% in 2018 with many women trying to break into the space reporting that they’ve started to bump into the so-called “grass ceiling”—which has in turn seen more women go out on their own and carve their own slice of the $19.6 billion industry.

So, this 4/20, we’re celebrating women in weed who are not only making major moves in the cannabis space but making major money, too. These incredible female founders are bringing us brands designed with women in mind. Read on to learn more about these feel-good brands and the badass women behind them.

Tetra

Del Mar Pipe

$85

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Tetra brings beauty to the smoking experience. The brand makes the most aesthetically pleasing smoking accessories, thanks to amazing designers. Enjoy the moment more with enchanting pipes, ashtrays, and more.

Brown Girl Jane

Rest Wellness Drops

$104

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Brown Girl Jane’s collection of broad-spectrum CBD products are formulated with balance and rest in mind. The brand, founded by women of color, also donates a portion of its sales to non-profits aligned with its mission to better the lives and wellness of WOC.

Mendi

No THC Gummies

$25

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Designed with athletes in mind, Mendi’s products deliver all the pain-relieving, stress-reducing, inflammation-beating benefits of CBD, without the THC. Athlete fans of the brand include Megan Rapinoe, Sue Bird, Nneka Ogwumike, and more.

Barbari

Airplane Mode CBD Spliff

$10

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Barbari’s pre-made spliffs contain an herbal blend of organically grown CBD-rich hemp flowers that boast 5% calming CBD and less than 0.3% THC. Opt for the Herbal Blend and combine with a pinch of bud if that’s more your style.

Undefined Beauty

Glow Elixir

$18

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Undefined Beauty taps into the anti-inflammatory powers of CBD to soothe, brighten, and balance the skin. Combined with rosehip, jojoba, argon, and other powerhouse skin-care ingredients, CBD shines in the brand’s Glow Elixir.

Mello

Organic CBD Chocolate Bar

$20

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Mellow was founded to help people calm anxiety through the powers of CBD. Mellow’s products bring you all the benefits like pain relief, reduced stress, better sleep, and improved mood in whatever form is right for you!

Dreamt

All-In-One Pen

Available at California Dispensaries

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This female founder knows just how painful it can be to stare at the ceiling night after night willing yourself asleep, so she solved that problem. Carolina Vazquez Mitchell created the perfect blend of THC, CBD, melatonin, valerian root, for a great night’s sleep.

Equilibria

Balance Bath Bombs

$45

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Made for women, by women Equilibria was created to serve women’s specific needs through CBD. Their products work to support the female body through everything from menstruation, menopause, and childbirth.

Prismatic Plants

Have a Good Day

$70

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When founder Sarah Polansky found herself struggling with chronic illness, she found CBD to be the support her body needed. Prismatic Plants was created to give women the help they needed with a mission to protect the planet while they were at it.

Besito

Grapefruit Vape

Available at California Dispensaries

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Besito is cannabis with a purpose. Not only does the brand bring premium products to the market, but it also advocates for LGBTQ rights, criminal justice reform, and the advancement of scientific research in cannabis. In other words, Besito makes safe vapes that you can feel good about buying.

Sweet Reason

Cucumber Mint

$30

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Sweet Reason is the drinkable solution to CBD. Harness the benefits of CBD in the most refreshing way. Take a sip, calm your mind, and kiss stress goodbye.

Foria Wellness

Intimacy Natural Lubricant with CBD

$44

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Foria brings CBD to sexual wellness. Foria believes people with vaginas are underserved and deserve products just for them. This CBD has been designed to keep your most intimate bits happy and healthy.

Stevie

CBD Tincture

$60

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Influencer turned entrepreneur Courtney Trop found her followers more and more interested in her daily cannabis use than her fashion blogging and decided to give the people what they wanted, CBD. Stevie is an organic, ethically, and sustainably sourced supplement to make cannabis a part of every day.

Lord Jones

Old Fashioned Hemp-Derived CBD Gumdrops

$45

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CBD with a sweet tooth. Lord Jones makes the most delicious way to get your dose of CBD. Soothe your stress as you let these melt in your mouth candies go to work. And once you’re hooked, check out Lord Jones many other CBD delivery products.

Leune

Desert Gold Pre-Roll

$7 (Available at California Dispensaries)

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Leune is taking it back to basics with the cleanest possible products. Whether pre-rolled joints or vaporizers, Leune’s products are top-notch. They are working to elevate the cannabis experience and are raising the bar for the whole marijuana industry.

This story was originally published on April 20, 2020, and has since been updated.

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Don’t Sweat the Small Stuff, in Business or in Love–This Founder’s Story is Proof that What’s Meant to be Will Always Find a Way

Donda Mullis knows a thing or two about putting your heart into your business. People say business isn’t personal, but she believes it absolutely is, as it is the connections and relationships that we have that makes it all happen. Love is not only the foundation of her company, but an agent for meaningful change, and an ongoing narrative of a shared passion with her partner in both business and life, Ronnie Shugar.

“We wanted to create an aspirational brand that made people feel better inside and out. And a brand with a heart that connected us with a cause which became the catalyst for our give back mission,” Mullis tells Create & Cultivate.

The result is one of today's fastest-growing natural lifestyle brands, Raw Sugar Living. Based in Florida , Raw Sugar Living is a brand on a mission to promote clean and healthy living through products that are good for the body and nourish the soul, while being accessible for all. 

An early disruptor within the clean beauty and personal care category, Raw Sugar Living has been driving much-needed innovation in a new era of sustainability supported by a growing consumer awareness around buying choices and their impact on the environment. In fact, clean beauty is one of the fastest-growing areas of personal care and Raw Sugar Living remains at the forefront of the $22 billion industry. For more than seven years, the company mainstreams the highest-quality, hand-crafted soaps and personal care products that are made with plant-derived ingredients and cold pressed extracts (recognized by their signature 'Bamboo Tops & White Bottles' and 'Living Purely Unfiltered' tagline).

Mullis and Shugar first met many years back while working in the same retail field. While they had different focuses at the time, their diverse backgrounds––Shugar’s in manufacturing and logistics and Mullis’s in marketing, strategic partnerships and retail distribution––were a powerful synergy in the making. Their plan was always to do something bigger — together — that would inspire and connect their backgrounds with a meaningful cause. The two fell crazy in love, but eventually parted ways as young love often does.

Fast forward 20 years — the two reconnected by an act of destiny’s intervention. They renewed their love and their shared belief of wanting to inspire others to live from a place of self-love and wellness. For both of them, it was about sharing their passion for clean and healthy living while preserving a 60-year family history of making natural hand crafted natural soap and personal care products that are good for the body and that nourish the soul- and that people can feel good about using.

The latest addition to the Raw Sugar Living family meets the growing demand for planet-friendly, sustainable, and aluminum-free deodorant–one that ACTUALLY works. After all, one of the many lessons to take away from these founders’ story, is not to sweat the small stuff–in business or in love–because what is meant to be will always find its way. 

Ahead, Mullis tells us more about the latest launch, and shares her advice for building a brand that is for the people, adopting a clean lifestyle and beauty regime, and utilizing entrepreneurship as an agent of change.

Our mission is to love from the inside out. We embrace individuality and create with authenticity.

– Donda Mullis, Co-Founder and CMO, Raw Sugar Living

What inspired you to start Raw Sugar Living?

What inspired us was the white space in the marketplace for natural/clean products that were simply affordable, thereby making clean healthy products more accessible to all. Because, as I always say, we all deserve to feel beautiful and love the skin we’re in. For me, it was to create a brand that was much more than products sitting on a retail shelf, but rather an aspirational brand that inspires people to live from a powerful place of self love, wellness, empowering others, and loving ourselves, flaws and all. And very importantly, creating real change in our community. In fact, every product is tagged with a ‘sugar note’, kind of like a love note with a positive message that reminds us to simply love ourselves.

Developing a brand that is for all people. We embrace individuality and create with authenticity. We’re all about clean living and living clean. All of our premium yet affordable formulas are made with integrity. We believe in giving back, lifting spirits, showering people with love, and of course smelling good at all times!

We are a brand that does good.

How has this belief helped to underpin your mission as a brand?

To date we have donated over 15 million bars of soap and personal essentials to people in need, and we’re just getting started.

Products that are made with plant-derived and clean ingredients should be accessible to everybody. We’re thrilled that we’ve been able to give access to clean healthy products to those in need.

What would you tell someone who’s new to adopting a clean lifestyle and beauty regime ––where should they start and what people should look out for when choosing a clean beauty or lifestyle product?

Advocacy, a brand you can trust, one that stands for good, makes clean ethical products, and simply makes you feel beautiful.

What are some common misconceptions of clean beauty?

That clean products are expensive – clean, healthy products don’t need to be expensive. 

What are some of your favorite Raw Sugar Living products to integrate into your daily routine?

Personally, my top three products that we’ve created include our Body Washes, Sugar Scrubs, and sustainable Deodorants. They are crafted with functional ingredients without the bad stuff.

What do you love most about your job and why? Does the reality of your career match up to your expectations? Why or why not?

My work is my life and my passion. My vision was to create a brand that had meaning beyond the retail self, stood for good, continues to give back, and makes clean healthy living affordable to everyone–Raw Sugar Living has exceeded my expectations.

My greatest tool is the ability to understand our consumers. Raw sugar has become a brand that speaks to everyone. This is what we wanted and are excited to continue growing. I’ve seen hundreds of brands come and go, and although Raw Sugar Living was born only 7 short years ago, it has truly been a lifetime in the making. 

We always say we’re only as beautiful as we feel, and you can’t feel beautiful if you don’t feel clean.

Going after what you deserve in life takes confidence. Does confidence come naturally to you or did you have to learn it? What advice can you share for women on cultivating confidence and going after their dreams?

With pure grit, hard work and determination, we can become anything that we want. I’m the youngest of 5 girls with a strong southern mother who survived and thrived through constant tragedy and adversity. I became a human sponge for all of their mishaps and lessons. Love, positive thinking and reward for hard work was the core of our upbringing. I was brought up with retail in my blood beginning with my mother, and my biggest inspiration, who is a self taught, hard working and determined role model who carved out a new retail niche within a male-dominated industry and was way ahead of her time. Whether you think you can, or you cannot - you are right! Confidence is fearless repetition–and like most things in life, I believe it is learned.

It's these life experiences that helped create my vision for the company and the lesson learned–the brand pillars of raw sugar’s values.

You have to get through the ‘raw’ and difficult journey to get to the sweet ‘sugar’ destination–hence Raw Sugar Living

With success comes opportunity, but that also means you have your hands full. What keeps you inspired and motivated to keep going even on your most challenging days?

Our customers are our driving force. seeing how our products can inspire and make others happy is truly what keeps us going! 

Also, being supported by an amazing internal team that champions our success is very important to our inspiration and motivation.

You are constantly innovating—What category of beauty would you love to see Raw Sugar Living disrupt next?

I’m really excited about our latest launch – a collection of planet-friendly and aluminum-free deodorants. Not only is the collection wrapped in 100% biodegradable and recyclable, plastic-free packaging, but it is made with naturally derived ingredients, clinically and allergy tested, cruelty-free and vegan.

Raw Sugar Deodorants are free of aluminum, baking soda, talc, parabens and propylene glycol. They are also infused with odor-fighting essential oils and feel-fresh fragrances. These formulas are designed to detox and balance the natural skin barrier while reducing body odor-causing bacterial growth, helping you live clean and move free.

Share your best advice, in two words or less.

“Kindly Relentless”

— Donda Mullis, Co-Founder & CMO, Raw Sugar Living

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SHOP THE FOUNDER’S FAVORITES

RAW SUGAR LIVING

Green Tea + Cucumber + Aloe Vera Body Wash

$9.99

RAW SUGAR LIVING

Watermelon + Fresh Mint
Sugar Scrub

$15.39

RAW SUGAR LIVING

Vanilla Bean + Charcoal
Deodorant

$8.24

20 Self-Care Staples to Take a Mental Break Without Leaving Your Desk

Photo: Alizee Marchand from Pexels

Staying focused is not easy when you’re working from your living room and haven't left the house in weeks. It’s easy to feel drained and distracted, even the bliss of working in pajamas is old news. Self-care is needed now more than ever, but you may not always have time for yoga or a bubble bath.

Luckily, our editorial director, Sacha Strebe, and our managing editor, Megan Beauchamp, compiled the products they swear by for a quick mental health break. These products will add a little peace to your workspace, make you feel better, and you can use them while answering emails or sitting on Zoom calls.

Take a pause, scroll on, and do something for yourself. You deserve it.

True Botanicals Stress Relief

“When you work at an events company there is always work to do. Long hours prepping the show at my desk are followed by long days ensuring the show runs smoothly on-site. When I need a little stress-relief, I reach over and roll this oil on my wrists and sometimes a little on my neck behind my ears too. It smells so good with tarragon and frankincense, both of which have been used for centuries to ground and stabilize moods.” —Sacha Strebe

$36

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The Beauty Chef Well Spray Inner Beauty Support

“When you’re on-the-go and stress has the cortisol levels rising, your immune system can be compromised. I love The Beauty Chef’s Well Spray (their Gut Primer is also a favorite) because it isn’t another vitamin to swallow and in just a few sprays I know I’m boosting and protecting my body. The ingredients are a combination of bio-fermented superfoods including pomegranate, elderberry, olive leaf (I swear by the olive leaf pills for immune defense), sage, calendula, and selenium—a mineral essential for normal immune function.” —Sacha Strebe

$29

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Hum Raw Beauty Green Superfood Powder

“I have been a big fan of Hum nutrition for a long time (I swear by their Skin Heroes probiotic) and this superfood powder is a must-have at work. I always forget to take my pills or drink my green juice on the weekend because I’m out of routine. But this all-in-one powder makes it easy. There are more than 30 superfoods here with antioxidants, adaptogens, enzymes, probiotics, fruits, and vegetables. It also has a delicious mint chocolate chip flavor. I find myself reaching for it mid-afternoon for a boost and to stave off those unhealthy snack temptations.” —Sacha Strebe

$39

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The Nue Co. De-bloat and Prebiotic

“I try to move around my home office as much as possible but I’d be lying if there aren’t more days than not where I’m sitting at my dining table come makeshift desk all day long. Naturally, not moving my body can often lead to bloating so when that happens, I make a warm tea with The Nue Co. de-bloat and prebiotic powder. It tastes great and it really works.” —Sacha Strebe

$37

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iS Clinical Copper Firming Mist

“This isn’t essential to your self-care desk but as a skin enthusiast, I need to have a few misting sprays nearby to keep my skin hydrated at home. I like this one because it is packed with antioxidants and the copper PCA regulates mu skin's pH levels and apparently that also stimulates collagen. If anything, a few mists throughout the day just make me feel good and that’s all part of self-care, right?” —Sacha Strebe

$35

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Molekule Air Mini

“Air pollution is evident everywhere but even more so in Los Angeles. According to a new report, a lot of the smog actually comes from China. In fact, ”29% of particulates in the San Francisco area came from coal power plants in China." So, I invested in the full-size Moleklule (and a few Dyson air purifiers) for our house but I’m also looking at investing in the mini for my home desk too. Not only does this one clear the air but it also looks chic too. It’s a win-win.” —Sacha Strebe

$399

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Crane Drop Ultrasonic Cool Mist Humidifer

“The air is really dry in LA. Combine that with the drying effects of an air-conditioner on hot days and it's safe to say my skin is feeling parched. A humidifier is a great option in winter and summer to keep your skin hydrated and in all honesty, it just makes me feel good looking at it. I like this humidifier because it adds moisture to the air in rooms measuring up to 500sq ft. My colleague has the Hey Dewy but it’s much smaller and doesn’t have a strong stream of mist that I like but it is a good price. I have also been eyeing off this Objecto for our house.” —Sacha Strebe

$50

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Soma Glass Carafe

“I love this glass carafe because it filters out any impurities from the tap water. I also love how it looks on my home dining room desk. Just seeing water in this carafe makes me want to drink it.” —Sacha Strebe

$74

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Just Add Watur Motivational Water Bottle

“I am a skin and health nut so it always surprises people when I tell them that I am really bad at drinking water. And when I say bad, I mean really bad. Don’t get me wrong, I drink a lot of liquids. I drink a cup of early grey tea when I wake up, then a coffee, followed by a green smoothie, and then a herbal tea when I get to work (I love the Sakara Detox tea) which I drink throughout the day. But when it comes to water, actual H20, I probably only drink 1 liter. So, I bought one of these motivational water bottles that keeps me accountable. It has the time of day listed so I know how much I need and drink in portions rather than guzzle all at once. So far so good, but we will see.” —Sacha Strebe

$20

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Sakara Beauty and Detox Water Drops

“In a bid to drink more water, I keep these drops on hand to flavor the water and enhance it too. Beauty Water is my favorite with its delicious rose scent. Just a few drops deeply hydrate your cells with naturally-occurring trace minerals missing from tap water.” —Sacha Strebe

$39

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Sandoval Wood Aromatic Concentrate

“I’m all about creating an atmosphere that feels like home and Sandoval definitely brings a piece of our apartment into my cubicle. Peace is my personal favorite because it has the purifying palo santo with sweet frankincense and patchouli. They basically bottled the quintessential California scent. Spray it in the morning to set your space up for success and creativity.” —Sacha Strebe

$60

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An Organized Life Gemini Zodiac Notebook

"I am a sucker for stationary but especially notebooks for journaling, dreaming, and listicles. I always have my diary nearby for all my work notes and lists, but there's something really special about having an additional notebook like this Zodiac one to write down your thoughts, personal achievements, ideas, and wishes for your future. It's been incredibly helpful for me especially during this time.” —Sacha Strebe

$16

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Byredo Rinse-Free Hand Wash

“Our hands touch multiple things throughout the day and we don’t always have time to race to the restroom to wash them for every little thing so I like to have this rinse-free hand wash nearby. It smells amazing and looks so stylish on my desk when I’m not using it. But of course, this doesn't compare to actually washing your hands, so please do that too, and stay safe!” —Sacha Strebe

$37

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Hilma Tension Relief

“I swear by this supplement for relief when I have head tension, which is pretty much unavoidable after spending hours in front of my laptop. It’s a quick fix without any of the unnecessary or harmful ingredients that can be found in other over-the-counter pain-relief solutions.” —Megan Beauchamp

$15

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Have a Nice Day Glass Water Bottle

“Keeping a refillable glass water bottle on my desk is the only way I’ll hit the recommended eight glasses a day. I love this one from Have a Nice Day, which boasts a friendly reminder to keep a positive outlook no matter how many ‘this could have been an email’ meetings you have on your calendar for the day.” —Megan Beauchamp

$18

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Avène Thermal Spring Water

“At first, it felt gratuitous to have a thermal spring water mist on my desk, but it’s a luxury that’s worth every penny. A quick spritz here and there goes a long way in helping me feel refreshed and ready to tackle the next task on my to-do list.” —Megan Beauchamp

$14

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The Sill Philodendron Green

“Plants can do wonders for your wellbeing. They’ve been proven to reduce stress and anxiety, improve air quality, and even enhance cognitive skills. I love having this low-maintenance plant—complete with a sleek modern planter—from The Sill in my WFH office.”

$55

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MegaBabe Hand Sanitizer

“I’m a big fan of this hand sanitizer from MegaBabe. It’s effective without being overly drying. I keep the mini size at my desk and grab it before heading out the door. I also have the large hand sanitizer pump, which I use to refill the conveniently sized mini when it runs out of product.” —Megan Beauchamp

$6

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Vitruvi Stone Diffuser

“One of the biggest perks of working from home has been the ability to diffuse essential oils during the workday. I’ve had a Vitruvi stone diffuser for years, and I highly recommend it. The brand’s Boost Blend of bergamot, grapefruit, juniper, and lime essential oils makes for a great midday pick me up when I hit that 3 pm slump.” —Megan Beauchamp

$119

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Golde Shroom Shield

“Another product that’s great for powering through the 3 pm slump, Golde’s Shroom Shield has a chocolately taste that’s ideal for adding to that afternoon coffee for a tasty pick-me-up that’s just indulgent enough.” —Megan Beauchamp

$22

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Up next: 10 Two-Minute Habits That Will Change Your Life

This story was originally published on July 30, 2020, and has since been updated.

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Vision Boarding Your Future: A Creative Approach to Planning Your Finances

Photo by Andy Art on Unsplash

People who can visualize themselves accomplishing something are more likely to make them happen. This technique, called visualization, is the practice of creating a mental image of a future event or outcome and envisioning the process of how to make it happen. Used correctly, visualization can be a powerful, creative tool to help you accomplish your goals in life – especially your financial goals. 

Visualization works by training the brain. By rehearsing your future behavior and the actions you will take to make your desired goal a reality, you prepare yourself to effectively carry that thought into action. Just like exercise, the more you visualize something, the stronger that vision becomes and the more confident you are to follow through on that action and turn your goals into reality.

Finding success with visualization takes commitment. You need to set aside time every day to visualize yourself hitting your goals if you want them to become a reality, which is why creating a vision board can be such a useful tool to create a consistent visualization practice, and help you (finally!) get your finances in check this year.

Personal financial educator, Tiffany “The Budgetnista” Aliche teamed up Ally to share a creative approach to planning your finances through vision boarding during her workshop at the recent Future You digital festival. An award-winning teacher of financial education, “The Budgetnista” is an Amazon #1 bestselling author of The One Week Budget and the Live Richer Challenge series. She's also a contributing editor for Next Advisor.

Read on for Tiffany’s tips to create your own vision board to help you plan for your financial future. Because it’s not just enough to decide on a goal – you have to take action to fund it. 

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Tips to Create Your Vision Board

Tip #1 – Define Your Goals

It's very difficult to get to a place unless you have a specific destination in mind. If I were to give you a plane ticket and tell you to use it wherever you want it to go, it's going to be very difficult for you to enjoy that plane ticket without choosing a specific destination.

Tip #2 – Your goal should be positively aligned

Steer away from what ‘not’ to do. If you speak in the negative, you see the negative. Instead, speak in the positive and use affirmations to articulate your goal. For example, rather than say ‘don't work so much’ or ‘work less,’ instead say ‘spend more quality time with family and friends.’

Visualization in the form of positive-outcome predicting can have a huge impact on how we shape the course of our lives. A 2016 study shows that this type of thinking drastically reduces unproductive worry-mentality and decreases stress.

Tip #3 – Be Specific

Visions start in your head, then come out through words, and then actions, which is why it’s important to be specific.

For example, let’s say you want to start setting aside money. For what? Where are you going to put it? How much at a time will you save? At what frequency or cadence will you set the money aside to save (weekly, monthly, with each paycheck, etc)? How will it be transferred or put aside? For how long or until when?

Include all of these steps on your vision board to really solidify your goal, so you can then take action towards that vision.

Tip #4 – Find Your Inspiration

Look for things that inspire you – or even people who inspire you – and what will keep you inspired. Look for images that are aligned with your goal, write down affirmations, and again – be specific!

Get creative! Your vision board is a visual representation of who you are creatively, so consider cutting out magazines, using stickers, etc. Use elements and stimulus that will inspire and empower you long term.

Tip #5 – Lay it Out

You might look at your board and realize you want to be able to see the inspiration that is directed towards one area of your life. Consider segmenting your vision board (i.e. a ‘personal’ section and a ‘professional’ section) to keep yourself inspired by the goals you’re working towards in that particular area of your life.

Tip #6 – Keep it in Sight

Place your vision board somewhere that you will see it regularly – your office or workspace, your dining room, or even a hallway or a bathroom. You need to be able to SEE it often. Being reminded of your goals every day helps create the motivation to achieve them.

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Savings Tips to Fund Your Vision

Tip #1 – Emergency Fund

In order to fund your big goals, you must have security and a financial cushion. Your first line of defense is always, always your emergency fund. It's very difficult to leap from an unsafe space. If you're not feeling comfortable and safe, it's going to be very hard for you to level up closer to your goal. Leverage technology, like Ally Bank’s smart savings tools to create an emergency fund. Knowing that you have a safe space to land will help lead you towards your dreams more boldly.

Tip #2 – Charitable Giving

Give your money purpose. I truly believe that giving activates abundance. Charitable giving is doing something for no return for someone else – that's it. So, whatever that looks like for you. Because what you're really saying is I am giving from the overflow of my life, and acknowledging I have overflow is acknowledging that I have excess. And sometimes that's also just giving time and energy!

Tip #3 – Use Your Vision Board

Using the tips above, revisit your vision board often and update it as you (and your goals!) begin to grow. When you are actively working towards your goal – which oftentimes means funding that goal – it makes it seem real and more attainable.

To learn more about Ally, visit ally.com

Ally Bank, Member FDIC

Meet Our Latest Clean Food Crush

The COVID-19 crisis has forced many of us to adapt to a WFH lifestyle. While I’m sincerely grateful for a job that allows me the flexibility to work from home, this can be both a blessing and a curse come mealtime. Work week meal prep is a task all of its own, and even months into my routine, I still haven’t quite figured out the proper WFH lunch / dinner routine. No matter how much I meal prep or plan the menu ahead of time, sometimes, my cravings are off-menu.  Cue my latest obsession: Daily Harvest, a collection of over 80 recipes including smoothies, soups, oats, lattes and more, built from fruits and vegetables and delivered straight to your door – that also happens to be incredibly delicious.

As someone who lives a primarily plant-based lifestyle, Daily Harvest has been a total lifesaver. On days where a midday or evening meal would typically involve a spoonful of peanut butter or spending money on unnecessary (and unhealthy) takeout, Daily Harvest has saved the day with its nourishing, chef-crafted food. Aside from convenience, Daily Harvest boasts numerous other reasons that have courted me into making it my latest clean food crush – a love-at-first-bite kind of romance that I can definitely see evolving into a (healthy) long-term relationship. 

“A love-at-first-bite kind of romance that I can definitely see evolving into a (healthy) long-term relationship.”

The longer we embrace the WFH life, the more we learn to celebrate the small wins –whether you put on real pants, made your bed, went outside today or made time for a good breakfast – recognizing these small wins is what we’re am all about these days. Daily Harvest can be that small win – one good choice you can make for yourself, that makes you feel good. Read on for all the ways that Daily Harvest became the small win I could not only count on, but actually look forward to. 

Photo: Courtesy of Daily Harvest

Win #1: Healthy, Clean – and Sustainable

Okay – that’s technically three wins. Daily Harvest chefs and nutritionists craft recipes that are both delicious and free of refined sugars, gluten, fillers, preservatives or artificial anything. Every recipe is built on organic fruits and vegetables and crafted into delicious food that is actually good for you. The company invests their resources into reducing food waste, prioritizing organic farming practices, and going the extra mile for 100% compostable + recyclable packaging made from plant-based, renewable fiber that break down naturally instead of sitting in a landfill for thousands of years.

Daily Harvest freezes its ingredients at peak ripeness to lock in nutrition and taste. For example, cauliflower retains 50% more antioxidants when frozen the day of harvest versus refrigerated options three days after harvest, and berries frozen the day of harvest retain 200% more vitamin c than fresh berries just three days after harvest.

Win #2: Convenient, One Step Prep

Whether you're juggling way more than you planned, tired of cooking or just need to take the night off — Daily Harvest is delivered straight to your door and ready in minutes for when you need it most, so you can have your time back for the things you need it for the most.

Everything takes only one step to prep. Just blend, soak or heat according to the instructions, and enjoy. Little prep, no mess! They’re so quick that my coworkers (incorrectly) assumed I hit the pause button in the middle of my work day to prepare myself an impressive lunch. 

Their latest launch, Mylk is a non-dairy milk made with almonds, pink sea salt and sometimes vanilla bean. It comes in super convenient frozen single serving wedges (each order makes 8, 8-ounce servings). Choose how much you want to make and it can be used with other Daily Harvest food like Smoothies, Lattes, Oat and Chia Bowls. Or, if you’re like me and have ever gone to make your morning coffee only to realize you didn't have any milk or creamer, Mylk is the ultimate one size fits all solution: convenient. It’s always on hand when you need it and ready in seconds, so no more last-minute sprints to the grocery store!

Win #3: Incredibly Delicious

One of my favorite parts about Daily Harvest is the assortment of offerings for breakfast, lunch, dinner, and every snack in between (over 80 recipes, to be exact). I spent a week weaving different dishes into my existing routine. Some of my standout favorites are the Vanilla Bean + Apple Chia Bowl (tip: think breakfast, and beyond – this also makes for a great dessert), the Butternut Squash + Kale Shakshuka Harvest Bowl for those packed mornings where lunch feels far away, Tomatillo + Pepper Flatbread for a quick and healthy dinner, and Espresso Bean + Tahini Bites for a fun mid-meal snack (or an after dinner digestif). 

Not only did Daily Harvest make me happier, healthier, and more productive during my workweek, it proved to me that nourishing and convenient food can taste pretty incredible too.

Get $25 off your first box of Daily Harvest with code CREATECULTIVATE

Living Limitless–Chante Burkett

What do you love most about yourself––what are you most proud of?

I love my strength and perseverance! Powering through tough times and being able to be the rock for my daughter. I’m really proud of my strength and my vision in life.

Is confidence something that came naturally to you or was it something you had to learn?

I’ve always had confidence, it was one of those things “If I don’t love myself, who else is going to love me”

What does confidence feel like to you? When do you feel the most confident?

For me confidence is all about being comfortable with where you are currently in life. Comfortable being you, comfortable in your skin and comfortable in whatever clothing you choose to wear. I feel the most confident when my life is in balance.

How has your confidence changed with time?

When it comes to confidence I feel like we all have or days when we don’t feel the best and might not be so confident. That's why it’s very important to check in on your mental and don’t be so hard on yourself.

Role models are important for women of all ages–is there anyone in particular whose confidence or advice helped you find your own inner beauty?

My grandmother is my biggest role model who helped see my inner beauty at an early age (7). I would sit and watch her (a plus-size woman) get ready for our family functions. I loved how she carried herself and how all eyes would turn on her she could walk into a room. It was definitely her confidence.

Words are powerful, and they can have a powerful effect on our own personal narratives–what advice can you share on learning how to combat negative self-talk and tap into the power of positivity?

Whenever I feel myself going down the hole of negative self-talk I try to focus on the things I love about myself. We will forever have those days when we just aren’t feeling ourselves but that's what positive self talk is for. I also try to journal my negativity away.

Who do you turn to for support in life? Describe how they bring out the best in you and empower you to live your life without limits?

Believe it or not, my father is the person in the life who I run to for support. He reminds me of who I am and what I can do.

What advice can you share for women on cultivating confidence and self-love?

I think the key to self love is learning to be selfish. Knowing that it is ok to set boundaries and it’s important to take time to yourself.

How do you make time to prioritize self-love and self-care?

Self-love/Self-care is a top priority in my life. I map out time for just me daily and once a month I treat myself. It’s important to not only love on yourself but to also take care of yourself.

Living Limitless–Kristina Zias

What do you love most about yourself––what are you most proud of? 

I love that I truly accept myself, the good, the bad and everything in between. I am most proud of my persistence.  I’ve always believed in myself and am very determined.

What has motherhood taught you––and how has it changed you?

Motherhood has taught me patience, unconditional love and that “balance” is unrealistic.  As a working mom, something always has to give and realizing that I can’t be 100% in career mode and mom mode at the same time has allowed me to be more forgiving and patient.

Is confidence something that came naturally to you in motherhood or was it something you had to learn?

Confidence came very naturally to me.  I somehow knew what I was doing and when I didn’t, I wasn’t afraid to ask for help or admit that I didn’t know what I was doing.  

What does confidence feel like to you? When do you feel the most confident?

Confidence feels like a weight lifted off my shoulders.  Being confident is incredibly freeing.  I feel the most confident when I overcome any challenges.

How has your confidence changed with time?

Confidence is a journey and mine has definitely ebbed and flowed. As a teenager, and even in my early 20s, I was very insecure in my body and am proud that now I look at my body with such respect and appreciation.  

Do you ever have moments where you feel insecure?  What helps you to overcome this?

Of course!  I think a lot of times people view insecurities as the antithesis of confidence but I couldn’t disagree more.  Acknowledging my insecurities and working past them is a form of confidence for me and the first step to overcoming them!  Honestly, I’ve been a bit insecure about my breasts since having my son.  They have just changed so much and I wasn’t really doing anything about it, but, getting virtually fitted by Elomi, and now being in a proper fitting bra is such a game changer!  I noticed a change instantaneously!  

Who do you turn to for support in life? Describe how they bring out the best in you and empower you to live your life without limits?

I turn to my husband, my family and friends!  My husband is a big picture guy.  I am a co-founder of The Confident Collective, a women’s empowerment community, and after a successful launch party (we hosted 80 people), he said we should aim to make our future events like Coachella.  When he said that I laughed but he quickly made me feel like it was totally possible, and you know what, he’s right.

How do we raise confident children? What are some ways we can aim to be a positive role model as a parent?

By practicing what you preach, leading by example and letting them know that with hard work anything is possible. I actually recently heard this parenting tip on tiktok (I know, so deep) but it really stuck with me.  Whenever my son does something new or something I am proud of I say, “you should be so proud of yourself” instead of “I am so proud of you.”  I think this little shift in verbiage makes such a big difference!

Living Limitless–Maxey Greene

What do you love most about yourself––what are you most proud of?

My drive. I’ve always been so passionate about my work and my career. I’ve been working hard for a long time and actually feared being a mom might slow me down, but I’m finding my balance and I’m actually really proud of that! But career wise- I launched a clothing collaboration this year with Hutch & Nuuly. It was a dream of mine for a very long time and it felt amazing seeing it come alive.

What has motherhood taught you––and how has it changed you?

You got to go with the flow. I feel like I used to be pretty rigid before my son. With a kid- you can try all you want to have things go a certain way or a certain schedule, but at the end of the day you kind of just have to roll with it.

Is confidence something that came naturally to you in motherhood or was it something you had to learn?

My instincts kicked in incredibly fast. I actually kind of shocked myself. There are definitely moments where I think “what the hell am I doing?” but anytime I look at him and he smiles his big gummy smile- I know I’m doing something right.

What does confidence feel like to you? When do you feel the most confident?

Confidence feels like freedom. Feeling insecure makes you feel anxious and that you just want to hide away. When you don’t feel that way- you can just feel so free. Free to just be you.

How has your confidence changed with time?

I definitely find myself getting even more confident as I get older. I think it has less to do with appearance and more to do with just being secure with who you are. Looks will keep changing, but when your secure with your core self- you kind of flow with the changes.

Do you ever have moments where you feel insecure? What helps you to overcome this?

Of course. Every one has insecurities- it’s what makes us human. I try not to focus too hard on it. I put my attention on things I don’t feel insecure about.

Who do you turn to for support in life? Describe how they bring out the best in you and empower you to live your life without limits?

My partner, Daniel, is my support. I couldn’t imagine not having him cheering me on everyday. He makes me feel capable of anything. His words motivate me, but just knowing that he’s by my side makes me feel like I can accomplish anything.

Living Limitless–Rochelle Johnson

What do you love most about yourself––what are you most proud of?

I love my heart the most. I’m very empathetic and I automatically think about how my actions and words will affect others. I’m also very independent. It’s one of the attributes I learned from my mother and very grateful for. 

What has motherhood taught you––and how has it changed you?

Motherhood has taught me soooo many things. First and foremost it has taught me to never judge the actions of other mothers. It can be so damaging when that judgement is vocalized. I also have learned how to advocate for my children and trust my instincts.  Which can be hard as a more soft spoken person but I know that If I don’t advocate for them, no one will!

Is confidence something that came naturally to you in motherhood or was it something you had to learn?

Confidence in motherhood definitely has to be learned. I was so scared and unsure with my first baby it took a while to enjoy the moments. It was so hard. This time around I’m so much more confident and know that I have everything I need to handle any situation that comes.

What does confidence feel like to you? When do you feel the most confident?

Confidence is not constantly feeling bad about yourself, more specifically your body and how you take up space. Confidence is walking into a room of people that you don’t know, or that don’t look like you and not shrinking down. It’s knowing you belong and you deserve to take up space. I feel most confident when I have an outfit on that I really love, and that helps give you a boost when you walk into that room.

How has your confidence changed with time?

When I was a teenager I looked different from my friends and no one really wants to be different at that age. I honestly had great friends that never made me feel bad about my size but at the same time was insecure because they were all thin, and I wasn’t.  Now I’m a lot more confident because even though I could be the largest person in the room, and I don’t care. I just don’t think about that.  

Do you ever have moments where you feel insecure?  What helps you to overcome this?

I’m most insecure around people that I’m not familiar with. I normally have to give myself a pep talk before I arrive or once I’m there. I tell myself, you’re supposed to be here. You are worthy. I also try to remind self to be open to new places and new people.

Who do you turn to for support in life? Describe how they bring out the best in you and empower you to live your life without limits?

I turn to my husband who is also my best friend for support. He’s one of the people in the world that really knows me. When I talk to him about anything I know he’s going to give me good advice and if I don’t like his advice I will turn to google, lol.  

Living Limitless–Caralyn Mirand Koch

What do you love most about yourself––what are you most proud of?

I love that I can help transform someone's confidence, that is one of my most favorite skills.
Career wise, I am most proud of the online community I've built filled with supportive, helpful and kind people and the #ProperlyFittingBraClub! It's a movement I started to educate and empower women to get a properly fitting bra. 

What does confidence feel like to you? When do you feel the most confident?

I genuinely used to think that I would wake up one day and just magically be confident. I now know confidence isn’t something that is automatic. You can’t just turn on confidence as confidence is rooted in your belief of yourself at any given time. It is something to be conscious of and work at everyday. Think of being, feeling confident like a muscle memory - the more you use it, the more familiar and stronger it will become.

How has your confidence changed with time?

 If there’s one thing I think we all have in common is that everyone has struggled with feeling confident at one time or another in life. Confidence varies from experience to experience, among genders, and can be fleeting, situational, or rooted. Heck, there are still moments when I struggle with confidence about my body, my career, and life in general... I certainly do not have it all figured out and realizing that allows me to recognize the journey, and hopefully can be helpful to you by sharing. 

Words are powerful, and they can have a powerful effect on our own personal narratives–what advice can you share on learning how to combat negative self-talk and tap into the power of positivity?  

Confidence is rooted in self-love. It is really my job to love me first, before anyone else, and before I can well receive love. True self-love involves showing up for yourself even when you feel unlovable, or shameful. Take steps to listen to yourself, identify what caused you to not be able to clearly identify your needs or boundaries. This helps me to feel good about me.

Something I've learned is to speak to myself kindly and lovingly, like I would to a young child (my sweet niece comes to mind). Would I tell my niece that she is a fat, ugly, worthless person? Typing that gave me shivers. I would never, and I do not think any of you would either. So why should I say that to myself or you say that to yourself? On the days when we are down & feeling low, and we all have them, I am particularly aware of that self-talk and strive to always keep it positive.

Who do you turn to for support in life? Describe how they bring out the best in you and empower you to live your life without limits?

My husband, Brian! He is truly my best friend and teammate through everything. He inspires me to be the best version of myself, challenges me and provides some comedic relief through it all.

What advice can you share for women on cultivating confidence and self-love?

Life is a journey, with confidence being a major influencing factor! We all are traveling on our own path, at our own rate. It is not a sprint but a marathon, and I’m here to cheer you on. Know you are worthy! Feel good about you and be proud of who and where you are. Embrace you, as I do! I know how hard it can be at times so by me sharing my journey you'll know you are never alone!

How do you make time to prioritize self-love and self-care?

I'm a strong believer in setting healthy boundaries for myself, and in my relationships and professional life. Having healthy boundaries allows me to make myself a priority, in self-care, career aspirations, or within relationships. Setting boundaries is about giving yourself agency and empowerment. Honoring our limits helps us to take better care of ourselves which leads to feeling confident.

Daphne Oz Shares Her #1 Tip for Cultivating Confidence

“Set yourself up for success. Don't be afraid to prepare, and talk nicely to yourself.”

-Daphne Oz, Emmy Award-Winning TV Host, Bestselling Author, Chef, and Aveeno Hair Celebrity Brand Ambassador

Daphne Oz has been dishing out healthy living tips since she was a student at Princeton and writing her first book, “The Dorm Room Diet,” which brought wholesome eating to college campuses everywhere.

Fast-forward to 2020 and she’s penned three bestselling cookbooks, won an Emmy, hosted hit television shows by the likes of “The Chew” and "Dish on Oz", and served as a “MasterChef Junior” judge.

But that’s just her day job. 

As a mother of four, she’s proven that you can have a very successful career and be a present mother, but as she’d say, “the difference between doing it all and having it all is a perspective shift.”

At our Future You Festival, Jaclyn Johnson virtually down with Oz to talk about what it took to build her impressive career, how she’s avoiding burnout as a working mom, and why she’s wielding her influence for good.

On cultivating confidence…

“Confidence stems from ease. It’s when you feel easy in your skin.”

"I feel the most confident when I feel like I'm sharing valuable information that's going to make a positive impact on someone's life."

On putting in the work to build confidence…

“You think ease is easy, it's not. Ease takes work. It takes practice. It takes effort and it’s being prepared.”

“Confidence isn't a destination. Every day you have to pay the dues and catch yourself if you're engaging in negative self-talk."

On avoiding negative self-talk…

"The world sees you and talks to you the way you see and talk to yourself. You have to live it first."

On navigating negativity on social media…

"You should never take with more than a grain of salt anyone's opinion or perspective who's opinion or perspective you wouldn't value in real life."

"You're not going to make everyone happy, and if you do make everyone happy, it's at the expense of you living your whole life fully."

On being a working mom during COVID…

“I would never lie and say that I’ve figured it out because the reality is it's recalibration all the time. There are days where I'm an A-grade mother and a B-grade employee and C-grade wife.”

On making time for self-care…

“It's all too easy for us to work ourselves into depletion and I think it can be something as simple as 10 minutes of listening to a podcast or doing a face mask or a 10-minute workout routine."

On continuing to grow…

“I never feel like I've stopped growing like there isn't a chance I could pivot and try something totally new.”

On finding your passion and being on the field…

"My dad used to say to me, You can't catch the ball if you're not standing on the field."

“If you don't have the skillset, if you haven't been keeping yourself prepared, if you haven't been keeping your eyes open and your eyes on the ball, you're never going to catch it when it's flying through the air.”

On pursuing multiple interests…

"You're allowed to be a multi-hyphenate, you're allowed to change your idea of who you are, and you're making a commitment to be as great as possible for now.”

On making tasks more manageable…

“You can only do what you can do. I think it's a matter of making it bite-sized and making it something that you feel you can tackle."

On her #1 tip for cultivating confidence…

“Set yourself up for success. Don't be afraid to prepare, and talk nicely to yourself.”

Psst… If you’re having serious FOMO, join Create & Cultivate Insiders to get unlimited access to all of our Future You Festival content including video recordings of every panel and workshop download in C&C history.

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My Business Wouldn't Exist If I Hadn't Been Diagnosed With Breast Cancer

Photo: Courtesy of Monica Ruffo

We often make ourselves smaller than we are because it somehow feels safer. Maybe we’re afraid of being considered too ambitious or too confident. Maybe being strong doesn’t fit into a social construct of who we think we should be. Or maybe we’ve been belittled or not taken seriously in the past and playing small somehow feels right. Whatever the reason, can you imagine what a better place the world would be if we all came out from hiding and played to our full strength instead of hiding behind it? 

A few years ago, I underwent treatment for an aggressive form of breast cancer. From the moment I heard the diagnosis—that very scary “C” word—I decided that it would not crush me, that I would thrive through the treatment, and that something extraordinary would come of it. I advocated for myself every step of the way and got second and third opinions for every option. I even researched a treatment that allowed me to keep all my hair through all 12 rounds of chemotherapy. I advocated to make this treatment available to myself, and then, eventually, for others at the hospital where I was treated.

This made a huge difference in my journey with cancer and allowed me to maintain some form of normalcy for myself and for my children. It also allowed me to keep my cancer private as I continued to work throughout those 18 months without telling anyone that I was sick. I also insisted on undergoing over 100 high-dose vitamin C infusions during that same time period, which I’m convinced helped me mitigate the side effects of both the chemo and the radiation. This too, I had to advocate for. 

During this time, I started questioning everything that I was putting into my body, which is when I discovered that I couldn’t find 100% plant-based clean supplements or remedies. Ultimately, something extraordinary did come out of my breast cancer as Well Told Health was born out of that revelation.

Perhaps, because I felt backed into a corner at that time and had no choice but to step up, I tapped into my deepest strength. I discovered a well of inner power and resilience that I didn’t know I had. But the truth of it is that the inner power and resilience were always there, they were just concealed behind carefully constructed walls I had built around myself. While I’ve had many hurdles to overcome and triumphs to be proud of before that, it took my breast cancer journey for me to finally be willing to harness my strength and nurture it, and especially, to use it and love myself for it. 

That was several years ago, and the incredible irony of embracing my strength is that it has made me feel so much more vulnerable today than I have ever felt before.

Yes, this has been very scary at times. But I think we often avoid tapping into our full strength because if we don’t put it all on the line, then technically, we can’t really fail, and perhaps—even more critically—we can’t get hurt. It’s hard work, but I no longer want to let myself hide inside a smaller version of myself.  As Marianne Williamson famously said, “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us.”

Every day, I now work on putting all of myself out there, stepping outside of my comfort zone, voicing my opinions, and using every inner tool at my disposal. I won’t lie, it’s hard. And there’s no secret formula.

Some days, I feel like I truly have a magic wand because of it. Other days, I feel like I can’t seem to make things happen. But I have learned to take it in stride, let things go, and forgive myself through daily meditation and expressions of gratitude for everything around me including myself. That last part has been a real eye-opener, as being grateful for myself, my own gifts, and (the hardest of all) forgiving myself, were not things I had really considered before. The simple practice of daily self-gratitude and forgiveness has had a huge impact on my trajectory.

Today, I am determined to let my light shine through and not let anyone else decide what I can and can’t do or who I am. I will no longer live in fear of my strength. I’ll leave the fear of my strength to others. 

“The incredible irony of embracing my strength is that it has made me feel so much more vulnerable today than I have ever felt before.”

Monica Ruffo, Founder of Well Told Health

About the Author: Monica Ruffo is a serial entrepreneur and award-winning leader with a long-standing passion for health and wellness. Unable to find 100% clean supplements after being diagnosed with breast cancer, Monica set out to create a modern source for natural supplements made with organic botanicals and nothing else.

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5 Simple Ways to Make Smarter Snack Choices While Working From Home

Photo: Courtesy of Lisa Linh

If you were used to working a 9-to-5 office job, it’s safe to say that working from home these past few months has been an adjustment. Distractions and productivity killers abound, from the living room where the television is waiting to lure you into a binge-fest of The Office to the laundry room where piles of clothes are just begging to be washed and folded. And then there’s the pantry, the place you go to beat stress and boredom and to stretch your legs and fulfill your salty, sweet, crunchy cravings. 

We know all too well that when the pantry is just steps away, it’s hard to resist the allure of a midday snack break—which could be a good thing! In fact, the American Heart Association states on their website that snacking isn’t “bad” for you if you do it in moderation and make healthy choices. And according to Jackie Newgent, RDN, culinary nutritionist and author of “The All-Natural Diabetes Cookbook,” “properly planned snacking can actually help with weight management efforts” and “help keep you satisfied between meals so that you don’t overeat at lunch or dinner.” 

We know this idea that snacks provide satiety until the next meal is important, which is why we’ve partnered with the premium, gluten-free better-for-you snack brand Crunchmaster and Lisa Linh, creator of the home, lifestyle, and wellness blog By Lisa Linh, to share simple ways for making smarter snack choices while working from home. As the voice behind the blog By Lisa Linh where she shares healthy living tips, Linh certainly knows a thing or two about eating well on a busy schedule. 

Ahead, she breaks down how to snack smartly when you’re WFH all day, from scheduling meal breaks to stocking up on nutrient-dense snack foods.

“

I keep nutrient-dense snacks on hand that are easy to grab and don’t make a huge mess while I study, which is why I prefer Crunchmaster crackers as my go-to.”

—Lisa Linh, Creator of By Lisa Linh

CREATE & CULTIVATE: How does having a set meal routine set you up for success while working from home, and what tips can you share for scheduling meals and snack breaks?

LISA LINH: I found that my most productive days are ones where I schedule breaks and meals. So for me, having a routine not only keeps me focused, but also allows me to perform at my best. My biggest tip is to create a realistic schedule that works for you versus trying to use other people’s templates.

Everyone is different and when you create something just for you, you tend to stick to it more. For example, I only take 30-minutes for breakfast and lunch but will keep a secret stash of snacks that I can grab at my desk throughout the day. Others may give themselves an hour and some even eat at their desk, so do whatever feels most convenient and authentic to you.

What tips can you share on stocking up on nutrient-dense snack foods and what are your go-to good-for-you snacks?

While we have a dedicated snack cabinet in the kitchen, I also keep a snack drawer in our office. I try my best to keep nutrient-dense snacks on hand that are easy to grab and don’t make a huge mess while I study, which is why I prefer Crunchmaster crackers as my go-to.

I love that they’re gluten free, come in a variety of flavors, and are made with 100% whole grain. Not to mention, they have no artificial colors or flavors and 0g cholesterol. Also, the crunch is just so satisfying to hear.

My favorite flavor is Original and my boyfriend loves Ultimate Everything. He actually loves pairing the Ultimate Everything crackers with the salmon poke we get fresh from the market or dipping them in humus. I, on the other hand, like it plain.

We both also love that they’re perfect for when we’re on-the-go. Whenever we’re in a rush to leave the house I just throw one into my tote bag and eat in the car. It also is in my gym bag, as it’s a great post work-out snack as well.

“If you treat your breaks as something “to-do” and schedule them into your day, you’ll eventually fall into the habit of checking in with yourself.”

—Lisa Linh, Creator of By Lisa Linh

What is your best nutrition advice for those of us who want to eat better and take care of ourselves while WFH? How can we be healthier on a busy schedule?

When it comes to taking care of yourself, it is important to prioritize your mental and emotional health first. I always advise my friends to ensure that they feel good from the inside first before tackling their physical health, because you honestly have to be in the right mindset before anything else.

Carving out time for yourself can be tough with a busy schedule, but if you treat your breaks as something “to-do” and schedule them into your day, you’ll eventually fall into the habit of checking in with yourself. Self-care is not just bubble baths and massages either, we have to make time to do all the inner work that’s necessary for us to continue to be our best selves.

In regards to eating better, I’m still personally learning about the type of ingredients that go into our food, and so I often ask for advice from my personal trainer and closest friends, who are nutrition experts. I can’t say that I’m always choosing the healthiest choices but we’re all a work in progress and knowledge is power, so education about nutrition is key.

What are some food staples I should always have in the pantry or fridge to cook healthy meals and why?

I’m going to be honest and tell you that, while I’m big on healthy snacks, I am still working in the cooking department, meaning I don’t cook often. For breakfast, I usually have something easy like apple and peanut butter, a banana and peanut butter toast, or a quick spinach and mushroom pita. For lunch, I tend to have leftovers from dinner, in which the majority of my dinners are ordered via Postmates. My favorite go-to restaurants are Granville, Tender Greens, and local sushi, and Vietnamese restaurants. 

Anything else to add?

You only get one body, and while it’s extremely forgiving, it is up to us to really give ourselves the best life we can and that includes taking care of our physical, mental, and emotional health.

Photo: Courtesy of Lisa Linh

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A Donation-With-Purchase Might Not Be the Best Way to Support a Worthy Cause—Here's Why

Photo: Courtesy of Allyn Rose

As a member of the breast cancer community, I’ve noticed an unfortunate trend over the last few years, which is a feeling of unease surrounding what should be our most celebrated time of the year: Breast Cancer Awareness Month.

Being one of the most recognized awareness months certainly has its benefits. Billions of dollars have been raised in the fight against breast cancer, leading it to become one of the most largely funded diseases in the world. But with that popularity, comes an unfortunate dark side surrounding the word “awareness.” In the month of October, one would be hard-pressed to avoid coming across anything less than a sea of pink. We see ribbons and slogans affixed to coffee mugs, tote bags, and sports jerseys.

And while many of these organizations are well-meaning and donate large portions of their product’s proceeds to breast cancer research, others have capitalized on their consumers’ ill-informed purchasing-practices. By using the pink momentum, they raise prices or sell products while donating little to no money toward finding a cure. Much of this is due to the linguistic loophole of the word “awareness” which allows companies to profit without repercussion. These pink profiteers have robbed the month of its true meaning, and those who are most directly affected by breast cancer are calling for change from “awareness” to “action.”

But how do we make that change a reality? It’s unlikely that companies financially benefiting from Breast Cancer Awareness Month are going to change their ways without a significant overhaul of the system or a watchdog organization to hold them accountable. But we, as consumers, can do our due diligence when deciding where our charitable dollars go.

Where do we start?

1. Look for recipient disclosure statements. 

Most large corporations will state on their websites whom their funds benefit. If you don’t see a charitable organization recipient, consider purchasing elsewhere.

2. Look for organizations that donate money to research (the most actionable cause), patient grants, or educational tools. 

Not sure what percentage the particular nonprofit organizations donate towards research or other topics? Check watchdog websites like Guidestar and the Foundation Center. 

3. Look for low “donation caps.”

Pay particular attention to “donation caps.” Some companies may say “25% of the proceeds of this product benefit X organization up to $10,000.” Beware of low caps. 

Following these simple steps will help ensure that your money is going towards worthwhile causes that will help bring us closer to a cure for breast cancer. And let’s not get discouraged!

Breast Cancer Awareness Month is a time for us to encourage those in our lives bravely battling this disease to continue fighting and to honor those who may no longer be with us. It is also a time to learn what we can do to educate ourselves on prevention.

Did you know that close to 50% of women discover their own breast cancer through practices like a self-breast exam? That’s why I’ve made it my mission to teach women how to “know their normal” by performing a monthly exam. Not sure where to start? You’re not alone. The Previvor Foundation can help you learn how! For a quick and easy tutorial, visit our Instagram.

“We, as consumers, can do our due diligence when deciding where our charitable dollars go.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

About the Author: As a 24-year-old Miss America contestant, Allyn Rose made headlines across the globe with her controversial decision to undergo a preventative double mastectomy after losing her mother, grandmother, and great aunt to breast cancer. Allyn's story inspired both celebrities like Angelina Jolie and a new generation of women alike to take charge of their healthcare choices. Determined to encourage other women to know that their scars are beautiful, Allyn boldly became the first woman with a mastectomy to model for Sports Illustrated Swimsuit. She is the founder of The Previvor, a 501(c)(3) non-profit women's health platform which serves as a resource for women undergoing mastectomy, and the creator of the #SelfExamGram, a social media movement that encourages women to perform monthly self-breast exams.

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“Social Media Has the Power to Positively Change Our Lives If We Let It"—Here's How to Be Authentic Online

“Social media has the power to positively change our lives if we let it.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

Keeping up with social media has always been a struggle for me. But it’s never been that I was “too busy” or that I didn’t understand the platforms. The issue was that I didn’t know how to be “authentic” online. I think that’s something that a lot of us can relate to.

How do you balance talking about intimate aspects of your life while still being professional? How do you show a “day in the life” while not fully letting on that you haven’t changed out of your pajamas? How do you talk about your relationship while being respectful and still reserving privacy with your partner? How can you share negative seasons of your life without being a total Debbie Downer? It’s also really easy to start making negative comparisons about your life and the lives of those that you follow. Do people really do their hair and put on makeup every single day? Is anyone’s house that clean all of the time? What type of relationship involves someone picking you up and spinning you around in a picture-perfect embrace on a toilet paper run?

The answer to all of those questions is: “Only the unrealistic ones.” So go ahead and breathe a sigh of relief. But social media matters. It matters because it’s a direct way of speaking to our generation… and that’s a powerful thing. 

I started becoming more active on social media in 2015. While Instagram had begun to grow in popularity, it was nothing like it is now. Back then, it was primarily an overly-edited and perfectly-filtered glimpse into the lives of a beautiful few. Today, it has transformed into a 24/7 display of people’s real lives. People now feel comfortable sharing their trials, as well as their triumphs. We see makeup-free faces, stretch marks, postpartum bodies. We see real life.

“The more I shared about the trials in my life, the more my channels began to grow.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

And I think that represents a generational shift. We’re tired of seeing (and trying to live up to) these perfect lives. It wasn’t until I noticed things start to change that I realized just how inauthentic my online presence had become. I constantly felt like I was playing “catch up” with the trends, the lifestyle, and the never-ending display of perfection. I knew that my life looked nothing like my feed and I made a conscious effort to change that. 

I threw caution to the wind and started talking about what was really going on in my life: undergoing a preventive double mastectomy at 26. I started sharing the way that I felt about my body post-surgery, the impact that it had on my relationship, and how it would change a lot of aspects of my future. Prior to my mastectomy, I had been a Miss USA and Miss America contestant, I was a full-time model and all of that had been put on hold to proactively remove my breasts in an effort to prevent breast cancer. I did this because by the time I turned 16, I had already lost my mother, grandmother, and great aunt to the disease, and I was determined not to suffer the same fate.

I was shocked to see that the more I shared about the trials in my life, the more my channels began to grow. At first, I thought it was just the rubbernecking effect—people slowing down to look at the damage. But as the years went by, a true community began to grow. That community included women who had already battled breast cancer, those who carried a gene mutation that increased their chances of developing cancer, those who were about to undergo preventive surgery, and even those who just wanted to learn how to better support their friends or family members in the same situation. It was wonderful to be able to talk to others who had been in my shoes and those several years out who could offer me some long term perspective on what life might look like when the “dust fully settled.” 

Photo: Courtesy of Allyn Rose

What social media also did was introduce me to the struggles that many women were facing in learning about their options for breast reconstruction after a mastectomy. It got me thinking, “Why is there not a comprehensive resource for women undergoing this surgery? Why are women being forced to message strangers on the internet about these life-changing surgeries?” I put my head down and I got to work.

That’s when The Previvor was born. In October 2019, I launched my nonprofit’s website, a digital women’s health platform that allowed women to be fully informed about all of their choices surrounding mastectomy. As The Previvor grew, so did an even larger community of women who were able to support one another through this very challenging time in their lives. I couldn’t believe that something like social media, something that had given me anxiety for years, was now a vital part of my everyday life. And instead of causing me anxiety and FOMO, it was now bringing me fulfillment and a community of my own. 

As the years went by, and I began to face new challenges like trying to start a family. Because of my family’s health history and being the carrier of a known gene mutation, I opted to undergo the IVF process, followed by genetic testing with Shady Grove Fertility. Because I knew that so many women who had undergone mastectomy were also carriers of the breast cancer gene mutations BRCA1 and BRCA2, I decided to publicly share my fertility journey. I hoped that it might remove some of the “fear of the unknown” from other women who may have to go down the same road in the future. I was blown away by the love and support that I received from women around the world. After 10 months of treatment, two egg retrievals, and an embryo transfer, I’m now 18 weeks pregnant with my first child. I really don’t know how I would have navigated this incredibly emotional experience without the support I received via social media. 

It’s hard to imagine navigating the last five years without the people I met on these platforms. It gets a bad rap at times, but social media has the power to positively change our lives if we let it. So I encourage you to stop trying to “keep up” and start sharing your most authentic self. You never know where it might lead you. 

“I encourage you to stop trying to ‘keep up’ and start sharing your most authentic self. You never know where it might lead you.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

About the Author: As a 24-year-old Miss America contestant, Allyn Rose made headlines across the globe with the controversial decision to undergo a preventative double mastectomy after losing her mother, grandmother, and great aunt to breast cancer. Allyn's story inspired celebrities like Angelina Jolie and a new generation of women to take charge of their healthcare choices. Determined to encourage other women to know that their scars are beautiful, Allyn boldly became the first woman with a mastectomy to model for Sports Illustrated Swimsuit. She is the founder of The Previvor, a 501(c)(3) non-profit women's health platform, which serves as a resource for women undergoing mastectomy and the creator of the #SelfExamGram, a social media movement encouraging women to perform a monthly self-breast exam.

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"Nothing Was Standardized"—How 2 Frustrated Moms Took On a $61.8 Billion Industry

We know how daunting it can be to start a new business, especially if you’re disrupting an industry or creating an entirely new one. When there is no path to follow, the biggest question is, where do I start? There is so much to do, but before you get ahead of yourself, let’s start at the beginning. To kick-start the process, and ease some of those first-time founder nerves, we’re asking successful entrepreneurs to share their stories in our new series, From Scratch. But this isn’t your typical day in the life profile. We’re getting into the nitty-gritty details—from writing a business plan (or not) to sourcing manufacturers and how much they pay themselves—we’re not holding back.

Photo: Courtesy of Perelel

 Did you know that one out of every 33 babies in the United States is born with a birth defect? In fact, birth defects are the leading cause of infant deaths, accounting for 20% of all infant deaths, according to the CDC.

So, when Tori Thain Gioia’s daughter was born with a cleft lip despite not having any risk factors or genetic link, “it really knocked me off my feet” she told Create & Cultivate. “I started looking for answers.” she continued. “I did a lot of research with my OB/GYN and learned that the type of cleft my daughter was born with is often associated with a folate deficiency.”

Shocked is an understatement because Gioia had been taking a prenatal vitamin with folic acid which she thought was the same thing as folate. “I later learned that folic acid is the synthetic version of the nutrient folate and some 60% of women cannot transform it into the absorbable format, known as folate.” What’s more, she learned that folate levels during the first nine weeks of pregnancy are crucial to development. “I was frustrated to find that so many prenatals had poor quality ingredients like folic acid and saddened that there was so little education out there about what and when you really in need your prenatal.”

So, she partnered up with friend and fellow frustrated mama, Alex Taylor to change the statistics. When they first met, they had both just given birth and as two people with a lot of startup experience, they were equally disappointed by the current offering for millennial moms.

Today, they’re taking on the $61.8 Billion supplements industry—it’s predicted to reach a value of $349 billion by 2026—with their own prenatal line, Perelel vitamins to be parallel to where our woman is in her journey, there to support her when she needs it most. These supplements have been designed to adapt to your body’s changing needs throughout your motherhood journey. Using only bioavailable, high-quality ingredients at doctor-recommended doses, their formulations offer targeted nutrients for each phase.

Read on to hear more about how Gioia and Taylor are disrupting the supplements space and sparking connection and community with new moms along the way.

On the lightbulb moment…

Alex Taylor: I had also recently given birth to my first child and felt frustrated with my prenatal vitamin experience. I’ve always been incredibly health-conscious, which was only magnified when I was diagnosed with a thyroid disease about seven years ago. I’ve been fortunate to have access to incredible practitioners over the years, so when it came to pregnancy I was especially privy to the nutritional nuances associated with each phase. In a nutshell, I learned that the timing of certain nutrients was paramount.

When I began my pregnancy journey, I supplemented my prenatal vitamin with CoQ10 and additional folate while we were trying to conceive. Once I finally got pregnant, I supplemented with added calcium and iron and tracked down a separate Omega that offered both high-quality DHA and EPA, and so on. I was chasing down vitamins from Amazon, Whole Foods, your name it, piecing together what I understood to be the optimal mix of vitamins. It was a haphazard experience, to say the least. Each morning, I’d line up my various pill bottles and sort out my daily dose, which my husband found very amusing.

What made things all the more confusing was the fact that there was very little credible information online about prenatal vitamin nutrition—nothing was standardized and most of the resources I found were on community forums, which just didn’t cut it. After putting together the puzzle pieces of our challenges, Tori and I knew there had to be a better way.

What we found were three major issues with the current one-size-fits-all prenatal vitamin market:

1. Poor quality ingredients

2. Timing the introduction of certain ingredients was vital

3. Lack of information from credible sources

Appreciating we weren’t MDs, we teamed up with Tori’s OB/GYN, Dr. Banafsheh Bayati, who eagerly validated our concept (and joined as a Medical Co-Founder). Along with Dr. Bayati, we also ran the idea by a handful of other leading OB/GYNs and maternal-fetal medicine doctors who were equally enthusiastic about the need for a more targeted prenatal vitamin with a holistic approach.

From there, we knew we were onto something special, and so, Perelel was born.

“There was very little credible information online about prenatal vitamin nutrition—nothing was standardized.”

—Alex Taylor, Co-Founder, Perelel

On writing a business plan…

AT: In our own way, yes! Instead of writing a memo, we used the exercise of creating a full presentation as a way to crystalize the brand, our product assortment, our mission, and what we hoped to accomplish. We used the deck as a roadmap for the concept, how we’d get it off the ground, and what the financial architecture would be. We built a financial model that contemplates a number of scenarios and strives to ensure a path to profitability. Both exercises have been invaluable tools for us and served as compasses that we often reference and discuss.

On coming up with the name…

AT: Naming was probably the toughest part! We created endless lists of ideas but never seemed to pull the trigger. Finally, Tori called me one evening as I was driving down the 405 and said that we had to pick a name so we could incorporate the business. As luck would have it, we both gravitated toward the same name on our long list of options: Perelel. We chose this name because our goal is to always be parallel to where our woman is in her journey, there to support her when she needs it most. Plus, we loved that our version of the spelling used the root word “pere-” which means “to produce”—a nice wink to the goal of taking our products: to produce a healthy pregnancy.

As soon as we locked in the name, we secured the web domain, social handles, and applied for the trademark. From there, jumped into the formulation process with our doctors while also interviewing manufacturers that met our high quality and production standards.

On finding a trustworthy manufacturer…

TTG: While the FDA does not approve dietary supplements, we manufacture our products in accordance with the FDA’s current Good Manufacturing Practices (cGMPs) to ensure quality and safety. And for good measure, we test all of our products for heavy metals, microbes, allergens, and contaminants. To find our manufacturers, we teamed up with a supplement consultant who has 20 years of experience in the space to help us find the right partners while also working hand-in-hand with our team of doctors and Medical Co-Founder, Dr. Bayati, to formulate the perfect product.

Due to COVID-19, we encountered some hurdles as many supply chains were disrupted and manufacturing lines were backed up due to the shutdowns. Eventually, we found an amazing partner who met our long list of requirements. We did many reference checks and Zoom interviews. If you’re looking for a manufacturer, we suggest pulling in a consultant with a deep category experience. There are so many nuances you need to be aware of, and unless you’re an expert yourself, it helps to have the reassurance an insider can offer.

On funding the company…

TTG: We raised a small friends-and-family round, but because we’re focused on proving our concept and establishing the brand, we decided to primarily bootstrap through launch. We have plans to raise a small institutional seed round in early 2021 from the right partners who believe in the mission of the brand and an efficient path to break-even.

“

We chose this name because our goal is to always be parallel to where our woman is in her journey—there to support her when she needs it most.”

—Alex Taylor, Co-founder, Perelel

On paying themselves a wage…

TTG: Right now we’re not paying ourselves, but hope to someday soon! When we reach an appropriate scale, we will both look to take a salary, but as we bootstrap through launch, we’re not.

On the building a team…

AT: We have two primary co-founders along with an OB/GYN who is our medical co-founder. Additionally, we have two full-time employees, an amazing intern, and we have a panel of 9 experts and advisors who support us with content, community building, product review, and development.

Both Tori and I have managed larger operations and teams in the past, so hiring and building out the infrastructure came second nature to us.

On staying on top of the financials…

AT: Tori has a finance background, which spans investment banking, investing, and operations. She also has an MBA from Harvard Business School and a lot of experience building financial plans for very early-stage businesses, so we’ve leaned heavily on her savvy there for sure. That said, strategic finance and operations are a different beast than accounting, so we’ve onboarded a great partner to help us there. We want to be buttoned up and organized from the start so we don’t have to undo (or redo) a lot of work there.

On the biggest learning curve…

AT: There’s never a dull moment, especially when you’re dealing with third-party operators and have supply-chain dependencies. We’ve had to block-and-tackle as we go, making tough decisions. But honestly, the process has helped us build a strong foundation as partners. We trust one another implicitly and deeply respect each other, too.

There are so many nuances you need to be aware of, and unless you’re an expert yourself, it helps to have the reassurance an insider can offer.

—Tori Thain Gioia, Co-founder, Perelel

On having a business coach…

AT: I’ve worked with an incredible coach on-and-off for the past five years or so. He’s helped me build a resilient mindset, grow as a leader, make leaps in my career to better align with my personal values, and has equipped me with tools to not only make better decisions but also insights that have helped me become a better person, too. I am deeply grateful to him. If you can, I highly recommend finding a coach or a mentor you can regularly check in with.

On creating buzz around the brand…

AT: I come from a content, marketing, and strategy background where I’ve built many brands you might know and love today, so building Perelel came second nature to me. Part of it was pulling the more obvious levers such as social media and building our email list ahead of launch through compelling programming, but what’s been especially fun are all of the new and unconventional strategies we’ve been pursuing! Consumer habits are shifting a mile-a-minute so we’ve been focused on understanding fresh ways to engage our customers and pull her into our universe. Think outside the box!

On advice for small business owners…

AT: In the very early days of starting Perelel, I was chatting with a mentor of mine and he shared a story with me: He told me about a dinner he had with Elon Musk, who said being an entrepreneur is like waking up every morning and chewing glass. I laughed it off at the time, but it’s true. You have to be prepared to deal with a whole new set of challenges each day. And these challenges don’t ever go away, no matter how successful your business. Starting and running your own company is not a cakewalk. And it’s definitely nothing like the “girl boss” fantasy you often see portrayed in the media or founder press out there.

On the #1 piece of financial advice for new business owners…

AT: Loaded question! The first is spending the time upfront to do an honest assessment about what capital is required to break-even, even if it’s a range. Forming a point of view as to what your cash needs are in the near and long-term is crucial given there is no business if there isn’t cash. The second piece is being thoughtful about what KPIs you’re targeting to determine what success looks like. We’re trying to identify the metrics that we’ll need to achieve and not fall into the trap of cherry-picking data points to make strategic choices.

On developing a solid working relationship as co-founders…

TTG & AT: We are launching this business while also expanding our families (Tori just had a new baby and Alex is due in December). Fortunately, we are not first-time moms and fully understand what is involved in coming home with a newborn. We have great respect and understanding of what each other is experiencing, and because we are a small, nimble team, we can flex when the other needs to retreat to be with family, but we still feel fully supported by each other. We also knew we would need to have some support, so we brought on two full-time team members to Perelel to help keep the day-to-day rolling when we need to focus on family.

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I Launched a Non-Profit Women's Health Website With $0 and No Experience in Web Design

“The goal was to put women back in the driver’s seat of their healthcare choices and allow them to advocate for themselves (sometimes even with their own doctors).”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

This October marks 10 years that I’ve been part of what’s known as the “Breast Cancer Community.” I once heard it referred to as “the worst club with the best members.” I don’t think I could put it better. 

In 2010, I was a college senior at the University of Maryland, College Park. Like most students, I was trying to soak up the final few semesters with friends, mastering procrastination, and asking myself the age-old soon-to-be-grad question: “What’s next?” While avoiding finishing one of my final papers, I received an e-mail on my sorority’s listserv entitled “Breast Cancer Charity Pageant.” I opened it—anything to avoid another 5 pages on legal theory. The e-mail was inviting students who had a connection to breast cancer to enter a new beauty pageant, benefiting a breast cancer non-profit. I was intrigued. Something inside of me said, “Just give it a try.” 

“

I was far from what you’d consider the beauty queen type. I wore high-top sneakers, leather jackets with studs and was a former member of a punk rock band.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

My mother had lost her second battle with breast cancer just a few years prior and I knew that she would have given anything to see me in a beautiful gown, participating in something like a pageant. But you have to understand, I was far from what you’d consider the “beauty queen” type. I wore high-top sneakers, leather jackets with studs and was a former member of a “punk rock” band. Not exactly Miss USA. But throwing caution to the wind, I filled out the form, submitted my best MySpace profile picture, and pressed send. What happened next changed the trajectory of my life forever. I ended up not only becoming a contestant but winning that pageant (which, looking back, was nothing short of a miracle). Fast-forward three years, and I would have the opportunity to compete in Miss USA and Miss America. For a punk rocker at heart, it still doesn’t feel real. 

As a Miss America contestant, I chose to advocate for preventive healthcare as part of my charitable platform. As the daughter, granddaughter, and niece of women who lost their lives to breast cancer, I knew just how important it was that I be proactive in my breast health. At that point, I had already made the decision to preventatively remove my breasts in an effort to avoid breast cancer and hopefully prolong my life. This came after a hard conversation with my father where he had looked me straight in the eye and proclaimed “If you don’t take this seriously, you’re going to end up DEAD DEAD DEAD… just like your mother.” I was only 18 at the time, but the “kid gloves” had come off. My father knew that he needed to be that brusque with me if I was going to take it seriously. It gave me the long term perspective that I needed. 

“

While I didn’t end up walking away with the Miss America crown, I was given something that, looking back, was even better—a platform to speak to my generation.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

A few months before the Miss America pageant, I received a call from a journalist asking about my decision to undergo surgery. I happily shared my story and looked forward to having a nice newspaper clipping that I could put in my scrapbook. I wasn’t prepared for what came next. I woke up the next morning with 17 missed calls, voicemails, a barrage of unread e-mails. I was now the top trending story on every major U.S. and international media outlet with the headline: “Miss America contestant, 24, to undergo preventative double mastectomy” and my quote “I’m choosing life over beauty.” The story seemed to take the world by storm. This was prior to Angelina Jolie’s revelation and women in the “beauty industry” simply weren’t talking about things like this. Hell, most people didn’t even know that a surgery like this even existed. 

Before I knew it, I was speaking at events across the country, I appeared on all the morning talk shows, I was asked to give a TEDx talk and my world didn’t stop spinning for months. While I didn’t end up walking away with the Miss America crown, I was given something that, looking back, was even better—a platform to speak to my generation. I knew that this was not an opportunity afforded to many people, so I put my plans to attend law school on hold and began working as a passionate advocate for preventive healthcare and educating women on their healthcare choices. As the years went by, I felt driven to do something more than simply share my personal experience—I wanted to provide others with a resource to help them in their journey. 

Photo: Courtesy of Allyn Rose

At age 26, I underwent a bilateral double mastectomy, becoming a Previvor— removing both of my breasts in an attempt to “previve” breast cancer. Being so public with my surgery and having had a positive cosmetic outcome, I soon started being inundated with messages from women all over the world asking about my surgery: “Are your implants over or under the muscle?” “Did you keep your nipples?” “Do you have fat grafting?” “Do you have any sensation remaining in your breasts?” I quickly realized just how difficult it was to be fully informed on topics like genetic testing (to identify if one carries a breast cancer gene mutation), types of mastectomy, and the accompanying options for reconstruction. Even having earned an honorary Ph.D. in Google, partnered with some of the best doctors in the world, and really having done my due diligence in preparing for surgery, even I didn’t have all of the answers. This didn’t sit well with me. And one day, I said to myself, “I need to stop waiting around for things to be different. Why not just build it myself?” So, with a budget of $0.00, no experience in web design, I set off to create what would become The Previvor Foundation, a 501(c)(3) non-profit digital women’s health platform nicknamed the “Wikipedia of Mastectomy.” 

In October 2019, The Previvor went live, becoming a one-stop-shop for women wanting to learn about ALL of their breast health options. The goal was to put women back in the driver’s seat of their healthcare choices and allow them to advocate for themselves (sometimes even with their own doctors). Breast reconstruction had become an “assembly line,” with physicians offering patients one option for breast reconstruction and “out the door you go!” I wanted women to know that there are numerous options for surgery and what’s best for one woman’s body might not be what’s best for yours. And the more informed you are prior to surgery, the more likely you are to be satisfied with the outcome. My best advice: If your doctor says no to the surgery and you think is best for your body, it’s probably time to get a new doctor. 

The Previvor continues to grow, providing additional resources, and creating a community of empowered and informed women. To learn more or to donate, please visit www.ThePrevivor.org.  

“

If your doctor says no to the surgery and you think is best for your body, it’s probably time to get a new doctor.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

About the Author: As a 24-year-old Miss America contestant, Allyn Rose made headlines across the globe with the controversial decision to undergo a preventative double mastectomy after losing her mother, grandmother, and great aunt to breast cancer. Allyn's story inspired celebrities like Angelina Jolie and a new generation of women to take charge of their healthcare choices. Determined to encourage other women to know that their scars are beautiful, Allyn boldly became the first woman with a mastectomy to model for Sports Illustrated Swimsuit. She is the founder of The Previvor, a 501(c)(3) non-profit women's health platform, which serves as a resource for women undergoing mastectomy and the creator of the #SelfExamGram, a social media movement encouraging women to perform a monthly self-breast exam.

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I Had a Double Mastectomy at the Age of 26—Here's Why You Need to Know

“B

reast cancer screening, at any age, is vital to the health and well-being of women. However, it’s one of the latest victims of the COVID-19 pandemic.

”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

The novel coronavirus has impacted our world in ways many of us could never have imagined. But women undergoing treatment for breast cancer, including those trying to prevent it, have faced a unique set of challenges. 

Having a mastectomy can be life-altering. As someone who underwent a preventive double mastectomy at the age of 26, I know firsthand the physical and emotional repercussions of this type of procedure. I chose to preventatively remove my breasts because, by the time I turned 16, I had already lost my mother, grandmother, and great aunt to breast cancer, with my mother discovering her own breast cancer at 27. Her diagnosis was the result of an early mammogram, which she only received after months of persuading her doctor and being repeatedly told that she was “too young to have breast cancer.” Her first mammogram identified an invasive tumor measured at the size of a golf ball. By the time it was removed, only a few months later, the tumor had grown to the size of a grapefruit.

The sad reality is that my mother’s story is not unique. Young women are often denied screening. And by the time cancer is discovered, it’s too late. This is why breast cancer screening, at any age, is vital to the health and well-being of women. However, it’s one of the latest victims of the COVID-19 pandemic. 

Access to life-saving screenings like mammograms, MRIs, and breast ultrasounds has been deemed “non-essential” in a COVID-19 world. These screenings afford women the opportunity to catch breast cancer early (when it’s most curable) or give them the information they need to save their own lives through preventative surgery. By postponing annual screenings, the healthcare industry is primed to receive an onslaught of late-stage breast cancer diagnoses, increasing the ever-expanding burden women face during this pandemic.

“B

y the time I turned 16, I had already lost my mother, grandmother, and great aunt to breast cancer, with my mother discovering her own breast cancer at 27.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

Now let’s imagine for a moment receiving a breast cancer diagnosis in 2020. 

If you’re thinking: “Surely cancer patients must have access to care during the pandemic”—well, you’d only be half right. Women who have been diagnosed with breast cancer and have undergone a mastectomy are also being denied access to breast reconstruction surgeries—now classified as “elective procedures.” However, affording women the ability to reconstruct their breasts is not elective, it is simply the completion of their medical treatment. And while breast reconstruction may look different for every woman, it is often vital to the health and well-being of those faced with a mastectomy. By denying access to this important part of medical care, we are likely welcoming a myriad of other health issues as a result. While we all take the necessary precautions to eliminate the spread of coronavirus, the healthcare industry should take particular caution in avoiding myopic restrictions impacting the health and well-being of women. 

As such, I would encourage all women to take time to learn what they can do to be proactive in their breast health. Small things, such as learning how to correctly perform a self-breast exam can be vital in early detection. Implementing this five-minute ritual once a month could save your life! Interested in learning how? A step by step tutorial (and other helpful tips) can be found on Instagram, YouTube, in blog form or you can tune into Create and Cultivate’s “Self-Care Sunday” on IG Live on October 11th at 10 AM PDT for a live demonstration. See you then!

“

I would encourage all women to take time to learn what they can do to be proactive in their breast health.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

About the Author: As a 24-year-old Miss America contestant, Allyn Rose made headlines across the globe with the controversial decision to undergo a preventative double mastectomy after losing her mother, grandmother, and great aunt to breast cancer. Allyn's story inspired celebrities like Angelina Jolie and a new generation of women to take charge of their healthcare choices. Determined to encourage other women to know that their scars are beautiful, Allyn boldly became the first woman with a mastectomy to model for Sports Illustrated Swimsuit. She is the founder of The Previvor, a 501(c)(3) non-profit women's health platform, which serves as a resource for women undergoing mastectomy and the creator of the #SelfExamGram, a social media movement encouraging women to perform a monthly self-breast exam.

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A Step-by-Step Guide to Release You From Fear’s Grip

Photo: Smith House Photography

I think we can all agree, 2020 has brought a dizzying number of changes into our lives. We’re finding new ways to adapt to this post-lockdown world. Some aren’t so bad (increased family time and better hand-washing), however, its dark side has ushered in uncertainty and cemented a paralyzing fear of the unknown for some.

I know from experience that illogical fear can be debilitating. I’ve worked through my own phobias over the years (fear of elevators, public speaking, and most poignantly, raising a son with Down Syndrome). I know how fear can stop our growth and kill our dreams. To completely eradicate fear, we first need to understand and identify which fears can be helpful and which are not.

First, let’s identify “healthy” and “real” fears.

Healthy fear typically manifests as a visceral, instinctual response to a physical threat. We need this type of fear for our survival and protection. For example, if you are standing on a high ledge, healthy fear kicks in and cautions you to step back. It keeps you safe. Listen to that inner voice; it will not lead you astray.

Real fears are unavoidable. We all worry about not achieving our dreams. We fear losing the people we love most. Can these fears consume us? It depends on how you frame them. If you fear losing people you love, put your energy toward being completely engaged when spending time with them. Fully appreciate that they are here now. Real fear cannot be eliminated, but we can transform it into something empowering.

Let’s talk about illogical fears. These are the worries that keep you awake at night and hijack your daytime thoughts. Are you terrified of spiders? Heights? Cockroaches? Do you avoid driving on freeways? Imagine what your life would be like if this fear was eliminated. Here’s an exercise to work through those dark thoughts. They worked for me. They can work for you, too.

Name Your Fear

Think about the fears in your life. Identify your most prominent, illogical fear, and build an action plan to eliminate it. Consider how your life, relationships, or specific experiences would change if this fear were removed. Got it? You’re ready for your next step.

Diminish Your Fear

Now that you’ve identified your fear, recognize it when it pops into your head. Instead of panicking, stop and ask, “Why am I thinking about this in a fearful way?” Look at that fear with skepticism and curiosity. Is it really real?  

Disarm It

Taking small steps to disarm our phobia may seem like shoveling snow with a spoon. But, little by little, they add up to regaining control of your thoughts. 

For instance, if you have an upcoming flight but hate to fly, download a few meditations and practice them before you go to the airport. By doing this, you’re creating a space in your mind you can easily access when fear arises, and from that place of calm, you can reassure yourself.

Create a Mantra

Turn your fear into an affirmative mantra. Let’s say the local Rotary Club asked you to address the members at their next meeting. Avoid negative self-talk and, instead, create an affirmative mantra: “I am fully prepared. Everything I have to say is helpful, well-founded, and something I believe in. I will appear cool, calm, and confident.” Don’t let negative self-talk limit your potential for greatness.

Now that you have awareness and some tools, it’s time to put them into action. 

Step One: Put Aside Time in the Morning

Take some time to think about your fears and facing them in the morning when you are fresh and motivated. It has been scientifically proven that our willpower and psychological stamina are at their strongest in the morning and wane throughout the day. This is why for anyone who has ever dieted (which is basically everyone), it is so easy to choose a smoothie for breakfast, a salad for lunch, and then make an unhealthy choice around dinnertime.

Step Two: Challenge Fear-Based Thoughts

Let’s say you have a debilitating fear of flying. Think about hopping a plane to visit loved ones. Visualize the terminal, security lines, and boarding. You may begin to feel your chest tighten or your breath quicken because you’re certain the flight will end in a disaster. Ask yourself:

• What contradicts this thought? At any time in the United States, more than 60,000 people are in the air. They leave and arrive safely every day. You will too.

• Identify if this thought is fear-based. Is there evidence that what you fear will happen? Statistically, you are much safer traveling by plane.

• What would your life look like if you didn’t feed the fear? What new experiences would you be able to have?

Challenging your thoughts in this way gets to the root of the fear and destroys it. If your fears have nowhere to grow, eventually, they will die.      

Step Three: Exposure

In order to overcome your fears, you must confront them. But do this in small doses. Taking on too much, too quickly, can backfire. 

Let’s say you have a fear of stepping outside your home. Gradual exposure can look like this:

• Look outside your open window.

• Open the front door and stand outside on your porch.

• Walk to the sidewalk.

• Walk over to your neighbor’s house.

• Walk to the corner of your block.

• Walk around your block.

Identifying and working with fear is like exercising a muscle for the first time: it might feel unnatural, but soon you’ll look forward to it. These steps worked for me. Using these thoughts and tools, I can now step into an elevator without a second thought. I thoroughly enjoy publicly speaking and feel alive when I do it. Most importantly, I learned to tackle my fear of raising a son with a disability. I began to recognize and celebrate the unique gifts he brings to our family and how he has helped me become a more evolved human being.

I’m free. Now it’s your turn.

“

Turn your fear into an affirmative mantra.

”

—Monica Berg, International Speaker, Spiritual Thought Leader, and Chief Communications Officer of the Kabbalah Centre

About the Author: Monica Berg is an international speaker, spiritual thought leader, and chief communications officer of the Kabbalah Centre. She is the author of “Fear is Not an Option” and “Rethink Love.” She is also the host of the podcast “Spiritually Hungry.” A self-proclaimed “change junkie,” Monica is a fresh voice that channels her many years of Kabbalah study along with personal life experiences. Monica shows individuals how to create a life that not only feels like it’s working but most importantly, a life in which they are living and loving as the powerful, fulfilled person they’ve always wanted to be.

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