How to Diet During the Holidays: Don't

Got #BodyGoals?

The holiday season is upon us, and every other day there seems to be another potential eating extravaganza lurking around the corner. And IDK about y'all, but the way MY diet is set up, I'm gonna eat.

However, the way my 2018 body goals are set up, I've got plans to live as strong and healthfully as possible. But one thing I don't believe in is depriving myself along the way. I believe in living the fullness of life, so there's no way that I'm going to deprive myself of the things that love, and I don't think you should have to either.

But hoooow can you have the best of both worlds, you ask? How can you slay your health goals, eat whatever and look like a living goddess? Well, the first thing I can tell you is that you have to shift your mindset and your way of thinking about your overall wellness. And that starts with believing that you deserve everything that you want-- whether that's a 6 pack or a snack. 

You have to believe that you have the intuition and inner wisdom to listen to your body, and know your limits when treating yourself. There's nothing inherently wrong with eating and loving delicious flavor combinations on your palette. Enjoying tf out of food is one of your reatest tools to help you eat more intuitively.

Get access to our private FB group and join us in January for the FREE 7-Day reset.

When you really enjoy and appreciate food that is healthy for you, saying no and limiting your intake of other stuff becomes easier. Or, if you can't or don't want to say no outright, you can become strengthened in your resolve not to go overboard.

Trust me, I have many food vices and indulgences that I love. And I allow myself to have them. Just not everyday, or even every week. Do I beat myself up for loving pumpkin pie and alcoholic egg nog during the holidays? Hell no! But do I eat these things on the regular? That's also a no. If you're wanting to eat more mindfully this holiday season, go ahead and grab your FREE copy of my Holiday Eating Survival Guide to get more tips on anti-dieting. As a bonus, you'll get a reserved spot in my upcoming 7-Day Wellness Reset starting January 1, when you sign-up below.

A diet, after all, is just a fling. Let's go steady. 

What are your tried and true tips for eating mindfully and avoiding fad diets? Share in the comments or on @TheSassyNation IG .

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Getting Baked: Safe Tanning for Brown Girls

Summer may be over, but for those of us who travel, anytime we can get away, even for a weekend in Miami, is a good time to activate our beautiful melanin.

While safe tanning may sound a bit like a misnomer, hear me out. We all can agree that due to the deteriorating ozone and the, let's face it, the sheer magnitude of the sun-- tanning on a regular basis is not advisable. But if you're on vacation someplace warm, it's bound to happen. In fact, I can't say that I know anyone who plans to go on a holiday and NOT get tanned. So, you may as well be smart about by showing the sun the respect it deserves and slather yourself properly.

To this point, let's talk about some myths as it relates to tanning while brown.

Myth #1 Black and brown people do not need sunscreen. 

Just go ahead and throw that whole theory in the trash. I'll wait. Some of us mistakenly think that just because you've been blessed with the melanin that you don't need to use sunscreen at all. We protest that our color will protect us from the sun, so why bother. Ok-- but consider the fact that decades ago, we had much more protection from the sun's UV and UVB rays because of the natural shield that was the ozone layer. Due to our rampant use of aerosols and general air pollution, that divinely created layer of protection is not nearly what it used to be. So, while your grandma and them didn't have to worry as much about protecting their skin, you should be a little more concerned and diligent about it. And just because melanated skin is able to withstand the sun better than fairer skin doesn't imply invincibility. Automatically assuming that we don't need protection, too, is reckless and a complete farce.

The rate at which Black people are getting skin cancer has dramatically increased in recent years (go ahead and look it up). One could pontificate that this is because of the toxic products that we are all using, but we'll save that conversation for another day. But would you really want to roll the dice on this one?

Myth #2 Sunscreen will keep you from getting tanned or burned.

As much as I'd like to tell you that sunscreen is the antidote to all of your sun related woes, I can assure you that using sunscreen, no matter the brand, will NOT keep you from getting tanned or burned. Especially if you are exposed to it for a prolonged amount of time. Only staying indoors can prevent sunburn. Sunscreen is meant to protect your skin from damage while out in the sun. That's it. 

Myth #3 If you wear a hat or sit in the shade, etc., you don't need sunscreen.

While you can keep from getting tanned in the shade, yes-- but, did you know that UVA and UVB rays can dance and bounce off of surfaces and hit you right in your pretty little face? It's true. This is the reason why sunscreen usage is advised, even when it is cloudy outside. Even though you may not be able to see the sun and its rays, they still see you.

Myth #4 Your makeup has enough sunscreen, so you're set fo' life!

Loved one, I am so sorry to tell you that the sunscreen under that beautiful, beat face of yours is only going to withstand about 2 good hours of sun. Sunscreen is like deodorant, if it's sunny out, chances are you're gonna need to reapply it at some point. Plus, what about your beautiful goddess body? Just because you've got your face covered, does that mean you're gonna skip the other 95%? Does that even make sense? IJS.

Myth #5 Sunscreen makes me look ashy or ghostly.

Piggybacking on #4, in the past, formulations for sunscreen were limited. But the market has opened up vastly, and introduced a slew of melanin-friendly options that blend on your face and body superbly, regardless of whether you use it with heavy makeup, powder or simply on a fresh face. Don't let this be your excuse. We've got options. Let Jackie Aina break it down for ya.

Myth #6 Black Don't crack

Keep going out without your sunscreen and you'll soon find out that's just not the case. Let me just say that I'm old enough to see the obvious difference between how my skin is aging compared to many of my peers, men and women, of an array of skin hues. And other people who I know that religiously use sunscreen will testify to the same noticeable differences.  If you want to keep flexin' in your complexion, there are some precautions to consider.

I live in a tropical climate part-time, and like to do what I call a gradual tan. But even if you're only vacationing and working on your tan for a couple of days, you can adopt a similar method. 

First things first, get you a good tanning oil. I'm an advocate for coconut oil or something natural-based. Coconut oil has a natural SPF of 5... not nearly enough to be considered full coverage, but it's better than nothing, eh? Plus, many tanning oils on the market average an SPf of 5-8. So, you mine as well go natural, in my opinion.

However, if you're like me and tend to get splotchy, I'd suggest going with at least 30-80 SPF. Also, consider only "baking" yourself gradually in 10-15 minute intervals per day. Trust me, this is PLENTY of sun to get the desired results. Also, I've found that using a higher SPF will result in a more even browning. 

ALSO-- this is super important... be sure to apply extra (meaning a thick white layer that you will not rub all the way in) on the areas where you may be hyper-pigmented-- i.e., knees, elbows, scars, even tattoos. This will lessen the likelihood of darkening your parts that are already dark. 

So there you have it girls... that's what I know about safely tanning while melanated.

What are your tried and true tips for safely activating your melanin? Share in the comments or on IG.

24 Tips to Stay Cool, Cute and Hydrated on Your Next Vacay

Now that I've traded in the beaches of the Riviera Maya for the city streets of Mexico City, I am breathing a sigh of a welcomed relief from the daily heat. 

While there's no disputing the fact that I looooove living in a beach town, I will not lie to you about the heat index. The sun is not a game to be trifled with. You can read all about my tips for tanning safely and gradually here. 

Staying on the cooler side of things is easier when you're on the beach or at the pool everyday. But when you live in a tropical climate, everyday life doesn't usually take you to the beach all day everyday. You still have other places to go and errands to run. So here are a few tips and tricks I've collected via experience and the interwebs on how to stay cool and hydrated in your travels or just out and about this spring and summer:

Start the day with a cool shower

Freeze your undergarments before dressing

Add a touch of peppermint to your spine

Munch on some ice, you won't have to run to the bathroom as often

(Good) Drink lots of water, duh! Freeze it too, so when you leave you can have it icy on-the-go

(Better) Drink lots of cold coconut water-- natural electrolytes

Avoid alcohol until later cooler, evening hours

Wear a sun hat

Braid your hair & add some cute beads

Shop the look!

Tie a damp scarf on your head

Carry a battery-operated mini fan

Eat lots of melon fruit + veggies

Wear lightweight and light-colored clothing

Wear your hair up

Carry paper towels for blotting (or sopping up) sweat

Ice or run cool water over your wrists

Carry an umbrella for shade

Skip the moisturizer/foundation-- your skin will thank you and it will only run off anyway

Carry a facial mist to refresh and cool your face. Also, a mattifying spray sunblock to block the UV rays

Shower mid-day if you can, or just wet your hair 

Some people swear by unscented men's deodorant, but idk... I'm on team natural deodorant so...

Speaking of natural deodorant, you MUST carry unscented wipes and reapply your deodorant during the day. Wipes are just an all-around good idea to have on hand, regardless.

Summer is hot...

Stay cool.

Do you have any tried an true tips to beat the heat? Share them in the comments below or on IG!

ALSO, visit The Sassy Little Things Gift Shoppe and get 10% off of your first order when you use code WELCOME10.

3 Steps to SPRING Forward into a Beautiful Life

"Life can be beautiful if you let it," is my mantra for the season. That's my main objective, to live a beautiful life. For me, that's why springtime is the perfect time to clean house physically and mentally by shedding old stagnant energy and renewing one's resolve to getting what you want out of life.

Here are 3 easy steps that you can take today towards getting what you want... for me, that's a beautiful life:

Step 1. Set an intention by telling the universe what you want. There are a couple of ways to do this: writing it down in a journal, using affirmations, or just thinking good thoughts about what you want are my go-to methods. For some, dream boards are a favorite, in my case... Pinterest, lol. However, with the first two, personally, I like to journal or verbally affirm what I want when I'm already in a good feeling mood. This way, whatever I'm telling myself is not forced or not something that I truly don't believe (yet). Asking or stating desires is the easy part, because we want for stuff all the time, right? The difference is in how you are wanting... is it coming from a place of lack? Because if it is, that's just resistance in disguise. And any resistance you have regarding the matter at hand, whatever it is, wrecks and slows up its flow to you.   

However, what if I told you that when things happen (resistance) that you don't like, you are, in effect, asking for the thing you don't like to be different? It's true. This is called clarifying your desires... becoming crystal clear about what you don't want makes you absolutely more sure about what you do want. No one likes resistance, but it IS a part of the ebb and flow of life, therefore necessary. It's all about how you look at it.

Step 2. Chill out, relax and appreciate the now. Your everyday existence cannot get better if you're busy bemoaning how bad things are (if they are, in fact, that bad). Focusing on undesirable circumstances only creates more undesirable circumstances. 

You cannot IMAGINE how good your life would be if you milked the little, good things out of your day as much as you do the stuff that annoys you or gets you BIG mad. The more you chill out, relax, and let things happen for you after you set an intention, you'll start to notice that the thing(s) you set an intention for or spoke about will start popping up all around you, in big and little ways. You just have to pay attention.

I love to gush over, appreciate and make a big deal over the littlest things, like how good my ice cream is on a hot day, how perfect the weather is, how delicious my pasta was at lunch, how easy it is to access fresh juice that I love, etc., etc. I MILK all the juice out of the things that feel good to me. No good thing goes unnoticed. As a result, good sh*t keeps finding its way to me, and I to it all along my path. If you appreciate small things with great intensity, you get warmed up on the path to bigger and better AND more of the same things that make you happy. Over and over again.

Step 3. Watch for the signs that want you want is on its way to you, and follow your good feeling impulses. There are signs on your path to stuff and experiences you want to have every single day. Your path is always leading you— your job is to find joy in the journey. Think of following good feeling impulses as another way of "following your bliss," but in a more simplified fashion. Instead of some big lofty run away from life fantasy, it's more like run towards that which feels good. You know the feeling when inspiration strikes? Well, when your vibe is right, your actions will start to feel more inspired. You'll notice urges or feel an inner encouragement to act on an idea, go certain places. This is what I mean by good feeling impulses. When your vibe is right, opportunities, people you need to connect with, fun you want to have, things you want will literally start to fall right in your lap. You'll be moving along minding your own self business, and BAM! A whole funstorm of good times and "happy accidents" will roll right up on you.

Think about the last time you had a day where everything seemed to go favorably for you. Notice what was different about it. Did you find yourself smiling at strangers? Did they smile back? Were you tense or relaxed? Lots of good eye contact with others; open body language? That's probably a yes to nearly all of these, right? The point is that you get what you put out. If you're putting out good energy, that's what you're going to get in return. The main focus is not necessarily on getting stuff. Having things is great, but feeling good day to day is the key to opening up your life and space up to receive. If you can master that, you'll be well on your way to living a beautiful life filled with your heart's deepest desires.

3 Morning Habits to Change Your Energy and Create the Life You Want

A couple of plates of win to get the day started... notice the laptop... literally attached to my hip. Alas, the life of a digital nomad.

There’s this saying that goes “ if you’re not happy with what you are about to get up and go do, then you need to get up and change your situation.” 

I'm one of those people who believe in change. And creating lasting, far reaching change is much easier to do than you think. Here's how: 

1. Positively encourage yourself before rising. Notice the things that you appreciate and that you have to look forward to during the day. For me the lure of a tea and good breakfast is often enough to get me up and moving. Most days I wake up feeling pretty good. Some days I’m more energetic and enthusiastic than others, but for the most part I roll out on the “right” side of the bed. But when there are times that I don't, and little bit of self-encouragement goes a long way. It might take more reinforcing than usual throughout the day, yes. But it helps. 

2. Create a morning ritual. By now you know I have a regular yoga and meditation practice— that helps me tremendously. It helps me with my patience, my attutude (yes, Lordt!), my clarity, it helps me to prioritize, it helps with my sense of focus and balance-- all of that. For you it might be exercise, or reading or praying in the morning. Whatever it is that's good for you, take time to do that-- even if it's just 5-10 minutes. You deserve it that much time for you, don't you? Of course you do.

3. Finally, this was the biggest thing: What changed in me that allowed me to change my situation, which now affords me a bit more freedom with how I move is #1-- my attitude about what I was getting up to do day to day. The internal conversations that I’d have (and still do) with myself about what I was about to do has been the biggest daily habit that has helped me create all of these wonderful new experiences.

Example: I’m no morning person, so when I had to get up early to commute on the train, it was sort of a pain in the arse, but I never allowed myself to focus on that. I used that time to listen to inspirational messaging, to read and to focus my mind on how I was going to have the best, most productive day. Everyday.

I told myself that this commute situation was temporary, but while it lasted it was going to be peaceful. I told myself the same thing about going into the office. I focused on the good— how quiet it was, how everyone on my team was super capable, how I appreciated the teamwork, how much I looked forward to lunch everyday in the city… blah, blah, blah.  Whatever it took. I milked the good for all that it was worth. I talked myself into a better and better situation. And now I work wherever I like. BOOM! *mind blown* 

This is the work. Baby steps towards small changes to your habits creates big time change. Like my dude @necessaryblackness says, “Change your energy, change your life.” It’s that simple. 

Leave a comment here or hit me on social. How are you creating positive change in your life? What habits do you have in the morning or throughout the day that are helping you?