Salads are the perfect go-to meal or side dish when you're trying to eat healthy yet don't have the time or desire to cook. Throw some spinach into a bowl, toss in some feta cheese and maybe some slivered almonds or dried cranberries if you're feeling bougie and voila! You just made a 30-second meal.
We all know that fresh fruits and vegetables can be expensive, but that doesn't mean salads are off-limits if you're budget-conscious. Try one of the simple, quick and budget-friendly recipes below if you're looking to step up your salad game without breaking the bank.
Lemon vinaigrette on greens
You can try this homemade lemon vinaigrette from Taste of Home on either romaine or spinach.
Tomato mozzarella basil salad
This recipe is a play on the classic Caprese salad, and there are tips to help you save at the supermarket!
Crisp tomato zucchini salad
Try this recipe in the summer, when garden-fresh tomatoes are in season.
Salmon, spinach and orzo salad
If you can catch fresh salmon on sale (or use canned salmon if you dare), this salad will help you add some healthy omega-3 fatty acids to your diet.
Mediterranean cucumber salad
This yummy salad is basically just a few veggies tossed in marinade and it takes only a few minutes to make.
Zucchini ramen noodle salad
For a vegan, gluten-free option, try this salad that utilizes zucchini noodles in place of ramen, along with romaine, cucumber, tomato and carrots.
Chicken strawberry spinach salad
Simple, quick, healthy and tasty. What more could you want from a salad? Try it here.
With any of these suggestions, you are sure to have a healthy, delightful treat for lunch!
Any of these salad ideas catch your eye? Share this article with your friends on Twitter or Facebook below!
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Get outside and grind with this park workout!
Bicycle Crunch // Pyramid reps
Leg Lifts // Pyramid reps
Plank Hold // 10 seconds per position
Knee Lifts // Pyramid reps
In and Outs // Pyramid reps
Wipers // Pyramid reps
L-Sit Burnout // To failure
“Pyramid reps” means that for each subsequent set, you are decreasing the number of reps you do by 1, for any specified exercise. For example, in set 1, you would do 10 Leg Lifts, and in set 2, you would do 9, and so on and so forth.
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Warmer weather is here, and that means prom and wedding season is right around the corner. Formal occasions provide the perfect opportunity to showcase the beauty and versatility of natural hair. The updo is a timeless formal style, and there are many ways that naturalistas can achieve this look. Try one of these 13 natural hairstyles at your next event. Each video features a single look and a full tutorial showing you how to replicate it.
For longer hair:
In this video, Felicia Leatherwood shows you how to get the look that Teyonah Parris wore to the Screen Actors Guild Awards in 2013.
I also love this take on the twisted pompadour:
Pro tip: use a cut pantyhose to achieve the perfect high bun/top knot!
This gorgeous take on the two-strand twist is perfect for any occasion:
For medium-length hair:
For a fun, curly look, try this style that only requires a few bobby pins, some flexirods and your favorite leave-in conditioners and oils.
This hilarious two-minute video by Heels to High Tops teaches her go-to style for when she's running late. It's also a great look for a beach wedding or semi-formal event.
For a tamer look, try this sleek updo, with or without the headband:
This style is more time intensive, but it shows that even two-strand twists can be elegant with the right styling:
This easy, breezy style can be adapted to accommodate various hair lengths:
For TWAs and shorter hair:
This Janelle Monae inspired look works well with any length, including short hair, since it uses kanekalon extensions for a fuller mane:
There are also ways to create an updo look without extensions:
The following summer-ready 'do is brought to you by flat twists and finger coils:
You can achieve a nice puff even with a TWA when styling your stretched hair. This style is best done on an old twist or braid out:
Have you rocked natural hairstyles at formal events? Let us know in the comments or share your pics with us on Instagram!
READ NEXT: Your ultimate guide to understanding the natural hair...
Fashion is a means of self-expression. Clothing conveys meaning. A wardrobe can express a person's style, emotional state or life philosophy. In many cultures, clothing is also a formal marker of gender and certain styles are restricted to women or men. When the traditional fashion rules don't allow for authentic self-expression, people ignore the rules.
Androgynous tomboys and those in genderqueer communities have been making their own rules for a while now, and the fashion industry is finally starting to catch up. More designers are using androgynous models on the runways. Zara just launched a unisex clothing line, and Kirrin Finch's successful Kickstarter campaign proves that folks are willing to invest in menswear-inspired clothing designed for women.
Interested in joining the revolution? If the traditional 'women's' section doesn't offer you enough variety, try one of these menswear-inspired looks:
I'm currently in love with female tuxes.
You don't have to be Janelle Monáe to pull off this simple yet elegant look. Stick with the basic black and white or mix it up with light-colored solids.
Pair with heels for a feminine touch, or stick with flats for a more androgynous look.
Start-up Kirrin Finch designs shirts with a menswear aesthetic that are specially made to fit female bodies. Say goodbye to that annoying gaping boob button! Pair one with shorts, skirts, or cropped pants in spring.
We simply can't get over the #amazing @blachaz3 Hazel you look smoking 🔥! #badasshair #coolasschick #hair #menswearinspired #dapper #nyc #shirt #fashion #style #hairdo #sweetbuttonup #buttonupshirt #buttondownshirt @haze.haze #ootd #tomboystyle #lgbt #sustainable #sustainablefashion #ecofashion
A photo posted by Kirrin Finch (@kirrinfinch) on Feb 8, 2016 at 3:38pm PST
Pair with a jacket and bowtie for a complete, stylish look. Saint Harridan offers a full line of shirts, outerwear and accessories that work well for female-bodied individuals.
Tex for Saint Harridan in Atlanta. Lyon jacket in charcoal. Parker shirt in blue windowpane. Golden Bow Tie. http://saintharridan.com
A photo posted by Saint Harridan (@saintharridan) on Mar 2, 2014 at 7:06am PST
Cardigans are a year-round staple and offer a simple way to incorporate androgynous fashion into your everyday wardrobe. And lightweight wool cardigans from gender-neutral clothier CharlieBoy fit nicely into an early spring wardrobe.
If young Metro don't trust you... 😏 || As the weather warms up its the perfect time to invest in a Weekender Bag. I'll be listing and posting a few of my favorite brands, various price ranges|| #shedoeshim 📷: @nvbilll #ootd #wiwt #dapper #gq #menswear #mensfashion #blogger#gq #mensfashionblogger #mensfashionreview #mensfashionpost #dapperlydone #sprezzatura #lookbook #streetstyle #streetfashion#bespoke #instamood #ootdmen #ootdmagazine #lesbian #lgbt#womensfashion #womenwithstyle #womeninmenswear #streets #nyc #bk
A photo posted by Allison Graham (@shedoeshim) on Mar 11, 2016 at 2:19pm PST
Yes, gender-neutral swimwear is a thing. And I'm totally here for it.
Another amazing look for last night's runway at #QueerFashionWeek Ride the Wave!! #queerfashion #swimwear #tomboy #tomboyfashion #boardshorts #lgbt #lgbtq #lesbian #stud #beach #summerfun #summer #sun #catwalk #model #androgunous #androgynousstyle #androgynousfashion
A photo posted by Outplay (@out_play) on Apr 19, 2015 at 7:07am PDT
Outplay offers both full coverage and minimum coverage options for those who aren't keen on traditional swimsuits and bikinis. Target also offers rash guards, board shorts and swim trunks in their men's sections that would work for androgynous swimwear as well.
Check out DapperQ for an extensive store guide and more styling tips.
How do you break gender norms with your fashion? Let us know in the comments below!
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Do you have a hard time saying no to friends, family or colleagues? Saying yes too often can leave you feeling stressed, overworked, overbooked and frustrated. You might be flattered by someone asking for your help and pleased that you were invited to that gala – but it's still okay to say no if you just can't fit it all in. Learning to say no is a lesson we all need at some point.
Self-care is not just about what you do for yourself – it’s also about all the things you don’t do.
Saying no to others is a way of saying yes to yourself. It frees your time and energy to focus on your own goals instead of being co-opted constantly by others’ agendas.
Advocating for your needs by saying no might feel strange at first, especially if you're saying it to a loved one or someone you genuinely want to help. But there are many ways to say it without being rude or unhelpful. Try one of the five methods below:
1. Be firm
Remember that assertiveness is not rude. Speak in a clear, moderate tone and maintain eye contact. Know that you can say no without feeling guilty because you are entitled to your own feelings and needs. You don’t owe anyone an explanation, but if you choose to give one, keep it short and non-apologetic.
“No.” “No, thank you.” "I will not be joining you because I have a prior commitment.” “No, I do not offer free services, even for family or friends.”
2. Say thanks
We really did learn everything we needed to know in kindergarten. Saying thank you can soften the blow of rejection when you decline a person’s invitations or requests for assistance.
“Thank you for thinking of me during such a special time; unfortunately, I won’t be able to come to the baby shower.”
“I won’t be able to collaborate on this particular initiative – thanks for keeping me on your radar!”
3. Propose an alternative
This is useful when you do want to help the person, but you’re too busy or unwilling to do what they’re asking. You can propose something less time-consuming or less expensive.
“I won’t be able to help with you manuscript revisions. However, I’m happy to lend you my writing guides and my notes from a helpful editing workshop I attended.”
It might help the other person understand your decision if you provide an explanation for why you’re saying no. Use this one sparingly. You can spend your time and money as you wish and everyone you meet does not have the right to demand a justification for your decisions. However, you might choose to explain in certain circumstances, such as to show care and respect to a loved one.
“Babe, I’m sorry that I can’t attend your next spoken word performance because I have a work conference that I can’t miss. I’ve cleared my schedule for the next three, though, and I’ll be in the front row.”
5. Say “yes-no-yes” instead
The “yes-no-yes” approach combines our two previous methods. First, tell them you’ve said yes to something else, give the person a firm no, and then offer an alternative (the final yes).
“I reserve my Saturday mornings for personal time so I won’t be joining the softball league. You’re welcome to join me for Sunday brunch if you’re free!”
No matter how you choose to say no, there are a few tempting behaviors you should avoid:
1. Don’t be fake
Save options 2-5 for when you really mean it. A simple no is fine in most situations, so don’t feel obligated to offer a reason or helpful alternative unless you genuinely want to do so.
2. Don’t apologize
Saying no isn’t wrong, so there’s no need to apologize.
3. Don’t lie
It’s bad for you, and it’ll make you feel guilty.
4. Don’t be vague
Being polite doesn’t require you to give vague answers or avoid difficult topics. Be clear and make sure the other person comprehends your no.
5. Don’t give in
Some people don’t take no for an answer and are great at pestering and guilt-tripping others into submission. Don’t give in! If you know that you truly can’t or don’t want to commit, then no is your final answer.
Do you have any tips to add about saying no? Share them in the comments below!
READ NEXT: How having a terrible roommate taught me the importance of saying...
Get chiseled in your dorm room or at the office!
Ab Rollouts // To failure
Russian Twists // 25 reps
In & Outs // 25 reps
Plank // 1 minute
Chair Knee Tucks // 8 reps per side
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Check out our 7 tips on how to get and keep your abs!
Tip 1: Drink water!
Tip 2: Burn fat! Burn more calories than you consume
Tip 3: Chill with the alcohol
Tip 4: Eat smaller meals more frequently
Tip 5: Build muscle for a higher metabolism
Tip 6: Get your sleep
Tip 7: Be consistent with your healthy habits!
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Last year I embarked on a project to better understand why some black men treat black women poorly. I just didn’t understand why black men would further oppress their sisters. When I sat down to start my research, I found myself in the world of black feminism — a space I wasn’t sure I understood. But I was determined to learn. I went all the way back to the basics. I started cataloging feminist thinkpieces and resources from around the web in order to help me find my space in the world of black feminism specifically. I eventually became comfortable enough to write about some of my own experiences with intersectional feminism.
Feminism a wide-ranging topic with many facets, each of which has its own historical context and modern-day understanding. There’s a lot to take in! I’m certainly no expert, but having lots of resources on hand has been immensely helpful in my learning process.
If you’re a beginner like me and want to better understand intersectional feminism, here are some great resources you have to check out:
Things you can read
Whether you’re looking for some fast facts, quick reads or in-depth research, these websites are awesome spaces for gaining knowledge.
Wikipedia’s feminism pages (for those at the very beginning of their research): Feminism, Black feminism, Chicana feminism and Womanism. Be sure to check out the sources at the bottom of each article for the in-depth info.
#Solidarityisforwhitewomen: hashtag feminism on Twitter
Sesali B.’s trap feminism (and other feminist pieces)
The Genderbread Person
The Black Feminist eZine
Black Women’s Manifesto
Herstory: The Origins and Continued Relevancy of Black Feminist Thought in the United States
Finally, A Feminism 101 Blog
Bust (website and magazine)
Stanford Women's Community Center
Search "feminism" right here on Blavity!
Who Needs Feminism
Saved by the bell hooks
Feminist Lisa Frank
Black Feminist Killjoy
The Daily Feminist
Make Me a Sandwich B*tch
My Favorite F Word is Feminism
Things you can watch
The things you can watch to better understand feminism are limitless. Many movies, TV shows and other media might not initially seem to highlight feminism, but might have feminist undertones. The key is to watch anything and everything with a critical eye: How are women being represented? Are there problems with their presentation? Are patterns of representation emerging? Asking questions and analyzing what you watch through a feminist lens will take your understanding to the next level.
We should all be feminists by Chimamanda Ngozi Adichie
Confessions of a bad feminist by Roxane Gay
How to Date a Feminist
Jessica’s Feminized Atmosphere
Walk of No Shame with Amber Rose
The Fault in Our Schools
Amber Rose on It’s Not You, It’s Men
Spike Lee’s She's Gotta Have It
Diahann Carroll in Julia: A landmark role for black women in TV
John Singleton’s Boyz n the Hood and Baby Boy: Analyze for their representations of black women.
How to Get Away with Murder, Scandal and Grey’s Anatomy or any of your favorite shows: Analyze for their representations of women, particularly women of color.
And, if all else fails, there are women’s centers across the country just like Stanford Women's Community Center that you can go to for support services and advice. It’s easy to begin understanding feminism — all you really have to do is start immersing yourself in it.
What resources do you go to for feminist content? Share with us in the comments!
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Who is the beautifully melanated modeling goddess next to 56-year-old Nicola Griffin and cover girl Ashley Graham in Swimsuits for All's groundbreaking #SwimSexy Sports Illustrated ad? I'm glad you asked.
Born in London, England to Ghanaian parents, Philomena Kwao has been taking the modeling world by storm since being scouted through a UK modeling competition in 2012. Since then, Kwao has worked with international brands such as Torrid, Nordstrom, Lane Bryant and Evans.
Kwao not only brings much-needed diversity, but she isn't afraid to talk about it. Below are Kwao's thoughts on four ways that she is bringing diversity to the fashion world:
Although the modeling world at large has made strides to feature models of varying shades, Kwao tells Elle in a recent interview that skin tone diversity is one of the final frontiers in the plus-size modeling industry:
"I think that the plus-size industry has been great with size diversity, but it hasn't really been great for skin tone diversity. I still feel segregation along skin tone. There's not many models in the U.S. that have my depth, like, really dark skin, that are also plus size."
Kwao doesn't identify with labels such as 'plus-size' or 'curvy,' but she recognizes the importance of having size diversity in the media. When asked about the Swimsuits for All campaign, she responded:
"I want young girls to look at the campaign and see confidence," Kwao said, "We are bigger girls than the standard swimsuit models, but here we are wearing bikinis. We aren't covered up and we're happy. I'm especially excited for young black girls who are also curvier to see the campaign, as the fashion industry has been slow to showcase curvy models of color."
This is how we #SwimSexy. @swimsuitsforall @theashleygraham @nicolajgriffin
A video posted by Philomena Kwao (@philomenakwao) on Feb 9, 2016 at 10:09am PST
Kwao is known for her signature cropped natural hair, a rarity in the modeling world. When asked by Refinery 29 about what makes her stand out from other models, she replied:
"At first glance, I think my low cut definitely sets me apart from the other girls… How often do you see a plus model with no hair?"
Kwao has a refreshingly balanced view of what it means to be healthy, inside and out:
"I don't think about 'maintaining' my size, really, it's just about feeling great. I have a green juice every day because it makes me feel more awake; it makes my skin healthier. I try and work out as much as I can because when you exercise, it releases endorphins and makes you feel really good. I also make sure I schedule time with my friends, family, and loved ones because I realize that, as well as your physical well-being, you have to look out for your mental well-being too. We spend so much time worrying about the physical that we don't remember what's going on inside the mind, and the mind's really powerful."
Love this @carolsdaughter message ❤️❤️❤️ I am My Mother's Daughter, a branch on a tree of rich history and culture 😊 #ThePhiles #carolsdaughter #bornandmade #mymothersdaughter 📷 @michtakespics
A photo posted by Philomena Kwao (@philomenakwao) on Aug 28, 2015 at 3:21pm PDT
In addition to being an accomplished model, Kwao holds a master's degree in international health management. She is passionate about women's issues in West Africa and has recently served as a spokesperson for Women for Women International. She also runs a blog, The Philes, that gives sophisticated insight into her thoughts and everyday life.
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Imagine you’re 10 years old and you find out that your dad has been diagnosed with type-2 diabetes. You learn that it’s a potentially life-threatening disease, which runs in your family. Then you’re told that for the first time in two centuries, your generation probably won’t outlive their parents.
This would be enough to intimidate any child, but the news was no match for 10-year-old Haile Thomas and her family. They used the news as inspiration to change their lifestyles and successfully reverse Haile’s father’s diabetes. Since then, the now 15-year-old teen chef has dedicated her life to being a health advocate for youth. She uses her platform to advocate for children’s health and plant-based diets.
Haile’s resume is impressive, with accomplishments beyond those of folks three times her age. Here are just a few of the many hats she wears:
Haile is founder and executive director of the HAPPY Organization, which teaches basic cooking and nutrition to kids in Arizona. She founded the nonprofit when she was only 12! HAPPY’s mission is to engage, educate and inspire youth to embrace healthy habits and transform their lives by providing vital nutrition education, cooking, social and emotional programs. Programs such as HAPPY Chefs present 2nd-5th graders with fun, hands-on ways to interact with healthy foods.
Haile is a Jr. Chef Advisor for Hyatt Hotels, consulting on their 'For Kids By Kids' menu. She also appeared on Rachael vs. Guy: Kids Cook-Off when she was only 12 years old.
Haile has spoken at national health conferences and appeared in media such as O Magazine and The Dr. Oz show. Her gigs include prestigious venues such as the Healthy Lunchtime Challenge Kids State Dinner, Clinton Foundation Childhood Obesity Summit, and TEDxKids.
Haile runs a YouTube channel, Plant-Powered Haile, where she shares her vegan lifestyle with her subscribers.
If Haile’s spirit and drive are any indication, then Generation Z is prepared to take charge of the obesity crisis themselves and inspire a whole generation to embrace a healthier lifestyle.
Do you know any other teens who inspire you to live a better life? Tweet me or let me know in the comments below!
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Get to your local gym and get it in with this gym ab workout!
Get your sweat on in the gym with this ab circuit!
Bicycle Crunch // 30 reps
Ab Pulldowns // Reps vary - 3 sets
Oblique Raises // Reps vary - 3 sets
Dumbbell Knee Raises // Reps vary - 3 sets
Russian Twists // 20 reps - 2 sets
Ab Rollouts // To failure - 3 sets
Rep ranges for weighted exercises: 8-10 for building mass/size, 12-15 for toning. Set your weight accordingly so that you are tiring out by the last rep!
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