In the US, food waste is estimated at between 30-40% of our food supply, estimated at around 72 billion-133 billion pounds of wasted food each year, according to the USDA.

Rather than toss unsold breads, pastries, and produce to a dumpster, these chains and fine dining restaurants box them up for local nonprofits and those in need.

From the Michelin-starred, national restaurant chains to world-wide mega coffee shops that proliferate every street corner in America, check out these establishments that are committed to cut down on food waste by donating at the end of the day.

Le Bernardin is passionate about hunger.

Lauded as one of America’s best restaurants, New York City’s Michelin-starred Le Bernardin actually donates more than 40,000 pounds of food annually to City Harvest, the city’s largest food rescue organization, according to the team at Le Bernardin.

"Hunger is a cause I’m very passionate about. I feel I’ve been very lucky in my life and genuinely want to give back as much as I can to the community that has supported me for over the last 25 years," Le Bernardin’s celebrity chef Eric Ripert said in a statement to INSIDER.

Any leftover items from family meal get boxed up and go straight to shelters for ready-made meals that day, according to representatives at Le Bernardin. Often this includes chicken and rice, seafood stews, Bolognese and sides such as salads, potatoes, and grilled vegetables. They also send fresh vegetables as well as wide selection of bread and rolls each day.

Starbucks has donated over five million meals.

The giant coffee chain has equally giant goals: By 2020, they want to give away 50 million free meals, according to a representative. In partnership with Feeding America and City Harvest, Starbucks has been rescuing 100% of food available to donate from all of their US stores including breakfast sandwiches, paninis, Bistro Boxes and salads through Starbucks FoodShare. To date they have donated more than five million meals, according to Starbucks.

Pret A Manger has donated over 800,000 meals.

This US and UK sandwich ‘n’ salad chain donated over 800,000 meals to those in need in 2017. Every night after Pret closes shop, they gather and pack unsold sandwiches and salads. These are picked up by local food rescue organizations and taken to local shelters, soup kitchens, and food banks.

Paul Manafort, former chairman of the Trump campaign, is appearing in court this week as part of the first trial in the special counsel Robert Mueller's investigation into Russian interference in the 2016 US presidential election.

Since taking over the investigation last May, Mueller's team has charged four Americans once affiliated with Trump's campaign or administration, 13 Russian nationals, 12 Russian intelligence officers, three Russian companies, and two other people.

Here's everyone who's been charged in the Mueller probe so far:

SEE ALSO: Meet Robert Mueller, the former FBI director and tenacious investigator leading the Trump-Russia probe

DON'T MISS: What you need to know about Paul Manafort's high-stakes trial, from the prosecution's roadmap to Manafort's risky gamble

Paul Manafort, former Trump campaign chairman

Former Trump campaign chairman Paul Manafort surrendered to federal authorities on October 30, 2017, after he was indicted, along with his business associate Rick Gates, on 12 counts, including conspiracy against the US and money laundering.

Manafort, who pleaded not guilty, had been a key figure in Mueller's investigation.

He was forced to step down as Trump's campaign chairman in May 2016 after coming under fire for his connections to Russian oligarchs and his past lobbying efforts abroad.

Manafort was also associated with at least 15 bank accounts and 10 companies in Cyprus, dating back to 2007, NBC News reported in March, and the FBI has issued grand-jury subpoenas to several banks for Manafort's records.

To date, Manafort stands charged with 18 counts related to tax fraud, bank fraud, money laundering, failure to register as a foreign agent, and obstruction of justice.

The indictment says Manafort committed many of those crimes while working as an unregistered lobbyist in the US for the Ukrainian government and pro-Russia interests beginning in 2006.

His trial in the Eastern District of Virginia began on Tuesday.

Rick Gates, one of Manafort's business partners

In October 2017, Gates was indicted along with Manafort on 12 counts, including conspiracy against the US, making false statements, and failing to file reports of foreign bank and financial accounts. He at first pleaded not guilty on all counts.

Gates joined Trump election efforts in the spring of 2016, working as Manafort's deputy. He traveled with Trump and grew close with many top campaign officials.

After Manafort was ousted as Trump's campaign chief in August 2016, Gates continued working on behalf of the soon-to-be president, helping fundraise $25 million for the pro-Trump nonprofit America First Policies and working on Trump's inaugural committee. As Mueller's probe intensified in the early months of the Trump administration, Gates left the nonprofit altogether.

But as recently as June 2017, The Daily Beast reported that Gates was still visiting the White House and working under Tom Barrack, who has remained one of Trump's most trusted advisers.

Gates opted to take a plea deal in late February, pleading guilty to one charge of lying to investigators and one charge of conspiracy in exchange for becoming a cooperating witness in the Mueller probe. He will be testifying against Manafort as the prosecution's star witness in its case in Virginia.

George Papadopoulos, a former Trump campaign adviser

On the same day Mueller's office announced the indictments of Manafort and Gates, it was revealed that George Papadopoulos, a 30-year-old former Trump adviser, had pleaded guilty to lying to the FBI about his contacts with Russia.

According to documents that were unsealed by the Mueller investigation, Papadopoulos had made at least six attempts to set up a meeting between the Trump campaign and Russian representatives throughout the course of the 2016 presidential campaign, using a London-based professor named Joseph Mifsud and a female Russian national as conduits.

He was arrested October 5, 2017, and subsequently cooperated with Mueller's team.

Trump has described Papadopoulos as a low-level volunteer.

"Few people knew the young, low level volunteer named George, who has already proven to be a liar," Trump tweeted following news of the guilty plea. "Check the DEMS!"

The three Russian journalists who were killed in the Central African Republic (CAR) this week had arrived in the war-torn country to investigate the reported presence there of a shadowy Russian paramilitary force whose units are said to have fought in Ukraine and Syria.

Colleagues of Orkhan Dzhemal, Aleksandr Rastorguyev, and Kirill Radchenko say the trio were making a documentary about the private Russian military company Vagner, which French and Russian media reports had previously reported to be operating in the CAR.

CAR officials say the journalists were ambushed and killed by unidentified assailants.

The Russian government has never officially confirmed the presence of Vagner employees in the African country and denies that the firm's contractors act on Moscow's orders. The private military firm is reportedly controlled by Yevgeny Prigozhin, a longtime associate of Russian President Vladimir Putin, though Prigozhin has previously denied that he is linked to the company.

Here are five things you need to know about Russian military contractors working in the CAR.

SEE ALSO: 3 Russian journalists shooting a documentary on Russian mercenaries were reportedly just killed in the Central African Republic

SEE ALSO: 3 countries where Russia's shadowy Wagner Group mercenaries are known to operate

1. Why Are Russian Contractors There?

The Central African Republic, one of the world's poorest countries, has been subjected to a UN Security Council arms embargo since 2013, when an armed, mainly Muslim coalition known as Seleka seized power. Christian armed formations fought back, and the violence saw thousands killed and hundreds of thousands forced to flee their homes.

In 2016, Faustin-Archange Touadera was elected president of the CAR, but much of the country remains controlled by various armed formations, primarily ex-Seleka fighters and the Christian alliance known as Anti-balaka. The UN established a peacekeeping mission in the CAR in 2014.

In December 2017, Russia secured an exemption to the Security Council arms embargo, allowing Moscow to deliver arms and training for what a UN panel of experts describes as part of a multinational effort -- including the European Union Military Training Mission -- to boost the capabilities of the CAR's military and security forces.

"Our only request was that the Russian delegation submit additional information on the serial numbers of the weapons…so that we can track weapons going into CAR," AFP cited an unidentified U.S. official as saying at the time.

2. How Many Are There, And What Are They Doing?

In December, Russia notified the Security Council committee overseeing the CAR arms embargo of the involvement of 175 Russian "instructors" in a training mission, according to a report by a UN panel of experts issued last week. Of those personnel, 170 were identified as civilian instructors, while the remaining five were from the Russian military, the report says.

According to the panel, Russian instructors have been involved in a range of tasks, including: escorting convoys of building materials for hospitals; providing security for hospitals donated by Russia; and training police officers as a requirement for equipping them with Russian weapons.

The panel also said that a Russian national had been appointed as a national security adviser to Touadera and that the Russian is "engaging with armed groups" to discuss issues including "disarmament, demobilization and reintegration, national reconciliation," and the sharing of revenue derived from the exploitation of natural resources.

In June, two government soldiers and one Russian instructor were wounded in an attack by militia fighters while traveling to the south of the country, the panel said.

3. Why Is Vagner Said To Be Operating In The CAR?

Several media reports over the past year have indicated that Vagner contractors may be working in the CAR. In March, a reporter for the Russian news site Znak.com visited a facility reportedly operated by Vagner outside the southern Russian city of Krasnodar. The reporter cited a military veteran who lives in the town where the facility is located as saying that Vagner mercenaries were set to be sent "to Africa" for a "training" mission.

Two weeks later, the Russian Foreign Ministry publicly discussed the 175 Russian "instructors," saying they had been sent to the CAR in "late January-early February," but without indicating whether the civilian personnel were employees of Vagner or another military contractor.

The Russian investigative journalism news site The Bell in June cited an unidentified source as saying that Vagner employees were training CAR forces. And last month, Yevgeny Shabayev, a leader of a Cossack organization who says he visited Vagner fighters injured in a deadly February clash with U.S. forces in Syria, published a letter stating that the firm's forces had served in the CAR and "an array of other African and Arab countries."

An editor at the Investigation Control Center, the outlet funded by billionaire Kremlin foe Mikhail Khodorkovsky that financed the investigation conducted by the three journalists killed in the CAR, said on August 1 that the team had reached the facility where they believed Vagner operatives were stationed but were told they needed accreditation from the country's Defense Ministry.

Reality TV is known for making stars, but some people who have had their own shows were already a celebrity in the first place. Of course, shows like "Keeping Up With The Kardashians" and "Vanderpump Rules" have definitely made their permanent marks on pop culture, but long before Kris Jenner and her kids were commanding the E! airwaves, plenty of celebrities were spending good portions of their lives being followed around by cameras.

Here are six celebrities you forgot had reality shows.

Jessica Simpson and then-husband Nick Lachey had their own show.

Back in 2003, Jessica Simpson and then-husband Nick Lachey had their own reality show on MTV, "Newlyweds: Nick and Jessica." It followed their marriage and music careers for three seasons, and it included so many hilarious moments, like when Simpson was confused about whether or not she was eating tuna or chicken.

Unfortunately, they got divorced in 2005, less than a year after the show ended.

Viewers got to see Ashlee Simpson's music career take off on her reality show.

Much like her big sister, Ashlee Simpson also had her own MTV show in the early 2000s. Two seasons long, the simply titled "Ashlee Simpson Show" introduced the world to Simpson and her music career as she released her first album, "Autobiography".

On the show, she struggled with acid reflux making it hard for her to sing, and we saw plenty of her relationship with her boyfriend at the time, Ryan Cabrera.

Britney Spears had a brief reality tv stint.

As hard as it is to believe, yes, Britney Spears once had her own show — and it was pretty weird. "Britney and Kevin: Chaotic" only lasted for five episodes, which aired on UPN in 2005. It followed the early days of her ill-fated marriage to Kevin Federline.

Unfortunately, it got horrible reviews from magazines like Entertainment Weekly.

The Insider Picks team writes about stuff we think you'll like. Business Insider may receive a commission from The Points Guy Affiliate Network.

The Insider Pick:

• Chase is a big player in the credit card rewards and benefits space. Regardless of which card you choose, you'll gain access to plenty of perks and benefits. We break down which card is best for different people's needs.

• The Chase Sapphire Reserve is the best Chase card you can have with its generous sign-up bonus, travel rewards, and points system.

Credit card rewards points and frequent flyer miles can be incredibly useful, no matter what kinds of points you earn or what you eventually choose to do with them. While there are a few different types of points, you benefit regardless of which kind your card earns by collecting a rebate on your everyday spending — as long as you practice financial discipline and pay off your statement in full each month.

Aside from rewards, a lot of credit cards come with perks, benefits, and complimentary services that can be extraordinarily useful and valuable. Think airport lounge access, roadside assistance, free primary rental car insurance, purchase protections, and more.

Over the past few years, Chase has become a powerhouse in the credit card rewards and benefits space, growing its Ultimate Rewards program with the lucrative Sapphire Preferred card, and then launching the premium Sapphire Reserve in 2016 with a massive introductory sign-up bonus of 100,000 Ultimate Rewards points.

While that bonus has since dropped, the card remains a powerhouse of value, and the Ultimate Rewards program is fiercely competitive, with a ton of different ways to redeem points and a number of different cards available with varied benefits

If you're looking for a new Chase card to boost your stores of Ultimate Rewards points, or you're interested in getting access to new benefits or perks, it might be worth opening a new Chase card — just make sure that you know how opening a new card for the sign-up bonus or benefits can affect your credit.

Take a look below at our choices of the best available Chase cards, including our overall winner, the Chase Sapphire Reserve.

Keep in mind that, unless it's otherwise noted in the card description, we're focusing on benefits, perks, and rewards that make these cards great options, not things like interest rates and late fees, which can far outweigh the value of any rewards.

When you're working to earn credit-card rewards, it's important to practice financial discipline, like paying your balances off in full each month, making payments on time, and not spending more than you can afford to pay back — or spending more than you would otherwise. Basically, with a few rare exceptions, you should treat your credit card like a debit card.

Here are our top picks for the best Chase cards:

• Best overall: Chase Sapphire Reserve
• Best with a lower annual fee: Chase Sapphire Preferred
• Best for everyday spending: Chase Freedom Unlimited
• Best for small businesses, freelancers, and side-gigs: Chase Ink Business Preferred
• Best for bonuses: Chase Freedom

Read on in the slides below to see which Chase card is right for you.

The best Chase card overall

Why you'll love it: The Chase Sapphire Reserve makes it easy to earn rewards for travel and more with a great sign-up bonus and a lucrative points-earning scheme.

Sign-up Bonus: 50,000 points (after spending $4,000 in the first three months)

Not only is the Sapphire Reserve our favorite Chase card — it's our pick for the best rewards credit card overall.

The best Chase card with a lower annual fee

Why you'll love it: Chase Sapphire Preferred has a lower annual fee than the Sapphire Reserve and it's easy to rack up points.

Sign-up Bonus: 50,000 points (after spending $4,000 in the first three months)

The Reserve's older sibling, the Sapphire Preferred offers a number of similar features and an identical sign-up bonus for a lower annual fee. The card earns two times the Ultimate Rewards points instead of the Reserve's three times the points on dining and travel, and one times the points on everything else.

Points are worth a lower 1.25¢ on travel booked through Chase, but can still be transferred to frequent flyer and hotel loyalty programs. There's no annual travel credit, but there's still car rental primary coverage, as well as slightly less-generous trip delay coverage and purchase protection. The annual fee is a more manageable $95, and it's waived the first year.

While the Sapphire Preferred was the all-around best card for a long time, the Sapphire Reserve has made it a harder choice. While the Preferred earns fewer points on bonus spending categories than the Reserve, and the value of the points on travel booked through Chase is less.

The no-hassle travel credit on the Sapphire Reserve makes the annual fee on that card effectively $150 (accounting for the $300 you get back through the credit), so — depending on your spending habits — it can be worth paying more up front for the Sapphire Reserve.

Pros: Good sign-up bonus, transferable points, travel perks, lower annual fee than the Sapphire Reserve card (and it's waived the first year)

Cons: Lower point value when purchasing travel through Chase, no annual travel credit, earns points more slowly than the Sapphire Reserve

Click here to learn more about the Chase Sapphire Preferred from Insider Picks' partner: The Points Guy.

The best Chase card for everyday spending

Why you'll love it: Chase Freedom Unlimited helps you earn points for normal purchases and get cash back with no annual fee.

Sign-up Bonus: 15,000 points or $150 cash back (after spending $500 in the first three months)

If you already have the Sapphire Reserve or the Preferred and are saving your points for something, the Freedom Unlimited can give your balance a nice boost. While Chase markets the card as "cash back," it actually earns Ultimate Rewards points that you can redeem for cash (1 point = 1¢).

If you have a premium card like the Sapphire Reserve, you can pool your points from the two cards. The Freedom Unlimited earns 1.5 points per dollar spent, so paired with a Sapphire Reserve, it's a great card to use for purchases that aren't made on travel expenses or dining.

Best of all, the card has no annual fee and often has 0% APR for the first 15 months on purchases and balance transfers. After that, there's a 16.74%–25.49% variable APR. If you have a major purchase ahead of you, that introductory offer can be useful.

The Chase Freedom Unlimited is a fantastic all-around card. However, to get the most value when it's time to spend your points, you need the Sapphire Reserve or Preferred card, too, so you can pool your points. Otherwise, points are only worth 1¢ each no matter how you use them and they can't be transferred to airline or hotel partners.

Pros: Decent sign-up bonus, earn points on regular purchases, no annual fee, zero percent APR for first 15 months (and a 16.74%–25.49% variable APR after that)

Cons: One point only equals one cent for cash back, to get a better value you'll need to pair it with a premium Sapphire card

Click here to learn more about the Chase Freedom Unlimited from Insider Picks' partner: The Points Guy.

A few months back, I made a major life change: I've been using Apple Music for about two years, but decided to make the switch to Spotify's premium service. 

It wasn't because I found an issue with Apple Music, but because I bought a few Google Home Mini devices for my new apartment. Apple Music doesn't work on any Google Home, or the Amazon Echo, for that matter — you need an Apple HomePod if you want an Apple Music-compatible smart speaker.

Google's smart speakers do allow you to play music from Apple Music, just as you would with a Bluetooth speaker — by pairing your phone and controlling everything on there. 

But if I was going to spend the money on Google Home Minis — which cost $50 apiece or $78 if you buy two, which I did — I wanted to get my money's worth. Plus, I've been using a Google Home Max at my house for the last six months. Altogether, I currently have a nice little Google Home ecosystem, and I wanted to get the most out of it. 

I naively thought that making the switch would be an easy one. Both apps offer access to a massive music library, provide personalized, curated playlists, and allow you to do things like listen to podcasts and radio. While Apple Music has gotten a few artist exclusives in the past, both apps currently offer most of the music I want to listen to. 

Now, two months into using Spotify, I'm longing for my old life as an Apple Music user. 

My issues with Spotify center around my personal preferences, and they're extremely specific to the way I use the app. Still, I can't help feeling like Spotify just isn't the app for me. 

Here are five reasons why:

SEE ALSO: We compared Google News and Apple's built-in News app for the iPhone to see which one is better — and there's a clear winner

First and foremost, I'm not really a "dark mode" kind of gal.

Whenever possible, I like to leave my apps set to light mode — somehow, my brain seems to comprehend a white background better than a black one. Whenever I look at content on a black background, it's confusing for me and I have trouble knowing what to look at first.

But Spotify is only available with a black background, and that has been the No. 1 issue for me. Of course, the reverse could be true for people who prefer a dark mode, since Apple Music is only available with a white background. 

In general, I find that the interface is busier and more difficult to navigate than Apple Music.

Maybe it's Apple Music's big, bubbly headings and extra-large font, but I find the app more appealing and easier to use than Spotify. 

Don't get me wrong, Spotify is a beautiful app, particularly when it comes to the playlist covers. But it also feels cluttered and over-designed to my eye — the font is too small, and there are too many icons for my taste. 

When I was an Apple Music user, I felt as though I most often just scrolled up and down, or Force Touched on a song or album to pull up a menu of options. On Spotify, there are so many carousels and menus that I feel like I'm constantly swiping vertically, then horizontally, then vertically again every time I navigate the app. 

Of course, this is all about personal preference, and I've realized that I prefer a cleaner, more minimalist app.

My downloaded music isn't all stored in one place on Spotify.

I don't have an unlimited data plan, and I spend a good portion of my life underground on the subway. Therefore, being able to download music is very important to me — as is being able to easily access that downloaded music. 

While Apple Music makes that incredibly easy, Spotify...doesn't. Apple Music has a separate tab that houses all of the music you already have downloaded, while Spotify just mixes it in with the rest of your library.

Not only that, but the app places all this other stuff ahead of your list of music, like tabs for podcasts (I don't listen to them) and videos (I don't watch them on Spotify). Despite all those tabs, Spotify strangely doesn't have a "Downloaded Music" tab, and that's all I really want.

I should point out that if you click on the "Songs" tab, you should see your downloaded songs there. However, they're not organized by album like on Apple Music, they're just displayed in a long list. And for me, a few non-downloaded songs snuck in there as well.  

Tina Boyadjieva has held lots of babies along her travels.

In partnership with Lansinoh, a company that manufactures breastfeeding pumps and other baby supplies, Boyadjieva photographed 65 nursing mothers in 18 different countries for a celebratory campaign in honor of National Breastfeeding Month.

"The biggest compliment was if the mom let me hold her child," Boyadjieva said in a statement to INSIDER. "I held almost all of the 65 babies, and some even wanted to take photos of me with their children."

Here are 18 photos documenting how parents breastfeed their children around the world. Photo captions from Lansinoh have been condensed and edited for clarity.

Kenya

"Loolei is a second wife and she has a wonderful relationship with the other wife of her husband. Their children are the same age. As a Maasai woman, her normal day includes making beaded necklaces, preparing food for the children, and maintaining the house while her husband is with the cattle."

Mexico

"Tina spent an entire morning speaking with Hilda and her aunt, who sells textiles at the main square, until they were comfortable with her and trusted her with taking the photos.  Tina wanted to capture the rich and amazing indigenous culture of Oaxaca and shot Hilda in her traditional outfit in front of the main cathedral surrounded by the agave plants used to make the famous local mezcal."

Argentina

"The location where we shot was selected on purpose, an old classic Argentine café, which was a very 'machista' place up until recently. While taking the photographs, other moms in the café noticed us and inquired about the campaign, being visibly proud and supportive of the place we chose and purpose of the shoot."

• High-paying jobs are widely coveted, to say the least.
• It's not surprising that occupations that promise big paychecks attract a ton of competition.
• Glassdoor recently ranked a number of hard-to-get jobs with six-figure salaries.
• So if you apply to one of these roles, be prepared to bring your A game.

High-paying jobs are highly sought after. So it's not hard to believe that the competition for particularly lucrative gigs can get pretty fierce.

Job site Glassdoor recently compiled a list of some of the most sought-after jobs that earn high salaries. To find these competitive jobs, Glassdoor combed its database of job titles that received more than 30 salary reports from US employees and have at least 1,000 active job openings.

For this list, jobs are considered competitive whenever there are more job candidates than there are open positions. Each of the jobs on the list had an average of at least three applicants per job opening. 

Here are a number of six-figure jobs that just about everyone's after:

SEE ALSO: The highest-paying jobs in finance, according to LinkedIn

DON'T MISS: 16 high-paying jobs that saw some of the biggest pay raises over the past 12 months

SEE ALSO: The 15 highest-paying jobs in the US, according to LinkedIn

Data engineer

Median base salary: $100,000

Number of job openings: 2,572

Ratio of people who applied per job opening: 3.06

Software engineer

Median base salary: $103,000

Number of job openings: 24,743

Ratio of people who applied per job opening: 4.65

Management consultant

Median base salary: $110,000

Number of job openings: 1,055

Ratio of people who applied per job opening: 2.07

To anyone uninitiated, anal sex can be one of the most confusing sex acts out there.

But anal play is becoming less taboo across many demographics. Things like anilingus (oral action in and around the anus) to pegging (using a sex toy to penetrate someone's anus) have been represented on shows like "Girls" and "Broad City." And, according to a 2011 report from the Centers for Disease Control and Prevention (CDC), 44 percent of straight men and 36 percent of straight women said they'd had anal sex at some point in their lives. 

These things may or may not change your personal opinion on anal sex. But, either way, it can't hurt to understand it a little better.

To help with that, INSIDER asked sex expert and relationship coach Lia Holmgren and Daniel Saynt, founder of The New Society for Wellness, a millennial members club that hosts sexual education workshops, to address all of the questions you have — and maybe a few more — about anal sex.

1. Does anal sex always hurt?

If done properly, anal sex should be more pleasurable than painful. But in order to achieve this, there needs to be some careful preparation leading up to the act.

"The anus needs to be carefully trained, starting with fingers, smaller butt plugs, and dildos before you can insert a penis or a big dildo," Holmgren told INSIDER.

You will also need to have some lube close by because the anus doesn't produce the lubrication needed to make penetration comfortable.

"The best rule is, take your time and use lots of lube," Holmgren told INSIDER. "If you are trying with a trusted partner, and you don't need to use condoms, you can do it with any sort of lubricant from water-based to oils. If you need to use condoms, only use water-based lubricants that won't destroy the condoms. "

2. Will anal make you poop?

Short answer? Yes. But not always — and there are some things you can do to prevent it.

"Our bum is a place where the poop comes out and if we choose to put something up there, yes, sometimes anal sex can make you poop," Holmgren told INSIDER. "Know that some days are better than others to try anal sex."

To prevent unwanted bowel movements during anal, Holmgren recommends avoiding spicy food and ensuring you poop at some point during the day before sex happens. If you're feeling constipated, you might want to pass on anal that day, because anal play could stimulate a bowel movement.

Still, no matter how well you prepare, anal might feel a little odd the first few times you try it.

"When there is something entering your anus through an anal sphincter, it feels similarly as when something goes out through the same sphincter," Holmgren told INSIDER. "Don't let it confuse you and try to focus more on the pleasure. Have an open communication with your partner and if you feel like you may have a bowel movement during sex, slowly pull out and go to the bathroom."

In the end, sex can be pretty messy, so anal might be messy too. If you're uncomfortable with this, you can keep a towel or some post-play wipes on hand, or just plan on hopping in the shower when you're done.

3. Does anal feel good for people with vaginas?

Many people with vaginas find anal sex pleasurable — but why?

"Not only there are tons of nerve endings in the anal canal which aren't present in [the] vagina, but you can also orgasm through the indirect stimulation of [the] clitoris," Holmgren told INSIDER. "This little organ is shaped like a wishbone, and you can only see the little part on the outside, but the two long legs extend all the way down to our anus in some women."

The shape of the clitoris can also help some people attain the mythical G-spot orgasm through anal penetration. So as long as you're going safely and slowly into anal sex, your chances of it feeling great are pretty high.

• Princess Beatrice is eighth in line for the British throne.
• She wears incredible fascinators and vacations with celebrities like Karlie Kloss and Ellie Goulding.
• She can also be spotted at events with the royal family.

Princess Beatrice is what's known as a "blood princess"— born into her royal title. Unlike Kate Middleton and Meghan Markle who married into the royal family, Beatrice and her sister Princess Eugenie are Queen Elizabeth's grandchildren, and thus in line for the throne.

Besides being a fixture at royal events, Princess Beatrice works in New York City, vacations with celebrities like Karlie Kloss and Ellie Goulding, and wears incredible fascinators.

Here's a glimpse into Princess Beatrice's royal life.

Princess Beatrice is the daughter of Prince Andrew, Duke of York, and Sarah, Duchess of York.

She's Queen Elizabeth's fifth grandchild.

That makes her eighth in line to the throne.

She's the second woman in the line of succession. Princess Charlotte is the first.

She can usually be spotted along with other members of the royal family at ceremonial events like Trooping the Colour.

Princess Beatrice attends Trooping the Colour, a celebration of the queen's birthday, in 2018.

Cutting out added sugar from your diet is never a bad thing. Aside from the positive physical effects it will have on your body — weight loss, better skin, mental clarity— your teeth will thank you, too. Of course, this is not news. Ever since childhood, we are told that too much candy will rot your teeth. But, less tooth decay is not the only benefit for your mouth.

INSIDER spoke with Dr. Jared Shulman, D.M.D, a South Florida based dentist at the Coral Springs Dental Center, who shared some interesting facts about how beneficial cutting added sugars truly is for your mouth.

Here are five ways cutting sugar will improve your oral health.

You’ll experience less tooth decay.

"We all have bacteria in our mouths, that’s unavoidable," Dr. Shulman said. "But, when we eat sugar we’re basically feeding that bacteria which mixes with the sugar and produces acid which rots our teeth."

Dr. Shulman explained that it’s not necessarily about how much sugar you’re consuming but at what speed you’re consuming it at. "If you sip on a 12 oz. can of soda for an hour, that is much worse than just chugging a 2-liter bottle in a minute," he shared. "The longer the teeth are exposed to the sugar, the more time the bacteria in your mouth has to create the acid and rot your teeth."

Your overall health could improve.

Less tooth decay means less chance of getting cavities which can lead to tooth loss. Dr. Shulman said this will be beneficial to your overall health as well. "There have been many studies linking oral hygiene to heart health, so if you keep your mouth in good shape, your body will reap the benefits, as well," he explained.

A 2017 study showed a link between gum disease and your risk level for getting heart disease. Your mouth is like the gateway into your body, so think about what foods you’re putting in there and how they’ll affect you.  

You’ll likely have less tooth discoloration.

"Sugar can cause cavities, which can turn your teeth black," Dr. Shulman said. "This isn’t the same as tooth stain, which can come from coffee or tea, but it’s discoloration nonetheless."

If you keep your mouth clean and as cavity-free as possible, you won’t have to worry about your teeth turning strange colors from decay and cavities.

Traveling in the US and "travelling" in the UK are two vastly different ventures, and in more ways than just driving on opposite sides of the road.

While not many US citizens travel internationally compared to their UK counterparts — about 42% of Americans have passports, compared to 76% of British citizens— even domestic journeys come with their variations. From cars and trains to buses and planes, people in both places have preferred methods of getting around, as well as preferred places to get to.

Below are eight of the surprising ways that traveling differs across the pond.

In the UK, people will complain that a one-hour drive is too far.

There’s a major difference in driving habits between the US and the UK. In the US, driving six hours to vacation is considered easy; in the UK, even a one-hour drive is seen as exhausting.

It all boils down to the size of the two nations. To drive from the top to the bottom of England takes just under 10 hours, so one hour seems like a relatively long time. In the US, it takes 14 hours to drive across Texas alone, so six hours in the car is a relatively quick journey.

Many UK citizens use trains to travel domestically ...

Because the island of Great Britain is so small, it’s common and relatively inexpensive to get around by train. To go from Edinburgh, the capital of Scotland, all the way down to London is only about a four-and-a-half hour journey by train, and even the ferry required to cross over to Northern Ireland is included in the price of a train ticket.

... while US citizens generally use planes to get around at home.

Although there are some beautiful rail routes available in North America, traveling by train isn’t quite as common in the states as in the UK. When traveling domestically, citizens generally use planes to get from city to city. This is likely due to the massive size of the US, which is also reflected in ticket cost: a $352 average for domestic travel.

Whether you’re vegan and looking for something tasty to make or simply in the mood to try out a new recipe, these chocolate desserts are sure to win over any sweet-tooth.

Sometimes finding desserts to eat within dietary restrictions can be difficult as Ciara Applebaum learned when she tried eating vegan for a week. But when you turn to the kitchen and bake something it’s easy to make a delicious dessert.

Try out a simple five-ingredient no-bake pie that’s great for summer or go all-in with a decadent cake layered with nut butter frosting. We rounded up some of the most scrumptious vegan desserts. 

Vegan chocolate peanut butter cake will satisfy your cravings.

Some would argue that there’s nothing better than a slice of cake. Whether you’re celebrating a birthday or just looking for a challenge in the kitchen, this dense chocolate cake from Vegan Richa is sure to hit the spot. Between each layer is a smooth chocolate nut butter ganache. It’s so good you might need to have a slice for dessert and for breakfast the next morning.

This vegan almond candy bar tastes just like the real thing.

Made with just five ingredients, these candy bars from Beaming Baker have the same flavor and texture as almond candy bars but with all vegan ingredients. Their grab-and-go size makes for great mid-day treats. Plus, make them on the weekend and store them for up to a week.

This vegan oatmeal s’mores cookie skillet is perfect for summer.

Summer is here (and going quickly) which means time to enjoy one of the most iconic summer desserts, the s’mores. This sweet skillet from Vegan Chickpea takes a fun twist on the s’more dessert by combining it with another classic, the oatmeal cookie. Use graham crackers to scoop up bites of the melted chocolatey goodness or dig in with a fork. This recipe is great for groups.

Independent Sen. Bernie Sanders Vermont remains the most popular senator in the country, according to a new poll from Morning Consult. The former Democratic presidential candidate earned 63% of support from Vermont voters.

Meanwhile, Senate Majority Leader Mitch McConnell is the most unpopular senator in the country. The senior Kentucky senator earned only 30% approval from voters in the Bluegrass State.

The Morning Consult rankings are based on a survey of more than 330,000 registered voters between April 1 and June 30.

The five least and five most popular senators are:

SEE ALSO: Here's an evolving count of which senators are voting for Trump's Supreme Court pick

SEE ALSO: Here's the salary of every governor in the United States

LEAST POPULAR: 1. Kentucky Republican Mitch McConnell

Approve: 30%

Disapprove: 56%

2. Arizona Republican Jeff Flake

Approve: 30%

Disapprove: 51%

3. Arizona Republican John McCain

Approve: 42%

Disapprove: 46%

The Insider Picks team writes about stuff we think you'll like. Business Insider has affiliate partnerships, so we get a share of the revenue from your purchase.

Outdoor adventurers and fitness fanatics alike know how expensive it can be to gear up for certain activities. Luckily, Backcountry just launched its huge semi-annual sale and items from some of the biggest names in outdoor and athletic gear are at significantly lower prices. 

Now through August 23, you can save up to 50% on select outdoor gear and apparel for men, women, and kids.

From fleece jackets and windbreakers to boardshorts and wetsuits, the Backcountry semi-annual sale has everything you could possibly need for your next outdoor adventure. Select items from brands like Patagonia, The North Face, Marmot, Big Agnes, and more are heavily discounted. 

To make shopping a bit easier for you, we rounded up 20 of the best deals on gear and apparel. Check them out, below.

Shop the Backcountry semi-annual sale now

• Men's deals
• Women's deals
• Kids' deals
• Hiking and Camping gear deals
• Climbing gear deals
• Travel gear deals

Men's Patagonia Lightweight Synchilla Snap-T Fleece Pullover

Men's Patagonia Lightweight Synchilla Snap-T Fleece Pullover, $83.30 (Originally $119) [You save 30%]

Women's Patagonia Re-Tool Snap-T Fleece Pullover

Women's Patagonia Re-Tool Snap-T Fleece Pullover, $83.30 (Originally $119) [You save 30%]

Men's The North Face Mountain Sweatshirt Full-Zip Hoodie

Men's The North Face Mountain Sweatshirt Full-Zip Hoodie, $89.37 (Originally $148.95) [You save 40%]

Your skin is your body’s largest and most visible organ. Most of us assume that what we apply to our skin is the only way we can perfect it. Not so. While a proper skin-care regimen is most definitely important, the environment and some other surprising factors also play a major role in our skin’s appearance and how it ages.  

So when your creams, lotions, and potions aren’t giving you a luminous, glass-like complexion, check out these tips to achieve perfection without touching your skin at all.

Crank up the humidifier.

Some evidence suggests that increasing the humidity can help alleviate existing skin conditions, such as eczema and dry skin.

"Keeping a humidifier in your room helps to keep skin hydrated. At night, the skin is in repairing mode and can tolerate deeper hydration and thicker formulas," Dr. Paul Jarrod Frank cosmetic dermatologist and founder of PFRANKMD Skin Salon, told INSIDER.

Sleep on your back.

Believe it or not, the way you sleep does have an effect on the smoothness of your skin.

"Sleeping on your side presses your cheek into the pillow and causes the skin on your chest to be scrunched, creating new or reinforcing existing wrinkles. Train yourself to sleep on your back as much as you can – it will keep skin as flat as possible," said board certified dermatologist Dr. Joel Schlessinger.

Sleep on silk or bamboo pillow cases.

Who hasn’t woken up with lines and creases running down the side of their face aka "sleep wrinkles?" You can fix this easily by ditching your cotton sheets for silk or bamboo ASAP.

On Sunday, hundreds of children competed in the 34th annual Wanpaku sumo wrestling tournament.

Open to students in fourth through sixth grade, the competition was held at the Ryogoku Kokugikan arena in Tokyo, Japan.

See 11 captivating shots of the event below, captured by Reuters photographer Kim Kyung-Hoon.

About 300 fourth, fifth, and sixth graders competed in the tournament this year.

In a 2015 report, the Washington Post observed that participation in the tournament, including preliminary matches, had dropped to 33,000 competitors in 2014, down from 70,000 in 1994.

According to JCI Tokyo, one of the event's organizers, approximately 40,000 young wrestlers competed in qualifying conferences throughout Japan before Sunday's tournament this year.

Competitors begin the match in the center of the ring.

A wrestler wins the match when he pushes his opponent out of the ring, or when his opponent touches the sand with any part of his body other than his feet.

There are various techniques sumo wrestlers can use.

According to USA Sumo, wrestlers can push, thrust, throw, lift, and force their opponents out of the ring or toward the ground.

No one begins a relationship expecting that their partner will cheat on them. Everyone wants to think the best of the person they love, so discovering that your partner has been unfaithful can feel like a life-shattering event.  

If you suspect or have proof that your partner has cheated on you, it’s not always clear what to do next. How do you confront your partner about cheating? What should a conversation about infidelity look like? What if you want to stay together?

Besides throwing all their clothes on the lawn, there are ways of having that difficult conversation that minimizes the heartbreak for both parties and possibly even facilitate a way forward.

First, take a deep breath and evaluate the information you have.

If you’ve been the victim of cheating in the past, it’s easy to see infidelity in every hour that your partner works late or each time that their phone lights up with a number you don’t recognize.

Do you have proof that your partner cheated? Without proof, you’re relying on your partner’s sense of honesty and openness to get the truth. If your partner is actually having an illicit affair, honesty and openness are clearly not priorities for them.

"Without proof, you will look (or be treated) like a distrusting fool at best and, at worst, you will ensure that your cheating partner learns to cover their tracks better," relationship therapist Sheri Meyers toldHuffPost.

If you do have proof in the form of emails, texts, panties, or eyewitness accounts from trusted friends or family, then you should start thinking about a confrontation.

Ask yourself what kind of outcome you want.

Once you feel confident that you do want to confront your partner, try to figure out what you’d like the outcome of that confrontation to be.

Do you want to stay together? If so, what would that look like? What steps do you both need to take to heal? How do you think your partner could win back your trust?

Do you want to break up? If so, how should you handle telling the kids? Who needs to move out? Do you have financial assets to divide? What about pets?

Sometimes you don’t know what you want. Depending on how much information you have about the infidelity, you might not feel you have all the facts necessary to begin to think about the future or end of the relationship.

"You might say, ‘I have to talk to him/her in order to get clarity. I don’t know what I want.’ If this is the case, then what you want is to gather information so you can decide what you want to do," marriage and family therapist Robert C. Jameson toldHuffPost.

Figure out what details you want to know and what details you don’t.

Some people feel ravenous for information when they find out their partner has cheated on them. They want to know names, addresses, dates, and the intimate details of specific encounters.

Others don’t want all that information. Having details can make it easier to form a mental image of your partner cheating, which can exacerbate feelings of pain and anger.

Decide what you want to know and what you don’t. Sit down with a pen and paper and literally write out the questions you have, as you might not remember them during what is sure to be an emotional conversation.

I shudder to think where I would be in life if it were not for my smartphone note-taking apps.

Surely, I would have forgotten hundreds of tasks over the years, misplaced hundreds of paper shopping lists, or lost hours-worth of notes taken at work. All those brilliant screenplay ideas that I've had while riding the bus or at the gym or somewhere else where I couldn't easily get to a more traditional word processor would be simply gone forever, if it were not for my note taking apps. 

There are tons of generic note taking apps for iPhone on the app store, and they're all pretty good at the basics. However, I've been using Apple's built-in Notes app, Google Keep, and Evernote for a long time now, and have found that these three stand above the rest, each for unique reasons. 

And while I've tried (more than once) to consolidate my usage to a single app, I've found that each of these meets a specific need in its own way, and I truly do rely on all three for nearly everyday use. 

Rather than arguing that one should be the ubiquitous note-taking solution, I've pitted these three apps against each other, identified each of their strengths and weaknesses, and identified which you should use based on which kind of notes you're taking.

Check it out:

SEE ALSO: We compared Google Calendar and Apple's built-in calendar app for the iPhone — and the winner is clear

COST: Luckily, all three of these apps have a free version for iPhone.

Apple's Notes app comes pre-installed with every iOS and OS device. So if you use an iPhone, congratulations! You're already a third of the way there.

Google Keep can be downloaded from the app store for free on iOS mobile devices, and a desktop version can be installed as an extension of Google Chrome, also for free.

Evernote has a free mobile and desktop version for Apple devices, but reserves several features and extras for premium (paid tier) customers.

For $7.99 a month (or $69.99 a year) premium users unlock the ability to access their notes offline, store emails inside the app, use keyword search on uploaded documents and attachments, annotate PDFs, and scan business cards. 

Meghan Markle's wardrobe is probably one of the most enviable in the world right now. While a few of her looks have been custom-made designs with no official price tags attached, she has worn a few outfits with retail prices ranging from surprisingly affordable to extra extravagant.

Though much has been made of the price of Markle's wardrobe, it's not quite as shocking when you consider her successful acting career and the wardrobe fund she now reportedly has access to as a member of the royal family. Much like Kate Middleton before her, Markle has debuted quite a few extravagantly priced outfits as she builds her royal wardrobe.

Here are 15 of her most expensive outfits so far.

The most expensive outfit in Markle's wardrobe so far is of course her stunning Givenchy wedding dress.

Vanity Fair reported that the Clare Waight Keller design cost close to $265,000.

Her reception dress following the wedding almost stole the show with its elegant design.

According to estimates from Entertainment Tonight, the chic dress cost more than $157,000.

For her official engagement photo released in December 2017, Markle chose a design by Ralph & Russo that reportedly cost $75,000.

The dress caused a bit of controversy for its slightly sheer design.