The 3 Best Ways to Triple Your Energy

Everyone wants to have more energy– energy to spend with the kids, energy to really kick it up a notch at the gym, energy to pursue hobbies, spend time with loved ones, and enjoy making the most of our free time.  The truth is that after a full day of work, caring for our families,and maintaining the basics of our lives to fully function, like laundry, errands, and cooking, most of us are worn out.  Try these 4 tips to triple your energy levels and get the most out of your life!

» Show more

 

Triple up on the basics for triple the energy.

You know that it’s important to get enough sleep, drink enough water, and eat properly.  It’s common sense, and it’s constantly tossed at us as if it were life-altering advice, but here’s the thing:  it’s good advice.  Some of the best advice, actually!  Try making a serious effort to get enough water and sleep every single day for a month, and in that amount of time, try your best to eat clean (or cleanish if that’s all you can manage)– that might mean doing some meal prep, planning for your day’s snacks before leaving the house, downloading a water-tracking app, and setting alarms to tell you when you have to be in bed, but give it an honest shot for a month.  When your body is getting the proper amount of sleep, the proper amount of hydration, and the proper amount of nutrients it needs to function, you’ll feel younger, more energetic, less tired, and happier!  Triple your energy by giving your body the full ingredients list that it needs.

Find out what’s slowing you down.

It might sound dramatic, but getting an allergy test could reveal some interesting information that you might not otherwise know.  Many people with light to moderate allergies experience chronic fatigue caused by their allergies, and many of these people didn’t know that this was an allergy symptom.  We always thing of allergic reactions as anaphylactic shock, hives, etc., but now that you know that fatigue is a symptom, don’t you think it’s worth it to get checked out?  Quite a lot of people have sensitivities to dairy or gluten, as well as many other common ingredients. While some allergens will be difficult to avoid, others can be removed from your home or diet very easily, making this a quick way to find a solution to your chronic fatigue and lack of energy!

Develop these 3 mindful practices.

Once you know you’re getting enough hydration, sleep, and nutrients, time to level up:  changing the way your mind processes your environment, your interactions, and your own personal thoughts sounds like a big task (and it is), but there are three simple ways you can get started on the mental and emotional aspects of tripling your energy.  First, set aside a few minutes each day to meditate.  Whether you do it on your couch, in your garden, or in the shower, take anywhere from 5-10 minutes to just be calm and quiet.  You don’t have to enter a trance or anything intimidating– even if you can’t clear your mind totally, just acknowledge each thought and then visualize pushing it out of your mind.  Taking this time to purposefully avoid absorbing any outside inputs can help your brain to relax, relieve stress, and prepare you for a big meeting, a crazy schedule, or anything else life is going to throw at you.  Besides meditation, try to revamp your to-do lists.

Besides your pre-set to-do list (go to work, pick up the kids, buy groceries), the reality of life is that you can probably do 3 additional things at most.  Block all of the other clutter out and focus on the three big things you want to achieve each day.  Three is, mentally, an easily managed number compared to the 19 things you might otherwise list (it’s easy to fill out a to-do list if we really sit down and thing about it!), so stick to three for a few weeks and feel the difference!

Finally, find a physical activity that you enjoy, and enjoy it fully.  Whether it’s a kickboxing class, walking in the park, or practicing pilates by yourself in your living room, your body and mind need an outlet.  It sounds counterproductive, spending more energy to get more energy, but that is indeed how it works!  The mental stress that exercise relieves is notable, and the physical effect is a stronger, more agile body that tires out less quickly.  A workout doesn’t have to be scary and intense.  It does, however, have to be something you can commit to regularly and that you enjoy.  Try a few different workouts until you find one that makes you feel great!

 

» Show less

Top 10 Ways to Be Happier

Everyone wants to be happy, but few people realize that happiness is something that we can cultivate, not something that we just stumble upon!  It’s an action to participate in daily, not a gift that we should expect at our door at any minute.  Still, it can be tricky to navigate the musts of life– the kids, the rent, the work schedule, and beyond– while remembering to mindfully cultivate happiness, so check out my top 10 ways to be happier in the list below!

» Show more

 

Stop comparing.

“Comparison is the thief of joy.” wrote Theodore Roosevelt, and he was right on the money.  One of two things inevitably happens when you compare yourself to someone else.  You either judge them negatively to soothe your own opinions or perceptions about yourself, or you judge yourself negatively because your perception or opinion of that other person is higher than the one you have of yourself.  Both of these are toxic, but that doesn’t mean they’re easy to stop.

Try to mentally correct yourself every time you go in for a comparison.  Another woman having a happy family doesn’t mean that your family is less happy.  Another co-worker getting a raise doesn’t mean that you aren’t appreciated.  Your neighbor being gorgeous doesn’t make you less beautiful.  When you stop the constant comparison, you offer grace to other people and to yourself to just be human.  We all have good and bad days, and we all have good and bad traits.  Not everything is visible on the surface, so stopping this unhealthy behavior is one of the biggest steps towards being able to celebrate with others the joys in their life while still caring for your own!

 

Connect with others.

It sounds so simple, but it’s true– humans are social animals, and we need some socializing besides just our family or co-workers to really live a full life.  Whether it’s a running group, a book club, a volunteer organization, or a choir, get out there and find something that interests you, and then find where you can meet others interested in the same thing.  Chances are you’ll make lifelong friends, and even if you don’t, you’ll get the double benefits of regularly pursuing an activity that serves no other purpose than making you happy, and you’ll get to do it with people that you have something in common with!

 

Eat clean.

Clean eating can have a dramatic effect on our moods (not to mention our bodies and health stats!), so consider dropping processed foods.  You don’t have to dive in head first, either– it’s a big change!  Try adding more organic fruits and veggies to your diet and slowly cutting out foods that come in boxes or bags.  You’re bound to start feeling better, you’ll probably lose a bit of weight, and you’ll definitely find a new recipe (or four) that you love!  Taking care of our bodies and minds means literally caring about what we put into our bodies, so consider this an important first step on your journey to cultivate happiness.

 

Keep learning.

Sounds philosophical, but it’s true that we should never stop learning.  You might be done with formal education (or maybe you’re ready to chase that degree), but there are so many other things out there to learn.  You could learn how to embroider, how to speak Spanish, how to bake vegan cakes, or how to blog!  There is a wealth of information available to us for (mostly) free on the internet, and there are plenty of ways to turn your learning adventure into a new hobby or excuse for social meetups!  Keeping your brain active will help you to feel happy, and the good feeling that comes with mastering new skills is addictive!

 

Set goals.

Just because you’re making it alright in life doesn’t mean there isn’t more you could achieve.  Setting goals helps give us something to measure progress with, and it also helps us break big things we want into smaller and more manageable steps.  Whether your goal is to save up enough money for a trip to Greece or learn a new language or lose 20 pounds or change careers, there are so many mental health benefits to setting out a blueprint to achieving something you want, and then using it to move through the necessary steps toward success.  Whether it’s grafting plants into a beautiful technicolor garden, mastering the culinary art of sushi, or going back to school, there’s always something great out there to be achieved, and you deserve to be chasing it!

 

Use your body.

Exercise has great benefits for both your physical and your mental health!  If you hate the gym, though, don’t write off exercise altogether.  Keep trying until you find a physical activity you really enjoy.  It could be swimming, hiking, weightlifting, kickboxing, yoga, ballroom dancing, fencing– the list is infinite, really.  The point is that you should be using your body to move through the world in a purposeful way that makes you happy and keeps you healthy.  Punishing yourself with workouts is a no-go.  Find an exercise that you truly enjoy, and then reap the benefits of working out without it feeling like a chore!  You’ll sleep better, your body will be healthier, and your mind will regulate your endorphin production– all a winning combination to cultivate happiness!

 

Help other people.

No matter who you are, you’ve got something to contribute to this world.  Start small, in your community– even if you don’t have money to donate to organizations, you probably have a skill that could do some good for someone.  You could teach English to recent immigrants, run donation drives for food or clothes, or help high schoolers with their university applications or resumés.  There are so many ways to help others– when you really start looking, you’ll see opportunities everywhere!  The mental benefit of doing something for others is huge– research has proven over and over again that we enjoy a mood boost when we do something kind for someone else.  Go out there and get that mood boost, and make your community a kinder place in the process!

 

Stop worrying.

Easier said than done, right?  Of course it is!  But it’s true that worrying about tomorrow robs us of our peace today.  Concern is warranted in some situations, but how much time do you spend each week worrying about things that might happen?  Things that, in the end, don’t happen, or were going to happen inevitably and were thoroughly unaffected by your worrying?  Imagine someone showing up at your door with a gift box filled with all of the time you’ve spend on pointless worrying!

It’s important to be proactive when you know a problem is on the horizon, but try to cut back your pointless worrying.  You might have to establish a mental mantra, such as “I will not worry about things I cannot change”.  You can also try “reverse worrying”– every time you catching yourself with silly or dramatic “what-if”s, give yourself a positive “what if” for each negative one you think.  Actively and mindfully balancing out the possibilities of the future can help you to have a more positive outlook.

Plan a trip.

Even if international travel isn’t in your budget, a trip can be more affordable than you think, and it can do you a world of good! Think of the type of travel you are interested in– are you dying to go to Europe, take a road trip, go camping?  If your budget is a limit, try looking for nearby “getaway” deals on groupon and airbnb.  Even if you just drive 3 hours out of your hometown, changing your scenery and routine will give you the chance to readjust your perspective on your life, enjoy some time away from the daily grind, and give you the opportunity to see new places, meet new people, and try new things.  Then you get to experience the joy of coming back home and sleeping in your own bed again!

 

Spend some time outside.

We used to live outside, don’t forget!  It’s important for us to spend time outside, and even moreso for those of us that live in big cities and concrete jungles!  Whether that means camping, going for a walk in a park, or having a tea and reading a book in a garden, make sure you spend a little time outside to reconnect to the world.  Extra points if you get your hands and feet in the dirt!  And while you’re at it, try greening up your office and your home with a few new house plants!

 

 

Which of these tips could you start enacting this week to cultivate your own happiness?

 

 

 

» Show less

3 Fatigue-Causing Foods

Most of us have busy schedules and it’s easy to feel fatigued every now and then.  Maintaining a healthy diet and exercise regimen as well as getting enough sleep are the best ways to combat fatigue, but did you know there are foods that may be causing it too?  Keep reading to learn about the 3 foods you should cut out of your diet in order to stop fatigue in it’s tired, tired tracks!

» Show more

 

Pasta

Who doesn’t love a good bowl of pasta every now and then?  The problem is that it can be a cause of fatigue!  Why?  Because it’s packed with simple carbohydrates, eating pasta causes an immediate blood sugar spike.  This spike in blood sugar causes our insulin levels to fall.  This sudden and extreme change in our bodies causes the onset of fatigue.  Try avoiding pasta, and if you really have to have it, try making zoodles (spiralized zucchini noodles) or at least opting for whole grain pastas.

 

Dairy Products

While these can have great healthy benefits, some people might find them hard to digest.  That difficulty in digestion usually happens in the lower intestine.  People with very mild allergies to dairy products may find that they cause inflammation, and when that happens in the lower GI tract, it can prevent our bodies from absorbing all the other good nutrients that we’ve eaten.  That lack of nutrients is a definite cause of fatigue, so if you’re feeling chronically fatigued, try going a week or two without dairy and see if that changes!

 

Gluten

Not everyone needs to be on a gluten-free diet, so let’s get that out of the way right now.  However, even if you haven’t been diagnosed with Celiac’s, you might have a gluten sensitivity.  That sensitivity to gluten could be causing inflammation and other uncomfortable symptoms in your system, which are definitely triggers for fatigue!  Try cutting back on gluten, or cutting it out of your diet entirely, for a few weeks if you suspect this may be the cause of your fatigue.

 

Do you suffer from chronic fatigue?  What diet changes have helped you?

» Show less

Top 7 Foods that Age You

Aging is a process most of us are trying to put off for as long as possible.  Staying out the sun and not smoking can help tons, but the most important factor will always be what you eat!  You know all about superfoods to include in your diet, but do you know the worst foods that cause aging? Keep reading below to find out!

» Show more

 

Bakery Items

Don’t go in there!  Muffins, donuts, and other pastries are packed with sugar and fat, leading to weight gain!  That weight adds up quite a bit over time, too.  Take your breakfast or snacking opportunities to the healthy side by eating more fruit, yogurt, or chocolate when you’re feeling tempted!

 

Processed Meat

Ham, bacon, sausage, pepperoni, and other processed meats go through quite a process indeed before they reach your plate.  The preservatives they contain produce free radicals, which at worst can lead to cancer.  Best case scenario, they’re damaging your skin!

 

Sugar

We know it’s bad and all that, but did you know specifically that sugar can damage collagen and elastin?  Too much sugar will definitely age your skin faster than you’d probably like, so try to cut your sugar intake to a bare minimum!

Trans Fats

These things are everywhere– microwave popcorn, fried food, donuts, and margarine, just to name a few common traitors.  What’s so bad about them?  Besides being terrible for your heart, they’re also inflammatory and can make us more vulnerable to UV damage (i.e. skin damage!) so make sure you’re limiting your intake of this unhealthy fat as much as possible!

 

Alcohol

While moderate consumption won’t do you much damage (and can even come with some health benefits if you’re consuming craft beer or red wine), too much consumption, or consumption of cocktails with lots of sugar, will produce free radicals that damage your collagen, and they’ll dehydrate you!  Most people are already chronically dehyrdrated, so imagine what 5-10 cocktails per week could be doing to them!  Drink in moderation, with water between servings, and cut your consumption in general if you’re consuming more than one serving each day of alcohol!

High Fructose Corn Syrup

The bad news?  This stuff is in almost everything that’s processed. The good news?  You can cut it out of your diet with clean eating!  Why do you want to do that? It’s believed to be the worst type of sweetener for your skin, as it damages collagen and elastin.

 

TV Dinners

These frozen meals can be tempting as a convenient fix to healthy eating, but beware– many of them are sodium bombs!  You generally want to avoid lots of salt because it’s inflammatory and will cause you to look puffy.  Not only that but excessive sodium intake can damage your heart and make you dehydrated.

 

What other foods do you cut out of your diet to slow the aging process?

» Show less

Top Ways to Wake Up your Weight Loss Hormones

So you’re looking to lose weight, burn some fat, build some muscle– all basic fitness goals that many of us have.  You go to the gym, you change your diet habits, you try to get more sleep– all great things to do.  But are you waking up your weight loss hormones?  Have you ever even HEARD of weight loss hormones?  Keep reading below to learn what they are and how to use them to your advantage!

» Show more

Leptin:

Leptin is responsible for helping us to feel full and avoid overeating or mindless snacking.  So how can you wake this hormone up and put it to work fighting your hunger hormones?  Get enough sleep! It sounds so simple and we hear it all the time, but getting 6.5-8.5 hours of quality sleep each night will help your body to produce and regulate enough leptin to give you the weight loss boost you’re looking for. A key step to keeping your leptin levels regulated is making sure you go to bed and wake up around the same times each day and night.

 

Testosterone:

Ladies probably think of testosterone as the ”manly” hormone.  It’s true that men have much higher levels of testosterone than we do, but it’s a hormone that we need too!  What benefit does it have when it comes to weight loss?  It’s one of the human body’s primary muscle-building hormones.  And we all know that if we want to lose weight, adding some mucles onto our frames is a great way to do that, since our bodies will burn more calories each day maintaining muscle tissue!  So how can you wake this hormone up in your body?  Lifting weights!  Our bodies respond to weight-lifting by producing testosterone, helping our muscles to take full advantage of this opportunity to grow!  Make sure you’re hitting the weight section of the gym a few times each week in order to keep your testosterone production high enough to help you pack on a bit of muscle!

 

CCK, GLP-1, and PYY:

These 3 hormones work together in the intestines to slow the movement of food through the GI tract.  Why is that important?  That slow-moving food means you will quite literally stay fuller for longer after eating.  So how can you get these hormones to work for you?  Make sure each meal you eat contains proteins, fats, and complex carbs.  That’s not permission to crazy– a piece of whole wheat toast with avocado smashed on top with an omelette on the side is enough for you to get this trio of hormones operating in your favor!

 

Thyroid hormones:

The hormones produced in our thyroid gland help determine how many calories out bodies burn when at rest (while driving, sitting on the couch, sleeping, etc.), so it’s important to give these guys a boost!  Eat foods high in iodine!  That means lots of seafood, including seaweed if you’re a vegetarian!  Iodine deficiency is a common cause for thyroid hormones to get out of whack, so make sure you’re getting a sufficient amount of iodine in your daily diet!  It fits in healthily with the FDA suggestion to eat fish three times per week, so hit up the seafood section of your local supermarket and get stocked up!

 

Which of these hormone wake-up calls will be the easiest to make for you?

 

 

 

 

» Show less

Best Ways to Avoid Bloating

Bloating is a common health problem, but just because it’s common doesn’t mean it’s not terrible! It might be a chronic problem for you, or it could just be an occasional issue– after eating certain foods or as a PMS symptom. Bloating has many different causes, but there are ways to prevent it from happening to you! Check out the tips below on the best ways to avoid bloating!

» Show more

 

Watch the foods you eat.

A huge culprit of bloating can be the foods we eat.  Some foods are known for causing bloating, so these are foods that we want to avoid.  Certain vegetables, dairy products, and anything with lots of fiber in it might cause you to suffer bloating.  Read more here about foods to avoid if bloating seems to be a common problem for you!

 

Walk around.

It sounds too easy to be true, but one common cause of bloating is sitting still for too long.  If you have a desk job, you might experience bloating simply because you aren’t moving enough.  This means that the natural gases inside of your body aren’t moving either, they’re just sitting there building up and making you feel like an uncomfortable balloon.  Try getting up once each hour to walk around, even if it’s just for 3-5 minutes.

 

Stop using straws.

What do straws have to do with anything?  Well, it’s been proven that people that drink through straws swallow more air than they would if they were drinking from a glass like normal.  Swallowing excess air brings extra gas into your body that can contribute to bloating.  Skipping the straw is simple and an easy way to lessen the amount of air you take in while at lunch or while working.

 

Take OTC medication.

There are several brands of pills that will help you avoid the buildup of gas that causes bloating.  Many of them will advise you to take it prior to eating, especially if you’re going to be eating troublesome foods.  If you’re not sure which one is best for you or if it might combine safely with other medications you take, be sure to consult your physician.

 

Try yoga.

Yoga is a great way to stay healthy, and if you’re feeling bloated, a few minutes of yoga stretches and positions can help you out big time.  You can even do some of them in bed!

 

What are your best tips for avoiding or dealing with bloating?

 

» Show less

Top Ways To Avoid Bloating & Cramps

Find out what you can do to prevent bloating and cramps!

Bloating and Cramps are two of the most uncomfortable — and most common– stomach issues out there. Everyone suffers from these from time to time, and some people are chronic sufferers.  While they both seem common, there are ways to avoid them!  Read more about how to prevent them below!

» Show more

 

Avoid the Usual Culprits

We know that some specific foods cause gas, bloating, or cramping simply because of their contents (sulfuric compounds, high fiber content, etc.), so make sure you read up on what foods commonly cause these problems, and start cutting them out of your diet to see if you feel a difference! If you see a difference after cutting out one of these common culprits, consider keeping it out of your diet for good.

 

Use Probiotics

Find a good probiotic supplement, which will help you cut down on inflammation from foods.  Take them along with whatever other multivitamins or supplements you take daily.  They’ll help to regulate the flora in your gut, which will help to prevent these common digestive problems.

 

Change your Lifestyle

Some changes in your day-to-day life and habits might help you prevent these uncomfortable symptoms if you are a chronic sufferer.  It might be helpful for you to eat smaller meals, stop chewing gum, and stop using straws– all actions that will help prevent you from swallowing excess air.  You might need to find more time in the day to get moving (even if you’re just walking), which will help gas in your body to shift around instead of sitting in place and becoming concentrated.

 

Use Over-the-Counter Remedies

You could benefit from lactase supplements when consuming dairy, or a host of other OTC medicines that can help to prevent (or if you’ve already eaten, alleviate) cramping, bloating, and gas.  Do your research about which might be best for you, and if you have any questions, make sure you consult with your doctor.

 

Consume Peppermint

Often used to soothe upset stomach symptoms or help digestion, it’s a common and easy to find flavor.  Peppermin tea or peppermint candies can be used after eating to help settle your stomach and aid digestion.

 

What do you do to avoid cramping, bloating, and gas?

 

Find out what you can do to prevent bloating and cramps!

 

 

» Show less

6 Nutritionist Rules to Live By

Try implementing these 6 simple rules that nutritionists swear by and see how your life changes!

We’d all love to live a perfect healthy life, but it can seem unattainable at times.  Between working, raising kids, studying, keeping up with family and our relationships, and everything else that life throws at us, nutrition often takes a back seat and is seen as a luxury.  It doesn’t have to be that way, though!  Try implementing these 6 nutritionist rules to live by in your own life and see what healthy benefits you get in exchange!

» Show more

Rule 1: Choose whole foods that are close to their natural source.

If it comes in a box or bag, only requires heating, and foods that you recognize don’t appear in the first 5 ingredients, it’s probably not something you should put in your body.  Opt for easy-to-cook foods and 3-5 ingredient recipes that won’t take you long to cook and still resemble their ingredients when done.  Chickpea curry, Greek salad, pumpkin soup, vegetable stirfrys– they look like their original ingredients even after you’re done cooking them!  Aim for meals like that and you won’t end up putting a bunch of mystery chemicals in your body.  You’ll also avoid a lot of added sodium, fat, and other undesirables.

Rule 2: Eat the rainbow.

The more (natural) colors on your plate, the wider array of vitamins and nutrients you’re getting.  Opt for 3-4 different colors in each dish at minimum.  Think of carrots, peppers, and greens for a simple side salad, then have a fruit salad for dessert.  There are many sneaky ways to get lots of different colors in your meals.  Challenge yourself to get a certain amount of colors in your produce aisle next time you’re there, and see what kind of amazing combos you come up with at meal-times!  The benefit, of course, is that it increases your vegetable intake in general, and specifically your variety of vitamins.

Rule 3: Control your portions at restaurants.

Restaurant meals are almost always bigger than what we would have served ourselves at home, but it’s hard to leave it on the plate and stop eating halfway through, especially when you’re about to pay for that food!  Restaurant food is also often packed with salt and butter and sugar, so the calories a simple meal out can pack could be astronomical!  Try asking for lunch sized portions, asking for healthy substitutes (a side salad instead of fries), or do the old faithful trick:  When your plate arrives, ask for a to-go box immediately.  Before you take even the first bite, put half of it in the to-go container.  Now you’ll be eating less and when your eyes see you’re empty plate, you’ll know you’re done (without having eating the whole.dang.thing.) and you’ll have a lunch or dinner ready to go for tomorrow!

 

Rule 4: Shop the Perimeter.

Grocery stores are tricky places!  The freshest ingredients are usually around the perimeter, and if you get sucked into the cereal vortex of the middle of the store, you’ll also be hit with tons of other processed foods.  Even on the frozen veggie aisle you might be tempted by pizza bagels and ice cream, so keep your will strong!  You may need to venture into the center for other products such as peanut butter, flour, or other staples, but try to get most of your food from the meat counter and produce section and you’re almost guaranteed to leave with fewer processed and high-calorie foods.

Rule 5: Watch out for calorie traps.

Things that we add to food for flavor also often include a calorie or sodium bomb.  Try to avoid sauces that are cream based (including salad dressing!) and stick to dressing your foods in hot sauce, mustard, olive oil, vinegar, lemon, herbs, and spices! Your meals will feel (and truly be) lighter and you’ll avoid piling on empty calories to each meal.

 

Rule 6: Go for the fiber of whole fruit.

Juicing has been a popular trend for a while now, but consider swapping juices for fruit, especially if you don’t make the juice yourself.  Many store-bought juices don’t contain as much of the fruit as the claim and often include added sugar or artificial sweeteners.  The benefit of swapping out fruit juice for the whole fruit is in the fiber, which many of us don’t get enough of.  Try eating an apple or an orange at breakfast and start the day with water or green tea instead of the typical glass of juice!

 

What’s your favorite healthy eating tip that you swear by?

Try implementing these 6 simple rules that nutritionists swear by and see how your life changes!

» Show less

WELLNESS

Image result for yoga for stress

10 Minute Yoga Sequence For Relaxation & Stress Relief

» Show more

25bad92d7a48f5e93d6c7789c6f79a0f

» Show less

8 Healthy Things Every Child Should Learn From His/Her Mother

Healthy and unhealthy habits are learned at a young age.

» Show more

Health and unhealthy habits are formed at a young age. Whether positive or negative, most children learn these habits from their parents. Here are 8 Healthy Things Every Kid Can Learn From Their Mom to help them be healthy in the future.

1. How to enjoy healthy eating 

The foods we eat as children are closely related to the foods we eat as adults. Kids that grow up eating junk food on a regular basis can carry the habit into adulthood. They’re likely to pick up fast food and soda when there’s no time to make dinner.

A child with a bad diet is more likely to crave food with trans fats and added sugars as an adult. Processed ingredients can be as addictive as cigarettes, alcohol, and gambling. Refined sugars act like a drug. The more we eat, the more we crave.

A healthy diet starts early. One thing a child can learn from their parents is that fruits and vegetables are satisfying, flavorful parts of our diets. Fruits can be just as sweet as desserts, and seasoned vegetables can taste much better than greasy french fries.

2. Drinking water instead of soda

Sodas and most fruit juices are filled with addictive processed sugars. When sugar hides in our drinks, we often don’t realize how much we’re consuming! The American Heart Association recommends that adults eat no more than 25 to 37 grams of sugar in a day. A single 20 oz bottle of soda contains around 65 grams.

It’s easier to start avoiding soda at a young age than to reverse an addiction later on. Kids should learn the importance of drinking water. You can add slices of citrus or cucumber to water for a refreshing natural flavor.

3. The importance of breakfast 

Making breakfast a morning ritual raises the chance that your child will continue to have breakfast every day throughout college and adulthood.

Skipping breakfast has been linked to lower performance at school, weight gain, and higher junk food consumption. On the other hand, kids who eat a healthy breakfast tend to concentrate better, perform well at school, and have more energy for sports.

4. Love for the outdoors 

Television, laptops, tablets, cell phones: there’s no lack of indoor entertainment. But too much time inside can be bad for your kids. Staying indoors can result in vitamin D deficiency and a sedentary lifestyle that leaves people vulnerable to obesity and heart disease.

Kids should learn from their parents how to enjoy time outside. Children that spend all their free time in front of a screen will see this as the norm and likely continue this habit into adulthood. Children that lead a more active lifestyle are more likely to crave physical activity as adults. They’ll learn to enjoy things like hiking, running, and biking.

5. Reading 

The love of books grows from seeds planted early. The more a child reads, the better the child becomes at reading. The better a child is at reading, the more likely he or she is to enjoy books. Soon your kids will pick up books on their own, explore the genres that intrigue them, and learn all kinds of interesting things along the way.

6. The importance of family time 

Whether it’s nightly dinners or Sunday outings, family time is a tradition that will stay with your kids forever. Quality bonding time makes tons of great childhood memories and gives children the confidence to know that they have backup. Teaching your kids that there are people who will love them even when they make a mistake is a priceless gift.

7. How to say you’re sorry 

We all mess up at some point in our lives. We break things, forget important dates, and accidentally hurt the people who love us most. When we inevitably make mistakes, it’s important to know how to give a heartfelt apology. Oftentimes, there’s nothing we can do to fix what we’ve broken – but saying sorry can heal a lot of hurt. You can teach your children how to make amends at a young age.

8. How to dream big 

When you’re a child, imagination comes easy. There’s monsters hidden under the bed and fairies in the backyard. A broken broom can be anything from a galloping horse to an all-powerful magic wand. Nothing is impossible. But as we grow up, we lose the ability to see the fantastic in everyday life. There’s only dust bunnies under the bed and bugs in the backyard. A broken broomstick is only a broken broomstick.

Encourage your kids to dream big when they’re young, and the promise of possibility will stay with them forever.

» Show less

 

How to Dodge Afternoon Drowsiness

» Show more

Everyone has suffered from a post-lunch crash that makes you want to nod off into dreamland. Despite a productive morning, something sucks your energy away and drags you into an afternoon slump.

Your internal clock paired with fluctuating blood sugar levels are to blame for this normal PM response. Lucky for you, ways to combat afternoon drowsiness exist!

Bad foods and hurtful habits can have you dozing away at the office. We’ve gathered some tips and tricks that’ll help you avoid the two o-clock droop and keep your energy levels from spiraling.

1. Eat For Energy
High-glycemic foods like white bread and sugary cereal can cause the dreaded energy drop. Foods with refined carbs, especially processed foods, are digested quickly, triggering immediate blood sugar spikes followed by a dramatic plummet.

2. Get Some Sun
Take a quick break and change up the atmosphere! Removing yourself from your work for a few minutes can refresh and motivate you. Going outside to soak up a few rays will boost your mood and get you out of that stifling office. Exposure to bright light presses the reset button on your internal body rhythms and helps convince your system that it’s time to get a move on!

3. Do Some Cardio
Ironic as it might sound, squeezing in a little exercise when you feel a crash approaching will jumpstart your energy levels and wake you up. Short bursts of energy can promote blood flow to the brain and rev up your system. Anything to get your muscles moving and your heart pumping will increase mental clarity. Try these do-anywhere workouts for a quick cardio pick-me-up!

4. Hydrate
If you don’t drink enough water, dehydration can take a toll on your mood, ability to think, and, worst of all, your energy levels. Your body’s organs need water to function properly. Adequate hydration will improve your mental and physical performance. So drink up!

5. Sniff Citrus
Citrus scents stimulate alertness and revitalize your senses. Just one whiff of a grapefruit, orange, or lemon can boost your mood and kick-start your energy levels. Thanks to their high vitamin C content, these fabulous fruits eliminate irritability and fatigue while revving up your engine. For a quick energy fix, keep an orange at your desk or apply some citrus-scented lotion.

6. Go Easy on the Coffee
Coffee has its upsides, like helping you perk up quickly. Unfortunately, the beloved beverage comes with some extra baggage. The highly acidic substance acts as a diuretic, which can have a dehydrating effect on your system. The energy it gives you is only temporary. You might enjoy an initial state of alertness, but you’re bound to crash later. Limiting your coffee intake will also prevent carb cravings!

» Show less

5 Easy Changes for Better Sleep

5 small changes to better sleep!

» Show more

Nobody deserves to go through life tired, but we often yawn and rely on coffee to get us through the day. Many of us lack energy because of improper sleep. Sleep is necessary for your brain and body to recover from day-to-day activities. It’s the time when we regenerate brain cells and rebuild muscle.

Part of leading a healthy lifestyle is getting enough sleep. If you’re having sleeping problems, check out these 5 Small Changes for Better Sleep.

1. Eat dinner 2 to 3 hours before bedtime.
A full stomach can disturb sleep. When you sleep, your body shuts down certain processes so it can focus on recovery. Digesting prevents your body from stopping certain metabolic processes and affects your quality of sleep. Likewise, going to bed with a rumbling stomach can be uncomfortable. You want to eat early enough to have digested most of your food, but not so early that you’re already hungry again. If you must, have a light snack before bed, but steer clear of anything with added sugars or high calorie content.

2. Don’t have caffeine in the evening.
Everyone’s body processes caffeine in different ways. Some people can drink a single cup of coffee and be up for hours, while others can sip espresso right before bed. If you’re having trouble sleeping, try stopping caffeine consumption in the early afternoon. Give your body enough time to process any caffeine you’ve consumed during the day and avoid having any more. This includes black and green tea, energy drinks, regular coffee, and even decaf coffee.

3. Read a book instead of browsing the internet.
The bright light from your laptop or cell phone screen fools your brain into thinking it’s earlier than it is. This makes it difficult for you to fall asleep. Try cutting yourself off from all tech devices about an hour before bed. Your body will relax and understand it’s time to rest. No more wasting time tossing and turning!

4. Keep a regular sleep routine.
Keeping an irregular sleep cycle can mess up your internal clock. If you go to bed and wake up around the same time every day, you’ll find that the habit becomes natural. You’ll be able to fall asleep on time every day.

5. Don’t keep clutter on your bed.
A cluttered bed is common among college students and other people who live alone. This clutter includes laundry that needs to be put away, books, school notebooks, electronics, or superfluous pillows. All of this limits the amount of space on your bed. You want your brain to associate bed with sleep, not chores or work. Keeping these items away from your bed will help you get better, more restful sleep.

» Show less

5 Secrets From Healthy People

Top tips to supercharge your immune system.

» Show more

No strategy can help every person stay healthy 100% of the time. However, there are lifestyle changes you can make to boost your immune system and reduce your risk of falling prey to every illness-producing bug. You’ll notice that these changes are the same ones that help you lose weight and improve your overall well-being. If you’ve been putting off adopting a healthier lifestyle, you now have one more reason to join the club: fewer sniffles, sneezes, and heaves!

1. Healthier people manage stress.
Long-term stress produces high levels of cortisol and epinephrine, hormones that damage the body over time by weakening the immune system. You have plenty of options for managing stress. For example, research showed that people who meditated over eight weeks had significantly more flu-fighting antibodies than those who didn’t meditate [1]. Become one of those people who rarely gets sick by doing

2. Healthier people eat fewer processed foods.
Nutrition plays an important role in how well our bodies are able to fight off bacteria and viruses. Processed foods, like boxed dinners, are often stripped of the nutrients that support the immune system. Minimally-processed and whole foods offer all the nutritional goodness Mother Nature has to offer, from antioxidants to phytonutrients.

3. Healthier people move.
Exercise boosts immunity in several ways. It causes white blood cells, which fight off disease, to circulate more rapidly to kill bacteria and viruses. Working out also lowers levels of the stress-related hormones that trigger illnesses.

4. Healthier people get shut-eye.
Getting good quality sleep in the proper amounts is essential to staying healthy. During sleep, the body reboots the immune system so it’s better able to fight off invaders.

5. Healthier people connect with others.
People with social networks are less likely to suffer colds and the flu than those without social connections. Connected people have better survival rates when they do experience illnesses [2]. If you want to help prevent sickness, shut off the glowing screens and spend quality time with friends and/or family.

» Show less

8 Ways to Naturally Lower Anxiety

Relax the natural ways.

» Show more

A little anxiety can be good when it pushes us to make positive changes or perform better. However, too much anxiety can wreak havoc on our health and well-being. Sometimes anxiety triggers symptoms like headaches, muscle tension, moodiness, or sweating. It affects the body internally, raising blood sugar levels and triglycerides (unhealthy blood fats), as the body tries to make more fuel available for perceived threats.

These ways to lower anxiety will help you relax and restore your emotional well-being. If anxious thoughts regularly interfere with your ability to live the life you want, please talk with your family doctor or a mental health professional.

1. Choose good mood foods.
Bad carbohydrates, like packaged chips, crackers, and refined sugar, impact brain function and blood sugar. Give your brain and body the foundation it needs to operate at its peak by choosing healthy foods to support better moods — foods like Greek yogurt or dark chocolate.

2. Make ZZZs a priority.
The body reboots itself during sleep. Lacking in the shut-eye department can wreak serious havoc on your moods.

3. Make time for tea.
Tea time isn’t just a quaint custom you read about in books. Herbal teas have long been used to lower anxiety levels and improve moods. Research also suggests people who consume green tea have lower levels of depressive symptoms

4. Sweat it out.
Working out several times a week reduces stress hormones. If it’s been awhile since you’ve broken a sweat, get started!

5. Give yoga a go.
Yoga combines physical movement with controlled breathing exercises to naturally lower levels of stress hormones. One study suggests yoga can reduce emotional distress, including anxiety. What’s more, study participants reported better sleep, fewer headaches, and less back pain.

6. Limit alcohol.
Alcoholic drinks are full of empty calories and, sometimes, refined sugar, but they also affect levels of serotonin and other neurotransmitters that play a role in mood.

7. Go alkaline.
Acidic foods don’t just trigger heartburn. They can raise the body’s pH enough to cause problems like weight gain and anxiety.

8. Spend time with friends.
Social support is one of our favorite ways to lower anxiety naturally. Numerous studies show that healthy social connections help people better cope with stress and anxiety [3]. Grab a pal or loved one and take a long walk.

» Show less

7 Things You Didn’t Know About Apple Cider Vinegar

Who Knew?

» Show more

Coined “mother nature’s perfect food”, apple cider vinegar is more than just regular vinegar flaunting an apple-themed profile. With its incredible health and beauty benefits, the vinegar’s powers are borderline magical, making the condiment a must in any pantry.

So where does the oh-so-wonderful apple cider vinegar come from? The super tart liquid comes from fermenting apple cider. The fermentation process exposes the apple’s natural sugar to bacteria and yeast, causing it to break down into alcohol, and then vinegar.

People trying to slim down swear by its weight loss affects, while beauty enthusiasts attribute their luscious hair and clear skin to the condiment. We’re here to give you the 4-1-1 on apple cider vinegar, and why it’s so much more than just a salad dressing!

1. Lose Weight with ACV
People swear by apple cider vinegar as a weight loss aid-no wonder it’s been widely admired and applauded for centuries. ACV will certainly lend a helping hand when you’re on the road towards a slimmer you! Its nutrients, enzymes and organic acids act as an appetite suppressant, controlling your cravings and giving you a feeling of fullness. At the same time, ACV speeds up your body’s metabolic rate and reduces water retention, all of which can accelerate the weight loss process!

2. Get Healthy, Gorgeous Hair with ACV
For beautiful, shiny hair, mix one cup of warm water with a tablespoon of vinegar and rinse hair with the solution after washing. Not only does the process make your hair silky smooth and glossy, it also clears grease build-up and soothes itchiness. This works because the vinegar balances the PH in your hair while sealing the cuticle. So if you’re longing for luscious locks, forget the beauty store- make a trip to your kitchen!

3.Relieve Aches and Muscle Pain with ACV
The acetic acid in Apple Cider Vinegar can help soothe sore muscles after that crazy intense workout or ski trip your friend mistakenly agreed to go on. Thanks to the acetic acid, ACV can provide temporary relief by penetrating and warming muscles. The vinegar aids in the electrical exchanges of the body, reducing the risk of cramping. At the same time, it regulates your body’s fluid levels, which maintains balance and reduces muscle cramp intensity. Simply mix with water and rub over affected areas, and you’ll let out that sigh of relief in no time!
:

4. Clear Your Skin with ACV
If you desire clear, healthy skin, bust out that ACV for a simple solution that will blow you away. The vinegar balances the pH in your skin due to its natural antiseptic properties, making it an effective, refreshing facial toner. It also has antibacterial abilities, so dabbing the dressing on blemishes or pimples help will help remove them. At the same time, wave goodbye to those frustrating acne scars you waste loads of makeup trying to cover. ACV helps reduce inflammation and infection in the skin, so dilute some with water and dab over scars to see results!

5. Treat Acid Reflux with ACV
Countless people swear by apple cider vinegar’s ability to relieve acid reflux. It sounds ironic-relying on something so acidic to treat acid reflux; but hear us out. The natural remedy inhibits acid reflux by breaking down fats and improving digestion. At the same time, it has acetic acid, an acid weaker than the type your stomach produces, so it helps buffer the acidity level in your stomach and aid in acid production. To keep these symptoms of indigestion at bay, mix two tablespoons with a cup of water and drink up!

6. Boost Your Energy Levels with ACV
Forget coffee-put some pep in your step with ACV! The tart liquid will deliver a healthy boost of energy- minus the crash. Research claims that raw, unpasteurized apple cider vinegar improves stamina due to the combination of its incredible immune system benefits and the powerful alkalizing effects. So what are you waiting for? Turn that lazy afternoon into a productive, energy-driven day by mixing a couple tablespoons with water.

7. Fight Infection with ACV
When fighting off a frustrating cold or healing an infection, look no further than Apple Cider Vinegar! ACV knows what’s up when it comes to strengthening your immune system. It promotes your body’s production of friendly bacteria, which improves conditions in the body and enhances your overall immunity. At the same time, the presence of malic acid in ACV works as a powerful antiviral, which battles cold or flue-like symptoms. The golden liquid just keeps on giving!

» Show less

7 Foods That Tackle Stress

Gain control over your stress levels before they control you. It starts with what you eat.

» Show more

We all get stressed from time to time. Unfortunately, this powerful emotion can have destructive effects on your body. The anxiety from stress triggers your hormones to behave in different ways. Shoving your stress under the rug like it doesn’t exist will only make it worse. The good news is you can eat to beat stress! We don’t mean turning to comfort food and mindlessly guzzling down mac & cheese and brownies. Certain foods have calming properties and the ability to lower anxiety levels. They’re also highly nutritious.

1. Asparagus
Asparagus is rich, delicious, and helps you chill out on the days you’re feeling, well, the total opposite of chill. Green vegetables like asparagus boast countless health benefits, but the key to their calming capabilities lies in B vitamins. These nutrients are essential for regulating emotions, lowering anxiety, and fighting off depression. A serving of these fleshy green spears delivers a substantial amount of B vitamins, along with anti-inflammatory and antioxidant properties.

2. Blood Oranges
The name might have a spooky ring to it, but we promise that these tasty citrus fruits only have helpful qualities. Blood oranges are full of vitamin C, containing a higher amount of the essential vitamin than their bloodless counterparts. Foods with high doses of vitamin C lower blood pressure and reduce concentrations of cortisol, the stress hormone. Kick back, prop your feet up, and peel yourself one of these fabulous fruits..

3. Milk
A glass of milk is the perfect remedy when you’re feeling physically anxious and fidgety. Milk contains the protein lactium, which lowers blood pressure and has a calming effect on your system. It contains substantial amounts of potassium that can relieve stressed muscles and tension. Pour yourself a glass to ward off anxiety!

4. Almonds
Stress takes a toll on your immune system. Combat this by munching on a few almonds! Almonds are an ideal stress-relief snack because of their amazing health benefits. They contain high amounts of vitamin B2 and E, which lower anxiety levels. These nutritious nuts also boost your immune system.

5. Salmon
A little salmon on a stressful day might be all you need to reduce your anxiety levels. Salmon contains omega-3 fatty acids that can completely reverse stress symptoms. These nutrients boost serotonin levels and lower anxiety hormones like cortisol. You’ll finally regain control of your emotions and return to your productive, stress-free self.

6. Oatmeal
A warm bowl of oatmeal soothes the soul, comforts the tummy, and induces feelings of tranquility. The timeless breakfast food stimulates production of serotonin thanks to its nutrient-rich complex carbs, which have a powerful calming effect on your system. Oats are a slow-digesting food that your body takes time to absorb. Because of this, their stress-fighting effects last longer.

7. Walnuts
There’s a host of reasons for you to befriend the wonderful walnut. One of them is its powerful ability to lower high blood pressure and keep your blood pressure levels stable. If you’re prone to stress, you might have higher levels of adrenaline and anxiety than others, which can wreak havoc over time. Avoid this by munching on some walnuts here and there. They’ll do your heart and system a favor.

 

» Show less

6 Ways to Beat the Bloat

Beat the bloat with these simple steps.

» Show more

We’ve all experienced a nasty belly bloat. Bloating makes you feel ginormous, and it’s not just in your head. Your tummy actually looks larger when you’re bloated. But fear not, because SkinnyMs. is here to help you bloat no more! We’re sharing 6 Ways to Beat Bloating.

Bloating has a number of causes. Some of them are medical, like stomach bugs or food allergies. However, many cases of bloating are trigged by how and what we eat. The good news is that making a few simple changes can reduce bloating and help you look and feel better.  These no-bloating tips will help you get started.
1. Drink more water.
When you’re dehydrated, your body conserves water by retaining it, leading to bloating. Avoid carbonated beverages and sugary sports drinks, and instead hydrate with H20.

2. Slow down while eating.
Take your time during meals and snacks. Eating too quickly can make you swallow excess air, which contributes to bloating. Another benefit to slow eating is that chewing starts the digestive process. Chewing food fully allows digestion to work more efficiently, which will help prevent bloating (and an upset stomach).

3. Eat 3 small meals and 2 healthy snacks each day.
Consuming too much at one sitting increases the risk of bloating. Instead of eating a traditional three large meals per day, eat three smaller meals and two nutritious snacks.

4. Pack in the probiotics.
Probiotics are natural bacteria that support healthy digestion and balance out bad bacteria in the digestive tract. Yogurt is a rich, versatile source of probiotics.
5. Boost potassium intake.
Potassium is a mineral that plays a role in regulating body fluids. Potassium also flushes out excess sodium, which increases water retention. (Sodium is a common ingredient in processed foods.) Potassium-rich foods include dark leafy greens, bananas, sweet potatoes, lentils, and salmon.

6. Add diuretic foods to your menu.
Diuretics are substances that cause the body to produce more urine. Eating these types of foods is a wonderful way to beat bloating because they help flush extra fluid from the body.

» Show less

Top 18 Motivational Quotes for Everyday Success

Check out these highly motivational quotes.

» Show more

These motivational quotes are a great way to reignite the spark in your health and wellness journey, and in other areas of your life, as well. Don’t just read them and click away, either. Bookmark these quotes or pin them to your Pinterest motivation board. Save an image and make it the background on your phone or tablet. You can even print out these motivational quotes and post them on your fridge or vision board, so that you can revisit these bits of wisdom when the path gets rough or steep.

  1. Dreaming, after all, is a form of planning. Gloria Steinem
  2. A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true. Steven Covey
  3. Setting goals is the first step in turning the invisible into the visible. Tony Robbins
  4. People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily. Zig Ziglar
  5. I never dreamed about success. I worked for it. Estee Lauder
  6. Start where you are. Use what you have. Do what you can. Arthur Ashe
  7. Invent your own next chapter. Seth Godin
  8. Nothing will work unless you do. Maya Angelou
  9. I attribute my success to this: I never gave or took any excuse. Florence Nightingale
  10. Fall seven times and stand up eight. Japanese Proverb
  11. Remember that not getting what you want is sometimes a wonderful stroke of luck. Dalai Lama
  12. Don’t make a habit out of choosing what feels good over what’s actually good for you. Eric Thomas
  13. Passion is energy. Feel the power that comes from focusing on what excites you. Oprah Winfrey
  14. When you want to succeed as bad as you want to breathe, then you will be successful. Eric Thomas 
  15. I’m fearless, I don’t complain. Even when horrible things happen to me, I go on. Sofia Vergara 
  16. Nothing is impossible, the word itself says, “I’m possible!” Audrey Hepburn
  17. You don’t have to be great to start, but you have to start to be great. Zig Zigler
  18. It is our choices, far more than our abilities, that show what we truly are. J.K. Rowling.

» Show less

Tips to Heal and Prevent Stretch Marks

You do have options!

» Show more

Are stretch marks stretching your mouth into a frown? There’s no doubt about it, regardless of age or ethnicity, these unsightly marks afflict many women, including an estimated 9 out of 10 pregnant women. This is your guide to understanding stretch marks and how to prevent and heal them.

What are stretch marks?

Stretch marks are actually a type of scar that occurs when the body grows faster than it can create new skin. The growth causes the elastic fibers beneath the top layer of skin to break, creating that familiar mark. Reasons for rapid growth include:

-Puberty
-Weight gain
-Pregnancy
-Fast muscle growth through intense bodybuilding

Initially, stretch marks appear purplish or reddish, but they often fade over time. Marks on women with lighter skin typically fade to light pink or a silvery color, while the scars on those with darker complexions may become a tone lighter than the surrounding skin.

Disheartening but true, stretch marks can appear virtually anywhere. The breasts and stomach are common problem areas, but marks can also pop up on the upper arms, hips, thighs, or butt.

Stretch Mark Prevention & Healing Tips

While total stretch mark prevention may not be possible, we can take steps to reduce our risk as well as help these marks heal better.

1. Stay hydrated.
Dry skin loses elasticity, so one way to help reduce the chance of developing stretch marks is to drink water regularly throughout the day. Another way to stay hydrated is to eat foods with a high water content, such as grapefruit, apricot, and cauliflower.

2. Keep skin moisturized.
A good moisturizer improves and hydrates skin, which may help prevent stretch marks. Lotions with vitamin C, in particular, may stimulate collagen production and help skin regain elasticity. Apply moisturizer once or twice a day, ideally following a shower or bath, while the skin is still damp.

3. Try a nourishing scrub.
Because they occur underneath the top layer of skin, it can be a challenge to treat stretch marks topically.  There’s a good variety of body scrubs designed for this purpose. Check them out online for largest selection.

4. Get up and move.
Regular exercise promotes blood circulation, allowing skin cells better nourishment and more efficient detoxification, which tones skin and reduces the appearance of stretch marks.

5. Consider using retinoid products.
If you’re not pregnant or breastfeeding, a retinoid product, like those used for anti-aging, may boost cell turnover and spark collagen growth. Over-the-counter retinols will take longer to work than the prescription retinoid called tretinoin. Always consult your doctor before using retinoid products on any part of your body. 

» Show less