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These Bedtime Habits Improve Your Healthy Lifestyle

May 31, 2020

If you're like a lot of people, then you might not really have a nightly routine. However, changing your habits at bedtime can have a major positive impact on your life. These are a few changes that you may want to make for better overall health.

Try to Stick to the Same Bedtime

First of all, it's important to get into the habit of going to bed at the same time every night. Even though you might want to stay up late when you're binge-watching something on Netflix or when you don't have to go to work the next day, this can make it difficult for you to go to sleep at a normal time the rest of the week. Choosing a bedtime that will allow you to get at least seven hours of sleep each night is ideal and sticking to this bedtime every night can help you get adjusted to a good sleeping schedule.


Turn Off Your Devices

If you're like a lot of people, you might like to play with your phone or surf the Web on your computer until you go to bed. However, the light that is emitted from...

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What a Ketogenic Diet Can Do for You

May 17, 2020

Are you thinking about starting a ketogenic diet but don’t have enough information about it? This guide will help give you a rundown of the basics of a ketogenic diet so you can decide if this is your next step toward overall health.

A ketogenic diet is essentially a low-carb, high-fat diet that has myriad health benefits, from weight loss and appetite control to better maintenance of blood sugar levels. It may reverse the development of type 2 diabetes and helps control the onset of epileptic seizures.

The ketogenic diet, commonly known as “the keto,” is a very low-carb, high-fat diet. It involves a drastic reduction of carbohydrates, replacing them with high-fat foods. This reduction in carbs makes the body go into the metabolic state known as ketosis, hence the name. In ketosis, our body becomes more efficient at burning fat to release energy by turning fat cells into ketones in the liver, which are helpful for supplying energy to the brain. Ketogenic diets...

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Mindful Habits for Your Everyday Morning Routine

May 03, 2020

Establishing a few good habits in the morning can help improve your life. It helps to keep you positive, establishes a routine that you can look forward to, and it can even be good for your mental and physical health! Here are 5 easy to pick up morning mindfulness habits you can start right away.


1. Make Yourself a Morning Tonic

Whether you like an apple cider vinegar tea to help improve digestion, or a lemon ginger tea to help with detoxing, having a morning tonic is a great ritual to have. Experimenting with and adjusting your tonics to what you need that day is so much fun, plus the warm liquids will stimulate your body, encourage regularity, and is just downright fun to do!


2. Avoid Your Phone Like the Plague

When we first wake up in the morning, we enjoy a clarity that we won't see again for the rest of the day. Don't spoil the moment by immediately checking text messages, status updates, emails, and alerts. Enjoy yourself. Enjoy the morning. Put social media on...

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3 Ways to Have Healthier Eating Habits

Apr 12, 2020

Eating is something that we all have to do obviously. The question is, how healthy are we going to eat in a given day? Are we going to allow this to become something that we focus on as a course of action in our day? Or will we allow it to go by the wayside as we consume ever more fast food and other unhealthy choices? The answer, of course, is up to each individual. Those who want to have a healthier eating lifestyle should consider the following tips.


1. Eat Different Kinds of Foods

It actually is okay to have a hamburger or other greasy favorite from time to time so long as this makes up just a small portion of your overall diet. As almost any nutritionist would tell you, "it is all about balance". You need to stock up on eating healthy greens and nuts and the other things in life that we so often push to the side in favor of tastier treats.


2. Notice Your Portion Sizes

To be a healthier eater, you also need to be a good reader of nutritional labels. They can tell...

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5 Ways to Boost Your Immune System

Mar 22, 2020

Your gut is home to trillions of bacteria that keep your immune system in check. The performance of your immune system, the clarity of your mind, and the vitality of your body, skin, and hair all depends on the condition of your gut.

Use this nutritional list to help you get started on your gut and immune healing journey.


1. Take a daily probiotic and consume cultured foods.

Probiotics help to add beneficial bacteria to your gut, which in turn naturally boosts your immune system. This is the probiotic supplement that I use on a daily basis - Amare Probiotics. Cultured foods like raw sauerkraut, kefir, and kombucha also provide good bacteria, and aid in the digestive system by breaking down other foods, which in turn nourishes and protects the gut.


2. Complement your probiotic with prebiotics.

Prebiotics support your probiotics as well as the good bacteria you already have in your gut. You can choose to supplement with a prebiotic powder and / or...

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The Benefits of Meal Planning

Mar 08, 2020

Meal planning makes a big difference in the quality and freshness of your diet and can be a big factor in finding healthy choices at mealtime. When creating the plan, the whole household can get involved, which is great for kids too. If you want to save time and money, eat nutritious food and cut down on the amount of waste going to the landfill, then meal planning is the key.  

Meal planning is a great way to save time, as you’ll only be running off to the grocery store once or twice a week, instead of having to go regularly after work in a panic. Sitting down to do the planning will only take about a half-hour, but you will make up that time by not frantically searching the fridge and cupboards trying to find something to eat. You are also saving time by not having to wait in line at the drive-thru.

Cook large meals and make a specific plan for leftovers. This stops leftovers from going in the garbage or rotting. It also gives you a break from having to cook every day....

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6 Foods to Improve Gut Health

Jul 23, 2019

Probiotics may be one of the most important groups of nutrients that improve the function of your intestine and other organs. However, many people are not familiar with the significance of incorporating a healthy dose of probiotics into their diet. Here are a few foods and drinks that provide your body with the probiotics it needs to function properly.


Yogurt is enriched with healthy bacteria that help improve the performance of your gut and boost its overall function. Probiotics facilitate the growth of healthy bacteria in your body, which prepares your body to fight against gut inflammation. Yogurt is an inexpensive, plentiful source of probiotics, but be sure to choose the most beneficial varieties. Organic and Greek yogurts contain a higher level of probiotics as compared to their non-organic counterparts. Avoid purchasing yogurt that is actually labeled as “probiotic.” The companies that claim to offer probiotic-laden yogurts tend to add corn syrup, excessive...

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3 DIY Epsom Salt Baths to Relax and Decompress

Jul 09, 2019

Epsom salt is an organic and inexpensive way to reduce tension and stress. Epsom salt’s relaxing properties can be attributed to its high levels of magnesium. Epsom salt is inexpensive, always available at pharmacies or in the healthcare aisles, and easily mixed with essential oils, making it a great bath salt. If you have been feeling the need for a “spa” day to relax and de-stress, try some of these DIY bath salt mixtures to pamper yourself. 

Here are a few terms to familiarize yourself with when preparing DIY salt baths.

  1. Essential oils: Essential oils are used to promote relaxation and relief. They provide therapeutic benefits.
  2. Carrier oils: Carrier oils are used to dilute or extend the usage of essential oils.
  3. Epsom salt: The magnesium in the Epsom salt is absorbed into your body to alleviate muscle tension. 

DIY Lavender Bath Salts

Lavender bath salts are prepared using equal proportions of Epsom salt, carrier oil, and lavender essential oils....

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Foods to Help You Sleep

Jul 02, 2019

A night of peaceful, deep and quality sleep is a blessing that only the sleep deprived and insomniacs can truly appreciate.  To have not just one, but plenty of your nights filled with rest and sleep, try adding following foods to your diet, especially if you find yourself tossing and turning in your bed at night instead of sleeping. 

  1. Chamomile: Chamomile tea is a popular sleep-inducing tea that helps eliminate stress and anxiety. Before you go to bed, take a moment to sip a warm cup of chamomile herbal tea to relax, unwind and de-stress. 
  1. Pistachios:  Pistachios are not only tasty, but they are a jackpot for sleep. They are jampacked with magnesium, protein, and vitamin B6, which have a major role in inducing sleep. Consuming a healthy amount of pistachios before going to bed will knock you out like nothing else. You can eat them raw or add them to a glass of warm milk.  However, more than one ounce of pistachios will have a reverse effect on...
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Why Fermented Foods Are the Secret to a Happier, Healthier You

Jun 25, 2019

Do you eat fermented foods regularly? If not, you’re missing an easy way to make your gut healthier. And a healthier gut means a happier and more vibrant you! If your gut isn’t right, you can eat super healthy and still struggle with feeling flat and not quite yourself. Does this sound familiar? Because fermented foods are super important for healing the gut and balancing out the countless good and bad bacteria that live there, they could be your secret weapon for unlocking your vibrant self. 

What are fermented foods?

Fermented foods undergo a process called lacto-fermentation. If you’ve never heard of this, it’s how foods were preserved before refrigeration become an option. The “lacto” part has nothing to do with lactose; it’s actually referring to the lactobacilli bacteria that are involved in the process. 

The benefits of fermented foods

A healthy gut environment is super important for your hormones, immunity, digestion and...

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