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5 Fast Exercises When You Have No Time To Workout

Apr 09, 2019

Struggling to fit in your exercise daily? Have no fear. I’ve got 5 Fast Alternative Exercises when you have no time!

Not everyone has the luxury of committing a full hour for a Zumba or Pilates class at the gym, particularly for working mothers and those who put in long hours at work. Without a late night gym nearby your home or office, it’s easy to put off working out for the proverbial “tomorrow”. Soon, the New Year's resolution of getting into shape and shedding that last ten pounds or maintaining your current weight goes out the window.

Leaving exercise for “tomorrow” doesn’t have to be that way anymore with this guide to 5 fast yet effective exercises that can be done anywhere (even with no equipment around!). Besides, why spend 40 minutes on a treadmill when there are better exercises to help achieve your ideal physique and fitness level?

Skipping

Remember when you were a kid in school? Jumping rope, or skipping, is an underrated...

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Add Spices to Your Meals to Lose Weight Naturally

Apr 05, 2019

Who said eating healthy had to be bland and boring? Knowing the right herbs and spices to add to your cooking can give it loads of flavor and extra nutrients -- plus they can boost your metabolism to help you lose weight. Sounds like a win-win to me! 

Here are some of the best herbs and spices to start working into your recipes to help you drop those extra pounds: 

1. Turmeric
Turmeric contains the incredible curcumin antioxidant, and it serves as a warming spice. Warming spices increase your body heat which helps speed up metabolism. It’s easy to work into your meals for an added boost of healthy goodness. Sprinkle it into soups, stews, marinades, chicken, or even mix it into your scrambled eggs. 

2. Cinnamon
Interestingly, you’ll find cinnamon in many desserts, but all that sugar along with it doesn’t help. Try sprinkling cinnamon onto your oatmeal, in your coffee, on top of yogurt or sweet potatoes. It can balance your blood sugar and help you...

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How to Avoid Sugar Crashes

Mar 26, 2019

We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel vibrant, and keep your body functioning optimally.  

Balancing your blood sugar is essential, and the longer you let your blood sugar run wild, the more likely your chances for developing a long-term problem can grow.  So how do you keep your blood sugar stabilized throughout the day? Follow these tips for blood sugar bliss. 

1. Eat foods that release energy slowly

Your regime should consist of foods that are low on the glycemic index. In other words, these foods release energy into your bloodstream slowly for more sustainability. Things like vegetables, legumes, berries, nuts, seeds, and whole grains are all excellent choices.

2. Snack healthfully between...

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Simple Ways to Liven Up Your Leftovers

Mar 19, 2019

You had the best intentions of using up those leftovers from the weekend.  At first, your Meal Prep Sunday seemed like a dream idea.  You'd prep food for the week, have it all stored and ready, and you'd have a home cooked meal every day without much effort.  But by day #3 of it, your family is giving you the side-eye, and you can no longer bear to eat the same dish again.

I feel you. It happens to us all. We all want to make use of our leftovers, but we get bored, and food goes to waste instead. Instead of forcing yourself and your family to eat the same things day in and day out, try these leftover tips that will help you liven things up and reignite the spark that makes you excited to dig in.

  1. Add avocado

Leftover brown rice and sautéed veggies? Eh. Leftover brown rice and sautéed veggies with fresh avocado? Now you’re talking! Drizzle on some sriracha too for a spicy hit and facelift on your leftovers.

  1. Add some crunch

Sometimes, we just...

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Why You Should Try an Elimination Diet

Mar 12, 2019

That tiredness, bloating, skin rash or brain fog you've been experiencing could be the result of food intolerances.  These discomforts we tend to write off as normalcy can be directly related to what you're eating, and the way to know for sure if what you’re eating is causing you trouble is to try an elimination diet. 

To make it simple, an elimination diet consists of you avoiding certain foods for a few weeks.  After you get these foods out of your system, you'll begin reintroducing them to your diet one at a time. If you have kids, it’s much like starting them on solids and watching for any symptoms of sensitivities, but in reverse.

Food Sensitivity Symptoms

Intolerances aren’t always a major allergic reaction with a swollen tongue and puffy eyes.  In fact, the majority of food intolerances present themselves as common discomforts such as dry skin, itching, bloating, digestive upsets, headaches, fatigue, migraines, and achy joints and pains....

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Foods That Age You Beyond Your Years

Mar 05, 2019

Youthful looking skin is something we'd all love to have. You likely have a daily routine of caring for your skin including moisturizers, exfoliators, face wash, night cream and more. Aside from what we can do on the outside, the health and appearance of our skin also comes from how well we take care of the inside.

Here’s what you should avoid eating to evade any additional aging to your skin:

Sweets. From sweet and tasty cakes to sugary candies, too much sugar in your body can wreak a lot of havoc. Excess amounts of sugar can tear down collagen in the skin, among many other negative effects that go on inside of your body. That’s not to say never to enjoy a slice of pie, but if it's part of your everyday life, it's time to try to lessen the load.

Overly salty foods. When you eat convenience foods and processed items, you intake more sodium than you would sprinkle on if you were cooking it yourself. That excess sodium makes you retain water, leaving you appearing puffy...

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How to create a stress-free environment in your home

Feb 26, 2019

As the old saying goes -- home is where the heart is, but that doesn’t mean your home environment isn’t causing you stress. It should be a sanctuary where you feel at peace. However, many things can add a tinge of tension in your home. It’s important to take a good look within your walls and see what is heaping unnecessary stress upon your life and take control of it. 

Here’s how to make your home environment as stress-free as possible so when you come home, you're met with a peaceful, safe feeling that helps you rejuvenate and relax. 

1. Make a happy place 

Your home doesn’t need to be big to have an area of happiness in it just for you. If you have a whole room you can use, great! If not, create a cozy nook for reading or unwinding that’s your own space to decompress in. 

2. Always make your bed 

It might seem silly to make your bed. After all, you’re just going to mess it up later. But even if all else in your...

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MCT Oil: What it is and Why You’re Going to Love It!

Feb 19, 2019

There’s been quite a bit of talk about MCT oil lately, and for good reason. MCTs, or medium-chain triglycerides, are outstanding for your health. They’re very special fatty acids that contain anywhere from 6 to 12 carbons in length. That's technical-talk, though, so let's get down to what it really means. 

So, what does all of this mean for you? These healthy MCTs are not hugely present in the typical Western diet. Your body needs good fats, and our diets are swarmed with trans fats, instead. You can get MCTs from certain foods naturally, or you can take supplemental MCT oils which are great to enhance your diet with. 

However you take your MCTs, through food or by choosing a high-quality MCT oil, you’ll get a ton of benefits. Some of these include... 

Improved memory and brain health 

If you always feel like your brain is in a fog or you’re tired of trying to remember where you put your keys, MCT oil helps improve your overall brain...

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Healthy Snacks to Fuel You All Week Long

Feb 12, 2019

There comes a point when you feel tired of eating the same snacks over and over again. Prepping them each week can become mundane, and that trip to the vending machine to make a snap decision seems exciting, easy, and spontaneous. Undoubtedly, the snack you'd get from the vending machine may momentarily taste good, but your returning hunger and sugar crash an hour later will remind you why you need to pack a healthy snack. 

As long as you keep a variation, you can rotate these snacks to keep things interesting. They’re easy to put together, easy to take with you, and they don’t need to be kept cold, so if you’re on the go, you won’t have any excuses to run to the break room for free donuts. 

1. Apple Sandwich 

Take an apple, cut out the core, and slice it horizontally so you can layer it with almond butter, bits of dried fruit, and chia seeds, and it’s a gourmet treat for the taste buds. Plus, with all that nutrition, you’ll feel...

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How to Get Better Sleep

Feb 04, 2019

If you have trouble falling asleep each night no matter how tired you are, you could benefit from creating a relaxing bedtime routine to help get your body and mind in the right mood for sleep. Repeating these actions nightly can help signal to your body that it’s time to go to bed, which might be all you need to actually get a restful night’s sleep.

Here’s how to get into a relaxing bedtime routine for yourself.

  1. Power down - Smartphones and electronic devices have made our lives easier in many ways, but at night, that blue screen stimulates our brains, keeping us awake. Try to avoid looking at your devices for about one hour before you go to bed to calm your mind. You might think you’re getting ahead for tomorrow by reading those emails, but the reality is you’re just adding more fodder for your brain to worry and mull over. Forget about it until morning.
  2. Meditate and unwind - If your brain just doesn't stop it, try meditating or performing...
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