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Mindful Habits for Your Everyday Morning Routine

habits mindfulness 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

clean eating mindfulness 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

gut health immune 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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Secrets of Meal Planning

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.  

Save Time

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.

Ready to get started meal planning and prepping today? Check out my

Meal Prep Masterclass 

and get ready to create healthy, affordable, and ...

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6 Foods to Improve Gut Health

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.


These have good probiotic properties, which means they are a treat for your gut bacteria. Almonds are also high in fiber and full of fatty acids and polyphenols. A handful of almonds makes an excellent snack when you’re feeling hungry.


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...

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3 DIY Epsom Salt Baths to Relax and Decompress

relaxation 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

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

gut health 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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The Easiest Way to Get More Energy

energy Jun 18, 2019

Do you feel tired often? Is getting out of bed in the morning a daily struggle? Does your energy dip every afternoon and the only thing that can bring you back to life is a sweet treat or a savory gluten bomb? 

The secret to more energy isn’t a brand new magic pill or super shake loaded with strange ingredients. In fact, it’s much more simple than you might think. 

If you’re ready to increase your energy levels naturally there’s ONE thing you must do: eliminate sugar from your diet in all forms. This might sound dramatic but hear me out. Sugar has ZERO nutritional value yet it still takes a ton of energy to process. It actually TAKES from your body instead of giving to it (like food is supposed to do). 

If you’re ready to not feel like you’re completely drained at 2pm. If you want to wake up feeling refreshed. If you’re dying to have the energy to play with your kids or go for a work out when the day is done, then it’s...

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A Healthy Guide to Good Nutrition

clean eating Jun 11, 2019

Whether you are at your ideal weight or striving to reach your weight goal, is it simply a matter of burning more calories than you take in? Unfortunately, it’s not that simple. Overall body health improvement, as well as weight gain or loss, must be factored into the equation or you could be heading for health problems. Correct nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, means eating many different foods, monitoring your consumption of certain food and beverage items, and rarely counting calories. Good diet offers balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, your body must have the correct combination of nutrients. Here are the most important ones:


They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used...

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