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How to Stop Emotional Eating

Jan 28, 2019

Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day.  Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and figure out what’s underlying.

Don't be mistaken that treating yourself every once in awhile means there's a deeper issue -- this is normal behavior.  On the other hand, using food to quell unhappy feelings or to fill a void is where the problem lies.  Doing so may cause a momentary sense of relief, but it always brings more negative emotions than good.  The guilt and shame send us down a spiral, which can then in turn cause more emotional eating.

If this has been happening to you often, it’s time to dig a little deeper and see what's going on underneath the surface and find new tools to defeat the habit.

Let's touch on some ways you can create...

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How to Sneak Veggies into Your Meals

Jan 21, 2019
 

Even for those who like eating veggies, it can be a challenge to eat the recommended servings every day. And when you're craving a cheeseburger, it’s tough to opt for a bowl full of veggies instead. Well I’m here to tell you it’s easy to have the best of both worlds!

Leafy greens are chock full of vitamins and minerals that our body needs, especially nutrients such as Iron, Calcium, Vitamin A, and Vitamin K. For that reason, getting at least a cup of greens every single day is vital. There are many options when it comes to leafy greens and many ways to sneak them into your meals without hardly being able to notice.

When finding the right kind of greens, the primary focus that you have to consider is oxalates. Oxalates are particles in the food that prevent the absorption of certain nutrients, such as calcium. These can be troublesome in high amounts, so it is best to eat as little as possible and in moderation.

So as a result, you could stick with collard greens,...

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Why the Lymphatic System is Important to Your Health (Plus How to Boost it!)

Nov 29, 2018

Do you know what your lymphatic system is and how important it is to your health? 

In the technical sense, the lymphatic system consists of your tonsils, bone marrow, spleen, adenoids, lymph nodes, thymus, and lymphatic vessels. It’s basically a circulatory system of its own that works with your immune system. 

More understandably, the lymphatic system leads to lymph nodes that are all over your body. The circulatory system is pumped by the heart, but the lymphatic system needs your body’s movement to pump it. With this movement, your body’s lymphatic system can help keep you healthy by clearing out the toxins your lymphatic system is catching. 

For this reason, it's incredibly important to keep active so that your lymphatic system can do its job of keeping you healthy. Here are ways to boost this system for your best health. 

1. Moving around 

Exercise is good for you, and this is the proof. It doesn’t matter how you choose to move....

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Meet Your Matcha...

Nov 22, 2018

Have you heard of matcha before? Green tea has been revered for better health for centuries, but matcha has become more popular in recent years. Matcha is a type of green tea that is created by taking the young tea leaves, grinding it into a powder, and then whisking it into hot water. Instead of just drinking water infused with all the goodness of green tea, you are actually drinking that green tea. That's the difference between regular green tea and matcha, but there are so many incredible perks for drinking matcha regularly. 

Here are some important ones that will have you heading to the tea aisle to pick some up for yourself... 

1. Draws out toxins 

Matcha produces extra chlorophyll because it’s shade-grown. That means it has stronger detoxifying properties that can help you naturally eliminate heavy metals and other chemicals from your body. We all need regular detoxification, so this is a huge plus! 

2. Potent antioxidants 

Green tea is an...

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How to Have an Active Thanksgiving

Nov 19, 2018

Thanksgiving is a busy time for social gatherings and big meals around the table with friends and family. This typically means the holiday revolves around (delicious!) food and not much activity. There are some fun ways to make your Thanksgiving a little more active, and here are a few of my favorite family-friendly activities that will keep you all off the sofa... 

1. Get your game on 

Thanksgiving television is a big thing for families, congregating around the TV to watch the football game or the Thanksgiving Day Parade. If you must watch that big game on TV, get a game going of your own in the yard first. Gather the family and shoot some hoops, toss the football, or throw the frisbee. Anything you choose will be fun and get the blood pumping - so it’s a win-win! 

2. Take part in a turkey trot 

Take a look on your community page for your city, and you’re bound to see a turkey trot. These are free running and walking events held during the...

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Healthy Hacks for Surviving Thanksgiving

Nov 15, 2018

Behold, the season of all the good food is upon us.  

I've spoken to so many of you about what your biggest health struggle is over the holidays, and inevitably, food is a huge one.  You feel like you undo all of your hard work throughout the year in these last few months, only to start the new year off with new plans of getting your health in order again.  And the majority of us stay on that cycle for our whole lives.  Sound familiar? 

I want you to feel like this year is different. Instead of throwing all caution to the wind and waiting for the new year to roll around, I want to help you find your perfect balance of feeling on track and still enjoying the heck out of those yummy holiday dishes. 

That’s why you should make sure to incorporate these healthy hacks into your Thanksgiving to survive the holiday as well as the others just around the bend. 

1. Walk it off

Instead of just lounging all day waiting for the big meal to arrive on the...

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7 Ways to Boost Energy without Caffeine

Nov 12, 2018

Do you faithfully begin your day with a cup of coffee?  Statistics say over 2 billion cups of coffee are consumed worldwide each day, so chances are, you're a coffee drinker.  Sometimes it feels like the only way to add some pep in your step is to fill up your mug with some fresh coffee, doesn't it? 

A cup of coffee isn't a bad thing, but having an arsenal of ways to boost your energy without caffeine is beneficial, so here are some ways to do just that... 

1. See the sunshine

Pop open your curtains and let the sunshine light up your mood.  This is especially helpful if you have seasonal affective disorder (SAD) and can help to reset your biological clock. Let the sunshine in while you get ready for work, and you’ll find you have a much sunnier disposition.

2. Try rosemary

Rosemary essential oil has been shown to help boost brain function.  On top of that, it smells delightful. Diffuse rosemary frequently and allow the aroma to infuse your home to...

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Simple Ways to Stay On Track This Fall

Oct 30, 2018

Summer is behind us and Fall is officially here. We tend to have slower days this season, which is welcomed after a busy summer. More leisurely days can lead to falling off track with your healthy habits, but not if you stay mindful of the goals you've been working on all summer long.

Here are a few of my simple & favorite tweaks to stay on track during this slower season...

Spice up your life

A few dashes of your favorite spicy toppings can do wonders for your metabolism. Eat more hot peppers or even sprinkle red pepper flakes from your spice rack onto your foods to help boost your metabolism almost effortlessly. Add it to soups, stir-fry, pasta, or even your salad too.

Skip the diets

The best thing you can do is actually eat more of the right food. Fiber-rich fruits and veggies can be gobbled down until you feel that satisfied feeling with no guilt involved. Make smart choices when you’re eating, and you’ll be fueling your body with the right stuff and balancing a...

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Everything Electrolytes: Why You Need Them and Where to Get Them

Oct 26, 2018

Whether you exercise regularly or not, your body needs electrolytes. These are necessary minerals that help us balance fluid in our bodies, muscle movement, and brain function. These minerals are potassium, magnesium, chlorine, calcium, and salt. Making sure your body has plenty of electrolytes to stay charged is essential, even with the cooler weather this season.

Electrolytes help get your nerves active and regulate the water flow into your cells, which makes muscles contract as they should, awakens you, keeps blood pressure in check, and of course, keeps you hydrated. You probably already know that in summer, you’ve got to stay hydrated. But in fall and even winter, many people slack off, thinking because they’re not sweating from the heat that it’s not necessary.

While it’s undoubtedly true that the more active you are, like during your workout or while running a marathon, you need more electrolytes. However, even at rest, we need electrolytes to keep our...

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5 Reasons Your Weight’s Not Budging Even When You’re Trying

Oct 23, 2018

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough

We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill

Your stress level directly correlates...

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