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  • Change the way you celebrate to improve your health

    First let me tell you that you should be celebrating more often. You should celebrate every little win you have. Got to work on time?   Celebrate Drank your 100oz of water today? Celebrate Didn't yell at the annoying co-worker?  Celebrate Now I know that celebrating is something you have not been used to doing for so many trivial things... but.. hear me out. I know you say mean things to yourself like eleventy-seven times a day. Why not consciously celebrate every single little win you have???  No really... why not?   I challenge you today to celebrate something today that seems so totally trivial in a big way... finished all…

  • How To Get Back On Track

    So you got off track... You lost sight of your goals or maybe you just totally abandoned them because of a multitude of reasons... Social circumstances Emotional upset General stress Too busy UHHHH 2021? You recognized your loss of direction now what should you do? Accept what you have done Realize you are human Thank yourself for your “failure” Celebrate the things you DID RIGHT! Examining the cause of your dilemma Look for a pattern of behavior Identify triggers Be aware of outside influences that could be affecting what you do How to get back on track Go for a walk Don’t get on the scale Do not cut extra…

  • Phytic Acid, The Mineral Reducer?

    Do you soak or sprout your nuts, seeds, grains and legumes? Is it to help improve their digestibility? To help increase their nutrition? Perhaps, it’s to reduce phytic acid? Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant's storage form of the mineral phosphorus and is used as energy when the plant starts to grow. The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts. Phytic acid and minerals Have you heard of phytic acid being referred to as an “anti-nutrient?” Phytic acid binds to the minerals iron, zinc, and calcium preventing them from being…

  • Three Ways to Avoid Overeating at Meals

    Sometimes those holiday feasts are just amazing. And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days. But it doesn't always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time. Here are three tips to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!) Tip #1: Start with some water When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into…

  • Magnesium 101: What You Really Need to Know

    Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most abundant minerals in our bodies. Moreover, it’s the fourth most abundant mineral that we have! So what role does magnesium play? Do we really need to be consuming magnesium or taking supplements? Let’s find out… Magnesium helps lower our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabilizer found mostly in our digestive system, requires magnesium for its production. Therefore, it is recommended that we take magnesium to help manage our stress, anxiety, and mood disorders. In turn,…

  • Omega-3 Fats

    There’s a lot of talk about healthy fats these days. People are including more fat in their diets and forgetting about the fat-free diet crazes of the past. You’ve probably heard about omega fats in the mix, but what exactly are they? What are Omega Fats? Do they all perform the same function in our bodies? Omegas are a group of fatty acids known as Omega-3, Omega-6, and Omega-9. They’re numerically named based on their chemical composition. Omega-3 and Omega-6 fatty acids are essential fatty acids (EFA’s). The body is capable of producing some fatty acids on its own, like Omega-9 - meaning you don’t need to get them from…

  • Apple Cider Vinegar

    Apple Cider Vinegar – Healthy or Hyped?

    Apple cider vinegar (ACV for short) is basically made from apples, sugar & yeast and is put through a double fermentation process, and it has also become very popular among natural health enthusiasts. I would recommend you use a brand like Braggs that has the residue floating in it. They call it "With The Mother." I have been taking some GOLI ACV gummies lately and I like them. They seem to help with digestion etc... if you are curious about them you can check them out here. Many supporters claim that consuming just a small amount of ACV can result in all sorts of health-optimizing wonders: Reducing the appearance of…

  • Meal Prep

    Meal Prep: The Shortcuts You Need to Know

    Meal Prep: The Shortcuts You Need to Know A big part of feeling successful in your healthy eating regime is planning and preparing your meals ahead of time -- so you’re not tempted to just stop at the fast food drive-thru on your way home from work! So, why not bring back the tradition of good ‘ol home cookin’ and start eating healthier, more nutrient-dense meals… at home? Well, first off, you may be thinking that it’s way too time-consuming to cook all of your meals from scratch. However, if you plan in advance AND do at least some of the meal prep ahead of time, healthier home-cooking habits can…

  • Trying to quit dairy? Here are 6 substitutes!

    As a health practitioner, I can tell you that dairy is not an essential nutrient. #truthbombWhether you can’t consume it, choose not to, want to cut down, or just want to try new simple recipes, this post is for you.I've compiled a list of delicious dairy-free substitutes that I love. Substitutes for milk, butter, parmesan, and even pudding and ice cream! And you don't have to buy them at the grocery store if you don't want to. There are super-simple recipes that you can easily make in your kitchen.This post is full of delicious mini-recipes to try. And at the end, is a great dairy-free ice cream dessert for you.…

  • Nutrition Labels DIY

    Do You Know How to Read Nutrition Facts Tables?The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!Here’s my four-step crash course on reading the Nutrition Facts table.Step 1: Serving SizeThe absolute most important part of the Nutrition Facts table is to note the serving…

  • 50 Simple Ways to Start a Daily Self-Care Practice

    50 Simple Ways to Start a Daily Self-Care Practice Got hygge?! (Funny enough, in Denmark and Norway it’s pronounced "hoo-ga") Self-care, self-love, self-support, self-nurturing or hygge… whatever you want to call it, it’s one of the greatest investments you can make for your physical, mental and emotional health & wellbeing. You can grab a free self-care tracker here ...  http://bit.ly/sharetracker Because when you nurture yourself, you’re better equipped to help others. But, self-care isn’t all about rewarding yourself at the end of a hard day or stressful week. It’s about engaging in something that is self-supportive and looks after your own needs first. "Self-care isn’t selfish. It’s mandatory. Fuel your soul so you…

  • Why Your Waist Circumference Matters 100x More Than What You Weigh

    Why Your Waist Circumference Matters 100x More Than What You Weigh You totally want to ditch your scale, don't you? You may have this weird kind of relationship with your “weight”. I mean, it doesn't define you (obviously). What you weigh can matter but only to a certain extent. Let's look at your waist circumference (well...you look at yours and I'll look at mine). Waist Circumference (AKA “Belly Fat”): Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs. THAT is…

  • Why is My Metabolism Slow?

    You may feel tired, cold or feel like you've gained weight.  Maybe your digestion seems a bit more “sluggish”. You may be convinced that your metabolism is slow. Why does this happen?  Why do metabolic rates slow down? What can slow my metabolism? Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories). I actually have an exact way to calculate this in my ebook. But don't worry – we know that metabolic rate is much more complicated than…

  • Can my symptoms be a food intolerance or sensitivity?

    Can My Symptoms Actually Be a Food Intolerance? Food intolerances or "sensitivities" can affect you in so many ways. And they’re a lot more common than most people think. I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.    What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms…

  • Ahhh the stress mess.

    The Stress Mess: How It Messes With Your HealthWe all have some level of stress, right?It may be temporary (acute), or long-term (chronic).Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.It's the chronic stress that's a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.Stress (and stress hormones) can have a huge impact on your health.Let's dive into the "stress mess."Mess #1 -…