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Jan
07
Ease Back Into Fitness After the Holidays With This Simple One-Week Workout Plan

If you took a break from fitness over the holidays, good for you. Working out is great, but so is relaxing, eating cookies, and spending time with friends and family. You'll come back to your workouts feeling refreshed and ready to crush the new year!


Holiday time means indulgence – plenty of parties and plenty of food to go around – making it difficult for many to stay on track with their diet and exercise routine. If you’ve been overdoing it throughout the holidays and realize now is the time to get back into your healthy daily regime, good for you! We have compiled a few smart, sensible, and helpful tips to help you get back on track post-holiday season. Say goodbye to th...


Dec
30
Weight Loss Management During Holidays

Dieting can be tough when celebrations and treats abound. You may find it's more manageable to shift your focus from weight loss to weight management during the holidays. Use this mantra: "Maintain, don't gain."


Here are some ways to make it work for you:



  • Make small changes. Look for healthier food and beverage choices. For example, replace sugar-sweetened beverages with sparkling water, and replace some high-calorie foods with fruits and vegetables. Walk at least 7,000 steps daily.

  • Hold yourself accountable. Keep track of your progress and check in with someone who will keep you accountable. That person could be someone who supports your goal.

  • Keep it interesting. Try new ways of tracking food ...

Dec
22
Is It Bad to Work Out Every Day?

While racking up gold stars for getting in a workout each day sounds nice, it's not necessarily a good idea to push yourself every single day. That said, if you keep a few things in mind you can move your body safely each day of the week.


Maybe you work from home and CrossFit class is your only outlet for in-person human connection each day. Maybe you've finally experienced the allusive runner's high and now crave that specific endorphin rush every morning. Or maybe, you're totally dialed in on a very specific goal such as marathon training.


Whatever the reason, if you've been working out every single day — or you've been feeling like you should be — there are some important factor...


Dec
15
Am I Just Tired or Is It Chronic Fatigue?

Many of us lead fast-paced lives that leave us exhausted and depleted of energy, which is perfectly normal. Less common are the exhaustion and lack of energy that come with chronic fatigue syndrome.


Distinguishing the difference between the fatigue that comes with everyday life and that which stems from a far more serious problem — chronic fatigue syndrome — can be tricky, which is where our expertise comes in.


Who is affected by chronic fatigue syndrome


Most people are diagnosed with ME/CFS between the ages of 40 and 60, but it can affect people of all ages. ME/CFS is more common in women and among white people, but these statistics may be influenced by a lack of proper diagnoses a...


Dec
08
5 Ways to Keep Your Digestive System Healthy

What is the digestive system?
The digestive system consists of the organs responsible for breaking down your food to absorb nutrients and expel waste. These organs include the digestive tract, liver, pancreas, and gallbladder. The digestive tract consists of a long tube that spans from your mouth through the pharynx, esophagus, stomach, and small intestine to the colon.


Why is the digestive system important?
The process of digestion turns your food into nutrients that are needed to function and survive. Your body uses nutrients for energy, growth, and cell repair. Further, research has shown that your digestive system can affect mood and overall mental health due to the strong connection betwee...


Dec
01
Seven common causes of fatigue and low energy

Worn out. Exhausted. Drained. Beat.


No matter how we describe it, we’ve all experienced that sluggish feeling. While it can be tempting to reach for an energy drink or head back to bed for a nice nap, there are healthier ways to fight fatigue.


Following are the most common reasons we experience fatigue and how to fight it.


You’re not eating a balanced diet


Eating a meal is a process that’s meant to be enjoyed, from thoughtful preparation and cooking to how you serve it and who you share it with. But remember that, above all, food is fuel. While it’s okay to enjoy a juicy burger with friends at a sporting event or enjoy a second piece of cake at a party, you should general...


Nov
24
Metabolic Flexibility: Retraining the Metabolism for Optimal Health

A key to optimal wellbeing, longevity, and chronic disease prevention, metabolic flexibility directly measures the body’s ability to respond and adapt to conditional changes in metabolic demands. Access to high-calorie processed foods as part of the standard American diet combined with increasingly sedentary lifestyles have directly impacted the ability of the metabolism to be flexible, and thus, support sustained energy production. Studies have shown that metabolic flexibility can prevent and treat metabolic diseases like diabetes and insulin resistance and help the body run at its optimal levels.


The real key to long-term health is not a fast metabolism – it is a flexible one.


Wh...


Nov
02
The 7-Day Detox Diet Plan

Five days before you begin your detox diet plan, progressively eliminate alcohol, coffee, cigarettes, refined sugars, saturated fats, and all processed foods.


Smooth digestion and absorption of nutrients along with your liver's efficient processing of toxins are critical for great health. That's why a cleanse program can be a powerful tool to rejuvenate your body and skin from the inside out. The key to a comfortable cleanse is to ease yourself into the program so that your body doesn't go into a shock. Five days before you begin your detox diet plan, progressively eliminate alcohol, coffee, cigarettes, refined sugars, saturated fats, and all processed foods. These can add toxins to your body...


Oct
28
The Truth on Artificial Sweeteners

No getting around it, we Americans have a sweet tooth. Most of us eat the equivalent of 20 teaspoons of sugar a day. True, you're probably not sucking on sugar cubes throughout the day, but you are probably downing more than your fair share of sugary cereals, snacks, sodas, ice cream .. and the list goes on and on.


Sugar substitutes are sweeteners that you use instead of regular table sugar (sucrose). Artificial sweeteners are just one type of sugar substitute.


Some manufacturers call their sweeteners "natural" even though they're processed or refined. Stevia preparations are one example. And some artificial sweeteners are derived from naturally occurring substances — sucralose comes fro...


Oct
21
Mindful Breathing Can Achieve Tremendous Health Benefits

Being human, we forget the wonder of breathing. We take it for granted. It takes a health crisis or bad air quality for us to appreciate this basic, yet profound ability.


Yoga, meditation, and other relaxation techniques all depend on focusing on the breath. There are many benefits of meditation and proper breathing is an important part of learning how to calm the mind and body.


The first thing to consider is how well you care for your body and lungs. Basic guidance is to do the following:



  • Don’t smoke

  • Avoid exposure to indoor and outdoor pollutants

  • Prevent infection by washing your hands with soap and water and avoiding crowds during flu season

  • Be sure to get regular aerobic exercise to keep...

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