Ever have those days when you feel hungry all day long? Us, too! The good news is there are plenty of healthy foods and meal combinations you can enjoy to help you feel full without breaking your calorie bank. The key is prioritizing the following three components: low-calorie protein, water, and fiber. According to Elizabeth Somer, RD, author of Eat Your Way to Sexy, “All three or any one of these will fill you up before they fill you out, so you push away from the table before you’ve overeaten.” But before you start rooting through your fridge and cupboards,…
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As much as exercise hits your body with a barrage of feel-good hormones, it also puts your body in a state of stress. From your gut to your heart, every cell is working hard to maintain all bodily functions while you work out. That’s why it’s so important to get proper nutrition and fuel your body with foods rich in vitamins and antioxidants. “Exercise produces stress on the body, and that increases the need for certain nutrients that the body might otherwise be able to produce enough of,” says Ashley Koff, RD, founder of The Better Nutrition Program. Take the…
You can make daily progress towards big goals without changing every single thing about your current daily routine and activities. Remember that big changes happen as a series of smaller steps. We have outlined eight cornerstones of good mental and physical health and broken them down into smaller, doable habits. Start with the ones you are most likely to adhere to and keep incorporating more healthy changes as you go. Cornerstones of A Healthy LifestyleHealthy diet Create a balanced meal plan, including proteins, carbs, fats, vitamins, and minerals. They are all essential for your body’s health needs. Focus on whole…
I used to think that being busy was a valid excuse not be healthy. My job would take priority over my physical and mental health, I “didn’t have time” to take care of myself and felt burned out most of the time. This was before I realized that you can have both – if you really work for it. A busy schedule does not mean you can’t live healthily. With a little planning on your part, you can even make healthy living an asset and a time-saver! Today I’ll be sharing my top tips for maintaining a healthy mind and…
Don’t sleep with your phoneTurn your phone off, and leave it charging in another room 45 minutes before you go to bed. Your phone screen emits a soft blue glow which disrupts your circadian rhythm, and prevents your brain from switching off. If you rely on your phone’s alarm clock to wake you up for work; try buying an old-school alarm clock. Take a hot shower/bath before sleepingThis will help your body relax and your mind unwind before your sleep. It’s important not to shower too close to the time you’re planning to sleep. Try and plan it so you’re…
Move your bodyI think you knew I was going to say this! It doesn’t matter what time of day you work out, just move your body when it feels good for you! Exercising lowers our stress hormone, cortisol, and releases endorphins which make us feel happy and energized. Putting on a cute fitness outfit like my favorite REI Co-op Active Pursuit Tights from REI always give me the motivation to get moving. Rain or shine I try and get out of the house to workout 6 days a week! Eat healthy all dayOne of the main reasons we feel a…
In this blog post, I’m going to break down an ideal weekend with a balance of movement, rest, work, relaxing, and good food! Positive Body ImageRegardless of pregnancy, there are so many life factors that influence changes in our body. Stress, activity, age, maturation, and social influence seems to dictate that many of these changes should be seen as negative. We have been molded all our lives to believe only certain body types are beautiful and loved when in fact every BODY is beautiful and perfect in its own way. Luckily, we are seeing more awareness in the media around…
Losing weight can be a difficult task for some people. But the long-term goal is not to lose weight, it’s to keep it in check. Let me clear that up for you: Wouldn’t it be amazing if you could feel comfortable with yourself without getting obsessed with the scale? In today’s article, I’m going to show you step by step, my favorite healthy tips of the day that will help you lose as much or as little weight as you want. The deal? They will make your weight-loss journey a fast and lasting process. The best part? All of them…
The start of a new decade brings with it new resolutions to improve one’s life, including a healthier lifestyle. Here are 20 practical health tips to help you start off towards healthy living in 2020. Eat a healthy diet1_20190529_091438_LRPhoto: FAO/J. GreyEat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating…
It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should actually be doing to optimize your health. Yet, despite all the disagreements, a number of wellness tips are well supported by research. Here are 27 health and nutrition tips that are based on scientific evidence. Guille Faingold/Stocksy United Limit sugary drinksSugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1). Unfortunately, findings from several studies point to…