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Fitness, Nutrition, Health,

Recipes, Tips, & More

Need Help Going Dairy-Free? Here are 6 Great Substitutes

Need Help Going Dairy-free? Here are 6 Great Substitutes If you're reading this, you likely are or are considering going dairy-free. You may have an intolerance, have been told to eliminate dairy, or just want to have less of it. You may have identified it as an...

How Do I Know if I Have a Leaky Gut?

How Do I Know if I Have a Leaky Gut? "Leaky gut" is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all...

Mediterranean Diet 101

Mediterranean Diet 101  The Mediterranean diet is one of the most studied diets out there. It's based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid-20th century, researchers noted that people...

Green Tea vs. Black Tea

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people. Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s...

Can’t Meditate? Here are 9 Other Ways to Break Free from Stress!

Can't Meditate? Here are 9 Other Ways to Break Free From Stress I know! Meditation is the secret sauce to take your wellness up to the status of the elite gurus. It’s the “be all, end all” for the health of your entire mind-body-spirit. It’s the absolute must-do that...

What to Avoid if You Get Migraines

What to Avoid if You Get Migraines Migraine headaches can be terrible. The pain, vision problems (including aura), nausea, etc. can be debilitating; especially if they stick around for hours or even days. Migraines affect about 15% of adults, so they’re fairly common....

Water – How Much Do I Really Need to Drink?

Water - How Much Do I Really Need to Drink? Water is essential for life. You can only survive a few days without it. And being hydrated is essential for health. I could argue that water is the most essential nutrient of them all. Water is needed for every cell and...

Turmeric – Is It Really a Miracle Spice?

Turmeric - Is it Really a Miracle Spice? Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried...

Protein – How Much Is Enough?

Protein - How Much is Enough? Protein is not just for great skin, hair, and nails; it's critical for health. Without it, you wouldn't be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods....

Need a Mood Boost? Eat This!

Need a Mood Boost? Eat This! No question that what you eat can affect how you feel, right? It also affects how you eat, how you sleep, how you lose weight, how you gain weight and a whole lot of other stuff. Mental health and brain health are complex. So are the foods...

Recipe – Infused Water

Recipe - Infused Water You may not love the taste (or lack thereof) of plain water. One thing you can do is add some sliced or frozen fruit to your water. Here are some of my favorite additions to infuse water with a little flavor. But don’t limit yourself to these....

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Water – How Much Do I Really Need to Drink?

Water - How Much Do I Really Need to Drink? Water is essential for life. You can only survive a few days without it. And being hydrated is essential for health. I could argue that water is the most essential nutrient of them all. Water is needed for every cell and...

read more

Recipe – Golden Milk

Recipe - Golden Milk Serves 2 1 cup canned coconut milk 1 cup hot water 1 ½ tsp turmeric, ground ¼ tsp cinnamon, ground ½ tsp honey Instructions Add all ingredients to a small saucepan. Whisk to combine. Warm over medium heat, whisking frequently. Heat until hot, but...

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Turmeric – Is It Really a Miracle Spice?

Turmeric - Is it Really a Miracle Spice? Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried...

read more

Recipe – Baked Chicken Breasts

Recipe - Baked Chicken Breasts Serves 4 4 boneless skinless chicken breasts 1 tbsp olive oil 1 tsp salt ½ tsp black pepper ½ tsp garlic powder ½ tsp paprika Instructions Preheat oven to 450°F. Place a layer of parchment paper on a baking dish. Place the chicken...

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Protein – How Much Is Enough?

Protein - How Much is Enough? Protein is not just for great skin, hair, and nails; it's critical for health. Without it, you wouldn't be able to repair damage, digest food, fight infections, build muscle and bone, create hormones, and even think and have good moods....

read more

Recipe – Fruit Salad

Recipe - Fruit Salad to boost your mood Serves 6-8 1-2 cups watermelon, cubed 1-2 cups cantaloupe, cubed 1-2 cups blueberries, fresh 1-2 cups blackberries, fresh 1-2 cups green grapes Instructions Place all fruit in a large bowl and gently toss. Serve & enjoy!...

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Need a Mood Boost? Eat This!

Need a Mood Boost? Eat This! No question that what you eat can affect how you feel, right? It also affects how you eat, how you sleep, how you lose weight, how you gain weight and a whole lot of other stuff. Mental health and brain health are complex. So are the foods...

read more

Recipe – Chocolate Frosty

Recipe – Chocolate Frosty Do you ever crave a creamy, frosty or milkshake? Do you wonder if a "healthier" version exists? IT DOES! Serves 1 ¾ cup almond milk (unsweetened) ½ tsp vanilla extract 1 tbsp cocoa powder (unsweetened) ½ banana, frozen Ice cubes Instructions...

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How Much Sugar is Too Much?

How Much Sugar is Too Much?  It’s official! Organizations and governments are (finally) declaring a maximum amount of daily sugar intake. So, how much sugar is too much? While guidelines may be a  step forward, there are still a few problems. One - they don’t all...

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Recipe – Mayonnaise

Recipe - Mayonnaise Want a delicious mayonnaise recipe without the health-busting fats in the store-bought kind? Here you go! Makes about 1 ½ cups 1 large or extra large egg 2 tsp lemon juice ½ tsp salt 1 tsp Dijon mustard 1 clove garlic 1 cup olive or avocado oil...

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Healthy Fats and Dangerous Fats

Healthy Fats and Dangerous Fats All fat is NOT created equal! Some are healthy fats and some are dangerous fats. And which fats you choose may be making you fatter or keeping you from losing the fat you have. Fat is one of the three critical macronutrients along with...

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