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  • An Introduction to Holistic Living & 5 Ways To Live A More Holistic Lifestyle

    lifestyle concept - beautiful happy woman enjoying summer outdoors

    Have you been hearing the term "holistic health" and you aren't quite sure what it is? Holistic health means finding ways to get your body, mind and spirit strong so you can live the life you truly desire living without physical, mental and spiritual problems holding you back. It is a matter of looking at the whole person, mind body and spirit and recognizing what is and what is not working from all different angles.

    Holistic healthy living involves treating ourselves as multi-dimensional, complex beings that are affected by many factors. These factors range from what you eat, physical activity levels, your thinking patterns, relationships in your lives, stress and much more. Exercise, proper nutrition, meditation, paying attention to how you truly feel and developing a mind-body connection are all important aspects of living a holistic approach to health.

    Do you feel like taking more of a holistic approach to your health but you aren't sure where to start? Here are five great ways to start living holistically. You will experience increased energy levels, weight loss, glowing skin, happier moods and much more!

    1. Eat as clean as you can! You don't have to go all out and eat clean every single day all day,that can drive even hardcore health nuts crazy. Make a point to eat as clean as you comfortably can and it will make a major difference in your life. Over time it will become easier and you will start to crave only high quality and clean food. If you do it a pace that works for you, it will become a lifestyle change, not a quick fix. Start by adding more greens, smoothies, a variety of colorful fruits and vegetables, seeds, nuts and beans.
    2. Drink water with lemon. Sometimes the most powerful things are the easiest and drinking water with lemon is one of them! It is one of the most inexpensive and natural ways to detox your body. Try drinking this first thing in the morning and last thing at night. Lemon is high in vitamin C and helps to flush out the liver, which is one of the most important organs in the body!
    3. Spend more time in nature. Outdoors can be the best therapy there is and a great way to connect to your thoughts. Life can be so hectic and sometimes we forget to tune into how we really feel. Go outside daily and reflect on the beauty of nature and the beauty of your life!

    Running Woman. Outdoor Workout in a Park. Full Length Portrait

    1. Replace coffee with green tea. So many of us love our coffee in the morning but sometimes we can overdo it and have too much caffeine in our diets. If you are looking to get away or cut back on caffeine, green tea is a great alternative. If the taste is too strong for you, add some honey! Green tea is made from un-oxidized leaves and is the least processed type of tea and therefore contains the most antioxidants and beneficial polyphenols. Green tea helps aid digestion, improves heart and mental health, and regulates body temperature.
    2. Have an attitude of gratitude. It can be easy to get caught up in the demands of everyday life and forget how good we have it. There is always something to be thankful for - whether it is your health, friends, family, job or anything that brings joy to your life. Take a moment every day to pause and be aware and thankful of what you are grateful for and this will boost your mood immediately!
  • Are You Feeling Stuck In A Rut When It Comes To Your Health?

    Here Are Three Strategies To Get Unstuck & Begin Soaring

    Are you currently feeling stuck in a rut and that you crave change in your life but you don't know how to get it? Whether it is in regards to your diet, exercise program or lifestyle, at one time or another, we all experience the feeling of being stuck. In these situations we can have the belief that there is nothing we can do to get the changes we desire, but that is far from the truth.

    One of the best ways to stop feeling unstuck is to change some things up completely. Remember, if you want something you've never had, you have to do something you've never done. We create and accept the same thought patterns and most likely this is contributing to feeling as if we are stuck in a rut. The good news is that it is just an illusion that we are stuck and it's easy to snap out of it with new thoughts and different actions. Although change may not happen over night, working on it day by day things will start to go in the direction that you desire.

    Here are three powerful strategies to get you to your desire change.


    1. Acknowledge that you may be stuck in your comfort zone
      Do you feel that you are too comfortable in life and need to change certain aspects? Are you looking to start eating different or start a new workout plan but you are holding yourself back from beginning? Does certainty appeal to you more than anything but you know it's desperately time to take a leap? Remember that great things never come from comfort zones.
      If you are feeling stuck, it's probably because you are sitting right in the middle of your comfort zone.
      If your intuition is telling you to do something new but you are apprehensive, it's time to look fear in the face and move forward.
    2. Monitor your thoughts and change the negative ones.
      It's especially hard to think positive when we are feeling stuck in a rut. It'll take some practice but with time, your thoughts will support your growth, get you unstuck, and help lead you on the path to your inner power. If you are having negative thoughts on body image or getting back on track with a healthy lifestyle, start to recognize them and change them when they creep in! It's important to remember that you are not your thoughts. Changing your mindset is changing everything!
    3. Set small achievable goals.
      When we get stuck in one place, sometimes we try to be extreme by setting large and unrealistic goals. Sure, certain big goals sound great in theory in the beginning but it may not be possible for you. Sometimes we just need to get out there and achieve success of even the smallest kind to get the energy and momentum flowing. If you are looking to start eating healthier or lose weight, take baby steps but commit to consistency. Consistency is key when it comes to changing your habits to better ones. You will start to see the changes you desire over time and most importantly, they will stick and you will be able to enjoy the process!

    Fit young woman fighting off fast food

  • Positive Thinking Can Improve Your Health & Help You Stay On Track

    Do you consider yourself an eternal optimist who has a positive mindset or are you someone who never sees the good in things and you feel like you are constantly living in self-doubt and fear? Are you stuck thinking negative thoughts and need to break the cycle once and for all? Of course life is unpredictable and everything isn't always rainbows and butterflies but choosing positive thinking as much as you can will change your world around for the better in more ways than you can imagine.

    The environment we grow up in and the people we are around can really shape our thinking patterns from an early age on. You may have a negative mindset without even realizing it. As with anything else in life, changing your thoughts takes practice and time but it can happen. Start to notice and be aware of the things you think. Start to have an attitude of gratitude for what you like about your life and be aware of any negative thought patterns that keep showing up. Even if you can't change them right away, acknowledging them is a big step in the right direction.

    A research paper published online in a journal of the American Heart Association shows that even for people dealing with heart disease, that a positive outlook means living longer and stronger. The study, which looked at 607 patients in a hospital in Denmark, found that patients whose moods were overall more positive were 58 percent more likely to live at least another five years. When you learn examples like this and you see people who have changed their lives and their health with the power of positive thinking, it gives you incentive to move in that direction.

    Positive thinking has been linked to:

    • Lower risk of cardiovascular disease-related death
    • Increased physical well-being
    • Better psychological health
    • Longer life span
    • Less stress
    • Lower rates of depression
    • Increased resistance to the common cold
    • Better stress management and coping skills

    Focus on witnessing your self-talk and start to become aware of the things you tell yourself and the things you think about. If things are overwhelmingly negative, start to take notice and make a change in a more positive direction. It may not happen over night, but with time and practice, optimism can be yours. Life can be tricky, and it’s not about being positive every minute of every day, it’s more about finding a way to see the best in every situation you encounter. If you have the ability to change your thoughts, which can change your health for the better, isn't it worth it?

    Portrait of a Woman Drinking Yellow Fruit Juice

  • Proper Hydration Is Key To Your Health

    Glass of fresh water with  lemon.

    When it comes to our health, staying properly hydrated and drinking enough water is one of the most important things you can do. Many of us do not nearly drink as much water as we should everyday. One thing that many people are not aware of is that sometimes your body confuses a thirst signal for a hunger signal. Keeping this in mind the next time you are reaching for something to eat can remind you to drink more water and to also check in with your body and see if this is really thirst rather than hunger.

    Water makes up 60-70% of your body weight and even just a mild dehydration can cause the metabolism to slow down by 3% and a 2% loss of body water can cause trouble focusing, fuzziness, short term memory loss. What exactly does water do for us and why is it so important? Water performs the following functions: removes waste and toxins, transports nutrients and oxygen, controls heart rate and blood pressure, regulates body temperature, protects organs and tissues and creates saliva.

    Drinking plenty of water is also important for healthy skin. If you don't drink enough water, you'll suffer from dry skin and you won’t have that glow that we all love to have. Drinking plenty of water also keeps your skin moisturized and reduces the appearance of fine lines and wrinkles. Also, because your body will try to retain water to conserve resources, your skin can become puffy and appear bloated.

    Everyone knows if you are not drinking a lot of water, it can feel like a daunting task to drink as much water as you should. However, once you begin to make it a daily habit, it will become something you crave. It is key to find ways to make drinking water more convenient and accessible so you are more apt to drink it. Consider buying a filter water system for your home and store a lot of water bottles where you work. This will surely allow you the trouble of buying bottled water or having to replace jugs of water in your home.

    Fruit, herbal tea, coconut water, and chlorophyll are also excellent choices in addition to drinking water. Add a lemon, lime, cucumber, or any fruit of your choice to add some nutrients and natural flavor to your water if you are not crazy about drinking plain water and starting to get used to drinking more. In addition to hydrating with water, juicing and drinking fruit based smoothies is an excellent option as the fruits and vegetables are water-based foods filled with vitamins and nutrients. Approximately 20% of our water intake is obtained through food. Since many fruits and vegetables contain as much as 90% or more water, juicing and smoothies are a no brainer. Some excellent fruits to juice because of their high-level water content are; watermelon, strawberries, grapefruit, cantaloupe, peaches, pineapple, raspberries, oranges and blueberries. It can take some time to getting used to drinking more water everyday but the benefits are well worth it. Being hydrated allows you to feel much more vibrant, healthy and with more energy to take on the day.

    Handsome young man drinking water from a glass

  • What You Need To Know About Probiotics & Digestive Health

    Digestive health has an enormous impact on our overall health, in fact some doctors believe digestion is the main cause of all health problems. Think of your gut as a giant factory that has a lot to manage and control to work correctly. In our modern world of unhealthy food, chemicals, stressors, toxins and more, it can be a truly difficult task to keep our guts healthy and working properly. The health of your gut is directly linked to the health of your whole body.

    Research over the past two decades has revealed that gut health is critical to overall health, and that an unhealthy gut contributes to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism, depression and chronic fatigue syndrome. Hippocrates said this more than 2,000 years ago, but we’re only now coming to understand just how right he was. It may not be the most simple thing to diagnosis but one of the easiest ways to detect if you have a leaky gut is by connecting with how you feel. Some symptoms include fatigue, inflammation and depression.

    Our gut contains ten times more bacteria than all the human cells in our entire body, with over 400 known diverse bacterial species. Many people aren't aware that there are more bacteria in our intestinal tract than there are cells in our entire body. The health of your gut determines a lot including what nutrients are absorbed and what toxins and allergens are kept out.

    happy woman in sport clothes raising hands

    A healthy ratio of good to bad gut bacteria is essential for:

    • Proper development and function of your immune system
    • Protection against over-growth of other microorganisms that could cause disease
    • Digestion of food and absorption of nutrients
    • Digesting and absorbing certain carbohydrates
    • Producing vitamins, absorbing minerals and eliminating toxins
    • Keeping bad bacteria under control
    • Preventing allergies

    Probiotics are a great way to regulate the bacteria and promote the growth of “good bacteria” and kill off "bad bacteria". What exactly are probiotics? Probiotics are live micro-organisms that change intestinal flora that may lead to health benefits when given in sufficient amounts. Some of the most effective probiotic supplements tend to be in live cultures contained in capsule form. Because they are live cultures, they must be kept refrigerated. Probiotics have grown in popularity and can be purchased in health food stores, online and more. In addition, products like yogurt are now adding certain strains of probiotics to their food.

    If probiotics are not something you are familiar with, it is important to know what to look for in a good one.

    Healthy eating fit woman

    What makes an effective probiotic:

    • Alleviation of symptoms of lactodse malabsorption
    • Increase in natural resistance to infectious diseases of the intestinal tract
    • Suprresion of cancer
    • Reduction in serum cholesterol concentrations
    • Improved digestion
    • Freeze-dried
    • Tablets
    • Powders
    • Liquid

    Making sure to get a good amount of good bacteria in your digestive system is imperative as an estimated 80 percent of your immune system is located there. Supporting your digestive health means supporting your immune system which is your defense system against all disease.

  • 6 Reasons Why Coconut Oil Is a Great Addition To Your Diet

    Coconut oil here, coconut oil there, coconut oil everywhere! Have you been thinking about using coconut oil but you aren’t sure what all the fuss is about and you don’t know how or where to add it in your diet? Coconut oil has become a major ingredient for those pursuing a more healthy lifestyle and for good reason. Coconut oil is extremely versatile, packed with many nutrients, anti-viral and antibacterial. Coconut oil can be used for cooking in a range of different recipes, smoothies, snacks, beauty regimes, and much more!

    When purchasing coconut oil, look for extra virgin and avoid refined, it is imperative that it is in an unrefined state. Also, buying organic will ensure that the coconut oil is 100 percent non-GMO, which is ideal.

    Here are six incredible health benefits & reasons to start adding coconut oil into your daily routine!

    Coconut oil and fresh coconut

    1. Stimulates the thyroid: Research shows that coconut oil contains a medium-chain fatty acids accelerate that stimulates metabolism, which gives you more energy and who doesn’t want that? Start off your day with a smoothie with coconut oil or spread some coconut oil on a piece of wholegrain toast!
    2. Lowers cholesterol: Coconut oil protects your heart by reducing total cholesterol and increasing good cholesterol. Keeping your cholesterol levels healthy is important as it is a great way to keep your heart healthy and lowers your chances of having a stroke or getting heart disease.
    3. Aids with weight loss: Remember, healthy fats do not make you fat! The healthy medium chain fatty acids do not circulate in the bloodstream like other fats; they are sent directly to the liver and are converted into energy. So the body does not store the fat in coconut oil as fat; it uses it to produce energy instead! Coconut oil is a great addition for those who lead an active lifestyle.
    4. Supports the immune system. Coconut oil is rich in lauric acid, a nutrient that supports the body’s immune system. When the immune system is strong, you can fight off toxins, stress and keep yourself healthy and vibrant.
    5. Great for the skin: When coconut oil is applied externally it forms a protective antibacterial layer protecting the infected body part.  Also, coconut oil speeds up the healing process by helping to repair damaged tissue. Coconut oil can be used as a moisturizer that you can apply directly to the skin (including your face) that will supply your body with nutrients while giving your skin an undeniable glow.

    Happy young woman drinking coconut milk on beach

  • Three Natural Ways To Reduce Toxins In Your Home

    When you hear the word toxins, what do you think of? There are many different kinds of toxins that it can be hard to keep track of where they all even come from. There are toxins in places we may have never even imagined before. Toxins can exist anywhere- in our furniture fabric, in the food we eat, in the drinks we drink, in the water supply, and in the polluted air. The accumulation of toxins within the body is the root cause of poor health and very problematic for the human body. This is why it’s important to try to do what you can do to eliminate as many toxins as possible. Yes, it is impossible to eliminate all toxins from your everyday life but by being conscious and taking certain actions, you can reduce your exposure which will mean a healthier life for your mind and body.

    A great way to tackle all the toxins in your everyday life is to start in the home! Here are three incredible ways to start taking charge and guard your home against unwanted toxins.

    1. Buy houseplants. Houseplants are not only visually appealing, they are good for your health! NASA once did a study about the removal of toxins from confined spaces by common houseplants, and their results showed that most types of houseplants are actually very successful in cleansing chemicals like formaldehyde, benzene, and trichloroethylene from the air. Formaldehyde can be found in many types of foam insulation and cleaning products. Benzene is a solvent found in paints, and trichloroethylene is a chemical used in paints, adhesives, inks, and varnishes. Houseplants also have been shown to improve mental health, overall mood and help prevent allergies. Start looking in your local area to find available houseplants that are known to help reduce toxins in the home.
    1. Start using a shower filter. Unfortunately any municipal water treatment programs contain chlorine. A shower filter can be one of the most life-changing purchases you will ever make. Filtering the water you shower can be as important or even more so than filtering drinking water. Shower filters will reduce chlorine, heavy metals (such as lead and mercury), odor, sulfur smell, rust, scale and moderately reduce sediment.
      Young Couple Cleaning Cleaning Modern Kitchen
      1. Dump out toxic cleaners & make your own! It can be so tempting to buy cleaners at the store; they are easily available and inexpensive. However, many cleaning products contain so many toxins and chemicals, it is highly ironic that they are used to “clean”! Start buying eco-friendly cleaning products or better yet, learn how to make your own at home. Here is a great guide on ingredients to get you started.

    Baking Soda: Cleans, deodorizes, softens water, scours

    Lemon: Effective against most household bacteria.

    White vinegar: Cuts grease, removes mildew, removes orders, and removes some stains.

    Essential oils: Depending on your preference, certain essential oils like lavender and lemon are great and natural additions to cleaning solutions and work even better as products you can buy in the store!

  • Five Reasons Why Smoothies Make The Perfect Breakfast

    Everyone knows that it can be difficult to eat a healthy and delicious breakfast everyday of the week. We feel rushed and choices that are filling, healthy and nutritious seem limited. In addition, coffee shops are loaded with unhealthy goodies and work cafeterias tend to only offer traditional breakfast items that are never exactly the best choice for our health.

    One of the best ways to avoid giving into temptation and eating unhealthy is to make your own smoothies at home. Smoothies are versatile, delicious, nutritious and give you the energy that you need to wake up and face the day with sustainable energy.

    Here are five convincing reasons to drink smoothies for breakfast.

    1. Start off your day the right way
      How you begin your day really sets the pace for what is to come. By feeding your body a healthy and nutritious meal, you are setting yourself up for success. Smoothies will give you energy, clarity and fill you up with all the right stuff instead of the usual unhealthy breakfast foods that can cause a quick crash.
    2. They are convenient and easy to make
      Smoothies are extremely convenient to make! They take at most, five minutes total and you can make them the morning of or the night before.
      Family drinking smoothie or juice in domestic kitchen
      Smoothies truly give fast food a whole new meaning, and a much better one at that!
    3. Easy way to sneak greens in
      Smoothies are a smart and easy way to get the amount of green servings you need to thrive. It can be tough to eat as many greens as you desire but when it comes to a smoothie, you can use spinach, kale, romaine and any green that suits you. If you are someone who doesn't love greens, it is super easy to add fruits like bananas and pineapples to disguise the green taste. Even if the taste is disguised, the nutrition is still there! Greens are full of life force and amazing nutrients that keep you healthy and grounded.
    4. Fruit, fruit and more fruit
      The best part about smoothies is that you can try it with almost any kind of fruit combination! Depending on your preferences, you can mix and match and play around with different combinations. Switching it up means you can give your body overall nutrition from the variety and you will never get bored with the taste!
    5. Easy way to add protein in
      Sometimes it can be tough to eat enough protein and smoothies allow you to drink it! Smoothies are a great way to add protein in, whether it is from protein powder, spirulina, hemp seeds or nut milks - there are so many different ways to add protein in your smoothie which will keep you full and satisfied until lunch

    Super food smoothie

    1. Green smoothies – recipes – general information
    2. Eating to nourish ourselves rather than to reward or punish ourselves.
    3. Outcomes are determined by expectations.
    4. Do things for you that you would do for those you love.
    5. You are in charge of your mind. And then your results.
    6. There is no failure. Only feedback.
  • Healthy Fats Can Do A Lot For Your Overall Well-Being

    Are you afraid to eat fat because you assume it will make you fat? Have you cut out all fat from your diet because of this? For years this assumption has been an incorrect one but recently the light has been shed on the fact that eating good fat, is in fact a very good thing. Yes, bad fats increase cholesterol and your risk of certain diseases, but good fats protect your heart and support overall health. In fact, good fats like omega-3 fats are vital to your overall health and well-being. Healthy fats help with brain health, increase energy and help control weight.

    Omega-3 fatty acids should become a staple in your diet for many different reasons. Omega-3 fatty acids help fight and prevent many serious illnesses and diseases including: heart disease, cancer, IBS, cancer and arthritis. They also help to reduce blood pressure and cholesterol levels, ulcers, acne, depression, psoriasis, bipolar disorder, and arthritis. Omega-3 fatty acids help fight wrinkles, protect vision and even help clear acne. In addition to physical health, omega-3 fatty acids help support brain health. Research indicates they play a major role in memory, problem-solving abilities and other cognitive functions.

    It is no surprise that many people are lacking a diet rich in omega-3 fats. Now that awareness is increasing about the many health benefits, people are starting to seek out sources.

    Great sources of omega-3 fats

      • Walnuts
      • Flaxseeds
      • Salmon
      • Seaweed
      • Beef
      • Soybeans
      • Tofu
      • Shrimp
      • Brussels Sprouts
      • Cauliflower


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