The Microbiome and Its Influence on The Body.
Gut health is a hot topic right now and for good reasons! Feeding our gut microbiome is crucial for optimal health.
The gut microbiome influences all aspects of human function: immune responses, detoxification processes, neurotransmitter and hormone production, nutrient absorption, libido, mood, memory and even the clarity of our thoughts. The microbiome has a direct impact on metabolism because it affects how the liver and muscles store and use energy. It also influences the insulin sensitivity of cells to regulate blood sugar levels, appetite and weight gain.
Diet can improve the well-being of the microbiome. You can eat prebiotics, which feed the present gut bacteria, and probiotics, which contain live microbes. Choosing both options can keep your microbiome diverse and well fed.
Prebiotics include raw garlic, raw red onion, leeks, bananas, peas and dandelion greens.
Probiotics include naturally fermented cabbage, kimchi, tempeh, miso and apple cider vinegar. They add diversity because each strain of bacteria has different metabolic and immunological functions.
Choosing a primarily plant-based diet with a conscious effort to feed your microbiome is the most effective way to strengthen your body’s anti-inflammatory defense. (Check out our previous post on inflammation in the body and how to prevent it!)
Many of the foods we eat, especially vegetables, can help us deal with the double-edged sword of inflammation.
Nature and Mental Health, Let’s Get Outdoors!
A recent survey found that fall is the favorite season of most Americans. The cooler temperatures are ideal for outdoor activities such as hiking and biking or, more relaxed activities such as a long walk on the beach or even gardening. All this is undoubtedly good for our physical health, but can these activities in nature also benefit our mental health?
Studies show that rates of mental illness are higher in cities and lower in more rural cities. Some research indicates that the urban environment can create toxic levels of stress, which can affect mental health. Growing evidence suggests that contact with nature can improve mental health in a variety of ways.
Usually, when in nature it involves exercise such as walking, hiking or biking. Exercise releases endorphins, which can elevate mood and reduce physical pain in people with or without a mental illness. An outdoor activity that involves physical exercise can help improve obesity, sleep difficulties and cardiovascular issues.
The exposure to sunlight and blue skies can be vital for positive mental health. Sunlight prompts the release of serotonin, which can improve mood and cognitive function.
Some health services have animal-assisted therapy programs, where patients can take dogs on long walks or even go horse-riding. These can be fun interactive alternatives to taking prescription medication.
Everybody can benefit from contact with nature, young and old, male or female, mentally-ill or mentally-well. Get outdoors to promote your mental health, you won’t be disappointed!
Anti-Inflammation, Prevent Chronic Disease and Live a Healthy Life
Anti-inflammatory diets are all the buzz around the wellness scene, but an anti-inflammatory approach to eating is much more than just a new fad diet. With inflammation being at the root of nearly every single disease seen today, it’s our job to do everything we can to stop any underlying inflammation. Lowering your total inflammatory load is one of the best things you can do to promote better health.
So, what is inflammation in the body? Inflammation is a vital part of the immune system’s response to injury and infection. It is the body’s way of signaling the immune system to heal and repair damaged tissue, as well as defend itself against foreign invaders, such as viruses and bacteria. Chronic inflammation has been linked to certain diseases such as heart disease or stroke, and may also lead to autoimmune disorders, such as rheumatoid arthritis and lupus. A healthy diet and lifestyle can help keep inflammation under control.
Not sure if you have inflammation in the body? Here are the top 5 signs that you might have chronic inflammation.
#1 Chronic Fatigue
If you find yourself at work and the caffeine rush never kicks in, it may be time to look at the root cause and if chronic inflammation is playing a role. Fatigue is closely associated with inflammatory conditions like arthritis, chronic pain and even depression, which have all recently been linked to inflammation.
#2 Digestive Distress
Does upset stomach, indigestion, nausea or constipation all sound too familiar? Chronic inflammation may be the culprit. With some inflammatory digestive conditions like, inflammatory bowel disease, colitis and gastritis, these have all been associated with serious inflammation occurring in your GI tract.
#3 Weight Gain
If you feel like you have been putting in the extra work but not shedding those last few pesky pounds, inflammation might be hindering your hard work. How does this affect weight loss? Consuming inflammatory foods like, sugar or fried fast food feeds inflammation to go haywire. Chronic inflammation can lead to weight gain and worse, chronic disease. Not only unhealthy foods can cause inflammation. Some healthy foods can trigger an immune response and a firestorm of inflammation in your body. It is important to uncover any foods that your body is sensitive to.
#4 Chronic Pain
Chronic pain is a big sign of an underlying chronic inflammation. Any sign of chronic pain is a reason to practice daily self-care, enjoy more anti-inflammatory foods and cut out the inflammatory mainstream nonsense.
#5 Poor Immune Health
If you find yourself constantly getting sickness that goes around chronic inflammation may be to blame again. When your body is in an inflammatory state, your immune system suffers.
With lower inflammation, comes improved health. If you have any sign of chronic inflammation, there is no better time than now to get your body in check. Try reducing stress, focus on healthy food choices, cut out damaged fats (like trans and hydrogenated fats), and always reducing your sugar intake! Start your anti-inflammatory health journey today. Your health is counting on it!
The Microbiome and Its Influence on The Body.
Gut health is a hot topic right now and for good reasons! Feeding our gut microbiome is crucial for optimal health.
The gut microbiome influences all aspects of human function: immune responses, detoxification processes, neurotransmitter and hormone production, nutrient absorption, libido, mood, memory and even the clarity of our thoughts. The microbiome has a direct impact on metabolism because it affects how the liver and muscles store and use energy. It also influences the insulin sensitivity of cells to regulate blood sugar levels, appetite and weight gain.
Diet can improve the well-being of the microbiome. You can eat prebiotics, which feed the present gut bacteria, and probiotics, which contain live microbes. Choosing both options can keep your microbiome diverse and well fed.
Prebiotics include raw garlic, raw red onion, leeks, bananas, peas and dandelion greens.
Probiotics include naturally fermented cabbage, kimchi, tempeh, miso and apple cider vinegar. They add diversity because each strain of bacteria has different metabolic and immunological functions.
Choosing a primarily plant-based diet with a conscious effort to feed your microbiome is the most effective way to strengthen your body’s anti-inflammatory defense. (Check out our previous post on inflammation in the body and how to prevent it!)
Many of the foods we eat, especially vegetables, can help us deal with the double-edged sword of inflammation.
Nature and Mental Health, Let’s Get Outdoors!
A recent survey found that fall is the favorite season of most Americans. The cooler temperatures are ideal for outdoor activities such as hiking and biking or, more relaxed activities such as a long walk on the beach or even gardening. All this is undoubtedly good for our physical health, but can these activities in nature also benefit our mental health?
Studies show that rates of mental illness are higher in cities and lower in more rural cities. Some research indicates that the urban environment can create toxic levels of stress, which can affect mental health. Growing evidence suggests that contact with nature can improve mental health in a variety of ways.
Usually, when in nature it involves exercise such as walking, hiking or biking. Exercise releases endorphins, which can elevate mood and reduce physical pain in people with or without a mental illness. An outdoor activity that involves physical exercise can help improve obesity, sleep difficulties and cardiovascular issues.
The exposure to sunlight and blue skies can be vital for positive mental health. Sunlight prompts the release of serotonin, which can improve mood and cognitive function.
Some health services have animal-assisted therapy programs, where patients can take dogs on long walks or even go horse-riding. These can be fun interactive alternatives to taking prescription medication.
Everybody can benefit from contact with nature, young and old, male or female, mentally-ill or mentally-well. Get outdoors to promote your mental health, you won’t be disappointed!
Anti-Inflammation, Prevent Chronic Disease and Live a Healthy Life
Anti-inflammatory diets are all the buzz around the wellness scene, but an anti-inflammatory approach to eating is much more than just a new fad diet. With inflammation being at the root of nearly every single disease seen today, it’s our job to do everything we can to stop any underlying inflammation. Lowering your total inflammatory load is one of the best things you can do to promote better health.
So, what is inflammation in the body? Inflammation is a vital part of the immune system’s response to injury and infection. It is the body’s way of signaling the immune system to heal and repair damaged tissue, as well as defend itself against foreign invaders, such as viruses and bacteria. Chronic inflammation has been linked to certain diseases such as heart disease or stroke, and may also lead to autoimmune disorders, such as rheumatoid arthritis and lupus. A healthy diet and lifestyle can help keep inflammation under control.
Not sure if you have inflammation in the body? Here are the top 5 signs that you might have chronic inflammation.
#1 Chronic Fatigue
If you find yourself at work and the caffeine rush never kicks in, it may be time to look at the root cause and if chronic inflammation is playing a role. Fatigue is closely associated with inflammatory conditions like arthritis, chronic pain and even depression, which have all recently been linked to inflammation.
#2 Digestive Distress
Does upset stomach, indigestion, nausea or constipation all sound too familiar? Chronic inflammation may be the culprit. With some inflammatory digestive conditions like, inflammatory bowel disease, colitis and gastritis, these have all been associated with serious inflammation occurring in your GI tract.
#3 Weight Gain
If you feel like you have been putting in the extra work but not shedding those last few pesky pounds, inflammation might be hindering your hard work. How does this affect weight loss? Consuming inflammatory foods like, sugar or fried fast food feeds inflammation to go haywire. Chronic inflammation can lead to weight gain and worse, chronic disease. Not only unhealthy foods can cause inflammation. Some healthy foods can trigger an immune response and a firestorm of inflammation in your body. It is important to uncover any foods that your body is sensitive to.
#4 Chronic Pain
Chronic pain is a big sign of an underlying chronic inflammation. Any sign of chronic pain is a reason to practice daily self-care, enjoy more anti-inflammatory foods and cut out the inflammatory mainstream nonsense.
#5 Poor Immune Health
If you find yourself constantly getting sickness that goes around chronic inflammation may be to blame again. When your body is in an inflammatory state, your immune system suffers.
With lower inflammation, comes improved health. If you have any sign of chronic inflammation, there is no better time than now to get your body in check. Try reducing stress, focus on healthy food choices, cut out damaged fats (like trans and hydrogenated fats), and always reducing your sugar intake! Start your anti-inflammatory health journey today. Your health is counting on it!
The Microbiome and Its Influence on The Body.
|Posted by Natania GoldbergGut health is a hot topic right now and for good reasons! Feeding our gut microbiome is crucial for optimal health. The gut microbiome influences all aspects of human function: immune responses, detoxification processes, neurotransmitter and hormone production, nutrient absorption, libido, mood, memory and even the clarity of our thoughts. The microbiome has a direct impact on […]
Read more >
Nature and Mental Health, Let’s Get Outdoors!
|Posted by Natania GoldbergA recent survey found that fall is the favorite season of most Americans. The cooler temperatures are ideal for outdoor activities such as hiking and biking or, more relaxed activities such as a long walk on the beach or even gardening. All this is undoubtedly good for our physical health, but can these activities in nature also benefit our mental […]
Read more >
Anti-Inflammation, Prevent Chronic Disease and Live a Healthy Life
|Posted by Natania GoldbergAnti-inflammatory diets are all the buzz around the wellness scene, but an anti-inflammatory approach to eating is much more than just a new fad diet. With inflammation being at the root of nearly every single disease seen today, it’s our job to do everything we can to stop any underlying inflammation. Lowering your total inflammatory load is one of the […]
Read more >
Intermittent Fasting 101
|Posted by Natania GoldbergIntermittent fasting is the buzzword in a lot of health and wellness circles. So, what is it? Is it safe, and can you benefit from it? Intermittent fasting is an eating pattern in which you alternate between periods of eating and periods of fasting for a pre-determined period of time. There are several ways to […]
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Massage: The Holistic, Natural Solution for Better Mental Health
|Posted by Natania GoldbergWith metal health awareness on the rise, people are looking more into holistic therapies to manage the everyday stresses of life. Research has proven both physical and mental health benefits. Massage should be part of everyone’s toolkit when the going gets tough. Here are a few of the research-backed mental health benefits of massage: It […]
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Pediatric Massage Therapy Benefits Children with ADHD
|Posted by Natania GoldbergPediatric massage is adapted for each child/adolescence on a specific case by case basis. This massage therapy will ease both physical symptoms as well as, emotional discomforts associated with pediatric medical conditions while alleviating pain, anxiety and depression in children. This healing touch therapy also provides comfort, relaxation, reduction of stress hormones and relief from chronic […]
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Prenatal Massage Therapy for Mothers to be
|Posted by Natania GoldbergPregnancy can be a time of discomfort for a lot of women. Research shows that prenatal massage therapy can be an excellent way to reduce those uncomfortable aches and pains. Is prenatal massage safe? Yes absolutely, however you need to be well informed of this massage technique before you make your first appointment. It is […]
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Exercise: A Powerful Weapon to Fight Depression, Heart Disease
|Posted by Natania GoldbergOur friend James is concerned about his 82-year-old mother, who lost her husband and sister within a couple of months this year. She’s showing signs of depression, which can be grave. Plus, she was recently diagnosed with AFib, or atrial fibrillation, and is working with her doctors to bring her heart to a proper, steady […]
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4 EXERCISE TRENDS FOR THE ACTIVE AGING COMMUNITY
|Posted by Natania GoldbergWith disease on the rise like heart disease, cancer and diabetes throughout the United States, it is imperative to be active and participate in sports and activities that keep us in shape. This is especially true for adults over 60 since exercise can help ward off illness by boosting the immune system, as well as increase […]
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Hydration For Active Adults
|Posted by Natania GoldbergDid you know adults 55+ are more likely to drink half the recommend 8 cups or more of water/day compared to younger adults? Older adults are at an increased risk for dehydration, in part because they naturally have a lower water volume. Even minor illnesses can result in dehydration. By raising awareness of good hydration, […]
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8 Brain-Boosting Hobbies Scientifically Proven to Help Keep You Sharp!
|Posted by Natania GoldbergYour brain is the command center of your body. From your feelings to behaviors, it dictates everything you do. Just like any other muscle, it’s important to stimulate and strengthen your brain. How do you train your brain to be stronger? Below are eight common hobbies scientifically proven to boost your brain’s health! 1) SPORTS […]
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How Fitness Improves Physical Intimacy
|Posted by Natania Goldberg“People who are in better physical condition experience greater physical intimacy. “ That’s the finding of a new study that says higher levels of aerobic exercise can improve sexual performance, stamina, and desire in active men and women alike. Researchers found that more exercise brought more benefit for the study participants. Aerobic exercise brings better cardiovascular […]
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Heart Health and Dogs. They Really Are Mans Best Friend
|Posted by Natania GoldbergIf you have a dog, here’s one more reason to love him. If you don’t, here’s one more reason to find your forever friend. Scientists say having a dog is good for your heart health! “Those who own a pet, particularly a dog, were healthier from a cardiovascular standpoint,” said Dr. Francisco Lopez-Jimenez, a Mayo […]
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Do You Think It’s Possible?
|Posted by Natania Goldberg“Do you think it’s possible for a little girl to fly?” In 1970, Coach Béla Károlyi asked this question to the young girl who was sitting silently behind her school desk. With a fire blazing behind her eyes, she stared back at him and answered his question with a nod of her head. He replied, “So do I!” […]
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Walking School Buses Offer Safe, Fun, Alternative to Driving
|Posted by Natania GoldbergWalk, Don’t Drive The temptation to drive kids to school can be strong for parents with access to a car. The morning hustle can be especially difficult if you have multiple children attending different schools! I experienced this first hand growing up with my two brothers. Our parents had to juggle getting all three of […]
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Why Runners over 50 Need to Lift Weights, Too
|Posted by Natania GoldbergLike a lot of lifelong runners, Grady Cash was so passionate about his sport that he never had much interest in lifting weights. That changed a few years ago after he finished last in a short-distance race and noticed the guys who beat him were built differently. They had bigger shoulders, more muscle up top, […]
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5 Ways to Beat the Comparison Complex
|Posted by Natania GoldbergDo you ever feel like the body you want is always just out of reach or, that there’s always somebody “better” than you? It’s human nature to compare ourselves to others. Now, more than ever we are now living in an era where everything is accessible by our fingertips in a matter of seconds. Here’s how to […]
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Children’s Health and Regular Exercise
|Posted by Natania GoldbergGetting your children hooked on exercise is a gift that will last a lifetime. Their active upbringing largely determines their ongoing wellbeing through adulthood. We should encourage them to participate in healthy activities and practice different exercises on a daily basis. Allow your child to choose activities that appeal to them and which are age appropriate. […]
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What are Muscle Knots?
|Posted by Natania GoldbergAnyone who’s ever had shoulder or neck pain is familiar with those knobby lumps you might feel when you rub a sore area, known as “muscle knots.” What exactly are they and does massaging them actually reduce or eliminate them? Recent research is showing that the myofascial layer has a huge role in chronic muscle pain, including […]
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Boosting Your Brain Power with Exercise
|Posted by Natania GoldbergStudies continue to show that exercise can boost your intelligence, IQ levels and task efficiency. The brain benefits of regular exercise are for all ages! Combining exercise with a healthy diet is the best way to protect your brain function. Staying active with a variety of activities is best. Each type of exercise may offer […]
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Top 10 Reasons to Exercise For All Ages
|Posted by Natania GoldbergThe link between exercise and improved quality of life is undeniable. Exercising is empirically-supported with its contributions to weight loss, sleep, longevity, brain function and appearance. 1. Exercising boosts and stabilizes mood. More than 18% of the American population suffers from anxiety disorders. More than 16% of adults ages 18 and up suffer from depression. […]
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Massage Is Not Just A Luxury; It Is A Way To A Healthier, Happier Life
|Posted by Natania GoldbergAn occasional massage is better than nothing but, it can’t undo a lifetime of tension and stress. Sitting at a Desk All Day? If you sit at a desk all day (like most of us), your body is already in need of help. Massage lengthens the tissue and joints that get compressed in a constant […]
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Exercise Equipment Doesn’t Come with Age Limits
|Posted by Natania GoldbergFitness should be safe and fun, not frustrating. It should open doors, not close them. Believe it or not, some mature adults are discouraged from working out by well-meaning people using old stereotypes. “Put that thing down before you hurt yourself.” If you haven’t been subjected to such nonsense, then good for you. You might have been told […]
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Natural Remedies for ADHD: A Treatment Without Medication
|Posted by Natania GoldbergExercise for ADHD Exercise helps the ADHD brain function effectively and efficiently. Research shows that physical activity sparks positive changes in the brain that increase attention and improve mood. Exercise is an inexpensive, self-prescribed and accessible supplemental treatment option for adults and children with ADHD. How exactly does exercise deliver these benefits to the ADHD brain? Exercises […]
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Mushroom and Spinach Frittata
|Posted by Natania GoldbergThis healthy, kosher, low carb, low sodium, low sugar and gluten free frittata is great for dinner, breakfast, or lunch! To save time we suggest using bagged, presliced mushrooms and baby spinach for this delicious recipe. Ingredients 2 tablespoons extra virgin olive oil 1 10-ounce bag presliced mushrooms Salt and freshly ground pepper 1 to 2 garlic cloves […]
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Large Survey Proves Exercise Improves Health, No Matter When You Begin
|Posted by Natania GoldbergWe like to say it’s never too late to start exercising to enjoy the health benefits it brings, like reducing disease and even improving your life span. Now, the National Institutes of Health has offered fresh support for that fact. “Physical activity reduces the risk of many chronic illnesses and increases the odds of a longer, healthier […]
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Exercise Proves a Powerful Weapon against Cancer: Meet a Man Who Knows It First Hand
|Posted by Natania GoldbergBill Gillis has always been an athlete, running and lifting weights for most of his 71 years. His healthy lifestyle choices helped more than he could’ve imagined when he was diagnosed with Stage 4 abdominal cancer in 2015 and given an 11 percent chance to live. “I never missed a workout and had no side […]
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Exercise vs. Cancer: The Research
|Posted by Natania GoldbergResearch proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. Regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering risk of heart attack, stroke and diabetes. Strength training […]
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Superfood Mug Cake: Breakfast Perfection
|Posted by Natania GoldbergWe know that mornings can be difficult, but that’s no excuse for bypassing breakfast. It’s incredibly important to nourish your body with clean, healthy fuel when you wake up in order to rev up your metabolism and give your body the energy it needs to tackle your day! This Mug Cake recipe, courtesy of Wholly […]
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Chicken and Quinoa Chili with Chocolate
|Posted by Natania GoldbergChili in the summer? Why not! And the idea of using quinoa to make it a little heartier & higher in fiber is an added bonus. We used bell peppers in the chili for added color, flavor and vitamins. One surprising ingredient added was chocolate powder, a raw vegan cacao Superfood powder. Nutritionist Sophie has an amazing raw Superfood […]
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Wellness Wednesday Coaching
|Posted by Natania GoldbergIn Hans Christian Andersen’s The Ugly Duckling, a duckling was made an outcast, ostracized from the other ducklings, and was really depressed. One day he looked across the pond and saw the most magnificent creature he had ever seen, which happened to be a swan. The duckling jumped into the water to swim up to […]
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SPAGHETTI SQUASH BASIL PESTO LASAGNA
|Posted by Natania GoldbergThese days people are trying so hard to stay away from gluten and starch based carbs. People have become so creative in coming up with recipes for pastas made from quinoa, carrots and zucchini. Spaghetti squash is a great options at 40 calories a cup, plus added fiber, vitamins and minerals. Be sure to strain your cooked squash noodles as best […]
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Social Networks and Weight Loss
|Posted by Natania GoldbergWhat influence, if any, do our social networks have on the obesity epidemic? Researchers found that if an individual has just one friend that is obese, this increases their chances of obesity by 45%. If they have a friend-of-a-friend that is obese, this increases their chances of obesity by 25%. And if they have a […]
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Happy and Healthy Fourth of July Tips
|Posted by Natania GoldbergAs always, holidays should be a time to enjoy friends and family while doing fun activities. It is okay to indulge, but unnecessary to go crazy. Here are few pointers that can help you to have a happy and healthy Fourth of July: FRUIT SALADS Fruit salads are a good replacement for the heavier desserts at parties, plus strawberries […]
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MASTERING IMPULSE CONTROL
|Posted by Natania GoldbergAn experiment in the 1960s showed that children who had less impulse control also showed less scholastic aptitude later in life. In contrast, the children that had greater impulse control demonstrated the ability to delay gratification (during the study they did this for up to 20 minutes, and thereby received double the reward). Fourteen years […]
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Healthy Superfood Chocolate Oatmeal Cookies
|Posted by Natania GoldbergEnjoy these delicious chocolate oatmeal cookies without the guilt and feel amazing knowing you are putting Superfoods into your body! This recipe was adapted from a regular cookie recipe, but was revamped with much healthier substitutes like coconut oil (a healthy fat) instead of butter. These cookies are vegan, gluten-free, dairy-free, low in sugar and […]
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5 Questions That Will Change Your Career Mindset
|Posted by Natania GoldbergBelow are 5 questions from Wellness Coach Bobby Cappuccio that will add significant value to your career and with everyone you come in contact with professionally: 1) What is it that I’m uniquely good at doing? Usually it’s something you really enjoy, something that comes to you with relative ease, something you want to do […]
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Berry Bliss Superfood Granola Bars
|Posted by Natania GoldbergTry these truly amazing homemade granola bars with Philosophie Superfood Berry Bliss added. They taste like you’re eating candy, but very healthy candy :). They are an easy to carry a snack and Superfood boost all in one! Berry Bliss includes amazing, highly nutritious ingredients (camu-camu – the highest antioxidant fruit in the world, acai, goji, pomegranate, mangosteen and sprouted brown […]
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Coaching for Wellness
|Posted by Natania GoldbergMost of us have a general idea of what “coaching” is. This is usually based on our own personal experiences in athletics, training seminars, or even the concept of a “coach” as portrayed in Hollywood. But what is coaching, really? Dynamic wellness coach Bobby Cappuccio defines coaching as “an evidence-based practice that takes place when […]
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Cacao Magic & Green Dream Protein Brownies
|Posted by Natania GoldbergCacao Magic & Green Dream Protein Brownies superfood rich treats are grain-free, Paleo and gluten-free! Not only will these treats satisfy your sweet tooth, they also provide your body with beautiful ingredients and nutrients. You will definitely want to make a few batches of these because they won’t last long! They are also a great superfood energy/protein […]
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