Tips and products for leading a more mindful, healthful and balanced life

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Best High Protein Snacks For Energy And Muscle Maintenance 

Protein is the building block for every tissue, cell, and hormone. Additionally, eating protein regularly is critical if you want to grow and maintain muscles. The next time you’re hungry, choose a high-protein snack when you’re hungry can help you meet your protein needs. Keep reading to learn about our go-to options. Protein-rich foods Protein is found in animal and plant sources, and according to the USDA nutrition guidelines, one serving of protein should fill a quarter of your plate at meals. You can satisfy this nutrition requirement by eating a variety of foods, including: Poultry (chicken, turkey, etc.) Lean cuts of red meat (beef, pork, etc.) Beans (kidney beans, chickpeas, lentils, etc.) Tofu and other soy products Eggs Yogurt (Greek yogurt has the highest protein content) ...

Best Prenatal Vitamins For Your Pregnancy Journey

A prenatal diet rich in whole foods and balanced meals can help you meet your daily nutritional requirements, but a prenatal vitamin should also be part of your plan. These concentrated supplements are loaded with essential nutrients your baby needs during pregnancy. Here are tips to find the best prenatal vitamins for your pregnancy journey.   What are prenatal vitamins? A prenatal vitamin is a supplement catered for pregnant people and is rich in essential vitamins linked to a healthy pregnancy. At a minimum, these include: • Folic acid • Iron • Calcium • Vitamin D • Vitamin B • Vitamin B12 Some prenatal vitamins may include antioxidants, such as vitamins C and A, which may appeal to you while shopping for a product. Benefits of prenatal vitamins To maximize the benefits of prenatal vitamins, you should...

English Muffins: From Recipes To Health Perks

English muffins are small, round, and fluffy breads that are best enjoyed fresh. You can buy them at the store or you can even make your own at home. They are often cut in half and used for sandwiches, especially at breakfast. Keep reading to for delicious English muffin recipes. English muffin nutrition English muffins are a type of bread and they contain yeast and flour. You can significantly alter the nutritional qualities of English muffins by using a nutrient-dense flour. An English muffin made with white flour has the following nutritionals (please note these are averages and exact values may vary per product): • Calories: 130 • Fat: 1.5g • Carbohydrates: 24g • Fiber: 1g • Sugar: 1g • Protein: 5g • Sodium: 220mg A whole grain English muffin has slightly different nutrition levels: • Calories:...

8 Delightful Non-Caffeinated Drinks

Staying hydrated is important for your health, regulating body temperature, preventing infection, and helping your vital organs function. Although some caffeine is okay throughout the day, most of your fluid intake should come from non-caffeinated drinks. What is caffeine? Caffeine is a naturally occurring chemical that stimulates your central nervous system. For centuries, people have consumed caffeinated products to (temporarily) boost their energy and help them focus. How much caffeine is safe? Most healthy adults can safely consume up to 400mg of caffeine daily. This is approximately four large cups of coffee. Other beverages that contain caffeine include: All coffee products, including drip coffee, espressos, and iced coffee beverages.  Black and green teas.  Eating coffee beans.  Consuming energy drinks.  Some sodas.  Some people can’t tolerate caffeine or have been medically...

Gallop to Great Health: The Enchanting Benefits of Horseback Riding

If you live in the city, you may never have been exposed to horses, but there are several reasons why this activity should be on your radar. Humans have been riding horses for centuries to help with transportation but also because of sport and pleasure. Keep reading to learn more about the benefits of horseback riding. Is horseback riding a sport? Horseback riding is definitely a sport, and there are several equestrian events in the Olympics. These include racing, show jumping, speed jumping, and endurance events. Horses are also used to play polo, a sport where riders have mallets and hit the ball through goalposts to score points. You must have a strong level of fitness to participate in these activities. Benefits of horseback riding There are several physical...

Effective Exercises for Crohn’s Disease: Improve Your Well-Being

Crohn’s disease is an inflammatory bowel disease that results in inflammation along the intestinal tract. It is a chronic condition, and painful Crohn’s flare-ups can interrupt your daily routine. Fortunately, you can manage this condition and decrease the chances of a flare-up through lifestyle changes, diet, and medications. Keep reading to learn about Chron’s disease exercises that can help. Crohn’s Disease Signs [caption id="attachment_6544" align="alignnone" width="708"] Image credit: Giorgio Trovato on Unsplash[/caption] Signs of an inflamed bowel include changes in bowel habits and can include fever. Other symptoms include: Diarrhea. Abdominal pain. Fatigue. Blood in stool. Reduced appetite. These symptoms can appear rapidly, or they can present gradually over time. The onset will be highly individualized, and you’ll need to check in with your body cues to learn how Crohn’s...

Zumba Benefits: Dance Your Way to a Healthier You!

Zumba is an aerobic dance exercise that helps you improve your fitness while having fun! You can follow choreographed dances online through Youtube or visit an in-person class to start experiencing the Zumba benefits today. Background of Zumba Zumba was first created by a Colombian dancer and choreographer in 2001. He has trademarked the name of his workout program, which is now practiced in over 180 countries worldwide. The choreography is inspired by Latin music and movement, but the sequences are meant to be accessible to all - even if you have no dance experience. In North America, most classes are between forty-five minutes to an hour long, and the music is upbeat, catchy, and easy to move to. What Makes Aerobic Dancing So Healthy? To remain healthy, your cardiovascular...

Creative And Delicious Jackfruit Recipes To Add To Your Menu 

Jackfruit is a versatile fruit with a mildly sweet flavor when it is ripe. It has grown in popularity in Westernized recipes over the last decade because the texture of jackfruit is similar to meat-based proteins, and it can be easily substituted in recipes. Keep reading to learn more ways to incorporate jackfruit into your menu! What is jackfruit? [caption id="attachment_6491" align="alignnone" width="519"] Image credit: Towfiqu Barbhuiya on unsplash[/caption] Jackfruit is a tropical fruit grown in warmer climates around the world. It is from the same fruit family as figs or mulberries, although the jackfruit is significantly larger. To put it in perspective: the jackfruit can weigh anywhere from 10-15lbs, versus a large fig which is only 0.8lbs. What can I do with jackfruit? A unique feature of jackfruit is...

Ozempic For Weight Loss: Dosage, Dangers, And Side Effects! 

[caption id="attachment_6459" align="alignnone" width="1200"] Images from Ozempic.com.[/caption] Ozempic is a prescription medication used for blood sugar control. Recently the medication has been prescribed for weight loss, which is considered “off-label” or using medication for something it was not designed for. Keep reading to learn if ozempic is effective for weight loss and what the potential side effects are. What is Ozempic?  Ozempic is an injectable medication that helps your body clear blood sugars out of the bloodstream. It is primarily used for diabetes management to promote healthy blood sugar levels. The mechanisms of action for this medication include: helping your pancreas to release more insulin when blood sugar levels are high, slowing down how quickly food is digested, and preventing your liver from making too much sugar to release...

What Is Cognital Behavioral Therapy For? 

[caption id="attachment_6445" align="alignnone" width="1200"] Image credits: Christopher Catbagan; Dushawn Jovic[/caption] Cognitive behavioral therapy, shortened to CBT, is a form of psychotherapy that can teach you how to cope with anxiety and other big feelings. A health care provider who is trained in CBT can teach you how to apply CBT techniques to everyday life. How Does CBT Work You can start learning CBT techniques at your own pace using books or following online guides, but working with a specialist can help you achieve results faster. Together you can: Identify a specific problem in your life that is causing you to feel anxious Bring awareness to unproductive thought patterns that may be stopping you from taking action Identify negative thought patterns and reshaping them Learning and applying new productive...