While cooking your own meals is a great way to focus on health, sometimes the convenience of takeout wins. However, takeout foods aren't notorious for being healthy choices. With a few simple swaps, you can turn your takeout into a healthy meal that will leave you feeling satisfied without feeling sluggish. 

Here are a few tips for upgrading your takeout:

 1. Serve up proper portions

Just like when you go out to eat at your favorite restaurant, the portion you're given for takeout may be far larger than one serving. Take a moment and plate it, so you eat enough to feel satisfied without mindlessly overeating. As a side bonus, you'll have another portion to enjoy tomorrow for lunch. Filling half of your plate with a fresh salad before adding your main course is a great way to keep portions in check without measuring.

2. Choose more veggies

Make sure you get the right amount of vegetables on your plate, too. Even if you're ordering a burger, you can load it up with veggie toppings and choose a side salad as your side. Ordering pizza? Top it with veggies and order a side salad to eat before you dive into a slice. There are tons of ways to incorporate more vegetables into your takeout meals.

3. Supplement with something from your fridge

While ordering takeout can be a quick and convenient way to get a meal, it can also be expensive. One way to save money (and not waste your groceries!) is to supplement your takeout order with something from your fridge. For example, if you're ordering takeout, you could add a side of steamed broccoli or roasted Brussels sprouts. Adding a few items from your fridge can stretch your takeout budget and get more bang for your buck.

4. Choose healthy cooking methods

Restaurant foods can be loaded with more sodium than you need. Prioritize steamed, baked, or sauteed options over fried dishes, and pick lean proteins when you can. Along with more veggies, this will make you feel good after your takeout food choices.

5. Ask for sauces and dressings on the side

When ordering takeout, it is always best to ask for sauces and dressings on the side. This way, you can control how much of each you want to add to your meal. Too much sauce or dressing can easily make a dish too heavy or soggy. By asking for them on the side, you can add just the right amount to suit your taste. 

Above all, don't punish yourself for ordering takeout. When you make mindful choices, it can still be healthy. Plus, taking a break from the kitchen is a smart way to stay motivated and inspire creativity in the kitchen. Having indulgences here and there is a good way to keep from binging, too, so allow yourself to truly enjoy those special takeout moments from time to time. 

As the days grow shorter and the weather cools down, many find themselves longing for a change. After a summer of relaxed routines, the prospect of a new season can be invigorating. If you're looking to hit the reset button on your habits, fall is the perfect time to do it. Here are a few ideas to get you started:

Eat more fall foods

As summer comes to a close, many people begin to crave heartier, more comforting foods. There are a few reasons for this. For one, the weather starts to cool down, and we naturally want to eat foods that will warm us up from the inside. In addition, as the days grow shorter, we may start to feel slightly tired and sluggish. Fall foods can help with this by providing grounding energy. Root vegetables like potatoes, carrots, and beets are especially helpful in this regard. They tend to be hearty and filling without being too heavy. So as summer winds down, make sure to stock up on these fall favorites. Your body will thank you for it!

Create a morning routine

The slower days of summer can make it hard to stick to a solid morning routine, but there's no better time to start than the beginning of a new season. Wake up early and spend some time doing something you enjoy, whether it's reading, taking a walk, or writing in a journal. Not only will this help you start your day on the right foot, but it will also give you something to look forward to each morning.

Set goals

Even though the end of the year is within sight, you can still make some goals. You can even get on top of the ones you promised yourself you'd do in January. Keep it simple by vowing to add more vegetables to your meals, keeping up with workouts, or sticking with your daily meditation.

Clear out clutter

We tend to associate spring with cleaning, but there's no reason you can't do that in fall. By cleaning and organizing, you'll be ready for fall and winter that's right behind it.

Correct your sleep schedule

As the days get shorter and the weather gets colder, our bodies naturally crave more sleep. Unfortunately, that's often easier said than done, and our rhythm can get out of whack with the time change. If you're having trouble winding down at night, try disconnecting from electronics an hour before bed and reading a relaxing book instead. You can also try adding an extra pillow topper to your mattress or investing in a comfortable pair of pajamas. Just a few small changes can make a big difference in getting a good night's rest.

Know where to draw the line

Fall is also a time when the events and gatherings start to really pick up. It's okay to decline last-minute plans when you're spread too thin. Keep in mind that when you aren't feeling rested, and life feels chaotic, you should tune into your body and give it what it needs.

Following these simple steps will help you physically and mentally reset this fall season, leaving you feeling refreshed and rejuvenated just in time for winter!

What you eat can have a significant impact on your mood. Foods that are high in sugar and refined carbs can cause spikes in blood sugar levels, leading to feelings of anxiety and irritability. On the other hand, healthy foods rich in nutrients like vitamins, minerals, and healthy fats can help improve mood and promote feelings of calm and well-being. If you're looking for mood-boosting foods to add to your diet, consider incorporating some of the following:

1. Salmon: Salmon is a great source of omega-3 fatty acids, which have been shown to improve mood. Omega-3s help to protect against cognitive decline and can also improve joint health. If you don't like salmon, you can also get omega-3s from other fish, such as tuna or mackerel, or from flaxseeds or chia seeds.

2. Dark chocolate: Who doesn't love chocolate? Luckily for us, dark chocolate is not only delicious but also good for our mood. Dark chocolate contains flavonoids, which are plant-based compounds that have been shown to reduce stress and improve heart health. Make sure to choose dark chocolate with a high cocoa content (70% or higher) for the most benefits.

3. Spinach: This leafy green vegetable is packed with essential nutrients for our overall health, including magnesium, folic acid, and vitamins B6 and E. These nutrients have all been linked with improved mood and increased energy levels. Add spinach to your next smoothie or salad for a boost of mood-enhancing power.

4. Seeds and nuts: Seeds and nuts are another great source of omega-3 fatty acids and magnesium—two essential nutrients for a healthy nervous system and improved mood. Seeds and nuts are also good sources of fiber, which can help regulate digestion and keep you feeling fuller longer. Snack on a handful of sunflower seeds or pistachios the next time you're feeling down for a quick pick-me-up.

5. Blueberries: Blueberries are one of nature's perfect foods—not only are they delicious, but they're also packed with nutrients that are good for our health, including vitamins C and B6, fiber, and antioxidants. Antioxidants help protect cells from damage and improve overall immunity, which can lead to increased energy levels and improved mood. Add some fresh blueberries to your morning oatmeal or yogurt for a nutrient-rich start to the day.

By eating foods that are known to boost your mood, you can help yourself feel happier and more energetic throughout the day.

There’s a growing number of people struggling with their work-life balance. A large percentage of American workers feel their job demands that they should be available 24/7 since they can check in from anywhere using their smartphone. This type of constant availability takes a toll on both a person’s mental and physical health. We need to socialize, relax, and care for ourselves to stay happy and healthy.

Here are four simple ways to improve your work-life balance:

Unplug

It’s easier said than done, we know, but avoid checking your phone for work matters after hours. This constant checking may have become a habit you wish you’d never started, and if you are honest, practically all work-related matters can wait until the next day. It’s key to unplug from work when you get home each evening and on the weekends. Let your coworkers know you won’t be returning emails, calls, or texts regarding work after hours so that they can prepare for this change.

Work Smarter

If you can’t seem to get all of your work done within the allotted 40 hours, you aren’t alone. An alarming number of Americans work more than 50 hours a week, every week. Before you go to your boss to ask for a reduction in your workload, take a careful look at how you are spending your time. Track it for a few days and see what’s causing you to stay late each night and come in early each morning. You will no doubt be surprised by the ways you can change or eliminate distractions and other time-wasters.

Take a Stay-Cation

Another vital way to get your work-life balance in order is to make use of all of your vacation days. A large number of US workers lose essential time with their family or with themselves because they don’t take all of their vacation days, or in worst cases, don’t have any vacation days at all. If you feel uncomfortable about using all your holiday in one long vacation, schedule the occasional day off here and there to enjoy “stay-cations.”  Breaking it up like this will give you the mental health days you need while ensuring you don’t come back to an overwhelming mountain of work.

Train Your People

Many of us grew up hearing, “If you want something done right, you have to do it yourself.” Unfortunately, this gets ingrained to the point where we feel we can’t delegate any tasks lest they end up back in our laps in worse shape than before. If you have employees you manage or freelancers you outsource to, take the time to train them well. Make sure they know exactly how to do things. Of course, this will take time upfront. But, once they understand your requirements, you’ll be able to hand off more work and give yourself some slack.

Being mindful, totally aware of the present moment includes feeling into the physical space you take up in the world.

• Right now, stretch your arms and legs, really experiencing the lengthening of your muscles.

• Clench your hands into fists and then release them. Clench and release. Clench and release.

• Tighten your feet into balls and release. Wriggle your fingers and toes.

• Gently move your head clockwise and then counterclockwise, drawing a circle with your nose.

• Raise your shoulders up to your ears and then drop, drop, drop. Move slowly, deliberately and notice all the physical sensations as you move.

Really look at your hands and observe how they connect to your arms, your arms to your torso, and so on through your body.

We spend so much time in our heads, thinking, anxious, busy, before falling into bed each night that we forget what a marvel the human body is. 

Taking a moment to focus on the experience of being in the body, physically anchors you into self-awareness in the present moment.

If you truly want to be your best you, to have a happy and healthy life, you need to learn how to set boundaries. Boundaries are being clear about what your limits are, and they are necessary to ensure you don’t get overwhelmed by the demands of other people. Without boundaries, you are likely to be overburdened, stressed, and resentful, and it’s up to you to set and maintain your limits. You are the only one responsible for your happiness and wellbeing. No one else can do it for you.

If you find it hard to say no, and it’s affecting your wellbeing, you need to stop and recalibrate. Here are some key elements for creating healthy boundaries:

Know your limits

Knowing yourself is the key to creating and maintaining good boundaries. Know your emotional, mental, and physical limits. Work out what makes you feel uncomfortable or stressed and what feels good.

Learn how to read your feelings

In assessing where your limits are, you will have felt a range of different emotions. Two key emotions that signal that your boundaries are being crossed are resentment and discomfort. If you feel you’re being taken advantage of, not appreciated, or even being exploited, that’s a sign you’re being pushed beyond your boundaries, and it’s time to reassert those boundaries and say no.

Give yourself permission to enforce your boundaries

It’s okay to say no. In fact, it’s necessary for your self-respect to maintain your boundaries and refuse an unwelcome request. There is no room for guilt or self-doubt in this. Having clear boundaries and sticking to them is not selfish. In putting yourself first, you’re ensuring that you will have the energy to do the things you want to do and be there for people when its right for you.

Be clear about what’s up for negotiation

Know what you need to stay happy and healthy, whether it’s your daily walk, a gym session, or yoga practice. Make it clear that these are non-negotiable parts of your daily schedule. Similarly, be clear that you won’t host family parties, but you will contribute with food or drinks. Being clear and direct about your boundaries leaves no room for doubt, guilt, or leverage.

Be direct

When you're clear about your boundaries, you don’t need an excuse, a backstory, or a note from your mother. Be direct and leave it at that. You can be polite and kind about it, but in the end, it’s okay just to say no and keep your boundaries strong.

You can keep stress from building up inside you by employing stress-reduction techniques on a daily basis. Try these strategies to help keep your stress at bay.

1. Share a meal with those you love

2. Take some deep breaths 

3. Walk

4. Sing — loudly! 

5. Lie down 

6. Have a good cry if you feel like you need to

7. Ask your kids about their day  

8. Take a break

9. Go out for an evening with your partner or friends

10. Get out into nature

11. Listen to music  

12. Let it go 

13. Go to the gym to work out

14. Give yourself a break. Remind yourself that nobody's perfect.

15. Talk to someone about your stress

16. Exercise with a video

17. Journal your feelings 

18. Get lost in a good book

19. Watch your favorite comedy or a funny movie  

20. Call a relative 

21. Find a counselor 

22. Go to the movies 

23. Play with your children or pets

24. Cook something 

25. Use visual imagery to watch your stress drain from your body or float up, up and away

Weight loss is one of those things that so many people try and fail at. It’s frustrating, but it doesn’t need to be. Here are some of the most common mistakes that people make when they're trying to lose some weight.

They only focus on the scale

Rather than looking at all the different aspects which come into play when you start losing weight and shedding fat, many people are concerned with one thing only: the number on the scale. While this is a great indication that you're becoming lighter and losing weight, it's definitely not the only way to measure success. Take measurements of different parts of your body, such as your waist, thighs, hips and arms. Look for changes in clothing size and in the way you feel too.

They eat too little

Yes, it's possible to not lose weight because you're not eating enough. People think that if they starve themselves and don't allow themselves to eat proper meals, they'll lose weight quickly. This happens most commonly when people are trying to lose weight quickly for a special occasion or event. However, starving yourself will cause your body to cling on to the fat that it has already, since it believes it won't be getting food for a long time and goes into 'starvation mode'.

They're too stressed

You can become very stressed when trying to lose weight, and whether the stress is coming from your desperation to lose more weight or other factors in your life, it's never a good thing. When you're stressed, your body produces stress hormones, which in turn, cause you to gain weight or hold on to any excess weight you already have.

They're not sleeping well

Getting good sleep can have a massive effect on how easily your body is able to lose weight. People who sleep badly will released high levels of a hormone named cortisol, which is one of the leading hormones which make it difficult for the body to lose weight.

They overestimate how many calories are being burned

You might feel like you've done a massive workout and you deserve a huge meal afterwards, but one of the main problems that people have is massively overestimating the amount of calories they have burned. In order to get a more accurate result, buy a monitor that you can wear on your wrist or ankle – this tracks the calories you burn based on your individual fitness levels, weight and height, as well as your heart rate.

As parents, you’re always juggling a million things to keep your families healthy and happy. From packing nutritious lunches to scheduling check-ups, the to-do list just never ends. But here's a simple yet powerful wellness habit we can all build: making sure everyone, especially the little ones, stays properly hydrated. Good hydration is a cornerstone of overall health, affecting everything from how much energy we have to our mood.

Why Hydration Matters for All Ages

Water is absolutely essential for life, and our bodies really depend on it to work right. For adults, staying hydrated helps keep our body temperature steady, lubricates our joints, and gets nutrients to our cells. But for kids, it's even more crucial. Children have faster metabolisms and a higher percentage of body water than adults, which means they can get dehydrated much quicker.

Keeping them well-hydrated is important for children's health, supporting their rapid growth and all that boundless energy. When kids drink enough water, they tend to focus better in school, have more stamina for sports and play, and experience fewer mood swings. Making hydration a family priority really sets a foundation for healthy habits that will last a lifetime.

What Your Urine Color Says About Hydration

One of the easiest ways to check if your family is drinking enough is by looking at urine color. It’s a simple visual cue that can tell you a lot. Generally, if urine is pale yellow, like lemonade, that’s a good sign of proper hydration. The darker the color, the more concentrated it is, which is a clear signal that it's time to drink more water.

Teaching kids to do a quick "color check" can actually empower them to take charge of their own hydration. You can make it a simple routine after they use the bathroom. While a dark yellow color usually just means "drink up," any persistent or unusual colors might be worth looking into. If you're concerned about what you're seeing, having a resource that gets urine color issues explained can be helpful before deciding whether to chat with a professional.

Recognizing Dehydration Signs in Children

Thirst is an obvious sign that you need water, but it's often one of the last signals to show up. By the time a child says they're thirsty, they might already be a little dehydrated. So, it's important for parents to spot those earlier, more subtle signs.

Some common signs of dehydration in kids include:

• A dry or sticky mouth

• Being irritable or fussy

• Flushed skin

• Headaches or feeling dizzy

• Low energy or seeming unusually tired

• For babies and toddlers, fewer wet diapers than usual (less than six in 24 hours)

If you notice these symptoms, the first thing to do is offer water or an electrolyte drink right away. For more serious signs like extreme lethargy or confusion, it's always best to get medical attention immediately.

Simple Hydration Habits for Busy Families

Fitting more water into a busy family schedule doesn't have to be complicated. Small, consistent habits can really make a big difference. Start by making water the go-to drink at mealtimes and snacks. Keep a pitcher of cool water in the fridge where kids can easily see and grab it.

Another great trick is to get every family member their own reusable water bottle. Let the kids pick out their own to make it more exciting. Get into the habit of filling them up every morning and taking them with you whenever you leave the house. Leading by example is also powerful; when your kids see you regularly drinking water, they’re much more likely to do the same.

Fun Ways to Encourage Water Intake

Let's be honest: for some kids, water is just "boring." If you're having trouble getting your little ones to drink enough, it's time to get creative! A little bit of fun can go a long way in making hydration more appealing.

Try adding slices of fruit like oranges, strawberries, or cucumbers to a pitcher of water for a hint of natural flavor. You can also use fun, curly straws or special cups just for water. On hot days, homemade popsicles made from diluted fruit juice or pureed watermelon are a fantastic and hydrating treat. You could even set up a "hydration station" with a small water dispenser and cups that kids can use themselves, giving them a sense of independence and control.

Staying hydrated is a simple but important part of family wellness. By building these habits together, you're not just preventing dehydration; you're teaching your children a lesson in self-care that will benefit them for years to come.

Inflammation. It’s not just for health headlines. It’s a fact.

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it's chronic (i.e. lasts a long time). Inflammation has been linked to obesity, heart disease, Alzheimer's, and diabetes, just to name a few.

But, instead of writing all about what it is, how it's measured, and where it comes from; why don't I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it? Here are my top anti-inflammatory food recommendations.

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favorite of yours? Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto =p lant)? Yes, many antioxidants such as "anthocyanins" and "resveratrol” are found in these small and delicious fruits. In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant "sulforaphane." This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin. Just make sure to choose red peppers over the other colors.  Peppers that are any other color are not fully ripe and won't have the same anti-inflammatory effect.

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Fat can be inflammatory (trans fats), neutral (saturated fats), or anti-inflammatory (omega-3s), this is why choosing the right fats is so important for your health.The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers. Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh, and don't forget the omega-3 seeds like chia, hemp, and flax.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG. EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's.

Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 - Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?  Turmeric contains the antioxidant curcumin. This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

Anti-inflammatory Food #6: Dark Chocolate

Okay, okay. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries. Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely "flavonols"). These reduce the risk of heart disease by keeping your arteries healthy. They've even been shown to prevent "neuro-inflammation" (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary candy bars. You already know those aren’t going to be anti-inflammatory!

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colorful berries, vegetables, and spices, to healthy fats, and even cocoa. You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of "anti-inflammation."

Serves 2

• 1 cup coconut water

• 2 cups watermelon

• ½ tsp lime juice

• 1 dash salt

• 1 cup ice

• 2 tbsp chia seeds (optional)

Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed. Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking.

Exercise. It can improve your health on all levels. We’re not just talking about being fitter and stronger. We’re talking about overall health and longevity.

Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. And exercise prevents death from any cause (“all cause mortality”).

Convinced yet?

The benefits of exercise come from improving blood flow, and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.

You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough.

And you don’t have to do a particular kind of exercise. All four types of exercise have health benefits. They are:

1. Endurance (brisk walking, jogging, yard work, dancing, aerobics, cycling, swimming)

2. Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)

3. Balance (standing on one foot, Tai Chi)

4. Flexibility (stretching, yoga)

Don't forget, all exercise counts, even if it's not doing a sport or in a gym. Weekend hikes, walking to the store and doing household chores also count towards your weekly exercise goal. Let me take a minute to prove to you how healthy exercise really is. Here are a few key points.

Exercise for heart health

Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack. Regular exercise reduces blood pressure in people with hypertension (high blood pressure).

Exercise for brain health

Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease. Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the "hippocampus"); this was shown mostly with aerobic exercise.

Exercise for muscle and bone health

Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.

PRO TIP: And don’t forget that balance exercises and Tai Chi can help prevent falls.

Exercise for diabetes

People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control). Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.

These are just the tip of the iceberg when it comes to the health benefits of exercise.  By doing just 30 minutes 5 days/week, you can vastly improve your health. Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery store or doing household chores can count too.

If you’re just starting, then pick something you enjoy, get some accountability (exercise tracker or a buddy), and start.

Ingredients

• 1 cup of unsweetened almond milk (or other non-dairy milk)

• 1 scoop of vanilla protein powder (your choice, no added sugar)

• 1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)

• ½ frozen banana

• Ice cubes (optional)

• 1 large handful of spinach or kale (optional, but recommended)

Combine all ingredients into a blender and blend until desired smoothness is achieved.

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next -- literally! So, it’s no wonder that physical fatigue is such a common complaint.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

• Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady

• Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.

• Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

You like to move it, move it!

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout! A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours. So, when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However, did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

• Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.

• Avoid caffeine late in the day -- or avoid all together if this is a problem for you

• Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.

• Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up!

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating. And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated? Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.

We’ve heard a lot about getting out of our comfort zone. But have you ever thought about why you should? After all, our comfort zone is where we feel in control and safe. It’s where we can predict what will happen and how we will feel. There won’t be any surprises, that we can’t deal with.

So why would you feel compelled or even want to get out of your comfort zone? You need to do it because getting out of your comfort zone is the key to your personal growth and happiness. Stepping out of that zone helps you build up your self-confidence and the way you view yourself.

Is being there holding you back for living a fulfilled life and growing?

The answer is yes. Being in your comfort zone and staying there is keeping you from realizing and achieving what you desire. Staying safely within your comfort zone keeps you from being challenged and you don’t have to rise to any new occasions.

Here are 3 ways staying in your comfort zone is holding you back.

1.    It’s keeping you from growing personally. When you are afraid of something, staying in your comfort zone keeps you from facing that fear. Then you suffer from it forever or until you do face it. You stay away from situations that would put you in a position of having to face the fear in order to overcome it.

For example, your fear of public speaking keeps you from taking a job that requires you to speak in front of others, even though it’s a step up on your career ladder.

2.    You comfort zone is keeping you from being happy. Maybe you struggle with self-confidence and self-esteem issues. These problems can grow unless you take steps outside your comfort zone to begin addressing them. Stepping outside your comfort zone helps you build confidence in your self and see yourself in a better light.

When you are confident and have good self-esteem, you are happier. For example, if you’re not confident in your abilities, you tend to stay in your comfort zone instead of trying something new. This drags down your confidence making you feel less competent and making you unhappy.

3.    Staying in your comfort zone can make you feel trapped and unhealthy. Often our comfort zone keeps us doing bad habits out of fear. You might want to be more active, run a marathon, feel less aches and pains and go on adventures. But to do any of these things means doing something that is outside your comfort zone.

For example, you want to run a short marathon. It’s always been a dream of yours, but you procrastinate and make excuses why you can’t. You’re too out of shape. You don’t have time. You’re too old. But the real reason is because you are afraid to get out of your comfort zone and begin training with a trainer. As a result, you continue to eat unhealthy, gain weight, lose muscle tone and put your dream on the back burner until eventually, you’re health becomes a problem.

When we stay in our comfort zone, we are holding ourselves back from living a life we love, from being happy and from growing. We end up letting our fears rule and settling for mediocrity.

Ingredients:

·      Any of your favorite melons!  Just make sure they are super-ripe! (cantaloupe, honeydew, watermelon)

1. Cut your melon into cubes, and freeze it in a Ziploc bag.

2. Once the fruit is completely frozen, place the melon in a food processor, and puree. You may need to add water to smooth.

3. Serve right away. 

Ingredients:

• tonic water (or sparkling water)

• fruit of choice: watermelon, strawberries, apples, blueberries

• lemon juice

1. Cut the fruit into small chunks.

2. Squeeze a little lemon juice over the fruit to avoid browning and mix.

3. Add the tonic water and allow the flavors to mingle for a few minutes before serving.

Many people tend to feel intimidated by people who exhibit signs of self-discipline. These people are perceived as being serious or boring, but these perceptions are just some of the many other misconceptions about this concept. Here are some of the common misconceptions about self-discipline.

Self-discipline is boring

For most people, it feels good to be able to do whatever one wants at any time. However, self-discipline is all about knowing what you should or should not do and employing prudence in this knowledge. As kids, most people found teachers who followed up on their activities to be boring, and the same is the case with grown-ups who lack self-discipline.

However, self-discipline is the opposite of boring. People who are self-disciplined do not necessarily live boring lives; they have fun when it is the right time to. Having fun in the right doses is not only genuinely enjoyable, but self-disciplined people find it easier to really indulge in fun because there is usually a highly likely case that they have less to-do items on their lists than those who are not.

Self-discipline is difficult

Being independent makes many people feel entitled to doing whatever they want whenever they want to. This freedom makes it seem very difficult to desist from doing something especially when there is nothing stopping you. However, many people eventually find out that it is much easier to be self-disciplined as time goes by.

Case scenario: an outgoing college student has the time of his/her life and blows his/her college money travelling and socializing, and another outgoing college student who resists the urge and clears tuition fees. The former student will have a difficult time trying to get the money to pay for college, but the latter will have a higher chance of getting a job and a reliable source of income to party once in a while. Self-discipline makes a person organized and ensures there are little uncertainties about one’s future.

Self-discipline is not for everyone

Self-discipline is not a genome that is unique to only few people; it is a practice that begins with a good judgment and decision. Anyone can be self-disciplined, and all it takes is practicing self-control in one simple aspect and observing the resulting benefits. Many people are fascinated by how much they can achieve by being self-disciplined that they take it notches higher to cover almost all aspects of their lives.

The only reason why self-discipline is overrated is because there are many misconceptions about it. Contrary to many people’s beliefs, being in self-control of one’s actions is an empowering feeling that is fun, very rewarding, and amazingly easy. Anyone can be self-disciplined; it all starts with one simple decision and being dedicated to it.

A vision board is a visual representation of your goals and dreams. Your vision board can provide daily reminders of your dreams and goals. This helps to keep your goals and dreams at the forefront of your mind. Visualization is a type of mental workout that can be done regularly if you create your vision board accordingly.

5 Benefits of a Vision Board

Vision boards do work if you take the time to create one that is in line with your dream life. Here are five reasons to make a vision board so you can work towards your dream life.

1.     Clarity - Your vision board will force you to think through what you want in your life. Instead of going through your day thinking about unrelated things you want to happen in your life, a vision board will force you to focus on specific things.

2.     Unstuck - If you are feeling stuck in your life, then creating a vision board can be the tool that helps you get unstuck. Often ‌we can get stuck in a rut of daily activities that do not align with our dream life. The vision board you create can ultimately help you move from where you are stuck to where you desire to be.

3.     Reminder - Your vision board should be placed in an area that you see every day. Think of a room that you spend most of your waking time in? That would be the area best for displaying your vision board. This works because visualization is a mental exercise that helps you stay on course.

4.     Emotions - Your vision board connects your emotions to your goals. This type of connection can bring about feelings of passion that will prompt you to act.

5.     Enjoyable - Creating a vision board is a fun activity that provides both a creative outlet and purpose. There are no rules when creating your vision board as it can be any shape or size. You can also use any art tools or images you like.

Your vision board can work if you are specific in each area of your life. Consider the areas of health, wellness, finances, family, home, and career. What do you want your life to be like in each of those categories? Once you have a specific goal in mind, you can then find images and quotes to place on your vision board.

Keep in mind that your vision board does not need to be organized or beautiful. However, it does need to capture your attention. You can create your vision board using computer paper and glue or tape these things to a blank wall. Your vision board will work well if you are specific about your dreams and make a point to look at this vision board daily. The reason vision boards work so well is that they remind you of the actions you need to be take.

When you see the reminder, be prepared to take one or more steps each day to move closer to your goals and dreams. If you just look at the vision board but don’t take the actions needed to achieve your dreams. The vision board is a tool that calls for you to be accountable for your daily actions.

Our mental and physical health are not two separate entities; they are deeply intertwined. How we feel emotionally can have a significant impact on our physical body, and likewise, our physical state can influence our mood and mental clarity. Nurturing this connection is fundamental to achieving a true sense of wellbeing.

Understanding Mental Wellness

Mental wellness is more than just the absence of a diagnosed mental health condition. It’s a dynamic state of well-being where you feel good, function well and can cope with the normal stresses of life. It involves having a positive sense of self, the ability to manage your emotions and the capacity to build and maintain good relationships. The mind-body-health connection is powerful; chronic stress, for example, can manifest physically as headaches, digestive issues or increased susceptibility to colds. Recognising this link is the first step toward a more integrated approach to your health.

When to Seek Professional Guidance

Knowing when to seek professional support is an important part of looking after your mental wellbeing. If you feel persistently sad, anxious or overwhelmed, or if your symptoms are affecting your daily life, speaking with your GP is a good first step. They can discuss appropriate treatment options or refer you to specialist services where needed. Depending on your individual circumstances, you may also explore specialist providers such as Alternaleaf, which offers medical cannabis consultations for eligible patients in the UK and can assess whether prescribed medical cannabis may be appropriate as part of your treatment plan.

Everyday Practices for Calm

Incorporating small, intentional practices into your day can make a substantial difference to your mental state. You don't need to make drastic changes overnight. Simple activities like taking a few deep, conscious breaths when you feel stressed can immediately calm your nervous system. Gentle movement, such as a daily walk in a park or some light stretching, releases endorphins and reduces stress hormones. It's also vital to carve out time for activities you genuinely enjoy, whether it’s reading a book, listening to music or spending time on a hobby. There are many proven ways to improve mental health that can be easily woven into your routine.

Nutrition's Impact on Mood

What you eat directly affects the structure and function of your brain, and ultimately, your mood. A diet rich in processed foods, sugar and unhealthy fats can contribute to inflammation and oxidative stress, which can negatively affect your mental health. Conversely, a balanced diet filled with vitamins, minerals and antioxidants nourishes the brain. Focus on incorporating a variety of whole foods, such as:

• Oily fish rich in omega-3 fatty acids

• Leafy greens like spinach and kale

• Nuts, seeds and legumes

• Colourful fruits and vegetables

A healthy gut is also closely linked to a healthy mind. Probiotic-rich foods like yoghurt and kefir can support a balanced gut microbiome, which in turn can positively influence your mood.

Building Resilience for Life

Resilience is the ability to adapt to and bounce back from life's challenges and setbacks. It isn't about avoiding difficulty but about developing the tools to cope with it effectively. A strong support network is a cornerstone of resilience. Nurturing relationships with friends and family whom you can confide in provides an essential buffer against stress. Another key strategy is developing healthy coping mechanisms. This could be journaling to process your thoughts, practicing mindfulness to stay grounded in the present moment or breaking down large problems into smaller, more manageable steps. Building resilience is an ongoing process that strengthens your capacity to handle whatever life throws your way.

Taking one small step today to care for your mind is a powerful investment in your overall health for the future.