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Eating More Fiber for Heart Health

By LFI Labs | February 22, 2019

Fiber and heart health go hand in hand. Increasing your fiber intake is a key element to following a heart-healthy diet. Fiber is the structural part of plants that is not digested or absorbed. Soluble Fiber vs Insoluble Fiber According …

Lifestyle Tips for Managing Thyroid Disorders

By LFI Labs | February 6, 2019

If your doctor has diagnosed you with hypothyroidism or hyperthyroidism, you may be wondering how this diagnosis is going to change your daily life.

Heart Health Awareness Month!

By LFI Labs | February 4, 2019

This month is National Heart Health Month. It seems that right now there is a day or a month dedicated to just about everything, from umbrellas to wine drinking. However, heart health month is something that you should certainly pay …

Enhance Your Ticker with These Yoga Poses for Heart Health

By LFI Labs | January 22, 2019

Did you know that arterial stiffening can increase the likelihood of high blood pressure, heart attack, and stroke? According to the American Heart Association, in addition to healthy eating and regular exercise, stress-relieving activities like meditation and yoga can also help …

Detox Diet: The Ultimate Guide

By Kathryn Nelson | January 1, 2019

You’ve probably heard of a detox diet. But what is detoxing really about and why should you do it? Here’s what you need to know about planning a detox.

Resolve to Lose Belly Fat in 2019

By LFI Labs | December 27, 2018

A simple guide to help you lose belly fat in the new year. Recent studies tracking the weights of thousands in Germany, Japan and the US have found a weight spike following every major holiday, with the largest gains over …

5 Tips For Managing Holiday Stress

By Erin Bahadur | December 21, 2018

The festive season is exciting and joyous. Although it is a time to celebrate, it can be a source of stress. Here are some easy ways to cope with stress during the holiday season.

Beating Holiday Bloat

By Caroline Wiswell MS RD LDN | December 18, 2018

The holidays are a time to celebrate, not swell up! No matter what you celebrate, holiday bloat can creep up and leave you feeling gross, sluggish and fatigued. Have a Gas Without the Bloat Bloating happens when your belly feels …

What To Expect From Therapy

By Erin Bahadur | December 13, 2018

To get the most out of therapy it helps to know where to start and what to expect. These tips can help lessen anxiety before your first session.

Stress Reducing Skin Care Tips

By Caroline Wiswell MS RD LDN | December 4, 2018

Most of us know that stress is bad for the heart and can increase the risk of other health-related issues including obesity, diabetes, and depression. So what does stress have to do with skin health? Research shows that stress also …

Holiday Eating Tips: Smart Ways to Indulge

By Caroline Wiswell MS RD LDN | November 20, 2018

Go ahead and indulge. Enjoy special foods on holidays, but do it smart. Here are some easy ways to enjoy a holiday dinner without over doing it.

Hot Flashes: What We Know and What We Don’t

By Sara Murphy | November 12, 2018

In 25 years an estimated 1 billion women worldwide will be older than 50 and many will experience hot flashes. Here’s what we know, and don’t know.

Before You Hire a Personal Trainer, Ask These 7 Questions

By Erin Bahadur | November 4, 2018

Hiring a personal trainer might be the best thing you do for your fitness. Not only are they trained in proper form and technique they are also a wealth of knowledge about what routine will work best for your individual …

Try This, Not That: Halloween Candy Swaps

Try This Not That: Halloween Candy Edition

By Caroline Wiswell MS RD LDN | October 24, 2018

There’s nothing more satisfying than coming home with a bag full of Halloween candy. Here are some tips on choosing candy to enjoy without extra guilt.

A Review of Four Soluble Fibers for Your Lifestyle

By Caroline Wiswell MS RD LDN | October 17, 2018

Fiber from whole foods like fruits, vegetables, and whole grains can boost heart health, increase satiety, aid in weight loss, control blood sugar levels and help maintain normal bowel habits. Here we review four popular soluble fibers

Vitamin D, Calcium, and Protein: A Bone-Healthy Diet

By Caroline Wiswell MS RD LDN | October 11, 2018

Nutrition and bone health go hand-in-hand. As we age, our bone health can deteriorate putting us at higher risk of breaks and fractures, and can even lead to osteoporosis. Eating a balanced diet will bring better health overall, but for …

Here’s Why Keeping a Gratitude List is Good for You

By Erin Bahadur | October 8, 2018

Studies have shown that the more grateful you are, the better your mental, emotional, and physical health. This sounds easy at first but think about the last time you actually sat down to focus and reflect on the things you …

understanding the aging metabolism featured image: man looking at wrist watch

Rev Up Your Metabolism After 30

By Caroline Wiswell MS RD LDN | October 1, 2018

As we age, things seem to sloooow down. Your metabolism is no exception. Metabolism is a chemical process of converting substances (i.e. food) into energy within the body. So what exactly does an “aging metabolism” mean for you? Why does …

Finding A Personal Trainer That’s Right For You

By Erin Bahadur | September 29, 2018

Finding a personal trainer can seem overwhelming at first; how do I know where to find one, how do I know what to ask them, and most importantly, how do I know if we are a good match? Before You …

In-Season Produce: Fall Edition

By Caroline Wiswell MS RD LDN | September 25, 2018

Last spring and early summer brought beautiful strawberries, hearty collard greens, and sweet pineapple (see the full Spring and Early Summer list here). As we welcome fall, check out what’s in-season as well as my picks to boost your nutrition! …

National Recovery Month: What To Know If You’re Affected By Addiction

By Erin Bahadur | September 20, 2018

September is National Recovery Month, and with the opioid crisis making headlines on a regular basis, it’s important to bring this subject more into the spotlight. Every September, SAMHSA sponsors Recovery Month to increase awareness and understanding of mental and …

Back To School Nutrition: Optimized for Energy & Focus

By Caroline Wiswell MS RD LDN | September 14, 2018

Whether you are returning for your own semester or planning meals for little ones, nutrition plays a big role in focus and energy levels during school days. Follow these guidelines to maximize your brain power during the school day! Keep …

Get Schooled: 3 Workouts in Under 30 Minutes

By Erin Bahadur | September 13, 2018

It’s no secret that exercise has been linked to better sleep, less stress, and increased focus. All of these things are important at back to school time — for both students and parents. Whether you’re a morning or evening exerciser, …

Eat Like a Champ: Nutrition for Training & Performance

By Caroline Wiswell MS RD LDN | September 10, 2018

Nutrition is a key part of successful training. It’s not just important for professional athletes. Whether you are just starting to hit the gym or are running your third marathon, fueling your workouts can mean better endurance and better performance. …

September Spotlight: Focus on Whole Grains

By Caroline Wiswell MS RD LDN | September 6, 2018

September is National Whole Grains month, and what better way to welcome a fall chill with hearty whole grains. Refined grains lose their nutrients during processing, some of which can be added back during enrichment. Whole grains are high in …

The Irritable Gut: IBS vs Crohn’s Disease

By Caroline Wiswell MS RD LDN | August 30, 2018

Do you know the difference between IBS-C, IBS-D, and Crohn’s disease? Gastrointestinal diseases often are lumped together or commonly confused. While irritable bowel syndrome (IBS) and Crohn’s disease are similar, they have key differences that require individualized medical and nutritional management. Irritable …

5 Things That Prevent Personal Growth

By Erin Bahadur | August 25, 2018

Personal growth and self-help are hot topics over the past few years. We are constantly looking for ways to improve ourselves, whether it’s through exercise, eating well, or searching for the elusive balance we hear everyone talk about. When something …

Cardio or weights: what is right for you

Cardio vs Weights: What’s Right For You?

By Erin Bahadur | August 16, 2018

The cardio or weights debate is a long-standing one. Typically, you see men gravitating towards heavy dumbbells and women preferring to sweat on a treadmill or a workout class, although this is certainly changing. What are your fitness goals To …

4 Essential Supplements to Support Thyroid Health

By Caroline Wiswell MS RD LDN | August 11, 2018

Adequate vitamin and mineral intake is important to overall health and can support a healthy lifestyle, even with thyroid issues! Check out these key nutrients that can help you manage your thyroid. As always, be sure to ask your doctor …

7 Foods That Aid in Natural Detox (Plus Recipe!)

By Caroline Wiswell MS RD LDN | August 8, 2018

Do you have a working liver and kidneys? Then stop, put down the detox tea, juice, shake, and pills! Your body detoxifies itself naturally every minute of every day, so don’t buy into fad products that promise to cleanse your …

Stubborn Weight Loss & Hypothyroidism

By Caroline Wiswell MS RD LDN | August 4, 2018

Hypothyroidism can cause struggles with weight. Hormones change our metabolism, and a hallmark of hypothyroidism is the inability to lose weight. Fat-loss pills, skinny tea and shakes promising weight loss flood our social media platforms as weight loss tools, but …

The Sweet Lowdown on Erythritol: Like Sugar Without the Calories?

By Caroline Wiswell MS RD LDN | July 25, 2018

Have you noticed erythritol popping up on food labels? Erythritol is a sugar alcohol (FYI: any compound ending in -ol is a sugar alcohol) used to sweeten foods, beverages, and other food items. Erythritol is made from fermented corn or …

Why Meditation is Good For You

By Erin Bahadur | July 20, 2018

Meditation is one of those words that elicits mixed responses. Some argue it is too “feely” and others swear by it to calm nerves and provide a good start to their day. In recent years, meditation has gained popularity due …

Is it tie to review your self care routine?

Is It Time to Review Your Self Care Routine?

By Caroline Black | July 8, 2018

How often do you take some time out to simply look after yourself? In today’s fast-paced world, it’s easy to overlook the importance of “self-care.” Unfortunately, telling yourself that you simply don’t have time to get some extra sleep, spend …

What is LISS and Is It For You?

By Erin Bahadur | July 6, 2018

You’ve probably heard of HIIT — high-intensity interval training — but you may not be as familiar with its counterpart — LISS. Here’s the deal on the workout gaining in popularity and whether or not you should do it. What …

Nutrition For Aging Men: Controlling Your Hemoglobin A1C

By Caroline Wiswell MS RD LDN | June 26, 2018

Aging can feel like a passive process, one day you’re 25 and the next you’re receiving AARP letters in the mail. Taking control of your health gives you control of aging, especially when it comes to managing health conditions like …

Working Women and Menopause: Managing Your Symptoms in the Office

By Sara Murphy | June 13, 2018

Over the last half-century, women of menopausal age have become a formidable segment of the global workforce. According to the U.S. Bureau of Labor Statistics, the 31 million women between the ages of 45 and 64 who are part- or …

What is a Keto Diet?

By Mary Fran Wiley | June 10, 2018

It seems like everyone I know these days is trying a keto diet. From beauty YouTubers to friends who believe it will cure their MS, the diet has won a range of followers. There are even products at Whole Foods …

Skin-loving Supplements

By Caroline Wiswell MS RD LDN | June 6, 2018

Obtaining that Gwyneth Paltrow fresh-off-the-beach-long-weekend skin can seem impossible, with applying toner seven times (it’s a thing, seriously), exfoliating regularly, moisturizing day and night, and never forgetting sunscreen. While all of these things may help you get glowing skin, true …

man hiking with child: diet, exercise, and prostate health

Diet, Exercise and Reducing Risk of Prostate Cancer

By Caroline Wiswell MS RD LDN | May 31, 2018

The risk of being diagnosed with prostate cancer increases with age. In fact, most men diagnosed with prostate cancer range from 72-75 years old. Prostate cancer is usually localized and can be treated or removed entirely with early detection. Lifestyle …

How to Stay Protected From the Sun All Day

By Mary Fran Wiley | May 27, 2018

I’ve busted some SPF myths before, but since 90% of skin aging is caused by sun exposure, correct application is critical. According to the American Cancer Society, in the last 40 years, skin cancer is on the rise at over …

Thyroid: Controlling Hormones Essential to Your Metabolism

By Caroline Wiswell MS RD LDN | May 24, 2018

You may have heard a friend or family member talk about their thyroid, coupled with a statement about weight struggles. So what is the thyroid, and what does it do? How your thyroid works Your thyroid is a small gland …

Supplements for Menopause: Five Key Vitamins and Nutrients

By Caroline Wiswell MS RD LDN | May 17, 2018

Menopause is a time of change, hormonal, physical, and even mental. Understanding this time period and how it affects your nutritional status is the key to maintaining a healthy lifestyle. Key changes after menopause include a higher risk for osteoporosis and …

The Healthiest Subscription Food Boxes

By Mary Fran Wiley | May 16, 2018

You know the story. You want to be healthy. You want to eat a good homecooked dinner. But, if you are like any working adult I know, you also have 5,000 things to do. You get stuck late at work. …

Who should follow a gluten-free diet? (Why going gluten-free isn’t a trendy choice)

By Mary Fran Wiley | May 13, 2018

Gluten-free diets have stayed a trend for far longer than I thought they would. On the fateful day that I found out that gluten was my main migraine trigger and the day a year later when I found out that …

Phytoestrogens: The Secret Ingredient in the Fight Against Hot Flashes

By Sara Murphy | May 11, 2018

While women have always sought natural remedies for hot flashes, alternatives to hormone replacement therapy (HRT) have become far more popular in the wake of the 2003 study linking HRT and breast cancer in older menopausal women. The most common …

Hacks to boost cognitive ability - man reading and relaxing.

30 Ways to Increase Brain Power and Improve Mental Health, Naturally

By Chris | May 10, 2018

Every day we are doing things to take care of our bodies. Good nutrition and regular exercise keep us fit and conditioned for the things we love. But what about mental fitness? To achieve overall health and wellness, it’s important not …

In Season Nutrition: Spring and Early Summer Edition

By Caroline Wiswell MS RD LDN | May 8, 2018

Every season the USDA and FDA publish lists of in-season produce. These lists are great for a weekend farmer’s market trip, or to simply be aware of what produce is in season at your local grocery store. Why Choose In-Season …

Bioidentical Hormones and HRT for Women

By Sara Murphy | May 6, 2018

If you’re searching for alternatives to traditional hormone replacement therapy (HRT) for your menopause symptoms, then you likely have come across the term “bioidentical hormones.” But what exactly are they? How do they differ from traditional HRT? Are all bioidentical …

5 Common SPF Myths

By Mary Fran Wiley | May 3, 2018

Spring break time is here and summer is right around the corner. I see a future of beaches, sunshine, and SPF in my future. (There will not be a sunburn in my future ever again If I have any say …

You Need a Power Nap: Why Napping is Good for Your Health & Productivity

By Kathryn Nelson | April 29, 2018

Ready for a nap? A poor night’s rest can result in irritability, “brain fog”, and general existential angst that follows you around all day. And there’s a good chance that you are one in three of the adults who are …

Low-salt Diet Education (and Recipe!)

By Caroline Wiswell MS RD LDN | April 25, 2018

Salt is a key component in a heart-healthy diet. We need sodium (from salt, often used interchangeably) for our cells to function, but too much can increase your risk of a stroke. Which is way a low-salt diet is important. …

Make Earth Day a Personal Wellness Day

By Kathryn Nelson | April 22, 2018

Earth Day, April 22nd, is a day dedicated to raising awareness about the health of the planet. Make this Earth Day a day for your personal wellness.

Managing Stress in Tax Season

By Mary Fran Wiley | March 24, 2018

Oi. It’s March, and for the first time in my life, I haven’t filed my taxes yet. I just finished a full year at a new job where I started making more money. Plus I’ve been freelancing and I’m never …

Spring renewal - get outside with a book

Spring Renewal Resolutions

By Mary Fran Wiley | March 17, 2018

I’ll be honest, every year I get swept up in the New Year, New Me craze, although this year, I think I managed to dial it back a bit. And here we are. Spring is in the air, and while …

Chemicals Are Out, Natural Skin Care Is In

By Junior Marketer | March 14, 2018

Have you ever watched a commercial for prescription medicine and cringed slightly at the long list of possible side effects? Heart attack, stroke, blood clots, etc. Companies advertising such products legally have to give you all the info about the …

3 Things You Should Know About Fermented Foods

By Junior Marketer | March 12, 2018

If you had told me in the third grade that I would one day consider fermented foods a healthy treat, I would have called you a liar. Cut to present day, where I love to pick up a bottle of …

Natural Opioid Alternatives That Actually Work

By Mary Fran Wiley | March 5, 2018

With all of the deserved hubbub over opioids in the media lately, the world has started looking for less addictive, yet still effective alternatives to narcotics. I’m going to share some of my favorite natural opioid alternatives today. Before we …

The Healthy Way to Commute

By Junior Marketer | February 27, 2018

Whether you live in a town of 2,000 or a city of 2 million, is likely that your job involves a commute. The average American commutes around 30 min to their job, and even those who are allowed to work …

7 Ways to Get Out of a Fitness Slump

By Mary Fran Wiley | February 27, 2018

Are you like me and started off the new year with the best of intentions when it came to fitness? Did you keep it up easily for the first month but now feel a bit less motivated? I hear ya. …

Should you try Whole30?

By Mary Fran Wiley | February 26, 2018

I think everyone in my office is doing Whole30 or has just finished one. I have the cookbook sitting on my shelf. My facebook is flooded with posts about friends’ experiences with the diet. And almost everyone raves about it. …

Your Lipstick is Making You Sick

By Mary Fran Wiley | February 23, 2018

This might sound a wee bit hyperbolic, but it really isn’t. It’s been estimated that women consume anywhere between 3 and 7 pounds of lipstick over their lifetimes. (The best number I have found is 3.6 pounds and it is …

The Best Superfood Pastas

By Mary Fran Wiley | February 21, 2018

Pasta is one of those things that I will probably always eat too much of. When I found out that I had to be gluten-free, pasta was the first thing I sought out. This was back in the days when …

How to Use a Bullet Journal for Better Health

By Mary Fran Wiley | February 12, 2018

So what is a bullet journal (or BuJo) and how can you use it for better health? At it’s core, it is simply a notebook turned into a planner.

The Benefits of the Mediterranean Diet: Fad or Fact?

By Junior Marketer | February 7, 2018

Some diet fads come and go, and others stick around. One, in particular, that is more than just a trend is the Mediterranean diet. This is a diet that has been enjoyed by the people of Spain, Italy, and Greece …

The Science Behind Boosting Your Immune System

By Junior Marketer | January 30, 2018

It’s that time of year again. Flu season. Every news story highlighting the horrors of this year’s particular strain of flu, and mothers everywhere coating their children in a thick layer of hand sanitizer before they get on the bus. …

Intermittent Fasting – A Cautionary Tale

By Junior Marketer | January 25, 2018

Weight loss fads are inevitable. Every year someone comes up with a diet or a weight loss tip that’s supposed to be the end all be all of weight loss. As many articles as there are praising this miracle diet, …

6 Healthy Resolutions for 2018 that aren’t about weight

By Mary Fran Wiley | January 22, 2018

It’s so easy to get caught up in weight loss goals in the new year. Gyms offer joining specials and Weight Watchers goes on a marketing blitz. I’ve been subjected to non-stop ads for Cortiva, a prescription weight loss drug. …

Are Your Chapped Lips More Than Just An Annoying Fact Of Life?

By Mary Fran Wiley | January 18, 2018

It’s winter. It’s cold. We’re already battling drier than usual skin…and then our lips dry out. But, are those dry lips just a fact of life during the winter? Or could they be a sign of something more? More than …

Start Eating Better, Start Feeling Happier

By Junior Marketer | January 15, 2018

When you see yourself gaining a little winter weight, or you’re told you need to lower your cholesterol, the first thing you often think is about the foods you eat. When you’re feeling sad, lethargic, unmotivated, or even depressed, does …

Hack Your Way To A Better Period

By Mary Fran Wiley | January 12, 2018

Every month. Like a mostly accurate watch, I, like other menstruating females get my period. I get the cramps. The bloating. The headaches. The lovely digestive issues. The mood swings. And for most of the 20-ish years, I’ve had my …

Detox The Air In Your Home: With Plants

By Junior Marketer | January 4, 2018

It seems like succulents, cacti, and small house plants, are a staple of almost any millennial home at this point. Not only are they adorable, but they’re a great way to add life and character to any room. Most who …

7 Winter Skin Care Tips

By Mary Fran Wiley | December 20, 2017

It’s that time of year. The wind whips your face and hands. The cold air steals moisture and dry heat takes even more. Hair gets dry and static-y. And skin. Skin gets…cracked, scaly and sore. Even for those of us …

4 Ways to Stop Your Sugar Cravings

By Mary Fran Wiley | December 20, 2017

If there is something I love, it is sugar. Tasty, sweet. A perfect pick me up. I tend to be fairly un-picky about its form. From candy (Nerds anyone?) to baked goods to fruit, I love it all. These days, …

Easy Ways to Reduce Your Waste

By Junior Marketer | December 4, 2017

As 2017 comes to an end, we often find ourselves trying to determine what our New Year’s resolutions should be. This requires being a bit introspective about your own lifestyle. As well as deciding where to make small improvements, or …

How To Survive the Holiday Airport Stress

By Junior Marketer | November 20, 2017

Now is the time of year when so many of us pack up and take a flight to spend time with family and friends. While this might be one of the most popular times of the year to fly, it …

A Beginners Guide to Essential Oils

By Junior Marketer | November 13, 2017

If you have any interest in health and wellness, then you’ve likely heard something about essential oils. They’ve exploded in popularity in recent years, and many people credit them with treating everything from headaches to depression. Sometimes it’s hard to …

Top 10 Things to Avoid Before Bed for Restful Sleep

By Junior Marketer | November 10, 2017

The relationship between age and sleep is a frustrating thing. The younger you are the easier it is to go to sleep, but the less you want to. As you age your desire to fall asleep and stay asleep increases, …

What Your Feet Have To Do With Fitness

By Mary Fran Wiley | November 2, 2017

It’s not what you think. It’s not about a secret special amazing shoe. It’s the strength in your feet. As a dancer, strengthening my feet has been part of my fitness routine for as long as I can remember. When …

Stress-Free Living: How to Optimize Your Home for Relaxation

By Junior Marketer | October 30, 2017

Open the first page of a crate and barrel catalog and instead of the cluttered living you’re in, you’re invited to look inside neatly designed stress-free living sanctuaries. Page after page of luxurious bedspreads, crisp clean bathrooms, and fully stocked kitchens …

Easy Fall Skin-Care

By Junior Marketer | October 23, 2017

Fall is finally here! The temperature might not reflect it but everything fun about the season is beginning to arrive. Pumpkins, apple cider, an excuse to stay up until 2 am watching horror movies on a weekday. Falls signifies the …

Unhealthy foods like protein bars and muffins

9 Not-So-Healthy Health Food Trends

By Mary Fran Wiley | October 20, 2017

Most days, I think I’m doing OK in the healthy eating department. And then I look at a nutrition label. Too often, common wisdom or the internet machine make dubious health claims that get accepted as fact. Health foods trends …

7 Ways To Make Getting Out of Bed Easier

By Junior Marketer | October 19, 2017

The pattern is the same. It’s 11:00 pm and you’ve decided that you’re going to hit the sack early and get a great night’s sleep. You’ll wake up refreshed and ready to tackle the day at 6 am. Then Netflix …

The Secret To Getting In Shape Anywhere: The Burpee

By Chris | October 11, 2017

Maybe you don’t live near or gym or you perhaps your wallet doesn’t like the cost of membership. And as the gloomy winter drags on into the spring, motivation starts to drag too. Whatever the reason (or excuse) it doesn’t feel …

Your Coffee Order: Minus the Added Sugar and Guilt

By Junior Marketer | October 9, 2017

How many people can resist a coffee run in the morning? We often tailor our drink orders around what menu items we perceive to be sufficiently healthy. I personally have ordered Matcha waters from Starbucks thinking I was getting one …

A Quick Guide To Your Metabolism

By Chris | October 4, 2017

Diet books make a lot of bold claims. Trendy diets sell the idea of metabolism manipulation by following a prescribed diet. I decided to dive deep into the subject to put together a quick guide that will tell you everything …

An Experiment with 8 Safe and Legal Nootropics

By Chris | October 3, 2017

When the weather is nice out, it seems harder and harder to concentrate on things at work. Living in a climate where summers are to be cherished because winters are certain, as soon as those sunny, seventy-plus-degree days come along, …

How to Make Energy Bites

By Mary Fran Wiley | September 26, 2017

You can’t escape these little buggers. Bloggers and health enthusiasts everywhere are making them. Energy bites or energy balls are made by my coworkers. You can get them at Freshii. They make a great substitute for raw cookie dough cravings …

4 Healthy Dessert Swaps (That won’t leave you with a craving)

By Mary Fran Wiley | September 25, 2017

I am a bonafide sugar fiend. I even dubbed myself a “cupcake therapist” at one point. There is not a single point of the day that I am not craving a cookie. But if I indulged all of those cravings, I’d …

Morning Workouts That Will Change The Way You Travel

By Junior Marketer | September 18, 2017

For some of us working out is a struggle and for others, it’s a joy. Regardless of which end of the spectrum you fall on, taking a total break from working out while traveling isn’t always a great idea. Beyond …

How To Choose a Supplement

By Mary Fran Wiley | September 11, 2017

Choosing a dietary supplement is hard. It seems that there are about a bazillion on the market making a variety of health claims. So what do you choose and why? First, there are some basics in identifying what you need. …

Tips For A Healthier Vacation

By Junior Marketer | September 6, 2017

Travel is one of my favorite things in the world, so it pains me to admit that I’m fairly awful at it. Halfway through most of the trips I’ve taken I’m tired, cranky, and a real joy to have around …

Self-Care Rituals To Keep You Sane Through The Week

By Mary Fran Wiley | August 28, 2017

Life is hard. Work is hard. Adulting can be the pits. It’s easy to prioritize just about everything over self-care. And often times the only self-care that we do is squeezing in a spin class or a yoga class. We …

The Magic Tape All The Athletes Are Using

By Mary Fran Wiley | August 22, 2017

I was sitting outside a dance studio last week, waiting for class to begin, and I started my pre-class ritual. As usual, I took out my tap shoes and my little accessories bag and set them to the side. Then …

5 Things That Should Be In Your Gym Bag (That Probably Aren’t)

By Mary Fran Wiley | August 11, 2017

I have 3 different gym/dance bags that are packed with the essentials and are ready to go with a simple addition of my toiletries and a set of workout clothes anytime I want to head out. I keep a set …

The Importance of Rest Days

By Mary Fran Wiley | August 3, 2017

I’m bad at resting. I take at least one dance class every day of the week but Thursday, and that means Thursdays are core workout days. I use the excuse that improv class isn’t that intense…except when it is. My …

The Power of a Lemonade Stand

By Junior Marketer | July 28, 2017

When the founders of LFI Labs first sought out to create a health and wellness focused company, they knew that charity would be a main component of their brand. At LFI labs we are not simply focused on the health …

Superfood Powders You Should Know

By Mary Fran Wiley | July 26, 2017

Superfood powders are everywhere. As mix-ins at the smoothie place. They can be toppings on your acai bowl, or even something to dissolve in small glasses of water. But what are they good for? How do you use them? …

Favorite YouTube Fitness Video Channels

By Mary Fran Wiley | July 20, 2017

Some days making it to the gym just isn’t an option. Maybe your car is in the shop or you got out of work crazy late. Maybe you just don’t want to drag yourself all the way to the gym. …

Affirmations For a Mid-Year Slump

By Mary Fran Wiley | July 12, 2017

It is halfway through the year – a perfect time for a mid-year slump, and also the perfect time for some affirmations. Realizing just how much of your New Year’s Resolution fell to the wayside. Or that it is July …

Five Types of Stretching Explained in Five Minutes

By Mary Fran Wiley | June 23, 2017

Stretching can help increase flexibility, strength, and overall wellness. Here’s a round-up of five of the common forms of stretching for all points in your workout.

Açaí Bowls

By Mary Fran Wiley | May 25, 2017

All good food is in bowls these days. From Buddha bowls to smoothie bowls, health is on the menu and on trend. If you’re a Kardashian fan, you’ve no doubt seen that clan eat their fair share of açaí bowls. …

Do You Really Need To Be Gluten-Free?

By Mary Fran Wiley | May 22, 2017

May is Celiac Disease Awareness Month. This post is also coming to you during Food Allergy Awareness Week. This year, I thought we should have a real, honest, heart to heart about gluten-free eating and food “allergies”. Both Celiac Disease …

Snacks! On The Go Nutrition

By Mary Fran Wiley | May 11, 2017

People at work joke, but my desk is a veritable snack station. And you’ll never catch me without some sort of snack in my bag. Having food allergies, this is a trick I learned a while ago to make sure …

Sneaky Office Fitness (or, How to Exercise in a Suit)

By Mary Fran Wiley | May 8, 2017

If you’re even mildly attuned to health news, you know that Americans, and office working Americans in particular, don’t move enough. We’re tied to our desks all day. And to get there, we ride in our cars. We drive home …

Blueberry smoothie with mint and heart from berries

Healthy Smoothies

By Mary Fran Wiley | May 5, 2017

Smoothies can be nutrition powerhouses and they can be decadent treats that rival milkshakes. I prefer the ones that fall somewhere in the middle. Packed full of good for you ingredients, but that still taste like a treat. When it …

How to Build a Buddha Bowl

By Mary Fran Wiley | May 2, 2017

When I was talking to the owners of LFI about post ideas for this month, I suggested this post and they had no idea what I was talking about. After a little more research, I realized that these are darlings …

women lifting medicine balls between their ankles

New Boutique Fitness Classes

By Mary Fran Wiley | April 29, 2017

Barre workouts are so 2014. If you’re bored with the same old grippy socks and pulsing, I’ve scouted five cool classes/studios to reinvigorate your fitness routine. Muv Method Based in Salt Lake City, this yoga studio specializes in programs designed …

group of friends having outdoor garden barbecue salad dinner with drinks

How to Use Nutrition to Change Your Mindset

By Caroline Black | April 28, 2017

Food is an incredibly powerful tool; it gives us the energy to function, makes us happy and helps us to feel at our best. Many of us have experienced this—it’s why we love a delicious dinner after a long day …

Five Common Nutrient Deficiencies

By Mary Fran Wiley | April 26, 2017

Most of us could do better when it comes to getting all of our nutrients, no matter how well we eat. There are a few key nutrients that many of us are missing. I’ve found the five most common and …

Goals, Not Resolutions

By Mary Fran Wiley | April 18, 2017

I’m not making any big, sweeping health & diet resolutions this year. Every year, I say that this is the year that I am going to make a difference and nearly every year, I get frustrated by April and am …

turmeric root - natural source of Curcumin

Turmeric, the Magic Root

By Mary Fran Wiley | April 7, 2017

Turmeric is a popular for its natural anti-inflammatory properties. It has other health benefits, too.

Signs You’re Not Getting Enough Vitamin B12 – and How to Fix It

By LFI Labs | March 24, 2017

If you’re feeling tired, weak or have recently lost an unusual amount of weight, you might be vitamin B12 deficient. But there is good news! You don’t have to feel this way – and the fix is easier than you …

Fresh or Frozen? Are You Giving Up Nutrition for Convenience?

By Kathryn Nelson | March 14, 2017

Is fresh always a better choice than frozen? It depends. When you factor in time, money, and nutritional value, which one wins?

A bowl of kimchi, a food source for probiotics

The Difference Between Prebiotics and Probiotics

By LFI Labs | March 11, 2017

Prebiotic and probiotic. They’re two words you’re probably familiar with, but do you know the difference between the two? Sure, the prefix is a giveaway – one you take before the other. But there is more to it than that. …

5 Grains You Can’t Pronounce But Are Good For You

By LFI Labs | February 1, 2017

Quinoa, amaranth, freekeh – huh? While pronunciation is tricky, chances are you’ve seen these wonder grains getting attention around the web and in the store. And for good reason. Ancient grains are the new superfoods. Okay, they are ancient grains, …

5 Recipes That Make Winter Greens Irresistible

By LFI Labs | January 27, 2017

Looking for a way to spice up your winter greens? We’ve got a few ideas. At LFI, we know that eating the same old thing every day can get boring – really boring. So why not change it up with …

WOD Safer This Year

By LFI Labs | January 25, 2017

Tips for protecting your muscles and joints. “No pain, no gain.” Anyone who’s been to a CrossFit gym has likely heard this, more than once. And, there’s an element of truth to it. But when it comes to protecting your …

New Gluten-Free Favorites from the Food Allergy Blogger Conference

By Mary Fran Wiley | January 20, 2017

Food Allergy Bloggers Conference is one of my favorite events of the year. I get to see friends from all over and every meal is completely free of the top 8 allergens – down to the desserts and cocktails. Many …

woman working out with phone on arm band

The Top Fitness Apps You Need for Your Workout

By LFI Labs | January 18, 2017

Track your workouts with these apps. Remember the old days when you had to hire a personal trainer to plan and prepare your workouts? Or when you had to wear a pedometer to track the number of miles you ran …

Determined to Detox? Start Here.

By LFI Labs | January 16, 2017

Let’s look at the word detoxification. The idea surrounding the word sounds great — of course we want to clean our body of toxins — but what does it mean and where do we begin? The internet is full of …

Body Hacks: Easy Ways to Unwind From Your Day and Fall Asleep Fast

By Mary Fran Wiley | January 15, 2017

It happens to me all the time. I’m sure it happens to you. After a long day, you climb into bed ready to sleep and out of nowhere your brain decides it is time to go into overdrive. Next thing …

Goals, not resolutions in 2017

By Mary Fran Wiley | January 8, 2017

Keeping the Health in Whole Raw Diets

By LFI Labs | January 3, 2017

New year, new you, right? Now is the time to try something different. Something to make you healthier and cut down your dependence on bad-for-you processed foods. Switching to a whole raw diet, whether as a lifestyle change or in …

embrace the healthy lifestyle with green juice

Why it’s Important to Purify After the Holidays

By LFI Labs | January 2, 2017

The holidays are over and you’re five pounds heavier. Ever been there? It’s not a great feeling. Too often we chalk that up to typical holiday weight gain, but what’s typical about weight gain? Alcohol, sugar and processed wheat can …

Up Your Hydration Game

By Mary Fran Wiley | December 31, 2016

It can be hard to keep up with your recommended daily water intake, it can be hard to choose water over the flavor of soda. (Interesting fact, if you find yourself craving sugar or soda you are likely dehydrated. Drink …

heart shaped bowls of fruits, nuts and veggies

4 Cookbooks for Your Best Cleanse Yet

By Mary Fran Wiley | December 29, 2016

NB This post contains affiliate links meaning that LFI Labs may receive a portion of your purchase. When it is time for a change, a cleanse can be a great way to kickstart a new diet regimen or simply reset …

Eat These Cancer-Fighting Foods to Decrease Your Risk

By LFI Labs | December 26, 2016

If we told you that you could significantly reduce your risk for cancer simply by changing your diet, you’d do it, right? Of course, you would. You’d clear the processed foods from your cupboards and ditch the soda from your …

The Surprising Health Benefits of Fennel Seed

By LFI Labs | December 19, 2016

Fennel has been enjoyed for centuries because of its variety of health benefits. Appreciated by the ancients for its culinary and health uses. This aromatic spice is prized for its sweet woody taste, and full of nutrients needed for proper functioning …

The Dangers of Sitting Too Much at Work

By Kathryn Nelson | December 5, 2016

Another day of sitting at your desk all day? Don’t ignore those “stand” notifications on your phone. Sitting for extended periods of time isn’t just a bore, it lead to an increased risk of heart disease, cancer, and other health issues. …

Vitamin C — Can it Really Cure the Common Cold?

By LFI Labs | November 28, 2016

Why do you take vitamin C? If you’re like most people, you probably suffer through at least a couple runny noses or bouts of congestion each year. And like most people, you probably pop a vitamin C along with the …

natural skin care - avocado, honey, cucumber, lemon, lime, aloe

Why Natural Skin Care is More Important in the Winter

By LFI Labs | November 21, 2016

That Mother Nature, she’s kind of a witch. Especially in the winter, and even more so when it comes to your skin. As temperatures have dipped, you’ve probably noticed some changes in your skin condition. Dry. Scaly. Peeling. Rough. If …

Atomic #12 – Magnesium and Your Health

By Mary Fran Wiley | November 15, 2016

Author’s Note: This article is based on personal research and experiences. This is not medical advice. I have linked to experts and research for more information. Please make sure to discuss any health concerns with your doctor before you start …

Why Long Distance Running Will Improve More Than Your Bod

By LFI Labs | November 14, 2016

Why do people run? Almost 60 million Americans are doing some form of running, be it jogging or trail running, racing, or long distance running. For some, it’s simple to “get fit” or to “drop a few pounds” but for others, …

Ditch the Coffee for These All Natural, Energy-Enhancing Tonics

By LFI Labs | November 7, 2016

Are you a slave to your morning coffee? Do you need at least one cup to function as a normal human being? Do you get a little snippy without it? You’re not alone. 68 million Americans drink at least three …

Why Adults Should Play Outside in the Winter

By LFI Labs | October 26, 2016

The health benefits of outdoor winter exercise Temperatures have dropped, trees have lost their leaves and there’s a frost in the air. It can only mean one thing: winter is here. And while some of you may still be mourning the loss of …

What Your Doctor Isn’t Telling You about Nutrient Deficiency and High Blood Pressure

By LFI Labs | October 24, 2016

High blood pressure is the scourge of modern medicine. We know the mechanics of how it occurs, but we don’t always know why. Too often, physicians and dietitians treat the symptoms of high blood pressure but not the cause. We’re …

Understanding Seasonal Affective Disorder (SAD)

By LFI Labs | October 19, 2016

What is SAD and how do you treat it? Winter blues got you down? Seasonal affective disorder, otherwise known as SAD, is a type of depression associated with changing seasons. Although no one can pinpoint its exact cause, it has …

tips for reducing stress happy coffee mug

Top Five Tips to Help You Manage Stress and Maximize Your Day

By LFI Labs | October 17, 2016

Are you feeling jumpy? On edge? Having trouble sleeping? If the answer is yes, you may be stressed out, and stress is more than a mere annoyance. It’s dangerous and can negatively impact your health, your relationships, and even your job. …

How to Use Meditation and Nutrition to Get Through Darker Days

By LFI Labs | October 12, 2016

Depression is no joke. Those who suffer from it, or know someone suffering from it, can attest to the toll it takes on your day-to-day life. What’s important though, is knowing there are people who care about you and want …

You Absolutely Need More Glutamine

By LFI Labs | October 10, 2016

Glutamine is considered a non-essential amino acid, which actually sounds more misleading than it is. Its non-essential status really only means that the human body can produce it on its own. Glutamine is the most abundant amino acid in the …

Couples That Sweat Together Stay Together

By LFI Labs | October 5, 2016

Work out together to strengthen your relationship. If you’re not working out as a couple with your significant other, you’re missing out on significant benefits. Couples who spend quality time together working up a sweat (yes, even outside of the …

Apple Cider Vinegar. Water. Repeat. | Your New Morning Routine

By LFI Labs | October 3, 2016

Have you ever walked downstairs in the morning to see your roommate pouring a glass of water with, wait for it, apple cider vinegar? You might think vinegar is only for cooking, not drinking, but the practice of drinking apple …

Detox vs Cleanse | Know the Difference and Which to Choose

By LFI Labs | September 26, 2016

Are you feeling fatigued, or having headaches, joint pain, mood swings or anxiety? You may want to consider a detox or a cleanse. These are signs of toxicity in the body and can be a hint that it’s time to …

Maximize Your Workout With These Gym Effectiveness Tips

By LFI Labs | September 21, 2016

Whether maintaining a healthy lifestyle, trying to lose that last bit of baby weight or training for your next competition, consistently and effectively going to the gym can be both daunting and time-consuming. Despite the commitment, once you begin seeing …

Understanding the Science Behind Metabolism

By LFI Labs | September 19, 2016

Metabolism is related to weight loss and weight loss resistance, but how? It can be frustrating if you’re having trouble shedding pounds, even though you are eating correctly and exercising. Maybe even more frustrating when there’s that one person that …

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