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 …
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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 …
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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 …
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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 …
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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 …
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Editor’s note: The most common thyroid disorders involve too little thyroid hormone production (hypothyroidism) and too much thyroid hormone production (hyperthyroidism). You can learn more about thyroid function here. If your doctor has diagnosed you with hypothyroidism or hyperthyroidism, you …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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. …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 not getting enough sleep …
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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. High salt intake can lead to hypertension or …
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Earth Day, April 22nd, is a day dedicated to raising awareness about the health of the planet, dating all the way back to 1970. Not surprisingly, many of the things we do to keep our bodies healthy can also keep …
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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. Why the difference between soluble fiber …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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. …
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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. …
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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 …
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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 …
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Bullet journals are everywhere on social media. My Pinterest feed is filled with them. Instagram is filled with them. My mom even asked me if I had heard of them. Um….yes, mom. I use one. There has been an explosion …
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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 …
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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. …
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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, …
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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. …
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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 …
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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 …
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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 …
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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 …
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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 …
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Beating Winter Skin 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 staticy. And skin. Skin gets…cracked, scaly and sore. Even for …
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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, …
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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 …
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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 …
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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 …
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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, …
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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 …
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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 …
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Understand Detoxification and Cleansing Programs It can be easy to become accustomed to feeling awful. Actually, a lot of people become so acclimated to feeling unwell that they don’t even realize that it’s not how they are supposed to feel. …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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, …
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Meal prep in advance of my busy week ensures that I keep things on-track and healthy. Every Sunday I’ll cook a protein of choice in my crockpot [typically chicken or pork], as well as chop a variety of veggies to …
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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 …
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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 …
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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 …
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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. …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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? …
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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. …
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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 …
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Stretching: Often forgotten, yet critical In our quest to become strong, we often only think about making muscles stronger. That’s only part of the battle. Fitness requires mobility and flexibility. When I used to run, I would “stretch” after a …
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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. …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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I’ve noticed an exponential growth in the number of articles about the health benefits of turmeric on health-focused food sites as well as an uptick in mainstream media mentions – the root that gives curry its bright yellow color and …
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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 …
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It’s a question as old as time. What do you do when vegetables are out of season? Are fresh or frozen vegetables healthier? Well, we’re here to help settle the debate. Sort of. The answer isn’t black and white. (Sorry.) …
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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. …
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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, …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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Let’s talk about one of our favorite herbs, epimedium. Native to China, epimedium leaves have long been used in traditional Chinese medicine (TCM) for the treatment of erectile dysfunction (ED), low libido, fatigue and even chronic inflammation. Over here in the …
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There’s an epidemic washing over our nation and it’s affecting millions of Americans each day. It’s lying in wait to ambush unsuspecting victims while increasing the risk of heart disease and cancer. It’s breaking down bones, muscles and joints and impeding nervous …
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Poor vitamin C. It really only gets attention during cold and flu season. But there’s so much more it can do for you. Vitamin C, also known as ascorbic acid, is not only one of the safest nutrients, it’s also …
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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 …
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NB 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 taking …
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“Getting fit, man.” “Working on my bikini body.” “Trying to drop a few pounds before summer.” When it comes to running, we’ve heard it all. And yeah, running will get you fit fast. But did you know there are more benefits …
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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 …
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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 …
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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 …
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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 …
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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. …
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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 …
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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 …
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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 …
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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 …
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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 …
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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 …
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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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Whether going back to school or getting ahead at work, there are many activities you can do to improve concentration and memory. By improving concentration and memory, you can strengthen your brain health and vitality as well as stay mentally …
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While we can’t promise you’ll land a big promotion, we can recommend these daily habits that can help make you more successful at work. Adapting the right workplace rituals can make a big difference in your career and make you …
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Remember that bad boy you had a crush on in high school? The one with the leather jacket and tattoos? Yeah, him. He had a bad rep, but deep down, you knew he had a good heart. Inflammation is the …
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Did you know you can help prevent heart disease with yoga? According to the American Heart Association1, healthy eating, exercise and meditation are recommended lifestyle choices to prevent heart disease. Yoga, which incorporates exercise and meditation, as well as controlled …
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