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Did you know that almost 1 billion people across the world have a vitamin D deficiency? That's a big deal, because vitamin D does so much to keep us feeling healthy. Do you know how your vitamin D doing? One big symptom of being low in vitamin D is feeling rundown and tired, along with catching every cold/bug that comes around. Feeling depressed and losing hair are also two common signs that you might be low in the "sunshine" vitamin.  Why Vitamin D is SO Important
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Did you know that there's a nutrient in your food that can keep you feeling full, doesn't have any calories, and also helps you live longer? Most of us don't get enough of it! It's fiber, and it's definitely worth taking a look at your intake...including all those healthy snacks I've included in my free ebook this month! Spoiler alert: I've got a delicious fiber-rich recipe below that you'll definitely want to try. Before we get to that, though, let me tell you how much fiber you need to get each day.  Balanced Buddha bowl full of tasty green vegetables with avocado dip and bread Do you get enough sleep every night? Some surveys are showing that people are sleeping less than ever, with some only getting five to six hours of sleep per night. "Powering through" on too little sleep is not a good idea for the long-term health of your body.  There are two major hormone "pathways" that take a big hit when you don't get enough sleep -- including hormones that handle things like your sex drive, stress, hunger, and blood sugar ... and (ironically enough) your ability to fall asleep. And...it only takes a night or two for them to get out of balance. One pathway is governed by your pituitary gland and the other is your autonomic nervous system. But they are intertwined, and they have a hand in virtually every function of your body. Keeping your hormones in balance is a huge part of feeling strong, focused, and vital. Three Ways Sleep Affects Your Hormones1. HungerYes, it seems everywhere you turn health and wellness experts are telling you to eat more fruits and vegetables. You totally get it. Yes, they’re full, and I mean FULL, of nutrition (vitamins, minerals, antioxidants, fiber, etc.). Yes, people who eat more fruits and vegetables live longer, healthier lives. Not to mention protecting their bodies and minds from just about every chronic disease out there.  If you haven't explored the Farmer's Market Friday portion of my website, check it out here. I explore the health benefits of fruits, vegetables, herbs, and spices. I found it amazing as I researched that almost every one had special health benefits. Yes, eating more vegetables can help you maintain a healthy body weight, and even lose some fat (as long as you don’t bread and fry them, or cover them with cream sauce). Your question is not “Should I eat more fruits and vegetables,” but “How can I actually do it?”
Did you see the headlines a few years ago stating that "sitting is the new smoking?"
Researchers looked at the health risks of sitting for hours at a time, and concluded that if you sit all day, your risk of dying was the same as that of a smoker. While those headlines might have a grain of truth, according to researchers who published a new study in the American Journal of Public Health have shown that while sitting isn't great for you, it's definitely not as bad as smoking! Reference 
Sitting more than eight hours a day does increase your risk of premature death and developing some chronic diseases by as much as 10 to 20 percent, but it's nowhere near the same as smoking, which boosts the risk of early death by 180%.
Here's the even better news: if you must sit a lot, there are some things you can do to offset the risk of developing diseases related to being sedentary.
Which came first, the chicken or the egg?
Do you slouch because you're stressed or are you stressed because you slouch?
Scientists are uncovering links between your mood and your posture, and it turns out the two are tied together in powerful ways.
For most of us, that stress-posture question probably works in both directions. But there's a surprising amount of research that shows that how you sit and stand has a pretty big impact on your stress level, self-confidence, and your mood! 
Not only does your posture impact how others see you (happy and confident vs. depressed and guarded), it can play a role in how YOU see the world!
A woman in a Facebook group I belong to posted a question about how while she feels much better when she eliminates gluten from her diet, she has trouble sticking with it past six weeks.
Initially, she said it's because she craves the density of foods like breads, and get really hungry, but with more investigations, it seems like she's just getting bored with what she perceives as a limited selection of foods that she can eat. This really make me think of how when you change the way you eat, or eliminate certain foods from your diet, you really do feel like there's nothing to eat. Read on. It doesn't have to be that way! 
Do you ever wonder when you should toss the food you've stored in your fridge? I'm not just talking about the things you buy, but also leftovers and the meals you prepare.
How long do they keep, for the best taste and also for safety? Also, have you thought about how you store your leftovers and other food in the fridge or freezer? 
Today, I'll share how long you can keep prepared food and the best way to store it for maximum freshness!
How Long Can You Safely Keep Your Prepped Meals and Other Food?
Just the other day I saw a comparison of portion sizes from today, to 30 years ago. There's a huge difference!
We eat a LOT more than we used to. Our serving sizes have ballooned! 
This looks like a healthy meal, and it is ... but I bet it would still be enough food for most people even if they ate half of the salmon, rice, and apples on the plate. In fact, you could probably get away with just eating the veggies and salmon!
Portion sizes have more than doubled in many cases, for example:
Do you feel like your cravings are a force that needs to be ignored. Or do you feel like your ability or inability to conquer cravings is a result of your willpower or lack thereof?  It's not that simple...and it's not your fault! Cravings are simply your body's way of trying to communicate what it needs. Your body is amazing, listen to it! Instead of feeling bad about your cravings, try deciphering what your body's trying to tell you and try taking action based on what you learn. Take the guilt and self-judgement out of it! 7 Common Sources of CravingsLack of Primary Food Consider that the food you eat is secondary to all of the other parts of your life that feed you, for example, your relationships, career, spirituality, hobbies, and exercise routine. These parts of your life are considered Primary Foods in the Integrative Nutrition world.
Integrative Nutrition bridges the gap between nutrition, or the food you eat, and personal growth and development. Both of these work together to create a healthy lifestyle. As I like to say, you could eat the most perfect diet in the world, but if you're unhappy in the rest of your life, you probably won't feel that healthy. |
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