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How to Health-ify 10 Favorite Foods 

Think about the most popular foods in the American diet. How do they stack up against the Healthy Way of Eating guidelines? 

Does it mean our favorite highly processed, metabolism-hampering foods are automatically blacklisted from here on out?

How about a different way of looking at the issue? 

While the Healthy Way of Eating approach should constitute the bulk of our diets, there can be room for conscious indulgence - and especially smart substitution!

If you get the occasional craving for any of these 10 favorites, be sure to go for quality, whole food ingredients. Or, especially if you reach for these choices more regularly, consider these health-ified but flavorful versions!


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Thyroid As Thermostat: Is Yours Broken? 

It’s a disease that affects approximately 20 million Americans. Yet, up to 60% of people with thyroid dysfunction aren’t aware of their condition.

The cause of the disease itself is largely unknown or at least often misunderstood. Nonetheless, it can wreak havoc on cardiovascular health, bone health, or fertility.

What’s more - the common diagnosis and treatment methods are often vastly ineffective at reversing the disease pattern or alleviating the symptoms people experience.


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How-To Fitness: Dynamic Warm ups

Research suggests the old school static stretching many of us learned years ago can actually make us more prone to injury during our workouts.

In the last ten years or so, a "dynamic" style of warm-up (also known as movement prep) has become a healthier standard, thanks to Athletes Performance Institute founder Mark Verstegen and other experts. 

Once I started using dynamic warm-ups in my personal routine, I found myself feeling much better during workouts. I also recovered faster. My clients have experienced similar results after applying these principles. 

Below I'll describe a ten-exercise dynamic warm-up program for the lower body along with video demonstrations.  For an ideal routine, perform 10-12 reps of each exercise in the order in which they appear below. Your whole dyamic warm-up circuit should only take about 4-6 minutes, and you'll be ready to get on with your workout.


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Healthy Eating Etiquette: Handling Naysayers 

Let’s face it. When we make a major lifestyle change, not everyone around us makes that same shift - or even appreciates our change. 

They might consider it unnecessary or contrary to their understanding of healthy eating. And sometimes they let you know it.

As personal as food choices can be to us, casual acquaintances or even complete strangers might feel obliged to offer their own testimonies or recommendations. It’s human nature to be curious, but when advice is unsolicited it can seem abrasive, challenging or offensive. 

Above all, it puts pressure on us - innocent eaters who are just trying to stick with our goals - to field these suggestions while not exacerbating the situation. 

When it comes to these awkward social exchanges, how do we avoid feeding their judgment about how we feed ourselves?


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7 Signs of Nutritional Deficiencies

Have you ever thought about what your hair, skin, and nails may be telling you?

Most of us at some point in time have experienced at least one of the following: dry and brittle hair, hair loss, oily skin, dry and scaly skin, rashes, acne, brittle cracking nails, or nail discoloration.

What do you do? Most often, we seek out new hair, skin, and nail products to cover up the nasty appearance or start using a new magical formula that promises to correct what’s wrong. We mask the symptom but skip the investigation into WHAT is causing it in the first place.

Today I’ll uncover seven common nutritional deficiencies and their physical signs. I’ll also share ways to discern the “root” cause and steps to re-balance your body from the inside to optimize your health on the outside!

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8 Mistakes in Your Night Routine

We all know how important sleep is to our metabolism and health, yet many of us continue to struggle with getting enough quality rest every night.

We make excuses about work we need to do or distractions we get lost in.

Just as with eating and exercising, making sleep happen takes planning and prioritizing. We organize our lives around what it takes to create a healthy diet. Likewise, we need to put sleep front and center each evening.

Assessing our routines is key in that process. What can we do to optimize our chance of getting to bed on time - and enjoying quality sleep once we’re there?

In order to get to the “shoulds,” let’s look at the obstacles. Below are eight common mistakes you might be making that sabotage your sleep - and health. 

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12 Spring Fitness Challenges - for Every Exerciser

Spring is often the perfect time to take up a new exercise goal. The weather is better, which means there's more incentive to be out and active. 

Why not seize the new beginning with a personal fitness challenge?

More than a regular exercise routine, a challenge pushes us to train for a particular performance goal and offers that rewarding finish line effect. 

This time of year you'll find all kinds of events that serve as challenges - or you can create your own using nearly any kind of exercise.

Choose the perfect challenge for you to reinvigorate a stagnant fitness routine or to kick off a new level of performance - all while adding fun and competition to the mix! Check out these 12 challenge ideas that span the full fitness spectrum.


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