"Fallbacks" are exercise and diet options that you can fall back on if life gets in the way of your plan. Nutritionally, this may mean having a stash of Larabars in your car or desk drawer so you always have a healthy food option. When it comes to your workout routine, you may find that an a.m. workout can prevent a crazy workday or p.m. slump from convincing you to skip the gym. Take a little time today to identify three fallbacks (diet or exercise) that you can use if your day doesn't go as planned.

Replace "I should" with "I choose." So instead of "I should be eating more fruits and vegetables," it's "I choose to eat more fruits and vegetables" or "I choose not to," because it's more powerful language," Williams says. "It shows that you're in control, you're making the choice. So if you choose to or you choose not to, you make the choice and you move on."


Tahini, a paste made from ground sesame seeds, has taken off as a rich addition to cookies and brownies. Though centuries old, the confluence of consumer interest in plant-based ingredients, dairy- and gluten-free products, and the paleo diet have all created a special place for tahini to thrive. And new players in the space, like Philadelphia-based Soom Foods, have modernized how we think of this Mediterranean ingredient.

Despite what most people say, muscle does not weigh more than fat! One pound of muscle and one pound of fat both weigh—no surprise—one pound. The biggest difference is that a pound of muscle takes up much less space than a pound of fat. The lesson? Focus on the way your body feels and how your clothes fit rather than the number on the scale. (Here's everything you need to know about building muscle and burning fat.)
Remember how important cycles can be. The less sleep you get, the more likely you are to sleep late in the morning. The less time you have to prepare your breakfast and lunch may lead to you grabbing cheap and unhealthy options. This can cause you to feel low on energy and tired, which can contribute to another poor decision when it comes to your nutrition later in the day.
Trying to decide what you're going to eat in the morning while you're rushing to get out the door is a recipe for diet disaster. Take 10 minutes tonight to plan out all your breakfasts for the week. Having a weekly nutrition plan will increase your likelihood of following through and eating breakfast every morning. (The 30-Day Meal Prep Challenge covers all the basics.)
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
​Sleep is just as important to your children's development and well-being as nutrition and physical activity. The amount and quality of sleep we have can affect our safety, how alert we are, as well as our memories, moods, behavior, and learning abilities. Establishing good sleep practices while your children are young will not only benefit you, but it will help them for many years to come.
If you’re experiencing some internal discontent (this is your ego talking) with these changes to your lifestyle and wonder how long you’re going to have to live like this for, then remember your why and ask yourself how long you’d like to feel great for? Try not to look too far ahead. Take it one meal or one day at a time. It’s more manageable that way.
This year’s awards are divided into eight categories, including everything from easy dinners to delicious drinks that go way beyond water. We've taken into account that everybody has different dietary preferences and restrictions, so each category includes dairy-free, gluten-free, and vegetarian options. Some of the items require cooking or reheating, but there are plenty of ready-to-eat options for when you're pressed for time and looking for something grab-and-go. Read on for the healthiest and tastiest snacks, drinks, entrées, breads, spreads, and more!
Take a hot Epsom salt bath for 15 to 20 minutes to help your body recover. Magnesium sulfate, its scientific name, has been shown to help muscles relax and reduce inflammation. Epsom salts are a strong vasodilator, which means they will increase blood flow to the muscles as well as the surface of the skin. Plus, the magnesium absorbed through your skin helps build strong bones, manufactures proteins, and releases energy from muscles, in addition to numerous other benefits. Take one or two baths per week and you'll notice a big difference in how you feel.
Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!
Eating two or more servings of fish a week is linked with a 30 percent lower risk of developing coronary heart disease, studies show. Fish—especially oily kinds like salmon and tuna—are rich in omega-3 fats, which reduce levels of triglycerides that can cause heart problems. Omega-3s also help lower blood pressure and can help prevent irregular heart rhythms. Which fish is best? No common fish delivers more of the omega-3 fatty acids than salmon. Go for wild-caught Alaskan salmon if you can. Compared to most farmed salmon, it's generally lower in calories and pollutants and higher in omega-3s—and is better for the planet.
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