While we’re all different when it comes to the amount of sleep we require to be at our best during the day, seven to nine hours a night is an accepted norm. Understand how much you need and do your best to protect this requirement by organizing your commitments accordingly. Begin your bedtime routine an hour before the time you actually need to be sleeping. If that’s turning all the lights off, brushing your teeth, getting into your pyjamas and reading a book, then give yourself the time to wind down before your head actually hits the pillow.
Chocolate has gotten a lot of buzz in recent years as a heart-healthy treat. Cocoa is rich in flavonoids, plant nutrients that help repair cell damage. Flavanols—cocoa's main kind of flavonoid—help lower blood pressure, promote proper blood clotting and boost blood flow to the brain and heart. Add to that a hefty helping of minerals, fiber and other powerful antioxidants, and you have one sweet package. And the heart benefits are impressive: In one study of nearly 5,000 people, nibbling on chocolate five or more times a week was associated with a whopping 57 percent lower risk of heart disease, compared to non-chocolate eaters. (Keep in mind, though, that this was an observational study, so the research didn't prove a cause and effect.)

Parkinson's disease is a slowly progressive neurological disease characterized by a fixed inexpressive face, a tremor at rest, slowing of voluntary movements, a gait with short accelerating steps, peculiar posture and muscle weakness, caused by degeneration of an area of the brain called the basal ganglia, and by low production of the neurotransmitter dopamine. Most patients are over 50, but at least 10 percent are under 40.
Look for people like you. The details of their lives don't have to match yours, but look for a similar level of openness. "What really is important in terms of promoting relationship well-being is that you share a similar level of comfort in getting close to people," DeWall says. For instance, he says that someone who needs a lot of reassurance might not find the best relationship with someone who's more standoffish. "Feel people out in terms of, 'Does this person seem like me in terms of wanting to be close to other people?'" DeWall suggests.
As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.
If you skip meals, you’re going to be hungry and more likely to make bad food choices. Many of us skip breakfast and go straight for the morning coffee and muffin break. Café style muffins not only contain around 10 teaspoons of sugar, but more than a fifth of our recommended daily salt intake. If you’re still tempted, why not make your own, that way you know exactly what’s going into them. Savoury muffins are healthier – try our sweet potato and cheddar muffins.
"People always love a trend, and plant-based is the hottest trend right now, fueling the desire for multiple plant-based milk sources,” says Kyle. “Certain plant-based milks, like banana milk or oat milk, are appealing to consumers because they are generally free of many of the top eight allergens that are typically present in more traditional milks like almond or soy.”

Why is there such a sudden frenzy over the purple berry? YouTube is rich with DIY videos for making a cold and flu-fighting elderberry syrup. But LaMonte cautions that you really need to know what you’re doing before you make elderberries part of your diet since raw elderberries, as well as the leaves and flowers, contain a chemical that produces cyanide, which can cause nausea, vomiting and even more serious issues at high doses. If you're just getting acquainted with the fruit, it's best to start with a store-bought version of the syrup — just look for one that doesn't contain too many additives and excess sugar.
Great article and insight. Education is key when it comes to a healthy lifestyle. I am curious as to why stress management was not looked at? Numerous research studies have shown stress to be a factor in heart disease, reducing life expectancy. Also, hydration is important and often overlooked. So many factors are involved when it comes to our health.
While probiotics, the good bacteria found in fermented foods like yogurt and kimchi, have commanded attention over the last several years, prebiotics are likely to start getting some of the spotlight in 2019. Prebiotics, the source of fuel for the good bacteria that helps balance our guts, are in the non-digestible part of foods like bananas, Jerusalem artichokes, onion, garlic, pistachios, wheat bran and dandelion greens.
Breathe deeply on purpose. Oxygen is a vital source of life. You may know how to breathe, but are you breathing properly? Most of us don’t breathe properly — we take only shallow breaths and breathe to 1/3 of our lung capacity. A full breath is one where your lungs are completely filled, your abdomen expands, and there’s minimum movement in your shoulders. There are many benefits of deep breathingwhich include a reduction in stress and blood pressure, strengthening of abdominal and intestinal muscles and relief of general body aches and pains. Deep breathing also helps with better blood flow, releasing toxins from the body, and aids in getting a better night’s sleep.
Great article and insight. Education is key when it comes to a healthy lifestyle. I am curious as to why stress management was not looked at? Numerous research studies have shown stress to be a factor in heart disease, reducing life expectancy. Also, hydration is important and often overlooked. So many factors are involved when it comes to our health.

Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’.
Look for oat milk from Oatly, walnut and hazelnut milks from Elmhurst 1925, pecan milk from MALK, flax milk from Manitoba Milling Co., and banana milk from Mooala. Wondering why your alternative milk’s label says “milked nuts” or “malk”? It’s because the U.S. Food and Drug Administration (FDA) is in the process of likely banning all nondairy milks from using “milk” in their names.
The best chili recipes are loaded with flavor and require nothing more than a slice of crusty bread as a side to sop up the hearty soup. Perfect for tailgating, easy Sunday suppers, and quick weeknight meals, these top-rated chili recipes are delicious and, as a bonus, make plenty so that you can portion out lunches for the week. Nothing warms the body and soul like a hearty bowl of chili. Read the recipe reviews and you'll see why these delicious chili recipes are must-make meals. Grab a spoon and enjoy a bowl tonight.

I agree with you that there is big industry interest in maintaining the current unhealthy Western lifestyle, Azure. I also agree that certain pharmaceuticals manufacturers profited off of the popularity of opioids. Not sure how you can state the same of the prescribers, as I can’t see how there could have been a direct (or even indirect) financial incentive.


Cooking meals for two doesn’t mean you have to stick with leftovers (or meat-based dishes). These easy vegetarian meals — ranging from better-than-takeout Pepper-Only Pizza to Spanish Omelets — will keep you and your partner satisfied. Whether you’re gearing up for an impressive at-home date night, or just want to avoid grabbing fast food, these plant-based meals for two are equally healthy and delicious.

Exercise – Try to exercise at least 30 minutes a day, three times a week – it can even be split up into 10 minute walks. The effects of brief physical exertion last much longer than those of caffeine, and exercise decreases stress rather than increasing it! Finding a physical activity that you really like to do will make exercise more fun and something to look forward to as well as help to keep you healthy throughout life. So try something new or something that has always appealed to you.


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We all know whole grains are good for us, but we’ve collected the best whole-grain recipes to make them a regular part of your cooking routine. The fiber and nutrients associated with whole grains make them an essential part of a healthy diet, but it’s often difficult to work them into your everyday cooking. This collection of recipes uses whole grains—from brown rice to whole-wheat pasta—in a delicious variety of ways.

The plant-based packaged-food category is more expansive than ever. “The plant-based movement ties into a number of trending consumer priorities, including health protection, environmental stewardship, and ethically driven eating,” Sass says. “My clients constantly tell me they feel better physically and feel good about how they are spending their food dollars when they eat more plant-based foods.” When it comes to new finds, think pumpkin seed butter from 88 Acres, algae oil from Thrive, chia seed oil from Lekithos, and even dark-chocolate-covered chickpeas from Biena.
Why is there such a sudden frenzy over the purple berry? YouTube is rich with DIY videos for making a cold and flu-fighting elderberry syrup. But LaMonte cautions that you really need to know what you’re doing before you make elderberries part of your diet since raw elderberries, as well as the leaves and flowers, contain a chemical that produces cyanide, which can cause nausea, vomiting and even more serious issues at high doses. If you're just getting acquainted with the fruit, it's best to start with a store-bought version of the syrup — just look for one that doesn't contain too many additives and excess sugar.

Being the healthiest you can possibly be means eating a variety of healthy foods, being physically active and understanding the nutrients you need to protect your bones, immune system, physical and mental health.  A healthy eating plan, knowing which diets work, how active you should be for your age and what you can do to manage your weight are important too. What about getting a good night's sleep, knowing how much alcohol puts you in the risky category and the benefits of stopping smoking even after 24 hours? All these things contribute to a healthier life and we have topped it off with recipes from Jean Hailes naturopath Sandra Villella.
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Tools to deal with temptation: the more you say no to the unhealthy options, the better you get at it. It’s almost like you’re forming a new habit in saying ‘no, thanks.’ The planning process is crucial in being able to say no. If you’re well prepared and have either eaten a nutritious meal or snack or have one with you ready to go, it’s so much easier to pass up those spur of the moment opportunities that crop up. In taking the healthy option more often, you’ll also be more aware of which shops are health-friendly and which options are the best for you to take with you out of the house in case you have been unorganized or are in a rush.
The more muscle you have, the higher and hotter your metabolism runs. In fact, strength training can help boost your metabolism by as much as 15 percent! A faster metabolism means you'll burn more calories all day long (even sitting in front of your computer) and get lean and toned faster. (The other benefits of lifting weights will also convince you to get to the weight room.)
Great article and insight. Education is key when it comes to a healthy lifestyle. I am curious as to why stress management was not looked at? Numerous research studies have shown stress to be a factor in heart disease, reducing life expectancy. Also, hydration is important and often overlooked. So many factors are involved when it comes to our health.
The more muscle you have, the higher and hotter your metabolism runs. In fact, strength training can help boost your metabolism by as much as 15 percent! A faster metabolism means you'll burn more calories all day long (even sitting in front of your computer) and get lean and toned faster. (The other benefits of lifting weights will also convince you to get to the weight room.)

Alcoholism is a disease that includes alcohol craving and continued drinking despite repeated alcohol-related problems, such as losing a job or getting into trouble with the law. It can cause myriad health problems, including cirrhosis of the liver, birth defects, heart disease, stroke, psychological problems, and dementia. Counseling and a few medications can be effective for alcoholism treatment.


When it comes to healthy eating, there is an overwhelming array of theories, diet books and online information about what to eat – which is often conflicting. Although the research is still ongoing and developing, what the experts all agree on is that our diets are too high in sugar, our portions are too big and we should eat a variety of whole natural foods.
Frozen and other quick-cooking lunches and dinners have been on offer for years. But convenient, almost ready-to-eat balanced breakfasts haven’t been as plentiful in the supermarket aisles — that is, until now. Many of these are in bowl and mug form. You can pick up a Dr. Praeger’s bowl with egg whites and or an Amy’s Kitchen bowl with tofu, quinoa, meatless sausage, and vegetables. And Kodiak Cakes now sells whole-grain flapjack microwave mug cups.
Of course, you don't have to stick to just pinto beans! Go for a wide variety: black beans, kidney beans, cannellini beans, cranberry beans and fava beans, plus other legumes like chickpeas, black-eyed peas, lentils and more. They're chock-full of fiber, magnesium and potassium—all nutrients that help lower blood pressure and keep your heart going strong.
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