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Learning how to set boundaries

Setting boundaries is much easier said than done. As simple as it sounds to say no to somebody who is asking you for a favour or speaking up when something isn’t right, it can be scary to do. However, learning how to set boundaries is important. They can help

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How to manage a fitness setback

When you set a fitness goal, you might find that it’s not always easy to stay on track and that setbacks are difficult to overcome.  However, when you are working towards your goal, you will naturally go through periods when you are highly motivated and periods when you find

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Managing food cravings

We all get cravings from time to time but the underlying cause of them can differ from person to person. Cravings can have physical causes, for example, hormonal changes or lack of sleep, or mental causes, including mood or stress. The cause of your cravings will help determine how you

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What are isolation exercises?

With resistance training, every exercise can be split into one of two categories - compound and isolation. The latter refers to movements that work a muscle group that lies around a single joint. Because isolation exercises target just one muscle group, it enables you to focus better on your form and

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Cooking skills 101: common terminology

When you first take up cooking, it’s easy to get overwhelmed by the many different cooking terms and phrases. In this article, we’re going to cover some of the most common cooking terms that you need to know when you’re getting started in the kitchen. Cooking 101

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Healthy cooking - fried foods alternatives

Although it might be tasty, fried foods are not the healthiest option.  To understand why it helps to first differentiate between fried and deep-fried foods. Fried foods use a small amount of oil heated to high temperatures to cook the food. Deep-fried foods submerge the food entirely in

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5 winter sports to try today

When you hear the words ‘winter sports’, what is the first thing that comes to mind? Is it skiing or snowboarding? What about curling or skating? Whether you try them alone or with your friends and family, there is no shortage of outdoor sports to try and they’re all

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Why a morning walk is a great way to start your day

A great way to start your morning is with a walk, but why is this the case? One of the most effective ways to regulate your circadian rhythm is to get natural light. When you expose yourself to natural light first thing in the morning, it signals to your body

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How exercise affects your mood

Did you know that one of the best things you can do when you’re feeling down is a workout? Exercise has the potential to boost your mood and it does so in a number of ways. Firstly, exercise causes a physiological response in your body that makes you feel

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What self-care activities are right for me?

The idea of practicing self-care has become very popular over the last few years as more and more people realize its importance. Many of us think of self-care as having a long hot bath with a candle flickering in the corner of the room. While this might be

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What is the camel pose?

Camel pose, also known as Ustrasana or Ushtrasana, is a yoga pose that involves kneeling on your knees and bending backward. It’s a relatively advanced movement that can be difficult for some people to achieve. However, with plenty of practice, it is achievable for many people. The movement strengthens

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What is hygge?

Hygge (pronounced hoo-ga) is a Danish concept. It involves creating a cozy atmosphere to improve your health and well-being. It’s not about fancy extravagant luxuries. Instead, it’s about enjoying the little things in life and appreciating everything that you currently have. Anybody can enjoy a hygge

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Full after a big holiday meal? Here’s what to do.

Many of us have done it. Everything looked and tasted so delicious that before we knew it, we were beyond comfortably full. Particularly, during the holidays or special occasions when the emphasis is on food, it's easy for our eyes to be bigger than our stomachs. However, digestive

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Should I wash food before peeling it?

When you buy fresh produce from the grocery store, you might not think about washing it before using it for cooking and tossing it into a pot or pan. However, you should always wash your fresh ingredients before eating or cooking them. Washing produce is an important step in helping

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Should I switch to whole-grain pasta?

You have probably heard that we should be choosing whole-grain food options but why is that? Whole grains are made using all parts of the grain. This means that whole-grain pasta (or any other form of whole-grain carbohydrate, for that matter) contains a high amount of plant-

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One tip to help you enjoy a better start to the day

Many of us are guilty of reaching for the snooze button when our alarm goes off in the morning.  Perhaps you had a poor night’s sleep, or your bed simply feels warm and cozy. However, as tempting as hitting snooze might be, you are better off not doing it.

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How does volunteering affect my mental health?

Volunteering is not only beneficial for those around you but it can also boost your mental health in a number of ways. Firstly, it helps you bond with others in your community and make meaningful connections you might not have had the opportunity to create otherwise. It enables you to

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Natural vs. added sugar - is there a difference?

Sugar is a carbohydrate that adds sweetness to many of the foods we enjoy.  Sugar, in and of itself, is not unhealthy. However, it is important to think of the source of sugar in our diet as this can greatly affect the amount of sugar we consume. There are two

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Gift giving alternatives

As the holidays approach, you might be worrying about what gifts you’re going to get for your family and friends. Although buying gifts for others can be lovely, it can get very stressful when you’re trying to think of unique gifts for all of your loved ones and

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Exercises to improve grip strength

Grip strength has been labeled as a biomarker, meaning that a strong grip has been correlated with a longer lifespan. This is important to take note of, especially as we get older. When you have a strong grip, it can indicate that you have good upper body strength and function,

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3 great nuts to add to your snacks

Nuts are some of the best plant-based sources of omega-3 unsaturated fatty acids and protein. Although they are calorie-dense, they make the perfect snack to enjoy when you’re hungry but you want to eat something nutritious. There are several different kinds of nuts, each of which

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Calf exercises

The calf muscles are the group of muscles in your lower leg, including the gastrocnemius and soleus. The gastrocnemius is the larger muscle that you can feel at the top of your lower leg, just below the knee. The soleus resides near the ankle and is smaller. The calves are

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Tips to reduce holiday stress

As magical and exciting as the festive period is, it can also be a very stressful time. Thankfully, there are simple strategies you can put into place that can minimize your stress and help keep the holidays enjoyable for all. Here are some great tips to try when you’re

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How to wake up when it's dark outside

As winter rolls around, the days get shorter and the mornings get darker. When this happens, it can be much harder to get out of bed when you first wake up. Our bodies work according to the sun’s natural rise and fall each day. This is known as the

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What are the benefits of eating with friends and family?

Did you know that a 2022 survey from the American Heart Association found that 91% of parents agree that their family is less stressed when they make a conscious effort to eat together? Eating as a family can have positive effects on mental health. It brings you closer to your