Gut health is more important than some people realize. The human body contains trillions of microorganisms which confer several benefits to humans. If your gut bacteria are out of balance, it can contribute to many poor health conditions.

So, how can you keep your gut microbes happy? A number of factors influence your gut microbiota, and your diet is one of them. Eating a balanced, nutritious diet and minimizing highly processed foods is great for your gut and overall health.

Here are some of the best foods you can consume to improve your gut health.

High fiber fruits and vegetables

Fruits and vegetables are high in fiber, both soluble and insoluble. Our digestive system is not able to absorb all of this fiber, but this is where our gut bacteria help us out. These microorganisms within our digestive system break down the fiber from the fruits and vegetables that we eat. This enhances our digestion and can help to regulate metabolism.

Soluble fiber is found in many foods, including the soft areas of fruits and vegetables and in fruit skins. Insoluble fiber is contained in several types of food, including within the cell walls of plants such as whole grains and vegetables.

Dietary fiber, both soluble and insoluble, helps promote a diverse and balanced gut microbiome. When gut bacteria break down fiber, they create helpful substances that support digestive health and overall wellbeing.

Examples of high fiber fruits and vegetables include

• Blueberries
• Raspberries
• Artichokes
• Broccoli
• Chickpeas
• Kidney, pinto, and white beans
• Nuts and seeds

Fermented foods

The bacteria in your gut convert the sugars in the food you eat into organic acids or alcohol. Fermented foods help to improve the composition of your gut microbiota.

Fermented foods include kimchi, sauerkraut, kombucha, yoghurt, and tempeh. These foods are rich in lactobacilli, a beneficial bacteria found within your gut. Microbial diversity in the gut, which may include lactobacilli, is associated with a reduced risk of disease.

Consuming a variety of fermented foods as part of a balanced diet may support gut health. Prebiotic compounds, found within both fermented and non-fermented plant-based foods, encourage the growth of helpful gut bacteria, support the immune system, and improve digestive health, among other benefits.

Almonds

Almonds feed the beneficial bacteria in your gut. They also contain vitamin E, which acts as an antioxidant to reduce oxidative damage within your cells. Vitamin E has been shown to reduce inflammation in the body. A lower level of inflammation is linked to better health prospects.

Almonds have also been shown to increase butyrate levels. Butyrate is a short-chain fatty acid that can be used by the beneficial bacteria in your gut, contributing to improved gut microbiome composition and improved digestion and metabolism.

Whole grains

Whole grains contain a lot of fiber. As with fruits and vegetables, this fiber can be fermented by the gut microbiota. Whole grains enhance the growth of the ‘good’ bacteria such as Bifidobacteria and Lactobacilli and inhibit the growth of the potentially harmful bacteria such as Clostridium in your gut.

Eating whole grains has also been shown to reduce inflammation, which is linked to better gut health.

Cocoa and dark chocolate

Cocoa and dark chocolate contain polyphenols, which are plant compounds that humans do not easily digest. However, when they enter the colon, your gut microbes can break them down into absorbable components and enter our bloodstream through the intestinal wall. Polyphenols have been shown to have a positive influence on gut microbiota.

Cocoa also contains antioxidants, which reduce oxidative stress and inflammation within the body. Just remember, chocolate also has saturated fat and sugar so it is important to enjoy it in moderation. When possible, reach for dark chocolate which has a higher concentration of cocoa and less sugar and fat.

Keeping a healthy gut is incredibly important for your overall physical and mental wellbeing. Make sure to include some, if not all, of the foods above to keep your gut microbes happy.

Meal prepping is an amazing way to stay on track to reach your health and fitness goals while also saving time and money. It involves batch preparing several meals in one go to have your future breakfasts, lunches and dinners organized. Preparing your meals in advance removes the stress of deciding what to eat when your meal times come around.

Meal prepping doesn’t have to be a difficult or stressful process. By following a few simple steps, you can have your meals planned and prepared for your upcoming week.

Here is your meal prep guide for a week of healthy dinners.

Plan the menu

This part of the meal prep is arguably the most difficult part. If you’re working on a tight schedule, find meals that are easy and quick to prepare. Delicious doesn’t have to be extravagant.

Also, consider your budget. Focus on meals that use simple ingredients and stock up on pantry staples. You can save more on bulk purchases for items such as whole grains, dried beans and legumes, canned tomatoes, and frozen fruits and vegetables while also making your prepping process easier.

Lastly, write out your favorite meals. Think about what you’re going to enjoy and consider which meals suit your preferences. Try to plan out dishes that have unique tastes to keep your meals varied but also use some of the similar ingredients. There are many recipes online that can help you with this process.

Do a weekly shop

Once you’ve planned your meals and snacks for the week, create a list of ingredients you’re going to need. From here, head out to your local store and pick up everything on the list. Alternatively, you can order online for home delivery. If you have several perishable foods on your list, make sure to do the food shop close to your planned meal prep day, so they’re still fresh when you start cooking. When you prep your meals for the week you can do one large grocery shop, rather than multiple errands, saving you time. It also helps reduce the need for a last minute grocery-store run to pick up a forgotten item.

Cook your meals

Block out a few hours once a week to complete your meal prep. Gather your ingredients and recipes alongside any equipment you’re going to need. Plan out your cooking schedule so that you’re not stuck in the kitchen all day, and start cooking your first recipe. If there’s one particular meal that will take the longest to cook or requires the most amount of preparation, it’s probably best to do this first.

A top tip, while you are meal prepping, is to clean as you go. Wash the dishes and wipe the kitchen counter after each stage to avoid having a pile of washing up at the end of your prep. Maximize your time with overnight dishes that can be prepared in a slow cooker or left in the fridge for last-minute assembly.

Store your food safely

Usually, meals that contain fresh produce will be okay for 3-4 days in the refrigerator, as long as they are stored correctly. When choosing which containers to use for your food storage, aim for BPA-free plastic or glass containers with covers and portion out your meals. Storing meals in smaller containers helps cooked food cool down faster to help reduce the risk of harmful bacteria forming. Freeze meals that you will be eating later in the week, and refrain from refreezing food that has already been thawed.

Now that you’ve got the basic steps down, you can start meal prepping for the week ahead!

Alongside good nutrition, regular activity is essential to maintain a healthy body. It can enhance your heart and lung health, help you sleep better, and boost your energy. The recommended amount of exercise is 150 minutes of moderate activity every week.

However, if you can’t make it to the gym to work out, don’t stress! Here are nine ways to sneak in activity throughout your day.

Stretch

Stretching is an underrated type of movement. Take a few minutes each morning to stretch your whole body. Doing so stimulates blood flow to energize you for the day ahead. Gentle stretching is also a great way to relieve muscle tension, which may help to reduce pain and prevent injuries. If you feel rushed first thing in the morning, try stretching before bed to relax your muscles for a better night’s rest.

Squat while you’re waiting

We often find we are waiting for things throughout the day. Waiting for the kettle to boil. Waiting for the microwave to finish cooking your food. Waiting for the bus to work.

Instead of standing stationary while you’re waiting, try walking around to get in extra steps or do some on-the-spot bodyweight squats. If it’s available to you, test your strength and stability with 30-second wall-sits and challenge yourself to work up to a full minute or more.

Take the stairs

Studies show that activity throughout the day can be more beneficial than one intense bout of exercise. Taking the stairs as much as possible can increase your total energy output. It’s going to get your heart pumping and your leg muscles working hard in a similar fashion to compound exercises like squats or lunges.

Walk more throughout the day

If you’re walking back from work or you’re returning from a social event, take the long route home to get in those extra steps to boost your activity. Plus, it gets you out in the fresh air and sunshine for longer, which can be great for your mental health.

If you sit at a desk all day, incorporate a relaxing walk during your lunch break. Not only does this contribute to your overall activity, but it’s also a great way to break up your day when you have a sedentary job. If there is a park nearby, take a stroll through the greenery to eat your lunch.

If you’re meeting your friend for lunch or a quick catch-up over a coffee, try meeting in the park instead of sitting in the local café. This way, you can grab your food and drink and enjoy a change of pace while socializing with your friends.

Stand up when possible

Switching to a standing desk to complete your work or even just standing up from time to time throughout the day is a great way to stimulate blood flow.

Do the housework

You have to get your housework done at some point, so why not make it fun? Put on your favorite music and get your chores out of the way. It’s a great way to get in some activity while being productive. Plus, if you dance around to your tunes, it makes your housework much more enjoyable.

Park further away

Each time you go to the store, park a little further away than usual. This will increase your activity without you even realizing you’re doing anything extra. Plus, carrying heavy shopping bags back to your car provides some resistance training, which will build up your strength and stamina.

We have all been told that we should be hitting 10,000 steps every day if we want to maximize our health. But is 10,000 really the magic number of steps to aim for?

Where did 10,000 come from?

The original idea that 10,000 steps were the perfect amount to walk each day came from Japan. In the 1960s, a company started selling a pedometer called the Manpo-Kei, which translates literally to ’10,000’, ‘steps,’ and ‘meter.’ Due to the huge success of this pedometer, the craze of walking 10,000 steps every day began.

Is 10,000 steps the magic number?

Some researchers agree that 10,000 steps is a good number to aim for to help with weight management and disease prevention.

If you enjoy walking and you find it super easy to get your steps in each day, you’re going to feel great every time your pedometer or phone buzzes to indicate you’ve reached 10,000 steps. This can reinforce the psychological benefits of exercise by giving you that extra hit of dopamine.

You also have to take into account the amount of time you have to dedicate to exercising. A 2011 study showed that 8,000 steps a day seemed to fit better into the 30 minutes of recommended daily activity, whereas 10,000 steps equated to around 40 minutes.

What’s more, pedometers don’t take into account the quality of your steps either. You could be taking a relaxing stroll or power walking, and your pedometer will still show the same number of steps. But if you’re power walking, you are most likely achieving a more vigorous workout which is important for overall health.

Lastly, research has also indicated that 10,000 steps may not be an appropriate goal for some individuals, whether due to  lifestyle or ability. For those that find 10,000 steps to be a daunting prospect, the goal can actually act as a deterrent. Why even bother trying if you know the goal isn't realistic?  Instead, set goals that are right for you.  If you are currently reaching 4,000 steps per day, see how you can add just 10% more.

How much activity should you be doing?

The recommended amount of weekly activity for adults is 150 minutes of moderate to vigorous physical activity. Importantly, this  does not have to be walking!  It can instead be cycling, swimming, resistance training, etc.. It’s about finding the activities you enjoy most in order to stay active.

So how does 10,000 steps a day fit in?  It can be part of your overall fitness strategy.  Try aiming for 30 minutes of moderate activity every day, and decide how you would like to enjoy that time. Perhaps it will be 30 minutes of resistance training to build muscle and improve your strength and endurance. Another day it may be a brisk walk.

For the fitness lovers out there, reaching 10,000 steps might seem easy. But if you struggle to find the time or motivation to achieve this large number, find a goal that works better for you. It’s also important not to get too hung up on the numbers, as it can be easy to fall into the trap of obsessively tracking every single step you take!

Focus on living a healthier lifestyle by working out and eating nutritious food instead of focusing solely on the number of steps you do. Set the goal that fits best into your lifestyle. Maybe it’s 6,000. Maybe it’s 7,500. There really is no magic number that suits everybody.

Most people know that vegetables are good for their health but may struggle to eat enough of them. The good news is that you don’t have to compromise the flavours you love in order to fit in more vegetables.

Here are some delicious and easy ways to incorporate veggies into your diet.

Bake some brownies

Most traditional brownie recipes don’t include vegetables. However, you can easily learn to love your veggies by incorporating them into desserts. Try recreating your favourite brownies with sweet potato or black beans the next time you bake. It may sound odd, but these nutritious swaps make a great base for rich desserts.

Mix them into your meals

Bulk up your dishes and improve existing recipes with vegetables. Whether you want to wilt spinach into your chili or add mushrooms to your lasagne, vegetables are a great way to enhance any dish. Incorporating vegetables into your meals also improves the nutritional value. Did you know that vitamin C increases iron absorption? Bell peppers are packed with vitamin C and make a great addition to any barbeque. Prepare vegetable skewers alongside your proteins or toss bell pepper straight onto the grill for your next summer barbeque and get more nutrition—and flavour—out of your meals!

Add some spices

One of the main reasons people dislike veggies is that they think they are bland. If you’re trying to eat more vegetables, it can be difficult to eat a plate of plain carrots or raw kale. Instead, try adding some of your favorite spices. Maybe you love a bit of paprika, or some chili powder to make them extra hot. Even a sprinkle of salt and pepper will transform your veggies and make them taste better. You could even try a combination of multiple spices if you’re feeling experimental!

Roast your vegetables

If you’re not keen on steamed or boiled vegetables, try roasting them. When you roast your veggies, they take on a deeper flavour and retain more nutrients than boiled alternatives. Don’t forget to include a fat source like avocado oil, coconut oil, or butter. Not only will this improve the flavour, but many nutrients are fat-soluble, meaning boiled vegetables alone actually aren’t healthier. Grab a roasting tray and roughly chop an assortment of vegetables such as carrots, sweet potatoes, and squash. You can even blend your roasted vegetables with stock and garnish the dish with a drizzle of olive oil and fresh herbs for a simple soup. Or, serve as-is with your favorite seasonings or dips and enjoy a plate full of delicious, crispy veggies in no time.

Try new cuisines

Many cuisines incorporate vegetables into their dishes and offer unique flavour profiles. Exploring new cuisines might inspire you to rethink your stance on vegetables and experiment with different cooking methods. You’ll learn about different cultures in the process and may even discover that some of your go-to takeout dishes already feature plenty of vegetables you hadn’t thought of using!

Bulk up your smoothies

Although adding veggies to your smoothies may not sound very appetizing, it’s a great way to get your nutrients without straying from the sweet tastes you love. Frozen cauliflower, for example, makes any smoothie thick and satisfying without altering the taste. A handful of greens or avocado are also great additions.

Try them in combination

Sometimes, certain vegetables taste better when they’re eaten together. Try out different combinations of veggies to see what you like. You might find that you start to enjoy eating the veggies you used to hate when you combine them with ones that you love—wilt greens into pasta sauce or test out a new stir-fry recipe. You can add pretty much anything to the pan and give brand-new combinations a go.

Challenge yourself

Did you have one bad experience with a particular vegetable, and are now convinced you dislike it? Or maybe you’re just stuck and finding it hard to be creative when it comes to your meals.

If any of this sounds like you, try challenging yourself. If you’re a picky eater, challenge yourself to eat one portion of veggies every day. Add an extra handful of vegetables to your lunches or dinners. Start with the basics. Already a fan of chips? Try roasting potatoes. Or maybe corn chips are your preferred go-to—make your own salsa and fresh guacamole. Swap out pita for baby carrots next time you feel like a quick hummus snack, or try baba ghanoush, an eggplant-based dip, instead. There are plenty of ways to begin incorporating more vegetables into your snacks and meals—you may find you love veggies after all.

Life can be unpredictable and even the best thought-out exercise schedule can be derailed sometimes. When life gets busy it can be tempting to forgo your regular workouts. The downside is that you could be missing out on the much-needed stress-release that exercise provides.

Although you can’t create more hours in the day, it can still be possible to get workouts in. Here are 5 tips for exercising when you are short on time.

Change your intensity

For days when you are short on time, consider increasing the intensity of your workout. For example, if you normally run for 30 minutes, but only have 20 minutes that day, consider running at a slightly quicker pace, or incorporating some hill training into your workout.  Another way to increase intensity is with HIIT (high-intensity interval training). These workouts are based on short bursts of intense exercise, followed by brief periods of recovery. HIIT sessions tend to be shorter due to their intensity, allowing you to pack an effective cardiovascular workout into less time.

Remember, it’s important to increase intensity gradually over time to prevent injury.

Exercise in the morning

Are you finding that by the end of the day you have run out of time to squeeze in a workout? Why not try starting your day with exercise? Working out before the rest of your day starts helps ensure your workout happens and can help set you up for a day with improved energy and focus.

You may need to adjust your morning routine slightly to accommodate your new exercise routine. To make things easier, you could also try prepping for the next day the night before, including packing your lunch if you are heading to an office and even selecting what you are going to wear the next day.

Choose walking

You’ve probably heard it before but this easy tip is worth repeating. Try to walk when and where you can. Use the stairs rather than the elevator or escalator. Try to do errands by foot when possible, rather than taking the car. Park further away to squeeze in a few extra minutes of movement. Try “walking meetings” that allow you to meet with someone and move at the same time. The goal is to change your habits slightly so that you can add a bit more activity throughout the day.

Workout at home

If traveling to your workouts is eating up too much time, consider working out from home. There are many online exercise videos to pick from and many exercises can be done using only your body weight so that you don’t necessarily need to invest in equipment. You could also consider enjoying a power walk at lunch time if you don’t have time to travel to a gym after work.

Look for time-savers

Are there other areas of your day that would be altered to provide more free time? For example, you could plan meals in advance. Prepping lunches and/or dinners for the week ahead can save you time and allow you to squeeze in a workout during the week. If possible, you could ask those you live with to help out a bit more around the house or try ordering groceries online and having them delivered. Sometimes, looking at your calendar and planning the week ahead allows you to see opportunities for “free-time” that you can use for self-care activities, like exercise.

With endless options available in the supermarkets today, going food shopping can sometimes feel overwhelming.

However, shopping for healthy food does not have to be complicated. Follow these five simple steps to ensure your next shopping trip is a success.

Make a list

Half of the battle when you arrive in the shop is figuring out what you need. Writing out a list beforehand relieves some of the pressure when you get to the supermarket. To write your list, think about your upcoming meals, and consider what ingredients you need for them.

Stick to the perimeter

Sticking to the perimeter of the supermarket involves shopping the fruit and vegetables and lean meat sections. By heading here first, you are more likely to fill up your cart with these healthy options.

Don’t go hungry

Shopping on an empty stomach can make you buy more food than you need. Always shop after you’ve eaten to avoid overbuying.

Ignore impulse purchases at xheckout

Companies place their products strategically by the checkout to encourage you to buy them while you’re waiting to pay for your items. These foods are usually chocolates and candies. Try to avoid making these impulse purchases at the checkout and instead stick to buying the things on your shopping list.

Factor in one treat

When it comes to success in the supermarket, you do not have to stick to healthy foods all the time. If you want, factor in a small treat or two each time you head to the supermarket.

Following these five simple steps will ensure you always shop smartly at the supermarket.

Staying active is a key component of living a healthy lifestyle. To help you reach your goals, it’s important to understand how much you’re currently exercising, so you can assess whether or not you might benefit from building new habits.

Understand your current activity levels

Your activity refers to the amount of movement you do each day. You could do this by tracking the number of steps you take or monitoring how long you’re working out. You might also want to consider how you feel. Does climbing a flight of stairs leave you feeling winded? Are you starting to find it more difficult to perform some of your daily tasks?

Becoming aware of how much activity you do each day, as well as how your body and mind feel, helps you to be aware of your physical health so that you can take care of it.

The goal most often recommended is to aim for at least 150 minutes of moderate exercise each week. Consider also adding 2 sessions of strength training each week.

Tips to improve your activity levels

If your activity levels are not quite where you want them to be, there are a number of things that you can do to improve this.

Try adding in an extra walk each day, or if you have the time, extend your workout by 5 - 10 minutes.

Challenge yourself to perform body weight exercises, for example squats or calf raises, while waiting for your kettle to boil or while watching a favorite show.

Consider the smaller things you can do throughout the day. Take the stairs instead of the elevator or park further away from the shops to add extra steps. Meet your friend for a walk in the park instead of sitting down for a coffee.

If you are ready to take a more formal approach to becoming more active you could sign up for a fitness class or join a recreational sport. Organized fitness activities offer the advantage of happening at set times so that you can schedule them into your week and it can be motivating to exercise with other people. Pick something you enjoy or are excited to try and you just might find a new life-long habit.

Exercise does not have to be complicated. There are plenty of simple ways to get your activity levels to where you want them to be.

Eating out at cafes and restaurants is a sociable experience. However, many of us can find ourselves leaning towards the unhealthier options when looking at the menu.

Here are some top tips on how to enjoy a healthy and delicious meal out.

Check the menu before you go

To ensure you choose the healthier options, check the menu before you go. This way, you can plan what you’re going to choose and avoid making impulse decisions when you’re looking at the menu.

Don’t go hungry

If you go out to eat when you’re hungry, you’re more likely to indulge in unhealthy options. Instead, have a small healthy snack before you head out, so you’re not starving by the time you order.

Ask about your meal

Don’t be afraid to ask about how each meal is cooked. Fried dishes tend to be higher in calories and saturated fats than roasted, baked, steamed, or grilled options.

Ask for sauces on the side

Sauces can add extra calories and saturated fats to your dish. Ask for them to come on the side so that you can control the amount used.

Going for a meal out does not have to mean going completely off track. You can enjoy a great meal out with your friends while eating healthily.

If you find yourself feeling stressed or you notice you are spending time worrying about things, you might benefit from a mindfulness practice.

Mindfulness is the ability to be present and aware of our feelings and surroundings in the moment. Practicing mindfulness gives you an opportunity to acknowledge your mental/physical state without judgment. In a mindfulness session you could bring your attention to the gentle breeze on your face or the sensation of your breathing. Anybody can practice mindfulness and it may help you to manage stressful situations or bring a sense of calm into a hectic day Here are some simple tips on how you can get started.

Although you can practice mindfulness almost anytime or anywhere, consider devoting a set time each day. It could be when you first wake up in the morning, during a lunch break, or before you go to bed at night. Establishing a routine helps ensure you have the opportunity to practice mindfulness regularly.

Next, find a quiet, comfortable place; ideally one where you won't be disturbed. You can close your eyes, if you wish, as you take special note of where your body is in the space and how it is arranged. Note the sounds that you can hear and the things that you can smell.

You might find that negative or stressful thoughts come into your head as you sit there. Mindfulness is not about suppressing your negative thoughts. Instead, it’s more about recognizing the thoughts without allowing them to take over your mind and mood. Accept your thoughts and allow them to come and go naturally.

The more you practice mindfulness the easier it will be to achieve a relaxed state and the more you may start to see the incredible benefits that it can bring to your mental wellbeing.

If you’re feeling stressed, you might find yourself reaching into the snack cupboard to find some comfort food. Stress eating, or emotional eating, is when we use food to comfort us when experiencing negative emotions. It can make healthy weight management more challenging, especially if you’re consuming high calorie snacks.

Here are tips for identifying and managing stress eating.

Identify your triggers

Firstly, work to identify your triggers to understand why stress eating is occurring. What aspects of your life are causing you to feel overwhelmed? Before you reach for the snacks, pay attention to how you’re feeling and try to isolate why you feel this way. Are you concerned about work, did you have a recent argument with someone, are you concerned about finances? Identifying triggers is a first step in working towards addressing the sources of stress.

Stock your cupboards

Eliminating stress eating doesn't happen overnight. However, you can help yourself by choosing what to buy. Consider reducing the amount of pre-packaged, highly processed items you have at home and try to keep healthier options on hand, such as fresh fruits and vegetables. It may also be helpful to include a source of protein in your healthy snack as it tends to keep us feeling satiated for longer.

Try something new

Sometimes, using a new habit to replace an old habit makes it easier to change behaviors. If you are reaching for a snack because you are feeling stressed, try replacing that urge with something else that can help you: exercise. Physical activity can help reduce the level of stress hormones in your body. Go for a brisk walk, dance around your living room, try an online workout video - pick any activity you enjoy and benefit from exercise's ability to make us feel better.

Get support

Sometimes we need additional support. This can take different forms. In some instances you might consider reaching out to trusted individuals and asking for help during stressful times. Other times, it can be important to connect with a healthcare professional.

If you’re struggling to find time to dedicate to meditating, have you considered walking meditation?

Your mindfulness and meditation practice does not have to be confined to your home. You do not have to be sat on the mat in a quiet room with your legs crossed. You can meditate pretty much anywhere.

Walking meditation involves practicing mindfulness and being at one with your surroundings during periods of movement. Between each step, take a deep breath and identify how your body is moving. Notice where every limb is in relation to each other.

This form of meditation is a great way to add movement to your routine while also learning how to be present. You are working on the body and the mind at the same time.

Head out to the park to hear the nature around you. Take note of all the sounds you can hear and the things that you can smell. Alternatively, you can play some relaxing music through your headphones to help you focus your attention. Allow your thoughts to wander, and then carefully guide your thoughts towards the present moment.

Many people find walking at a slow and steady pace helps them concentrate, but figure out the pace that works best for you.

Walking meditation has been shown to decrease blood pressure and anxiety in a number of studies. It helps you learn to relax and may even improve your sleep. Try giving it a go to switch up your existing meditative routine.

You don’t have to be at the gym to get a good workout. If you’re unable to go to a fitness center, you can still complete a great exercise routine wherever you are.

Working out is a great way to improve your physical fitness. And what better way to do so than in the comfort of your own home? Home workouts can be done with no or minimal equipment. All you need is a small area where you can safely move your arms and legs. If you are looking to invest in a few pieces of equipment, consider a non-slip exercise mat, resistance bands and a few hand weights. These can be helpful additions for increasing the intensity of your workouts.

Just one quick search online will pull up hundreds of home workout videos that you can follow along to. Alternatively, you can take inspiration from these videos and create your own routine.

If your goal is to improve your endurance, why not try a dance routine? If you’re looking to gain muscle and increase your strength, you can try a resistance training workout. Even better, alternate between both of them!

Fitness shouldn’t be a chore. If you’d rather work out at home, there are some amazing exercises you can do to work up a sweat without needing to head to the gym. Home workouts are also great for when you are traveling. Pack your exercise clothing and your resistance bands and you can perform a full body workout anywhere.

Random acts of kindness may be small, but they make a huge difference. Performing regular thoughtful actions can improve your mental health and the health of those around you.

Maybe someone has just opened the door for you. Maybe your partner has made your favorite breakfast in bed.

These little actions can make you feel amazing. They make you feel valued and cared for. However, these feelings may be amplified when you’re the one giving out the acts of kindness.

Try taking on the acts of kindness challenge. Perform one act of kindness every day. This can be for a friend, a family member, or a stranger.

These actions don’t have to be extravagant, complicated, or time-consuming. Sometimes the smaller and simpler behaviors make the biggest difference. It’s about showing your love for others and being thoughtful.

So, what can you do each day for your random acts of kindness? Here are some ideas.

• Hold the door open for a stranger
• Buy your friend a coffee
• Bring healthy snacks to work for your colleagues
• Tip the waiter at your local cafe
• Give your partner a compliment
• Let a stranger go in front of you in the queue
• Give up your seat on the bus for a stranger

By performing one or two of these small acts every single day, you will start to feel better yourself. You will be amazed at just how powerful your actions can be.

Have you ever found yourself scrolling through social media or checking your work emails while trying to finish your dinner? Technology can be a huge distraction when you’re eating.

When we are distracted by technology during mealtimes, it can lead us to eat more quickly and consume more food. This can lead to chronic overeating and may increase your risk of developing obesity or other health conditions.

Stepping away from your phone and turning off the TV to enjoy your meals can help you eat more mindfully. You will be able to identify your natural hunger cues more easily if you are focusing on the food in front of you.

Mindful eating involves eating with no distractions, and that includes no technology. No phone. No TV. No iPad. This enables you to focus solely on what the food tastes like and how much you’re consuming. Slowly down and chewing your food properly can also help you to eat more mindfully.

Being consumed by technology while you eat makes it much more difficult to practice portion control, but it is also inconsiderate if you're sitting with your friends or family. It can also set a bad example for the younger members of your family, who may start to copy this behavior. Instead of eating with your head down looking at your phone, socialize with your loved ones.

If you’re unsure how removing technology from your mealtimes is going to benefit you, try it out for a few days and you are bound to see the difference immediately.