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6 easy ways to add protein to every meal

Protein is an essential macronutrient that provides our body with amino acids that are used for muscle and bone growth and repair, the growth of hair, skin, and nails and hormone and enzyme production. Although our body can produce some amino acids, others must come from food sources. If you’

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3 healthy baking swaps to try

Eating a healthier diet doesn’t need to be overwhelming. Making a few simple changes may be all you need to do in order to maximize your overall health and well-being. If you’re looking for some healthy swaps to make your diet better with ease, we’ve got some

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5 Small Ways to Reduce Your Carbon Footprint

With the increasing concerns about global warming, more people are searching for ways to live more sustainably. One of the best things that we can all do to reduce our contribution to global warming is to find great ways to lower our carbon footprint. The carbon footprint describes how much

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What Time of Day is Best to Limit Caffeine?

If you’re someone who loves a hot cup of tea or coffee, you’re probably no stranger to caffeine. Caffeine is a stimulant, meaning that it activates your nervous system and makes you more alert and focused. Research shows that the maximum effects of caffeine are noticeable 30-60 minutes

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The Best Foods To Wake Up To

The food that you eat for breakfast impacts your whole day. Depending on what you eat at breakfast, you will either feel energized or lethargic for several hours after you’ve woken up. The question is, what foods are the best to wake up to? Which foods should you actually

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Tips to Turn Off an Anxious Brain

When you’ve got a million and one things on your to-do list, or you’re stressed about your ongoing responsibilities, it becomes challenging to wind down. You may find that your brain is always switched on, and turning it off is almost impossible. Learning to relax is essential for

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How to Take an Effective Nap

If you’re feeling chronically fatigued, it might be because you aren’t sleeping enough. Even if you spend eight hours in bed at night, that might not equate to eight full hours of high-quality sleep. When you’re sleep-deprived, having a nap might be the answer. Napping provides lots

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What Exercises Will Help Me Wind Down in the Evening?

After a long day, the last thing you probably want to do is exercise. But if this is the only time of the day that you have available to work out, you might have no other choice. Research suggests that exercising right before bed can negatively impact sleep quality. However,

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How to Get Good Quality Sleep as a Shift Worker

Approximately 16% of all full-time employees in the United States work shifts that fall outside of traditional daylight hours. Occupations in medicine or factory work involve working random hours that can range from mornings to evenings to night shifts. Working on a rotating shift schedule can increase your risk of

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Which Teas Can Help Me Get a Better Night's Sleep?

We all know that we should skip caffeinated beverages if we want to optimize our sleep. This might mean that you need to cut down on coffee or switch to a decaf option. If you’re a tea lover, you can continue to drink a variety of different teas, but

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What causes snoring and how can you stop it?

Snoring describes the heavy, noisy breathing that occurs during sleep. It occurs when air moves past the tissues and muscles that surround your throat and trachea. Snoring is something that can affect anybody at any time in their lives, but certain factors increase your risk of snoring, such as your

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Do You Find It Hard to Say No?

If you find it hard to say no,  you’re not alone. Many people struggle to say that tiny word when they are asked to do someone a favor, even if it means they end up struggling for time or getting overwhelmed. Saying no often feels like you’re failing

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3 tips to read more

Reading has so many amazing benefits. It helps stimulate your brain, improve literacy and can even help reduce stress. It’s also a great way to increase your ability to focus and concentrate. It’s not always easy finding time to read, but even a quick 15 minute read each

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Why Focusing On Short AND Long Term Goals is Important

Setting goals is important in all aspects of your life. Whether it’s a health and fitness goal, a financial target, or a relationship aspiration, goal setting is linked to higher achievement. When you have a goal, it sets a focus. You can lay out a set of actionable steps

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Why Focusing On Health Behaviors is Better Than Focusing On the Scale

When you have a weight loss goal, it’s easy to get caught up with the number on the scale. You focus solely on what the scale says each week, and you completely forget about the other aspects of health. Your success and self-worth are not tied to a number.

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What is a runner's high?

You may have heard the term ‘runners high’ at some point in the past. This is the term given to the feeling of euphoria that is often associated with exercise. More specifically, it refers to the elation that is felt during or after an intense run. What causes the runner’

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What Does it Mean to Be a Highly Sensitive Person?

A highly sensitive person (HSP) is someone who is thought to have an increased sensitivity to physical, emotional, and social stimuli. Experts suggest that this increased responsiveness is due to higher levels of activation in the central nervous system. It is estimated that around 20% of the population are highly

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What Are Mobility Exercises and Why Are They Important?

As we age, our mobility naturally starts to decline. If you don’t regularly mobilize and stretch your muscles and joints, you can start to feel stiff and tense, and this also contributes to poor mobility. So, why is it so important to stay mobile? When you have good mobility,

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The Importance of Movement Throughout the Day

Since the pandemic, millions of people have transitioned into permanently working from home. Although this has a range of benefits, including reduced travel time and costs, working from home can come with its downsides. The most prominent drawback to remote working is the lack of movement that it can cause.

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Ready to improve your work-life? Here's how.

Maintaining a positive work-life balance is important to your health and happiness. Being able to get up every day and look forward to going to work helps support our overall wellbeing and can help reduce the risk of workplace burnout. When we dread getting up each day to go to

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Is This One Belief Stopping You From Improving Your Wellbeing?

We’ve all heard the term ‘self care’ but many of us don’t really know what it means. What comes to mind when you think of self care?  Do you have images of taking a candle-lit bath or spending a day at the spa?. While these activities are great

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What's The Relationship Between Sleep And Athletic Performance?

Sleep has a huge impact on your overall physical and mental well-being. The recommended amount of sleep for athletes is between seven and nine hours each night. Failure to get enough sleep can negatively impact not only your sports performance but also your quality of life. Studies have been performed

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Feeling Irritated? Here's A Tip To Feel Better.

We all get irritated at times. It’s a natural response to stressful or annoying situations. We can’t always avoid these situations, but it’s how we deal with our irritation that really matters. Next time you are irritated, try this quick trick to make yourself feel better. Go

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Tips to Help Me Drink Enough Water Each Day

Staying hydrated is important. When you don’t drink enough water, you are at risk of dehydration, and this can be detrimental to your health. Even just mild dehydration can result in loss of concentration, dizziness, and headaches. Severe dehydration may lead to rapid heartbeat and fainting. To prevent dehydration,

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The Truth Behind Sports Drinks

You may have seen the advertising on TV or in your local gym promoting sports drinks. Many people use sports drinks to boost their energy during and after a tough workout. Athletes even use these drinks to increase their carbohydrate intake and energy levels prior to a game or competition.