English - Sprout (Page 8)

Helpful mindful eating tips

Mindful eating refers to the process of paying close attention to the things you’re eating and your thoughts and feelings in a non-judgemental manner. Taking a mindful approach to eating can lead to an improved relationship with food and healthier eating habits. It helps us to be more aware

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Insomnia - overview & tips

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep. Some insomniacs can get enough sleep hours each night but fail to achieve restorative sleep, meaning they are still somewhat sleep-deprived. Insomnia can lead to daytime fatigue, irritability and impaired functioning. What causes insomnia?Insomnia can be

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Exercising ideas that aren’t running

Happily there are a myriad of fun ways to stay active and maintain a great level of physical fitness, cardiovascular and respiratory endurance and muscle mass. Give one of the following activities a try, or even better, try several! WalkingHikingCyclingSwimmingRowingDancing classesGroup aerobic classesYoga or PilatesHigh-intensity interval training (HIIT)

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Tips for a healthy relationship with food

Creating a healthy relationship with food is important for your health and wellbeing. It enables you to enjoy the foods you eat while maintaining an adequate nutrient intake. Here are some helpful tips to help you build a positive relationship with food: Practice mindful eatingPay close attention to your body’

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What is intermittent fasting?

Intermittent fasting (IF) is a dietary pattern that involves consuming your daily calories within a short timeframe and fasting for the rest of the day. A popular time frame is an eight-hour eating window followed by a 16-hour fast, although there are versions with different eating windows. Intermittent fasting is

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Tips for building core strength

Building core strength includes working your pelvis, lower back, hips and stomach. It is important for your overall balance and stability and can lower your risk of injury when exercising or performing daily tasks. Here are some effective ways to build your core strength: Perform compound weight lifting exercises, such

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What can I eat on the Mediterranean diet?

The Mediterranean diet is a popular way of eating that originated in Mediterranean countries (although it’s popular across other parts of the world, too). The Mediterranean diet involves eating lots of fruits, vegetables, whole grains and healthy fats (in particular, olive oil). It emphasizes beans, lentils and nuts, plus

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3 exercise habits to keep you healthy

Good exercise habits are an important part of maintaining a healthy lifestyle and overall wellbeing. Exercising regularly can help to improve heart health, brain health, immune function, bone strength and mental health. However, it’s not always easy to stick with being physically active. Below, we’ve covered three exercise

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Why do we get cravings?

Cravings refer to strong desires for specific foods or types of food. They can appear for several reasons, including a range of physiological, psychological and environmental factors. Let’s take a closer look at some of the more common reasons why we experience cravings: Poor nutritionPoor hydrationBoredomStress, anxiety, grief or

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Macronutrients vs. micronutrients

Macronutrients and micronutrients are two categories of nutrients that are required for a healthy and well-functioning body. Both are essential for humans as each category provides its benefits for health. Macronutrients include carbohydrates (the body's primary source of energy), proteins and fats. Micronutrients include vitamins, minerals and trace elements. Macronutrients

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Sleep stages: a quick overview

Sleep is a complex process characterized by stages that repeat in a cyclical pattern throughout the night. These stages are categorized into two main types - rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. Each type is associated with unique brain activity and physiological processes. NREM sleep

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How does immunity work?

The immune system comprises a wide range of organs, tissues, cells, and microorganisms that work in synergy to prevent pathogens from causing harm to you. Learning how your immune system works equips you with the knowledge to help support your immunity. In this article, we will cover some of the

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What can the nutritional rainbow do for you?

What does the phrase “eat the rainbow” mean? This simple-to-remember concept serves as a reminder to consume foods that are full of color in order to incorporate a variety of nutrients in your diet. How to eat the rainbowGenerally, eating the rainbow involves including lots of fruits and vegetables in

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3 tasty fruits to try

Not only is fruit tasty, it is also a great source of vitamins, minerals and fiber. If you are getting tired of your regular go-tos, trying new fruits can be a fun way to expand your palette and switch up your snacks to make them more exciting. Here are three

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Running tips to help prevent injuries

Running is an excellent way to stay fit and healthy, but it can also put a significant amount of stress on your body that may increase the risk of injuries. Thankfully, there are steps you can take to reduce your risk of sustaining an injury during your running sessions. Warm-up

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Sweet but healthy snacks for evening cravings

How do you satisfy your sweet tooth when you’re getting evening cravings but keep your choices healthy? Try one of these snack options below. They offer important nutrients and will help you feel full and satisfied. Here are some sweet and healthy options for evening snacking: Greek yogurt with

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Is it better to exercise indoors or outdoors?

Whether it's better to exercise indoors or outdoors depends on your personal preferences, fitness goals, and the type of exercise you're doing. Both indoor and outdoor workouts have their advantages, and you'll need to consider these when deciding which one works best for you or if you might benefit from

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How to build an acai bowl

Acai bowls are a delicious and nutritious option for breakfast, lunch or a mid-afternoon snack. They are made using blended or powdered acai berries alongside additional ingredients like milk or yogurt to create a smoothie bowl. Acai berries contain vitamins, minerals, and antioxidants and you can customize your acai bowl

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Stress-busting foods

Are you working towards managing your stress levels? Often, it is important to take a multi-pronged approach, including stress management techniques, such as meditation and deep breathing, as well as regular exercise. One other consideration is a healthy, nutritious diet. When we feel well and energized, it is easier to

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Introduction to mindfulness

What is mindfulness? While you’re working on building your strength and resilience, remember to use relaxation and grounding techniques such as deep breathing. Another technique you can use to ground yourself is mindfulness. Mindfulness is a reflection method where you become aware of your thoughts, feelings, physical reactions and

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Benefits of journaling and mood tracking

There are a lot of benefits to checking in with yourself every day or week and recording your observations and thoughts in a journal. So, why journal? Clarity. Have you ever shared your experience with someone who remembers something completely different than you? Sometimes, our memories get distorted based on

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What is CBT?

Maybe you’ve heard of CBT, or Cognitive Behavioural Therapy, in passing—maybe you have a solid understanding of it, or maybe it’s an entirely new concept for you. The fundamental concept of CBT is that your thoughts, feelings, and behaviors are all interconnected and influence one another. For

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How to practice mindfulness

Learning to be mindful takes practice—the more you practise, the easier it gets. Here are some steps that you can follow to help you become more mindful: Step One: Become aware of your body. Turn your attention to the present, and what is currently happening around you. It might

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What are SMART goals?

Learning how to set realistic goals and stick with them can be challenging. If you’re struggling to meet your goals, it might be because your goals are too vague, or you need a clear plan of action. The SMART goal model described here will help you evaluate your goals

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Values and beliefs throughout your wellbeing journey

Values and beliefs are two important concepts that influence the way you are. Values are things which are important to you and govern your behaviour and decisions. This includes concepts such as loyalty, courage, and perseverance. For example, maybe you value courage and thus believe that it is important to