I am going to outline for you in this week one of the TOP reasons you might be craving carb-rich, sweet, and salty foods!
 
I know a lot of us get these cravings from time to time, and there’s something surprising that can be leading to them...

First: the cause … it’s something that affects ALL of us at some point or another.
 
It’s not getting enough sleep!
 
When you don’t get enough sleep, your body’s hunger hormones get out of whack, making you feel hungry … AND ALSO making it so that the food that you DO eat doesn’t really satisfy you.
 
So basically, your hunger hormones have their foot on your appetite’s gas pedal, and your “I’m full” hormones are nowhere near the brake!
 
This sets you up for a cycle of cravings. And also feeling even MORE tired … and also bloated from eating all that food!
 
So … what can you do about it?
 
If you have a rocky night of sleep, make sure you start your day with a healthy, balanced breakfast that includes PROTEIN and FIBER-RICH FOODS.
 
Both fiber and protein can help fill you up – and stay feeling full for hours.
 
Here are some ideas:
 
Oatmeal and eggs … Greek yogurt with berries … Chia pudding with protein powder … or even a smoothie with fruit, a handful of baby spinach, some yogurt, and protein powder!
 
And also be sure to drink plenty of water. Being even a little dehydrated (1-2%!) can contribute to that overtired feeling.

I hope this info helps you stay on-track with your healthy habits the next time you have a restless night of sleep!

I have 5 healthy hacks that have to do with one of your weekly chores. They will save you time, money, and can even help you reach your goals!
 
It’s all about GROCERY SHOPPING.
 
OK … so I’m going to skip the obvious tips, like making a list, shopping the perimeter of the store, and eating before you go grocery shopping so you don’t buy a bunch of extra stuff because you’re hungry.
 
Hack #1 has to do with something you can do before you hit the store – or even finalize your list.
 
It’s to open up your cupboards and fridge and check to see what you have on-hand … and also toss anything in your fridge that’s questionable. You already know you’re not going to eat it, and it’s just taking up valuable space, so get rid of it now.
 
Knowing what you already have is a big part of knowing what you need. It helps you be more intentional in your choices at the store and in the long run, helps you avoid waste.
 
It also can help you plan your meals so you can actually USE what you already have!
 
If you do a quick inventory of your kitchen before you hit the grocery store, give me a LIKE!
 
Hack #2 … use a smaller cart if at all possible. Again, it’s all about that valuable space. This can help you avoid making impulse purchases because there’s less room in the cart.
 
Plus, this helps you keep track of what you’ve already bought. Do you see a colorful array of healthy foods, or is your cart packed with boxes and bags?
 
Hack #3 … Remember the food you tossed from your fridge? Did it include any veggies or other produce you didn’t get around to using before it went bad?
 
When you’re shopping for produce, you might actually think you’re going to use that giant container of kale … and you probably have great intentions for it … but will you REALLY use it?
 
This hack is to buy only what you really need, vs. what you aspire to need. So if you always have leftover produce, buy the smaller bag or buy fewer of whatever item it is.
 
Hack #4 … This one is about being an informed buyer. Don’t look at the end caps of the aisles. Just motor on by them. That’s where the most tempting sales items are located, like potato chips, snack foods, and processed foods.
 
You don’t need them! Plus, they probably aren’t in line with your fitness or wellness goals.
 
Also, continuing this hack, when you are shopping the aisles, keep in mind that you are being marketed to every minute you are in the store! The items they WANT you to buy are on the center shelves, at your eye-level.
 
You usually can find less expensive and often healthier options on the shelves above and below your eye-level.
 
And finally, Hack #5. This one might be the most effective way ever to stick to your list!
 
It’s to pay for your groceries with CASH.
 
Not your debit card or a check. Plain, old-fashioned CASH.
 
Paying with cash automatically sets a limit on how much you can buy because you can only spend the amount you have on-hand.
 
This can help you set priorities for which items you choose. All those impulse buys and extras add up fast.
 
Plus, there’s something more palpable about actually forking over your hard-earned cash than simply swiping your debit card! It seems more real.
 
I hope these hacks help streamline your grocery trip and help you reach your goals!

I’ve got some juicy info for you in this video about PROTEIN, and whether you’re getting enough or not!
 
Let’s talk about protein!
 
For starters, it’s also called the “building block of life” so there’s a pretty good indication of how important it really is.
 
It helps you rebuild, recover, and heal from injuries and illnesses! It helps you KEEP your muscle … rather than burn it off if you’re losing weight, and it plays a big role in many of your body’s functions.
 
The part that confuses people is how much you actually need.
 
And that answer really depends on a few things … like how active you are, what your goals are, and even your age!
 
When it comes to how many GRAMS you need every day ... that can be anywhere from .36 grams per pound (or 0.8 grams per kg) for untrained, healthy adults, all the way up to .6 to .9 grams per pound (1.4 to 2.0 grams per kilogram) for people who do high-intensity training.
 
To keep it simple, the range is between 10% to 35% of your daily calories.
 
Very few healthy people actually have a protein deficiency … but whether they are getting ENOUGH protein for their goals is another matter.
 
Here are some signs you might need more protein! Now, it’s important to note that all of these issues can be related to other health conditions, so it’s a good idea to ask your doctor or a dietitian if you’re noticing them.
 
#1: You feel hungry even if you’re eating enough. Among many other things, protein helps keep you feeling full through the day.
 
It’s considered the most satiating nutrient and can help keep your appetite at bay between meals. It really does make a difference!
 
#2: You notice your bruises aren’t healing as fast as normal, or you feel like your workout recovery is slower, with more soreness.
 
This can be because the protein collagen, which is found in connective tissues, plays a role in helping your body heal and repair itself!
 
#3: You notice your skin, hair, or nails are lackluster, or maybe your hair isn’t growing as quickly or isn’t as thick as normally is.
 
This is because your hair, skin, and nails are made up of proteins like elastin, collagen, and keratin.
 
#4: You feel tired and weak. Studies have found that not eating enough protein for even just a week can affect your muscles! Especially those responsible for your posture and general movement.
 
Protein also helps your body maintain its muscle mass if you’re losing weight, which can be very important for your keeping up your strength.
 
#5: Your mood. Proteins play a big role in all the chemicals and enzymes in your body. That includes neurochemicals that can affect your brain and your mood, like dopamine and serotonin.
 
Those are just a few signs you may not be getting enough protein!
 
And now I’ve got a bonus tip for you to help optimize your protein intake...
 
Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it. So my tip is to make sure you’re eating something with protein in it at every meal!
 
I hope this list helps you make informed choices to help you reach your goals.

When it comes to managing your health and your weight, it’s no secret that exercise and sleep are huge factors.
 
You know that exercise will help you burn off some extra calories and boost your metabolism. But you also know that sleep is essential for your overall health and well-being.
 
Better to skimp on sleep and get up early to workout?
 
Or better to sleep in and skip the gym for another day?
 
Well, it’s a bit more complicated than that. We need exercise to sleep better but we also need sleep to exercise. And when it comes to weight management, we need both.
 
So let’s take a closer look at how exercise and sleep affect each other and which one takes the lead when it comes to managing your weight.

The Exercise & Sleep Connection
If you’re looking to get a better night’s sleep, it’s time to lace up those running shoes.
 
A study by the National Sleep Foundation found a 65% improvement in sleep quality for participants who performed 150 minutes of moderate to vigorous exercise a week. [https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep]
 
That means that something as simple as a brisk walk for 30 minutes, 5 times a week can help you feel more rested and refreshed.

Want Muscle? Get More Sleep
!If you want to see big results from your workouts, you’ve gotta catch some zzz's!
 
Sleep is crucial when it comes to exercise recovery...and recovery is where the post-workout magic happens!
 
As we rest, our body is busy repairing the microscopic muscle tears from our last weight training session. As these muscles repair, they come back bigger and stronger; increasing your strength and boosting your metabolism.
 
If you’re not seeing the results you’d like from your gym sessions, the answer may be an earlier bedtime. Make sure that you’re getting adequate sleep to help your body repair and recover.

Does lack of sleep affect gym performance?
If you’re still thinking of hitting that 6am PiYo class after a late night out, you may want to reconsider.
 
An ACSM study showed that sleep deprived participants had a slower response time and fatigued much quicker than when they were well rested. [https://journals.lww.com/acsm-msse/Fulltext/2013/12000/Does_Central_Fatigue_Explain_Reduced_Cycling_after.5.aspx]
 
The study participants also reported a higher RPE (Rate of Perceived Exertion) and were more likely to quit their workout early.
 
The conclusion? This doesn’t mean that you should skip activity altogether on those groggy days. Instead consider a lower intensity activity such as walking or yoga and leave the high intensity training for days when you’re well rested.

To sleep or to train? Which one will help you button your jeans?
When it comes to weight management, both exercise and sleep are important. But if you had to focus on one thing only, it turns out sleep trumps exercise.
 
One study compared weight loss efforts of sleep deprived adults versus those who were fully rested. The sleep deprived group rested for only 5.5 hours while the fully rested group got a full  8.5 hrs of shut-eye. [http://annals.org/aim/fullarticle/746253/insufficient-sleep-diet-obesity]
 
The results? Those with limited sleep lost less body fat and more lean muscle mass.
​
So does this mean you should just forget about exercise?

In a word...NO.
 
Exercise still has tremendous health benefits so you don’t want to quit altogether. You may need to temporarily reduce the intensity of your workouts if you’re not getting adequate rest.
 
Once your sleep game is strong, you can resume those higher intensity workouts and have energy to spare.

Having trouble winding down at night?
Add some sleep hormones to your diet!
 
In fact, did you know that it has been suggested that foods that contain naturally occurring Melatonin (dubbed the “sleep hormone”) may be a better alternative than over-the-counter supplements? [https://sleepjunkies.com/tips/can-cherries-enhance-sleep-quality/]
 
This Sleepy Time Cherry Smoothie Recipe is made with tart cherry juice - an ingredient that contains Melatonin, and has been proven to help you sleep better. Plus, it just happens to taste pretty great too! 

Detox diets…body cleanses…colon cleanses…bowel cleanses…
You’ve probably heard all of these terms used in reference to “ridding your system of unhealthy toxins” -- but what do these terms actually mean?

Do you really need to be on a ‘detox diet’ or ‘cleansing’ your body?

Are programs and products marketed as detoxes and cleanses even safe to do?

To start us off, all of these terms get a LOT of hype in the media, and people tend to use various terms interchangeably, which makes it especially confusing for consumers.

So what IS the difference between a Detox Diet and a Cleanse? Generally, both detoxes and cleanses are methods that people use to clear or flush toxins out of their body.

But, there are some important differences...

Detox Diet: Requires you to be on a very restrictive diet that only allows you to consume a small selection of food. Food that some consider to be “detox foods”, and usually for a specified amount of time, often several days to even several weeks.

Some detox diets actually involve fasting for a period of time. As a result, your body might not get the necessary nutrients it needs to function properly, and your energy level could be negatively impacted - sometimes dramatically, and can even be accompanied by “detox flu” symptoms.

Cleanse: Typically involves consuming some sort of herbal or supplement product (pills, powders, tinctures) intended to flush out your digestive tract - namely the large colon or bowel.

What you must understand is that these products could cause undesirable side effects, and may  contain chemicals that might not be healthy or safe, thus defeating the purpose of performing a “body or bowel cleanse” in the first place.

Some cleanses also involve being on a restrictive diet for at least a short period of time - usually the number of days that the cleanse supplements have been recommended for.

Why do people feel they need to ‘cleanse’ their body anyway? Besides getting rid of an overaccumulation of toxins in their system (known or suspected), there are other reasons why people may wish to try detox diets and cleanses, including the following:

• They want to lose weight and look/feel slimmer & healthier
• They feel it will make them healthier, i.e. there may be a perceived “health halo” that accompanies a cleanse program or product
• They went on a vacation and didn’t eat healthy/imbibed too much OR they’re planning on going on a vacation and want to detox before they tox ;)
• They are going through a period of not eating as healthily as they would like and want to make a fresh start
• They want to "jump start" a new wellness program  
• Their hormones feel "out of whack" 

Our body does have its own built-in detox system that works on its own every day. One of the main functions of the liver is to remove toxins from our blood.

Tips to help you naturally support your body’s own detoxification processes

Here are things you can be doing day-to-day and year-round:

• EXERCISE & SWEAT REGULARLY. This not only helps you manage your weight but it also gets rid of toxins while you are sweating.
• DRINK FILTERED WATER. Water helps flush out and cleanse your system. Add some fresh fruit or veggies to enhance the flavour of plain, filtered water.
• EAT GOOD FATS. Ditch the processed and refined fats, and instead, consume healthier “good fats” such as olives & olive oil, raw nuts & seeds, coconut oil, and avocados.
• UP THE FIBER. Fiber helps to move toxins and waste that have built up in your system through your system naturally - think of fiber like stiff bristled broom for your digestive system!
• BE A SAVVY LABEL READER. If you don’t recognize the ingredients on the label, then you might not want to eat that food - because they’re probably NOT food! There could be a chemical that results in negative side effects, and these chemicals are additional toxins that are entering your body.
• REDUCE YOUR TOXIC LOAD. Consume organic and non-GMO food. They don’t contain chemicals and other poisons that contribute to the overall toxin load on your body.
• You can also make the switch to more natural bath & beauty products in your daily routine, as well as natural, chemical-free cleaning products for your household. Your skin is amazing at absorbing much of what you put on it, so be sure to give it good stuff only!

Speaking of reducing the toxin load on your body….”mocktails” or beverages that imitate cocktails but don’t contain any alcohol, have become a huge trend, especially for those seeking healthier, more natural beverages - without adding additional toxins to our system.
​
This Strawberry Orange Mocktail recipe is as refreshing as it is healthy, and can easily be made in just a few minutes. Impress your friends with it the next time you entertain!  

The immune system is your body’s protector against germs and viruses that can make you sick.
 
Immune system action involves lots of complicated pathways, but in general, it works through the production of antibodies. Antibodies are produced to “fight” and rid the body of foreign invaders.
 
But what happens when the immune system isn’t in tiptop shape?
 
For starters, you may be prone to more frequent illness, like the common cold or seasonal flu. But a chronically compromised immune system – when it’s too active or not active enough – can result in a whole host of health disorders called AUTOIMMUNE DISEASES.
 
A healthy immune system can recognize the difference between the body and foreign invaders.
 
But in the case of Autoimmune Diseases, the immune system starts mistaking normal, healthy cells as foreign and attacks parts of one’s own body.
 
Over 80 conditions have been recognized as Autoimmune Diseases.
Commonly recognized Autoimmune Diseases: 
·      Type 1 Diabetes
·      Lupus
·      Psoriasis
·      Multiple Sclerosis
·      Rheumatoid Arthritis
·      Irritable Bowel Syndrome, including Crohn’s and Ulcerative Colitis
·      Celiac Disease
·      Hashimoto's Disease
·      Thyroid Disease

 
Each one has its own unique symptoms, depending on the body parts that the immune system attacks.

Most Autoimmune Disease begin with the same early warning sign symptoms, such as: 

• Low energy
• Soreness
• Swelling, redness, heat
• Fever
• Mental fog and/or difficulty focusing
• Skin rash and/or breakouts

 
Autoimmune Diseases can be difficult to diagnose, since these early symptoms are generalized. The severity of symptoms also varies and flare-ups and remissions are common (and commonly frustrating!) in people with an Autoimmune Disease.
 
Healthcare Professionals don’t know exactly what causes most Autoimmune Diseases either. Some have a genetic predisposition, meaning having a family history may increase your risk of getting that disease.
 
Research has identified several other few factors believed to contribute to the development of Autoimmune Diseases.

Contributing factors to Autoimmune Diseases include:→ Western Diet - A diet high in refined carbohydrates, sugar, saturated and trans fats is believed to promote inflammation, damage the lining of the small intestine, and weaken immune system function.
 
In contrast, a diet rich in vitamins, minerals, and antioxidants from plant foods has the opposite effect on the body.
 
→ Compromised Gut Health (i.e. Leaky Gut Syndrome) - Diet, alcohol use, stress, and antibiotics all affect the microbiome - the bacteria that lives in your gut.
 
→ Exposure to Toxins - includes environmental pollutants, heavy metals, chemicals in personal care products, and residue on foods (pesticides and chemical fertilizers – eww!)
 
→ Bacterial/Viral Infections
 
→ Hormones - Women seem to develop more Autoimmune Diseases compared to men, especially during their reproductive years. This may be due to hormonal imbalances and/or an excess of estrogen, known as Estrogen Dominance.
 
Treatments for Autoimmune Diseases are not curative, but focus is on minimizing uncomfortable symptoms and decreasing the frequency of severe flare-ups.
​
A combination of treatments may help Autoimmune Diseases:Medication - targeted at managing pain, reducing inflammation, and suppressing immune system activity.
 
Alternative therapies - acupuncture, chiropractic, and natural remedies may be used to manage symptoms.
 
Autoimmune Protocol (AIP) – A diet that focuses on fruits, vegetables, and meat to reduce inflammation. It’s thought to be similar to the Paleo Diet, but more strict.
 

Hippocrates said, “All disease begins in the gut.”
 
And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.
 
There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.
 
So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.
 
Our gut’s role in our overall health
 
Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.
 
This seemingly simple role is super-complex! And it can break down in so many places.
 
For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.
 
FUN FACT: About 70% of our immune system lives in and around our gut.
 
A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.
 
The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.
 
So, keeping your gut microbes happy is the second pillar of gut health!
 
How to improve gut health
 
There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.
 
You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.
 
By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.
 
The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.
 
Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.
 
And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.
 
Conclusion
 
The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.
 
The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.
 
Recipe (Probiotic-rich): Fermented Carrots
 
Serves 12
 
1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced
1 clove garlic, smashed (optional)


Instructions
 
 
Make a brine by dissolving the salt in water.
 
Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.
Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can use a "fermenting weight").
 
Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.
 
Serve & enjoy!
 
Tip: Use this as a side dish, or even a snack.
 
References:
 
https://authoritynutrition.com/does-all-disease-begin-in-the-gut/
 
http://www.precisionnutrition.com/all-about-nutrition-gut-health
 
http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them
​

​​I know! Meditation is the secret sauce to take your wellness up to the status of the elite gurus. It’s the “be all, end all” for the health of your entire mind-body-spirit. It’s the absolute must-do that is the only path to beating the infamous health-buster called “stress.”
 
Don't get me wrong; practicing meditation is an excellent approach to optimizing your health and overall well-being. Meditation is great for relieving and dealing with stress, and all of the issues that come along with it. But it's not the only way to get there.
 
The whole purpose of meditating is to calm the mind and emotions and relax our physical body too. And there is always more than one way to get there.
 
Let’s talk about some of the other things to try if meditation is not exactly your thing.
 
Journaling
 
Spending some time every day writing out your thoughts can help to relieve stress. You can use journaling to list the things you're grateful for, this is known as gratitude journaling. You can use it as a "brain dump" to get all of your thoughts and ideas out of your head to soothe your mind. You can use "ever since" journaling to describe your life after you reach your goals.
 
Reading
 
It’s one thing to read to learn something that you have to learn, or to advance your knowledge. And, you can also read for pure pleasure. To get caught up in a story and just relax.
 
Coloring
 
Adult coloring books are all the rage! Not *that* kind of adult, but coloring pages with lots of detail and tiny areas to color in. Something that can take you hours. You can always opt for something simple, like kids coloring pages too. The idea is the same. Repeated movements and focusing on the art you’re creating can help to clear your mind.
 
Knitting or crocheting (or other crafts)
 
Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they're great to do when you're feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create.
 
Gentle exercise
 
Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time.
 
Sleep in or take a nap
 
A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate.
 
Pamper yourself
 
Maybe you love getting massages or mani/pedi's? Maybe you love a long bath or lighting candles? Perhaps you can add your favorite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit.
 
Spend time in nature
 
You don’t have to head away for vacation to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground, or walking on a wooded trail in your neighborhood can do the trick.
 
Make time for people and pets you love
 
It's so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your besties, or even offer to take your neighbor’s dog for a walk in the park.
 
Conclusion
 
Stress reduction is the goal. How you do it, be it meditation or otherwise, is not that important. What’s important is that you find what works for you.
 
Try journaling, reading, coloring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love.
 
Have other great ideas? Let me know what helps you de-stress in the comments below.

​Despite the growing trend of healthier and safer food products being introduced into the marketplace, you might be surprised to learn that the consumption of artificial food colors, has been increasing over the years, especially among packaged products marketed to children.
Food colors and dyes have been around since the mid-1800’s and were originally created from coal tar – today, they are typically made from petroleum. (yum!)
Many food manufacturers choose to use artificial dyes vs. natural ones because they create more radiant hues, whereas natural food colors tend to create more of a pastel look.
Artificial food colors are used by food manufacturers in a variety of products, including candy, maraschino cherries, cereal, baked goods, sports drinks, pickles (yes, pickles!), smoked salmon (think pink), and even medications.
The safety of artificial food colors has been very controversial among consumers for some time now, despite several regulatory agencies stating that artificial food colors do not pose significant health risks and are therefore safe to use.
One reason behind the controversy, which has resulted in conflicting opinions regarding their safety, is that some countries have deemed artificial food colors to be safe while some countries have banned them from human consumption.
There have been claims that artificial food colors cause serious side effects in some people, including cancer, allergies, and hyperactivity in children. [1, 2, 3, 4]

The following colors are approved by the FDA for use in food:

• Blue No. 1 (Brilliant Blue): Found in ice cream, canned peas, soup packets, icing, dairy products, ice pops, and beverages.
• Blue No. 2 (Indigo Carmine): Found in candy, ice cream, cereal and snacks.
• Green No. 3 (Fast Green): Found in canned peas and other vegetables, jellies, sauces, desserts, salad dressings, cereal, pre-cooked pasta, and dry bakery mixes. This food dye is banned in Europe.
• Orange B: Found in the casings and surfaces of hot dogs and sausages.
• Citrus Red No. 2: Found in the skins of oranges that are intended to be eaten (not when an orange is intended or used for processing).
• Red No. 3 (Erythrosine): Found in candy, popsicles, cake-decorating gels, and pistachio gels.
• Red No. 40 (Allura Red): Found in soft drinks, sports drinks, cotton candy, cereals, and condiments.
• Yellow No. 5 (Tartrazine): Found in lemon filling in baked goods, cereal, rice, noodles, cotton candy, instant pudding and gelatin, cake mixes, soft drinks, energy drinks, powdered drink mixes, corn chips and potato chips, chewing gum, and popcorn.
• Yellow No. 6 (Sunset Yellow): Found in cereal, dry mixes and seasonings, baked goods, sausage, meat, and snack foods. Used with amaranth to produce a brown color in chocolate and caramel.

Wondering if the food products you consume contain artificial food coloring?Read the ingredient labels on the packaging – any artificial food coloring that has been added is required to be listed on food packaging.
Keep in mind that there is no nutritional benefit to using artificial food coloring - not even if it makes it “look” healthier because it looks more fruity!
Should you avoid food coloring and food dyes?On the whole, food dyes are likely not dangerous for most people, but some are more sensitive to them than others - and some children should be especially mindful of their consumption.
Taking steps to avoid processed foods that contain dyes is a good idea for most everyone, and can improve your overall health.
If you are concerned about the safety and health implications of using artificial food coloring, you can easily make your own natural food dyes using fruits and vegetables, right in your own kitchen!