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How to Stick to Healthy Nutrition While on Summer Vacation
Savour the Season: How to Enjoy a Healthy Summer Vacation Without Sacrificing Flavor. Summer vacation is a time to relax, explore new places, and, of course, indulge in delicious foods. However, it doesn't mean you have to compromise your healthy eating habits. Believe it or not, with a little planning and mindfulness, you can maintain a balanced diet and enjoy your vacation to the fullest.
A Nutrition Consultant's Guide to Navigating the Holidays!
Let’s start 2024 healthy and happy! - As the holiday season approaches, the temptation of indulgent treats and hearty feasts can pose a challenge to maintaining a healthy lifestyle. In today’s blog, I'm going to share some valuable tips and tricks to help you navigate the holiday season while prioritizing your gut health, keeping inflammation down, and not putting on any extra weight!
Hosting the Perfect Healthy Summer BBQ
Here in Calgary, the summers are short! We need to make the most of the time we have, and we love a good backyard BBQ. Summer is the perfect time to gather with friends and family for a delightful get-together, but it’s sometimes hard to find healthy choices. As a holistic nutrition consultant, I believe that good food can be both delicious and nourishing. With a little planning and mindful choices, you can host a healthy and satisfying barbecue that everyone will enjoy.
Fueling Your Summer Road Trip
Summer is the perfect time to hit the road and get out to make memorable adventures with friends and family. However, road trips often involve fast food stops and unhealthy snacking, which can derail your healthy eating habits. But fear not! With a little planning and creativity, you can stay on track with your nutrition goals while enjoying your summer road trip. Here are five tips to help you eat healthy and nourish your body along the way.
Camp Food Conundrum - Can I Eat Healthy While Camping?
Staying Healthy While Camping - My family gets out in the great outdoors camping almost every weekend from April till October. We are lucky to live close to the Rocky Mountains and love the freedom of the great outdoors! Let’s be perfectly honest though, eating healthy at the campsite is not always easy.
How to Beat the Winter Blues - Recipe Included!
Winter Blues Busting - Fudge Recipe Included! It’s been a tough couple of years. We have been socially separated and some of us isolated. Now as we enter the depths of the winter when the sun doesn’t shine as much and there are still some who fear social gatherings and socialization, I think the Scandinavian countries have some pretty great cultural philosophies that we could all benefit from.
Dry January – Yea or Nay??
Dry January is a movement that encourages people to abstain from drinking alcohol for the month of January. It is often seen as a way to reset one's relationship with alcohol after the excesses of the holiday season and to improve one's health and well-being.
Thriving In Our Winter of Discontent
Thriving In Our Winter of Discontent - As social distancing protocols continue after the weirdest holiday season of the century so far, many people are struggling with not being able to celebrate with their loved ones around the table. We crave the familiar and nostalgia becomes particularly strong when the twinkle lights go up.
Hibiscus – Not Just A Beautiful Flower
Ever Thought You Might Drink Your Garden?
Ever heard of the hibiscus flower? Have you ever thought about eating it or drinking it as a tea? I have been able to travel south where these flowers bloom daily and man do they smell beautiful! I hadn’t heard of eating or drinking them to improve my health until I was in Mexico a few years ago and had hibiscus tea.
Ginger - The Root That Can Do It All
Are You Ready For The Holiday Food?
One Month and Counting…
It happened. In fact, it happens every year on this weekend. I turn one year older and the next day, the Christmas decorations appear, and the holiday season begins.
Is Your Tongue Telling You Something?
Cracks or Red or Pink or White
Have you ever looked at your tongue? I mean really looked and inspected it? I have discovered over the past few years that your tongue can tell you a lot about your health. The mouth is the entrance point for many things; the air you breathe, the food you eat and lots of little bacteria and microbes. These are all important for our health and by looking in your mouth and inspecting your tongue you can learn some important things your body might be trying to tell you.
A Thanksgiving Tribute
What should I eat?
As I sit here and write this blog, I am reflecting on all that I have to be thankful for. Today is Canada’s Thanksgiving. A day we spend with family and friends and give thanks for all that we have, all the opportunity, all our possessions, and all our blessings. Along with all, we have let’s give thanks for our food. Most days we take food for granted. It just seems to show up in the grocery store for us to purchase. Have you ever given thought to how incredible it is that we can walk into a grocery store at any time of the year, almost any time of the day and find fresh produce? Baked bread? A cornucopia of deliciousness?
Does anyone eat together as a family anymore??
Come And Get It!!
When was the last time you and your family sat down to eat a meal together? Is it only for special occasions like Thanksgiving and Christmas that more effort is made to get everyone to sit together and eat as a family? Today’s society has families running from activity to activity making it hard to round up the troops for a meal, especially dinnertime. Even the family TV sitcoms from the past had families sitting around the table sharing a meal. It was expected that each family member make it a priority to reserve that time for family.
New Year - New Food
When Did You Last Try a New Food?
It’s the new year, we’re all resolving to get healthy and try to make this the year that we change our ways and hit our goals. So, my question to you is this, when’s the last time you tried a new food? I know, I know, you have your routine, you have your way of doing things, you are doing what works for you but, how’s that working out? I believe the definition of insanity goes some thing like doing the same thing and expecting different results.
Did You Resolve to the Same Resolution Again this Year?
New Years Accountability
by Penny DeJager and Megan Barefoot
It’s two weeks into 2019 and it’s time to check in and see if you are still following your resolution. I had one friend resolve to a “dry January” and has slipped up already. This friend didn’t just slip up, they have given up! Another friend was going cold turkey on sugar. They lasted ten days and gave in to half a chocolate bar to deal with the withdrawal headaches. Big goals can mean Big results but they might also need Big support!
Thank You - From No Shoes Nutrition
Anyone who has tried it knows that starting a business is no easy feat. There are SO many more things to think about than I was ever aware of starting No Shoes Nutrition. I have lucked into meeting some very knowledgeable people who have mentored me along the way and I have had the support of my amazing husband who has been there to help me figure things out. My little pet project of starting my own nutrition business has been one of the most life changing endeavors in my career and in my adult life.
Holiday Stress - Is it Adrenal Fatigue?
Are you stressed, tired and feeling like you just can’t get out of bed in the morning? Do you have an afternoon energy low that can stop you in your tracks? Well, there could be a reason for these symptoms if you are not sleeping well and experiencing high levels of stress in your life.
Are Your Gifts Sustainable this Season?
The Holidays are getting closer and gift buying and giving is in full swing! If you’re like me you probably put a lot of thought into what you are buying for the special people in your life. This week Penny has a think about one more gift giving topic. Are the gifts you give helping or hindering the environment?
Hungover? Here’s some Natural Nutrition to Help!
Did you over-indulge?
It was a great weekend for me. I was celebrating a BIG milestone with friends and family we ate lots, we laughed lots and there were those of us that drank too much. I realized the holidays are on the way and this might happen a little more often for some in the weeks to come. So how can I help you recover faster?
Blog Post Archive
- November 2024
- October 2024
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September 2024
- Sep. 30, 2024 A Seasonal Fall Harvest Guide: Eating with the Seasons
- Sep. 23, 2024 Optimizing Cognition, Sleep, and Stress Through Nutrition: A Holistic Approach
- Sep. 9, 2024 Snack Smart: Power Up Your Kids with Nutrient-Packed After-School Fuel
- Sep. 2, 2024 Back to school: The Epic Lunch Struggles Continue!
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August 2024
- Aug. 26, 2024 Fall Back Into Health: 10 Effortless Resets to Reclaim Your Wellness
- Aug. 19, 2024 Understanding Parasite Symptoms: A Holistic Approach and the Reality in North America
- Aug. 5, 2024 Understanding Gut Health: The Key to Overall Wellness
- Aug. 5, 2024 Is a Plant-Based Diet Right for Everyone? Exploring the Benefits of Including Animal Foods
- July 2024
- June 2024
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May 2024
- May 27, 2024 The Power of Mindful Eating: How Enjoying Meals Without Distractions Benefits Mental and Gut Health
- May 20, 2024 Mental Wellness Awareness: Eating for Anxiety
- May 13, 2024 Mindful Eating: Are you Ready to Savor the Flavor of Every Bite?
- May 6, 2024 Overcoming Bloating and Discomfort: Tips for Getting Started
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April 2024
- Apr. 29, 2024 The Power of Anti-Inflammatory Eating: A Guide to Boosting Health and Vitality
- Apr. 22, 2024 Nourish Your Gut with Herbal Tea: Discover the Health Benefits and Top Blends
- Apr. 15, 2024 Time to Spring Clean! Can you do it Toxin Free?
- Apr. 8, 2024 Embracing Spring: Seasonal Eating for Vibrant Gut Health
- Apr. 1, 2024 The Power of Detoxifying Foods: Nourishing Your Body for Optimal Health
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March 2024
- Mar. 25, 2024 Embracing Inclusion Diets: A Shift from Restriction to Abundance
- Mar. 18, 2024 Harnessing the Power of Probiotics and Prebiotics for Gut Health
- Mar. 11, 2024 Exploring the Gut-Lymph Connection: Understanding the Link Between Gut Health and Lymphatic System
- Mar. 4, 2024 Heart-Healthy and Simple Fitness Tips for Beginners
- February 2024
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January 2024
- Jan. 22, 2024 Are you Hungry or Dehydrated? Here are your Winter Hydration Tips!
- Jan. 15, 2024 Winter Wellness: Our Favorite Nutrient-Rich Recipe
- Jan. 8, 2024 Nourishing Resolutions: 2024 Here We Come!!
- December 2023
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November 2023
- Nov. 27, 2023 Unlocking the Cortisol Puzzle: How Chronic Stress Leads to Weight Gain
- Nov. 20, 2023 Gut Health and Giggles: The Importance of Spice in your Life (and your Meals!)
- Nov. 13, 2023 Spreading Kindness Through Holistic Nutrition
- Nov. 6, 2023 Trying to Stay Low Carb? Low on Energy? Here's Why!
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October 2023
- Oct. 30, 2023 Still Scared of Fat? Here's Why you Need it for Stress!
- Oct. 23, 2023 Better For You Than Antacids: Managing an Underactive Stomach Naturally with DGL
- Oct. 16, 2023 How Glutamine Can Help Curb Cravings: A Natural Solution
- Oct. 9, 2023 What Are Your Cravings Telling You?
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August 2023
- Aug. 7, 2023 Hosting the Perfect Healthy Summer BBQ
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July 2023
- Jul. 31, 2023 Unraveling the Beef: Debunking Meat Myths and Separating Fact from Fiction
- Jul. 24, 2023 Fueling Your Summer Road Trip
- Jul. 17, 2023 Mindful Eating for Optimal Digestion
- Jul. 10, 2023 Camp Food Conundrum - Can I Eat Healthy While Camping?
- May 2023
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April 2023
- Apr. 10, 2023 Antioxidant April – The Power of Phytonutrients
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March 2023
- Mar. 6, 2023 Cholesterol – The Good, The Bad, The Awesome?
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February 2023
- Feb. 27, 2023 Do You Eat Away the Winter Blues?
- Feb. 20, 2023 How to Beat the Winter Blues - Recipe Included!
- Feb. 13, 2023 Feel Good February
- Feb. 6, 2023 February Is About Love - What About Self-Love Through Nutrition?
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January 2023
- Jan. 30, 2023 Is it Time To Make a Change? Read This First!
- Jan. 23, 2023 Jumpstart January with a Resolution - Do Resolutions Work?
- Jan. 16, 2023 Dry January – Yea or Nay??
- Jan. 9, 2023 It's January Let's Jump Into Movement
- Jan. 2, 2023 New Year - Resolution or Jumpstart?
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October 2022
- Oct. 10, 2022 Hating Your Current Diet? - Don't Miss This!!
- Oct. 3, 2022 Do You Love the Newest Diet Craze? - Read This!!
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September 2022
- Sep. 26, 2022 Here we Grow Again!!
- Sep. 19, 2022 What is Stress Doing to You?
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February 2022
- Feb. 28, 2022 How Do I get My Kids to Eat Healthier?
- Feb. 22, 2022 February Feelings - How Far Have You Come?
- Feb. 14, 2022 From Our Hearts to yours: Happy Valentine’s Day
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November 2021
- Nov. 22, 2021 Eating Fresh and Local: Modern Hunter-Gathering
- Nov. 15, 2021 The Challenge to Staying Healthy
- Nov. 8, 2021 Are You Making Good Choices?
- Nov. 1, 2021 Should We Change Our Diet With The Seasons?
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May 2021
- May 31, 2021 How to Get your Groove back:
- May 24, 2021 The Leaky Gut Solution - Part Two
- May 17, 2021 Are Your Guts Leaky? Let's Find Out Why!
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March 2021
- Mar. 16, 2021 Tips to Spring Clean Your Body!
- Mar. 1, 2021 How DUMB are your GOALS?
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January 2021
- Jan. 11, 2021 Thriving In Our Winter of Discontent
- Jan. 4, 2021 Reset with Results – Start the New Year Better
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November 2020
- Nov. 30, 2020 Entrepreneurial Energy – How to Generate More!
- Nov. 23, 2020 A New Era – No Shoes is Expanding Again
- September 2020
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August 2020
- Aug. 17, 2020 Motivation – Where oh Where Have You Gone?
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July 2020
- Jul. 27, 2020 Transit Time Talk - Are you Pooping Enough?
- Jul. 20, 2020 Keto - The Weight Loss Wonder
- Jul. 16, 2020 Furious and Frustrate? How to eat for Calm?
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April 2020
- Apr. 27, 2020 Candida Cleansing In a Crisis
- Apr. 20, 2020 Am I Crazy? Candida Cleansing While Quarantined
- Apr. 13, 2020 COVID Is Here! Immune Support Part Two
- Apr. 6, 2020 COVID is Here! Is your Immune System Ready?
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March 2020
- Mar. 31, 2020 COVID 19, Self-Isolation, Quarantine – How Are You Coping?
- Mar. 17, 2020 Your Kids are Home – What do you feed them?
- Mar. 2, 2020 Are you Struggling to Maintain Weight Loss? Here's Why!
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February 2020
- Feb. 24, 2020 Want to Live Longer? Specific Foods to Add as You Age.
- Feb. 18, 2020 Want to Live Longer? Here's What You Need!
- Feb. 10, 2020 Prebiotic vs. Probiotics – Do I need to buy both?
- Feb. 3, 2020 Thirsty? Why not try a Switchel?
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January 2020
- Jan. 27, 2020 Can you see it? Where will you be NEXT January?
- Jan. 13, 2020 No Shoes Nutrition & Practical Nutrition In 2020
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December 2019
- Dec. 30, 2019 Happy New Year!!
- Dec. 16, 2019 Hibiscus – Not Just A Beautiful Flower
- Dec. 9, 2019 Are you Crazy for Keto?
- Dec. 2, 2019 Ginger - The Root That Can Do It All
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November 2019
- Nov. 25, 2019 Are You Ready For The Holiday Food?
- Nov. 18, 2019 Is Your Tongue Telling You Something?
- Nov. 12, 2019 Autophagy – To Eat Thy Self
- Nov. 4, 2019 The Sleep Review – Could I Keep Up?
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October 2019
- Oct. 23, 2019 The Challenge of Sleep – A Sleep Challenge
- Oct. 14, 2019 A Thanksgiving Tribute
- Oct. 7, 2019 From Tummy Trouble to Glorious Guts
- September 2019
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August 2019
- Aug. 26, 2019 It’s Back to School: Time to Make the Lunches
- Aug. 19, 2019 Sauerkraut: Real and Raw
- Aug. 14, 2019 Are you Drinking Too Much Coffee? Find out here!
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July 2019
- Jul. 29, 2019 Is today your day one?
- Jul. 22, 2019 What's Up With Dairy and Wheat?
- Jul. 15, 2019 Bugs in Your Belly?? Read this!
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June 2019
- Jun. 24, 2019 Candida, Here's What You Need To Know.
- Jun. 17, 2019 Are you Dealing With Inflammation?
- Jun. 10, 2019 Is Tracking Your Food A Good Idea?
- Jun. 4, 2019 Ready to get Healthy? Don't know where to start?
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May 2019
- May 27, 2019 Can this Root Rid You of Stress Effects?
- May 20, 2019 Are you Addicted to Sugar? Find Out Today!
- May 13, 2019 Ready to Feel Renewed? More Energy For All!!
- May 6, 2019 Stressed? Adrenal Fatigue Continued...
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April 2019
- Apr. 29, 2019 Are You Tired? Wanna Know Why?
- Apr. 23, 2019 The Sweet Truth about Honey
- Apr. 15, 2019 Alleviate Your Allergies
- Apr. 8, 2019 Muscle Mania!
- Apr. 1, 2019 Sunshine or Bust!
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March 2019
- Mar. 25, 2019 Are you Craving Movement?
- Mar. 18, 2019 Are you Shopping Healthy?
- Mar. 11, 2019 Summer is COMING!! Are you READY??
- Mar. 4, 2019 Does anyone eat together as a family anymore??
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February 2019
- Feb. 25, 2019 The Highs and Lows of Cholesterol – What you should know!
- Feb. 11, 2019 Foods that Can Make You Go Hmmm….
- Feb. 4, 2019 Have You Fallen Off the Wagon??
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January 2019
- Jan. 28, 2019 Healthy Swaps
- Jan. 21, 2019 New Year - New Food
- Jan. 14, 2019 Did You Resolve to the Same Resolution Again this Year?
- Jan. 7, 2019 Thank You - From No Shoes Nutrition
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December 2018
- Dec. 17, 2018 Holiday Stress - Is it Adrenal Fatigue?
- Dec. 10, 2018 Are Your Gifts Sustainable this Season?
- Dec. 3, 2018 Do You Work Shifts? Try These Nutrition Tips!
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November 2018
- Nov. 26, 2018 Hungover? Here’s some Natural Nutrition to Help!
- Nov. 19, 2018 Having Trouble Sleeping? Here's Some Foods To Help!
- Nov. 12, 2018 An Addition to the No Shoes Team
- Nov. 5, 2018 Could your Diet be Making you Stink?
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October 2018
- Oct. 29, 2018 Feel your Feelings to End Emotional Eating
- Oct. 22, 2018 Are you Magnesium Deficient?
- Oct. 15, 2018 How Many Carbs Do I Need?
- Oct. 8, 2018 Are you Allergic or Intolerant?
- Oct. 1, 2018 The Myth of "Fresh" Food
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September 2018
- Sep. 24, 2018 Are you Getting your Gut Bugs?
- Sep. 17, 2018 Phyto whats? In Where? And Why?
- Sep. 10, 2018 Tis The Season!!
- Sep. 3, 2018 Is Your Blood Pressure Rising??
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August 2018
- Aug. 20, 2018 Can Drinking Tea Make you Healthier?
- Aug. 13, 2018 Is Too Much Stress Making You Tired, Hungry and Fat?
- Aug. 6, 2018 The Art of Oil Pulling
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July 2018
- Jul. 30, 2018 Do You Have An "itis"?
- Jul. 23, 2018 12 Steps to Better Health - Start TODAY!!
- Jul. 16, 2018 What's Your Why?
- Jul. 9, 2018 Eat Yeast? Are you Serious?
- Jul. 2, 2018 How Are You Spending Your Calories?
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June 2018
- Jun. 25, 2018 Want More Energy? - 5 Nutrients You Can Add Today!!
- Jun. 18, 2018 Fiber - A BIG BAD F-word!!
- Jun. 11, 2018 Protein and Weight Loss - What you need to Know!
- Jun. 4, 2018 How to Make your DREAM come True!
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May 2018
- May 28, 2018 Bone Broth - Is it worth all the hype?
- May 14, 2018 Love Your Guts - Eat Fermented Foods!
- May 7, 2018 Traditional Diets
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April 2018
- Apr. 30, 2018 Fasting, Is it for You?
- Apr. 23, 2018 Deconstructing Cravings
- Apr. 16, 2018 The Great Vitamin D Debate!!
- Apr. 9, 2018 The Incredible Kale!!
- Apr. 2, 2018 Could it be Adrenal Fatigue?
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March 2018
- Mar. 26, 2018 Can Mindful Eating Change your Health?
- Mar. 19, 2018 Eat Veggies - Kill the Cravings
- Mar. 12, 2018 Seven Ways to Boost Your Brain Power
- Mar. 5, 2018 The Importance of Goals and Having a Vision for Transformation
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February 2018
- Feb. 26, 2018 How to Avoid Exercise Injuries
- Feb. 19, 2018 Exercise and Metabolism
- Feb. 12, 2018 The Benefits of Exercise
- Feb. 5, 2018 Exercise Tips for Busy People
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January 2018
- Jan. 29, 2018 Water
- Jan. 22, 2018 Resolution Check In
- Jan. 15, 2018 Juicing - What's to know?
- Jan. 8, 2018 Cleanses and Detoxes
- Jan. 1, 2018 January 1st - Happy New Year!!
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December 2017
- Dec. 31, 2017 Day Thirty-One - Holiday Health Challenge
- Dec. 30, 2017 Day Thirty - Holiday Health Challenge
- Dec. 30, 2017 Day Twenty-Nine - Holiday Health Challenge
- Dec. 28, 2017 Day Twenty-Eight - Holiday Health Challenge
- Dec. 27, 2017 Day Twenty-Seven - Holiday Health Challenge
- Dec. 26, 2017 Day Twenty-Six - Holiday Health Challenge
- Dec. 25, 2017 Day Twenty-Five - Holiday Health Challenge
- Dec. 24, 2017 Day Twenty-Four - Holiday Health Challenge
- Dec. 23, 2017 Day Twenty-Three - Holiday Health Challenge
- Dec. 22, 2017 Day Twenty-Two - Holiday Health Challenge
- Dec. 21, 2017 Day Twenty-One - Holiday Health Challenge
- Dec. 20, 2017 Day Twenty - Holiday Health Challenge
- Dec. 19, 2017 Day Nineteen - Holiday Health Challenge
- Dec. 18, 2017 Day Eighteen - Holiday Health Challenge
- Dec. 17, 2017 Day Seventeen - Holiday Health Challenge
- Dec. 16, 2017 Day Sixteen - Holiday Health Challenge
- Dec. 15, 2017 Day Fifteen - Holiday Health Challenge
- Dec. 14, 2017 Day Fourteen - Holiday Health Challenge
- Dec. 13, 2017 Day Thirteen - Holiday Health Challenge
- Dec. 12, 2017 Day Twelve - Holiday Health Challenge
- Dec. 11, 2017 Day Eleven - Holiday Health Challenge
- Dec. 10, 2017 Day Ten - Holiday Health Challenge
- Dec. 9, 2017 Day Nine - Holiday Health Challenge
- Dec. 8, 2017 Day Eight - Holiday Health Challenge
- Dec. 7, 2017 Day Seven - Holiday Health Challenge
- Dec. 6, 2017 Day Six - Holiday Health Challenge
- Dec. 5, 2017 Day Five - Holiday Health Challenge
- Dec. 4, 2017 Day Four - Holiday Health Challenge
- Dec. 3, 2017 Day Three - Holiday Health Challenge
- Dec. 2, 2017 Day Two - Holiday Health Challenge
- Dec. 1, 2017 Day One - Holiday Health Challenge
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November 2017
- Nov. 27, 2017 What's all the Hype about Pumpkin Spice
- Nov. 22, 2017 Holiday Health Challenge - Introduction
- Nov. 13, 2017 The Benefits of Raw Chocolate
- Nov. 6, 2017 Christmas Healthy Gift Guide
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October 2017
- Oct. 30, 2017 Why is Everyone Eating Avocados?
- Oct. 24, 2017 Should I Be Buying Organic?
- Oct. 17, 2017 Welcome to My New Website!