Are You Drinking Enough Water? How Much You Need & How To Know if You Need More

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We’ve all heard the classic rule — “Drink 8 glasses of water per day” — But is that a one size fits all recommendation?  The short answer is no.  Everyone’s body is different, and depending on our diet and activity level, we all need different amounts of water to keep our body functioning at it’s best.

So how much water do you really need?

Think about how much water we use and lose in one day through breathing, perspiration, urination, and bowel movements.  Because we use and lose all of this water during the day, it’s important to replenish our body’s water supply.  The Institute of Medicine suggests that men need about 13 cups (3 liters) of water a day, while women need about 9 cups (2.2 liters) of water a day.

So how can you know if you’re getting enough water?  Below are 5 signs that your body may be craving more. Continue reading “Are You Drinking Enough Water? How Much You Need & How To Know if You Need More”

Ten Habits of Highly Successful People – Make These a Habit Now!

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You know that friend that seems to have everything together?  The one who tackles life head on and seems to have it all figured out?  From the outside it may seem like everything just “goes their way,” but in reality none of that comes by accident and there are no superpowers involved.  The only thing keeping you from being like that friend – is yourself!  Our success is built upon our habits, and the key to mastering your life begins with life planning and setting the right habits for yourself.  So on that note, here are some tips to get you started on forming the best habits to aid you in your journey to success!
Continue reading “Ten Habits of Highly Successful People – Make These a Habit Now!”

Positive Mind, Positive Life – The Health Benefits of Positive Thinking


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Quick question – You’re driving down the highway when suddenly the driver in front of you slams on the brakes.  In response to this surprise, you abruptly swerve off the road and narrowly miss the guard rail.  What is your response in this situation; Do you immediately want to jump out of your vehicle and let the driver know how lousy his/her driving is?  Or do you immediately feel thankful that you were able to miss the guardrail and no one was injured?  If your response is more like the first option, this article is for you!

In this post, I will discuss how important it is to change our negative thoughts (I’m gonna give that lousy driver a piece of my mind!) into positive thoughts (Wow, I’m so glad I avoided that guardrail and no one got hurt!).  I will also discuss some of the health benefits related to positive thinking and provide some tips that you can use to program your mind into defaulting to positive thoughts rather than negative thoughts over time!  Continue reading “Positive Mind, Positive Life – The Health Benefits of Positive Thinking”

How To Stay Motivated And Reach Your Goals – 10 Helpful Tips!

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Motivation is something that we constantly have to work at.  Like a bonfire that constantly needs kindling, we have to put in some work to keep our motivational flame burning!

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The key to reaching any goal is to remember that success takes a lot of hard work. But if you stay motivated and persistent, you can really achieve almost anything!

Whether your motivation is directed towards doing well in school, moving up in a career, losing weight, or building a more meaningful relationship with your family, the tips below will help to make sure you stay as motivated as possible and reach whatever goal it is that you seek!  Continue reading “How To Stay Motivated And Reach Your Goals – 10 Helpful Tips!”

How To Read and Understand Nutrition Fact Labels

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I’ve always been conscious about what I eat, but about ten years ago I really started to focus on understanding nutrition.  Over the years, I’ve noticed that many people eat foods without knowing much about ingredients or where they come from.  For instance, do you really know what the difference is between saturated fat and unsaturated fat?  What does trans fat mean and why are we told not to eat it? Well kudos to you if you are reading this, because that means that you’re interested in understanding food labels more clearly!  In an effort to make it a bit easier and understandable, I’ve compiled some information that I hope you will find helpful.

Below I discuss how to read and understand the most obvious wording on the label – the “Nutrition Facts” section.  I also focus on seven categories that are very important to understand when reading a food label; sugar, carbohydrates, fat, cholesterol, sodium, protein, and fiber. Continue reading “How To Read and Understand Nutrition Fact Labels”

What Am I Doing With My Life? Five Essential Elements to Finding Your Purpose!

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Okay, so maybe the title is a bit dramatic. But it got your attention, right?

Yesterday, as I was listening to a close friend question whether or not she is choosing the right career, it got me thinking about how common this question is for many people. This reminded me of when I was first faced with the age old questions of life; What am I doing here? Do I have a purpose? And if so, how do I find it?                                                   Continue reading “What Am I Doing With My Life? Five Essential Elements to Finding Your Purpose!”

Quick, Easy, Delicious (and Healthy!) Protein Pancakes


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More and more people are making the switch to vegetarianism these days, and if you are like me, you are constantly searching out quick and easy ways to get a protein rich meal. Protein has so many uses in our bodies, as it is an important building block for bones,  muscles, tissues, and healing abilities. It is really an essential component for many biological processes, so vegetarian or not, it is important for us to ensure that we are giving our bodies what it needs to function efficiently!

A few years ago I was in the mood for something sweet after my workout, so instead of my go-to protein smoothie, I decided to try and make some healthy pancakes. Luckily it was a success, and I make them all of the time now! Continue reading “Quick, Easy, Delicious (and Healthy!) Protein Pancakes”

5 Essential Foods That You Probably Aren’t Eating Enough Of!

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Consistently eating healthy is sometimes a hard thing to accomplish, but it’s really about finding the right balance for your body.

I have always been mindful of what I put into my body, but a couple of years ago I became a little too obsessed I would say. I already avoided processed foods, but I decided to take it one step further and cut out all meat, dairy, gluten, and sugar from my diet. Now, I am not sure how many of you have done this (or maybe currently are) but you will realize that literally everything has at least one of those items in it! After months of limiting these foods, I came to realize that moderation is really the key to leading a healthy lifestyle while also being able to indulge from time to time. As my studies in molecular biology have taught me, there are so many things that can affect our cells, and the key is to always make sure that we provide our bodies with the proper nutrients that it needs to function at it’s best.

So on that note, I decided to share 5 foods that I believe we should all be eating frequently! Of course, if you have allergies or dietary issues with these foods you will have to look to other options.  Continue reading “5 Essential Foods That You Probably Aren’t Eating Enough Of!”