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How to Take the Stress Out of Training for a 10K


A 10K—the equivalent of 6.2 miles—is a popular race length for intermediate-level runners as well as beginners who want to challenge themselves and more experienced runners who want to take part in a faster-paced race than a typical marathon. No matter which group you fall into, the key to success—and less stress—is having a good 10k training plan.

Here is how you can take the stress out of training for a 10k so you can enjoy the entire experience.

Give Yourself Plenty of Time

The worst thing you can do when training for a 10k is not give yourself enough time to prepare. It typically takes people eight to 10 weeks to properly train for a race of this length depending on their starting fitness level. To ensure you have enough time to train, pick a race date that is at least 10 weeks in the future. To be safe, you may want to choose one that is three months or more in the future to account for any injuries or other unforeseen circumstances.

Know Your Goals

If you have clear goals in mind, you can create a 10k training plan that helps you hit small milestones on the way to your goal instead of stressing about the entire race and whether or not you’ll be prepared. For example, if your goal is to run the race in under an hour (an average time for an adult to run a 10k), you can set mini goals throughout your training period to incrementally take time off your runs. If, however, your goal is just to participate with no real time in mind, your plan can be more laid back and focus more on staying free of injuries and enjoying the process.

Schedule Your Runs

You can’t expect to carve time out of each day to go on your runs without planning in advance. At the beginning of your training plan, decide when you’ll go on easier, shorter runs of 30 minutes or less and when to go on extended runs to boost your endurance. For example, you may decide to do easier runs in the morning for work and plan one or two extended runs on the weekend.

Have a Recovery Plan

If you train too hard without plans for rest and recovery, you risk injury and stressing your system. Make sure to build in rest days as well as rejuvenating activities like yoga, Pilates, and walking to maintain flexibility and give yourself a break.

Considering Joining a Runner’s Club

Training for a 10k is easier and less stressful if you have the right help. Consider joining an online runner’s club that offers coaching, nutrition advice, and 10k training plans tailored to your unique goals and fitness level. Not only will you have a place to go with questions, but you’ll also get valuable support from experts and other runners on the same journey as you.

The Right 10k Training Plan for You

Ready to take on your next running challenge with a 10k? Make sure you have a plan in place to reach your goals and consider joining an online runner’s club to increase your chances of success.

Why Physician Recruiters are Essential in US Healthcare


Physicians are vital to the community and the healthcare sector as we would not be able to function without them. It can be difficult to get a job in that sector and there is a current shortage which creates further stress. However, recruiters can fix these problems. In this guide, we explore why physician recruiters are essential in US healthcare.

Recruiting Skills and Networks

Every company or job sector specializes in something, and that is what makes them stand out or be unique. Physician recruiters have honed skills in sourcing, screening, assessing, pitching to, and negotiating with physician candidates. Another skill they have is extensive professional networks to tap for finding candidates, the more connections mean more of a chance for opportunities that you would not normally be presented with. They make sure that brilliant and highly skilled doctors are assigned to the most critical positions in addition to just filling open positions. By putting the right people in the right places, a physician recruiter can play a role in improving patients outcomes.

Shortage of Physicians  

There is a shortage of physicians in many specialties and locations across the US and this is detrimental to the healthcare sector. The recruiters help connect healthcare organizations with qualified physicians to fill these gaps and meet patient needs, as the recruiters help both the employers and potential employees look out for both of their interests.

Competitive Hiring Market

There is high competition among healthcare organizations to attract and hire top physician talent as they want the best, the recruiters can line up both interests and specific talents to help organize this. The recruiters have specialized expertise in physician recruitment to help organizations find, attract, and hire candidates.

Complex Hiring Needs

Hiring physicians is complex due to licensing, credentialing, compensation negotiations, and other factors which can make it a long and difficult process when employers are hiring as it is time-consuming. To reduce the workload, the recruiters manage this complexity on behalf of healthcare organizations which speeds up the process and helps fix the shortage of physicians.

Knowledge of Trends

Like with everything, there are trends that people will research to stay up to date and it is the same with recruiters, there are trends within the job market. Recruiters closely follow trends impacting physician supply and demand and this allows them to anticipate hiring needs and talent availability.

Retention Support

Physician turnover is costly for healthcare organizations as hiring is an expensive process and time-consuming as the new start is starting from the beginning and needs to be trained and feel comfortable in the new workplace. To prevent further healthcare workers from leaving new jobs, the recruiters help set realistic expectations that lead to better retention. A part that is often forgotten about with recruiters is that they do help both sides find the perfect fit as well as prepare them and let the future employee know all the details, so they are happy.


Physician recruiters are indispensable for overcoming the workforce challenges healthcare organizations face and ensuring access to high-quality medical care across the country. Their specialized expertise and services enable effective physician recruitment and retention.

Points To Keep In Mind When Choosing A Dentist For Your Family


Finding a dental clinic Toorak for your family may not be an easy task. After all, everyone wishes to hire the best dentist in town to take care of the dental health of their family. Dental clinics, these days, have different areas of specialisation, and their services cost differently. Choosing the most appropriate one may be difficult. However, if you keep a few things in mind, you will be able to make the right decision for your loved ones.

Keep these points in mind to hire the best dentist for your family:

Dentist: – Ask Your Friends and Family

One of the best ways to find a good dentist is by asking people you know for recommendations. Being recommended to a dentist can also work in your favour if you’re looking to receive a specific type of dental service because your dentist may be more inclined to give you that service if they know a patient recommended you. In addition to asking friends and family, co-workers who have been going to the dentist for years can offer great insight as well.

– Consider the distance of the clinic from your home to reach there quickly in case of an emergency

Another important factor is the location of the clinic. If it’s too far away, you may not be able to make routine visits as often due to your schedule or commute time. Also, this means your dental health could eventually worsen if you can’t get treatment right away when needed. Therefore, it’s best to find a clinic that’s close to you, where it’s easy to schedule appointments and get the treatment done.

– Check if the dental office have arrangements for most common dental procedures

Some dentists provide services for all types of dental issues in addition to cosmetic dentistry treatments. If you want your dentist to treat your dental problems and at the same time work on improving your smile, you must choose a clinic that offers general dentistry and cosmetic dentistry services.

Also, before you finalise a dental clinic for yourself, it’s best to research the area they are located in. At times you may not have access to a local dentist or will have to travel to another location to find a good dentist. It is essential to consider the distance you will have to travel for dental services, as the far your dentist is located, the less likely you are to visit it for your routine check-ups.

– Choose a clinic that attends you during weekends or after working hours.

If you’re looking for a dentist that offers emergency services, find out if they have any on-call dentists or doctors who do house calls so you can get treated right away in case of an emergency rather than having to wait until the office opens again to receive help.

Dentists who don’t have emergency services may not treat patients during off-hours, such as weekends and holidays. However, if you need dental work done after business hours, this is something you’ll want to keep in mind.

Bottom Line

If you have dental insurance or are willing to use your own money, check the dentists’ credentials who work there. Make sure you hire a licensed and vetted by an accredited organisation.

Why Many Dentists Are Going Into Cosmetic Dentistry?


Cosmetic Dentistry is the art and science of using dental procedures to enhance the appearance of teeth and oral structures, potentially improving a patient’s smile and self-confidence.

A cosmetic dentist is a dental care provider specializing in the aesthetics of teeth and oral health. There are many treatments that cosmetic dentists perform. Some of the most common treatments include teeth whitening, dental veneers, and dental implants.

Cosmetic Dentistry

There are several reasons why many dentists are moving into cosmetic dentistry. The first reason is that there is money to be made. Cosmetic dentistry is an area where if you do it right, you will get paid for doing it. Second, cosmetic dentistry technology has dramatically improved over the years, making it easier for both the dentist and the patient. Third, more insurance plans cover dental implants than ever before.

Advances in dental technology make it easy for dentists to perform more complex procedures than ever before. This has given people more options when it comes to their smiles. In addition, social media platforms like Instagram and Snapchat have put a premium on physical appearance. People are judged based on their looks every day, becoming more conscious about how they look. This is an age of instant gratification; nobody wants to wait for years before seeing the results. Cosmetic dentistry procedures can immediately change your appearance, which is why people are turning toward them in droves.

The number of young people getting braces is also on the rise. This could be another reason for the increase in its procedures. The popularity of braces has made people more comfortable with the idea of changing their appearance through dental procedures.

Whatever the reasons, it’s clear that cosmetic dentistry is on the rise. If you want to fix your smile, don’t wait. The sooner you see a cosmetic dentist, the sooner you can start enjoying your new smile. With dental technology moving at such a rapid pace, you will be able to get the smile of your dreams in no time!

Selecting your go-to dentist can be seamless with a little insight. Whether you are searching for a general, cosmetic, or restorative dentist, these tips can help you find the right partner, such as NI Dentistry.

What special education does a dentist need to complete to perform cosmetic dentistry treatments?

A dentist who wants to specialize in cosmetic dentistry must complete an additional two years of schooling after completing dental school. They will learn about all the latest techniques and procedures for improving teeth aesthetics during this time. In addition, they will learn how to properly assess a patient’s smile and recommend the best course of treatment. As with any type of specialization, cosmetic dentistry requires a great deal of knowledge and experience. That’s why it’s important to see a certified dentist in your area if you’re looking for quality care.

A lack of certification may mean that they don’t have the proper training, experience, or education. Before making an appointment, ask the office if your prospective dentist has completed formal training in cosmetic dentistry procedures. If they have, you can ensure that your smile will receive the quality care it deserves.

9 Self-Care Activities for Travel Nurses


Nurses: Just because you’re travelling, it doesn’t mean you’re on vacation. You still need to pack your slip-resistant shoes for nursing shifts and ensure you’re paying proper attention to your personal health and well-being. And while this sort of care doesn’t have to be complex, it does involve dividing your efforts evenly between different areas of the self!

You’ll want to frequently reassess the state of your physical, mental, emotional, spiritual, personal and professional health. As a travel nurse in particular, however, you’ll likely find yourself in need of self-care activities more often and more heavily than others. So, consider the following!


Adequate Sleep

Our sleep is often lost or sacrificed in the process of meeting the demands of a stressful job, lifestyle, environment, or all of the above. On top of this, the additional stimulants of travel and new environments (potentially even new time zones!) can have you losing or straight-up sacrificing the little sleep that you otherwise may have managed to get. Other aspects that can affect your ability to achieve a good night’s sleep can include caffeine, alcohol, medications, lighting, anxiety, pain and more. Identifying what aspects specifically are affecting YOUR sleep, and taking the time to address them, is essential to your well-being. In turn, your mood, memory and mental processes will all improve as well. And while it may be tricky sometimes to pinpoint exactly what factor is causing you to lose sleep, it’s an issue that often presents itself in an obvious way, which allows you to begin dealing with it early on!

Healthy Diet and Extra Hydration

It’s no secret that limiting your intake of processed foods and increasing your intake of whole and natural foods will serve to improve your well-being and sustain your health and energy levels during long and strenuous shifts. This is well-known and commonly prescribed by nurses themselves to their colleagues and patients alike. When travelling, however, it becomes increasingly imperative for nurses to ensure their bodies are getting this nutrition (and frequently in the form of familiar foods) in order to keep their immunity and moods boosted, bodies strong and bowels regular. Along with this, it’s important to incorporate additional hydration during strenuous shifts and stressful times.

Take in the Travel

While you likely hold a strong passion for your role as a nurse, it’s important to not let it consume you. This is important for the overall health of nurses, of course, but the primary reason for putting a focus on this is that there are probably a million other things that you’d like to do! Don’t deprive yourself of the experience of exploring new worlds, trying new things or doing the things that you’d like to be doing. So nurses engaging in activities like this can boost your mood, stimulate your mind, improve your focus, energy and creativity and do wonders for your physical health. What’s more, they allow you to recenter yourself emotionally and remind you why you’ve chosen to pursue this amazing opportunity!

Digital Detox

We know by now that social media is a significant source of stress, anxiety and even depression. With enough of this (at the very least, the stress) riddled throughout your busy days already, why encourage more? The way that we tend to compare ourselves to what we see online can make it hard for some to avoid scrolling or spending more time and effort than they should get the perfect Instagram shot. As a working tourist in particular, though, it’s recommended that you take a break from it all and take in the new world around you. Embrace it as your new home as entirely as possible!


Don’t Sacrifice Being Social

We’ve established that you’re probably passionate about your career, but also that you’re interested in other things and should be making some time for them as well. Along with this, you’re in a new world that you should be letting yourself absorb. While it may seem like a busy enough schedule as is, there is one other area that demands a bit of focus and that’s your social side. Luckily, this is a self-care activity that is simple and super enjoyable! Just make sure you’re allowing yourself to take in the people around you and indulge in the ones who are truly worth your time and energy when you can, whether that be forever friends and family or new friends that you’ve made while on the move.

Compress, and Decompress

When you’re on your feet (which is probably almost always), compression socks are key. Compression socks for women good fit for nurses with long shifts and sore feet are essential and will make a major impact – not only on your well-being but your wardrobe, too! When you do get the chance to get off your feet, though, make sure you’re utilizing them to their full potential, even if you don’t feel like you need to. Simply taking the time to sit and decompress is a very practical and achievable intervention of self-care that you can do on a daily.

Get Ready to Go Out, Even If You Don’t Know Anyone

We tend to be much more willing to go out or go to work in a dishevelled state when we feel like there’s a chance we won’t run into anyone we know. But you never know who you’re going to meet, and you always want to leave a good impression, so why not put in a little extra effort? Whether it be a new pair of nice running shoes for weekend walks, new women’s scrub sets for your new job or a new hairstyle, there’s no effort too small!

Nurses – Stay Engaged

No matter how much you cater and continue to indulge in self-care activities, nothing is going to change if your primary source of stress isn’t being addressed. If this stress is your job (as it is for most), you may want to dedicate some time to deciding what you want from your career. From here, it becomes far easier to set appropriate goals and apply appropriate processes to achieve them instead of feeling lost or stuck in the landscape – or even your direct environment. When you’ve found yourself in a new world with your life up in the air as a travel nurse, this may be particularly beneficial.


Nurses- Approach Your Personality Type Appropriately

When it comes to self-care by nurses, there is no better start than getting to know yourself. After all, how are you supposed to care for a patient on such a personal level if you don’t know them very well? It’s highly encouraged to spend some time getting to know yourself and exploring your personality type, characteristics, and quirks to care for yourself appropriately!

Top 7 Immune-Boosting Smoothie Recipes


Feeling like flu is catching up with you? Is the immune system in need of a reboot? You’ve come to the right place! We’ve pulled together a collection of 7 of the most immune-boosting smoothies around.

And the best thing? There’s no need for the endless crunching of carrots or grazing on greens – these smoothies are packed with immune-boosting nutrients you can quickly and conveniently absorb in a delicious drink!

How do smoothies help to boost our immune system?

It depends on what they’re made of! The best smoothies to boost the immune system are low in sugar and packed with fresh fruits and veggies.

Some of the best immunity-boosting ingredients are dark leafy greens, berries, citrus fruits, and root veggies, all of which feature in Little West’s amazing Immunity Boosting Juice Kit. These are rich in antioxidants and vitamins A, C, E which help to supercharge your immune system and keep you feeling happy and healthy.

Plus, unlike juices, smoothies contain fiber! Fiber is great for our gut health and a healthy gut microbiome is essential for a strong immune system.

1.  Brilliant Berry Smoothie –


Berries (especially blueberries, blackberries and raspberries) are bursting with antioxidants, fiber, and other essential minerals. Studies show they may help to reduce inflammation, boost immunity and improve skin health. This immune-boosting smoothie is packed with berry goodness, banana, almond milk, and chia seeds for extra protein.


  • 1 cup frozen blueberries
  • 1 cup frozen berries of your choice – raspberries, strawberries, blackberries, or a mix
  • 1 tbsp chia seeds
  • 1 banana, chopped
  • ½ cup unsweetened almond milk


  • If you’re using fresh berries, freeze them the night before you plan to make the smoothie.
  • You can also soak the chia seeds in almond milk or water if you prefer a softer texture.
  • Place all ingredients and blend in the blender until the smoothie is thick, smooth, and pourable.
  • Sweeten to taste with agave nectar.
  • Enjoy some immune-boosting goodness!

2.  Get Up & Go Green Smoothie –


Inspired by Little West’s gorgeous green juice The Clover, the GetUp & Go Green Smoothie is packed with leafy greens, raw veggies, and lime. If you’re looking for smoothies to boost your immune system and an easy way to up those daily veggie portions, this one is for you.

Leafy greens like kale and spinach are huge sources of immune-boosting vitamins such as A, E, K, and B6 and minerals like iron, magnesium, and calcium. Don’t like eating your greens? Just drink ‘em instead!


  • ½ cup kale, washed and chopped, fibrous stalks removed
  • ½ cup spinach, washed and chopped
  • ½ cup celery, chopped
  • 1 pear, chopped
  • ½ cup coconut water
  • Juice of 1 lime


  • Place all ingredients and blend in the blender for 3-5 minutes, until the consistency is smooth and drinkable. Add more coconut water if needed.
  • Enjoy some lean, clean, green goodness!

3.  Citrus, Ginger & Turmeric Cold-Busting Smoothie –


If you start to feel a stuffy nose coming on or just want to make sure your body is primed to face germs and viruses, this is the immune-boosting smoothie for you. Inspired by this supercharged Sunrise Juice, it’s packed with the finest natural cold-busting ingredients.

Turmeric and Ginger been used in traditional medicine for their renowned antibacterial, antioxidant and anti-inflammatory qualities. Carrots are packed with vitamin A and add some sweetness, while citrus fruits add some delicious zing, as well as a whole lot of immune-boosting vitamin C.

Finally, it’s finished off with some hydrating coconut water and a pinch of black pepper to increase the bioavailability of all those amazing antioxidants.


  • 2 cups peeled citrus fruits of your choice
  • 1 raw carrot, peeled & chopped
  • ½ “ piece of ginger, peeled & chopped
  • ½ cup coconut water
  • ½ tsp ground turmeric
  • Pinch of black pepper
  • 1 cup ice


  • Place all the ingredients in the blender and blend until smooth.
  • Savor each zesty, spicy sip and feel recharged and replenished!

4.  Amazing Antioxidant Smoothie –

Amazing Antioxidant Smoothie

Antioxidants are plant compounds that can help to fight free radicals in our body,  reducing oxidative stress, protecting our cells, and warding off certain diseases. This immune-boosting smoothie combines fresh ingredients that are naturally packed with beneficial antioxidants.

Almonds and kale provide vitamin E, blueberries and grapes provide anthocyanins (the compound that gives the fruits their vibrant purple color) and carrots are a great source of vitamin A and beta-carotene. That’s a whole lot of immune-boosting nourishment in one delicious smoothie!


  • 1 cup almond milk
  • 1 cup kale, washed & chopped, fibrous stalks removed
  • ½ cup purple grapes
  • ½ cup frozen blueberries
  • ½ cup raw carrot, peeled & chopped


  • Place all the ingredients in the blender and blend until smooth.
  • Enjoy a fresh and filling smoothie and absorb all that antioxidant goodness!

5.  Magic Mango Smoothie –

Magic Mango Smoothie

Tropical, sweet, and juicy, mango is one of the most delicious fruits around. But did you know that it’s also a  great source of folate, vitamin C and A, protective antioxidants, and beta-carotene?

This immune-boosting smoothie is bursting with mango magic as well as those delicious herbal healers: ginger, turmeric, and cinnamon. Throw some carrots, banana, and orange juice in and you’ve got yourself an immune-boosting breakfast smoothie that’s bursting with essential nutrients.


  • ½ cup frozen mango pieces
  • 1 large carrot, peeled & chopped
  • ½ banana, peeled & chopped (can be fresh or frozen)
  • ¾ cup freshly squeezed orange juice
  • 1 tsp ground ginger
  • ½ tsp ground turmeric
  • ½ tsp ground cinnamon


  • Combine all ingredients in a blender and blend on high until smooth. Add more orange juice if needed.
  • Enjoy an immune-boosting breakfast of sunshiney goodness!

6.  Beautiful Beet Smoothie –

Beautiful Beet Smoothie

Taking a cue from Little West’s beet-tastic Go Big Juice, this smoothie is made with plenty of beautiful beets, as well as apples, blueberries, ginger, and kale. It has a sweet, earthy flavor, with just the right level of gingery kick!

Rich in antioxidants, fiber, and anti-inflammatory compounds, studies show that beets help to support better blood flow, reduce inflammation, and promote detoxification.


  • 1 cup raw beets, peeled & chopped
  • ½ apple, chopped
  • ½ cup frozen blueberries
  • ½ cup kale, peeled & chopped, fibrous stalks removed
  • ½ “ piece of ginger, peeled & grated
  • ½ cup water or coconut water


  • Place all ingredients in a blender and blend at a high speed until smooth and pourable. You can add more liquid if needed.
  • Enjoy a bright and beautiful immune-boosting smoothie!
  • Note that this delicious smoothie may cause your urine to turn pink or red. This is completely normal and nothing to worry about!

7.  Dreamy Detox Smoothie –

Dreamy Detox Smoothie

Greens, greens, wonderful greens! Packed with super-green goodness, this is a smoothie to boost your immune system, flush out toxins and make you feel hydrated and replenished. And don’t worry if you don’t like eating your greens – this immune-boosting smoothie delivers 2 tasty portions in a refreshing, citrusy smoothie!


  • 2 cups baby spinach
  • 2 cups greens of your choice – kale, chard, parsley, etc.
  • 2 sticks celery, chopped
  • ½ cup green apple, chopped
  • 1 cup frozen sliced banana
  • 1 tbsp fresh ginger, peeled & grated
  • ½ cup fresh lemon juice
  • ½ cup coconut water
  • 1 tsp spirulina powder (optional)


  • Place all ingredients in a blender and blend on high until smooth.
  • Sweeten with your preferred liquid sweetener if needed
  • Enjoy some clean, green nutrition!

To wrap up…

Smoothies are a fantastic and convenient way to up your fruit and veggie intake, get more essential nutrients and boost your immunity while you’re at it. These immune-boosting smoothies are packed with plant-powered ingredients that have been carefully selected for their healing, protecting, and detoxifying powers.

Be sure to check out Little West’s collection of Immunity Boosting Juicesfor even more delicious immune defense drink options!

11 Ways To Make Your New Year’s ‘Eat Better’ Resolutions Stick


It’s the time of year when we’re all looking for a bit of inspiration to get our “eat better” resolutions off to a good start. It seems like it should be easy, but there are so many distractions and temptations. But, before you know it, your day is gone and you’ve eaten more than you planned.

This article gives you 11 ways to help those “eat better” resolutions stick. With our tips and tricks like following tailored diets like a Mediterranean diet meal plan and where to find motivation or support, you’ll discover it’s a lot easier than you might think. Let’s get started.

1. Make Your Resolution Small, Measurable and Realistic

It’s easy to want to make huge goals for the new year to eat better, but this is a big way to set yourself up for failure. It’s too easy to give up when you try to make a significant change in your life. Instead, consider making small changes in your diet with measurable goals. Maybe you’ll resolve to cut out sugar or drink more water, for example. If you do this, the chances are much higher that you’ll succeed.

2. Introduce One Change at a Time

It’s really tough to make multiple changes all at once. If you’re trying to eat better or healthier, for example, then perhaps your goal might be to cut out fast food or sugary drinks from your diet completely. You can reduce your intake of sugar and sodas by 50 percent if you resolve to make small changes like replacing one or two sodas a day with a glass of fizzy water instead. If you start cutting out one thing at a time, it’s much easier to stick to your goals as you’ll be forming better habits and making manageable changes. This is especially important when cutting back on sugar, as science has shown that sugar addiction is real and can have lasting behavioral and neurochemical effects.

3. Make Your Goal Public and Share It on Social Media

It can be motivating when people know about your goals and cheer you on from the sidelines. Tell everyone you know what you plan to do so that they can keep you accountable. When the people around you know about your goals, it becomes difficult for them to offer you food or drinks that you’ve resolved to cut out of your diet. It’s also a great way to find an accountability buddy on a similar journey. Then, you can connect and keep each other motivated, which means a higher chance of succeeding.

4. Try Something New

If you’ve “been there, tried that” with a specific diet, it might be time to try something new. For example, you might think about swapping out keto for the Mediterranean diet. While they have a few things in common, the Mediterranean diet is quickly gaining in popularity because it is less restrictive, emphasizing whole foods, with plant foods comprising the base of the diet. In addition to promoting healthy weight loss, you can also get help with meal prep by using a Mediterranean meal delivery service to ensure you have the food on hand you need to stay on track.

Eat Better

5. Get Enough Sleep

It’s tough to stick to a diet if you’re exhausted, so make sure you get enough sleep. According to the Sleep Foundation, as an adult, you need seven or eight hours of sleep at night for your body to recover from the day and feel energized the following day. Studies have found that people who don’t get enough sleep eat more junk food, so it’s much harder to avoid the temptation from the vending machine when you’re tired.

6. Stop Using Food as a Reward or Comfort

Do you ever reward yourself with a candy bar or bag of chips after a rough day at work? Or maybe you soothe yourself with a cupcake after trying on clothes at the mall that just didn’t fit? So it’s all too easy to turn to food for comfort. This is a great time to cut off the supply and be rid of this bad habit. But when you stop using food as a reward or a coping mechanism, it will be easier to stick with your resolutions.

7. Take Care of Your Stress Levels

When you’re stressed out, it’s harder to resist temptations. If you resolve to take care of your stress levels in the new year, it will be much easier to stick with your resolutions. The key is finding out what works for you. It’ll be an afternoon walk after lunch for some of us while others will enjoy a hard run. For the next person, they might benefit from a warm bath in the evening with some Epsom salts and essential oils. In contrast, another person will unwind after a few rounds of sudoku on their phone. Whatever your personal relaxation jam is, find it and give yourself permission to indulge so you can melt away your stress and deal with cravings and temptations appropriately.

8. Eat Foods That Your Body Likes

Just because something tastes delicious doesn’t mean it’s necessarily great for our bodies. Studies show that millions of Americans deal with digestive diseases and complications yearly. Often, this is due to the kind of food being consumed. If you regularly suffer gastrointestinal discomfort or chronic issues like irritable bowel syndrome (IBS), it may be time to look at what’s in your fridge and cupboards a little more carefully and start removing certain foods from your diet. For example, many people have found success by following prescribed diets like the low-FODMAP meal plan, which brings about better digestive health through elimination and reintroduction.

Eat Better

9. Hide Tempting Foods from Sight

You can make your resolutions stick if you keep temptation out of sight and out of mind – literally! This is especially good if you have a family and need to keep certain treats and snacks around for other members but want to remove the temptation for yourself. For example, move the kids’ lunch treats into a drawer where you’ll forget about them. Or keep the movie night chips and popcorn in a closet or cupboard you don’t go into all that much. Sure, you’ll still know they’re there. But not having them in plain sight or within arm’s reach whenever you get a craving will drastically lower the chances that you’ll chow down.

10. Don’t Give Up Yet!

It might take a little while to stick to your resolutions until they’re automatic habits, but don’t give up too quickly. It’s important not to get frustrated but to calmly reflect on what you could do differently. It’s also important to focus on your successes. A great way to do this is to keep a food journal. This way, you can measure any setbacks against all the progress you’ve made and really put it into perspective.

11. Make Sure You’re Having Fun!

If the changes you’re making are just too tedious or difficult, it can be tough to stick with them long-term. Instead, try making your resolutions easier, more realistic, and more fun. Instead of cutting out sugar entirely, make plans to try some new juice recipes every week instead. Or transition to cooking dinner with your partner or the kids a few times a week so everyone can learn about healthier choices as a group. Get creative, keep it lighthearted and take it one day at a time.

Have you made any “eat better” New Year’s resolutions? What are your favorite ways to stick with them? Share in the comments!

How Exercise Improves Digestion: Every Day Habits To Improve Gut Health


The digestive system is one of the most important systems in our body. Moreover, It is responsible for breaking down food, absorbing nutrients and regulating hormones. Exercise has many positive effects on digestion – it can improve gut health, decrease inflammation, increase serotonin production which helps with anxiety and depression, regulate blood sugar levels as well as help with weight loss. In this blog post we’ll talk about exercise benefits for your gut health including how exercise enhances gut flora. We’ll also provide you with specific exercises that are great for improving digestion! Apart from this article you can also follow this one get more other information 4px tendered for delivery.

Benefits of Exercise on Gut Health

Gut bacteria, also called as gut flora or gut microbiota, refers to the vast and complex system of bacteria and fungi that play a significant role in the way our bodies function.

Exercise not only helps alleviate stress, itself often a major cause of poor gut health, but also boosts the production of digestive enzymes in the pancreas that help with digestion and absorption of nutrients.

Other major benefits of exercise on the digestive system include:

  • Increases blood flow to the gut which is important for preventing leaky gut syndrome – when there are holes in your intestinal lining, food particles pass through into the bloodstream. This can cause major discomfort and even lead to autoimmune disease.
  • Exercise helps with weight loss which can decrease bloating caused by water retention – a healthy gut flora usually prevents this from happening!
  • Improves motility of the intestines, allowing food to move through your digestive tract more efficiently. This reduces constipation and stomach cramps that are commonly caused by food stagnation.
  • Helps with bowel movements and is a natural laxative – when you exercise, the pelvic floor muscles contract and relax which stimulates your bowels to move, which can also prevent constipation.

Exercises for Improved Digestion

Useful exercises include:

  • Yoga postures that stretch out digestive organs like twists, shoulder stands or head stands
  • Exercises strengthen the pelvic floor muscles such as Kegel exercises
  • Exercise that improves your ability to absorb nutrients including stretching, mobility or breathing techniques.
  • Exercises that increase blood circulation like walking or running.

It’s important to exercise after meals, rather than before them. Exercise can make your gut contract and if you’ve just eaten it could cause cramping or bloating from gas caused by fermentation of food in the stomach/intestines. Give yourself at least an hour after eating before exercise.

Exercising in the morning or early afternoons is also recommended, particularly if your digestive system is sluggish. This way, exercise will give your digestion a boost which can help prevent bloating caused by food stagnation.

As well as the benefits for your digestion, exercise has many other positive effects on the body. It helps to reduce anxiety and depression, improves sleep quality, increases serotonin production which can help with any mood swings or cravings you experience, regulates blood sugar levels and can help you lose weight.

If you feel exercise alone is insufficient in helping manage your symptoms, it’s a good idea to take professional advice from experts in gastroenterology near you, who will be able to provide a comprehensive approach to the treatment of your condition.

Other Tips to Enhance Your Digestion

  • Eat foods naturally rich in probiotics – these are bacteria that grow naturally in your body and assist your intestines in breaking down food. can include yogurt, sauerkraut, kimchi, dark chocolate and even sourdough bread & other fermented products
  • Eat prebiotic foods – these are carbs (mostly fibers) that humans can’t digest, and are essentially food for the probiotics in your body. You can find these fibers in many fruits, vegetables and legumes
  • Avoid food allergens or sensitivities which can cause bloating, gas and stomach cramps
  • Drink plenty of water throughout the day! This will help with digestion by flushing out toxins in your digestive system. Also try drinking one glass of warm water before every meal – it works wonders for stimulating peristalsis
  • Eat slowly and mindfully to give the body time to tell you that you’re full – this will help prevent overeating which can contribute to weight gain and bloating!
  • Investigate any possible food sensitivities or allergies – you may have a sensitivity to certain foods without even knowing it!
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