3 Goal-Setting Tips for Your New Year’s Resolutions


When it comes to setting goals for the New Year, studies show that while many people start the year with good intentions, most resolutions are destined to fail. It’s estimated that only eight percent of resolutions will be seen through to completion.

The problem is –that resolutions are incredibly easy to make, but far more difficult to follow through with. Most people are simply unprepared for the amount of work that their new goals will require, and as a result, their resolutions fizzle out all too soon.

The good news, though, is that there are some things that you can do to help increase your chances of success. What’s the secret? Establishing clear expectations up front –and developing a process that will help you to banish obstacles. With this in mind, let’s look at three things that you can do to create resolutions –that stick.

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Dairy Overload: Why Intolerance Is Becoming a Big Problem


If you have a dairy intolerance –it can be easy to feel like you’re the only one.

But lactose intolerance isn’t as rare as you might think! In fact, it’s estimated that 75 percent of the world is intolerant to some degree. For many, this intolerance develops gradually over time and with age as the intestine stops producing enough lactase to digest the lactose.

However, lactose intolerance is not strictly limited to adults, as many children and younger people have also developed intolerances to dairy. In fact, an estimated 30 million American adults are intolerant to some degree –by the age of twenty.

What does it mean? What causes lactose intolerance –and what can you do if you receive a diagnosis? Let’s take a look at some of the facts about lactose intolerance –and see why a diagnosis doesn’t have to be devastating.

What Is Lactose Intolerance?

If you are lactose intolerant –you probably know it! But let’s take a scientific look at what causes it –and how it works.

Normally, the small intestine produces an enzyme known as lactase to digest the lactose –a sugar in milk. But when the body does not produce enough lactase to break down lactose, the lactose is instead moved to your colon instead of being processed and absorbed into the bloodstream. This causes discomfort, bloating, and other symptoms.

While there are three types of lactose intolerance, primary lactose intolerance is the most common. This occurs when the body stops producing lactase. Your body is then unable to digest dairy products properly.

What Can You Do About It?

Just because you’ve had a diagnosis for lactose intolerance, doesn’t mean that you’ll never be able to eat another bite of ice cream again! While certain cases of intolerance require complete abstinence from dairy, in other cases –some people who are lactose intolerant find that they are still able to enjoy dairy –in moderation, without experiencing any negative reactions.

If you suspect that you may be lactose intolerant, it’s a good idea to talk with your doctor, to obtain an official diagnosis. In some cases, other, serious intestinal issues can create similar symptoms to lactose intolerance.

While the most common way to treat lactose intolerance is to cut out, or cut back on dairy –make sure you aren’t depriving yourself of important nutrients in the process. The good news, though, is that calcium and Vitamin D can be obtained from other sources. Tuna, mackerel, salmon, and egg yolks –for example, all contain Vitamin D. And dark leafy greens, broccoli, and almonds all have calcium. Keep in mind too, that lactose-free versions of many dairy products are widely available –so unless you’re intolerant to dairy, you’ll still be able to enjoy your favorite treats.

What are your thoughts on lactose intolerance?

What is Melatonin and Should You Be Taking It?


When it comes to getting enough sleep, we can all feel behind. Whether you were up all night working or scrolling through social media, sleep is something we could all use more of. But what causes our sleep cycles? Melatonin is a hormone in the brain that controls your sleep-wake cycles. Your body’s internal clock determines how much and when melatonin is made.

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Bring Your Lunchbox to Work This Week


With the new year upon us comes new resolutions. Most people want to start staying active and eating healthier. So instead of heading to the nearest drive-in or cafeteria, bring your lunch to work this week!

Science has found that preparing your own food means you consume fewer calories, fewer carbohydrates, less sugar and less fat. Cooking at home builds healthy habits, by discovering healthy recipes, learning about food and sticking to a meal plan, you will be motivated to live a healthier lifestyle. There are many other benefits of cooking at home such as it encourages family bonding, saves you money and you know your food came from a clean, safe kitchen!

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Our 5 Fav Fitness Apps for 2017

Cropped image of beautiful sports girl is switching on her fitbit before training while standing in fitness hall

One of the most popular New Year’s resolutions is to lose weight.

Whether it’s committing to the gym, starting a new, healthy routine –or getting into shape, committing to fitness is an excellent goal –and a great way to get healthy and fit. Unfortunately, though, all too often fitness dreams are short lived. While nearly half of all Americans make New Year’s resolutions, only eight percent follow-through with them!

If one of your goals for the New Year is to lead an active and healthy lifestyle, why not enlist some help to stay motivated and on-track? One way to get some extra motivation is through helpful apps that can make it easier to track your progress, as well as provide useful motivation to keep you on-track.

If you are looking to get fit, stay fit, or log some extra hours at the gym –then here are a few apps for iOS and Android that can help you to reach your fitness goals.

  1. Fitbit

One of the most popular apps available for fitness, Fitbit is designed to work with the Fitbit wearable activity tracker –but it also works as a standalone app as well. You can track your activity, monitor your heart rate, log food that you eat, monitor your sleep –and more. With so many options, you can choose how you use it!

  1. Fitness Point

Fitness Point is your one stop shop for your workout. It is like having your own personal trainer in your pocket whenever you go! This app comes loaded with exercise routines and videos to help you train as you go. It also includes an option to log your hours or time spent, so you can track your progress.

  1. Charity Miles

Looking for motivation to get moving? Charity Miles allows you to get your miles in –with a purpose! If you are the type of person who loves to make a difference, then Charity Miles is for you. This app will pledge money to the charity of your choice for every mile that you tackle. It also allows you to track your progress –helping you feel even better about those miles.

  1. Couch to 5K

The Couch to 5K app is a great fitness app for those just starting out. If you have always wanted to take up running, but aren’t sure where to begin, this app is for you. You can start slow, and progress –until you’re ready to register for your first race. It also lets you know what you beat personal records –giving you the motivation to keep it up.

  1. Runkeeper

Runkeeper allows you to set goals, and follow training programs to prep for a race –or improve your speed. It also uses GPS to track your courses –and can help you to find local routes easily, even if you’re traveling.

While setting goals is easy –sticking to them can be hard. Give yourself the support that you need with the above fitness apps –or have a look at iTunes or Google Play to see what other fitness apps are available. There are thousands for you to choose from!

What’s your favorite fitness app?

5 Ways Meditation Benefits Your Body and Mind

Meditation by the lake

Most of us can use less stress and more focus in our life!

If you feel like you’re constantly running on a treadmill, feeling stressed, frustrated, and tired every day –you may want to consider giving meditation a try.

While meditation is often associated with yoga, there are a number of variants and different forms that meditation can take. From dancing and breathing meditation, to laughing and walking meditation, to contemplation, and more, there’s no shortage of options for you to choose from.

At its core, meditation is training the mind. It’s a mental exercise that can offer benefits for both mind and body. Just like training your body can produce great results, training the mind offers some significant rewards as well.

If you’re curious about how meditation can benefit you, here’s a look at five things that regular meditation can do for your body and mind.

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