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4 Reasons Push Your Body to its Limits with Tabata Training

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You’ve heard a lot of talk about Tabata recently. Whether it’s at the gym, in line at a café, or just walking down the street, everyone seems to be praising Tabata these days. So what is Tabata? While it may sound like a new dance craze or some exotic vegetable, it’s actually a Japanese exercise regimen that has taken the American fitness community by storm.

More specifically, Tabata, or “The Tabata Protocol” as it’s formally called, is a version of High Intensity Interval Training (HIIT) that wins over devotees for its effectiveness and its simplicity.Created by Irisawa Koichi, the then head coach of the Japanese Speed Skating Team, the Tabata protocol works like this: After a 5-minute warm-up, an athlete spends 20 seconds exercising at the peak of their ability, and then rests for 10 seconds, repeating this series for a total of 8 intervals followed by a 2-minute cool-down. During the 20 second interval burst, you work your aerobic system to its edge, activating your anaerobic system so that your body continues to burn fat, even while at rest. The result is in an extremely effective workout in just four minutes.

Gluten-Free Atkins? It's Possible!

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You don’t have to go far to see the term “gluten-free” on store shelves or restaurant menus. Gluten is the protein in wheat that gives dough its elasticity, and many people now claim to feel healthier and better (and even lose weight) when they don’t eat gluten or cut back on it. For those with celiac disease (about 1% of the population), eating foods containing gluten can cause everything from irritability and depression to abdominal pain, bloating, and diarrhea.

About 6% of the population has been diagnosed with gluten intolerance, and, most likely due to a higher understanding of and bigger emphasis on food allergies, digestive health and genetic modification of grains, a quarter of Americans are cutting down on gluten or going gluten-free. When you avoid or cut back on gluten, you are naturally eliminating a highly processed grain, which explains why Atkins can be a gluten-free-friendly weight-loss program.

How to Stock Your Fridge Like a Health Coach

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Every Health Coach knows that eating a healthy, balanced diet full of whole foods is the very best way to nourish your body. The problem is, buying all that fresh food can be expensive. Fortunately, you can get more bang for your grocery store bucks by learning how to properly store your healthy food in the fridge. Instead of throwing everything in haphazardly, stock your fridge like a pro by using these simple storage tips. Some of them may even surprise you!

Fruit and Vegetables

The number one rule for fruit and vegetables storage is to keep them far apart from each other in the fridge! As fruit ripens, it gives off ethylene gas, which will quickly wilt your veggies. Vegetables should be loosely packed into the fridge, with some on the shelves and some in the crisper drawer, depending on where you keep the fruit. Leafy greens do better in the crisper drawer, where they are less prone to wilting.  For crunchy, water-based vegetables like radish, carrots, or celery, try cutting them up and storing them in water-filled mason jars to keep them fresh longer.

Ask Health Coach Maria: What’s The One Most Important Healthy Habit to Adopt?

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Have a wellness question for Health Coach Maria? Ask her here

Hi Maria,

I am starting to feel a little overwhelmed by all the things I have to change in my diet to get healthier. If I only focus on one new healthy habit, what should it be?

Cara, Washington

Baby steps lead to big changes when it comes to switching towards a healthier lifestyle. And while we should all aim for a holistic approach to getting healthy, those starting out can focus on one thing at a time. Fortunately for those taking this approach, there is indeed one healthy habit that is the mother of them all. It’s easy to implement yet packs profound benefits: Simply eat more dark leafy greens. 

Intro to Ayurvedic Doshas: Kapha

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Welcome to the final post in our series on Ayurvedic doshas! We’ve already covered the Pitta dosha and Vata dosha, so this week we’re diving into the final dosha: Kapha. We’ll also explore what it means to have two or even three dominant doshas. If you are a Kapha, this post will help you understand how to recognize when your dosha is out of balance and what you can do to bring it back to center. If you aren’t quite sure what dosha you are, take this short test from Ayurveda expert Deepak Chopra to find out!

A Tropical and Refreshing Acai Bowl Recipe

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I’m a big fan of comfort foods for breakfast—warm gooey oatmeal, whole grain pancakes with maple syrup, toast with sliced avocado drizzled with honey and a pinch of sea salt; the list goes on. But when the weather heats up, I prefer a quick no-fuss breakfast that is healthy and refreshing. Meet the acai bowl.

The acai berry, harvested in the rainforest of Brazil, is loaded with antioxidants and essential amino acids. Not only is this berry a superstar in the nutrition department, it’s delicious too!

An acai bowl is my go-to summertime breakfast because its nutrient-packed frosty goodness gives me the energy I need to start my day right. Plus, it’s also really fun to make. I like to get creative with my toppings by adding different combinations of nuts, fruits, and seeds. Topping are a great way to boost the flavor of your acai bowl and add an extra punch of nutrition with superfoods such as bee pollen, chia seeds, goji berries, etc.

Here is one of my favorite acai bowl recipes:

 Tropical Acai Bowl

 Ingredients:

What’s Really in Your Deodorant?

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For most of us, applying deodorant is a part of our daily morning routine, and it’s even more essential when you exercise. Being active is a huge part of leading a healthy lifestyle, but there’s one really big drawback – smelly ‘pits.

And while off-the-shelf deodorants and antiperspirants are easy and convenient, they tend to contain some pretty nasty and harmful ingredients.

So next time you're in the store browsing the deodorant aisle, keep an eye on the labels and be vigilant about some of the more dangerous ingredients in your underarm stick.

5 Reasons to Fly with Aerial Yoga

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You probably already know all about the benefits of yoga. As a workout, it’s incredible for toning your muscles, increasing your flexibility, strengthening your bones, lowering your blood pressure, and improving your balance. On an emotional level, yoga’s strong mind-body connection teaches you to quiet your inner critic and bring conscious attention to your body, thoughts, and emotions. That’s why yoga is so effective at reducing anxiety, promoting sleep, and even boosting your sex drive. 

I love this moving meditation as much as the next yogi, but, over the years, I’ve run into my fair share of yoga conundrums. How do I maintain my practice through a wrist sprain? Will I ever learn how to transition into a properly aligned headstand? What adjustments should I make to accommodate my runner’s knee? 

7 Foods to Have on Hand for Natural Beauty Treatments

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Treating yourself to a nourishing spa treatment doesn’t have to involve harsh chemicals and unnatural ingredients! Some of the most effective and natural treatments for skin problems such as dry skin or acne can be created at home with just a few ingredients from your kitchen.  I’m constantly mashing up foods and carting them from kitchen to bathroom so I can slather them on my skin! The best part is, the foods that are the most beneficial for your skin aren’t expensive or hard to find. They are all very common ingredients that you most likely already have on hand.

Next time you make a trip to the grocery store, add these 7 foods to your shopping list for some at home pampering!

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