Wellness Guide

How to Find a Dietitian That’s the Best Fit for You

The questions you need to ask and the components you need to consider to make sure you find a dietitian that’s best for you. From health coaches to nutritionists and dietitians, there are quite a few options out there. How do you know which one is right for you? It can be overwhelming to say…

How to Eat More Vegetables and Greens Throughout Your Day

We all can agree that eating enough vegetables, and in particular, greens, are beneficial for our health.  But, it can be challenging to figure out ways to get more greens into your day. I’ve found that many times when people think of eating greens they think of salads or cooked veggies.  While those are two…

How Your Blood Sugar Impacts How You Feel and How to Stabilize It

Blood sugar spikes and drops can result in a slew of less than ideal symptoms. If you’re wondering whether or not your blood sugar levels are balanced, keep reading! Do you find yourself craving more sugary or starchy foods? Are you feeling lethargic or experiencing brain fog, headaches, dizziness, or hunger more often than you’d…

Are There Side Effects to Binge Eating or Overeating?

Learn the possible side effects of binge eating and overeating, as well as the first step you can take to break the habit.  Maybe you had a rough day, or you’re simply feeling a little bored, so you reach for some food. Before you know it, you’re feeling uncomfortably full and asking yourself why you…

How To Build a Balanced Plate

Learn the basic formula you need to build a balanced plate with ease in a sustainable, consistent way to optimize your health and wellness. We start hearing at a very young age that a balanced diet is key to maintaining a healthy lifestyle. We even hear this from doctors and other health practitioners alike. But…

How to Use the Mindful Eating Hunger Scale

Have trouble determining what hunger and fullness feel like? Keep reading to learn how to use the Mindful Eating Hunger Scale to determine your hunger cues. It sounds so simple, right? Eat when you’re hungry and stop eating when you’re full. But in reality, this oftentimes can be a lot easier said than done. There…

What to Eat to Stop Undereating

Are you frequently undereating and looking to kick the habit? Keep reading to learn what to eat so you can stop. Not eating enough food can be the result of a multitude of different factors. Commonly, we see it happen when individuals are feeling stressed, overwhelmed, or more emotional than usual. These are often the…

Cognitive shuffling: A mental trick to help you quiet racing thoughts and fall asleep

Summary Cognitive shuffling, a technique developed by cognitive scientist Dr. Luc Beaudoin, helps quiet racing thoughts for better sleep. The method involves mentally conjuring random, non-emotionally charged words and corresponding images for each letter. Though research is limited, the technique mimics natural sleep onset when the brain experiences fragmented thought patterns. Practitioners typically report falling…

Alzheimer’s risk rises when amount of deep sleep falls, study suggests

Summary Insufficient deep sleep in slow-wave and REM stages may accelerate brain deterioration linked to Alzheimer’s disease. The brain’s inferior parietal region shrinks with inadequate deep sleep, according to a new study. During deep sleep, the brain removes toxins while REM sleep processes emotions and consolidates memories. Adults should spend 20% to 25% of sleep…

Yawning may be more dangerous than you think, experts say

Find yourself yawning a lot? Do you need that third or fourth cup of coffee to make it through the afternoon at work? Such signs of sleepiness may be a red flag of a serious sleep deficit that could put you in physical danger and harm your long-term health, according to a new position paper…

Don’t let politics ruin your sleep. Use these expert tips instead

Summary Political and societal upheavals can disrupt sleep and trigger insomnia in vulnerable individuals, according to sleep experts. Chronic insomnia may lead to serious health complications including heart attacks and stroke. Doomscrolling, caffeine consumption and anxiety about sleep can create vicious cycles that perpetuate sleep problems. Try setting a news curfew and avoiding substances like…

How to cook tofu so even meat-and-potatoes diners will dig it

Peek inside Jackie Akerberg’s refrigerator and you’ll see a rainbow-hued array of fresh fruits and vegetables, all washed, dried and transferred to glass food storage containers. They’re about to get featured in the bountiful bowls and salads that have become her signature on her Jackfruitful Kitchen Instagram account. But the real MVP of this recipe…

Your boozy nightcap is disrupting your sleep. Try these tips instead

Do you find yourself reaching for an alcoholic drink to unwind and drift off to sleep? Whether it’s an old-fashioned, a hot toddy or even an espresso martini, many people have a favorite evening beverage that signals the end of a long day. But what’s the history behind this nightly ritual? The tradition of enjoying…

Socks could really improve your sleep, experts say

Summary Wearing socks to bed could help improve sleep by lowering core body temperature, according to Cleveland Clinic specialists. The process of warming feet opens blood vessels, increasing heat loss through skin and cooling the body. Men wearing socks fell asleep nearly eight minutes faster and slept 32 minutes longer, a small 2018 study found.…

Wide-awake at night but tired in the morning? Here’s what could help, according to experts

Summary Feeling tired in the morning but alert at night is a common problem linked to disrupted sleep patterns or disorders. Experts recommend tracking sleep habits and maintaining consistent wake times, even on weekends. Neurologist Sonja Schütz from the University of Michigan advises dimming lights and avoiding electronics before bedtime. Morning routines that include light…