As fans of holiday celebrations and baked goods ourselves, we at Life’s Abundance know it’s difficult to keep healthy around the holiday season. The abundance of treats and busy schedules are the two main reasons we let go of our wellness efforts during the holidays, so here are some tips to enjoy the season, stay stress-free, fit in fitness, and not be caught lying on your bed to zip up your jeans come January.

Schedule Your Workouts

Plan your sweat sessions. Actually put them in your calendar and treat them like an important meeting you can’t miss - that way you’re more likely to stick with them. When squeezing in a condensed workout, choose exercises that move as many parts of the body as possible.

Don’t overlook small opportunities to get your heart rate up. Keep small weights next to your pantry and grab them while water is boiling or broccoli is steaming. Instead of staring at the stove, you can jam out a few squats or bicep curls. That way if you don’t have time to do a full workout, you can still get in about 15 minutes of strength training while cooking. When spending time with family and friends during the holidays, go for a walk between dinner and dessert.

Engage VS Indulge

Yes, there is a huge focus on food during the holidays but this year, how about focusing on the people you’re surrounded by? Forget counting calories as you repeatedly visit the dessert bar, instead sit down and catch up with that aunt you haven’t seen all year, or say hi to the intern who looks lost at the company party.

According to The Institute For Integrative Nutrition, “Healthy relationships, regular physical activity, and spiritual practice can fill your soul and satisfy your hunger for life. When primary food is balanced and satiated, your life feeds you, making what you eat secondary.” So, instead of filling your belly with comfort foods, comfort your soul with friends and family members.

“Check Yourself Before You Wreck Yourself”

This time of year, we can get trapped into two different modes: “Oh it’s the holidays, I deserve to eat it” or “I’ll start eating healthy again on January 1st.” The problem with both of these mindsets is they trigger the “feast or famine response.” If you think you’re never going to eat another cookie once January comes, then you’ll stuff as many cookies in your mouth between Thanksgiving and New Years as possible! So instead of limiting our indulgent eating to two or three-holiday celebrations, many of us overeat for six weeks straight and tell ourselves we’ll figure it out in January. Instead focus on eating mindfully DURING this time so you don’t wind up with 10 pounds to lose. (2 or 3, no worries!)

That being said, don’t go to a holiday gathering hungry. Thinking you can starve all day and “save” the calories for later is a recipe for disaster. Your metabolism will slow down and you’ll arrive at the party ravenous. A light breakfast and a big bowl of soup for lunch will keep you satisfied, or a health bar made with our Vanilla Plant Protein will do the trick. Then pick a few of your favorite treats and eat them in moderation. That doesn’t mean to pick a 500 calorie peppermint latte or holiday cookies and have one every day, but to mentally visualize what it is you want to splurge on and imagine being satisfied with just a few bites, or one drink.

In other words, don’t let a few holiday treats turn into feeling stuffed and guilty until the ball drops in Times Square. When there is no judgment around what you’re eating, you’ll eat less, won’t feel the need to overindulge, and like the song’s title suggests - you’ll catch yourself before it’s too late.

Listen To Your Gut, Literally

Along with all the holiday indulging, usually comes a little pushback from your digestive system. Make sure you keep your gut healthy and in proper working order with some help from a probiotic supplement. There are enough variations in strains to make your head spin, but in this case, make sure you’re taking one that is specifically formulated for gut health, like the one we’ve developed, with an award-winning probiotics manufacturer in the USA. It specifically includes multiple strains focused on keeping your digestion on point.

Batch Cook Quick Healthy Meals

Don’t wait until you’re ravenous after a long day at the office, followed by last minute shopping, to figure out what you’re going to have for dinner. Plan ahead and batch a few meals with simple and healthy ingredients- then freeze them, so they’re ready to pop in the oven at a moment’s notice.

Here are a few tips when figuring out what to cook:

• Plan ahead and choose a few meals the whole family will eat
• Get organized by making a shopping list and printing out or bookmarking recipes
• Choose a few recipes that use the oven, and others on the stove or in a slow cooker so you can cook them at once without having to wait until one pan is clean to start another recipe.
• Choose recipes that have five or less healthy ingredients
• Cut staples such as onions, carrots, celery, and freeze ahead of time so they are ready to add to recipes anytime
• Partner with 3 friends and each make 4 servings of two meals, and then you each wind up with 8 different meals
• Have glass containers on hand to store food- they aren’t the most convenient, but the healthiest. You can also store soups and grain meals in canning jar

Don’t Sweat The Holiday Stuff

It’s inevitable that you’ll have more social engagements and things to check off of your to-do list this month, so make sure you’re taking the time to chill amidst the holiday whirlwind.

Stress takes its toll right away and can diminish the healthy return of that kale salad and spin class if we’re otherwise running on empty. Give yourself extra time to finish your holiday shopping, or bake those cookies for the class party; then make sure to drop in on family gatherings with a positive attitude no matter what type of angst certain people have brought on in the past. When we leave everything for the last minute or enter a situation wearing emotional armor, the residual stress can raise our cortisol levels and cause more weight gain than a vat full of chocolate truffles.

B R E A T H E. This is one present that won’t be wrapped up by someone else and put into the yankee swap, you have to gift this one to yourself. Reverse all that stress by taking time to stop and…do nothing. The process of getting still and breathing - anytime, anywhere, is the best gift you can give yourself. All it takes is a few minutes away from your computer, your kids, or your co-workers. Find a place to sit comfortably and just breathe.

If you found this interesting, check out these related stories:

Make Your Holidays Sustainable With Eco-Friendly Decor

Getting Ready For Company?

People have spent centuries looking for the Fountain of Youth, hoping to stay young and prolong their lives. We now know that the real gold is in aging as well as we can by embracing a reasonably healthy lifestyle.  We’re here to share the great news that there are some healthy habits you can adopt to help you live longer and better! A recent study conducted by researchers out of Harvard University’s T.H. Chan School of Public Health found that your lifestyle choices do indeed make all the difference.

The Harvard Study

This 2018 study looked at existing information on thousands of men and women to see if there were patterns that might tell them why some people live longer than others.

They found that a healthy lifestyle played an essential role in how long people lived. According to the study, certain lifestyle factors can reduce the risk of death associated with cardiovascular disease and cancer. The earlier you start, the better, but adhering to these five standards by age 50 could add 14 years to your life.

Five Healthy Habits That Can Extend Your Life

 

1. Refrain From Smoking

This comes as a surprise to no one. But it’s important to reinforce avoiding the use of tobacco products as this is the most influential factor in living longer. Although the number of people still lighting up continues to drop, cigarettes are not completely out of style. Just one cigarette a day can result in cancer and heart disease later on in life. Also, younger people, especially teens, have taken up vaping and e-cigarettes.  Studies are still emerging on this hot group of products, but fundamentally it is just another way to introduce chemicals from tobacco into their bodies. Lung disease and early death are a risk from use of any form of tobacco.

The numbers might surprise you, but about 12 percent of women and 16 percent of men are still habitual smoking. And an alarming 3.6 million high school students admit to using e-cigarettes for vaping. Estimates are that smoking is responsible for more than 480,000 deaths each year.

2. Remain Physically Active

If you’re reading this while sitting, let this be the little voice that reminds you to get up and move. A sedentary lifestyle is a contributing factor to cardiovascular disease, diabetes, and obesity. It also increases your risk of colon cancer, high blood pressure, osteoporosis, lipid disorders, and mental illness.

Most people know by now that exercise should be part of their daily lives, but how important is it? The study found that the people living the longest did at least 3.5 hours a week, about 30 minutes daily, of moderate to vigorous activity. You can reach this goal by going swimming, dancing, or our favorite - taking a brisk walk with your furry friend.

3. Limit Yourself to Moderate Alcohol Intake

There has been some toss-up on the effect of alcohol on your life. Some studies say that drinking helps you live longer while others say it contributes to chronic illnesses that take years from your life. This study in particular shows that you can still drink, but there is a limit you should try to follow. The U.S Department of Health Dietary Guidelines lists moderate alcohol intake as one drink per day for women and two for men.

4. Maintain a Healthy Weight

Generally, body mass index (BMI) is the tool that measures healthy weight and excess body fat. The study lists a healthy BMI as 18.5 to 24.9, so you’ll want to be within this range. You can calculate your BMI manually, but the math is a bit tricky. Talk to your doctor about calculating your BMI, or use one of the free tools online.

5. Eat a High-Quality Diet

We all know nutrition is a big part of a healthy lifestyle, but it can be confusing to know exactly what you should include in your diet. The study used a tool called the Alternative Healthy Eating Index (AHEI) to determine what a high-quality diet looks like. The AHEI allows you to develop a score based on the number of daily servings you eat certain foods such as vegetables, fruits, and whole grains. The goal is to follow a diet that is rich in foods that can help prevent chronic illnesses. The study suggests a score of 40% or higher as the standard for a high quality diet.

Along with following these guidelines, you can enhance your food choices and maintain a balanced diet by using high-quality supplements. One takeaway from this study is that even if we know the steps to take toward healthier living, we need support and reminders.  From probiotics to multivitamins and more, Life’s Abundance nutritional supplements provide key elements necessary for good health.

If you’re questing for the Fountain of Health, start by applying these healthy habits and you can potentially add more than a decade to your life.

Spring has a way of breathing energy back into your life. So why not take some of that kinetic potential and pour it into a fun activity? Perhaps even something you can do with your companion animal that could actually improve your health? 

Sure, you could go to the park and play fetch. Or play Frisbee. But if you're looking for something different but still a healthy activity, check out our fun ways to exercise with your pet below!

Pup Pilates

In the last 20 years, millions of Americans have tried pilates, the art of controlled movements. As an exercise regimen, pilates can help improve balance, tone muscles and bring practitioners a sense of peace. For a new twist, try doing exercises while holding your pets! While cradling your puppy or small dog (sorry Newfoundland moms and dads) while doing squats, lunges, lunges with side to side twists and bridge pulses with your little buddy on your belly. Of course, this is only something you should do if your dog (or cat) is calm enough. A wriggly pupper might throw off your sense of balance, so exercise some caution.

Agility Training

The great thing about agility training is that it not only provides exercise for both you and your dog, it can forge a closer connection between you, too! And it doesn't have to take place in a pre-approved or professional facility. As long as there's plenty of room to move around, you can set up your own little endurance challenges. If you have a small dog, a long hallway can afford sufficient space to set up an obstacle course (think plastic cups rather than pylons and wooden dowels on stacks of books as hurdles). The only limits are your imagination!

Yoga with Your Cat

We know what you're going to say after reading this headline ... "yoga to be kitten me!" But, no, we're completely serious. Just like with Pup Pilates, only docile cats should join you for resistance training. After the customary warm-up, some compatible moves you can do with your cat are the prayer position, the Lion King pose (remember when Simba was held aloft for the admiration of the Animal Kingdom? it's based on that), the Crescent Warrior (or in this case, Purrier) and Vinyasa to downward dog (yes, we do admit the irony of doing that pose with your cat). Even if you don't hold your cat, their close proximity can add both peaceful and playful moments to your practice. Some people just enjoy the happy purring of their kitties while working through their yoga routine. Who knows, that constant sound might even help you reach a higher state of peace!

Low-Resistance Strength Training

If you're more old school and would prefer to rekindle a weight-training routine, but you can't lift the same amounts you used to, strength training with your pets is an option! Before you laugh, just recall that it did wonders for Milo of Croton, a 6th Century Greek wrestler who lifted a calf every day until it was a fully grown bull (or so they say). But we're not shooting for anything remotely that superhuman. Try push ups with your cat on your back, the kitty press, puppy squats, lateral raises (again, think Lion King) and cat curls. And, of course, in between reps, be sure to take time for scritches, boops and copious pets.

So Many More Options ...

If none of these sound appealing because you're looking for something a little more strenuous or you just want to get away from your house, check out our video tutorials on all sorts of outdoorsy activities and exercising you can do with your dog, including jogging, biking, swimming, hiking and camping.

Do you have a special activity you like to do with your companion animals? Share your exercise tips in the comments section below!

You know how it goes. Your doctor tells you that overall, you’re pretty healthy, but your bad cholesterol is creeping up and your good cholesterol isn’t where it should be. You already live a heart-healthy lifestyle by eating well, exercising and minimizing stress. What more can you do? If you’re anything like us, you look for answers anywhere you can ...

The Discovery

… like the internet. Wine is good for the heart! It says so right there on Instagram, next to that photo of a smiling, fit, bikini-clad influencer hoisting a glass of pinot noir. She looks healthy AND happy. Clearly this is something you must investigate further.

The Deep Dive

You Google “why is wine good for your heart,” and you are not disappointed in the results. “Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart,” says the Mayo Clinic. “Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and prevents blood clots. Some research shows that resveratrol could be linked to a lower risk of inflammation and blood clotting, which can lead to heart disease. But other studies found no benefits from resveratrol in preventing heart disease.”

You choose to ignore that last sentence and create a game plan. Better health starts now.

The Field Test

A friend agrees to meet you at a local wine bar. It’s happy hour, and you’ve never been happier to embark on a new wellness regime. Two glasses of cabernet in, you’re feeling awfully good about your commitment to yourself. “Polyphenols are red compound modifiers that help your blood vessels,” you offer knowingly between sips. “Reservanoid fights blood clotting in flamingoes.”

You settle your tab, leave a generous tip and call a cab. You are warm. Content. Your body is thanking you already.

The Letdown

It’s 6 a.m., and you’ve woken up with a splitting headache. Your mouth feels like the sticky side of masking tape. And it dawns on you ... perhaps I've made an unfortunate mistake.

The Lesson

You remember the old advice: “Know your limits.” You acknowledge that perhaps three (okay, four) glasses of red wine falls well outside your limit. After you’ve guzzled two cups of strong coffee and a giant glass of water, you settle back in front of your computer. This time, you actually finish the article you glossed over before and read, “Neither the American Heart Association nor the National Heart, Lung, and Blood Institute recommends that you start drinking alcohol just to prevent heart disease.” Furthermore, they advise, “If you already drink red wine, do so in moderation."

So what does that mean exactly for healthy adults? We're so glad you asked.

• Up to one drink a day for women of all ages.
• Up to one drink a day for men older than age 65.
• Up to two drinks a day for men age 65 and younger. The limit for men is higher because men generally weigh more and have more of an enzyme that metabolizes alcohol than women do.

Fine. FINE. You realize that as fun as a glass of pinot can be, you really might be better off finding a hangover-free source of antioxidants. And maybe on the way home from work, you'll also buy some grapes.

Reference:

www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

March is here and that means millions of us are looking forward to St. Patrick's Day. This year, we've created a simple yet delicious beverage to toast friends and family with when you get your green on. So without any further ado, let us introduce you to our Cherry Porter Recipe!

Perhaps no other beer speaks to Irish tradition more than a deep, rich, frothy porter. And now, you can add a scrumptious, nutritious kick in mere moments. You'll be enjoying the boldness of a stout beer but giving your body the nourishment it truly craves, thanks to our incredibly nourishing Minerals & Antioxidants Mix. Each serving packs 74 plant derived trace minerals, antioxidants from 11 super fruits, over 17,775 ORAC units, all blended to perfection with coconut water & aloe vera.

Be sure to share this inspired recipe with friends and family!

Ingredients

• 1 bottle of your favorite porter beer
• 1 scoop Life’s Abundance Minerals & Antioxidants, Cherry Flavor
• 1 tsp. cold water

Directions

In a glass or mug, combine Minerals & Antioxidants with water and stir. Hold the glass at a 45 degree angle and slowly pour the beer at the midpoint of the glass, tilting toward an upright position as the glass fills. After that, there's nothing left to do but raise a toast to your good health and enjoy the creamy, yummy goodness of our Cherry Porter!

If you think you can improve upon our recipe, or if you've created something special with one of our signature line of nutrition supplements, let us know how you did it in the comments in the section below!

Happy St. Patrick's Day, everyone!

Are you tired of the same old oatmeal? Does reaching for your go-to cereal box feel like a joyless act? Maybe it's time for a breakfast that will not only kickstart your morning with amazing nutrients but also make your taste buds sing!

If you're on Instagram or Pinterest, you know that smoothie bowls are the hip choice for breakfast ... and with good reason! Our culinary team focused all of their combined creative powers to come up with a seriously delicious smoothie bowl recipe. It's easy, it's fast and boy-oh-boy, is it satisfying! It may just be the perfect health snack. Make it for yourself or even, since Valentine's Day is only a week away, surprise your partner with this delectable bowl of velvety yumminess.

It's perfect for vegans and vegetarians who need extra protein in their diet. That's because our Chocolate Plant Protein is 100% plant-based, offering up a clean, nutrient-rich serving of proteins from our unique blend of pea, chia, pumpkin, hemp and quinoa. This premium supplement is gluten-free, soy-free, dairy-free and grain-free, too! Just remember to use your favorite non-dairy milk!

Ingredients

• 3 bananas, frozen
• 2 scoops Life’s Abundance Chocolate Plant Protein
• 1/4-1/2 cup milk of choice
• 3/4 cup frozen berries of choice
• 1 Tbsp. nut butter of choice
• 1/8 tsp. vanilla extract
• Toppings: Shredded coconut, nuts or seeds, cacao nibs, granola, banana slices and fresh berries

Directions

Add all ingredients to a high-speed blender and blend until creamy and smooth. Transfer to a bowl and add your favorite toppings. Serve chilled.

Be sure to share this fun and simple recipe with friends and family! And if you create your own twist using different toppings, be sure to share your ideas and results in the comments section below!

Nothing's better than a warm, golden muffin fresh from the oven on a cold winter morning. The next time you get a powerful craving for muffins, don't use a cheap grocery store mix. Use your imagination! Our culinary experts tried several combinations of fruits and veggies before discovering a taste sensation that's a guaranteed palate pleaser. We don't mind telling you that this recipe was a serious hit with our co-workers at our home office.

Our bakery-worthy muffins are made from scratch, so you'll rack up some bragging rights for your incredible kitchen skills when you serve these to your friends and family. As it's written below, this recipe yields approximately 6-8 muffins. But you might even consider whipping up a double batch of these irresistible delights.

Be sure to share this inspired recipe with friends and family! And if you do your own twist on this recipe, using different fruits or vegetables, be sure to share your ideas and results in the comments section below!

Ingredients

• 1/4 cup white whole wheat flour
• 1/4 cup spelt flour
• 1 scoop Life’s Abundance Vanilla Plant Protein
• 1/2 tsp. baking soda
• 1/2 tsp. baking powder
• 1 tsp. cinnamon
• 1/4 tsp. ground ginger
• 1/4 tsp. freshly grated nutmeg
• 1 small zucchini, grated
• 1 small ripe banana
• 2 Tbsp. apple sauce, unsweetened
• 2 Tbsp. light agave nectar
• 1 tsp. vanilla extract

Directions

Preheat oven to 350 F. Grease 6 regular-sized muffin tins. In a large bowl, combine dry ingredients. In medium bowl, mash bananas with a fork. Add remaining ingredients to the bananas and stir.

Add the wet mixture to the dry, stirring until just combined. Pour into muffin tins and bake for 20-25 minutes, rotating pan half way through. 

Most nutritionists encourage people to choose lean protein over fatty meats, and vegetables over french fries. But when it’s 6:45 p.m. and you’re staring down at a solid block of frozen chicken breast that you forgot to thaw overnight, the temptation to order pizza is strong. So strong.

Drive-through and fast-casual restaurants are in heavy rotation in many American homes. The truth is, we cook less than pretty much any other developed nation. But it’s to our own detriment, as a strong correlation exists between cooking at home and better nutrition. Among the main reasons we don’t cook? We just don’t have enough time. Fortunately, there is such a thing as a healthy convenience food! From the humble rotisserie chicken to a bag of mixed vegetables, these time-saving items are also super nutritious.

Rotisserie Chicken

Available at most supermarkets for well under the cost of a large hand-tossed Meat Lover's, these ready-to-serve birds make dinner a snap. Just add a side of vegetables and heart-healthy grains, and you’re good to go. One caveat: Some brands are heavy on salt, so either factor that into your choices for the rest of the day, or find a plain-cooked variety like those sold at higher-end grocery stores.

Frozen Fruits & Vegetables

Yeah, we feel pretty self-satisfied toting a basketful of fresh produce up to the checkout counter, too. But that quickly turns to guilt when we have to toss three-quarters of it in the trash a week later because "life happened." Chopping fruit and vegetables takes time we’d rather spend elsewhere, and the pre-prepped servings you’ll find at the store are often come with a significant markup. We’ve found our salvation a few aisles over, in the freezer section. Washed, cut and ready for action, frozen vegetables are the ultimate time-saver for stir-fry dishes, soups and sides. Or pop half a cup of frozen berries into the fridge overnight for a quick-and-delicious yogurt topper. Lest you worry that this convenience comes with diminished nutrition, know that frozen produce is processed at peak ripeness, and nowadays you can even find organic options in most supermarkets.

Prepackaged Oatmeal

We love a mason jar filled with elaborate overnight-oat concoctions as much as anyone, but when it comes to saving time and energy, there’s nothing like a single-serving packet of the instant stuff. The main advantage of traditional oats is their comparatively low glycemic index score (55 versus 70 for instant, which means they’re less likely to raise blood sugar). Whether you prepare your oatmeal the old-fashioned way with boiling water, or heat it in the microwave, within minutes you’ll have an fiber-, iron- and protein-rich bowl that’s delicious plain or with accoutrements. Just make sure to choose a brand without added sugar and sodium.

Canned Beans

Beans are near the top of many experts’ health-food lists, but by the end of a long day, the only thing we feel like soaking is our own bodies, in a hot bathtub, preferably within grasping distance of some dark chocolate. Good thing canned beans are nutritionally equivalent to dry beans, provided you choose products without added salt or sugar (or at least rinse them thoroughly to remove said salt or sugar). Canned beans make Meatless Mondays a snap. Simply mash them with a fork and spread them on a corn tortilla with melted cheese for a quick and tasty dinner. Simmer a can or two of black beans for 20-30 minutes in some pre-packaged broth along with a bag of frozen vegetables for an easy protein-filled soup. Or combine them with corn, olive oil and cilantro for a yummy side dish!

Canned Fish

The U.S. Department of Agriculture recommends we eat at least two servings of seafood a week. That might be easily achievable if you live on one of the coasts, but affordable fresh fish is harder to come by in many communities — and potentially labor-intensive to prepare regardless of where you live. Widely available canned tuna and salmon is already cooked and ready to eat or cook straight out of the tin. It’s also often cheaper than fresh while boasting the same high protein content and omega-fatty acid profiles. Mix it with salsa for a zesty sandwich topper or stir in plain Greek yogurt for a nutritious take on tuna or salmon salad. Or, if you’re feeling fancy, whip up a quick batch of five-ingredient salmon croquettes. #Drool.

How do you save time while eating well? Share your tips in the comments section below!

Sources

^{https://www.livescience.com/13930-americans-cook-obese.html
https://www.health.harvard.edu/nutrition/get-cooking-at-home
https://www.sciencedirect.com/science/article/pii/S0749379714004000
https://www.kcet.org/food/grocery-store-economics-why-are-rotisserie-chickens-so-cheap
https://www.npr.org/sections/thesalt/2018/05/17/611693137/frozen-food-fan-as-sales-rise-studies-show-frozen-produce-is-as-healthy-as-fresh
https://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs#1
https://www.forksoverknives.com/why-should-we-eat-beans/#gs.oZn3KuU
https://www.foodnetwork.com/recipes/paula-deen/salmon-croquettes-recipe-1952311}

Nothing says Halloween is just around the corner like the arrival of pumpkin season. Sadly, many of us never really enjoy the fruits of this versatile squash varietal. Amazingly, you can easily bake or boil your own pumpkin purée using the innards of your decorative jack o’ lanterns!

This October, instead of stocking up brightly colored, high-fructose-corn-syrup concoctions that can cause repeated sugar crashes that leave you feeling like an empty gourd, why not try an entirely new fall delicacy using pumpkin purée? We promise, there’s nothing terrifying - or tricky - about these tasty treats.

Sure to delight, nourish and leave you with a big, toothy grin on your face, this no-fuss, no-bake recipe will help banish the hobgoblins of low-blood sugar and in-between-meal cravings. And the perfectly balanced blend of spices will instantly transport you to fall memories of years past.

INGREDIENTS

1 1/4 cup oats
½ cup pumpkin purée
¼ cup coconut palm sugar
2 Tbsp. Life’s Abundance Vanilla Plant Protein
2 Tbsp. maple syrup
1 tsp. pumpkin spice
1 tsp. vanilla extract
Unsweetened desiccated coconut or cinnamon to coat

DIRECTIONS

1. In a food processor or high-speed blender, pulse oats until a fine powder is achieved.
2. In a medium bowl, combine oat powder with remaining dry ingredients.
3. Fold in wet ingredients until evenly combined. The batter should be firm with just enough moisture to allow the coconut coating to stick (next step).
4. Use hands or a 1-inch scoop to make small dough balls. Roll balls until outside is smooth, coating in chopped coconut, cinnamon or topping of choice.
5. Store refrigerated in an airtight container for up to a week … even though they’ll never last that long because they’re just too darn delicious!

This recipe yields approximately two dozen 1-inch bites. Enjoy!

Chances are, you've interacted with more than one person today who's suffering from a headache. There are likely a number of people reading this post right now who have a headache. That's because millions of Americans suffer from mild-to-intense headaches. According to the World Health Organization (WHO), 1 in 20 people in the developed world suffer from chronic headaches on a daily basis.

For those who have more days per month with a headache than without, life starts to feel like an endurance test more than anything else. Between the pain, the throbbing and the pounding, folks with chronic headaches will begin to have difficulty concentrating. This lack of focus can prove quite dangerous, especially if your job puts you in hazardous situations.

If your headaches began all of a sudden and have lasted for three months or longer, you may be experiencing what experts refer to as New Daily Persistent Headaches (NDPH). Such head pain may grow or slack off in intensity, but they are constant. There are medications to provide relief for such round-the-clock headaches, as well as relaxation techniques and biofeedback which have had some success in treating NDPH's.

Do you or someone you know have chronic headaches? Here are seven common causes, along with some idea about how to remedy such triggers.

1. Medications
Some prescription medications may have the potential to trigger a headache. It may not be just one medication causing the problem, but rather an interaction between prescriptions or even over-the-counter medications. If you've recently switched up your prescription routine, and seen a corresponding increase in headaches, please consult with your doctor.

2. Stress & Anxiety
Stress can take a toll on you, and it's a common cause of tension headaches. If you can avoid stressful situations, great. If not, learning to cope with stress and be more chill could really help. If you're unfamiliar with breathing exercises, just Google it! They're easy to find online and take very little time and effort to yield results. Breathing and relaxation exercises may ease anxiety in stressful situations and prevent possible headaches. Just remember to breathe, relax and maybe take a stroll if your present environment is causing you undue stress.

3. Auditory & Visual Causes
Loud, repetitive sounds can definitely lead to bad headaches ... just ask anyone who has lived nearby a construction site. But it's not just super-loud sounds, even low levels of continuous noise can trigger head pain. Calming music playing over noise-cancelling headphones may help. Brightness from your computer screen, sunlight or overhead lights can ramp up the pain. Turning down your screen brightness, or simply switching your devices to night-mode, could make a significant difference.

4. Hormonal Changes
The sad truth is that women are more likely to suffer from chronic headaches than men. When estrogen levels drop, especially right before a period, you may be more likely to develop a headache. Keep track of your cycle in a journal or diary. By analyzing the data, you may be better able to plan for future headaches. We recommend that you share your diary with your doctor, especially if the patterns indicate a correlation between your cycle and chronic headaches.

5. Poor Posture
Believe it or not, but your parents were right. Maintaining good posture can have a noticeable effect on your health. This is no laughing matter, especially for those of us who spend a lot of time looking down at our phones (text neck, it's a thing). Whether you're in your office chair or on your couch at home, sit up straight and raise your device to eye level to keep your blood flowing. Be sure to get up and move around every so often, especially if you spend hours hunched over your desk. Just as it is important to be aware of your posture during the day, you should also be mindful of your body position when you sleep. Don’t sleep in an strangely contorted position - especially in a cold room – as this can lead to painful muscle spasms. No one enjoys waking up in excrutiating pain, especially if you're already sleep-deprived, so take this suggestion to heart!

6. Too Little or Too Much Exercise
Since Ancient Greek times, thinkers and philosophers have cautioned us with variations on the phrase, "moderation in all things." Both physical over-exertion and not getting sufficient exercise can increase your risk for headaches. If you're leading a mostly sedentary life now and plan to begin an exercise routine, just be sure to start things off slow at the gym. Pushing too hard can result in an exertion headache from the swelling of blood vessels in your head, neck and scalp. To avoid such a scenarios, talk to your doctor before beginning or revising any exercise regimen.

7. Poor Nutrition
Food and drink release neurotransmitters, which can cause headaches in some people. Such triggers include aspartame, caffeinated beverages, chocolate, alcohol (especially red wine), cheese and others. Skipping meals or eating junk foods can deprive your body of sorely needed nutrition. Doctors recommend focusing on a healthy balanced diet, with a good mixture of slow-release energy foods (taken in small, evenly spaced meals) and limiting your intake of refined sugars. To ensure that you're getting all of the nourishment you need, we encourage you to check out our selection of premium health supplements. Each innovative product was carefully formulated with registered dietitian, healthy cooking expert and author Keri Glassman, founder and president of Keri Glassman, Nutritious Life.

Word of caution ... if you have eliminated all of these potential causes as the trigger of your head pain, be aware that there are other serious causes that can lead to a sudden headache. You should make an appointment with your doctor right away. GP's may order imaging tests - such as an MRI or a CT scan - to rule out more serious conditions that require immediate treatment.

Have you discovered a way to overcome your chronic headaches? We're interested to learn how. Please leave your helpful tips in the comments section below!