In recent years, seaweed has become a popular health food with research showing it may have anti-inflammatory and anti-cancer benefits.

Take a moment and picture yourself leisurely walking on a beautiful beach, enjoying the soft sand beneath your feet. Suddenly, you encounter an unexpected annoyance: seaweed entangling your toes. It's a peculiar feeling, with slimy strands clinging stubbornly to your skin. You can't help but feel annoyed as you try to shake it off. It's a gentle and perhaps funny reminder that nature has its quirks.

But from the vast, blue depths of the mighty ocean to your very own body, seaweed has made quite a splash in the health and wellness world in recent years. It’s clear as the pristine waters of Iceland: this oceanic treasure isn't just for mermaids and beachcombers anymore! So what makes this beachy “weed” so great?

From its newfound status as a superfood full of minerals and anitoxidants to its numerous health benefits, we’ll dig up all the salty details on seaweed in this blog. So grab your beach towel and keep reading to learn more about this water-loving plant!

4 Health Benefits of Seaweed

Did you know seaweed packs a nutritional punch stronger than a current from a speedy dolphin? It's true! Imagine a treasure trove brimming with vitamins A, C, E, and K alongside minerals like iodine, calcium, and iron - it's like a marine multivitamin but tastier!

Eating seaweed may provide the following health benefits [1]:

1. Supports a strong immune system: A 2020 study showed that edible seaweed is a good source of vitamins and minerals, going above and beyond the recommended dietary intake (RDI)! [2] It’s like a busy nutrition squad that forms a healthy force field around your immune system - making sure no sneaky viruses or bacteria can crash the party and that you stay as healthy as possible.
2. Supports digestive health: Looking for smooth sailing in your digestive system? Look no further than seaweed! It’s full of fiber which aids in digestion and prevents any backups. Say goodbye to digestive woes and hello to a happy tummy with the help of seaweed.
3. Supports heart health: When it comes to matters of the heart, seaweed doesn't flounder. Packed with omega-3 fatty acids, it’s a strong swimmer in the heart health pool - that’s because it contains certain compounds that may protect your heart. [3]
4. Stabilizes blood sugar levels: Brown seaweed contains fucoxanthin, an antioxidant that gives this curious sea vegetable its color. Researchers discovered it positively affects the body’s ability to maintain blood sugar levels and prevent blood sugar spikes after a meal. [4] That’s a win for stable blood sugar enthusiasts everywhere!

So it’s really no secret anymore: move over spinach, seaweed is the new nutritional powerhouse. It's no ordinary sea plant - it's an immune-boosting wonder. Sure, more research is needed, but early findings indicate this treasure trove of health benefits is waiting to be unlocked.

Life’s Abundance Minerals & Antioxidants powdered drink mix is an easy, delicious way to take advantage of the benefits of seaweed plus 10 superfruits and 74 other trace minerals.

Understanding Seaweed: The Ocean’s Protector

Think of seaweed as nature’s underwater garden, thriving beneath the surface without you ever noticing. This fascinating aquatic plant grows in shallow waters worldwide and comes in various shapes, sizes, and colors. There are three main types of seaweed: brown, red, and green. Brown seaweed is the biggest while green seaweed is the smallest.

This aquatic superhero also acts as a natural filter for the ocean, providing a refreshing cleanse by whisking away excess debris and nutrients. It also absorbs carbon dioxide from water, making the planet a healthier place to live. Talk about going the extra nautical mile.

Not to mention it’s the home and sustenance to countless marine creatures: crabs, lobsters, and an eclectic mix of friendly fishies. It’s like their very own seaside cabana and an endless salad bar in one!

In conclusion, seaweed is incredible. Not only is it a delicious and trusted ingredient in cuisine, but it’s also the ocean’s own superhero and protector. It’s crucial to supporting a diverse and thriving aquatic life - and to your next workout!

Sustainability and Seaweed Harvesting

Imagine Life’s Abundance like a farmer carefully tending the fields. Planning, researching, and caring for our crops is a top priority, and seaweed sourcing for us means a meticulous scientific approach. This steadfast commitment to quality helps us continuously discover, prove, and deliver unique natural ingredients. But here's the twist: instead of fields of wheat or corn, the fields we source seaweed from are the underwater gardens of the Icelandic Westfjords.

However, there is a growing need to be careful about cultivating seaweed. If it’s not done sustainably, more harm than good to our marine ecosystems is in the near future - not to mention the damage that can happen to local communities when harvesting is done irresponsibly.

By working with manufacturers with independent marine resource experts, local government, and internationally recognized organic certification bodies, we know our seaweed is harvested with practices that follow the highest quality standards available today.

So, as you embark on your journey towards a healthier lifestyle, remember that choosing products made with sustainably-harvested seaweed is not only good for you but also for the beautiful world we call home. With a commitment to sustainability and a shared vision, together we can create a brighter, greener future for generations to come.

Minerals & Antioxidants Drink Mix: Harness the Power of Seaweed

Looking to add a little seaworthy sparkle to your health and beauty routine with the power of seaweed? Our Minerals & Antioxidants natural pre-workout drink makes it easy to get a daily dose of seaweed goodness. When combined in a powdered drink mix with 10 superfruits and 74 plant-based trace minerals, reaping the health benefits of seaweed can be as easy and delicious as a summer mocktail on the beach - with no added sugar!

The invigorating, bright flavors will surely charge your day and taste buds with every delicious, berry-powered sip. (Pro tip: adding ice and fresh lemon juice is the easiest way to take it to the next level.) Not only can you enjoy the beneficial compounds in seaweed, but you'll also get other essential minerals and antioxidants in every sip - helping you stay fit and healthy.

In summary, it’s safe to say seaweed is making a run for the title of Superfood of the Century! From its role in the ocean ecosystem to the numerous benefits it offers our bodies, it's clear that seaweed is more than just a leafy green beneath the waves. So here’s to riding the tides of health and vitality! Just grab your glass and make waves of wellness with a natural pre-workout drink mix made with sustainably-harvested seaweed, superfruits, and coconut water. Yum!

References:
[1] www.webmd.com/diet/health-benefits-seaweed

[2] www.forbes.com/health/body/health-benefits-of-seaweed

[3] www.sciencedirect.com/science/article/pii/S2667031321000087

[4] www.ncbi.nlm.nih.gov/pmc/articles/PMC8990535/

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Mother’s Day is a special holiday that celebrates the strong, beautiful ladies in our lives.

As Mother’s Day approaches (yeah, we know…time flies), finding the perfect gift for an environmentally-conscious mom can feel like a daunting task with the number of online retailers out there. We've all been there: a last-minute Google search brings up hundreds of ideas and picking just one can be overwhelming, easy to put off, and oops - you missed the shipping window!

Now you’re hurriedly searching for some generic gift from the corner store that doesn't really capture your unique gift-giving style.You know the feeling when your recipient gives you a polite "Thank you", but you can see the disappointment on their face as they open yet another bamboo toothbrush. The good news is, if you’re reading this, you can avoid this scenario.

So, grab your favorite mug of coffee, tea, or wine (no judgment here), and explore some thoughtful, eco-friendly gifts that will please any Mother Earth-loving mother - with time to spare!

Why Does Being Eco-Friendly Matter?

Before we get into the gift-giving, let's talk about a couple of reasons why being eco-friendly is the bee's knees. First off, reducing waste is an intregral part of taking care of the Earth. It's like Marie Kondo-ing the planet - say bye-bye to excessive packaging and unwanted ingredients, and hello to minimalist products that spark joy for Mother Earth.

Plus, many eco-friendly Mother’s Day gifts are made from natural, organic, or non-toxic materials, which are better for the health and well-being of both the recipient of your gift and the environment. For example, choosing clean, natural skincare products reduces exposure to harmful chemicals and promotes a healthier lifestyle for all the mommas out there.

So, let’s get eco-fabulous together! It's time to show the world that every gift-giving season is an opportunity to make our planet green and gorgeous and inspire others to follow suit.

Give the gift of radiant skin with an eco-friendly skincare kit that includes all the essentials.

3 Eco-Friendly Gifts Ideas for Mother’s Day

Below are gift ideas that will please any woman in your life with an added nod to sustainability:

• Spring flower bulbs: There are a whole bunch of gorgeous bulbs that can bloom during spring and summer, and they're perfect for adding a pop of color to anyone’s yard. Plus, they're like a little invitation to all the fluttering butterflies and charming hummingbirds to come join the party! You can arrange some of these bulbs in a cute basket for a lovely gift that your loved one will absolutely adore. How delightful does that sound?
  
  
• Skincare kits: Every woman deserves healthier, more radiant skin. So indulge your favorite momma with the gift of healthier, more radiant skin with our all natural skincare kit. The kit includes our Facial Moisturizer, made with organic botanicals, so you can be confident that she’ll have a clean and effective skincare routine - powered by nature.
  
  A good facial moisturizer utilizes the power of plants to provide natural hydration, leaving the skin soft and smooth. There’s a bonus! Our skincare kit includes all the essentials: a cleanser, facial moisturizer, serum, and an all-over body lotion. So your lucky lady will have everything she needs for a simple skincare routine to be ready to slay the day!
  
  
• Bamboo cooking utensils: If the woman you have in mind is a culinary queen, make her day and help her create a zero waste kitchen with bamboo cooking utensils. Plastic can sneak harmful chemicals into your food, so bamboo is a fantastic alternative to the more common plastic or rubber spatulas that tend to degrade over time. They’re not just practical, they’re strong and sturdy too - so she can keep flippin’, stirrin’ and servin’ with confidence. Best of all, they’re biodegradable (meaning they’ll break down naturally over time).
  
  

Show the Ladies Some Love!

Whether you choose one of the gift ideas above or buy a handpicked bouquet of flowers, knowing your purchase is also eco-friendly and aligned with a sustainable mindset will bring you a sense of satisfaction in making a positive impact on the planet. Your loved one will feel truly special and appreciated, knowing that you took the time to choose a gift that comes from the heart.

When you gift your mom or the mother-like figure in your life with a gift that also respects Mother Earth, you’re saying, “I care about you - and the planet.” And it doesn’t get better than that!

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Science has found that taking a multivitamin each day may give your mood a natural boost. 

Have you ever wondered what exactly a multivitamin does for your body? It's a common supplement that many people take, but do you really know what it's supposed to do and whether it actually works?

First off, let's define a multivitamin. It's essentially a supplement that contains a combination of vitamins and minerals. The idea behind taking one each morning is that it can help fill in any nutritional gaps in your diet and ensure that you're getting all of the nutrients your body needs to function properly. But do they really live up to their claims? Let's take a closer look.  

What a Multivitamin Can (and Can’t) Do 

Let’s face it, even the best multivitamin can’t completely counterbalance the effects of eating fast food for every meal. But what it can do is help make up for the gaps that even the healthiest diet may present.

Some studies have found that people who take them regularly have a lower risk of developing chronic diseases like heart disease and cancer. In addition, certain groups of people may benefit from taking a multivitamin. For example, pregnant women may benefit from one that contains folic acid, as it's important for the development of the fetal brain and spine. Older adults may also benefit from taking a multivitamin, because they may be at a higher risk of nutrient deficiencies due to changes in their body's ability to absorb nutrients.

While this is all excellent for the body, science now suggests that multivitamins may offer additional benefits - specifically for the mind.

Give your diet a daily boost with all the nutrients you need and none of the extras that you don't.

Memory and Cognitive Health 

Good news for those who don’t quite have the best memory - a multivitamin may help. A recent study found that taking a daily multivitamin may actually improve your cognitive health. In fact, in a blind study of over 2,250 adults over 65, those who took multivitamins daily for three years appeared to experience 60% less cognitive decline than those who took a placebo. 

While more research is needed to solidify this exciting new link, previous studies seem to back up its findings. They have also suggested that multivitamins may be able to improve memory and brain activity in seniors as well.

Mood Benefits

Feeling a little down? A lack of vitamins and proper nutrition has long been linked with not only physical but psychological illnesses. Science has found that taking a multivitamin each day may give your mood a natural boost. 

Even better, researchers have found that multivitamins and supplements may have the ability to decrease stress and fight depression in people of all ages. Know anyone who could use a little less stress in their life? 

Is Taking a Multivitamin Right for You?

Don’t get us wrong – if you think you may be suffering from a mental health issue, then a trip to Vitamin Shoppe® is no substitute for a visit to your healthcare professional. But if you’re looking for a way to supplement a healthy diet, then investing in a good multivitamin may be a great choice for you.

It’s important to keep in mind, however, that not every multivitamin is created equal. Some may only contain minimal vitamins and nutrients, while others may throw in every ingredient in the book. This is where a little knowledge in proper label reading can go a long way!

Finding the Perfect Multivitamin Balance 

We realize just how tricky it can be to find a multivitamin that doesn’t over or underdo it. That’s why we created our own Multivitamin, which contains the right blend of essential vitamins and extracts.

Delivered in veggie capsules with no magnesium stearate, you can rest assured that our multivitamins are non-GMO, gluten-free, and contain no artificial flavors or preservatives. Give your diet a daily boost with all the nutrients you need and none of the extras that you don't.

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Don't Be D-Railed By Short Winter Days

So this is the year you’re really going to reach your wellness goals, right?  Starting your health journey - or restarting in some cases - might be on that list and we know it can be overwhelming to constantly think of a menu of healthy options to eat. So, we’ve gathered a few of our favorite quick and easy recipes to help you spend less time cooking and more time feasting.

Frozen Berry Bites

Frozen Berry Bites are a great on-the-go snack for the whole family.

Ready to have the whole family join in on the “healthy eating” journey? These Frozen Berry Bites require no time in the oven and are quick and easy to make with the kids. And, with our nutrient-packed Greens Blend in the mix, this will help everyone achieve their 5-9 servings of fruits and veggies. Whip this up for easy, on-the-go snacks, or when you’re craving a scoop of ice cream after dinner. 

Cherry Lemonade Recipe

Cherry Lemonade keeps you hydrated with a nutrient-packed punch.

As you gear up to start heading to the gym more often, you might be tempted to grab an energy drink on the way out the door. Make the smarter, less-sugary decision by making this five ingredient recipe including our Minerals & Antioxidants. The best part is you can make it in advance and store it in the fridge for up to five days, so you can have it ready to go on those extra sleepy mornings. 

Vanilla Pro-tains

Vanilla Pro-tains make for a delicious, sweet breakfast or side.

We’ve all heard that breakfast is the most important meal of the day, so why not make it count with a delicious, yet healthy, recipe? All you need are three ingredients and you’ll be able to make this quickly on a stove top or in an air fryer. Plantains are already packed with nutrients, but with our Vanilla Plant Protein, you’ll get an extra protein punch.

Have an easy, healthy recipe? Share your go-to below!

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Probiotics ensure your body has the support it needs to keep your health goals on track.

Along with joy and cheer, people also tend to spread germs during the holidays! And even if the seasonal bug doesn’t get you, sometimes the accompanying holiday stress of shopping, hosting, cooking and lack of sleep will. And these things will take a toll on your health. That’s why it’s so important to introduce probiotics into your daily routine.

Why Probiotics Are Particularly Vital During The Winter Season 

While they often get a bad rap, it's important to understand that not all bacteria are created equal. In fact, the average human gut contains over 100 trillion bacteria, many of which have important health benefits!

That's why probiotic supplements are designed to ensure that your body has all the support it needs to enjoy the benefits of healthy bacteria. 

Probiotics Play A Key Role In Preventing Illness

Probiotics help maintain your body’s count of friendly bacteria, which act as a tiny army to combat viruses. When an intruder is detected, these bacteria play a key role in the production of natural antiviral proteins. Probiotics ensure that your immune system has plenty of reinforcement in the fight against the seasonal cold and flu.

Probiotics Promote Proper Digestion

Let’s admit it - one of the best parts of family gatherings is all of the delicious food. Just remember that the more you eat the more your gut will have to work. Healthy gut bacteria not only boosts the immune system but also plays an essential role in digestion. Probiotics can help ensure that your digestive tract maintains enough healthy bacteria to avoid issues such as bloating, constipation, acid indigestion, and IBS.

Healthy gut bacteria not only boosts your immunity but also plays an essential role in digestion.

Sleep So Good You’ll Think You Hibernated

All of the logistical planning involved in family gatherings, holiday getaways and hectic shopping sprees surrounding the season can often result in a less predictable winter sleep schedule. Unfortunately, when your sleep cycle is thrown off, your body's healthy bacteria count will often follow. The good news is that the opposite is also true. Not only can probiotics help keep your gut healthy, but science now suggests that they can also lead to an improvement in the quality of sleep.  

Probiotics Can Help Counteract Holiday Cookies

It’s inevitable that most of us will overindulge during the holidays - whether it’s cookies, cocktails or grandma’s casserole, but it doesn’t need to stress you out.  Science has linked probiotics to the prevention of weight gain, so enjoy those extra peanut butter kisses, and pop a daily probiotic capsule as a great way to ensure your body has all the support it needs to keep your health goals on track.  

Alleviate Stress During The Winter Season

Between shopping, parties, and potlucks, winter can get hectic, but it turns out that the benefits of probiotics don’t end with immune and gut health. Research has also shown that they can relieve stress and depression while boosting cognitive function - just another reason to add them to your arsenal. 

At Life’s Abundance, we want to help keep you happy and healthy all season long. That's why we created a premium probiotic formula with at least 25 billion CFUs per capsule. This formula was developed with an award winning probiotics manufacturer in the USA, focused on supplying the highest quality strains that are vigorously tested using top technological advances. We go through this extensive process so you can get the full benefit out of our probiotics.

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Tip: To banish stress, breathe in, hold it, then let it out slowly.

“I’m so stressed.” How many times have you heard that from family, friends and just about anyone you encounter?  It often seems worse during the holidays, because so much is demanded of us with so little time to accomplish anything. No wonder there’s more stress, anxiety and tension - just thinking of that endless holiday to-do list can raise your blood pressure.

Bring it back down to normal with these five tips on how to manage holiday stress, before it wreaks havoc on your sleep or your peace of mind. Nobody wants those disturbed.

Gratitude. Be thankful for what you have. Most people are fully content in life without having an Aspen ski chalet or a 90-foot yacht. Psychologists have researched that, when you celebrate what you already have, you tend to be happier and healthier. With that, stress has less of a chance to take hold, and you’re less concerned about keeping up with the Kardashians.

Breathe. You’re in a mad rush to grab a bottle of wine for your best friend’s holiday party and the person on line in front of you forgot their wallet. While they shuffle off to get it in their car, you’re left in line waiting. And waiting. That’s when oxygen becomes your best friend. Take a deep breath through your nose, hold for a count of four, then let it out to the count of eight. Repeat five times and your mindset will shift from red hot to rosé all day.

Tip: It's proven. Playing with your pets calm and relax you.

Play with your pets. Fact: pet owners are less likely to suffer from depression. They have lower blood pressure and cholesterol levels which guard against heart problems. Even better? Playing with dogs or cats elevates your levels of serotonin and dopamine, which calm and relax you. Pets do so much for us, it’s only natural to want to reward them. Try Pork & Apple Sausage Treats for dogs or Turkey Hearts Freeze-Dried Treats for cats. Both are Y-U-M.

Let go of perfection. Throttle back on anxiety when your 9-year-old’s rendition of silent night needs more work before the holiday pageant. Instead of trying to improve it to the level of Mariah Carey, relax, sometimes it’s better to just let good enough be enough.

Don’t abandon your healthy habits. Yes, it’s snowing. Yes, it’s cold. But a short jog can help raise your spirits and get your endorphins flowing. Refreshing runs, or even a brisk walk, are a good start. Now keep up the good work by refreshing your skin. Keep that summer glow of yours from fading with our Facial Serum. A few drops is all it takes to revitalize, hydrate and pamper your skin. So now a petal-soft complexion is definitely in season.

Remember, the key for a happy, healthy holiday season and beyond is to catch stress before it starts - so you can concentrate better, sleep better and feel much better for the holidays.

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Tip: Signing up for our Autoship program will save you both time and money.

Challenging economic times make it harder to balance getting premium products for your family while also saving your wallet. We know how it is, which is why we spoke to our very own employee-owners to share money saving tips they’ve learned from personal experience as well as from our customers. Now you won’t have to sacrifice quality - ever again.

Sign Up For Autoship

One of the best ways to save money at Life’s Abundance is by using our Autoship program. You get discounted pricing when you add products to your Autoship, it’s absolutely free to enroll and has no minimum order requirement. It’s a loyalty discount program with big benefits.

You’ll never again have to make a late night run to the store when you’re running low on pet food, supplements or personal care items. Just choose how often you’d like your products shipped out and we’ll do the rest.

Saving both money and time? Everyone knows that’s a win-win.

Double Up Your Order

If you’re already enrolled in our Autoship program, you’re one step ahead. But did you know that you can save even more money by doubling your order? For example, if you order a bag of pet food today, you’ll pay $8.85 for shipping. But, if you order two bags today, you’ll still pay the same shipping rate. This way you can double up your Autoship order and schedule it to ship out less frequently - saving you on shipping.

This strategy will cut your shipping costs in half, and you’ll still receive the discounted Autoship pricing. Remember, your Autoship frequency can be set as far out as 4 months apart.

Special Insider tip: You may be thinking - “I don’t need two large bags of food, plus they’ll go bad.” Just check out our blog on how to store pet food, and you’ll be able to keep your furry friends’ kibble fresh for longer.

As an extra perk, by doing this, you’re helping out the environment by cutting down on your deliveries, reducing carbon emissions, and your packaging, saving trees.

Fill Up The Box

If you already trust the quality of one of our products, try other products from our people and pet lines. Make it easier on yourself by adding on to your already existing shipment - with supplements, skin care, pet treats or cleaning supplies. This way, you’re buying from a single source and it saves you money on shipping too! And, since you’ll be making the most of it and adding multiple products into the same package, this is a greener option for the environment.

Tip: Fill up your existing order by trying other products from our people and pet lines.

Skip “Oh Shoot” Day

Have you ever had that moment where it’s pup’s mealtime or you’re making your morning protein smoothie and you’re down to that last scoop in the bag - and you haven’t placed your order yet? “Oh shoot.” We’ve all been there, which is why it is important that you never wait until the last minute to ship your order since overnight shipping is super expensive. Even then, it still might take two days depending on the time of day you purchase. It’s better to have a week or two of extra product than pay extra at the very last minute.

Special Insider tip: If you can’t log into your account to ship your order, just find your last Autoship confirmation or tracking number email and reply to it with “SHIP NOW” and we will take care of the rest! Just make sure your credit card number is up to date. Easy peasy.

Don’t Give Up Quality And Safety

As we’ve mentioned before, you never want to give up quality or safety just to save a few extra bucks. After all, good health starts with good nutrition, and what would a trip to the doctor or vet cost you in time, money, and worry?

You do everything you can to keep your family healthy, and you also know it’s important to focus on the quality, and overall safety of the products they consume. That’s why here at Life’s Abundance, as an added layer of quality assurance, we’ve developed a unique recall system so advanced that when you purchase a product, we know what you received, all the way down to the lot number. We’ve never had a recall in over 20 years, but if there is ever an issue, our proactive communications system allows us to reach thousands of people by phone in just one hour, ensuring that all affected customers are contacted quickly. You would also hear from us by email and even through the mail. Without this direct outreach, most consumers would never hear about a recall.

We hope these tips help you while you’re buying products from Life’s Abundance. Happy Shopping and Happy Savings!

Have some Life’s Abundance money-saving tips of your own? Share them in the comments below!

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Tip: Use healthier ingredient alternatives in your recipes to create just-as-delicious holiday meals.

We’ve all been there. You’ve finally managed to get your wellness goals on track, but then the holidays roll around. The spirit of the season along with decorating, gift shopping and delicious food and desserts can sometimes result in your health taking a backseat - but this is totally normal.

The holidays are meant to be enjoyed, so the last thing you should do is beat yourself up over a slice of pie or a festive cocktail. So, while you’re indulging in the festivities with your friends and family, here are some realistic ways to stay healthy through the holidays.

Rethink Your Fitness Routine 

You’re not alone if you think of the holidays as one big festive blur. With parties to attend and travel arrangements to make, it’s easy to forget to schedule your normal fitness routine. There’s no problem with giving yourself a bit of a break during the holidays - as long as you keep your body moving. 

For example, instead of hitting the gym 5-6 times a week, try a goal of 3-4 times a week. Or, if you normally work out for an hour a day, know that even 20 minutes of weight training or a HIIT workout is enough. This leaves more time for holiday activities while still getting in a good sweat and still have time for holiday fun. 

Tip: While your loved ones are visiting, suggest taking a walk together to get a little movement in your day.

Another idea you can incorporate into your fitness routine is including your loved ones. They’re likely visiting you for the holidays, so what better way to spend time together and feel great than by taking a stroll to check out the holiday lights or doing a yoga class to unwind after a long day of holiday shopping.

Healthy Holiday Substitutes

If your schedule is getting a bit too busy to incorporate a workout, there are always changes you can make in the kitchen. One of the best parts of the holidays is there’s no shortage of delicious food and drinks. You might normally take one look and feel a sudden pang of guilt, but in reality, you don’t have to indulge.

It’s time to rethink the idea that all delicious desserts have to be a guilty pleasure. Instead of cutting yourself off, try healthier options. There are plenty of healthy dessert recipes out there that are perfect for the holidays. 

Happy Holidays to you and your family. With these simple tips you’ll be feeling much better come January 2nd.

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Are you one of 70 million Americans who experience restless nights where you’re tossing, turning, and constantly waking up? Maybe you’ve already tried a slew of things in hopes of getting a good night’s sleep - from turning off electronics to blackout curtains, to spraying your pillows with lavender, but it’s still a struggle. We feel your pain and we just might have a solution you haven’t tried.

What if we told you there are certain foods that can improve the quality of your sleep and help you get those well deserved zzz’s?  Science has shown that one key to better sleep starts at the dinner table. Tryptophan, for example, is an amino acid that encourages the release of sleep hormones and is found in some of the foods you love. It’s not only what you eat that matters though, but also how you eat. Digestion slows when you’re laying down which can cause discomfort as you’re drifting off to sleep. So eating a large meal late in the evening isn’t ideal.

To help you rest easy,  we’re sharing eight of the top foods to add to your dinner menu and a few bonus tips on what you’ll want to avoid.  Bon appetit and sweet dreams!

Foods That Improve Sleep Quality

Almonds + Cashews: These go-to nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department. 

Apricots: Not only pretty and deliciously tangy-tart, they’re chock full of vitamin C which can help relieve stress. Vitamin C-rich foods have been shown to help your body recover faster from stress, and fewer rattled nerves may mean better sleep. 

Asparagus: These green stalks are famous for helping us cleanse but they’re also high in folate, which is essential for cardiovascular health and has been linked to anxiety and mood regulation, both which can affect your slumber. 

Bananas: Sweet and creamy, this fruit is a rich source of melatonin, a sleep hormone - as well as potassium, which helps normalize your heartbeat. 

Cheese: Swiss or cheddar, more specifically, are a great source of tryptophan which encourages the release of melatonin. The hormone that helps you fall asleep faster and stay asleep longer. 

Nutmeg: Researchers have shown that nutmeg improves blood pressure and cholesterol levels, and it’s also earned a reputation as a home remedy for menstrual cramps and anxiety. 

Tart cherries: This fruit is loaded with anthocyanins, an important type of antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels. But they’re sleeping beauties, too, since cherries are also a natural source of melatonin.

Oatmeal: Oats contain more tryptophan per serving than turkey, the food famous for making you sleepy. This amino acid is converted to the feel-good and sleep-controlling hormone, serotonin. Not only that, but just one cup provides you with 60 mg of magnesium. If you have trouble quieting down your brain at night, a lack of magnesium might be to blame. Optimal magnesium levels are needed for getting better sleep.

Foods To Avoid

High fat meals: Heavy meals loaded with unhealthy fats and refined carbs have been shown to cause disturbances in your sleep/wake cycle and disrupt your body’s natural circadian rhythms which makes it more difficult to fall asleep.

Added sugars: The sweet stuff will affect blood sugar levels, giving you a short burst of energy, before a large drop. As your blood sugar levels fall, your sleep can be disrupted in the middle of the night.

Caffeine: That cup of coffee at night may cause insomnia and restlessness. Try your best to avoid soda, coffee, tea and chocolate after 12:00 p.m.

Alcohol: Alcohol may help you fall asleep faster, but your quality of sleep throughout the night will be negatively impacted and likely leave you feeling groggy when you wake up.

A lack of quality sleep can have many negative side effects, including irritability, difficulty focusing and an overall lack of ability to function properly. That’s why it’s important for you to try different things, like avoiding certain foods and adding others to your diet. It just might be your key to less tossing and turning at night and more jumping for joy during the day.

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What’s the best choice when it comes to eating habits surrounding meal frequency: eating several smaller meals or three larger meals throughout a day? The answer might not be the same for everybody.

Many studies suggest that smaller, more frequent meals may be healthier overall. Yet, mixed results from other recent studies suggest there is no significant difference between several small meals or three large ones. Instead, you must find the option that works best for you and your lifestyle.

Here’s a little more on what the research has to say:

Metabolism

One argument for eating several small food portions throughout the day is that it keeps your metabolism revved. Your body uses energy to digest food, so the theory is that the more frequently you eat, the more calories your body is burning. Researchers fed study participants the same number of calories divided into either one or four meals and found that increased meal frequency also increased post-meal energy expenditure and fat utilization.

However, other studies did not find significant differences in resting metabolic rate or energy expenditure between low and high meal frequencies.

Weight Loss

Even if the frequency of your eating habits doesn’t have an effect on calories burned, does it influence how many calories you consume? The research is mixed as well. Two studies—one in obese men and one in lean men— assessed how eating breakfast as one meal vs divided into four smaller food portions would influence appetite and energy consumption. In both cases, increased meal frequency lowered hunger and appetite, which may mean that several small meals may potentially prevent you from overeating. That being said, only the lean men ended up consuming less in the following meal.

Chronic Disease Risk Factors

Maintaining normal blood sugar and lipid levels is key for preventing chronic diseases such as diabetes and heart disease. Some studies have found that eating smaller food portions reduces insulin excretion, while others did not find any significant difference in insulin or blood sugar responses.

Mixed results have been found with lipid and cholesterol levels, too. In one clinical trial, participants were randomized to eat either three meals a day or three meals plus three snacks a day. There were no differences in metabolic variables except for an increase in HDL (aka the good cholesterol) in the 3-meal group. Yet, another small study compared three vs nine meals per day and found that more frequent meals significantly decreased LDL (aka the bad cholesterol).

The Bottom Line

This one will be specific to each reader. With various findings on eating habits, likely due to varying study designs, more research is needed. Regardless, what’s most important is the quality of food you eat, the proportion of nutrients you eat and understanding your behavior and lifestyle.

If you tend to be a snacker or want to try out a more frequent eating routine, Life’s Abundance supplements are an excellent option. We designed them to fill the most common gaps with a variety of clean, plant-based and organic ingredients. Of course, it helps that they’re convenient and delicious!

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