Every massage therapist knows just how important it is to maintain a healthy diet to improve overall health. But there's more to starting a healthy diet than simply eating foods  we call "healthy."

When you’re making changes to your diet, it helps to understand why your body needs specific nutrients throughout the course of the day. 

A balanced diet is vital in improving health and leaves you feeling full longer. Eating less frequently works for massage therapists' busy days.

Massage therapists may be busy, but we can't sacrifice energy levels, so eating balanced and getting the right vitamins and minerals is in our best interest.  

Let’s Eat Smarter.

When most people think about diets, they heavily emphasize the number of calories they're consuming for the day.

However, the nutrients you're consuming are much more important than the calorie count.

That's because your body needs both macronutrients and micronutrients to function correctly. These...

Energy Boosting Infused Water Recipes

Are you looking for infused water recipes that boost your energy levels?

You'll find lots of fruits, vegetables, and herbs that can aid in giving you a much-needed energy boost.

When you feel more energized, you're much more productive. It also makes it easier to stick to a healthy lifestyle.

So, which infused water recipes should you focus on for energy-boosting benefits?

Here are some of the best-infused waters for energy.

Lemon infused water

The most straightforward energy-boosting infused water recipe is simply lemon. While you can add numerous other ingredients to boost its health benefits, lemon-infused water alone is highly
effective at boosting energy levels.

Of all the different fruits, this one is considered one of the healthiest due to its low sugar content. It will also help the body detox, flushing out harmful toxins.
All you need is a lemon and water, so why not make this your beginner-infused water recipe?

It only...

The Benefits of Infused Water

Each year, new health trends immerge onto the market. One of the latest is infused water.
We all know that drinking plenty of water is essential to our health. However, according to research, most of us don’t drink nearly enough of this crucial element daily.

Infused water can help encourage you to drink more while also delivering excellent health benefits. Here, you’ll discover what infused water is and the benefits it can provide.

What is infused water?

Infused water is water flavored naturally with fruits, herbs, and vegetables. The ingredients are added to the water, then left for a period of time to release their natural flavors and nutrients.
You’re left with a flavorful water drink that’s both healthy and delicious.

Infused Water Benefits

You’ll find infused water has a lot of awesome health benefits. You’ll not only receive the benefits of water alone, but the benefits of the fruit, herbs, and vegetables...

We’ve all wanted to lose weight at some point but without the negative result of decreased energy levels. Is there a formula for losing weight AND avoiding sluggishness? Yes!
Let’s take a look at how the body uses energy (calories) and which foods give your body the greatest energy source.

Lose Weight Gain Energy

Calories as energy

According to the energy balance equation, equal amounts of calories in and calories out result in steady weight.  To lose weight then, expend more than you eat.  This is a simplified statement but after watering down all the science it holds true.         

Carbs are a food source to gain energy.  Your body gains (food) energy when you intake more energy (food) through your diet than you expend through physical activity. That’s why the main point of most diets is to limit your energy intake by counting carbs or calories.

Diets in years past were about counting calories or limiting...

Macronutrients became the new “counting calories” wave of the nutrition and fitness industry a while ago. The difference is the attention paid to what types of foods are eaten, in the correct amounts.  We will look at what macros are, how much of each you should be eating, and which foods count for which macro.

What are macronutrients?

Macronutrients are the nutrient parts of food the body needs for energy. These carbohydrates, fats, and proteins are the nutrients you use in the largest amounts.

A healthy diet should include all three macros and with awareness eat them in the correct quantities.

Why you want to count macros:

• It can help you lose weight
• Get your metabolism revving
• Have more energy
• Stay full longer after eating

Guidelines:

Carbohydrates - 45-65% 

Proteins - 10-35%

Fat - 20-35%

Pick your ratio based on body type, goals, activity level, and medical history.  

If you are an endurance athlete, you will need more carbohydrates, where Keto...

Healthy Hot Breakfast Idea

On a cold rainy day, a breakfast smoothie doesn't sound as appealing as something hot.  This hot breakfast idea hits the spot and is ready in 7 minutes.  Have these healthy staples on hand to whip up this balanced breakfast and keep your hunger at bay for hours!

Quick Hot Breakfast Idea: What's in the bowl?

This 7-minute breakfast bowl has steel-cut oats sprinkled with chia seeds and pepitas, topped with a fried egg, blueberries, and sliced tomato.  The best thing about this hot meal is it's a balanced breakfast.  When you eat carbohydrates, protein, and fat in a meal, you stay full much longer.  Let's break it down. 

Quick Cooking Steel Cut Oats

Steel Cut Oats are a high-quality complex carbohydrate with a good amount of fiber and protein.  Complex carbohydrates aren't as refined as simple carbs and keep you full longer. 

Your body uses a complex carb over a long period of time instead of burning it quickly like a...

Eating healthy for depression

Eating healthy for depression isn't something depressed people worry about.  This knowledge is important to know or share with someone who needs it. 

Diet and depression

When you realize you’re in some level of depression or someone notices you are, healthy eating may be the least of your worries.

Depression and diet and exercise are two natural remedies of depression. Exercise is proven to fight mild depression (see blog here) by increasing serotonin levels and releasing endorphins in the body to feel better.

Let’s take a look at the link between depression and diet. What foods to avoid and which foods may help depression.

Foods that could be adding to depression

Sugar

If you're coping with depression, it can be important to know what not to eat. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day.

We know that sugary foods and drinks are not good for our bodies. What you may not...

Honey is as interesting as the insect that makes it.  The process of raising bees and harvesting honey from the comb would fascinate any self sustaining enthusiast.  While honey may become forgotten in your pantry, here are some honey facts which will have you reconsidering this caramel colored gem. 

1.  Versatility 

Honey has a variety of uses. 

Cooking and baking

It provides balance to dishes – complementing and enhancing a variety of recipes. Honey pairs nicely with citrus, berries and yogurt, as well as with fermented or pickled products, because it decreases sourness in certain foods. Honey also balances bitter flavors, making it a clear favorite for coffee and tea. Additionally, honey modifies salty perception and works well with cured products, like ham and bacon.

If you’re thinking of starting a new fitness regime, which all massage therapists should have, use these 10 tips for beginners to make sure that you reach your goals. 

 Keep It Simple

 Those people you see in the gym running for an hour or lifting heavy weights began somewhere just like you.  Remember it’s a lifestyle and change doesn’t come overnight.  The cool thing is your body can learn to do anything you train it for.  Want to build upper body strength so your neck doesn't hurt while doing massage?  Take it step by step and you will get stronger and those little aches will go away.  In order to avoid injury, make sure you familiarize yourself with the basics first.  This is a good time to hire a personal trainer to teach you how to use the machines, show you proper form and write you an appropriate workout plan tailored to your current fitness level.  Start off with some shorter sessions and then expand your...

How much you eat matters as much as what you eat.  For those who snack, partake in office shared food, or stop for coffee/soda during the day along with consuming regular meals might be surprised how much food they’ve had in one day.  In this world of super-sized fast food and enormous quantities served at restaurants, it’s no wonder Americans are the most obese society.  I don’t blame people for not knowing what a healthy serving size is.  It’s not talked about or demonstrated by most restaurants.  Restaurants get reviews toting “lots of food” or “big portions” as if it’s a good thing to grossly over-deliver portion amounts to the table.  Unless you’re sharing that meal, it’s most likely enough for 2-3 meals.

Young and old, obesity has infiltrated our lives in one way or another; affecting us personally or a loved one. And it isn’t just about the numbers popping up on the scale....