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The Wellness Blueprint

Interrupt stress and reload piece of mind

Get Plenty of Sleep

Get Plenty of Sleep

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5 Fun Fitness Ideas You Can Do with Groups

5 Fun Fitness Ideas You Can Do with Groups

Exercise can seem like a chore, but that generally is about our perception of what exercise has to look like. If we see exercise as a chore or something that “has to be done” then it just becomes work. However, if we see it as an opportunity to get out and do something fun and active, it could be a whole different story. Joining a group is a great way to make exercise more enjoyable. Groups bring a social element to exercise, yet there is still an accountability component that keeps you motivated in group settings. Here are several ways to get involved with fun exercise in a group setting.

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Healthy Chicken Alfredo Spaghetti Squash Boats

Healthy Chicken Alfredo Spaghetti Squash Boats


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Rich and creamy homemade and healthy Alfredo sauce .. yum! Alfredo sauce just automatically pairs with chicken and broccoli, so try this healthy spin. Enjoy!!

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How Do You Know When Menopause is Here and Natural Remedies

How Do You Know When Menopause is Here and Natural Remedies

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14 Foods that will Help Slow the Aging Process (and Prevent Disease Along the Way)

14 Foods that will Help Slow the Aging Process (and Prevent Disease Along the Way)

After a long day at work, do you ever go home and look in the mirror to find stress lines on your forehead, or between your eyebrows? Have you noticed a few more gray hairs starting to come in? Stress and bad lifestyle habits can certainly age us more quickly. They are not only hard on our minds, but our bodies as well.

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Lemony Chicken Avocado Wraps

Lemony Chicken Avocado Wraps



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Turn leftover grilled chicken into a fresh, flavorful lunch the next day with this recipe for Lemony Chicken Avocado Wraps. These wraps are easy, peasy! Just top two whole grain wraps with a mix of yumminess, roll ’em up, and then pack in your kids’ summer camp lunch boxes or your family’s weekend picnic basket.

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How Can I Get Off Prilosec?

How Can I Get Off Prilosec?

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6 Fun Ways to Keep the Family Active

6 Fun Ways to Keep the Family Active
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Exercise can seem like a chore, but that generally is about our perception of what exercise has to look like. If we see exercise as a chore or something that "has to be done" then it just becomes work. However, if we see it as an opportunity to get out and do something fun and active, it could be a whole different story.Adult obesity is an epidemic and what's worse, childhood obesity is becoming one with numbers of chronic diseases due to obesity increasing in children each day. As parents, teachers, aunts, uncles we must be examples to our children in order to keep them active and prevent this epidemic from worsening. One way to do this is to make fitness a part of the family lifestyle. Here are 5 great ways to do this:

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Vegan BBQ Veggie Pizza

Vegan BBQ Veggie Pizza



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In this recipe the sauce is BBQ sauce and it is so good that you’ll be tempted to have a spoon on the ready for intermittent tastings. Some of the veggies are pre-cooked so that your first bite will have your eyes rolling back in your head with pleasure. Some veggies are fresh to add that extra little crispness and texture. Everything combined adds up to a pizza with a 5 star rating. Enjoy!!Prep time: 20 min | Cook time: 30 min | Total time: 50 minServings: 8 slices

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Be 100% Responsible for Your Career

Be 100% Responsible for Your Career

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You Have Choices

You Have Choices
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In our lives it's easy to become a victim of our circumstance. It's easy to say, "I'm just a product of my environment," or "I just have to deal with my job/boss/husband/wife/significant other." What we fail to realize in these statements of resignation is that many others have similar circumstances as we do, and have a different view…a view of hope and empowerment.

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Cilantro Lime Shrimp & Rice

Cilantro Lime Shrimp & Rice


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An easy one pot dish for Cilantro Lime Shrimp and Rice that's ready in 30 minutes or less. Enjoy!!

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How to Clean Your Garbage Disposal Easily, Simply and Naturally

How to Clean Your Garbage Disposal Easily, Simply and Naturally

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The Role of Breathing in the Workplace

The Role of Breathing in the Workplace
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During a busy work day have you ever stopped and noticed how you are breathing? During a stressful conversation or argument have you ever noticed how tense the body is and how restricted and shallow the breathing is? Do you ever just stop during the day to take a deep breath and clear the mind?The human body is amazingly resilient with the ability to last a few weeks without food and a few days without water. Take away oxygen and the body only lasts a few minutes. However, since the process of breathing has been happening automatically in us since the day we were born, most hardly give attention to it now. Breathing is importance in many facets. The most obvious is to supply oxygen to every cell in the body so that our bodies are energized and can function properly. When we are breathing properly the thought process is clearer, digestion is smoother, the muscles are stronger and more agile, and the senses are sharper. When we take a deep breath the body is energized and the muscles relaxed.What are the things that influence our breathing in our daily lives? Our state of mind and emotions affect the rate and depth of breathing. When we are relaxed the breathing is smooth, deep, and unlabored. Conversely, when we become angered, anxious, or stressed our breathing becomes quick, restricted and shallow. Comfortable clothing allows proper expansion of the abdomen and chest during inspiration and expiration. In addition, our posture both standing and especially sitting can augment or restrict greatly our ability to comfortably breathe. Here are some tips on augmenting proper breathing in your workplace:

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What are Your Top 5 Tips for Reducing Stress?

What are Your Top 5 Tips for Reducing Stress?

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Top 11 Instant Stress Relievers

Top 11 Instant Stress Relievers
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Last week I surveyed my Facebook and Twitter community to see what they consider to be their top instant stress relievers. Of all of my surveys this is the one from which I have received the largest response to date. What does that say? Stress is pervasive these days with the perceived recession, and the natural disasters across the world. Here are some great things that you can do to instantly reset your day.

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Mexican Street Corn Salad

Mexican Street Corn Salad
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Delicious grilled corn, a squeeze of lime and topped with a gently spiced crema, cotija cheese, paprika and cilantro is just so good. But let’s face it, it’s not exactly easy to eat with any kind of grace. Enjoy!!

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What's the best way to reduce sugar in my diet?

What's the best way to reduce sugar in my diet?

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Stevia: The Natural Sweetener That Could Help You Achieve Complete Wellness

Stevia: The Natural Sweetener That Could Help You Achieve Complete Wellness
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We know that many of the sugars included in our foods today are considered to be some of the worst additions to our diet. Too much sugar in a modern day can result in a whole catalog of preventable illnesses and ailments that would have been reduced had a natural substitute for sugar been used. Stevia could well be this product. 'Stevia rebaudiana' is a plant which grows naturally in Peru and other subtropical ecosystems in South America, and is used as a natural sweetener for health and weight management. Studies have shown that stevia's natural sugars are non-caloric, they are around 300 times sweeter than regular sugar, and they do not produce of the health problems associated with artificial sweeteners, which include diabetes, obesity and even depression.

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Asian Salmon Pasta

Asian Salmon Pasta



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This luxuriously creamy Salmon Pasta recipe can be ready in way under 30 minutes! Impressive enough to wow guests, yet quick enough for busy weeknights! Asian Salmon meets an easy Peanut Sauce in a nutrient-rich dinner you’ll make again and again! Enjoy!!

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