Do You Have the Guts to Say What You Need to Say?

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Are you carrying around an unspoken question or assumption about something?

Did someone do something or behave in a way that stumped (and possibly hurt) you, but you haven't had the guts to ask them about it?

We'd rather suffer under our own assumptions, pretend everything is fine, and take things personally rather than just having the chutzpha to be real, raw, and vulnerable with another person. I too am guilty of wimping out in relationships, and just mustered up the guts to rescue myself from playing it safe.

There is a friend in my life whose company I enjoy, and who I see frequently and get along with great with. But I had been secretly carrying around some hurt and misunderstanding about why he did something over a year ago! I acted as if everything was great between us. And honestly, I had convinced myself I'd put the situation behind me, because I did the closure and forgiveness work for both him and myself. I was able to see the spiritual lesson in it and move on.

Give 2014’s Food Trends A Healthy Twist

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A couple of weeks ago, Kitchen Daily published a list of projected food trends for 2014 put together by experts in the field. From herb-flavored ice to exotic meats, we’ve got some interesting and exciting trends to look forward to this year. However, not all of them are healthy trends, per se.

But there’s no need for you to miss out on the fun—with a little creativity, you can try out all of this year’s fads while still making healthy food choices! Here’s how:


Ice Cream Sandwiches: Andrew Freeman, CEO of a San Francisco-based hospitality consulting firm, predicted that cupcakes, donuts, and croissants are out. Keeping with the 2013 trend of unusual food pairings (like ramen burgers!) ice cream sandwiches with nontraditional flavors are in.

Make It Healthy: Who says ice cream sandwiches need to be made out of ice cream? Whip up a batch of this Banana Peanut Butter “Ice Cream” and sandwich it between your favorite vegan cookies for a 100% vegan sweet treat!

Ask Health Coach Maria: What Are the Worst Foods You Can Eat?

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Hi, I’m Maria Marlowe, a Certified Health Coach and author of Detox without the DeprivationI love to explain why you are what you eat and have made it my mission to help the world get healthy through better nutrition. In the“Ask Health Coach Maria” series, I answer frequently asked questions that relate to health and wellness.

Nobody likes being pulled over by the food police, but this week, you can call me Officer Maria. Forgive me for sounding the siren, but the worst type of prison you could ever end up in is your own body in poor health.

So this week, I’m answering the question, “what are the worst foods you can eat?” I’ve chosen to outline three “bad guys” that are extremely common, yet all have deleterious health effects. Personally, they will never pass my lips. And as long as I’m playing food cop, they won’t pass yours, either.

Soda (Diet and Regular)

We all know regular soda is loaded with sugar and is associated with weight gain and diabetes. Diet soda might seem like a healthy alternative, but in reality, it’s even worse!

5 Versatile and Healthy Foods To Stock Up On

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It’s no secret that our hectic schedules and rushed weeknights make it challenging to prepare healthy meals on a daily basis. But with a little planning and by stocking up on a few key ingredients, you’ll be surprised at how easy it is to whip up delicious and tasty meals all week long!

Stocking your pantry and fridge during the weekend with versatile foods that can be prepared a variety of ways and can be incorporated into breakfast, lunch, and dinner recipes will not only help you save money and time, but also give you a jumpstart on your weekly meal planning.   

Here are 5 healthy and versatile ingredients to add to your grocery list this week:

1. Avocado

Health benefits: This creamy and delicious fruit is a nutritional powerhouse providing numerous health benefits including heart healthy fats, protein, and vitamins K, B, E, and C, as well as almost half the recommended daily intake of dietary fiber.

Research shows that incorporating avocado into your diet can help reduce bad cholesterol and lower the risk of certain disease such as diabetes, stroke, and coronary artery disease, and promote a healthy weight by lowering BMI (Body Mass Index).

Bye-Bye, Photoshop. Hello, Real Beauty

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Every once in a while, it's in the news and it is shocking: Very young women are suffering from eating disorders that lead them, sometimes, to extreme health risks and even to death. And it's not only the case with models, or people related to the fashion business, but it affects millions of women around the globe, because our culture validates and promotes a very particular version of beauty.

You have to be very skinny, very young, and even have an androgynous look, to be in fashion shows or editorial pages in magazines. In fact, legends of beauty and glamour, like Marilyn Monroe or Sophia Loren, might be now considered "overweight" by certain fashion designers. Even though the responsibility about this issue is shared by different people, the media sector has a relevant share of it in many ways. To start with, by hiring very young and skinny models, showing them as the supreme icons of beauty and sexiness, women feel obliged to follow certain physical rules to be valued or accepted.

That is why women from all ages deprive themselves from eating in order to de "accepted." Curves and wrinkles, in this standard, are not welcomed, and success is defined by the absence of traces of age and individuality.

10 Healthy Ways to Invigorate Your Water [Infographic]

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We all know that we should be drinking 8-10 cups of pure, clean water every day, but that doesn't mean it can't still be flavorful! Here are10 delicious and healthy ways to jazz up this essential beverage.

For even more fantastic tips on giving your wellness a boost, check out Integrative Nutrition's 6-Month Roadmap to Health & Happiness.

 What's your favorite healthy ingredient to infuse water with?


Practice Yoga to Live Your Authentic Life

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When I rediscovered yoga in my adult life, I began to come home to a complex self I hadn't realized it was okay for me to be. Yoga knit together my creativity, my love of movement, my expressiveness, my bookishness, and my spiritual life. Yoga brought these diverse aspects of who I was into relationship. This had unexpected results.

At first yoga just brought me ease. I was so stressed out from the New York art world that I initially couldn't keep my eyes closed in savasana. I lay on my back, staring past the metal basement beams of Crunch gym up toward the ceiling that vibrated from the bass beat of workout music.

Once I figured out how to keep my eyes closed in savasana, my practice brought me delight. The landscape of my inner body and mind became rich and fertile, with endless space for exploration. The first surprising result of my yoga was that boredom ceased to exist as an experience for me. That may sound trite or silly, but it was actually quite amazing. In the subway, in a doctor's waiting room, on a long airplane ride: I had practices to do and things to think about. Movement. Mantra. Meditation. I learned to carry my universe around with me, and to love being there.

Healthy Parmesan-Crusted Chicken

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Chicken Parmesan is the ultimate comfort food. It’s greasy, cheesy, and warm, which ultimately means it is high in calories, low in nutrients, and will inevitably leave you with a stomachache.

I decided to mix things up a bit and find a healthy way to recreate this classic dish. By cutting back on the breadcrumbs, oil, and tomato sauce, this version is much healthier (and gluten free) and just as satisfying as the original!

Baked Parmesan-Crusted Chicken

(Adapted from Rachael Ray)


  • 4 6-8 oz. boneless, skinless chicken breasts
  • salt and pepper
  • 1 egg, beaten
  • ½ cup rice flour
  • ½ cup corn meal
  • ½ cup gluten-free bread crumbs
  • 1/3 cup grated parmesan cheese
  • 1 tbsp. parsley, finely chopped
  • 1 sprig rosemary, finely chopped
  • 1 tbsp. thyme, finely chopped
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. lemon zest
  • 1 tomato, chopped
  • 2 cups of salad greens
  • 2 tbsp. balsamic vinaigrette


7 Powerful Healing Benefits of Aromatherapy

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When I come home after a long day and it’s time to unwind, I dab a blend of lavender and sandalwood essential oils onto the soles of my feet to hasten the process. When a special someone in my household has tummy trouble, he’s been known to apply peppermint oil right onto his upset stomach. And once cold season hits, an aromatic mix of lavender, lemon, and peppermint flows through each room, opening up our airways. Whatever my body or mind asks for, I instantly wonder: is there an essential oil for that?  

Aromatherapy draws upon the healing powers of the leaves, flowers, stems, bark, seeds, roots, or peels of plants. It also encompasses a practice known as aromatic medicine, which centers on the belief that scent can strongly affect the mind. Historical use of essential oils dates back to ancient civilizations including the Egyptians, Babylonians, and Greeks, who valued aromatic oils for their fragrance and used them for both religious rituals and medicinal purposes. Today, essential oils support a thriving industry and are used in everything from flavored foods to candles and perfumes to treatments at top spas and body work centers.

Is Chicken Safe to Eat?

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Ninety-seven percent of raw chicken in U.S. supermarkets is contaminated with bacteria that could make you sick, according to a newConsumer Reports study. That’s important to remember. But it’s a bit like saying 97 percent of cigarettes could give you bad breath. Compared to the numerous other negative health impacts of eating chicken, food poisoning might actually be the least of your worries.

Foodborne illnesses are a serious threat to public health—taking the lives of about 3,000 Americans annually—and the poultry industry has no excuse for selling bacteria-laden meat. But contaminated or not, chicken is not safe to eat—it never has been.