Where I live (in the Midwestern United States), it has been unseasonably warm, and snow-free, these last few weeks. This means my daughter and I are starting to resume outdoor workouts together, and solo. Running is one of my fave types of exercise, whereas she often prefers bike rides or jumping on the trampoline with her friends. One activity we…
Stress can affect us physically and mentally. Although having this awareness is often the first step, that alone isn’t enough to rebalance our bodies and minds. This is why it is important to train yourself to harmonize your routines for changing seasons. This is true regarding the seasonal shifts of weather patterns, as well as the season of life you…
At the start of a new year, it is easy to be hyper-focused on what we would like to accomplish in the next 12 months. But it can be advantageous to assess what is already going well, plus if any additional support might be beneficial in terms of maintaining the healthy lifestyle you have been working so hard to cultivate. …
Having a wide range of dietary needs to accommodate during festive gatherings can be stressful when unfamiliar with how to make certain culinary modifications. Cross-contamination between dishes isn’t always a concern but it could be if you or an expected guest has a diagnosed allergy or severe food intolerance. If you’re worried there may not be enough satisfying sustenance to…
The most festive time of year for many of us will begin next week. And I am probably not the only one who craves a legit reason to indulge in shopping, staying up late and snacking more than I typically do. But if you’re looking for fresh ideas to curb holiday eating patterns that might disrupt your wellness goals long-term,…
One of the books recently added to my TBR (to be read) pile is “The Hormone Shift” by Dr. Tasneem Bhatia. As a doctor who focuses on holistic and integrative medicine, she has spent decades helping patients, particularly women, navigate the major transitions our bodies go through as life progresses. Such changes occur on a cellular and functional level. Thus,…
The main macronutrient many of us consistently struggle to get enough of is protein. This is true no matter what one’s dietary preferences might be and is a big reason why a vast number of protein supplements, in the form of concentrates, bars and powders, have become so readily available over the last decade. But, is making sure to regularly…
In case you didn’t know, the TOPS team loves member requests! We recently were asked to provide more meal ideas for those currently managing Type 2 Diabetes. Ask and you shall receive! Both recipes I am sharing this month are diabetic- and budget-friendly. They also require minimal prep which means you’ll have plenty of time after cooking to get back to enjoying…
Sleep deprivation and anxiety are more related than you might think. This is one of several reasons that on June 20, the U.S. Preventive Services Task Force announced that an anxiety screening is now recommended for all adults. Chronic anxiety can trigger other mental health issues or exacerbate physiological symptoms of current health concerns. This is particularly troublesome for women and…