Healthy Salad Tips
If you’ve made a vow to add more veggies to your diet, you might be perusing the salad options at your local salad bar, lunch joint, or restaurant more often than usual. And you’d be smart to do so—salads are exceptional vehicles for adding more protein, fiber, healthy fats, and other nutrients and minerals into your daily fare.
But Beware: Calories can add up quickly if you’re not careful—even if you fix a salad yourself. For example, a salad made with 2 cups kale, 1⁄2 cup quinoa, 3 ounces shredded chicken breast, half an avocado, a large hardboiled egg, 3 tablespoons bacon bits, 2 tablespoons sunflower seeds, ¼ cup parmesan cheese, and 2 tablespoons Caesar dressing can pack nearly 900 calories.
The Trick: Be mindful of ingredients—and portions —that go into your salad. To get the most nutritious mix, start with a base of dark leafy greens, like kale, spinach, or arugula, then load up on other veggies, the more colorful the better. With the exception of a few high-calorie items—such as olives, avocado, and potatoes, for example—you can add as much or as many types of undressed produce as you like without adding too many calories.
Most vegetables are so low in calories and high in fiber and other nutrients that you can really eat as much as you want. For example, there’s less than 25 calories in a half cup of shredded carrots, chopped red pepper, or cherry tomatoes.
Next: Pick a lean protein—such as chicken breast, tofu, chickpeas, a hardboiled egg, or a grilled piece of fish to increase satiety.
When you hit the Maintenance Phase a little fat in your salad is good—your body has an easier time absorbing some of the nutrients in vegetables when they’re eaten with oil, avocado, nuts, or some other type of healthy fat. Still, go easy on the dressing, aiming for no more than about 2 tablespoons—oil and vinegar is better than something creamy. What most people don’t realize is the dressing is often the biggest contributor of calories, sodium, and fats in a salad.
And if you’re craving a treat, such as bacon bits, croutons, or cheese, which tend to be higher in calories and sodium than veggies, pick one and sprinkle lightly.
These tips are easy to forget, though, when you’re faced with endless options at a restaurant, salad bar, or even at home. To keep the nutrition numbers in check, we created this handy visual guide to help you see how much of some favorite salad ingredients you can have for 100 calories. If you’re following a 2,000-calorie-per-day diet and are enjoying the salad as a meal, aim for no more than 500 to 600 calories per serving.
How many times do you chew your food?
Maybe you’ve never actually counted… but you should.
You see, it’s a common ‘eating mistake’ to chew your food too little when you eat.
And I do mean MISTAKE — for several reasons.
First of all, chewing is the first step of the digestive process.
Before you even swallow, powerful digestive enzymes in your saliva start breaking down your food into smaller, more usable compounds.
And chewing your food thoroughly makes it easier for your body to finish this breakdown process after you swallow — when digestive enzymes in your stomach take over.
Chewing also sends messages to the rest of your digestive system so it’s ready for the incoming food.
This helps your body digest your food more easily and use more of the nutrients in it.
Also, as you get older, your body produces less of these enzymes.
This makes it even more important to fully chew your food! Otherwise, you’ll wind up with more digestive problems and less energy from your food.
Now, there’s another important reason to chew your food thoroughly. And I think you’ll find this reason particularly exciting…
It helps keep pounds off!
This is due to something I call ‘the 30-minute rule’:
Your tummy takes up to 30 minutes to tell your brain that you’re full.
So, the longer you chew your food, the fewer bites you’ll take before you feel full.
But how many ‘chews’ are enough?
Well, that depends on what you’re eating.
If you’re eating soft food, like bananas, peaches, fish, or cooked veggies, 5 to 10 chews should be enough.
Meanwhile, if you’re eating more solid foods — like meats, poultry, raw veggies, or nuts — you should give them at least 20-30 chews before swallowing.
So, when you’re eating your next meal today, try to be mindful of how many times you chew different foods.
You might even find that you enjoy your food more when you take your time.
And after all, what’s your hurry? 🙂
Nutrition comes down to these 4 simple suggestions:
One pound of leafy greens everyday (1/2 raw & 1/2 cooked).
One handful of raw nuts daily.
Two tablespoons of ground flax seeds per day.
Two tablespoons of natural probiotic everyday.
Think about it. There are ALWAYS things we can eliminate. When it comes to giving your body what it needs to succeed at weight loss, its about nutritional additions versus subtractions.
Whatever your goal is for this year is – Improving your diet, having a better work/life balance, not staring at your smartphone so much or the ever recurring goal of… LOSING WEIGHT AND STAYING HEALTHY– the truth is…If you don’t stay focused, you won’t achieve your goal.
The desire to improve your quality of life is the one goal that everyone on the planet can agree on.
FACT: 45% of Americans usually set New Year’s Resolutions; 17% infrequently set resolutions; 38% absolutely never set resolutions. 24% (one in four people) NEVER succeed and have failed on every resolution every year. That means that 3 out of 4 people almost never succeed. (Inc. Magazine)
So…HOW DO I GET IT DONE?
Here’s some ways to increase your success rate in achieving your goals in 2019:
- KISS (KEEP IT SIMPLE STUPID)
Most people fail before they even start because they start with huge overarching plans to “extreme makeover” their lives.
Don’t get us wrong, it’s great to have big dreams but your New Year Resolutions are not the place for that. Motivation can quickly give way to frustration if you aren’t careful so you need to break it down into smaller achievable first steps towards your goal.
Keep your list short. Maybe 3 things to get you going. If you attain them, great! Set new ones for the rest of the year. Take it one step at a time.
Then keep it simple. If you’re planning on eating healthier, start with changing ONE thing rather than going totally organic and vegan. It is much easier to follow a plan that says no potato chips, fries, or ice cream for six weeks. If you’re going to start exercising, start with 10 minutes at home rather than sign up for a gym membership you’ll probably end up not using.
- FRONT AND CENTER WITH YOUR GOAL
There’s no perfect way to do this, it depends on the individual. Some people keep their goal in a journal, some on a post-it note on their mirrors, others use calendars, others use “vision boards” and some like to share it on Facebook.
Whatever you decide to use, it has to be in a place that you can see so it keeps you accountable to yourself. Also, let someone else know what you’re planning. People who are close to you and care about you are a great source of support and will keep you accountable to your goals.
- YOU GOT THIS – BELIEVE IN YOURSELF
Think about it, you’re among the minority group that actually HAS a goal. Most people don’t have one and don’t even care. So don’t beat yourself up for failures along the way. Pick yourself up and reassess your goals. Maybe it was overreaching and you need to trim your goal down to something you can manage better.
Just don’t give up. Failure isn’t final, it’s a learning experience. It’s only final if you never learn and decide to give up.
If there is one thing our busy, 24/7 culture often neglects, it’s sleep. Its been Reported that around 50-70 million Americans already have a sleep disorder.
Risks of Poor Sleep
Poor sleep raises your cortisol, the stress hormone. This can lead to weight gain, lowered immunity and increased diabetes risk. In fact, just one night interrupted sleep can actually affect your blood sugar for 48 hours.
Cortisol also makes the fat cells get bigger. When this happens, you’ll get increased inflammation, there’s heightened pain sensitivity, as well as increased risk of stroke.
Have you also noticed how you tend to overeat or crave more food when you’re sleep deprived? That’s because sleep directly affects leptin and ghrelin, two hormones that tell you when you feel hungry or full.
Chronic sleep loss and sleep disorders have been associated with Increase risk of depression, obesity, hypertension, heart attack, and stroke. It has also been linked to increased accident risk and impared cognitive performance.
Why You Can’t Get a Good Night’s Sleep
Caffeine, nicotine, and alcohol. All of these stimulate the dopamine receptors in the brain, which lead to a form of excitability. Don’t be fooled into thinking that alcohol is a sedative that will help you fall sleep; it will often do just the opposite.
Shift work: Work nights or rotating shifts can lead to poor sleep because these disrupt your body’s internal clock or circadian rhythm. The National Sleep Foundation compares this to having a continual jet-lag where the circadian system doesn’t get the chance to fully adjust or catch up.
Repression of feelings: Repressed feelings and thoughts can keep you awake at night. Not surprisingly, excessive worrying and anxiety are also causes of poor sleep.
Medications: Decongestants, MOA inhibitors, SSRIs, steroids, chemotherapy, calcium channel blockers, beta-agonists, and theophylline can also cause you to have interrupted sleep. If you’re on one of these medications, talk to your doctor about it if it’s affecting your sleep.
Sleep hygiene is the concept of making sure you’re putting yourself, your environment, your mental state, and everything else around you in the position for you to have a good night sleep. Environmental factors like noise, temperature, and light.
Things that you can do to improve sleep hygiene:
Avoid: screen time a few hours before going to bed. Exposure to blue light from screens, from just a couple of hours before sleep, can affect your sleep cycles.
Avoid:TV screens, computer screens, cellphone screens for at least a few hours before going to sleep.
Avoid: large meals and exercise before you go to sleep. There are only two activities that you should be doing in bed and one is sleep. I think you probably know what the other one is.
Get everything out of your head onto paper. Make lists before you go to sleep, so you don’t go to bed thinking and worrying about what you need to do the following day.
Develop a sleep ritual. Establish relaxing routines that you can do each day before going to bed. An example would be to take a shower, and then to read a book, and then to enjoy some herbal tea, and then to show love to your loved ones. Make it a sequence of events and follow it every time you go to sleep. This will program your body and your mind to get into that sleep-inducing state, so you can get the rest you need.
Herbs, Minerals, and Vitamins
Several herbs, minerals, and vitamins have been reported to help with sleep. These are:
Melatonin: You’ve probably heard that melatonin and L-tryptophan, which is a pre-cursor of melatonin, are beneficial for sleep . You have also probably been told that when you eat a lot of turkey, you get sleepy because of L-tryptophan. That’s because melatonin regulates your sleep and wake cycles.
Magnesium:Unfortunately, almost everyone is magnesium-deficient. It is one of the supplements that I recommend everyone to take. If you’re having trouble getting to sleep or you’re trying to optimize your sleep, magnesium three and eight is the one that you should get. This allows the magnesium to penetrate the blood brain barrier and to get into the brain.
Zinc: Found to have antidepressant and calming effects, which can help you sleep better.
Herbs. The following herbs are great for sleep: Valerian, chamomile that you can take as a tea, passion flower, lemon balm, lavender as oil aromatherapy, and bioactive milk peptides.
It’s important for all of us to be continually optimizing and improving factors that affect our health. In terms of nutrition, we should always be choosing higher quality ingredients. The same thing goes for sleep, we should make it a priority and continuously improve it.
Sleep is something that we often ignore, but it’s important that we look at sleep from an objective perspective.
From a physical perspective, we need it for our bodies to completely be rested. From an emotional perspective, when we are stressed and when we’re not getting enough sleep, we’re not able to handle emotional crisis the way we normally would.
Intellectually, our brains are able to focus and think clearer when we’re getting quality sleep. And then spiritually speaking, we have to realize that this regeneration of our body and our mind that happens when we sleep is important for our spiritual growth, because it allows us to be able to connect in a way that is easier because we are not stressed. Take a look at sleep from all these different perspectives.
Why is this stuff something to look at?
I’ve been doing tons of personal research about Hemp Oil (Not the stuff that get’s you “high”, but the Hemp Plant and it’s great properties.
Check this out.
Full-spectrum hemp oil refers to when the pure oil extracted from hemp contains all the same cannabinoids and compounds found in the original hemp plant. Unlike isolated or synthetic cannabinoids, full-spectrum hemp oil contains an array of cannabinoids, as well as many essential vitamins and minerals, fatty acids, protein, chlorophyll, fiber, flavonoids, and terpenes.
Why is Full-Spectrum Hemp Oil Important?
The health benefits of full-spectrum hemp go beyond it being a source of CBD. The array of cannabinoids and other natural constituents found in full-spectrum hemp oil work have been shown in studies to work together in what’s referred to as the “entourage effect.” Together, these compounds work harmoniously to magnify their therapeutic properties. The complex mix of cannabinoids, essential nutrients, protein, and healthy fats work synergistically to encourage homeostasis and balance in our health.
Take a look at our body’s need for: Essential Fats and Protein
Hemp oil is a healthy source of protein, which is instrumental in building and repairing tissues. Health officials recommend refraining from regularly eating red meat because it’s higher in saturated fat, but hemp oil is a heart-healthy source of all 20 amino acids, including the nine essential amino acids that must be provided through the diet.
Essential fatty acids are necessary for maintaining heart and cardiovascular health. The two primary essential fatty acids — Omega 3 and Omega 6 — are ideally consumed at a ratio of around 3:1. Unfortunately, in the typical American diet, that ratio is close to 25:1. Full-spectrum hemp oil offers the two essential fatty acids in the optimal 3:1 ratio.
Here’s a breakdown….
Full-spectrum hemp oil contains dozens of cannabinoids. The most abundant cannabinoid found in hemp oil is cannabidiol (CBD), a non-psychoactive compound shown to have many benefits in studies. CBD makes up over 90% of the cannabinoid content in full-spectrum hemp oil.
Hemp oil also contains the cannabinoid cannabidiolic acid (CBDa). In live hemp, CBDa is more abundant than CBD. Often times hemp oil will undergo a heating process called decarboxylation, which changes CBDa into CBD and offers those seeking the highest levels of CBD a more ideal product.
Vitamins and Minerals
Extracted full-spectrum hemp oil also contains a wide list of naturally occurring vitamins and minerals. Present are vitamins A, C, and E., and well as B complex vitamins like riboflavin, thiamine, and niacin. Hemp oil is also a source of vitamins that are commonly not sufficiently present in many diets, including beta-carotene.
Minerals are essential for a variety of bodily functions, nerve function and metabolic processes. They’re also important for building strong bones and the health of our blood, skin, and hair. Full-spectrum hemp oil contains minerals like magnesium, zinc, potassium, calcium, phosphorous, and iron.
Almonds are totally getting all the love lately. But guess what: Lots of other nuts are good for you, too. Might as well mix it up, because all nuts are high in protein, fiber, healthy fats, and magnesium to keep you satiated and build stronger bones and muscles.
These seven other healthy nuts deserve a spot in your snack rotation, too.
These nuts pack in plenty of selenium, a mineral involved in thyroid hormone production and that’s crucial in antioxidant function for processes that protect us against cancer. It’s also great for hair skin and nail health.
One study even showed an immediate impact on blood cholesterol improvements within nine hours of ingestion.
Yet take note—these are big-nuts. You only need to eat two or three a day to get the benefits, so don’t go ahead and eat 12 of them like you would almonds.
Per 1-ounce serving: 187 calories, 19 g fat (4.5 g sat fat), 1 mg sodium, 3 g carbohydrates, 0 g of sugar, 2 g fiber, 4 g protein.
Cashews have more iron than any other nut, so with this being the most common nutrient deficiency, more people should include them in their diets. The creamy texture of cashews also make it a great dairy replacement—cashews can make a great substitute for Parmesan when ground.
Per 1-ounce serving: 160 calories, 12 g fat (2 g sat fat), 9 g carbohydrates, 1 g of sugar, 2 g fiber, 5 g protein.
Macadamia nuts are high in thiamin—a.k.a. vitamin B1, manganese, and copper and contain healthy monounsaturated fat, the kind found in avocados and olive oil too. Yet, they’re pretty underrated and generally associated with sweets.
Perhaps best known for their role in white chocolate macadamia nut cookies, they are also great in things like salad or a more nutritious coating for chicken or fish.
A bit healthier, right?
Per 1-ounce serving: 204 calories, 21 g fat (0 g sat fat), 1 mg sodium, 3.9 g carbohydrates, 1 g of sugar, 2 g fiber, 2.4 g protein.
Peanuts, actually not a nut at all but rather part of the legume family, are a good source of protein and many different vitamins and minerals, such as magnesium and phosphorus. (Everyone thinks of them as a nut though)
Yes, you can reap these benefits by eating peanut butter, but try not to go at it with a spoon. Keep in mind it’s high in calories, so stick to the serving size of two tablespoons.
Per 1-ounce serving: 161 calories, 0.4 g fat (0 g sat fat), 5 mg sodium, 4.5 g carbohydrates, 1 g of sugar, 2 g fiber, 7 g protein.
These little green gems make a great snack or salad topper because of their high nutrient and antioxidant content. They’re one of the nuts with the highest concentration of lutein and zeaxanthin, too, both of which promote eye health.
Even better is the fact that behavioral research has shown that it takes you longer to de-shell shelled pistachios, you are more likely to eat less.
Per 1-ounce serving: 159 calories, 12.8 g fat ( 0 g sat fat), 0 g sodium, 7.7 g carbohydrates, 2.1g sugar, 3 g fiber, 5.7 g protein.
Walnuts are a super plant source of omega-3 fatty acids, [which] are essential to the diet and help to reduce the risk of heart disease. They’re a little high in calories and fat compared to other nuts, but it’s the healthy fat that your body needs, she says, which will help you stay fuller for longer.
Per 1-ounce serving: 220 calories, 22 g fat (0 g sat fat), 0 mg sodium, 5 g carbohydrates, 1 g of sugar, 2 g fiber, 5 g protein.
Pecans are one of the best known dietary sources of vitamin E. They are also a great source of thiamin, a B vitamin that plays a key role in energy metabolism. You can use them in yogurt, oatmeal, soups, veggie sides, and more. Fall is the perfect time to sprinkle them on just about everything.
Per 1-ounce serving: 196 calories, 20 g fat (0 g sat fat), 0 mg sodium, 3 g carbohydrates, 1 g of sugar, 2 g fiber, 2.6 g protein.
Asian Style Veggie Pancakes
- 1 cup flour I used 1/4 cup almond flour and 3/4 cup lupin flour
- 2 tablespoons of nutritional yeast
- 2 eggs
- 1 tablespoon of Bragg's aminos
- Salt to taste
- 1-2 tablespoons of sesame oil for pan frying or nonstick pan
- *Almond Cheese Optional
- Leftover veggies used:
- 1/2 cup purple cabbage
- 1/2 cup white cabbage
- 1 cup bean sprouts
- *large handful arugula Optional
- 1/4 cup chopped green onions
- 1/2 cup mushrooms
- *1 jalapeño Optional
Combine ingredients and fry in a pan till done. Enjoy!
"I had some leftover veggies so I decided to make some savory Asian style veggie pancakes for breakfast. I added some Almond cheese too because I love cheese.
Great for leftover veggies and makes a big batch so you can freeze and save for later! Use whatever veggies you like basically. This took like 15-30min to make the batter and pan fry all the pancakes but you could just wrap up the batter in the fridge and cook more later on.”
1 cup flour (I used 1/4 cup almond flour and 3/4 cup lupin flour)
2 tablespoons of nutritional yeast
1 tablespoon of Bragg’s aminos
Salt to taste
1-2 tablespoons of sesame oil for pan frying or nonstick pan
*Almond Cheese (Optional)
Leftover veggies used:
1/2 cup purple cabbage
1/2 cup white cabbage
1 cup bean sprouts
*large handful arugula (Optional)
1/4 cup chopped green onions
1/2 cup mushrooms
*1 jalapeño (Optional)
- Combine ingredients and fry in a pan till done. Enjoy!
Chocolate is one of life’s guilty pleasures.
But do you really have to feel guilty about eating this delectable treat?
Not always, especially if you eat the right kind and amount of chocolate. Chocolate’s bad reputation comes from the high caloric, sugar, and fat content.
But phytochemicals found in chocolate have also been found to benefit the heart and potentially provide protection from infectious disease and cancer. Metabolic and psychological benefits have also been reported.
Chocolate’s History in Medicine
In 18th century, chocolate was used as a nourishing, therapeutic, and aphrodisiac substance. It was used to help address weight loss, lung and muscle diseases, hypochondria and hemorrhoids.
Chocolate has an interesting history. The earliest known use of cacao was traced through 5,500-year-old ceramic pots in Ecuador. Shamans used the pots containing cacao markers to prepare hallucinogenic concoctions. Then it was used as a currency, a prized drink among the royalty, and as religious offerings.
When Is Chocolate Beneficial For You?
Chocolate’s benefits comes mainly from its cocoa content. The more cocoa it contains, the more beneficial it is for you.
The beneficial effects of cocoa are attributed to its antioxidant properties. Cocoa has more phenolic antioxidants than most foods, with flavonoids dominating the antioxidant activity.
These flavonoids in cocoa can reduce the risk of chronic diseases, cancer, heart disease, and mental disorders. There is more evidence now that flavonoids do help in preventing diseases. High-flavonoid foods, including berries, tea, apples, and onions are linked to less weight gain, although the calories in chocolate may counteract this benefit.
With these benefits, you have good and valid reasons to keep this mood-enhancing comfort food in your life.
4 Healthy Ways to Eat Chocolate
Here are a few healthier ways to eat chocolate so you can keep it in your life:
- Add raw cocoa powder or cocoa nibs in your smoothies or recipes. These don’t have sugar, combined with the natural sweetness of berries, your smoothie will taste amazing.
- If you eat small squares of dark chocolate, start slowly increasing the percentage of cocoa in the bar. The higher the cocoa content, usually the less sugar it will contain. Almost anyone can learn to savor and enjoy 90% dark chocolate bars or even higher with time.
- Just like fine wines, you can develop a taste for the more bitter chocolate in higher percentage bars. Developing this appreciation helps in other parts of your diet, too. Bitter flavors usually have health benefits.
- Don’t chew chocolate! I know it sounds strange, but one small square can slowly melt in your mouth for around 5 minutes or so. Savor the chocolate flavor will also help curb your cravings.
If you don’t like dark chocolate because of its bitter taste, you can try bars like Lily’s Chocolate that is flavored with stevia and erythritol. The problem with this though is I find that most people tend to overeat them (myself included). Others also get some gastric distress from those sweeteners.
I really believe that most people with minimal weight problems can learn to appreciate dark chocolate that has only 1 to 3 grams of sugar per square.
Make sure it is not chocolate processed by alkali. This gets rid of a lot of the beneficial compounds found in chocolate. It will say that on the label.
What creative things have you done to keep that chocolate treat in your diet?
To Your Health!
Back to business. How do we keep our Every Day festivities healthy? Heck, how does one keep healthy while on vacation? I’m so glad you asked!
Whenever I plan to go on vacation or travel for that matter, I plan ahead. Here are my top tips for keeping in shape while still enjoying your time off.
1. Meal Prep.
For those truly dedicated, you can meal prep and take your meals on the road. If it’s a very long road trip, reload your cooler with fresh ice from time to time, or get the type that can plug into a car a/c adapter.
2. When traveling, get a hotel room that offers a microwave and a mini-fridge.
Booking a room with these features means you are trying to make a commitment to staying on top of your health goals. You can stop and shop for food on the road or before you check-in.
- Try and get in a workout.
See if there is a gym nearby and if you can get a day pass if you do not belong to a gym that is nationwide. Or, book a hotel with some cardio equipment. Weights are awesome if they have that option. Or pack a pair of resistance bands so you can get in a full body workout anywhere. The minimum I want you to do? Get in your 10k steps. I know I talk about this all the time. It’s free, it gets you moving, it keeps your cardiovascular health in check. Another thing you can do is plan a fun activity that takes you on a hike, a bike ride, or some sort of activity that gets you moving.
4. Didn’t have time to meal prep? Then make good decisions.
With smartphones, it’s really easy to find a restaurant’s menu and nutritional information for chain establishments when on the road. Commit to what you will eat before walking in and placing your order. You can also find grocery and convenience stores along the route and get a salad to go or find a bunch of other pre-packaged fruits, veggies, eggs, and other options. You just need to look for them.
5. Don’t forget to eat.
When we are traveling, enjoying a hike, or when we’re on a long adventure, we push our meal times out. While that works for some, it can cause the hunger monster to come out, which can lead to over-consumption of calories. Keep a healthy snack on hand like a handful of nuts, or a piece of fruit like an apple. Pair it with a protein if you can. It will hold off the hunger and keep you level.
6. Stay hydrated.
Yup! I mean water and teas. When we get dehydrated, cravings set in. Making sure you get your daily intake of 8 glasses a day – more if you workout – will help keep you full, happy, hydrated, and keep the snackcidents at bay.
7. Get enough sleep.
We try and pack so much in when we go on a trip, that we can be exhausted when we return. At times, we feel like we need a vacation from our vacations. Who does that? I’m guilty! I have stayed up late, ran myself ragged, you know, the usual stuff. Make sure you get enough rest. That way you won’t overdo the caffeine, you will more likely make better decisions, and enjoy your trip. I get downright crabby if I am not well rested. What fun is that?
8. Share the health.
Attending a get-together? Bring a dish that is healthy that you truly enjoy, and make enough to share. Heck, if you want, bring two! You will enjoy your own meal and stick to plan.
9. Don’t forget to enjoy.
I realize…it’s vacation, celebration, time off, whatever. Taking time off helps relieve stress and recharges your mind. Indulge here and there, but don’t make it the entire time. You’ll feel better by staying on track going back into your normal routine, and your body will thank you!