A Winning Morning Routine In 9 Steps


Wake Early

Waking up early can have one of the biggest impacts on your life. Getting up even when the voice in your head says, “just hit snooze,” creates discipline and builds willpower. You will be allowed to focus on yourself and your goals before everyone else even lifts their heads.

Wash Face

Washing your face in the morning will help you accomplish the first task of the day, and clear the impurities, oils, and dirt that can clog your pores. Don’t forget to moisturize.

Drink A Glass Of Lemon Water

A glass of lemon water in the morning promotes hydration, aids digestion, and helps prevent kidney stones. It will help jumpstart your metabolism and increase the flow of oxygen.


5 Minutes Of Affirmations

Get your mind and self-esteem in the right place first thing in the morning. Affirmations will help you feel better about yourself and re-program your brain to think, act, and feel like a champion.


Visualizing yourself succeeding and doing things helps prep your mind for the future. It also tells your subconscious mind to push you towards your goals the rest of the day.


Breakfast is the most important meal of the day and it shouldn’t be skipped. Breakfast can improve memory, aid weight loss, and prevent heart disease.



In the early morning, testosterone levels are elevated in the body. By working out after waking, you can take advantage of these naturally circulating hormones as they hit their peak.

More Water

Get a refill and drink up!

Shower, Get Dressed, & Begin The Day

You’ve accomplished more now than most people accomplish in a day. Get out and make the most of your time.

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7 Ways To Get Rid Of Phlegm In Your Throat Without Medicine


1. Drink A Teaspoon Of Cider Vinegar


The taste might not be the best but it will work. Drink it quickly and wait 5-10 seconds. If you still have a vinegar taste in your mouth, drink a glass of water (which will help with the next step).

2. Drink Plenty Of Water


Your body may be creating a lot of phlegm because it is trying to fight off an illness, which means your immune system is putting in a lot of work. Keep your body hydrated so it gets the job done. Add lemon to help break up mucus.

3. Make Some Toast


Toast is able to scrape the throat softly to help break phlegm and carry it down into the stomach.

4. Gargle Salt Water


Take a 1/2 teaspoon of salt with a cup of warm water, gargle with your head tilted back for about 10-15 seconds and then spit out the mixture.

5. Drink Warm Liquids


Warm liquids, such as tea, chicken soup or etc, will help break up some of the mucus stuck in your throat and provide you with the necessary nourishment.

6. Eat Spicy Foods


Ever eaten something so spicy your nose starts running uncontrollably? Spicy foods can be a great decongestant and should help loosen up phlegm.

7. Drink Lemon Tea With Local Honey


The acidity of the lemon will break up the mucus and the honey will help coat your throat and even prevent coughing. (1)

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A Protein Guide For Vegetarians: The Best 27 Protein Sources

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High-Protein Plants (At/Above 15.01g Per 100g):


Pumpkin Seeds – 32.97g


Peanut Butter – 25.09g


Peanuts – 23.68g


Hemp Seeds – 23g


Almonds – 22.09g


Pistachio Nuts – 21.35g


Flaxseed – 19.50g


Tofu – 17.19g


Oats – 16.89g


Chia Seeds – 15.60g


Cashew Nuts – 15.31g


Hazelnuts – 15.03g

Low-Protein Plants (At/Below 15.00g Per 100g)


Walnuts – 15g


Soybeans – 13g


Pecans – 9.50g


Lentils – 9.02g


Garbanzo Beans – 8.90g


Wheat Bread – 8.80g


Lima Beans – 7.80g


Macadamia Nuts – 7.79g


Cranberries – 5.54g


Green Peas – 5.36g


Pinto Beans – 4.86g


Kidney Beans – 4.83g


Quinoa – 4.40g


Potatoes – 2.50g


Fruits – ~1g or less

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12 Months To A Healthier You



Make A Vision Board: Vision boards help you discover what it is you really want. Put a vision board up in your bedroom, bathroom, or office to provide a daily visual reminder of your dreams and goals. They are also fun and will get you fired up emotionally.


Start A New Workout Program: Now that you’ve got the vision, it’s time to work towards your desires. Start off simple if you’ve never been in a gym before. We offer a free 30-Day Workout Plan if you subscribe.


Cut Out Sugar: Fruit is good, but the processed sugar is killing you. High consumption of sugar is linked to weight gain, diabetes, cancer, tooth decay, heart disease, and more!

SEE ALSO: 52 Unhealthiest Foods On The Planet


Keep A Food Diary: Tracking your food can make you more conscious of what you’re really eating. Plus, food journals can help identify food allergies and triggers for gastrointestinal problems. It might even reduce or eliminate mindless eating.


Meal Prep: Create a day to day plan and prep your food each week. It is easier to eat clean when you’ve already prepared your healthy meals. It will also help you save money and lose weight. Try making them 2 or 3 days in advance.


Drink More Water: Most people don’t drink enough water throughout the day. Make it your main goal to drink 6-8 cups of water each day and more if you exercise. Drinking water can help energize muscles, improve skin condition, and control excess eating. Keep a water bottle with you throughout the day.

SEE ALSO: 40 Simple Ways To Stay Healthy


Aim For 10,000 Steps (Or Four Gym Days Per Week): Walking can help combat the risks of a sedentary lifestyle and burn extra calories. It can strengthen bones and muscles, improve balance and coordination, and improve your mood.


Fish Friday: On Fridays eat some fish. Your body isn’t able to create Omega-3 fatty acids, so they must come from diet. Omega-3s can reduce inflammation and may reduce the risk of chronic diseases such as heart disease, cancer, and arthritis.


Remove All Junk Food: Quitting junk food comes with many benefits such as weight loss, improved nutrition, and reduced health risks. The easiest way to do it is to keep it out of your house.

SEE ALSO: 10 Little Changes For A Healthy Heart


Sign Up For A 5k: Register for a 5k to sharpen your focus and fitness. Start increasing your cardio by about half a mile each week. Focusing on performance can increase satisfaction with your training.


Start Meditation Or Yoga: Yoga poses can strengthen and open tight areas like the shoulders and muscles of the upper back. Meditation can cure insomnia, help create inner peace, and increase self-awareness.


Get More Sleep: More sleep can mean better health. A good night’s rest won’t grant you immunity from disease but can decrease the risk of heart disease, heart attacks, diabetes, and obesity. Aim for 8-9 hours this month.

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11 Superfoods For Fall And Winter

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1. Squash

Squash is packed with health benefits and flexible in the kitchen. They can improve your sight, boost skin health, help prevent cancer, build strong bones, and so much more.


2. Carrots

Don’t worry, eating a couple servings of carrots this fall won’t turn you orange (but eating too much can!). Carrots can ward off certain cancers, reduce aging, boost the immune system, and more. Carrots go great in salads and also make a delicious grilled veggie.


3. Turkey

Why is turkey a Christmas and Thanksgiving classic? Here’s the answer: Turkey is rich in protein, low in fat (skinless turkey), and contains essential vitamins and minerals. Turkey combined with a high carbohydrate meal can also trigger sleepiness.


4. Figs

Figs contain a high amount of fiber and a good source of vitamins and minerals. Dried figs might be available year round, but figs are actually seasonal and are best during August, September, and the beginning of October.


5. Cauliflower

Full of vitamin C and a good source of vitamin K, protein, niacin, magnesium, omega-3 fatty acids, and more. Cauliflower also has a high level of anti-inflammatory compounds and phytochemicals, which can help fight cancer.

Not sure what to get on your next grocery run? Get access to our Shopping List.


6. Apples

Apples are rich in antioxidants, flavonoids, and dietary fiber. They may help reduce the risk of developing diabetes, heart disease, diabetes, and cancer.


7. Sweet Potatoes

Sweet potatoes contain an excellent amount of vitamin A, and are a good source of vitamin C, copper, vitamin B6.  Sweet potatoes are also lower on the glycemic index than white potatoes.


8. Cranberries

With Thanksgiving comes cranberry drinks, sauces, and stuffings. A cup of cranberries only contains 50 calories and has so many health benefits. They can help with urinary tract infections, cardiovascular disease, and cancer.


9. Pears

Pears are sweet, delicious, and rich in flavor. Popular all across the northern hemisphere for good reason. Pears are loaded with antioxidants, minerals, fiber, and vitamins. Plus, they are among the least allergenic of all fruits.


10. Pumpkin

One cup of pumpkin can supply the daily recommended value of vitamin A and many other vitamins and minerals. Pumpkins can help keep eyesight sharp, aid in weight loss, protect your heart, reduce cancer risk, and more.


11. Cabbage

Cabbage contains an excellent amount of vitamin K, C, and B6. Cabbage can decrease constipation, cure headaches, fight obesity, prevent skin disorders, and protect against heart disease and aging.

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How To Form A New Habit (8 Simple Steps)


1. Focus On The Habit

What one new habit would you like to form? Figure out what it is, learn everything about how you can do it right, and then get started. Be sure to make time to fit it into your daily life.

2. Commit For A Minimum Of 30 Days

On average, it takes 66 days before a new behavior becomes automatic. Sixty-six days isn’t the magic number, but the initial 30 days is a great start to a lasting habit. You’ve gotta want the change because it can take anywhere from 18 to 254 days.

3. Stack Your Habits

Habit stacking will help create habits that stick. Attach the habit to your current routine. Add some pushups to the morning routine: Wake up, drink a glass of water, pushups, and then shower. The more you do something, the stronger and more efficient the connection becomes.


4. Take Baby Steps

Start by doing the new habit for 5 or 10 minutes if you’re creating an exercising or meditation routine. Write a paragraph of your book. Wake up 10 minutes earlier each day.

5. Be Prepared For Obstacles

There are common obstacles you can prepare for such as, time, weather, costs, space, and pain. Prepare and anticipate these obstacles so you won’t be blindsided in the future.

6. Create Accountability

You will be more likely to follow through on your commitments when others know what you’re trying to accomplish. Join an online community or find a partner who is trying to achieve the same thing.


7. Reward Milestones

Habits don’t have to be boring. Building a reward system into the process can bring fun to a lifestyle change. Remember, your rewards don’t have to drain your bank account.

8. Create A New Identity

Committing to your habit on a daily basis won’t bring about the permanent change you are looking for. To preserve healthy, new habits you must develop a new lifestyle. Make your habit a part of your identity, not something you are trying to do.

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How To Build The Best Smoothie Bowl (7 Steps To Smoothie Bowl Heaven)



Step One: Base Ingredients

  1. Banana
  2. Avocado
  3. Cherry
  4. Orange
  5. Pineapple
  6. Mango
  7. Strawberries
  8. Peach
  9. Blueberries
  10. Pear
  11. Raspberries
  12. Kiwi
  13. Blackberries
  14. Passion Fruit


Step Two: Greens (optional)

  1. Kale
  2. Spinach
  3. Chard
  4. Peas
  5. Cucumber


Step Three: Liquid

  1. Coconut Water
  2. Dairy Milk
  3. 100% Fruit Juice
  4. Coconut Milk
  5. Almond Milk
  6. Cashew Milk
  7. Hemp Milk
  8. Soy Milk
  9. Rice Milk
  10. Vegetable Juice


Step Four: Protein

  1. Protein Powder
  2. Greek Yogurt
  3. Coconut Milk Yogurt
  4. Tofu


Step Five: Other Additions (flavor, color, texture, nutrients)

  1. Superseed Blend
  2. Turmeric
  3. Flax Seeds
  4. Ginger
  5. Maca
  6. Coconut Manna
  7. Peanut Butter
  8. Coconut Oil
  9. Maple Syrup
  10. Honey
  11. Matcha Powder
  12. Coconut Sugar
  13. Vanilla
  14. Cinnamon
  15. Spirulina


Step Six: Toppings

  1. Chia Seeds
  2. Walnuts
  3. Hempseeds
  4. Almonds
  5. Sunflower Seeds
  6. Pomegranate Seeds
  7. Pumpkin Seeds
  8. Goji Berries
  9. Granola
  10. Cacao Nibs
  11. Chocolate Chips
  12. Pistachios


Step Seven: Other Toppings

  1. Banana
  2. Raspberries
  3. Mango
  4. Blackberries
  5. Peach
  6. Dragon Fruit
  7. Pear
  8. Shredded Coconut
  9. Kiwi
  10. Dried Fruit
  11. Pineapple
  12. Coconut Whip Cream
  13. Strawberries
  14. Chocolate Hazelnut Spread
  15. Blueberries

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