health Archives - Page 6 of 24

Your body craves movement, but who has time for hours at the gym? These micro-movement strategies transform everyday moments into opportunities for health and vitality.

Morning Rituals

While brushing your teeth, practice single-leg balance. Alternate legs midway through. This simple hack engages your core and improves stability before your day even begins.

Kitchen Moments

Waiting for water to boil or tea to steep? Drop into a deep squat. Hold it as long as you can. This transforms dead time into a leg-strengthening, mobility-improving mini-workout.

Work and Desk Life

Set an hourly alarm for movement breaks:

Stand up and do 10 body rolls
Perform shoulder shrugs
Stretch your spine
Walk around for 2-3 minutes

Commute and Travel

Skip the elevator. Take stairs with a little extra bounce. If you’re walking, practice mindful movement by feeling each step and breathing deliberately.

Outside and Nature

Dog walks aren’t just for pets. Use this time for:

Grounding exercises
Walking meditation
Intentional breathing
Gentle stretching between work sessions

Quick Action Checklist

Balance on one foot while brushing teeth
Do a deep squat while waiting in the kitchen
Take stairs instead of elevators
Set hourly movement alarms
Practice mindful walking during dog breaks
Stretch between work sessions
Add small movements to daily routines

Movement doesn’t require massive time commitments. It’s about integrating small, intentional actions throughout your day.

Nutrition

Daily Water Intake: Half a Gallon or Gallon?

March 22, 2025 Corie Muldoon

While a gallon of water a day might seem like a good idea, aiming for at least a half a gallon is a good starting point.

Whether you should aim for a gallon a day varies based on factors like activity level and climate. Let’s dive a little deeper:

Factors Influencing Water Needs:

Activity Level: If you exercise or sweat a lot, you’ll need more water
Climate: Hot, humid weather increases water loss through sweating
Diet: Certain foods (ie. high in sodium) can increase fluid needs

Drinking a Gallon of Water:

Not Harmful for Most: Drinking a gallon of water a day isn’t inherently harmful for most healthy individuals

Potential Issues: Excessive water intake can lead to hyponatremia (low sodium levels) if you’re not replacing electrolytes. If you are drinking a gallon a day, doing a water fast, or hungover, consider adding a salt supplement like LMNT or Flash IV to your daily diet [*]

Listen to Your Body: Pay attention to thirst cues and urine color (clear or pale yellow is a good sign)

Tips for Staying Hydrated:

Carry a water bottle: Keep a reusable water bottle with you throughout the day
Eat hydrating foods: Fruits and vegetables with high water content can contribute to your daily fluid intake
Don’t wait until you’re thirsty: Drink water regularly throughout the day, rather than waiting until you feel thirsty
Make fruit-infused water: Add lemon, cucumber, strawberry, or orange slices to ice water for a refreshing drink

What’s Right for You?

Here are three questions to help you determine if you should be drinking a half gallon or a gallon of water per day:

What’s my activity level and environment?

If you exercise intensely, work outdoors, live in a hot/dry climate, or sweat significantly throughout the day, you may need closer to a gallon. For moderate activity in temperate conditions, a half gallon might be sufficient.
What physical signals am I getting from my body?

Are you frequently thirsty? Is your urine dark yellow rather than pale or clear? Do you experience headaches or fatigue that improve with hydration? These could indicate you need more water.
Do I have any specific health considerations?

Certain medical conditions, medications, pregnancy, or breastfeeding can increase water needs. Conversely, some kidney or heart conditions might require limiting fluid intake.

Remember that individual hydration needs vary significantly. The often-cited “eight 8-ounce glasses” (about half a gallon) is a general guideline, but your specific needs may differ based on the factors above.

Happy hydrating!

Mindfulness, Nutrition

Mindful Eating: How I Revamped My Diet for Better Energy (+ Weekly Nutrient Checklist)

March 9, 2025March 9, 2025 Corie Muldoon

Ever wonder why some days you feel energized and focused, while others you’re dragging by 2pm?

For years, I blamed my fluctuating energy on everything from stress to not enough sleep. But when I started paying closer attention to what I was eating…

I discovered a direct connection between my meals and my mood.

My Wake-Up Call

This winter, I hit a wall. Despite getting decent sleep and managing my stress, I felt constantly foggy and tired. My workout performance was declining, and I found myself reaching for coffee multiple times a day just to function.

Instead of adding another supplement or trying another energy drink, I decided to take a mindful approach to my nutrition. I started simple by logging what I ate and how I felt afterward. I noticed things like…

Lack of protein led to mid-day energy crashes
Days without enough vegetables left me feeling depleted
When I skipped meals, my decision-making suffered (late night eating, carb loading, chips, french fries, etc)
Weeks without enough variety meant missing key nutrients

Four Simple Shifts

I didn’t want a complicated diet plan that I wouldn’t stick to. Instead, I focus on a few mindful changes that make a huge difference:

1. Protein at Every Meal

Aim for 20-30g of protein at each meal. For me, this looks like tofu scramble or oatmeal for breakfast. Adding beans to my lunch salad. And cooking up tempeh, seitan, or a hearty serving of legumes for dinner.

2. Eat the Rainbow

Include 5 different colors of fruits and vegetables daily. This simple visual approach ensures I’m getting varied nutrients without having to obsess over specifics. I also like to buy fruits and vegetables I normally wouldn’t to get different nutrients in.

3. Drink a Protein Shake Right After Workouts

Smash a protein shake within 30 minutes of a workout ending. Gives my muscles fuel to start rebuilding. Makes me feel overall better too! I love the 1st Phorm Vegan Protein mix. Clean, key nutrients, quality.

4. Weekly Meal Prep

Plan ahead. Wash and chop fruits and veggies. Cook up rice and sweet potatoes. Prep salads. Make grab-and-go options like pb&j and trail mix. Whatever is gonna make weekly eating easier in the day-to-day.

The Results

Within two weeks of mindful eating, I noticed:

More stable energy throughout the day
Better workout recovery
Improved focus during focus times
Less reliance on caffeine
Fewer cravings for quick sugar fixes

The best part? This approach doesn’t require counting calories or eliminating food groups. It’s about adding nutrients mindfully, not restricting.

Weekly Nutrient Checklist

Ready to try this yourself? Here’s a simple checklist Joe and I use to make sure we’re covering our nutritional bases each week:

WEEKLY NUTRIENT CHECKLIST

Daily Targets:

Plant protein at each meal (legumes, tofu, tempeh, seitan, oats)
3+ different colored vegetables
2+ servings of fruit
2+ different herbs or spices
1+ serving of healthy fats (avocado, nuts, seeds, olive oil)
64+ oz water

Weekly Targets:

2+ servings of omega-rich foods (walnuts, flax seeds, chia seeds)
3+ servings of leafy greens
2+ servings of fermented foods (plant yogurt, kimchi, sauerkraut)
3+ meals with beans or lentils
2+ different herbs or spices
1+ serving of nutritional yeast (B vitamins)

Mindful Habits:

Check in with hunger every 3 hours
Eat without screens for at least one meal daily
Prepare food options for busy days
Notice energy levels after meals

Mindful eating isn’t about perfection – it’s about awareness. Don’t feel pressed to hit every target every day. This checklist is more about staying mindful of what our bodies need.

Start Small

If this seems overwhelming, that’s okay! Let’s start by picking just one area to focus on this week. Maybe it’s adding more protein to breakfast or including one more vegetable with dinner. Small, consistent changes add up to significant energy improvements over time.

What one mindful eating shift will you try this week? I’d love to hear how it goes!

Easy Recipes

4 Vegan Party Dishes Plus Non-Alcoholic Drink Ideas

December 30, 2024January 14, 2025 Corie Muldoon

Just in time for New Years Eve celebrations whether you’re going out, staying at home, or heading into work!

In this post, we’ll share four of our favorite dish recipes, plus some refreshing non-alcoholic drink ideas. As always we’re keeping things quick, easy, and delicious.

1. Cheese Board (2-3 of each)

Fruit (apples, grapes, clementines)
Nuts (candied pecans, almonds)
Multi grain crackers
Vegan cheese

2. Taco Salad

Coconut yogurt
Taco seasoning
Black beans
Pico de gallo
Shredded lettuce
Tortilla chips
Sliced loaf of bread

3. Veggie tray

Celery sticks
Baby carrots
Grape tomato

4. Hummus

2-3 types of beans (kidney, pinto, chickpea)
Diced tomato
Salt & pepper
Lemon juice

Bonus: Fun Non-Alcoholic Drink Options

LMNT mocktail
Sparkling water
Lemon & mint water
Coffee or tea
Coconut water
Kombucha
Olipop soda
Protein shake

✨ Hope you enjoyed these party dish ideas! What’s your favorite dish to make for a party? Share with us in the comments below! ✨

Healthy Habits, Seasonal - Holidays

Healthy Tips for Holiday Eating: A Guilt-Free Guide

December 22, 2024November 18, 2025 Corie Muldoon

The holiday season is upon us, and with it comes a whirlwind of parties, gatherings, and delicious treats. It’s easy to get caught up in the festive spirit and abandon our healthy habits.

But here’s the thing: it’s okay to indulge, fall off your routine, and take a break from your usual schedule.

In fact, allowing yourself to enjoy the holidays without guilt or stress is essential for your mental and emotional well-being.

So, go ahead and enjoy a few too many cookies, sleep in more, party late. The kid in you will thank you.

With that being said, here are some healthy tips to keep in mind during the holiday season:

1. Stay hydrated

Drink plenty of water throughout the day to help control hunger and cravings.

2. Eat mindfully

Savor your food, pay attention to flavors and textures, and stop when you’re satisfied (not stuffed).

3. Focus on whole foods

Prioritize whole, unprocessed foods like fruits, vegetables, whole grains, beans, and leafy greens. Herbs = natural medicine.

4. Take breaks

Give yourself permission to take a break from cooking, cleaning, and entertaining. Take a walk, practice yoga, or enjoy a relaxing bath.

5. Plan ahead

If you’re attending a party or gathering, offer to bring a healthy dish to share. Some good-for-you food, like a fruit bowl or veggies & hummus.

6. Don’t skip meals

Eat regular meals to keep your energy levels stable and prevent overeating later in the day.

7. Get moving

Incorporate physical activity into your daily routine, even if it’s just a short walk or some light stretching.

Remember, the holiday season is a time for joy, connection, and celebration. Don’t stress too much about sticking to your usual routine.

Instead, focus on enjoying the moment and taking care of yourself in the process.

Most Importantly: Get Back on Track in the New Year

It’s okay to fall off your routine during the holidays. The key is to get back on track when the new year arrives.

Set realistic goals, create a plan, and take small steps towards reclaiming your healthy habits.

Here are some tips to help you get started:

1. Schedule self-care

Treat self-care as a non-negotiable part of your daily routine.

2. Plan your meals

Create a meal plan that includes healthy, whole foods and schedule grocery shopping trips.

3. Find an accountability partner

Share your goals with a friend or family member and ask them to hold you accountable.

4. Start small

Get started with small, achievable goals and gradually build up to more significant changes.

Keep these tips in your back pocket and remember: be kind to yourself.

✨ Here’s to a happy, healthy holiday season and a strong start to the new year ✨

Happy holidays friends! I’m here if you need me!

Tag: health

Move It or Lose It: Movement Hacks for Busy People