Tuesday, January 29, 2019


  1. Gratitude is a practice: If you want to lose weight, you exercise; if you want a happier life, be more grateful of what you have. 
  1. When you focus on what you have and appreciate it, you will live a happier life. 
  1. Practice gratitude every day, and you’ll have more to be grateful for. 
  1. Appreciate the smallest of things in life as it can lead to some of the biggest rewards. 
  1. Start each day with a gratitude list. Name three things for which you are grateful. It helps to put things into perspective. 
  1. Self-gratitude is often the hardest. Each day, write down something about yourself that you are grateful for. 
  1. When you feel anxious or angry, take a closer look at nature. Nature has a way of soothing the soul. 
  1. Express your gratitude daily to people in your life and watch your relationships flourish. 
  1. Instead of focusing on what you don’t have, take plenty of time to focus on what you do have. 
  1. To be grateful you need to understand what you have. Acknowledge the hard times to develop a sense of appreciation. Without the bad or hard times, you would have nothing to compare the good times to. 
  1. Use visual reminders, such as photos to trigger appreciation for what you have been able to experience in your life. 
  1. Don’t focus on yourself but on others. Gratitude is being thankful for what others have done for you or on your behalf. 
  1. When someone does something kind or thoughtful for you, Show your gratitude by returning the gift with a heart-felt, “thank you.” 

  1. Don’t exaggerate the gratitude. When you express gratitude, keep it simple, honest, and to the point Then move on. When you go on and on, it can be embarrassing, which is counter productive.
    1. Thanking the people who helped you to accomplish something is wonderful. However, don’t downplay your role in your own success. If you have trouble accepting part of the credit, you may have low self-esteem. 

    1. Being able to see the positives is good. But, don’t gloss over a bad situation because you think you should be grateful for everything. Denying that there is a problem won’t fix anything or make you feel better. 

    1. Generosity and gratitude are different sides of the same coin. One side is what the giver feels and the other is what the receiver feels. Regardless of which you start with you’ll end up feeling both, which leads to a feeling of well-being. 

    1. If you want your kids to appreciate what they have and who they are, give them a good example to follow – you. Practice being grateful for what you have by taking care of those things and people. Your kids will imitate you. 

    1. Practice gratitude to increase empathy and reduce aggression. Grateful people tend to be more sensitive and empathetic towards others. They are also less likely to retaliate or try to get revenge when provoked. 

    1. Learn to appreciate the small things in life. It can make you more resilient and can help you overcome trauma.

Cauliflower Chicken Fried "Rice"

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

  • teaspoon peanut oil plus 2 tablespoons, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced, whites and greens separated
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon minced garlic
  • 1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces
    • ½ cup diced red bell pepper
    • 1 cup snow peas, trimmed and halved
    • 4 cups cauliflower rice (see Tip)
    • 3 tablespoons reduced-sodium tamari or soy sauce
    • 1 teaspoon sesame oil (optional)
  • Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.
  • Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
  • Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.
  • Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.
  • Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, place cauliflower florets in a food processor and pulse until broken down into rice-size granules. One 2-pound head of cauliflower yields about 4 cups of cauliflower rice.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Reasons to Stop Eating at Night


I remember getting into a night-time eating habit .   these habits can stick around later on. Though it may be helpful during pregnancy and nursing to have a snack before bed, at other times it may actually be unhealthy.
An easy way to get the benefits of fasting (without doing a longer, more extreme fast) is to simply avoid eating a few hours before bed.

Is Eating at Night Bad for You?

Research is showing that intermittent fasting has many benefits, but for some, even a short 16-hour fast is tough to stick with. Luckily, just eliminating night-time eating can have many of the same results.

Here are some reasons to brush your teeth early and call it a night when it comes to eating!


According to Ayurveda and Traditional Chinese Medicine (TCM), our digestive system aligns with the sun. When the sun rises, so does the digestive system and when the sun sets the digestive system slows down. Modern science backs this up. According to a study in Arquivos de Gastroenterologia, the digestive system basically sleeps when we sleep. It makes sense that the body doesn’t need fuel when trying to rest.
Our bodies also need to sit upright to digest, so eating before lying down can cause digestive problems. Research shows that eating late can contribute to acid reflux.


Late-night eating may also affect the brain. One study found that mice that ate during their normal sleep time (since mice are nocturnal that would be during the day) had significant decline in memory.
Another study showed that mice even forgot scary situations, which could mean that eating when they should be sleeping could be serious. (If a mouse doesn’t remember there is a danger he won’t avoid it.) Researchers also found that the shifted eating schedule affected the mice’s ability to learn.
It’s hard to tell how humans would do in a similar experiment, but it does raise concern for how a shifted sleep and eating schedule could affect the brain.


Stopping the food train a few hours before bed can be beneficial for sleep — something   moms are always trying to optimize.
Researchers have found that eating late at night may influence dreaming. Four hundred college students were surveyed about their eating habits and dreams. These surveys showed that one factor for causing bizarre or disturbing dreams was eating late at night. Researchers further theorized that the reason was likely due to bad digestion.

Metabolism and Weight

According to an article in Penn Medicine News, research shows that late-night eating increases weight, but that’s not all. They found that late-night eating likely encouraged the body to metabolize more carbs and fewer lipids (fat). Researchers also found that insulin, fasting glucose, cholesterol, and triglyceride levels increased.
The same study found that late-night eating affects hormones too. During daytime eating the hormones ghrelin (which stimulates appetite) peaked earlier in the day. Leptin, the hormone that makes you feel satiated, peaks later in the day. These findings suggest that eating earlier in the day is not only normal and optimal, but may help reduce late-night snacking.
Human hormones follow the ebb and flow of the circadian rhythm too. At night when the body thinks it should be sleeping, the body’s cells become more resistant to insulin. An article published in Journal of the Academy of Nutrition and Dietetics shows that eating according to circadian rhythms is important for optimal metabolic function.

Late Meals vs. Late Snacks

There’s an old health adage that says, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” The idea is to eat more during the time of day when the digestive system is performing best.
Though there is plenty of reason to stop eating before bedtime, a small snack may be ok. Research shows that small, nutrient-dense, low energy foods and/or single macronutrients (like a small portion of vegetables rather than large mixed meals) don’t have the same negative effects as night-time eating. In fact, it may even have some health benefits (like building muscles).
Basically, having a small, healthy snack before bed when you’re hungry may not be as harmful as having a full meal close to bedtime. If you often skip breakfast and also don’t have a substantial lunch (so easy to do on a busy day), we have to take an honest look at whether we are eating too large of a meal too late at night to compensate.

How to Stop Eating at Night

So, how far before bed to stop eating? The answer can vary depending on individual needs, schedules, and levels of activity, of course, but most experts seem to recommend at least two hours before bed.
Especially as parents who may only get some time to ourselves at night, this is a tough thing to ask! These are some ways I’ve tried to adjust my eating window (while still getting some me-time at night).

Identify Triggers

Often, late-night snacks may have nothing to do with hunger! Is it boredom, stress, or another emotional trigger behind the craving? Recognizing triggers can help us deal with the underlying cause of snacking.

Eat Enough During the Day

Sometimes late-night snacking is a result of true hunger because we haven’t eaten enough during the day. Eat nutrient-dense meals earlier in the day (and don’t skip any!) to avoid the hunger that happens at night. This is especially important (and tough) for parents of small kids who may “forget” to eat when busy with infants and toddlers.
Making a plan to sit down to a meal with your family at breakfast, lunch, and dinner (when possible) can help increase daytime eating and decrease night-time cravings.

Deal With Cravings

For many folks, carb and sugar cravings are what drive those late-night snacks. Balancing blood sugar levels by eating three nutrient-dense meals (with plenty of protein and healthy fat) during the day can help.
Other ways to avoid sugar cravings are:
  • Get moving – Exercise releases some of the same endorphins that eating sugary or salty food does.
  • Get enough sleep – Regular sleep is important for balanced blood sugar and hormone function.
  • Take supplements – B-vitamins and l-glutamine are both supplements that can help the body deal with blood sugar issues and cravings.
  • Have a regular routine – Having a regular eating and sleeping routine is critical. Waking and going to sleep at the same time everyday (even on weekends) helps keep hormones in balance (which will keep cravings at bay).
  • Eat at a regular time – Eating dinner by 6:00 pm is ideal but fasting for at least two hours before bed (with no snacking) gives the digestive system time to rest. The more regular the routine, the easier it is on the body and the easier it is to avoid late-night snacking.

Drink Instead!

And no, I don’t mean alcohol 🙂  to satisfy late night cravings with the natural sweetness and flavors of spiced drinks like cinnamon tea or golden milk.

If Snacking, Make It Light

If I do have a snack, I try to choose something balanced and easy to digest. And if I have wine, I make sure it is low sugar as well.

Final Thoughts on Why to Stop Eating at Night

There are many health benefits to closing the kitchen at least two hours before bedtime, including hormone regulation and healthy blood sugar. Having a consistent routine that helps folks eat more during the day and less at night can help shift a late-night snacker into a day-time eater.
Have you tried fasting at night? Do you notice any difference in how you feel? Please share!


Cauliflower Chicken Fried "Rice" 


Tuesday, January 22, 2019

How to make Healthy Chicken Salad





How to make Chicken Salad Recipe?

 A LIGHT & EASY CRANBERRY CHICKEN SALAD RECIPE that takes 15 minutes to make, high in protein and gluten free! This healthy Chicken Salad is made with yogurt, dijon mustard, herbs, and fresh lemon then tossed with pecans and cranberries. Perfect for a quick lunch!

Can you make Chicken Salad without mayo?

There are plenty of other options to use in place of mayonnaise.
  1. Plain yogurt
  2. Greek yogurt
  3. Dijon mustard
  4. Homemade Vinaigrette
  5. Hummus
  6. Pesto
  7. Avocado
Today I did a combo of yogurt and dijon mustard. What I love about this yogurt sauce is the tang you get from the yogurt and the mustard. The herbs balance it out and the smoked paprika gives the sauce a nice smoky flavor. You’re going to love it!


  1. Cook your chicken: boil it, saute it, grill it or buy rotisserie chicken.
  2. Shred or cube your chicken.
  3. Place prepared chicken in a large bowl with green onions, pecans, fruit of your choice (cranberries or grapes) and celery.
  4. In a small bowl add yogurt, dijon mustard, fresh herbs, smoked paprika, garlic and lemon juice. Mix together.
  5. Pour yogurt mixture over chicken and toss to coat the chicken with the sauce until all the ingredients are combined.
 This easy cranberry chicken salad recipe is made with pecans, celery and green onions then served on fresh apple slices. You’ll love the bread less option
Now, if you’re on a low carb diet, you might want to serve it in lettuce cups because apples do tend to have quite a bit of carbs. (good carbs, but carbs none the less)
Or, you could just eat it plain. There are 26 grams of protein per serving so it’s a great protein burst and low carb if you eat it by itself.
I love how easy this chicken salad is to whip together … ahem 15 minutes people and it’s a great meal prep lunch for the week.


  • 1.5 lbs. boneless skinless chicken breast, cooked & shredded
  • 1/3 cup plain yogurt (I used siggis)
  • 1/4 cup dijon mustard
  • 1 garlic clove, minced
  • 1/4 teaspoon dry sage
  • 1/4 teaspoon dry thyme
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon fresh lemon juice
  • 1/3 cup diced celery
  • 1/3 cup chopped pecans
  • 1/4 cup sliced green onion
  • 1/3 cup dried cranberries
  • 3 apples, thinly sliced


  1. To a small bowl, add plain yogurt, dijon mustard, garlic clove, sage, thyme, smoked paprika and lemon juice. Stir together until combined. Set aside.
  2. To a large bowl add shredded chicken, celery, pecans, green onion and cranberries. Pour the yogurt sauce over and mix everything together.
  3. Top each slice of apple with 2 tablespoons of chicken salad.
  4. Serve!

Making Herbs a new podcast

Put simply, herbalism uses plants and foods for healing and for building and maintaining good health. Herbalism is the oldest known medical practice with an unbroken tradition that reaches back to the very beginning of recorded history. Other healing modalities such as conventional medicine, homeopathy, naturopathy, flower essences and food science have evolved from herbalism. In addition, professions such herbalists, healers, bonesetters, dentists, doctors, pharmacists, nurses, surgeons, and massage therapists all owe their origins to herbalism.
Today, herbalism is considered a biologically based practice by the FDA and includes the use of dietary supplements, foods and other natural substances. Dietary supplements consist of herbs, vitamins, minerals, amino acids and certain glandular substances used to supplement the normal diet.
In addition to herbs and foods, herbalists frequently use other natural approaches to wellness including sunshine, detoxification practices, exercise, lifestyle changes, fresh air, hydration and hands on healing. While practitioners such as naturopaths may also employ these tools in their work with clients, when it comes to the nuances of recommending herbs, herbalists generally receive much more stringent and in-depth training than is received by traditional naturopaths or naturopathic physicians. In other words, herbalists are specialist in herbs but their techniques are not restricted to herbal use only.
Herbalists come in many varieties: practitioners, growers, wildcrafters, medicine-makers, manufacturers and/or teachers. Whatever path an herbalist chooses, he or she retains a core belief in the power of plants and a love of nature and the environment. Herbalists embrace the recognition that God created this planet just for us and the plants for our use. That’s accompanied by faith in a botanical ecology that guarantees a holistic relationship among people and plants. So whether we learn about and use herbs from a strictly scientific perspective or rely on intuition and spiritual insights, we need to honor the being who created this place and these medicines for us. Then we can meet the plants with reverence and honor as another of Gods creations.

it must be to be heirs of that ancient school of medicine called Ayurveda; to be seated in a muddy pot bound by daffodil fertilisers; to be rained upon by the purest of Himalayan waters; to be hung down from hanging planters so as to look down upon the less significant lush or so would call the local gardener of the house; to be plucked and put on wounds for an instant healing. Such is the story of herbs. Herbal remedy is all you need for a healthy life, they’d say. So, here are the top 10 herbs that can be used to prevent the recurrence of every day stings.

 No meal or snack should be naked. That’s what dietitian Monica Auslander Moreno tells her clients. “Herbs and spices make food tastier while boosting your health,”''
 erbs, like basil, are the leaves of a plant, while spices, like cinnamon, are usually made from the seeds, berries, bark, or roots of a plant. Both are used to flavor food, but research shows they’re chock-full of healthy compounds and may have health benefits. “Herbs and spices fight inflammation and reduce damage to your body’s cells,” Moreno says. “That’s because each one is rich in phytochemicals, which are healthful plant chemicals.” Adding herbs and spices to your diet has another benefit: “Because they’re so flavorful, they make it easier to cut back on less healthy ingredients like salt, sugar,

 You may have noticed that some herbs and spices are sold as supplements (oregano oil or capsules of cinnamon extract, for example). Unless your doctor recommends otherwise, “it’s best to eat the herb or spice instead of taking it in pill form

 there aren’t many regulations about supplements and there’s little government oversight. So a capsule may not have the amount of something that it claims to, or it may have unhealthy additives. 

“Food is an army,”  Moreno says. “Compounds from herbs and spices as well as the other foods you’re eating work together to provide health benefits. We don’t know if you get the same result from taking a single ingredient as a supplement.”

Best Herbs for Your Health

If you’re new to cooking with herbs and spices, Moreno recommends trying a pinch at a time to figure out which ingredients and flavor combinations you like.

Here are some standouts to think about adding to your next meal:
Cardamom. This sweet, pungent spice is in many pumpkin spice mixes. It’s known to soothe an upset stomach, and lab studies show it may also help fight inflammation. One more perk? “Of all spices, cardamom is especially high in minerals like magnesium and zinc,” Moreno says.
Chili peppers. Fresh, dried, or powdered, chilies will give your food a kick. They also may boost your metabolism and help keep blood vessels healthy. One possible reason is capsaicin, the compound that makes them spicy.
Cinnamon. “Cinnamon is great because it’s sweet but very low in calories and sugar-free,” Moreno says. “Plus, it’s easy to find and not expensive, and you can add it to almost anything, including coffee and tea.”
Lab studies show that cinnamon also may help with inflammation, fend off free radicals that can damage your cells, fight bacteria.
And some research suggests it may help lower blood sugar in people who have diabetes or are likely to get the disease, but other studies don’t back that up. “It can be a part of a healthful diet, but don’t mistake it for a diabetes cure,” Moreno says.
Cocoa. You may think of cocoa as the key ingredient in chocolate, but it’s a spice with many health perks. The cocoa bean is chock-full of flavonoids, which are antioxidants that have been shown to boost heart health. Flavonoids seem to play a role in lowering cholesterol and blood pressure and helping keep your coronary (heart) arteries healthy, among other things.
Cumin. Used worldwide and known as a key ingredient in many Indian dishes, cumin is naturally rich in iron. It may play a role in weight loss, too. One study of 88 overweight women found that those who ate a little less than a teaspoon of cumin a day while on a low-calorie diet lost more body fat and weight as those on the same diet who didn’t add cumin.
Garlic. This plant has a powerful compound called allicin. Lab studies have shown that it may lower your chances of getting heart disease. And other research shows that eating garlic regularly may help with high cholesterol and high blood pressure. But to get the benefits, you have to chop or crush the clove: Allicin is formed only after the cells in the garlic have been cut or crushed.

Ginger. Yes, ginger really can help with an upset stomach. “It has a calming effect on the lining of your digestive system, and can ease nausea, too,” says Moreno.
Lab studies also show that ginger has anti-inflammatory and antioxidant properties, and may play a role in preventing diseases like cancer.
Rosemary. An ultra-fragrant herb, rosemary is rich in antioxidants that prevent cell damage, Moreno says. Even sniffing it may be good for you. One study found that people who got a whiff of rosemary performed better on memory tests and other mental tasks, compared with those who didn’t. Researchers think one of its compounds, called 1,8-cineole, may boost brain activity.
Turmeric. This yellow spice gets a lot of hype, and for good reason. It’s a good source of curcumin, an antioxidant that eases inflammation. Research suggests that curcumin may help ease pain. And other research shows that eating even small amounts of turmeric regularly may help prevent or slow down Alzheimer’s disease, possibly by helping prevent the brain plaques that lead to dementia.

Many folks enjoy using family remedies carried down through the years. It’s a way of hanging on to our pasts in a world that has become so impersonal. Others seek to go natural and avoid the many chemicals and preservatives that are often added to foods and substances during processing. Herbal and natural food stores are thriving because of this. There are some good reasons why taking these approaches can be very beneficial. However, I must warn anyone who is starting out to please be very careful when using herbs for these reasons. Always check with your doctor before taking any herbal supplements or remedies.
Many drugs are made out of herbs. Herbs can combine with these prescribed medications-leading to potentially dangerous and/or life-threatening interactions. If you are serious about using herbal remedies, I strongly suggest you pick up a good book at your local book store and read up on it beforehand. Be very careful. When it comes to making poultices or teas it is important to know what parts of plants are to be used and what parts are to be avoided. If your herbal book does not have sufficient information on drug/herb interactions, I suggest you get a drug handbook to go along with your herbal remedy book.
If you are going to mix your own herbs to make poultices and teas, be selective where you purchase your herbs. Make sure you know how to recognize quality products. Like cooking herbs and spices, they may lose their potency with age. This may or may not interfere with the way they react when mixed or prepared with other ingredients.
Some people feel if a little is good then more is better. This is not often the case. Follow directions. Be careful to measure accurately, steep for the stated amount of time and strain when it is called for. Store appropriately and use within the allotted safe time frame.
When used appropriately and with care and attention, the use of herbal supplements and remedies can be very effective in decreasing pain and discomfort, and increasing health and wellness.

Monday, January 21, 2019

How to Make Your Own Taco Seasoning Recipe

If you’ve ever bought spices from the store, you probably noticed that they often contain ingredients like “anti-caking agent” or “natural flavor” (aka MSG). Many often contain trace amounts of soy or other fillers, and sometimes these don’t even have to be listed on the ingredients.
Mystery fillers aside, these spices also often sit on the shelf, in plastic bottles, for a long time. By the time you bring them home, they have lost much of their flavor (and did I mention they might contain soy, MSG, or other additives!)
As with many aspects of natural living, simple is often cheaper, easier, and more healthy. Making your own garlic, onion, and chili powders (or a blend of all three) can be one of the easiest and tastiest changes you can make. These are also a great addition to homemade spice blends!
The gist of making these homemade seasonings is to simply dehydrate pieces of garlic, onion, or pepper in a dehydrator or on the lowest setting of the oven until the pieces are dry and brittle. Then, just powder them in a coffee grinder or blender and store.
Fun fact: Did you know that paprika is actually a type of chili powder that uses only sweet red peppers?

 When you make taco mix yourself, you’ll find it is incredibly easy! You only need a few basic spices:

  • chili powder 
  • cumin
  • garlic powder
  • onion powder 
  • oregano leaf
  • paprika
  • Himalayan salt or sea salt (optional)
  • black pepper
Measure in the ratios below, mix in a small bowl or mason jar, and store for use! It’s that easy. This recipe should give you a starting point but feel free to adapt it to your family’s tastes and make your own “secret” recipe.

Taco-Inspired Recipes to Try

I use the spices above in many other recipes, so it’s great to have the option of using them on their own or combining them into various homemade seasonings (see the whole list of my favorite spice mixes below).
We use our DIY taco seasoning the most in:
  • taco meat (obviously) – because we love tacos!
  • as a sub for fajita seasoning
  • sprinked over eggs
  • with ground turkey or beef in a meat and veggie scramble
  • in an easy taco soup (taco meat + leftover veggies + broth + squeeze of lime)
  • to season chili
  • with ground chicken and veggies in a lettuce wrap
  • as a tasty addition to   Crock Pot chicken recipe
  • to season fish tacos

Thursday, January 17, 2019

7 Wellness Trends for 2019

Wellness has grown to become a $4.2 trillion global industry that continues to guide people to living a healthier, balanced lifestyle. From the look of these eight forecasted trends, 2019 proves to be no different with an emphasis on mental health, workout recovery and easier access to wellness, among others. Some of the predicted trends are carrying over stronger than ever from 2018, while others are working toward changing and improving the wellness game.

1. Technology's Time to Shine

As a society, people have grown accustomed to accessing everything at their fingertips. Wellness is going to be taking strides into this concept in 2019 with meditation and other wellness platforms becoming more accessible to people through technology. Experts believe that meditation and self-care tips would specifically become more accessible to the public through apps, with Apple naming self-care as the trend of the year for apps.1
Approaching wellness in a different way, technological devices like a mattress that monitors your sleep patterns, a mirror that doubles as a virtual fitness instructor and a hamper that folds your clothes for you as the future of wellness technology.2 These technological advancements are designed to improve wellness by allowing people to reclaim their time for themselves more easily by removing stress of mundane tasks.
“People have enough on their plates, from family life to work life to social life, and you shouldn’t have to worry about whether you set the alarm before you left the house, or whether you turned off all the lights before going to bed,” explains Chris Chan, Google Home product manager, in an interview with Well + Good.2

2. We'll CBD You Next Year

CBD is not brand new in the industry by any means, but 2019 is going to be it's year to prove itself. With this non-hallucin­ogenic cannabis plant extract being added into skin care and spa treatments, the benefits of this ingredient are truly going to be tested. The Hemp Business Journal released a report showing their estimate on how the hemp industry market will grow to $1.9 billion by 2022.
The real change in 2019 will be having CBD go from a crazy fad to a mainstream ingredient regularly used in skin care, spa treatments, food and more. Well + Good discusses the predictions on how CBD brands will begin distancing themselves from "shadier" players in the industry by giving back and promoting sustaina­bility.3
However, this 2019 trend will also grow from 2018 by not revolving around numerous start-up brands jumping on a trending train. Brands like Coca-Cola have also been rumored to be working with CBD in the coming year.

3. Work Less, Recover More

While working out less may not actually be a wellness trend in the coming year, putting extra focus on workout recoveries is predicted to make a big splash. Looking toward 2019, local gyms and fitness studios are predicted to provide recovery gadgets and tools for post-workout sessions.4 This is another 2019 trend that at first gained interest in 2018, but it is now predicted to reach entirely new levels in 2019 with restorative yoga, conscious movement and other forms of recovery exercises.5

More specifically, Martin Tobias, CEO, Upgrade Labs, explained in an interview with mindbodygreen that "Growth doesn't happen during the workout but during the recovery phase. Modern recovery technologies use stronger signals like vibration, infrared light, targeted compression, intense cold, intense heat, powerful detoxifi­cation and advanced nutrition to speed recovery and development."4
However, these workout recoveries are predicted to go beyond the gym or fitness studio as well and more deeply into the spa. “We’re going to see a lot more stretching boutiques, cryotherapy, infrared, lymphatic drainage, really focusing on the body not just through fitness," Hannah Bronfman, founder HBFit, said in an interview with ABC News.1

4. MCT Goes Mainstream

Time to thank Keto lovers for bringing MCT, a combination of medium-chain triglycerides from coconut oil and palm oil, to the public's view. This oil helps to promote high-fat, low-carb eating for weight loss management.1
The real boost on MCT oil is coming from the keto craze that struck big in the dietary world in 2018. Now that people know what it is, it's going to be an even bigger craze in 2019, with tons of MCT-oil-laced products hitting the market from ready-to-drink lattes to smoothie-ready gels and powders.Grand View Research has also released a study saying that the MCT market is predicted to reach $2.46 billion by 2025.

5. Home Fitness is Back and Better Than Ever

Thanks to the advancements in technology, like the mirror mentioned earlier that can transform itself into an interactive workout, workout out at home is going to become the new norm in 2019. The previous concerns of not having enough room at home, the high cost of the equipment and the preference for the life class environment are believed to be problems of the past with easy solutions.6
“In 2019 the home workout is set to be one of the year’s biggest fitness trends,” Tony Carvajal, a certified CrossFit trainer, explained in an interview with NBC News. “People are more motivated and inclined to get their workout in no matter how much time they do or don’t have. You can most likely credit this home gym and workout trend to more professionals working from home.”5

6. Getting Woke About Better Sleep

Be prepared to hear all about cortisol, melatonin and the circadian rhythm in 2019, as being educated on improving sleep is going to be a big wellness trend. One of the key factors that throws many people out of their biological rhythm is blue light from screens and devices being used before it's time to go to sleep.4

Sleep deprivation as been coined as "the new smoking" with the harmful effects it can have on the mind and body.6 Coming into the new year strong, the iPhone has a bedtime feature to help support a regular sleep-wake cycle without disrupting cortisol and melatonin production in the body. Nightfood is also believed to gain traction 2019 trend with their line of ice cream being released in February.6 Apart from the technological advancements, 2019 will be a year of continuous learning for how to promote and support a healthy sleep cycle, which is believed to help boost energy levels, productivity and mood.4
“The trend from here on out will be to value [sleep], prioritize it, maximize and optimize it. We will likely look for more and better ways to optimize sleep quality by way of better sleep surfaces (mattresses, pillows and bedding), better soundpro­ofing, natural lighting, better pajamas, better schedules and more respect for our need for sleep,” says Terry Cralle, registered nurse and sleep clinician, in an interview with NBC News.7

7. Getting Real [Estate] About Wellness

Wellness real estate is predicted to boom in more way than in 2019. For starters, one-stop wellness shops are going to become all the rage with people being able to meditate and plug in their laptop all in one place.This specific trend is fueled by the desire for people to be able to get all their wellness needs done under one roof without having to run from one place to the next. This is though to increase the average person's wellness by making everything more accessible in one simple place.
Apart from one-stop shops for wellness, people are also turning to wellness communities to grow roots in. Wellness communities has become a rapidly growing, multi-billion-dollar real estate trend that is already worth $52.5 billion in North America.The back bone of this trend relies on how there is a shift in how people are looking at real estate now wanting to live in areas that have improved air quality and access to health food, among other things.6
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