15 Effortless Ways to Improve Your Well-being Today

15 Effortless Ways to Improve Your Well-being Today

By Carrie Billings, MA, CHWC

Fitlandia isn’t about quick weight-loss. We’re about creating a healthy lifestyle so you can thrive. Here are 15, easy, wellness tips to help kick start your healthy habits.

You might be struggling to figure out where to begin. It can be overwhelming to make sense of all the information out there about how to live a healthy life.

The good news is that you don’t need to have it all figured out before starting.  There are many simple things you can do that will make a difference.  And with each small step you take, you’ll gain confidence to keep moving forward.

Here are 15 effortless ways to get started right now:

Diet:

  1. Switch from margarine to butter or ghee.  Unlike margarine, butter and ghee are all-natural and contain healthy fat.   Products from grass-fed cows have the highest...
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A Simple, Life-changing Tip for Digestion & Mood

Disclosure: This article contains sponsored links with companies we believe support our values and mission. The small compensation we receive goes toward keeping our mission to end dieting alive at no cost to you!

A Simple, Life-changing Tip for Digestion & Mood

By Rebecca Van Damm

www.foodmoodcoaching.com

Digestive issues can throw off your ability to lose weight naturally, despite your best efforts. Learn this simple tip to increase proper digestion and lift your mood!

Recently, I was working with a client who was experiencing some digestive issues. The source was not clear because she had what sounded like a really healthy diet and did not have any food intolerances. So, we did some detective work and discovered that there was one gaping hole in her regimen. When she began to fill it, things shifted.

Before I reveal this top secret tip (I know, you can just scroll down, but wait!) I want to talk about digestion as it pertains to emotional imbalances specifically. One of the...

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5 Steps for Regaining a Fit Physique

5 Tips for Regaining a Fit Physique

If you’re someone to whom fitness is important, then you don’t need to be told how dedicated you need to be in order to achieve real results. People devote years of their lives and many hours of their time to losing weight, getting healthy, and becoming stronger. Good habits develop as a result. However, even the most deeply ingrained good habits can be broken.

Most modern people lead incredibly busy lives, and sometimes life gets in the way of that fitness regimen you worked so hard to establish. At first, maybe an increasingly busy schedule stops you from making it to the gym once or twice. Then things escalate and continue to take even more time away from your workout routine. Before you know it, you’re completely off the wagon and out of shape, wondering what happened.

This is something that can and does happen to the best of us. However, it’s important to realize that it’s something you can come back from if you...

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Myth-Busting: How to Detox the Right Way

Myth-Busting: How to Detox the Right Way

We’re inundated with cleanses, detoxes, and promises of fast weight loss, but at Fitlandia we’re aiming to end these unhealthy, extreme methods of weight loss and help you lose weight naturally (and permanently!) by transitioning to a whole foods’ diet, while getting off the reliance on sugar, alcohol, and refined carbs.

You’ve heard of the benefits of detoxing, but are overwhelmed by how to do it right, here’s our step-by-step approach to having the most successful detox!

Step 1: Be Cautious About Extreme Detoxes

For most people on the Standard American Diet, major caloric restrictions, juicing, and even raw food detoxes can be not only hard on the body, but also on your mind. The transition can be too much. Juicing can send a shock wave to the system as you flood your body with sugar since most juices are not made of pure vegetable juice (lots of sugar in fruit juices) and they are raw, which for some folks is...

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9 Reasons Why HIIT Can Be Better Than Cardio

9 Reasons Why HIIT Can Be Better Than Steady State Cardio

When you’re looking to make a permanent lifestyle change and end yo-yo dieting, incorporating daily exercise is a key component in a holistic fitness practice.

In today’s fast-paced world, it’s important to take care of your health in order to reduce the chances of prolonged illnesses and to eliminate stress. The fitness market is flooded with activities to help you achieve a healthy status.  

Activities ranging from walking in the park to running a marathon are always a good choice for those who like traditional exercises.  More recently, activities like Zumba and yoga, along with a variety of cardio and weight training options have also become popular alternative choices for getting fit.

Among all, Steady Cardio vs. High Intensity Interval Training has always been a hot topic of discussion in the fitness world. Some say, “yes” to cardio and some say a big,  “NO” to...

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Weight Loss and the Paleo Diet

Weight Loss and the Paleo Diet

Our guest contributor Gray Hayes outlines all the benefits to a Paleo lifestyle, including how it can aid in losing weight naturally.

By Gray Hayes

Of all the questions I receive from readers who are interested in learning more about Paleo, there is one that consistently makes the top 10: How fast can you lose weight on Paleo? This is the part of the conversation where I usually explain the difference between the words “diet” and “lifestyle,” as they pertain to the Paleolithic diet that Dr. Cordain recreated.

The bottom line is always the same: Paleo is not a diet, but a way of life based on a principle. The goal is to enjoy the same health advantages that our Stone Age ancestors had during a time where there were no processed foods, no dairy, no preservatives, and no added salt and sugar content. Those were times which also lacked: lactose intolerance, peanut allergies, hypertension, diabetes and common cancers.

Can you still...

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Cashew Cream Asparagus Soup Recipe

By Teri Sprouse

With the grocery stores loaded with fresh asparagus at this time of year, I was compelled to make this yummy Cashew Cream Asparagus Soup from the magazine Natural Health.  Not only is this recipe is extremely quick and yummy but this non-dairy, vegan, rich and creamy soup has amazing health benefits.

Health Benefits of the Ingredients

Asparagus is a very good source of fiber, folate, vitamins A, C, E and K - as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.  Asparagus is an excellent source of glutathione, a detoxifying anti-oxidant that helps protect the liver and helps break down carcinogens and other harmful compounds like free radicals.

With its anti-inflammatory and antioxidant properties, asparagus is fights bladder, breast, colon, lung, prostate, ovarian and other cancers. Inulin, a carbohydrate in asparagus, encourages the growth of...

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How to Create a Wellness Vision that Inspires Positive Change

How to Create a Wellness Vision that Inspires Positive Change

By Carrie Billings, MA, CHWC

If you want to improve your health and wellness, it’s vital that you create a realistic plan that will inspire and motivate you to move forward on the path to positive change.

The first step in developing that plan is to create a personal wellness vision by imagining the future you desire and putting it into words.  Follow these steps to help you develop yours:

  1. Identify what motivates you.

What are your unique motivators?  Take some time to identify the things that motivate YOU.  Some examples might be:

  • Setting a good example for your children or grandchildren.

  • Staying healthy so that you can be active or travel in retirement.

  • The desire to feel less stressed and more energetic.

  • Make it realistic, but aim to stretch a little from where you are now.

Your vision should be attainable, but not so easy that little to no...

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Why Do I Stuff Myself?

Why Do I Stuff Myself?

By Vonie Kalich 

Teaching fitness for more than 25 years, I worked out a lot and ate healthy. Overeating was reserved for holiday feasts and social gatherings. I got away with the “scale shock” because I was working out and shedding those excess calories.

On occasion “over eating” just happened! A family favorite, hamburger gravy over mashed potatoes, forced me to undo the top button of my jeans. The “bloat” lasted all night long. I over-ate every time I prepared that meal.

Why? I cooked lots of food and regularly had left-overs. Was I afraid there wouldn’t be any left, or feared someone would get to the leftovers before I did?

I have crossed the mid-fifties mark. Those “extra calories” linger! So, knowing that, why do I still sometimes overeat?

Why do you stuff yourself?

It’s not Christmas or Thanksgiving, where second pieces of pie or overly large helpings of mashed potatoes are routine....

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Leptin: The Hunger Hormone You May Not Have Heard Of

Leptin: The Important Hormone You Have Likely Never Heard Of

By Joel Wasmann

I gotta tell ya, it’s such an exciting time to be involved with human health and nutrition. We have so much new information these days and it is so empowering for everyone involved. Okay, that being said let me get started here with Leptin. Leptin is a hormone that was discovered fairly recently and although it is not completely understood we do have a fairly good idea of what it does. Leptin is known as the satiety hormone, as it helps our body realize when it is full. Leptin is made by our adipose cells and its function is to inhibit hunger. Leptin works in opposition to our hunger hormone, ghrelin.

It’s interesting that our fat cells produce this hormone (along with some others) which make our body fat actually act like an endocrine gland. You probably thought your body fat was just useless and lazy. Leptin communicates with the brain regarding fat stores and metabolism. When the system...

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