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Over 40: Top Three Supplements

** The top three supplements for women 40 and over.***
 
Are you taking these? And if not - why you need to!
 
Naturopathic doctor Robin Walsh breaks it all down on this episode of Mindful Wellness. 
 

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Portion Distortion

nutrition Oct 27, 2021

Wow! Look at how servings have changed over the past 20 years.

It really makes you think about how many extra calories we're consuming without even realizing it.  

If you're stuck at a plateau, small changes to your servings sizes can have a major impact on your hormones, energy, and waistline.

Here are five ways to get started.

Let us know how it goes!

Leslie and the BN Team

Image Source=Boston University School of Medicine

 

Plateau-Busting Nutrition Tips

 
Fill half your plate with greens. 
Veggies are loaded with fibre, and fibre keeps you feeling full. Plus, you’ll get an extra boost of vitamins!
 
 
 Use a smaller plate 
This way, the same amount of food looks like more. It’s a mind trick, but many find it works!
 
 
 Slow down and chew! 
Digestion actually starts in the mouth. Not only will chewing more cut down on indigestion, but researchers from the University of Birmingham found it also...
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Warm Up with Our Homemade Latte

nutrition recipes Sep 17, 2021
A creamy, rich, delicious latte is perfect for a chilly fall day.
 
That's why we love our homemade dairy-free coconut milk latte.
 
Packed with healthy fats, and no added sugar, this is a quick and easy way to enjoy a restaurant-style coffee drink at home.
 
It's also a great way to cut back on coffee (cortisol spiker), because you can use decaf, and it tastes the same!
 
Here's what you'll need:
 
  • 1 cup of coffee (decaf or regular)
  • 1 Tbsp of coconut oil
  • 1/4 cup coconut milk (or other non-dairy milk)

 

 
Make It a Pumpkin Spice Latte by adding the extras below:
  • 2-3 Tbsp pumpkin purée 
  • 1 Tsp (or more to taste) ground cinnamon 
  •  1 pinch ground allspice
  • 1 pinch ground nutmeg 
  • 1/4 Tsp ground ginger
  • 1 pinch ground clove
  • 1 ½ – 2 tsp maple syrup taste (or sub stevia to taste)

Dropping Soon! BN's Comfort Food Redo! Just...

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Mindful Wellness Launching Soon!

We're launching Mindful Wellness this fall!
 
Short, informative, wellness-related interviews on everything from mindset, to hormones, to how to become a better leader within your profession.
 
Our first interview with The Authentic You author Kristina Holle drops soon!
 
For more on Kristina's book CLICK HERE
 
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How She Boosted Her Strength, Stamina, and Lean Muscle Mass Over 40

by Natalie Fisk

When Kirsten Weaver turned 40 she noticed that her already healthy choices weren’t cutting it anymore.  

“I noticed that the odd meal out would immediately go to my hips or tummy and didn't come off as easily. The more I worked out, the more tired I got, and I just wasn't seeing progress. I needed to change things up.”

Kirsten found BUFFnation and hasn’t looked back.  

“I started with one class a week and while I've never been the fitness class or gym membership type, I found that having that commitment and accountability, similar to being on a sports team, helped me stay motivated and engaged.”

Kirsten kept up with one class a week for two years and then added in a daily morning walk. 

She started to see a change in her body composition.  

“I definitely noticed a huge shift in muscle tone and an increase in body confidence.”

When the pandemic hit, Kirsten increased her workouts to...

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