That time of the year is upon us – the time to plan family gatherings, prepare sumptuous meals and possibly hibernate a little more than we should. Fall and winter mean football games on the couch, cold weather-related excuses for not working out, and extra dips into the communal snack bowl at the office. The holidays are a wonderful time of year, but for many of us, they represent the season for weight gain and unhealthy choices. Let’s look at nine healthy holiday tips to help set yourself up for an amazing New Year.

1.   Clean Your Cupboards

Healthy eating is a big part of healthy living, so take a moment and rummage through your pantry for any unhealthy foods or anything you don’t plan on eating in the near future. Grab a few cardboard boxes and drop these unopened items off at a donation center that can convert unwanted food items into holiday meals for those in need. By eliminating junk food from your pantry, you’ll minimize the temptation to eat poorly.

2.   Learn to Love Healthy Eating

Most holiday meals are famous for their decadent factor and most late-season menus don’t emphasize restraint when it comes to fat and calories. So take a moment and construct healthy eating alternatives that still tie in the holidays and their festivities, but without overdoing the calories. Substitute roasted sweet potatoes for mashed potatoes, steam fresh vegetables instead of creating a creamy casserole, and create mini pies in their own single-serving tins to encourage better portion control.

3.   Sweat Out Your Toxins

One of the healthiest decisions you can make – and one of the best to integrate during the cold-weather months – is including sessions in a sauna each week. Whether you start off using the sauna at your local gym, or you move up to the ultimate in restorative sauna sessions with an infrared sauna, you’ll become healthier from the inside out. Infrared saunas remove a significantly greater amount of toxins from the body than standard “heat and moisture” saunas, while delivering a host of other health and wellness benefits, too.

4.   Stay Hydrated

We all know that drinking water is an essential component to maintaining great health, but did you know that it is just as important to stay hydrated during fall and winter as it is during the peak of the summer? Cold air can suck the moisture from our bodies in no time, and heavy meals and salty foods can increase the need for fluid intake. Add to that a tendency to drink less water when it is colder outside, and you have a recipe for easy dehydration during the holidays. Add a new water bottle or two to your assortment and make sure you’re focusing on drinking at least 64 ounces of water per day.

5.   Create a “Winter Exercise” Plan

It often isn’t as easy to exercise in the winter versus the spring or summer – especially when you factor in family gatherings, colder weather and frequent travel plans. So think about creating a unique winter exercise plan that ensures you have plenty of exercise on the roster, even when it’s cold outside. You can do hot yoga inside (doing yoga in an infrared sauna is incredibly beneficial in the winter!), take walks, go on group hikes or snowshoeing adventures, or anything else that ties in the holiday season.

6.   Make Healthy Frozen Meals

We’ve already mentioned that eating healthier during the holidays can keep you fit, trim and happier during the fall and winter, but what if you don’t have the time to prepare dinner each night? After all, life still goes on during the holidays! To address this concern, create several meals ahead of time, freeze them in individual foil trays, and then stock them deep in the freezer. Label each one with a permanent marker so you know what you have, then simply pop a meal in the oven an hour or two before dinner time. You’ll have healthy meals right at hand, helping you and your family eat healthier with less fuss.

7.   Complete Your Holiday Cards

What exactly does this have to do with making healthy choices during the holidays? For one, working on a project will give you an emotional boost and make you feel good about accomplishing something important. Next, reflecting on each holiday card recipient can reinforce the importance of friends and family in your life. Lastly, it simply feels good to get something holiday-related out of the way so you can focus on other important holiday activities.

8.   Emphasize Your Mental Wellbeing

Creating a physical fitness action plan is certainly important, but the holidays are a great time to make mental health a priority, too. Many of us struggle in our own ways during this time of the year, and though the holidays seem bubbly and gregarious on the surface, it isn’t always the easiest time for everyone. The cold weather and shorter days can cause Seasonal Affective Disorder, or SAD, to develop. Spend time meditating, do yoga, relax in your sauna, seek the support of mental health professionals and therapists, or even simply schedule a time to talk with your friends. By working on your body and mind during the fall and winter, you may be less apt to make poor eating or behavioral decisions throughout the holidays.

9.   Eat More Chocolate

Ok, wait… what? Haven’t we been talking about eating healthier? We have… but chocolate isn’t necessarily bad for you when eaten in moderation (especially when you aim for darker chocolates, like the 72% cacao varieties). Chocolate provides a bit of a mental lift and can be a good snack to take on the go. Just bring along a few small squares and you’ll be less tempted to indulge in those 1,000-calorie cinnamon rolls at the shopping mall.

Being healthy is a state of mind and not a temporary fling with clean eating and exercise. If you’re committed to improving the state of your mind, body and soul, keep the tips above in mind.  Staying healthy during the holidays will be a breeze and you’ll enter the New Year with fewer items on your resolution list!

Unfortunately, getting sick is a normal part of life. Usually spread in highly populated settings like schools and offices, but sometimes even just by taking a trip to the grocery store, viruses can often be avoided by strengthening your immune system so that it can fight the illnesses with its full strength. There are endless home remedies and over-the-counter medications that you can take to strengthen your immune system during this vulnerable time of the year, but one method has proven especially effective: the use of an infrared sauna.

Before we dive into the multitude of benefits that come with using an infrared sauna to strengthen your immune system, let’s take a look at what exactly causes a weakened immune system. An immune system may not be working to its optimal capabilities if it is dealing with excess stress, little to no exercise, malnutrition, a lack of sleep, or a combination of any of these.

Unfortunately, some of these things may be unavoidable at times, and we may need some immune system support. While infrared sauna use directly benefits the immune system, it also provides you with health benefits when it comes to sleep, stress, and detoxification, giving you a well-rounded experience that positively impacts multiple aspects of your well-being. Benefits of an infrared sauna that specifically help to strengthen your immune system include:

1. Increased Production of White Blood Cells

The heat generated by an infrared sauna stimulates energy at a cellular level which, in turn, increases the body’s production of white blood cells. These cells form a component of your blood and act as your immune system’s first line of defense when infection strikes. When a harmful substance enters your body, white blood cells detect it and control the immune system’s response. Clearly, these small cells are critical when it comes to the functionality of our immune systems. An increased production of white blood cells, as stimulated by infrared sauna use, can help the body to more effectively fight off illnesses.

2. Triggered Immune System

Hippocrates famously said, “Give me a fever and I can cure any disease.” The idea that increased temperatures trigger the body’s immune system response is certainly not new. Fevers help your body to fight off infection by allowing certain immune cells to work more efficiently and effectively. According to the Federation of American Societies for Experimental Biology, hyperthermia, or the exposure of the body to high temperatures, gives these cells the ability to destroy virus-infected cells and tumor cells.

3. Release Impurities

One major benefit of infrared sauna use is detoxification. When your body does not sweat enough, it holds onto potentially harmful toxins, chemicals, and impurities that were meant to be eliminated through sweat. These impurities may come from the food you eat, the air you breathe, the liquids you drink, and anything else you may consume. Ensuring that your body can eliminate these toxins efficiently is one of the best ways to stay healthy and support your immune system. A typical 20-minute session in an infrared sauna allows your body to flush out these impurities from the inside out so your immune system has less to fight off. You may even notice a slight glow in your skin after your sauna session. This is visible evidence that your body’s largest organ has been purified and detoxified.

4. Better Blood Circulation

The deeply penetrating heat of an infrared sauna promotes blood circulation throughout your entire body, providing oxygen-rich nutrients to your extremities. This means that any areas that were poorly circulated before your sauna session will be flushed out, and any harmful substances that were building up will be released through sweat. The increase in circulation pumps the blood towards the outside surface of your body, taking with it any bacteria or other illness-causing substances. Better circulation also benefits the heart, muscles, and arteries.

5. Increased Cellular Regeneration

Infrared sauna usage can also strengthen the immune system by stimulating cell regeneration. This kind of regeneration can help your body dispose of cells that might be old, damaged, or ineffective and replace them with new cells. Over time all cells are regenerated, but the heat from an infrared sauna catalyzes the regeneration process and ensures all bodily systems are running as smoothly as possible. This is especially beneficial during the cold and flu season when the body is being attacked more frequently.

6.Relaxation

Since high stress levels often result in a weakened immune system and, as a result, illness, reducing your stress levels is crucial when it comes to maintaining a healthy body. Excess levels of cortisol, the hormone that is released when the body is stressed, can weaken your immune system’s ability to fight off harmful bacteria and viruses. Regular use of an infrared sauna balances cortisol levels and relaxes the body and mind. This allows your immune system to work efficiently, without the hindrance of high cortisol levels.

Jacuzzi® Infrared Saunas

Jacuzzi® infrared saunas offer an experience that will aid your body with the immune-boosting benefits mentioned above and more. These spa-like, hand-crafted sanctuaries provide you with a luxurious retreat in your home. With an array of infrared sauna sizes and styles available, you are sure to find the perfect sauna to suit your home. Learn more and get yours in time for the cold and flu season.

Fall brings with it many things. Illness does not have to be one of them. With proper care and preparation, your immune system can stand up to the cold and flu viruses that seem to be waiting until the cooler months to attack. The use of an infrared sauna strengthens your immune system by increasing white blood cell production, triggering the immune system, releasing impurities, improving blood circulation, regenerating cells, and promoting relaxation. With a strong defense system, you are free to enjoy life in full health.

Exercising in the summer may feel great, but it also requires that you keep close tabs on the summer heat, and put a plan in place to ensure you stay healthy and safe when the mercury starts to rise. There are ways to complete your daily workout when it’s hot outside while minimizing the risks of exercising in the heat.

Choose the Right Time of Day

It is warmest outside between 11 am and 3 pm, so pick any other time during the day than this four-hour block and you’ll minimize your exposure to excessive heat. If you have the choice between exercising in the morning or waiting until the late afternoon, aim for the earlier timeslot. You’ll find that the mornings will always be a bit cooler than the afternoon, the sun is generally less intense in the morning hours, and the air is often saturated with far fewer pollutants than you’d find during the later hours of the day. Unless your schedule prohibits it, stay away from exercising from 11am-3pm.

Hydrate… and Then Hydrate Some More

There is no replacement for adequate hydration – and the intense heat of the summer puts additional strain on the body that can only be managed through sufficient intake of water, specialty energy drinks, and similar fluids. Start the morning (before you do anything) with a large glass of ice water. Then, make sure you have another glass of water at least 20-30 minutes before you start exercising. Finally, ensure you drink at least 8-12 ounces of water each hour you’re out in the heat (keep drinking until you don’t feel thirsty, even if that ends up being way more than 8-12 ounces). Try to consume some fluids at least every 15 minutes, whether you feel you need it or not. After your workout, drink 16 ounces of cool water to support your cool down phase.

Wear Appropriate Clothing and Gear

You’d never wear a pair of denim jeans, a leather jacket, and heavy biker boots to go on a run, right? That would be crazy! Just as you’d never don such inappropriate clothing during a workout, it is important to realize that there are acceptable workout clothes and ideal workout apparel choices. Visit your local runner’s store and ask for clothing options with fabrics that are lightweight, offer UV protection, wick away moisture, and won’t chafe your skin. Lighter colors help minimize heat absorption, reflective inlays can provide protection when exercising very early or late in the day, and specific fabrics help channel sweat away from the body to help you feel great during a workout.

Always Use Sunscreen

As much as the sun’s rays feel great on the skin, it won’t take long for those good feelings to transform into a sunburn. And a sunburn is one way to ensure you’ll be sitting on the sideline for several days – unable to work out, wincing in pain every time clothing glides across your skin, and most importantly, causing actual damage to your body at a cellular level. To make sure you protect yourself while exercising in the heat of the summer, don appropriate sunscreen, apply it liberally and often, and consider other ways to cover your body to prevent possible sun damage. A hat and sunglasses are a must, too.

Check the Weather Before Going Out

There will likely be times over the summer where you’ll simply have to choose to skip your outdoor summer workout due to the heat. For example, it simply isn’t a safe choice to go for a long run on a 118-degree day in Phoenix – you may end up harming your body and setting yourself back, health-wise, versus simply looking for an alternative way to get in your workout. If there is a heat advisory in the forecast and/or the weather feels extra humid, stay inside or workout very early in the morning. If an ozone alert or pollution advisory is broadcast in your area, don’t try to jog through the plumes of environmental contaminants – stay indoors. You can do real damage to your respiratory system – and after all, there will be plenty of other days to enjoy the great outdoors.

Look for Ways to Work Out Indoors

On those sweltering summer days, prioritize your health and wellness by opting for an indoor workout instead. You can spend time in the sauna, relaxing and stretching your muscles in anticipation of a big workout over the upcoming days. Swim laps in your local pool for a refreshing full-body workout. Or, consider yoga on hot days, do Pilates, or partake in martial arts training or a dance class to get a great summer workout in an air-conditioned environment.

While summer is the season that brings to mind the memorable time spent outdoors and the ideal climate for healthy workouts and exhilarating activities, it is also a time of year that is challenging for those who like to stay in shape. Make sure you stay hydrated, wear the right exercise clothing, heed the weatherman’s warnings, move indoors if necessary, sunscreen up, and pick the right time of day to work out.  Do so, and you’ll minimize your chances of negatively impacting your health during a summer workout.

Common wisdom tells us that the cold winter months are the most damaging to our waistlines and our sense of mental health. But when you consider all the social events, beach parties, backyard barbeques, and vacations that tend to occur over the summer, you may find that it is harder to stay healthy during the warmer part of the year versus the winter. In fact, many of us focus on healthy eating and exercise in anticipation of bathing suit weather, then splurge throughout the summer creating a never-ending cycle of boom-bust dieting and sporadic exercise. If you’re ready to create a health and wellness plan for the summer that’ll have you feeling incredible, here are some tips on how to keep your health in check during summer.

Hydrate

Yes, we know all about the old (though accurate) adage of “drink eight glasses of water per day,” but take it one step further over the summer and add a touch of “summer” to your water by infusing it with herbs or seasonal fruit. Strawberry or melon water, or a sparkling water mixed with freshly squeezed lemon, lime or grapefruit is incredibly refreshing and super low in calories.

Exercise Early

The warm summer months may seem ideally suited to an outdoor exercise plan, but the elevated temperatures can actually work against you and make working out a chore – not to mention potentially dangerous. Instead, work out in the morning, get it out of the way during the cooler time of the day, and you’ll protect yourself from the intense rays of the sun, minimize your exposure to the heat, and set yourself up to feel wonderful all day.

Sauna Time

Though you may want to finish your workout in the morning, relax from the stresses of the day and cap off the perfect summer evening by taking time in a sauna. You’ll feel truly relaxed, you’ll soothe your joints and muscles after a long day, and you’ll likely improve your quality of sleep. Hydration and exercise are the perfect complements to time in the sauna, too.

Create Meal Plans

Summertime eating isn’t about elaborate formal lunches and dinners. Rather, take the time to plan out meals a few days in advance, focus on lighter fare that allows you to take advantage of local farmer’s markets and seasonal items, and eat as healthy as possible to support your overall mission of good health and wellness over the summer. Sure, you can indulge here and there, but it feels a lot better to eat healthfully than to over eat. Planning meals ahead of time lets you enjoy the summer instead of worrying about grocery shopping each day.

Use Smaller Plates

How can this possibly correlate to healthy habits over the summer? Research has shown that by using smaller plates (going from 12” diameter plates to 10”), study participants reduced their caloric intake by about 20% each meal. We tend to naturally eat lighter foods in the summer like grilled kebabs, tapa-style snacks, and plenty of fruit. Combine this summer diet with the help of a smaller plate, and you most likely will eat less food, take in fewer calories, and potentially lose a couple of pounds per month without really trying.

Do a Summer Cleanse

Part of boosting your sense of health and wellness over the summer is creating a home environment that is as healthy as possible – and that means keeping a tidy, organized and clutter-free home. Declutter your home, go through your pantries and get rid of junk food, and clean hard surfaces with a “green” or natural cleaner. This is a great time to get rid of old clothes (you can donate these easily), junk in the basement or garage, and even caustic cleaning supplies that may be emitting harmful contaminants into the air in your home.

Get Social

One of the healthiest things you can do to boost your sense of wellbeing is surrounding yourself with people you care about and have fun with. Plan backyard get-togethers with family members, attend sporting events with friends and encourage your children to do the same so they’re socialized as much as possible over the summer.

Enjoy Being Outside

Nature has a way of making everything just a little bit better, and our bodies are predisposed to react positively to the sights, sounds and smells of the outdoors. Eat dinner al fresco, spend time in the garden, take leisurely walks after dinner, visit the beach or lake at night instead of during the day for a unique experience, or simply drive with the windows down on your way to work or throughout the day.

Build a Garden

You can either build something small in the backyard or go all out and flex your green thumb to the max. Either way, summer is the perfect time to start this project – and it is incredibly fun to do with kids. You can build or plant a garden for a minimal upfront investment, then reap the benefits of fresh fruit and vegetables over the summer.  A garden is a great tool for teaching kids about responsibility, too.

 

Go Camping

For an inexpensive and rejuvenating twist on the summer vacation, get out in nature and bring along the troops. Set up the tent, cook food over the fire, go for a hike – as mild or wild as you want it, and simply tune out the distractions of the world. There is something to be said for living an elemental lifestyle – even if it’s only for a few days.

This summer, take the time to prioritize healthy living and create activities and goals that will have you feeling your best. From spending time in the sauna to eating healthy, fresh meals, the summer is your time to focus on maximizing your sense of wellbeing and boosting your vitality.

It’s Monday morning, and you are late taking the kids to school. You can’t find your keys under the stack of unread mail on the dining room table, and you have yet to prepare for the conference call you have at 10:00 AM. Juggling between work, family, and other personal obligations, parents deal with a lot of stress every day. The never ending, to-do list of dishes, laundry, carpool, work and dinner can feel impossible and overwhelming at times, leading to parental stress. If you feel constantly pulled in a million different directions, here are a few relaxation methods to help busy parents relax and manage stress better.

Get Up Early

Whether it is getting up an hour earlier or just five minutes, set some time aside for yourself before the day begins. Before making breakfast, waking the kids up for school, and feeding the dog, take a deep breath and enjoy a few extra minutes to yourself. Pour a nice warm cup of coffee or tea and gather your thoughts. When you allow yourself a little extra time in the morning, it can make a huge impact on how the rest of your day is going to pan out. Deliberately allocating time for yourself is one of the best ways to relax your mind and body to alleviate some parental stress.

Exercise

Exercise is not everyone’s favorite activity to relax, but it’s a beneficial one. There is growing research that exercise can reduce stress, even if it is just a 10-minute workout routine at home. Getting your heart pumping and blood flowing can do wonders for a heightened stress level. And you can even find ways to incorporate your family into your exercise routine. Find the time for you and your partner to hit the gym or take the kids for a walk around the block. Whatever it is, any sort of physical activity can produce endorphins that act as natural painkillers in the brain. This can help improve your mood and ability to sleep, making you feel relaxed even the next day. Exercising can also make you feel better about yourself, boosting your confidence and ability to tackle the day.

Take a Deep Breath

As simple as this may sound, taking one to three deep breaths when you feel like you are about to explode allows parents a chance to regroup before they become too overwhelmed. Breathing is one thing that you can control in your busy day, so take advantage of it. Use slow deep breaths to release any tension you may be feeling. Dr. Andrew Weil believes “practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” He recommends three breathing techniques to help reduce stress and anxiety levels: The Stimulating Breath, the 4-7-8 exercise, and breath counting. So, next time you are late to pick the kids up from practice or forget to put dinner in the oven, take a few minutes to try one of these exercises and see how you feel.

Write it Down

As a busy parent, you likely often wake up with an abundance of things to do and a million things on your mind. One way to cope with this chaos and parental stress is to make a list. Writing down all the things you need to do that day allows the opportunity to feel more organized in a way that can help you prioritize visually. It also feels great to check things off that list making you feel more accomplished as the day goes on. Writing down the instances throughout the day that stresses you out can also help alleviate anxiety. Dr. Sarah Edelman, a clinical psychologist and author of Change Your Thinking (ABC Books), believes writing down your worries and saying you will come back to them at another time is a simple psychological trick that will help you forget about them for the time being. Commit to things that you know you can handle now and come back to the rest at another time.

Set Smaller Goals

It’s easy for parents to get caught up in being the best. And the truth is, it is impossible to be perfect. Instead of stressing yourself out by being head of the PTA or soccer coach for your child’s team, start first by making smaller goals for yourself. If you are stressed out about making breakfast again, set a new goal: “I will go in the kitchen and start a pot of coffee.” Mary LoVerde, a work-life balance expert, says taking “microactions” like these can help us more calmly approach overwhelming tasks. As small as these goals may seem, they can be influential in helping you get through the task at hand. Taking smaller steps can make it easier for one to reach their overall goal.

Head to the Sauna

Don’t have enough time to enjoy a day at the spa? Head to the sauna. Not only do saunas reduce stress, but they also cleanse skin, induce a deeper sleep and help relax muscles soothing any aches/pains. And these are only a few of the many health benefits of sweating it out. We suggest at least 20 minutes in the sauna daily to help alleviate stress and tension. Infrared saunas use less steam and fewer intense heat settings than a traditional sauna, helping to create a more comfortable experience. The infrared sauna also detoxifies your body much more efficiently than traditional saunas. A few minutes of your day is all you need to leave your body feeling revived and relaxed.

Take a Day Off

You deserve it. Grab lunch with friends or plan a night out on the town. Either way, some time off from the kids and spouse can distance you from the daily routine and allow your mind time to unwind. Getting out of the house will help you relax and think about other things than those dirty dishes in the sink. Finding time to take off may be hard, but it is well worth it. So, get out that calendar and start planning. Your way toward less parental stress.

Work is one of the main causes of stress nowadays. Americans with full-time jobs work an average of 47 hours per week, and 40% of us regularly work 50+ hours per week. That’s the equivalent of about six and a half, standard, 8-hour workdays. We also use only about 14 paid days off per year, with Europeans taking an average of 28 days off each calendar year. Some Americans, though classified as “part-time” employees since they work fewer than 30 hours per week, are actually full-time when you consider that they work more than one job.

In fact, 7.8 million individuals across the U.S. currently work two or more jobs, which reflects the ongoing need for a work-life balance. Let’s look at some of the best practices that can help you improve work-life balance. This doesn’t necessarily mean working less or vacationing more, but it does mean taking a more active role when it comes to managing your personal health and wellness.

Don’t Be Afraid to Say No

While there will always be times when you have to take one for the team and work extra hours on a project, you must also find the inner fortitude to say “no” when appropriate. Check if you really have the time to give to another person, then commit to a specific timeframe to be available. For example, “Sure… I can help you with that project” is more detrimental to work-life balance than “Sure… I can help you move with that project – I can commit two hours to it.”

Keep a Calendar

One of the biggest sources of stress for many of us is feeling like we either can’t fit it all in to 24 hours in a day. A calendar makes a huge difference, especially one that you can access via your phone or tablet. If you have a partner or kids to work around, make sure your calendar is something shared among all portable devices. That way, you can quickly and easily plan your schedules with one another and reduce the potential for stress.

 

Schedule “Blank” Time

 

The mind needs time to escape the stresses of real life to continually function at a high level. Add some time into your calendar for “me time.” This can be time to sit on the couch and watch TV, lounge on the patio and read a book, or even just take a nap. The point is to dedicate a specific block of time each week (each day, if you can) to allowing you to do whatever it is that makes you happy and content. And since you’ll have it on the calendar, you won’t have to feel like you’re being lazy or dodging responsibilities to take time for yourself.

Audit Your Downtime

You’d never waste hours of productive time at work doing seemingly ineffectual tasks, right? So why do the same outside of work? Re-evaluate how you operate during the hours outside of your normal work hours. Then, see if there is something you can alter or cut out entirely to balance out your life. For example, if you go to the gym three times per week, can you accomplish the same activities at home and cut out six one-way trips in the car? Or, does it make sense to pay $5-$10 for grocery home delivery from one of the major grocers near you and save an hour of shopping? Audit how you spend your time outside of work, then see if you can either delegate some of these time-draining activities or eliminate them entirely.

Find Your Network

Life is difficult at times, but going through life’s ups and downs alone can be downright unmanageable for many of us. The good news is that you, like most people out there, have a network of family members, colleagues, friends, and acquaintances, that can be relied upon to help out from time to time. If you can name ten people who may be of service to you once per year, that’s a lot of help in the long run, and a lot of potential to improve work-life balance. Just make sure to be available as much as possible for them, too.

Relax Your Mind, Body and Spirit

 

You must find what truly relaxes you. Maybe it is lying on the couch for 10-15 minutes, staring at the ceiling. Or listening to soothing music and playing a game on your phone. Others may find that tidying up, doing dishes, or even organizing the garage cabinets is their form of relaxation. Whatever it is you do to relax, try to fit in at least 15 minutes a day to boost your emotional health and overall sense of wellbeing. One of the best ways to combine several work-life balance improvement techniques is using an infrared sauna several times per week. It delivers a healthy dose of detoxification, removes you from the distractions of the outside world, and essentially forces you to relax. Saunas have been used for centuries to help improve mental and physical well-being.

Keep Distractions to a Minimum

This may seem challenging in our interconnected world, but it can be done. Bringing your phone to the dinner table is a conscious choice. It allows work emails and other “push-notifications” to interrupt what should be a peaceful and relaxing time with others. Turn off the television, put your phone in another room during meals, and try to have at least an hour or two each day without the constant pressure to check your electronic devices. You’d be amazed at how life still goes on, even when you’re not plugged into your tablet, phone, computer, or other portable devices.

Starting today, find a way to positively shift your sense and improve work-life balance. While there will be times when it feels like it’s either all “work” or all “home-life,” the pendulum tends to correct itself in time. Remember that having the goal of “perfect” balance isn’t necessarily the aim. You should find a way to keep the dips between balance and imbalance as small an arc as possible.

Stroll through the grocery store or health foods market, and you’ll find the word “natural” on display about a thousand times. The label is splashed across packages of granola bars, breakfast cereals, salad dressing, and more. It immediately promotes a healthy, organic, and wholesome image to the shopping public.

But do natural foods really mean “better for you?” Or, is it simply a marketing term that has become too vague to offer any real value for the health-conscious consumer? Let’s dive in and see just what a “natural” label means on your food.

What Does the U.S. Food and Drug Administration Think?

First, you’d think that the easy answer would be to consult with leading authorities on the subject, then simply apply their reasoning to the food and drink items you’re planning on purchasing. But searching for the FDA’s definition of “natural” is still unclear. The administration basically says the term “natural” can be used in food items if the food doesn’t contain artificial flavors, added colors, or synthetic substances. This in no way prohibits the use of natural flavors produced in a laboratory, preservatives, random additives, and processed sweeteners. Since there is only a loose definition of natural foods within the FDA’s guidebook, this leaves a lot of room for interpretation – and food manufacturers are experts at maximizing the definition of “natural.”

What Exactly Can Be in My “Natural Foods”?

When you think of natural foods, what comes to mind? For most of us, it looks a lot like raw, unaltered food that is as close to its natural state as possible. Natural bread, for instance, should be made from flour, yeast, salt, and little else. But natural foods can contain substances like trans fats, genetically modified ingredients (GMOs), lots of added sugar, or they can be packed with artificial ingredients. Keep in mind artificial and synthetic aren’t the same thing, so even natural foods can be formulated with artificial ingredients in the eyes of the FDA. Natural also doesn’t mean that the food in question is necessarily healthy. Doughnuts can be made in an all-natural manner, but these deep-fried discs of dough will never appear on a list of healthy foods.

What Are Common “Natural” Foods?

Salad Dressing

It’s difficult to find a bottle of salad dressing that doesn’t say natural, but take a moment and read the ingredients list before committing to your favorite salad topper. If you’re beginning a detox diet that includes a salad as one of the key components, be careful about which dressing you put on top. Many dressings, even those touting natural ingredients, can be filled with a laundry list of artificial ingredients.

Ice Cream

There’s nothing like a bowl of good quality, natural ice cream after a nice meal. Make sure you glance at the ingredients list before selecting your favorite flavor from the grocer’s freezer case. Natural ice cream should contain five or fewer ingredients for the average vanilla – milk, cream, sugar, eggs, and vanilla flavoring. More creative flavors may have more ingredients, but if you can’t easily identify a specific add-in, you may want to question the notion of “natural.”

Yogurt

There are few foods that pack more protein than yogurt. Even those “all-natural” yogurts we love to snack on can be packed full of processed sweeteners and made with milk from cows fed artificial growth hormones. Buy organic if you’re really looking to keep your food as clean as possible. This minimizes the chance of a host of additional, unpronounceable ingredients.

Peanut Butter

Natural peanut butter costs a lot more than the old standby brands you probably grew up with, but are they any better for you? Peanut butter is a great example of the natural/not-so-natural conundrum. Many versions of this popular spread contain a host of ingredients that dilute the generally healthy nature of peanut butter. Peanut butter should only contain peanuts and salt, yet even natural options often contain tons of added sugar, random oils and ingredients that act as stabilizers to prevent oil separation. A good sign that your peanut butter is natural is if you have to stir your it before the first use.

“Natural” is a term that must be accepted with a touch of scrutiny. If you’re in the beginning stages of a healthy eating kick or total body detoxification, you’re probably highly focused on only putting natural foods into your system. Fillers, excess refined sugar, caffeine, trans fats and more are not welcome during a healthy detox, but reflexively selecting natural foods often makes us feel like we’re making solid, healthy choices.

Instead, take the time to read the ingredients list on any prepackaged foods to ensure you’re only consuming the absolute purest of additive-free foods. By combining truly natural foods with appropriate exercise, infrared sauna detoxification and plenty of hydration, you’ll rid your system of unwanted toxins in no time.

It is 7:00 AM and the kids aren’t up yet. The dog must be let out. Your work clothes somehow never made it back from the dry cleaner, and you have a conference call you need to prepare for in less than an hour. Oh, and it’s your day for carpool. Have you ever had a day start out like this?

By 9:00 AM, you’re on your third cup of coffee and all you can think about is that beach vacation that is only…what, seven months away? In the meantime, life seems to only get busier with each passing day. Most of us live a quite stressful existence with little time to decompress before we’re thrown back into the high-octane world we live in. Living a stressful life like this for too long can contribute to chronic fatigue, debilitating stress, and even the early onset of disease. Finding a way to relax and manage stress is not only important – it can be a lifesaver. Here are seven relaxation techniques that can add years to your life:

Relaxation Technique 1: Visualization Therapy

Find quiet and visualize taking a journey to a calm, peaceful location. Try to imagine what it smells like there, what objects feel like, and what you may expect to hear. A serene day at the beach is a simple idea – as the sounds of crashing waves and squawking seagulls, the sensation of the sun’s rays, and the feel of the sand under your feet can be readily imagined. Whatever your “peaceful” place is, think of it for three to four minutes, close your eyes, and enjoy the mental vacation. Do this once or twice a day to calm your mind and reduce stress.

Relaxation Technique 2: Yoga

There is a reason yoga has been around for thousands of years – it truly works! Work with an instructor to create a series of relaxing yoga poses, as not all moves are designed equally. Some can actually create stress, and may not be ideally suited to your ultimate goal of better stress management. The Three-Part Breath, Reclined Bound Angle Pose, Knees-to-Chest Pose, Legs-up-on-a-Wall Pose, and Supported Corpse are five uniquely relaxing yoga poses.

Relaxation Technique 3: Tai Chi

Practicing Tai Chi, or the ancient Chinese tradition of graceful exercise, forces the participant to focus intensely on body movements and deep breathing. This system of exercise is a meditative form of movement that is low impact, basically no-cost, and non-competitive. The gentle physical exercise and positive mental health benefits of Tai Chi are perfectly suited to those who are simply stressed out and need a mental break.

Relaxation Technique 4: Sauna Time

One of the best ways to minimize stress, improve overall heart health, and detoxify the body is by spending time in a sauna. An infrared sauna is the best option for most users today, as reports indicate that not only are they generally more comfortable to use (less steam and far less intense heat settings), but they also detoxify the body much more effectively than traditional saunas. The stress reducing benefits are real, as saunas encourage deep breathing, better circulation, and can even encourage social connections if you have sauna sessions with others.

Relaxation Technique 5: Massage

This form of therapy is incredibly accessible today, as massage clubs seem to quickly spring up in strip malls across the nation daily. You no longer need to belong to a trendy club to access massage services, so work with your preferred masseuse to decide whether you could benefit from a Swedish massage, a deep tissue massage, a sports massage, or a trigger point massage that helps repair muscular injuries. Reducing stress and muscle pain are real-world benefits of this type of therapy.

Relaxation Technique 6: Mindfulness Exercises

Mindfulness refers to deliberately creating awareness of your immediate feelings and sensations throughout various moments of the day. The benefits are reduced anxiety, stress, and depression, less negative self-thought, and enhanced mood. Completing mindful activities is as simple as paying better attention to the people you interact with, looking at familiar situations and objects from a new angle, focusing on relaxed breathing techniques, and reawakening your senses to sights, sounds, and sensations that you’ve taken for granted over the years. Try to specifically focus on mindfulness exercises at least 15-20 minutes per day.

Relaxation Technique 7: Schedule “Blank Time”

We’re good at creating calendars full of important activities and reminders, but when is the last time you blocked out a chunk of time on a random day to set aside to do nothing? In other words, do you carve out time to sit on the couch for 20 minutes, and simply focus on your breathing? Or, do you allocate an hour to sitting on the back deck with a cup of tea – then just take in your surroundings? One of the best ways to minimize stress and relax your mind and body is by deliberately setting aside time for yourself.

Relaxation techniques can improve your physical, emotional, and mental health. By including stress management techniques into your daily routine, you’ll feel better, perform at a higher level, and even add years to your life.