Alleviate Muscle Pain With These Pre and Post Workout Tips

So, you’ve gone to the gym and pushed yourself to the brink of exhaustion only to wind up with dreaded post-workout muscle soreness. After you relish in the fact that you definitely had a killer workout, you’ll probably find your mind drifting to thoughts about reducing that awful soreness quickly so that you can get back to your fit, healthy self and get ready for your next session.
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The World Traveler’s Essential Packing List

Traveling internationally is a life-changing experience that can seem a little overwhelming if it’s your first time packing for an out of country trip.

The following tips will help you pack efficiently and help you to be prepared for an amazing trip.
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Hack Your Way to Lower Monthly Bills with These 4 Tips

It’s a problem if your bills are more than your income every month, or even if you’re just barely getting by. It’s important to save money so that you can build up an emergency fund and put money towards retirement. When you’re not doing that, you need to either start making more money, which is often difficult (especially in the short term), or lower your monthly expenses, which tends to be much easier. All it takes is an honest look at those expenses and finding areas where you can cut back. Here are four tips to immediately spend less every month.
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Comfortable and Cute Outfit Ideas For Date Night

Preparing for a date should be fun! You shouldn’t have to stress out over what to wear. Lots of women have favorite dresses that they like to wear on first dates, but it gets harder to choose outfits once you’ve been dating the same person for a while. Here are some fun new ideas to help you put together date-worthy looks.

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In Sickness Or In Health: Medical Crisis and Marriage

Any couple will tell you that marriage presents unique challenges, and the key to surviving any of them is communication. Health concerns create complex issues though, and a combination of communication, care, and patience will get the family through healthier and happier than ever. Here are some common medical problems that can cause stress and impact your marriage:

Seeing the doctor together can help you understand the diagnosis. Emotions can cause misunderstandings. So it can help to have both partners’ perspectives.

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Top 7 Cities for Millennial Divorce

Here is a listing of the top 7 cities for millennial divorce. Millennials may be defined as an individual born in the 1980s or 1990s. Anyone who is a millennial is young. If they are married they are in an early marriage. People who are in an early marriage have a higher rate of divorce. This may carry over to a community dynamic: cities that attract millennials with early marriages tend to have more divorces even when the people in the relationship are older. Which is a good time to remember the correlation is not causation! The statistics presented here show the rate of divorce per 1,000 individuals in each city and per 100 married individuals.
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5 Items you Might Have Omitted From Your Emergency Kit

Emergencies come at any time, and you should always be prepared. Now, it is true that most Americans do not prepare for emergencies, but you are trying to be better. You already know about making disaster plans and finding a designated place to meet-up with your family, but you need to prepare for other emergencies, too. The following are a few items that are sometimes overlooked.

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Is Lectin The New Gluten?

Pick any aisle in the grocery store, and you will likely be able to find something containing lectin. In fact, you’ve probably seen it as an ingredient on labels for many types of food. In the past, lectin has not been the subject of scrutiny as much as gluten, but now, in light of recent scientific discoveries and debates, lectin is being hailed by some as the new gluten.

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5 Nutrients That Should Be in All of Your Kids’ Meals

It can seem overwhelming to think of all the vitamins, minerals, and nutrients kids need to be healthy. Harder yet is making sure your picky kid not only gets them in every meal but eats them as well! While our children might seem to be eating healthy, shockingly, it has been reported that up to 99% of some age groups are low on one or more of these vital nutrients. As you read, you will see that there are some easy and delicious foods you can add to meals to ensure your child is getting what he or she needs.


Vitamin E

Vitamin E is necessary for our kids’ diets because it is an important antioxidant. Antioxidants protect cells from being damaged by oxidation caused by free radicals. It can prevent many long-term diseases, and it’s great for the immune system. The U.S. Department of Health and Human Services provides an information which shows how much Vitamin E your child should be getting based on his or her age. You can make sure to get Vitamin E in your child’s meals by serving nuts, green vegetables like broccoli and spinach, peanut butter, avocado, tomato sauces, and fortified cereals.



Iron is necessary for hemoglobin to transport oxygen to the rest of your child’s body. Not only is it important for body function, but an iron deficiency can lead to a greater chance of lead poisoning. Lack of iron can cause the body to absorb the lead more readily. Baby formula is usually fortified with iron for good reason. Iron can also be found in meats, dark leafy greens, raisins, and iron-fortified bread, cereal, and pasta. At times, your child may need even more iron than is recommended. Young athletes, children who are experiencing rapid growth, are teen girls experiencing menstruation might need an extra dose of iron. Check with your doctor to make sure they are getting enough.



Fiber may not be the first thing you think of when you think of your children’s nutrient needs. Fiber is great for aiding digestion and keeping your kid regular. Not only that, but it’s great for long-term health, lowering cholesterol and preventing diabetes. You can make sure your child gets what he or she needs by adding fruits and vegetables, whole grain bread and cereals, almonds, and beans to their meals.



Make sure your nutrition meals consist of potassium. Potassium is a very beneficial mineral found in bananas, oranges, milk, yogurt, potatoes, and prunes. It helps stabilize water in their growing body and offsets dehydration. Your kids’ bodies need potassium to help their muscles move and nerves to work. Your child needs anywhere from 400mg/day to 4,700mg/day depending on their age.



It shouldn’t be a surprise that we need to keep our kids’ bone health in mind while they are constantly growing. Not only is calcium necessary for strong bones, but it also assists muscles and nerves, and it helps the body deliver enzymes and hormones necessary for proper body function. Children 1 to 3 years old should be getting 700mg of calcium daily. 4 to 8-year-olds need 1,000mg a day, and 9-18-year-olds need 1,300mg. Milk, yogurt, cheese, fortified cereals and orange juice, beans, broccoli, and even ice cream are great sources of calcium.

Many of the foods your child already knows and loves contain many of the vital vitamins and minerals necessary for their health. Keep in mind these 5 specifically, and make sure to provide the foods that contain them in every meal. A happy, healthy child will be your reward.