Photo Courtesy of Personal Trainer Pioneer Whether you are starting a keto diet or just want to avoid the negative effects of sugar, there are lots of reasons to try sugar-free sweeteners. Today there are many sugar substitutes to choose from and each all has their own pros and cons. At Lakanto we have chosen what we think are the best sweeteners to make our exclusive one-to-one sugar substitute. Lakanto is made with a blend of erythritol and monk fruit. There are many pros to both monk fruit and erythritol, but also a few cons that we have to work around to bring you the b ..read more

Ever find yourself mindlessly devouring an entire bag of chips or a tub of ice cream before you even realize what happened? We’ve all been there — zoning out in front of the TV, inhaling snacks without really tasting them. If you want to start savoring your meals more and give your gut some extra love, it’s time to get mindful about eating! Here are five tips to fully enjoy your food and feel good during and after meals.    1. Be Present at the Dinner Table Mindful eating involves being fully present while eating. It means slowing down, savoring each bite, and listening to your bo ..read more

With summer well underway, you’re probably heading outdoors for pool time, backyard barbecues, and picnics in the park. Just remember that more sun time requires more diligent skin preparation and care, as UV rays can damage unprotected skin in as little as 10 minutes, according to research. Repeated and prolonged exposure to solar radiation can lead to burns, skin cancer, and photoaging — which causes redness, blotchiness, wrinkles, pigmentation, decreased elasticity, texture changes, and spider veins. Photodamage occurs in the skin’s deepest layers, so it can take years before the damag ..read more

Most people want to stay in shape during summer, but the seasonal heat can turn a fun outdoor workout into a hard slog. This summer is expected to be hotter than ever across the country, with temperatures forecasted to run at least 2 degrees above historical averages from June to August. In hotter areas of the U.S., like the South, activity levels tend to drop during summer because of the heat and humidity.  The benefits of summer workouts are well worth it, though — exercising outdoors in the summer can increase endurance, build stamina, boost calorie burn, provide vitamin D, and improve ..read more

Spring has sprung and with those colorful buds comes allergy season. Runny nose, itchy eyes and sneezing are no fun for anyone, but certain foods may help. Allergies are an immune reaction to a substance. Pollen is a common allergen this time of year so it's important to eat nutrients that support your immune system all year long - not just in the winter! We’ve put together a list of 8 fresh and delicious foods that you can not only enjoy but will also help boost your immune system during the countdown to summer!  Let’s start with one of our favorites!  Monk fruit: Monk fruit’s ..read more

First, it’s crucial to differentiate between naturally occurring sugars found in fruits and vegetables and added sugars prevalent in processed foods. While the former can be part of a balanced diet, offering essential nutrients, the latter serves no nutritional purpose and is often the culprit behind various health issues.  1. Weight Gain and Obesity Have you ever wondered why it's hard to stop after just one cookie or a single slice of cake? Sugar is notoriously addictive, triggering the release of dopamine, the "feel-good" hormone, in the brain. This leads to a cycle of cravings and ove ..read more

In our fast-paced world, we often find ourselves torn between the demands of our careers and the comforts of our homes. While these two spaces are undeniably important, there exists a third place that plays a pivotal role in our personal development and overall well-being. Over the years, it’s been harder and harder to build community—but sociologist Ray Oldenberg’s concept of the “third place” might help. Your "third place" is where you build community outside of work and home. In this article, we will explore why you need a third place and how to find the one that suits you. Why You Need a T ..read more

As this series of my Healthy Habits comes to a close, I'd like to look back on some of the key messaging and also help you create a plan of action to move forward successfully implementing these habits into your life. Reflection is super powerful and circling back on the last 2 months will increase your self awareness of these habits, help you process what's most important, and potentially help you understand your motivation behind applying these tactics. I personally love making lists and staying organizing with my goals, but its not until I have a look at the list as a whole that I understan ..read more

Getting adequate sleep is essential for physical and mental well-being. It is one of the most important factors for maintaining good health. A new study out of Georgia has found that having a consistent sleep schedule can help slow down the biological aging process. Popular neuroscientist and podcaster, Andrew Huberman, touts sleep as, “the foundation of our mental and physical health and performance in all endeavors.” Huberman says sleep is the best nootropic, stress reliever, immune booster, emotional stabilizer and more!  I personally feel best when I get somewhere between 6.5 - 8 hour ..read more

There is nothing more important than a rest day after a long week of work, exercise, and constant daily activities. Everyone should grant themselves at least one full day of rest in their workout schedule. Take this day to focus on slowing down and practicing different self-care methods. Discipline and working toward a goal are great but understanding the importance of rest is so important for our overall health. Sometimes the hardest thing to physically do is to slow down. I had to learn this lesson the hard way. There was a time in my life when I was working too hard. I was burning the candl ..read more