10 minute health and wellness

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Mind-Body EMOTIONAL HEALTH

100 Ways To Change Your Life In 10Minutes Or LessDECEMBER 15 2014 ByTHE EDITORS OF PREVENTION




PHOTOGRAPH BY CORBIS

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The most effective way to meet any goal experts say is through a series of tiny

changes Here are 100 that work

1 Wipe down your office doorknob

Using disinfectant wipes on commonly touched objects like doorknobs can reduce

the spread of cold- and flu-causing viruses by up to 90 according to researchers

from the University of Arizona




2 Meditate in the morning

I start my day with a simple meditation practice it sets the tone for my day and

clears my head to prepare for whats ahead says Tiffany Cruikshank an

internationally renowned yoga instructor and the founder of Yoga Medicine

3 Eat sardines twice a week

Theyre packed with protein and omega-3s and most worthy of a place on your

plate Try these 3 easy recipes with sardinesmdashyour heart will thank you

4 Make your own salad dressing

Skip the not-so-healthy bottled stuff all you need are a handful of ingredients to bring out the best in your greens Try these easy 5-ingredient salad dressings

5 Cook with blood-pressure-lowering herbs

Add these super-healthy spices to your recipes and check out these 25 healing

herbs you can use every day

6 Get Sugar Smart

Americans eat an insane amount of sugarmdashand much of that sugar is hidden in

foods without you realizing it Take back control with The Sugar Smart Diet

written by Preventions own Anne Alexander (published by Rodale which also

published Prevention)




7 Do a sun salutation each morning

Photo by Callie Lipk in

Sukanya Mahajan a retired city clerk from Chicago (shown above) runs through

the postures 6 times for 10 minutes It will start your day with some stretching and

strengtheningmdashand it just plain feels good




8 Ease anxiety with a Tibetan sky-gazing meditation

Look out the window (or look upward) relax your whole body and let your gaze

expand into the spaciousness of the sky says Dean Sluyter author Natural

Meditation A Guide To Effortless Meditative Practice Repeat the ahhh sound

silentlymdashits the most open sound you can make and it amplifies the feeling Let

your attention go and sit for a few minutes

9 Play that calming music

The bodys internal rhythms entrain to the external rhythms of music like when

you go to the sea and you start breathing slower and your heart rate slows down

and starts moving closer to the rhythm and pace of the ocean Its the same with

music especially reggae says Frank Lipman MD

10 Plan a trip

Travel happiness actually spikes in the planning stage according to research

11 Put down your smartphone

When that impulse to whip out the phone strikes resist Youre going to feel a wave

of anxiety says Sluyter but dont panicmdashthat wave is supposed to happen Once it

rolls through youll see that theres something good in its wake silence Freedom

12 Boost your memory while you grocery shop

In lieu of a list take a page out of US Memory Champ Chester Santos and think up




a crazy story that features the items you need to buy (Try these 6 simple brain

boosters to keep your thinker thinking)

13 Breathe deeply

For fast focus sit in a comfortable place breathe naturally and settle your

attention on your breath says Sharon Salzberg author of Real Happiness The Power of Meditation With each inhale and exhale mentally repeat the words in

and out If your mind wanders just let go without judgment and bring your

attention back to it

14 Dont check your email when you wake up

And dont turn on the news or the radiomdashjust sit silently and have a cup of coffee or

tea and allow your mind to wander This 10-minute cocoon of time is a calming

centering way to start the day

15 Try frozen brown rice

Packed with all the whole grains and fiber of freshly cooked rice frozen brown can

be ready in minutesmdashjust microwave per package directions

16 Focus on your mentors

To feel a deeper connection to those around you Sluyter suggests this ancient

Tibetan technique Sit quietly and think of someone who has unconditionally

supported you Close your eyes and visualize that person behind and slightly above




you Imagine her radiating love in the form of beautiful golden light Then visualize

someone in front of you who you want to share the light with Let it pour down

through you and bathe the person in front of you

17 Start foam rolling

Photo by Amb er Fouts

Business owner Carolina Caywood (shown above) does a trigger-point massage




with a foam roller on her legs and feet every morning to ease pain and improve

flexibility Try these 10 feel-good foam-rolling moves

18 Get creative with yogurt

Not only is it the fastest clean breakfast around but it also makes an instant

creamy addition to savory dishes Use to marinate meat as the base for dipssoups and sauces or these 6 other surprising uses for yogurt

19 Add rotisserie chicken to your grocery list

Using rotisserie birds in your recipes can be just as healthy (not to mention faster)

as home-roasting your own when you opt for organic (meaning no water sodium

or artificial flavors were injected)

20 Try a loving-kindness meditation

Sit quietly breathe normally and repeat the phrase May I be happy may I be

peaceful says Salzberg Whenever your attention wanders gently let those

thoughts go and come back to the phrase After repeating that phrase for y ourself

offer it up to include all beings everywhere saying May all things be happy may

all things be peaceful

21 Use a netti pot

Every morning wherever I am in the world I do a netti pot session to rinse my

sinuses and stave off nasty bacteria and germs says Valerie Orsoni health and



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wellness expert and founder of LeBootCamp Since I started this regimen I have

caught no cold during the winter or after traveling by plane

22 Brew a cup of afternoon tea

Photo by Je nnifer Caus ey

The process forces you to take a break and will put you in a Zen mood says Khalil

Hymore Prevention contributing food editor (Follow these steps for the perfect



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cup of tea)

23 Have eggs for dinner

Eggs turn into dinner faster than any other protein in the fridge (think beef

chicken or tofu) saving you about 20 minutes This superfood has endless uses

including in quiches sandwiches and soups Try these 10 easy egg recipes made with just 5 ingredients

24 Scrub your scalp in the shower

Improving circulation to the follicles is one of your best bets for keeping the hair on

your head healthy While shampooing use your fingertips to apply light steady

pressure along the center of your scalp (right where your middle part would fall)for 3 to 5 minutes then rinse

25 Deal with a difficult person

Visualize the person with whom youre having difficulty as a perfect enlightened

being radiating a pure tranquil light says Sluyter But shes stuck in an eggshell

and all the actions you find difficult or problematic are just this person trying to

peck away at that shell Now visualize yourself gently helping to peel away that

shell so she can become her best enlightened self Next time you see that

individual youll frame your relationship in this new context



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26 Press a spot on your face to relax

Relieve tension and get your blood pumping with DIY acupressure Find the base of

each cheekbone and press lightly for 30 secondsmdashits long been tied to a

brightening effect on the complexion (Also try this feel-good facial acupressure

technique)

27 Use quick-cooking oats

Theyre still whole grainsmdashtheyve just been pressed slimmer than traditional oats

for faster cooking Look for organic varieties to keep pesticides out of your morning

meal

28 Remember what you want

Sometimes were so distracted by stresses that we never take time to settle down

and listen to what our body mind and soul are telling us says Malika Chopra

founder and CEO of Intentcom Try this Sit in a comfortable position settle y our

breath close your eyes and as you breathe mentally repeat the words I am for5 minutes Next ask yourself What do I want 2 to 4 timesmdashdont feel like y ou

have to answer it let y our mind settle down and see what bubbles up

29 Dry brush your whole body


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Do this for better circulation and glowing skin Before your next shower start at

the tops of your feet working your way up your body and brushing with long

straight strokes in the direction of your heart Each stroke should take 2 seconds

skipping the too-delicate skin on your neck deacutecolletage and face Watch this short

video for a quick demo

30 Have coffeehellip

Women who drink at least four cups a day have a 20 lower risk of depression a

65 lower risk of late-in-life dementia and per the most recent research a 21

less likelihood of developing tinnitus of all things

31 hellipAnd make it this kind of coffee

Mold-free coffee with butter and coconut oil gives you clean energy and a complete

lack of cravings for about 6 hours says Dave Asprey author of The Bulletproof

Diet (Rodale) Heres his recipe

32 Shiver for more burn

Exercising in temps between 62deg and 65deg activates brown fat a metabolically

active type of fat that cranks up calorie burn and helps your body regulate insulin

says George King chief scientific officer at Joslin Diabetes Center in Boston

33 Turn down the music

If you work out with headphones set the volume at 60 of max Studies show


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consistent exposure to sounds above 100 decibels (normal conversation is 60dB)

can leave your with a permanent huh reflex

34 Stock up on frozen veggies

Frozen veggies can save time and be healthier Produce picked at its peak and then

frozen often adds more nutrients than fresh that sits out too long

35 Pop a daily probiotic

People who regularly supplement with probiotics report fewer cold symptoms and

faster recovery per research Try a supplement with at least 1 billion colony-

forming units of either Lactobacillus rhamnosus GG or Bifidobacterium animalis

ssp lactis BB-12

36 Cook your kale

Cooking it and draining the water will remove much of its oxalic acid which can

contribute to kidney stones says Asprey Choose kale thats lower in oxalic acid

like dinosaur kale and boil until tender

MORE 14 Ways To Make Eating Your Veggies A Lot Less Boring

37 Visit the bathroom even if it means being a few minutes late for

work

When poop sits in your colon it becomes drier and harder and that can plug you

hi h i ( i f l d) Al i


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up which causes pain (not to mention a pretty foul mood) says Alex Ky associate

professor of surgery at Mount Sinai Hospital in New York City

38 Trade the cookie for a squat

Photo by S usan Se ube rt

Exercising in short bursts has completely changed Sadie Lincoln wellness expert

and founder of barre3 fitness (shown above) She says I do a quick 10 minute



workout at around 3 pm every day This time of day is when I used to grab sweets

or reach for a cup of coffeemdashboth were sabotaging my weight loss goals and didnt

help my productivity in the long run This way of exercising has changed my life so

much that I have created an entire company around it

39 Sit up straight When you move from poor posture to good posture you increase levels of

energizing hormones as well as feel-good serotonin plus you decrease the stress

hormone cortisol says spinal surgeon Kenneth Hansraj (Try these 6 quick posture

fixes to stop the slumping)

40 Take a peek at your peeIt should be pale yellow to clear If its not drink more water Researchers at the

University of Connecticut founds that even mild dehydration zaps energy and

lowers concentration among otherwise healthy women

41 Jump in place 1 0 times

In a Brigham Young University study women ages 25 to 50 who jumped 10 times

twice daily upped their hip-bone density after 16 weeks (Here are 12 more ways to

get break-proof bones for life)

42 Give your coworker a mega-watt grin even if youd rather throttle

him

E f k il l h t t ft t f l t di t t d




Even a fake smile can lower heart rate after a stressful event according to a study

from the University of Kansas

43 Daydream of superfoods

People who called to mind sensible food instead of indulgent junk had smaller spikes

in ghrelin the hunger hormone according to the new book 20 Pounds Younger

(Rodale)

44 Relieve a headache in 30 seconds

Ease tension and relieve an achy head by searching for tender spots on your

forehead and scalp and then rubbing them in a circular motion with the pad of your

thumb and knuckles says Maureen Moon past president of the American Massage

Therapy Association

45 Resist the urge to stifle that big afternoon yawn

Yawning helps cool your brain which in turn improves alertness and performance

according to research from University of Vienna in Austria

46 Indulge in a mini marathon of hilarious animal videos

Laughing lowers stress and blood pressure and gives some sparkle to your frame of

mind

47 Crush an afternoon slump with this 30-second yoga move

Stand and ground your feet by pressing into all four corners of each sole Bend



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knees and fold forward from hips keeping back straight Hang for 10 to 30 deep

breaths then slowly rise back up Youll improve blood flow to your brain and

stretch your oh-so-tight spine says yoga instructor Elissa Lappostato

48 Fill up your tank after dark

Gasoline emissions evaporate as you fill your tank contributing to the formation of

ozone which is a component of smogmdashbad for your lungs and the environment The

sun facilitates this so filling up postsunset keeps emissions from turning into

pollutants

49 Take off your shoes at your front door

This keeps all kinds of grossness out of your home When researches tested shoes

for germs they found a disturbing array of pathogens including Ecoli (Check out

these 10 worst germ hot spots you touch every day )

50 Brush your tongue

That bit of flesh harbors a lot of bacteria which can spread to teeth and up the risks

of cavities and gingivitis

51 Keep your bedroom between 65deg and 70deg

A cool bedroom helps promote the drop in core body temperature necessary to

induce restful uninterrupted slumber




52 Shop on Sundays for smoothies

To make throwing together a daily smoothie super simple stock up on ingredients

from each of these categories liquids fresh leafy greens fresh or frozen fruit nuts

and seeds and boosters says The Blender Girl Tess Masters (Have fun trying

these 25 mix-and-match smoothie ideas)

53 Prep smoothie packs for the week

Load all measured solid ingredients into zip-top bags starting with hard heavy

ingredients followed by leafy greens and finally soft foods Write the liquid youll

need to add on the front of each bag and freeze until youre ready to blend Try

these 5 smoothie pack ideas

54 Say good-bye

Ginger Zee chief meteorologist for Good Morning America says she always kisses

her husband and dog good-bye (even though theyre asleep) before she leaves for

work Then on the ride to the studio I take a moment to set my intention for the

day T he routine has made me settled and focused

55 Make smoothie cleanup easier

After y ou pour your drink fill the pitcher halfway with warm water and a drop of

dish soap Blend on high for 30 seconds rinse and air-dry Voila

56 Take a bath




Photo by Andre w S outham

Feel the stress leave your body while you soak Cristina Ferrare (shown above) amodel actress chef and host on Hallmark Channels Home amp Family (weekdays

at 1 0 am ETPT) adds salts soothing lavender and grapefruit essential oils and

puts on soft spa music I do this for myself at night to calm down and it definitely

has an impact on my life because it helps me to fall asleep quickly and stay asleep

through the night she says




57 Consider avocado a food group

Eating an avocado or two per day gives you omega-3s which help your body build

healthy cell membranes says Asprey The dark part of the avocado closest to the

peel has the most vitamins so get out your scraping spoonmdashjust discard any brown

parts Try these 29 amazing avocado recipes

58 Soak your face in ice water for 1 to 2 minutes

Exposure to ice water allows you to reset levels of the appetite hormone leptin

which leads to faster fat loss says Asprey

59 Say a prayer

Taking a few moments a day for prayer and breathing has been very impactful for

me says Monica Potter Star of Parenthood and Founder of MrsPottercom I

used to be very mindful of prayer when I was younger and it just gets more

necessary as I get older

60 Breathe with intention for 2 minutes

Inhale for 4 counts while saying I am in your mind Then exhale for 4 counts while saying at peace to yourself Repeat the cycle at least 4 times to ground

yourself says Aviva Romm MD herbalist and midwife

61 Push your pressure points

Daniel Hsu doctor of acupuncture and Oriental medicine says key acupressure

spots on the head face and hands are really close to bundles of nerves so pressing





on them can help relax the nervous system Apply pressure to the meaty part of

your hand between the thumb and forefinger anytime youre stressed

62 Align your chakras

Getting your 7 so-called energy centers in line could ease your pain and up your

happiness among other things (Check out one writers crazy experience with her

chakras)

63 Throw a mini dance party with your partner

Research shows that romance reduces the production of stress-related hormones

says Elaine Wyllie MD Dancing around the house for a few minutes leaves you

feeling youthful and excited

64 Note 3 things youre grateful for every night

I practice gratitude for a few minutes a day says Gail Saltz MD bestselling

author and associate professor of psychiatry at The New York Presbyterian

Hospital Weill-Cornel School of Medicine I note three things for which I am

grateful that day they can be small like a delicious cup of coffee or big like my

husband totally supported my book project Over time this has changed my feeling

about how full my life is and how much I appreciate it

65 Boost immunity with saline nasal spray

Travis Stork MD uses one or two squirts every morning and nightmdashit immediately




q y g g y

moisturizes nasal passages and washes away congestion allergens and other

irritants

66 Eat cleaner

Photo by Eva Kole nko

Cutting out artificial sweeteners refined carbs or anything that comes from a box

changed Lisa Lenz an office case manager in Auburn CA (shown above) She says





old friends barely recognize the new her

67 Do 100 push-ups every day

It sounds like a lot but Jim Sears MD says you can break it up into 20 reps 5

times a day I f youre not used to push-ups do them on your knees or start with 23 or 5 and add one each week

68 Ground yourself

Stand and feel your feet on the ground the distribution of weight between them

and with your eyes open begin walking at a normal pace Slow down and notice the

sensation of your legs moving up and down Your mind will wander says Salzberg

but thats OKmdashwhen it does bring it back to those sensations

69 Drink a cold glass of water with freshly squeezed lemon every

morning

It hydrates gives a dose of vitamin C boosts the immune system and has fat-

burning benefits says Andrew P Ordon MD Bonus when skin is hydrated fine

lines and wrinkles are less obvious (Not a fan of plain water Consider these 25

slimming add-ins)

70 End your day with a guided meditation

Search YouTube and select whatever guided meditation you need that day

relaxation love or health says Jennifer Berman MD Youll wake up happy and go




to sleep with a quiet mind and calm stomach

71 Indulge your sweet tooth

Try this healthy dessert from Rachael Ross MD Slather a toasted slice of whole

grain bread with 1 Tbsp of almond butter and top with sliced banana blackberries

a drizzle of melted dark chocolate and ground flaxseed It satisfies cravings while

providing protein omega-3 fatty acids fiber potassium and tons of antioxidants

72 Exfoliate nightly then apply a retinol or coconut oil

Exfoliating allows the next product to penetrate deeply and alternating the

powerful anti-ager retinol with natural coconut oil is like a one-two punch for skin

says Jennifer Ashton MD

MORE 10 Awesome Beauty Tricks With Coconut Oil

73 Eat like a caveman

Following the Paleo diet forces artificial sugars and packaged foods out of your lifemdash

and replaces them with high fiber fruits and veggies Want a formal introduction

Give these 5-ingredient Paleo recipes a try and see what the trend is all about

74 Soak in some Epsom salts

Once dissolved in warm water theyre absorbed by the skin and replenish your

bodys magnesium levels which can be depleted by stress says Deborah Levy MS




RD

75 Turn off your devices long before bed

These devices emit light in the blue spectrum which disrupts sleep It shuts down

production of the sleep-enhancing hormone melatonin when it hits your retina

explains Robert Rosenberg DO of the Sleep Disorders Center of Prescott Valley

Arizona (Give these 20 other ways to sleep better every night a try)

76 Answer an email in person

Not only is it friendlier but it also forces you to walk around which you should do

at least once every hour if you have desk job says Martha Gulati MD director for

preventive cardiology at Ohio State University Wexner Medical Center Studies

link sitting to weight gain and poor heart health

77 Unleash your inner artist

Research shows creative pursuits outside the workplace can noticeably increase

your on-the-job performance Researchers say the rush you get from creating

something boosts self esteem and the belief you can succeed at anything (Here

are 9 ways to boost your own creativity )

78 Chew gum to improve memory

Chewing Think Gum ($2 thinkgumcom) which contains caffeine peppermint and

ginkgo biloba improves aspects of memory according to research published in the




journal Appetite

79 Do a high intensity AM workout

Serious kick-butt workouts can increase the number of calories you burn at rest

(called after burn) for up to 72 hours after your workout ends finds research in the

European Journal of Applied Physiology Do this slimming 7-minute workout while

your coffee brews

80 If it hurts just treat it

Its that easy It took Prevention editor-in-chief weeks to call the podiatrist after

his new puppy chewed up his fancy orthotics He could have saved himself (and his

freaky-high arches) a whole lot of pain

81 Make a food plan for the week

Chalkboards are trendy but theyre also good for guiding your mind and your

mouth toward a healthy meal at the end of the day (Fill your menu with these

freezer- friendly recipes you can make ahead of time)

82 Volunteer your time

You get what you give Research shows volunteering regularly can lower your risk

for death by up to 24 All that usefulness and altruism might cause your brain to

produce more oxytocin and progesteronemdashgood-v ibe chemicals that curb stress

and reduce harmful inflammation (Heres how to find the good deed that matches




your personality )

83 Layer products for radiant skin

Never struggle to choose between two creams again Apply lighter products like

water- based serums first followed by any oils or lotions and finish with sunscreen

waiting a couple minutes between each step says Jessica Wu MD an assistant

clinical professor of dermatology at USC

84 Firm up your neck with one move

Grasp your neck so your palms are touching your neck and the insides of your

wrists touch Then simply jut your head forward using the muscles in the front of

your neck and release Do 20 repetitions twice daily for full effect says Carole

Maggio a licensed esthetician and author of Ultimate Facercise

85 Wake up tired eyes with chamomile tea

Steep two bags in hot water for 5 minutes then let chill for a few minutes Once

tepid close your ey es and place one bag over each eye (youll want to cover both

upper and lower lids) for 10 minutes Chamomiles anti-inflammatory qualities will

soothe the sensitive skin around your ey es for a brighter tighter look

86 Wear sunscreen every single day

With a reduced risk of skin cancer and fewer wrinkles and sunspots there are a

million reasons to protect your skin says Alison Sweeney author of Scared




Scriptless and host of The Biggest Loser Each morning I make a point of taking

care of my skin by applying moisturizing sunscreen It gives me a few minutes of

quiet and Im protecting myself for that day and the years ahead

87 Try hand and foot therapy balls

When used like a foam roller they can relieve soreness pain and increase

circulation in your hardest to reach places These 10 pain-fighting tennis ball moves

are the next best thing to a professional massage

88 Spike your breakfast with cinnamon

The spice has been shown to reduce insulin resistance and may help lower

cholesterol and triglycerides blood fats that could contribute to diabetes risk Find

it in these 12 energy-boosting breakfasts

89 Drink water with apple cider vinegar

The stuff has been shown to lower blood sugar levels soothe digestive issues and

even treat dandruff thanks to its anti-fungal properties Its also a gut-healthy

prebiotic giving your microbiome a dose of healthy bacteria

90 Take the time to craft your mantra

Especially when youre using one for fitness Your mantra should be something that

stirs you into action when things feel tough so it should hit on the deeper reason

youre exercising says Jeff Halevy a behavioral health and fitness expert Find the




best one for your workout

91 Use clean food as a flavor booster

Research shows that certain spices herbs and spreads not only boost flavor but

can also help curb appetite ease digestion promote better memory and even fight

heart disease and cancer Here are 9 clean condiments to keep on hand

92 Keep peppermints in your purse

They can ease ill-timed digestive issues bring you back from a bout of light-

headedness soothe frustration during rush hour traffic and give you a good

afternoon pick-me-up

93 Laugh your way through meditation

If ohm-ing isnt your style trade yoga class for a comedy club A good laugh now

and then may give y ou a mental boost similar to meditation suggests new research

presented at the Experimental Biology 2014 conference in San Diego (Learn more

about making laughter your own type of meditation)

94 Take your walk to greener pastures

The University of Essex in the UK found 30 minutes of walking in a green scene

reduced depression in 71 of participants

95 Bulk up on B12

L bl d l l f B l d d i Th d i k h h




Low blood levels of B12 can lead to depression The good news it works the other

way around too In one study depressed people on antidepressants felt much

better after taking B12 supplements for just 3 months

96 Take advantage of morning air

I wake up go outside and I breathe fresh air morning air says Dolvett Quince

author of The Biggest Loser Bootcamp (on sale January 6 wherever books are

sold) It rejuvenates me and gives me good energymdashI feel like I can take on

anything

97 Trade your after-work sweatpants for workout gear

Even if you stay home donning workout clothes will give you an increased range of

motion so youll probably put more energy into your chores

98 Switch the channels on the TV without the remote

You could easily burn 200 extra calories a day if you stop using the remote garage

door opener electric can opener and other labor-saving devices

99 Trade that pat of butter for some olive oil

In one study those who dipped bread in oil ate a total of 52 fewer calories on

average than those who used butter

100 Sip some green tea before you walk

Th ff i f f tt id th t b f t il hil th




The caffeine frees fatty acids so that you burn fat more easily while the

antioxidants appear to work with caffeine to increase calorie burn

MORE 30 Little Ways To Make Your Day Healthier In 30 Seconds Or Less

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ADVERTISEMENT

The most effective way to meet any goal experts say is through a series of tiny

changes Here are 100 that work

1 Wipe down your office doorknob

Using disinfectant wipes on commonly touched objects like doorknobs can reduce

the spread of cold- and flu-causing viruses by up to 90 according to researchers

from the University of Arizona
















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Comments

SHOW COMMENTS









13 Breathe deeply











































21 Use a netti pot















cup of tea)























technique)




meal









































ssp lactis BB-12

36 Cook your kale






work





























him










(Rodale)





Therapy Association






mind














pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS































21 Use a netti pot















cup of tea)























technique)




meal









































ssp lactis BB-12

36 Cook your kale






work





























him










(Rodale)





Therapy Association






mind














pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS
















cup of tea)























technique)




meal









































ssp lactis BB-12

36 Cook your kale






work





























him










(Rodale)





Therapy Association






mind














pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS











technique)




meal









































ssp lactis BB-12

36 Cook your kale






work





























him










(Rodale)





Therapy Association






mind














pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS





































ssp lactis BB-12

36 Cook your kale






work





























him










(Rodale)





Therapy Association






mind














pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS






























him










(Rodale)





Therapy Association






mind














pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS












(Rodale)





Therapy Association






mind














pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS















pollutants
























54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS

















54 Say good-bye








56 Take a bath





















59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS
























59 Say a prayer




















chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS













chakras)

















q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS







q y g g y


irritants

66 Eat cleaner












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS












68 Ground yourself






morning




slimming add-ins)




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS




























RD






















journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS







journal Appetite





your coffee brews

















your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS







your personality )





























































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS














































95 Bulk up on B12












anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS














anything


















Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS










Promoted Stories




RheSymYAHO




TopFast








FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS











FastEATLI




9 ThiWo



C t




Comments

SHOW COMMENTS







Comments

SHOW COMMENTS




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