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10 Small Actions That Can Produce Large Benefits

  blog post author icon   blog post published date icon   10/10/22

Exercise  Nutrition  Sleep  

For many people, maintaining a healthy lifestyle can seem like a challenging goal. Sometimes, the best way to achieve something is to break it down into small, practical steps. Your health is no different.

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    For example, research by the American Heart Association found that people who eat more whole grains are less likely to develop heart disease, stroke, and diabetes. This means that taking an action as simple as switching to whole-grain cereal can help you maintain a healthier lifestyle. Today, we're going to explore 10 small changes you can make that will produce long-lasting results.

    #1: Take A Moment To Check Your Posture

    Research has shown that better posture can lead to increased confidence levels, more energy, improved mood, easier breathing, and fewer headaches. All you need to do is take a few seconds to improve your body positioning. For example, if you sit at a desk all day for work, poor posture can cause issues for your head, eyes, and back. Just take a moment to place your feet flat on the floor, push your shoulders back, and straighten your back flat against the back of your chair. Improving your posture throughout your day is one of the easiest ways to improve your health.

    #2: Stop Drinking Your Calories

    Cutting down on calorie consumption can be a struggle. However, there is a simple way to save you 100 or more calories a day. Simply cut out one sugar-sweetened soda or beverage from your daily diet. 100 calories may sound small, but this can add up over time. In fact, cutting 100 calories by not drinking a sugary drink can result in you losing roughly 10 pounds a year. Furthermore, research from the CDC has revealed that if every American cut back 100 calories a day for 3 years, we could prevent over 57 million potentially fatal cases of heart disease, cancer, and diabetes.

    #3: Go For A Short Walk

    These days, most of us lead busy lives that take us constantly from one thing to the next. However, most of us can also spare 10 minutes for a health-improving walk. Short walks done every day can build stamina, improve your heart's health and burn calories. Don't have any nature trails near you? Skip the elevator. Going up and down floors of a building using the stairs can be another easy way to get your blood flowing and exercise your legs.

    #4: Start The Day Right - Eat A Great Breakfast

    Although you may think that cutting calories by skipping breakfast is a good idea, the data shows that breakfast eaters tend to weigh less and have better diets. As we have already mentioned, adding whole grains is a good idea. Fruit can also be a winning addition to any breakfast in the form of a parfait or even simply some yogurt with fruit in it. A great breakfast is high in fiber and protein and will keep you full until lunchtime.

    #5: Try To Get To Bed Earlier

    Most of us aren't getting enough sleep. Humans need seven or more hours of sleep to stay healthy. A lack of sleep can negatively impact your weight and can increase your risk of heart attack or stroke. By contrast, just going to bed 10 to 15 minutes earlier than normal can bring a variety of health benefits, including a stronger immune system, easier weight control, and improved month.

    #6: Watch Your Weight

    Good weight management doesn't require dramatic calorie cuts and daily gym routines. It can start by simply monitoring your weight and trying to avoid gaining extra pounds. Even small weight gain can result in problems down the road. Weight loss can lower your blood pressure, improve your mobility, and improve your blood cholesterol. Experts recommend setting small goals. For instance, losing just 5 to 10 percent of your body weight can result in massive health benefits. One of the ways to get started with a new weight loss regimen is to just simply to start recording what you eat each day. Sometimes, just writing it down can help you to start eating less.

    #7: Eat More Fish

    Adding some seafood to your diet is yet one more simple way to start living a healthier lifestyle. Fish is rich in omega-3 fatty acids that can reduce anxiety, improve eye health, and fight inflammation. It is also an excellent source of several different minerals our bodies need, including iron, potassium, and zinc. One of the easiest ways to add fish to your diet is to use it in sandwiches. Tuna or salmon sandwiches can be delicious and healthy.

    #8: Eat One Salad Per Day

    Salads are an excellent source of vegetables and fruits and can also help you eat less during the meal. Many salads are also rich in fiber and can also contain vitamin K, which can improve bone health. Spinach is excellent for muscle performance, and romaine lettuce can improve the health of your heart. Many Americans do not get enough water each day. Salads can be an excellent way to help solve that problem as they often contain a great deal of water.

    #9: Add Protein To Your Meals

    Many Americans do not get enough protein in their diets. This can lead to them feeling hungry more often. Don't turn to junk food, and instead, find ways to incorporate protein-rich foods into your meals. Examples of protein-rich foods include meat, poultry, fish, and eggs.

    #10: Eat Calcium-Rich Foods

    Calcium is critical for bone health. Try adding seeds, beans, lentils and leafy greens to your diet. Yogurt and other dairy products in moderation are also great sources of calcium. Try to consumeat least 1,000 mg of calcium per day.

    These are just a few of the many actions that can improve your health and wellness. If you'd like to learn more, check out our blog.

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FirstFitness Nutrition
Reseller Order Policy Change
Effective December 1, 2023


SupplementRelief.com has been an Authorized Reseller (Team Member) of FirstFitness Nutrition (FFN) since April of 2020, selling FFN products directly from our website to our customers, handling the payment processing, order fulfillment, and customer service.

Effective December 1, 2023 FirstFitness Nutrition REQUIRES ALL Authorized Resellers, who have formerly sold FFN products DIRECTLY from their OWN website, to refer the PRODUCT PURCHASE to the Reseller's FFN Team Member website.

You may continue placing orders on SupplementRelief.com through December 31, 2023 for the remaining products we have in stock.

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You may continue to use this website (supplementrelief.com) for FFN product descriptions and other Wellness content from our Blog, Education, or Recipes, but on December 1, 2023:

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FirstFitness Nutrition's Order Policy


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FirstFitness Nutrition offers a Customer Loyalty VIP Rewards Program for savings whereby you can earn future discounts on product purchased.

This is a monthly autoship program (called a Smart Ship) where you choose the product(s) you want shipped to you each month. You can easily create and then log into your Customer VIP Rewards account anytime and change the products on your monthly auto-ship or pause/cancel it.

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Learn more about the VIP Customer Rewards Program.


Transition Customer Support


SupplementRelief.com wants the transition to the FFN Team Member website for future orders to be a smooth process.

Faith Hoffman, our Customer Support Specialist, is happy to assist you. We appreciate your business and are prepared to answer questions and provide additional details on any or all of the above information, policies, products, costs, discount opportunities and programs, etc.

Please get in touch with Faith at your convenience:

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Faith Hoffman has spent 23 years in business practices, research, and customer relations for brand products and national companies. Lengthy hospital stays for auto-immune disorders, including the onset of heart and liver disease, led her to research the benefits of quality all-natural supplements and the importance of living a healthy lifestyle.

She became a customer of SupplementRelief.com three years ago. Positive results from healthy lifestyle changes and using quality, targeted supplements compelled her to share and recommend SupplementRelief.com products to family, friends, and clients. Studying through her journey and having a passion for helping others, she joined SupplementRelief.com as a customer support specialist in 2023.

When Faith is not assisting SupplementRelief.com customers, she enjoys singing gospel music, volunteering, and spending time with her family and pets.

Faith can be reached by email at [email protected] or by phone or text at (225) 316-5716.

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Since COVID-19, and the ensuing economic challenges in the USA economy, we respectfully ask that you allow some additional time for delivery for the carriers (USPS, UPS, and FedEx). Most orders still arrive on time, or near on time, but some may run late. We make every effort to get your order packed and into the carriers hands the same day, or by the next business morning if your order came in later in the previous day after carrier pickup, but we have no control over any delays that may happen within the shipping carrier's delivery system. Please order earlier for the time being if you are time-sensitive.

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Shipping Options

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FedEx is the most reliable and faster carrier, at least for now, but they are expensive. Our FedEx international shipping fee is a minimum of $79.95. It usually makes more sense to get several months of supply (3 months or more) in one order to minimize the shipping expense per order over time. While the added weight of additional items may increase the base shipping price by a little (usually 10-25% depending upon total weight and destination), it is usually not by very much relative to shipping an additional small order later.

We also offer a lower-cost international shipping option using GlobalPost International for $39.95. So far, they have been reliable in getting packages correctly delivered but it takes 2 - 4 times as long to get the package delivered. Packages may take longer to process in the receiving country's customs process and status updates may not be reported as quickly. Please be patient if you choose this option to save money.

Some International orders may cost more to ship depending upon weight and location. If that happens we will contact you first and get your approval for any additional charge before proceeding. International orders may also be subject to additional customs fees and duties/taxes based upon the destination country's customs import laws and policies. These fees are NOT known or included on our order form and are typically charged and collected by the shipping carrier when they are delivering the product to it's final destination once the package has cleared the destination country's customs process. It is recommended that the buyer research custom import fees for the products/services they are importing beforehand to be aware of potential, additional fees.

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Our manufacturers formulate their probiotics to ensure their products retain viability until they reach the consumer. Probiotics that are recommended to be refrigerated remain so until the time of shipment, then shipped alongside an ice pack to ensure potency (Note: Ice pack will not arrive frozen, and product may not arrive cold). Orders placed on a Thursday-Sunday requiring cold shipping will not ship until the following Monday.

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We accept returns subject to when the return is requested and the condition the product is returned in. All returns must first be authorized by contacting us. In your request, please let us know why you are returning the item(s). We will respond promptly with authorization, the return address, and a return shipping label if appropriate.

If your order has already shipped you can return any un-opened products within 30 days of receiving your order for a 100% refund of the price paid for the product, less the actual shipping charges we incurred to get the product to you originally and then returned, less a $10 restocking fee. Un-opened means the protective seal on the bottle or container, or the shrink-wrap on the box or kit, has not been broken and the product has not otherwise been damaged in any way. You may use the original packaging for the return or acquire your own. We will provide the return shipping label. We DO NOT accept returns for NuMedica products once the protective product seal has been broken.

Upon receipt of returned product(s), we will refund your credit card within three business days for the product(s) returned.