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(3685, 1, '2023-03-20 19:33:31', '2023-03-20 19:33:31', '<!-- wp:kadence/rowlayout {\"uniqueID\":\"_f4ca33-2a\",\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"textColor\":\"palette3\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[6,\"\",6,\"\"],\"mobilePadding\":[3,\"\",6,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5e5c7e-68\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5e5c7e-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_000c81-05\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"500\",\"markFontWeight\":\"800\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"borderRadius\":[\"\",\"\",\"\",\"\"]} -->\n<h1 class=\"kt-adv-heading_000c81-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_000c81-05\">Hi there, My Name is Kari! </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":6,\"uniqueID\":\"_9a379a-ca\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_9a379a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_9a379a-ca\">Welcome to my blog!  I\'m a mid-30s millennial mom who has recently decided to embark on a journey toward a healthier lifestyle. You will find nourishing recipes, exercise routines, doctor\'s visits, and other related topics here.</p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedbtn {\"hAlign\":\"left\",\"mhAlign\":\"center\",\"uniqueID\":\"_f18e60-1f\",\"btns\":[],\"margin\":[{\"desk\":[\"\",\"\",\"\",\"\"],\"tablet\":[\"\",\"\",\"\",\"\"],\"mobile\":[\"\",\"\",\"\",\"\"]}],\"gap\":[20,\"\",\"\"],\"orientation\":[\"\",\"\",\"\"]} -->\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns_f18e60-1f\"><!-- wp:kadence/singlebtn {\"uniqueID\":\"_73c3a0-b6\",\"text\":\"Home 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/--></div>\n<!-- /wp:kadence/advancedbtn --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bdd7f2-9c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bdd7f2-9c inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/image {\"align\":\"center\",\"id\":3329,\"imgMaxWidth\":450,\"linkDestination\":\"none\",\"uniqueID\":\"_b819ec-a9\",\"marginDesktop\":[\"\",\"\",\"\",\"\"],\"paddingDesktop\":[\"\",\"\",\"\",\"\"],\"displayDropShadow\":true,\"dropShadow\":[{\"color\":\"#000000\",\"opacity\":0.4,\"blur\":7,\"hOffset\":5,\"vOffset\":7}],\"showCaption\":false,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-kadence-image kb-image_b819ec-a9 is-style-default\"><figure class=\"aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Keri-profile-pic.jpg\" alt=\"\" class=\"kb-img wp-image-3329\"/></figure></div>\n<!-- /wp:kadence/image --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6ca79d-8a\",\"columns\":1,\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[0,\"\",0,\"\"],\"mobilePadding\":[\"\",\"\",3,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .ep-underline .kt-highlight {\\n  text-decoration: underline;\\n  text-decoration-color: var(\\u002d\\u002dglobal-palette1);\\n  text-decoration-thickness: 6px;\\n  text-underline-offset: 4px;\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_3b9e46-7c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_3b9e46-7c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_5bbf5c-46\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[\"\",\"\",3,\"\"],\"marginType\":\"rem\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"className\":\"ep-underline\"} -->\n<h2 class=\"kt-adv-heading_5bbf5c-46 ep-underline wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_5bbf5c-46\">Now is the Time! </h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a8ad99-f8\",\"columnGutter\":\"wider\",\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"padding\":[null,\"\",0,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col { \\r\\n  display: flex;\\r\\n  flex-direction: column;\\r\\n  flex: 1; \\r\\n}\\r\\n  \\r\\nselector .wp-block-kadence-column .kt-inside-inner-col .wp-block-kadence-advancedbtn {\\r\\n  margin-top: auto;\\r\\n}\"} -->\n<!-- wp:kadence/column {\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2fc5d-2c\",\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[40,40,40,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2fc5d-2c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d13a6d-b8\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_d13a6d-b8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d13a6d-b8\">Why I Decided to Get Healthy</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>There were many motivations behind my decision to get healthy. As a mother, I want to set a good example for my children and be around them as they grow up. I also want to feel more energetic and improve my overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, adopting an unhealthy lifestyle after having kids was a challenge. The demands of motherhood can make it difficult to prioritize self-care. But I am determined to overcome these challenges and prioritize my health.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2f6f4-8b\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"padding\":[40,40,40,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2f6f4-8b inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_da7711-3f\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_da7711-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_da7711-3f\">Follow My Journey So Far</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>I have made some progress in my journey toward a healthier lifestyle. I have started changing my diet, incorporating more fruits, vegetables, and lean protein. I have also created a new exercise routine, including yoga, cardio, and strength training. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I have scheduled regular doctor\'s appointments to keep track of my progress. Of course, I have also faced setbacks and challenges along the way, but I am committed to overcoming them.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a22536-f2\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",3,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bd547c-31\",\"padding\":[\"\",30,\"\",\"\"],\"mobilePadding\":[\"\",0,0,\"\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bd547c-31 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_81d1ec-20\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\"} -->\n<h2 class=\"kt-adv-heading_81d1ec-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81d1ec-20\">About My Blog</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>On this blog, you can expect to find healthy recipes, exercise tips, progress updates, and more. I decided to start this blog as a way to hold myself accountable and share my journey with others who may be facing similar challenges. Through this blog, I hope to inspire others to prioritize their health and advance toward a healthier lifestyle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any questions or want to get in touch, you can reach me at [your email address or social media handles]. I encourage you to leave comments or ask questions on my blog.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thank you for visiting my blog and following my journey toward a healthier lifestyle. I hope that my experiences and tips will be helpful to you in your own journey. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please subscribe to my blog for updates, and feel free to share my content with others who may find it helpful. Together, we can prioritize our health and make positive changes in our lives.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_6c6858-c7\",\"padding\":[\"\",\"\",\"\",30],\"mobilePadding\":[30,\"\",\"\",0],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",1],\"unit\":\"px\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",1],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_6c6858-c7 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_a763fb-db\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h3 class=\"kt-adv-heading_a763fb-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_a763fb-db\">Read my recent articles:</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:latest-posts {\"postsToShow\":10,\"style\":{\"typography\":{\"lineHeight\":\"1.9\"}}} /--></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_be05b7-59\",\"collapseGutter\":\"none\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"maxWidth\":1140,\"bgColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"verticalAlignment\":\"middle\",\"tabletPadding\":[30,100,30,100],\"inheritMaxWidth\":true,\"bgColorClass\":\"palette-color-6\",\"padding\":[10,0,10,0],\"mobilePadding\":[60,40,30,40],\"margin\":[0,\"\",0,\"\"],\"mobileMargin\":[0,\"\",0,\"\"],\"borderStyle\":[{\"top\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"right\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"bottom\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"left\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_88bc85-b5\",\"padding\":[20,50,20,20],\"mobilePadding\":[0,0,0,0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_88bc85-b5 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d96337-3c\",\"align\":\"center\",\"lineType\":\"em\",\"typography\":\"Rubik\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[0,\"\",40,\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[40,null,null],\"fontHeight\":[1.3,null,null],\"fontHeightType\":\"em\"} -->\n<h3 class=\"kt-adv-heading_d96337-3c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d96337-3c\"> My Healthy Lifestyle Plan</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>As a mother who values a healthy lifestyle, I have set some goals for myself to help me live my best life. In the short term, I am focused on shedding some extra weight, boosting my energy levels, and improving my overall fitness. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I believe that changing my diet and exercise routine will help me achieve these goals. This means incorporating more fresh fruits and vegetables, lean proteins, and whole grains into my meals while also reducing my intake of processed foods, sugary drinks, and snacks.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_b487be-41\",\"padding\":[20,20,20,20],\"mobilePadding\":[\"\",0,\"\",0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_b487be-41 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/infobox {\"uniqueID\":\"_1b9aa8-89\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Short-Term Goals</h3><p class=\"kt-blocks-info-box-text\">Lose weight<br/>Increase my energy levels<br/>Improve my overall fitness</p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_89cfc6-37\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Long-Term Goals </h3><p class=\"kt-blocks-info-box-text\">Running a 10K<br/>Improving my blood pressure.<br/></p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_731086-2e\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Patience &amp; Kindness</h3><p class=\"kt-blocks-info-box-text\">I need to remind myself daily to give myself patience and kindness. Starting new habits is difficult, and I won\'t be successful if I have negative self-talk.</p></div></span></div>\n<!-- /wp:kadence/infobox --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_bed4be-32\",\"columnGutter\":\"wider\",\"colLayout\":\"left-golden\",\"verticalAlignment\":\"middle\",\"inheritMaxWidth\":true,\"padding\":[10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5ca133-0d\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5ca133-0d inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p>I plan to challenge myself by trying new workouts and increasing the intensity and duration of my current routine. Whether it’s running, weightlifting, yoga, or dance, I want to make sure I am pushing myself to get the most out of my workouts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Trying new workouts is not only exciting and fun but can also help prevent boredom and keep me motivated. Whether it’s a new class at the gym or a workout video on YouTube, I am always on the lookout for new and challenging exercises to add to my routine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In the long term, I have set my sights on running a 10K race and improving my blood pressure. Running has always been a goal of mine, and I believe that with consistent training and perseverance, I can achieve this milestone.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, I understand the importance of self-care and stress management in achieving my goals. I plan to make time for activities that bring me joy, whether it’s reading a book, taking a bubble bath, or practicing mindfulness. 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{\"uniqueID\":\"_34f4e8-15\",\"icon\":\"ic_quoteSerifLeft\",\"size\":80,\"color\":\"palette5\",\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"\",\"\"]} -->\n<div class=\"kt-svg-style-default kt-svg-icon-wrap kt-svg-item-_34f4e8-15\"><span data-name=\"ic_quoteSerifLeft\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"_c4c02e-a4\",\"color\":\"palette5\",\"fontWeight\":\"500\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\"} -->\n<h2 class=\"kt-adv-heading_c4c02e-a4 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading_c4c02e-a4\"><meta charset=\"utf-8\">No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful.</h2>\n<!-- 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rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column_71c873-25 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_c517f8-3f\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_c517f8-3f inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_17acd2-c7\",\"margin\":[-55,\"\",\"\",-52],\"markSize\":[20,\"\",\"\"],\"markFontWeight\":\"bold\",\"markColor\":\"palette9\",\"markBG\":\"#4caf50\",\"markPadding\":[5,8,5,8],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"markTextTransform\":\"uppercase\",\"htmlTag\":\"span\",\"className\":\"our-pick-arrow\"} -->\n<span class=\"kt-adv-heading_17acd2-c7 our-pick-arrow wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17acd2-c7\"><mark class=\"kt-highlight\">Dash Diet</mark></span>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7dcd7f-ae\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7dcd7f-ae inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:heading -->\n<h2>Making the Switch to the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I have developed a strong interest in the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is designed to help lower blood pressure and improve overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while also limiting sodium, saturated fats, and added sugars. One of the reasons I am drawn to the DASH diet is because it emphasizes whole, nutrient-dense foods that are beneficial for overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By focusing on eating a variety of colorful fruits and vegetables, whole grains, and lean proteins, I can ensure that I am getting all the nutrients my body needs to function at its best.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6a5b6d-b8\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7390ea-72\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7390ea-72 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_b760cb-7a\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_b760cb-7a wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading_b760cb-7a\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_2a6b7c-99\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_2a6b7c-99 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading_2a6b7c-99\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"_ca1839-de\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_ca1839-de inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"_04d39f-06\",\"postID\":\"8\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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#357d71)\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":4,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorHover\":\"\",\"backgroundHover\":\"\",\"borderHover\":\"\",\"backgroundHoverOpacity\":1,\"borderHoverOpacity\":1,\"icon\":\"\",\"iconSide\":\"right\",\"iconHover\":false,\"cssClass\":\"\",\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientHover\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"btnStyle\":\"basic\",\"btnSize\":\"standard\",\"backgroundType\":\"solid\",\"backgroundHoverType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowHover\":[false,\"#000000\",0.4,2,2,3,0,false]}]} -->\n<div class=\"wp-block-kadence-form kadence-form-_04d39f-06 kb-form-wrap\"><form class=\"kb-form\" action=\"\" method=\"post\"><div class=\"kadence-blocks-form-field kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_0\" id=\"kb_field__04d39f-06_0\" data-label=\"First Name\" type=\"text\" 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type=\"textarea\" placeholder=\"Your Requirements\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-3\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"_04d39f-06\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"8\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Send</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'About', '', 'inherit', 'closed', 'closed', '', '8-revision-v1', '', '', '2023-03-20 19:33:31', '2023-03-20 19:33:31', '', 8, 'https://recordhealth.org/?p=3685', 0, 'revision', '', 0);
INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(3687, 1, '2023-03-20 19:35:10', '2023-03-20 19:35:10', '<!-- wp:kadence/rowlayout {\"uniqueID\":\"_f4ca33-2a\",\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"textColor\":\"palette3\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[6,\"\",6,\"\"],\"mobilePadding\":[3,\"\",6,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5e5c7e-68\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5e5c7e-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_000c81-05\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"500\",\"markFontWeight\":\"800\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"borderRadius\":[\"\",\"\",\"\",\"\"]} -->\n<h1 class=\"kt-adv-heading_000c81-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_000c81-05\">Hi there, My Name is Kari! </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":6,\"uniqueID\":\"_9a379a-ca\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_9a379a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_9a379a-ca\">Welcome to my blog!  I\'m a mid-30s millennial mom who has recently decided to embark on a journey toward a healthier lifestyle. You will find nourishing recipes, exercise routines, doctor\'s visits, and other related topics here.</p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedbtn {\"hAlign\":\"left\",\"mhAlign\":\"center\",\"uniqueID\":\"_f18e60-1f\",\"btns\":[],\"margin\":[{\"desk\":[\"\",\"\",\"\",\"\"],\"tablet\":[\"\",\"\",\"\",\"\"],\"mobile\":[\"\",\"\",\"\",\"\"]}],\"gap\":[20,\"\",\"\"],\"orientation\":[\"\",\"\",\"\"]} -->\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns_f18e60-1f\"><!-- wp:kadence/singlebtn {\"uniqueID\":\"_73c3a0-b6\",\"text\":\"Home page\",\"link\":\"https://recordhealth.org/\",\"width\":[\"\",\"\",\"\"],\"padding\":[\"\",\"\",\"\",\"\"],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"margin\":[\"\",\"\",\"\",\"\"],\"tabletMargin\":[\"\",\"\",\"\",\"\"],\"mobileMargin\":[\"\",\"\",\"\",\"\"],\"color\":\"palette9\",\"background\":\"palette1\",\"colorHover\":\"palette9\",\"backgroundHover\":\"palette2\",\"borderStyle\":[{\"top\":[\"palette9\",\"\",0],\"right\":[\"palette9\",\"\",0],\"bottom\":[\"palette9\",\"\",0],\"left\":[\"palette9\",\"\",0],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[12,12,12,12],\"icon\":\"fe_arrowRight\",\"iconPadding\":[\"\",\"\",\"\",\"\"],\"iconSize\":[\"\",\"\",\"\"],\"onlyIcon\":[false,\"\",\"\"],\"typography\":[{\"size\":[\"\",\"\",\"\"],\"sizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"\",\"letterSpacing\":[\"\",\"\",\"\"],\"letterType\":\"px\",\"family\":\"\",\"google\":false,\"style\":\"normal\",\"weight\":\"500\",\"variant\":\"\",\"subset\":\"\",\"textTransform\":\"lowercase\",\"loadGoogle\":true}],\"noCustomDefaults\":true,\"kadenceAOSOptions\":[{\"duration\":\"\",\"offset\":\"\",\"easing\":\"\",\"once\":\"\",\"delay\":\"\",\"delayOffset\":\"\"}]} /--></div>\n<!-- /wp:kadence/advancedbtn --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bdd7f2-9c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bdd7f2-9c inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/image {\"align\":\"center\",\"id\":3329,\"imgMaxWidth\":450,\"linkDestination\":\"none\",\"uniqueID\":\"_b819ec-a9\",\"marginDesktop\":[\"\",\"\",\"\",\"\"],\"paddingDesktop\":[\"\",\"\",\"\",\"\"],\"displayDropShadow\":true,\"dropShadow\":[{\"color\":\"#000000\",\"opacity\":0.4,\"blur\":7,\"hOffset\":5,\"vOffset\":7}],\"showCaption\":false,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-kadence-image kb-image_b819ec-a9 is-style-default\"><figure class=\"aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Keri-profile-pic.jpg\" alt=\"\" class=\"kb-img wp-image-3329\"/></figure></div>\n<!-- /wp:kadence/image --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6ca79d-8a\",\"columns\":1,\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[0,\"\",0,\"\"],\"mobilePadding\":[\"\",\"\",3,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .ep-underline .kt-highlight {\\n  text-decoration: underline;\\n  text-decoration-color: var(\\u002d\\u002dglobal-palette1);\\n  text-decoration-thickness: 6px;\\n  text-underline-offset: 4px;\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_3b9e46-7c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_3b9e46-7c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_5bbf5c-46\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[\"\",\"\",3,\"\"],\"marginType\":\"rem\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"className\":\"ep-underline\"} -->\n<h2 class=\"kt-adv-heading_5bbf5c-46 ep-underline wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_5bbf5c-46\">Now is the Time! </h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a8ad99-f8\",\"columnGutter\":\"wider\",\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"padding\":[null,\"\",0,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col { \\r\\n  display: flex;\\r\\n  flex-direction: column;\\r\\n  flex: 1; \\r\\n}\\r\\n  \\r\\nselector .wp-block-kadence-column .kt-inside-inner-col .wp-block-kadence-advancedbtn {\\r\\n  margin-top: auto;\\r\\n}\"} -->\n<!-- wp:kadence/column {\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2fc5d-2c\",\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[40,40,40,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2fc5d-2c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d13a6d-b8\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_d13a6d-b8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d13a6d-b8\">Why I Decided to Get Healthy</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>There were many motivations behind my decision to get healthy. As a mother, I want to set a good example for my children and be around them as they grow up. I also want to feel more energetic and improve my overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, adopting an unhealthy lifestyle after having kids was a challenge. The demands of motherhood can make it difficult to prioritize self-care. But I am determined to overcome these challenges and prioritize my health.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2f6f4-8b\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"padding\":[40,40,40,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2f6f4-8b inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_da7711-3f\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_da7711-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_da7711-3f\">Follow My Journey So Far</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>I have made some progress in my journey toward a healthier lifestyle. I have started changing my diet, incorporating more fruits, vegetables, and lean protein. I have also created a new exercise routine, including yoga, cardio, and strength training. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I have scheduled regular doctor\'s appointments to keep track of my progress. Of course, I have also faced setbacks and challenges along the way, but I am committed to overcoming them.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a22536-f2\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",3,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bd547c-31\",\"padding\":[\"\",30,\"\",\"\"],\"mobilePadding\":[\"\",0,0,\"\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bd547c-31 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_81d1ec-20\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\"} -->\n<h2 class=\"kt-adv-heading_81d1ec-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81d1ec-20\">About My Blog</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>On this blog, you can expect to find healthy recipes, exercise tips, progress updates, and more. I decided to start this blog as a way to hold myself accountable and share my journey with others who may be facing similar challenges. Through this blog, I hope to inspire others to prioritize their health and advance toward a healthier lifestyle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any questions or want to get in touch, you can reach me at [your email address or social media handles]. I encourage you to leave comments or ask questions on my blog.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thank you for visiting my blog and following my journey toward a healthier lifestyle. I hope that my experiences and tips will be helpful to you in your own journey. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please subscribe to my blog for updates, and feel free to share my content with others who may find it helpful. Together, we can prioritize our health and make positive changes in our lives.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_6c6858-c7\",\"padding\":[\"\",\"\",\"\",30],\"mobilePadding\":[30,\"\",\"\",0],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",1],\"unit\":\"px\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",1],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_6c6858-c7 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_a763fb-db\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h3 class=\"kt-adv-heading_a763fb-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_a763fb-db\">Read my recent articles:</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:latest-posts {\"postsToShow\":10,\"style\":{\"typography\":{\"lineHeight\":\"1.9\"}}} /--></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_be05b7-59\",\"collapseGutter\":\"none\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"maxWidth\":1140,\"bgColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"verticalAlignment\":\"middle\",\"tabletPadding\":[30,100,30,100],\"inheritMaxWidth\":true,\"bgColorClass\":\"palette-color-6\",\"padding\":[10,0,10,0],\"mobilePadding\":[60,40,30,40],\"margin\":[0,\"\",0,\"\"],\"mobileMargin\":[0,\"\",0,\"\"],\"borderStyle\":[{\"top\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"right\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"bottom\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"left\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_88bc85-b5\",\"padding\":[20,50,20,20],\"mobilePadding\":[0,0,0,0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_88bc85-b5 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d96337-3c\",\"align\":\"center\",\"lineType\":\"em\",\"typography\":\"Rubik\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[0,\"\",40,\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[40,null,null],\"fontHeight\":[1.3,null,null],\"fontHeightType\":\"em\"} -->\n<h3 class=\"kt-adv-heading_d96337-3c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d96337-3c\"> My Healthy Lifestyle Plan</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>As a mother who values a healthy lifestyle, I have set some goals for myself to help me live my best life. In the short term, I am focused on shedding some extra weight, boosting my energy levels, and improving my overall fitness. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I believe that changing my diet and exercise routine will help me achieve these goals. This means incorporating more fresh fruits and vegetables, lean proteins, and whole grains into my meals while also reducing my intake of processed foods, sugary drinks, and snacks.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_b487be-41\",\"padding\":[20,20,20,20],\"mobilePadding\":[\"\",0,\"\",0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_b487be-41 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/infobox {\"uniqueID\":\"_1b9aa8-89\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Long-Term Goals </h3><p class=\"kt-blocks-info-box-text\">Running a 10K<br/>Improving my blood pressure.<br/></p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_731086-2e\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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#357d71)\",\"opacity\":1,\"spread\":-3,\"blur\":4,\"hOffset\":7,\"vOffset\":7}],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0}],\"containerMargin\":[\"\",\"\",20,\"\"],\"mediaNumber\":[{\"family\":\"\",\"google\":false,\"hoverAnimation\":\"none\",\"style\":\"\",\"weight\":\"\",\"variant\":\"\",\"subset\":\"\",\"loadGoogle\":true}],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[0,0,0,0],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-infobox kt-info-box_731086-2e\"><span class=\"kt-blocks-info-box-link-wrap info-box-link kt-blocks-info-box-media-align-top kt-info-halign-center\"><div class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Patience &amp; Kindness</h3><p class=\"kt-blocks-info-box-text\">I need to remind myself daily to give myself patience and kindness. Starting new habits is difficult, and I won\'t be successful if I have negative self-talk.</p></div></span></div>\n<!-- /wp:kadence/infobox --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_bed4be-32\",\"columnGutter\":\"wider\",\"colLayout\":\"left-golden\",\"verticalAlignment\":\"middle\",\"inheritMaxWidth\":true,\"padding\":[10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5ca133-0d\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5ca133-0d inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p>I plan to challenge myself by trying new workouts and increasing the intensity and duration of my current routine. Whether it’s running, weightlifting, yoga, or dance, I want to make sure I am pushing myself to get the most out of my workouts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Trying new workouts is not only exciting and fun but can also help prevent boredom and keep me motivated. Whether it’s a new class at the gym or a workout video on YouTube, I am always on the lookout for new and challenging exercises to add to my routine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In the long term, I have set my sights on running a 10K race and improving my blood pressure. Running has always been a goal of mine, and I believe that with consistent training and perseverance, I can achieve this milestone.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, I understand the importance of self-care and stress management in achieving my goals. I plan to make time for activities that bring me joy, whether it’s reading a book, taking a bubble bath, or practicing mindfulness. By prioritizing my mental and emotional well-being, I know I will be better equipped to tackle any obstacles that come my way on my journey toward a healthier lifestyle.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"_1cb5cf-ce\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center 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{\"uniqueID\":\"_34f4e8-15\",\"icon\":\"ic_quoteSerifLeft\",\"size\":80,\"color\":\"palette5\",\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"\",\"\"]} -->\n<div class=\"kt-svg-style-default kt-svg-icon-wrap kt-svg-item-_34f4e8-15\"><span data-name=\"ic_quoteSerifLeft\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"_c4c02e-a4\",\"color\":\"palette5\",\"fontWeight\":\"500\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\"} -->\n<h2 class=\"kt-adv-heading_c4c02e-a4 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading_c4c02e-a4\"><meta charset=\"utf-8\">No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful.</h2>\n<!-- 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rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column_71c873-25 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_c517f8-3f\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_c517f8-3f inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_17acd2-c7\",\"margin\":[-55,\"\",\"\",-52],\"markSize\":[20,\"\",\"\"],\"markFontWeight\":\"bold\",\"markColor\":\"palette9\",\"markBG\":\"#4caf50\",\"markPadding\":[5,8,5,8],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"markTextTransform\":\"uppercase\",\"htmlTag\":\"span\",\"className\":\"our-pick-arrow\"} -->\n<span class=\"kt-adv-heading_17acd2-c7 our-pick-arrow wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17acd2-c7\"><mark class=\"kt-highlight\">Dash Diet</mark></span>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7dcd7f-ae\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7dcd7f-ae inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:heading -->\n<h2>Making the Switch to the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I have developed a strong interest in the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is designed to help lower blood pressure and improve overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while also limiting sodium, saturated fats, and added sugars. One of the reasons I am drawn to the DASH diet is because it emphasizes whole, nutrient-dense foods that are beneficial for overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By focusing on eating a variety of colorful fruits and vegetables, whole grains, and lean proteins, I can ensure that I am getting all the nutrients my body needs to function at its best.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6a5b6d-b8\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7390ea-72\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7390ea-72 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_b760cb-7a\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_b760cb-7a wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading_b760cb-7a\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_2a6b7c-99\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_2a6b7c-99 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading_2a6b7c-99\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"_ca1839-de\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_ca1839-de inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"_04d39f-06\",\"postID\":\"8\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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center\"],\"backgroundType\":\"solid\",\"backgroundActiveType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowActive\":[false,\"#000000\",0.4,2,2,3,0,false],\"fontSize\":[17,\"\",\"\"],\"fontSizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"px\",\"rowGap\":\"\",\"rowGapType\":\"px\",\"gutter\":\"\",\"gutterType\":\"px\",\"tabletRowGap\":\"\",\"mobileRowGap\":\"\",\"tabletGutter\":\"\",\"mobileGutter\":\"\"}],\"submit\":[{\"label\":\"Send\",\"width\":[\"100\",\"\",\"\"],\"size\":\"custom\",\"widthType\":\"full\",\"fixedWidth\":[\"\",\"\",\"\"],\"align\":[\"\",\"\",\"\"],\"deskPadding\":[8,20,8,30],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"color\":\"var(\\u002d\\u002dpaletteColor8, #ffffff)\",\"background\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":4,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorHover\":\"\",\"backgroundHover\":\"\",\"borderHover\":\"\",\"backgroundHoverOpacity\":1,\"borderHoverOpacity\":1,\"icon\":\"\",\"iconSide\":\"right\",\"iconHover\":false,\"cssClass\":\"\",\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientHover\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"btnStyle\":\"basic\",\"btnSize\":\"standard\",\"backgroundType\":\"solid\",\"backgroundHoverType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowHover\":[false,\"#000000\",0.4,2,2,3,0,false]}]} -->\n<div class=\"wp-block-kadence-form kadence-form-_04d39f-06 kb-form-wrap\"><form class=\"kb-form\" action=\"\" method=\"post\"><div class=\"kadence-blocks-form-field kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_0\" id=\"kb_field__04d39f-06_0\" data-label=\"First Name\" type=\"text\" placeholder=\"First Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-0\"/></div><div class=\"kadence-blocks-form-field kb-form-field-1 kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_1\" id=\"kb_field__04d39f-06_1\" data-label=\"Last Name\" type=\"text\" placeholder=\"Last Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-1\"/></div><div class=\"kadence-blocks-form-field kb-form-field-2 kb-field-desk-width-100 kb-input-size-standard\"><input name=\"kb_field_2\" id=\"kb_field__04d39f-06_2\" data-label=\"Email\" type=\"email\" placeholder=\"Email Address\" value=\"\" data-type=\"email\" class=\"kb-field kb-text-style-field kb-email-field kb-field-2\" data-required=\"yes\"/></div><div class=\"kadence-blocks-form-field kb-form-field-3 kb-field-desk-width-100 kb-input-size-standard\"><textarea name=\"kb_field_3\" id=\"kb_field__04d39f-06_3\" data-label=\"Your Requirements\" type=\"textarea\" placeholder=\"Your Requirements\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-3\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"_04d39f-06\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"8\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Send</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'About', '', 'inherit', 'closed', 'closed', '', '8-revision-v1', '', '', '2023-03-20 19:35:10', '2023-03-20 19:35:10', '', 8, 'https://recordhealth.org/?p=3687', 0, 'revision', '', 0);
INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(3689, 1, '2023-03-20 19:36:43', '2023-03-20 19:36:43', '<!-- wp:kadence/rowlayout {\"uniqueID\":\"_f4ca33-2a\",\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"textColor\":\"palette3\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",6,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5e5c7e-68\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5e5c7e-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_000c81-05\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"500\",\"markFontWeight\":\"800\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"borderRadius\":[\"\",\"\",\"\",\"\"]} -->\n<h1 class=\"kt-adv-heading_000c81-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_000c81-05\">Hi there, My Name is Kari! </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":6,\"uniqueID\":\"_9a379a-ca\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_9a379a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_9a379a-ca\">Welcome to my blog!  I\'m a mid-30s millennial mom who has recently decided to embark on a journey toward a healthier lifestyle. You will find nourishing recipes, exercise routines, doctor\'s visits, and other related topics here.</p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedbtn {\"hAlign\":\"left\",\"mhAlign\":\"center\",\"uniqueID\":\"_f18e60-1f\",\"btns\":[],\"margin\":[{\"desk\":[\"\",\"\",\"\",\"\"],\"tablet\":[\"\",\"\",\"\",\"\"],\"mobile\":[\"\",\"\",\"\",\"\"]}],\"gap\":[20,\"\",\"\"],\"orientation\":[\"\",\"\",\"\"]} -->\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns_f18e60-1f\"><!-- wp:kadence/singlebtn {\"uniqueID\":\"_73c3a0-b6\",\"text\":\"Home page\",\"link\":\"https://recordhealth.org/\",\"width\":[\"\",\"\",\"\"],\"padding\":[\"\",\"\",\"\",\"\"],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"margin\":[\"\",\"\",\"\",\"\"],\"tabletMargin\":[\"\",\"\",\"\",\"\"],\"mobileMargin\":[\"\",\"\",\"\",\"\"],\"color\":\"palette9\",\"background\":\"palette1\",\"colorHover\":\"palette9\",\"backgroundHover\":\"palette2\",\"borderStyle\":[{\"top\":[\"palette9\",\"\",0],\"right\":[\"palette9\",\"\",0],\"bottom\":[\"palette9\",\"\",0],\"left\":[\"palette9\",\"\",0],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[12,12,12,12],\"icon\":\"fe_arrowRight\",\"iconPadding\":[\"\",\"\",\"\",\"\"],\"iconSize\":[\"\",\"\",\"\"],\"onlyIcon\":[false,\"\",\"\"],\"typography\":[{\"size\":[\"\",\"\",\"\"],\"sizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"\",\"letterSpacing\":[\"\",\"\",\"\"],\"letterType\":\"px\",\"family\":\"\",\"google\":false,\"style\":\"normal\",\"weight\":\"500\",\"variant\":\"\",\"subset\":\"\",\"textTransform\":\"lowercase\",\"loadGoogle\":true}],\"noCustomDefaults\":true,\"kadenceAOSOptions\":[{\"duration\":\"\",\"offset\":\"\",\"easing\":\"\",\"once\":\"\",\"delay\":\"\",\"delayOffset\":\"\"}]} /--></div>\n<!-- /wp:kadence/advancedbtn --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bdd7f2-9c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bdd7f2-9c inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/image {\"align\":\"center\",\"id\":3329,\"imgMaxWidth\":450,\"linkDestination\":\"none\",\"uniqueID\":\"_b819ec-a9\",\"marginDesktop\":[\"\",\"\",\"\",\"\"],\"paddingDesktop\":[\"\",\"\",\"\",\"\"],\"displayDropShadow\":true,\"dropShadow\":[{\"color\":\"#000000\",\"opacity\":0.4,\"blur\":7,\"hOffset\":5,\"vOffset\":7}],\"showCaption\":false,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-kadence-image kb-image_b819ec-a9 is-style-default\"><figure class=\"aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Keri-profile-pic.jpg\" alt=\"\" class=\"kb-img wp-image-3329\"/></figure></div>\n<!-- /wp:kadence/image --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6ca79d-8a\",\"columns\":1,\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[0,\"\",0,\"\"],\"mobilePadding\":[\"\",\"\",3,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .ep-underline .kt-highlight {\\n  text-decoration: underline;\\n  text-decoration-color: var(\\u002d\\u002dglobal-palette1);\\n  text-decoration-thickness: 6px;\\n  text-underline-offset: 4px;\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_3b9e46-7c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_3b9e46-7c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_5bbf5c-46\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[\"\",\"\",3,\"\"],\"marginType\":\"rem\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"className\":\"ep-underline\"} -->\n<h2 class=\"kt-adv-heading_5bbf5c-46 ep-underline wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_5bbf5c-46\">Now is the Time! </h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a8ad99-f8\",\"columnGutter\":\"wider\",\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"padding\":[null,\"\",0,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col { \\r\\n  display: flex;\\r\\n  flex-direction: column;\\r\\n  flex: 1; \\r\\n}\\r\\n  \\r\\nselector .wp-block-kadence-column .kt-inside-inner-col .wp-block-kadence-advancedbtn {\\r\\n  margin-top: auto;\\r\\n}\"} -->\n<!-- wp:kadence/column {\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2fc5d-2c\",\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2fc5d-2c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d13a6d-b8\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_d13a6d-b8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d13a6d-b8\">Why I Decided to Get Healthy</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>There were many motivations behind my decision to get healthy. As a mother, I want to set a good example for my children and be around them as they grow up. I also want to feel more energetic and improve my overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, adopting an unhealthy lifestyle after having kids was a challenge. The demands of motherhood can make it difficult to prioritize self-care. But I am determined to overcome these challenges and prioritize my health.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2f6f4-8b\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2f6f4-8b inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_da7711-3f\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_da7711-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_da7711-3f\">Follow My Journey So Far</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>I have made some progress in my journey toward a healthier lifestyle. I have started changing my diet, incorporating more fruits, vegetables, and lean protein. I have also created a new exercise routine, including yoga, cardio, and strength training. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I have scheduled regular doctor\'s appointments to keep track of my progress. Of course, I have also faced setbacks and challenges along the way, but I am committed to overcoming them.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a22536-f2\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",3,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bd547c-31\",\"padding\":[\"\",30,\"\",\"\"],\"mobilePadding\":[\"\",0,0,\"\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bd547c-31 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_81d1ec-20\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\"} -->\n<h2 class=\"kt-adv-heading_81d1ec-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81d1ec-20\">About My Blog</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>On this blog, you can expect to find healthy recipes, exercise tips, progress updates, and more. I decided to start this blog as a way to hold myself accountable and share my journey with others who may be facing similar challenges. Through this blog, I hope to inspire others to prioritize their health and advance toward a healthier lifestyle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any questions or want to get in touch, you can reach me at [your email address or social media handles]. I encourage you to leave comments or ask questions on my blog.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thank you for visiting my blog and following my journey toward a healthier lifestyle. I hope that my experiences and tips will be helpful to you in your own journey. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please subscribe to my blog for updates, and feel free to share my content with others who may find it helpful. Together, we can prioritize our health and make positive changes in our lives.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_6c6858-c7\",\"padding\":[\"\",\"\",\"\",30],\"mobilePadding\":[30,\"\",\"\",0],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",1],\"unit\":\"px\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",1],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_6c6858-c7 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_a763fb-db\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h3 class=\"kt-adv-heading_a763fb-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_a763fb-db\">Read my recent articles:</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:latest-posts {\"postsToShow\":10,\"style\":{\"typography\":{\"lineHeight\":\"1.9\"}}} /--></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_be05b7-59\",\"collapseGutter\":\"none\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"maxWidth\":1140,\"bgColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"verticalAlignment\":\"middle\",\"tabletPadding\":[30,100,30,100],\"inheritMaxWidth\":true,\"bgColorClass\":\"palette-color-6\",\"padding\":[10,0,10,0],\"mobilePadding\":[60,40,30,40],\"margin\":[0,\"\",0,\"\"],\"mobileMargin\":[0,\"\",0,\"\"],\"borderStyle\":[{\"top\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"right\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"bottom\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"left\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_88bc85-b5\",\"padding\":[20,50,20,20],\"mobilePadding\":[0,0,0,0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_88bc85-b5 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d96337-3c\",\"align\":\"center\",\"lineType\":\"em\",\"typography\":\"Rubik\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[0,\"\",40,\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[40,null,null],\"fontHeight\":[1.3,null,null],\"fontHeightType\":\"em\"} -->\n<h3 class=\"kt-adv-heading_d96337-3c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d96337-3c\"> My Healthy Lifestyle Plan</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>As a mother who values a healthy lifestyle, I have set some goals for myself to help me live my best life. In the short term, I am focused on shedding some extra weight, boosting my energy levels, and improving my overall fitness. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I believe that changing my diet and exercise routine will help me achieve these goals. 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#357d71)\",\"opacity\":1,\"spread\":-3,\"blur\":4,\"hOffset\":7,\"vOffset\":7}],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0}],\"containerMargin\":[\"\",\"\",20,\"\"],\"mediaNumber\":[{\"family\":\"\",\"google\":false,\"hoverAnimation\":\"none\",\"style\":\"\",\"weight\":\"\",\"variant\":\"\",\"subset\":\"\",\"loadGoogle\":true}],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[0,0,0,0],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-infobox kt-info-box_731086-2e\"><span class=\"kt-blocks-info-box-link-wrap info-box-link kt-blocks-info-box-media-align-top kt-info-halign-center\"><div class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Patience &amp; Kindness</h3><p class=\"kt-blocks-info-box-text\">I need to remind myself daily to give myself patience and kindness. Starting new habits is difficult, and I won\'t be successful if I have negative self-talk.</p></div></span></div>\n<!-- /wp:kadence/infobox --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_bed4be-32\",\"columnGutter\":\"wider\",\"colLayout\":\"left-golden\",\"verticalAlignment\":\"middle\",\"inheritMaxWidth\":true,\"padding\":[10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5ca133-0d\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5ca133-0d inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p>I plan to challenge myself by trying new workouts and increasing the intensity and duration of my current routine. Whether it’s running, weightlifting, yoga, or dance, I want to make sure I am pushing myself to get the most out of my workouts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Trying new workouts is not only exciting and fun but can also help prevent boredom and keep me motivated. Whether it’s a new class at the gym or a workout video on YouTube, I am always on the lookout for new and challenging exercises to add to my routine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In the long term, I have set my sights on running a 10K race and improving my blood pressure. Running has always been a goal of mine, and I believe that with consistent training and perseverance, I can achieve this milestone.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, I understand the importance of self-care and stress management in achieving my goals. I plan to make time for activities that bring me joy, whether it’s reading a book, taking a bubble bath, or practicing mindfulness. By prioritizing my mental and emotional well-being, I know I will be better equipped to tackle any obstacles that come my way on my journey toward a healthier lifestyle.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"_1cb5cf-ce\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center 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center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"padding\":[20,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"kadenceAOSOptions\":[{\"duration\":\"\",\"offset\":\"\",\"easing\":\"\",\"once\":\"\",\"delay\":\"\",\"delayOffset\":\"\"}]} -->\n<div class=\"wp-block-kadence-column kadence-column_1cb5cf-ce\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/icon {\"icons\":[],\"uniqueID\":\"_b2355e-8a\",\"blockAlignment\":\"none\"} -->\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons_b2355e-8a alignnone\"><!-- wp:kadence/single-icon {\"uniqueID\":\"_34f4e8-15\",\"icon\":\"ic_quoteSerifLeft\",\"size\":80,\"color\":\"palette5\",\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"\",\"\"]} -->\n<div class=\"kt-svg-style-default kt-svg-icon-wrap kt-svg-item-_34f4e8-15\"><span data-name=\"ic_quoteSerifLeft\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"_c4c02e-a4\",\"color\":\"palette5\",\"fontWeight\":\"500\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\"} -->\n<h2 class=\"kt-adv-heading_c4c02e-a4 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading_c4c02e-a4\"><meta charset=\"utf-8\">No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful.</h2>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_46ab2f-d3\",\"columns\":1,\"colLayout\":\"equal\",\"maxWidth\":800,\"paddingUnit\":\"rem\",\"padding\":[1,\"\",2,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"background\":\"#e8f5e9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[0,0,0,0],\"uniqueID\":\"_71c873-25\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center 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rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column_71c873-25 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_c517f8-3f\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_c517f8-3f inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_17acd2-c7\",\"margin\":[-55,\"\",\"\",-52],\"markSize\":[20,\"\",\"\"],\"markFontWeight\":\"bold\",\"markColor\":\"palette9\",\"markBG\":\"#4caf50\",\"markPadding\":[5,8,5,8],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"markTextTransform\":\"uppercase\",\"htmlTag\":\"span\",\"className\":\"our-pick-arrow\"} -->\n<span class=\"kt-adv-heading_17acd2-c7 our-pick-arrow wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17acd2-c7\"><mark class=\"kt-highlight\">Dash Diet</mark></span>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7dcd7f-ae\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7dcd7f-ae inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:heading -->\n<h2>Making the Switch to the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I have developed a strong interest in the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is designed to help lower blood pressure and improve overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while also limiting sodium, saturated fats, and added sugars. One of the reasons I am drawn to the DASH diet is because it emphasizes whole, nutrient-dense foods that are beneficial for overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By focusing on eating a variety of colorful fruits and vegetables, whole grains, and lean proteins, I can ensure that I am getting all the nutrients my body needs to function at its best.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6a5b6d-b8\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7390ea-72\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7390ea-72 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_b760cb-7a\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_b760cb-7a wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading_b760cb-7a\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_2a6b7c-99\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_2a6b7c-99 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading_2a6b7c-99\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"_ca1839-de\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_ca1839-de inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"_04d39f-06\",\"postID\":\"8\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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type=\"textarea\" placeholder=\"Your Requirements\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-3\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"_04d39f-06\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"8\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Send</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'About', '', 'inherit', 'closed', 'closed', '', '8-revision-v1', '', '', '2023-03-20 19:36:43', '2023-03-20 19:36:43', '', 8, 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INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(3690, 1, '2023-03-20 19:36:54', '2023-03-20 19:36:54', '<!-- wp:kadence/rowlayout {\"uniqueID\":\"_f4ca33-2a\",\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"textColor\":\"palette3\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[3,\"\",3,\"\"],\"mobilePadding\":[3,\"\",6,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5e5c7e-68\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5e5c7e-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_000c81-05\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"500\",\"markFontWeight\":\"800\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"borderRadius\":[\"\",\"\",\"\",\"\"]} -->\n<h1 class=\"kt-adv-heading_000c81-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_000c81-05\">Hi there, My Name is Kari! </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":6,\"uniqueID\":\"_9a379a-ca\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_9a379a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_9a379a-ca\">Welcome to my blog!  I\'m a mid-30s millennial mom who has recently decided to embark on a journey toward a healthier lifestyle. You will find nourishing recipes, exercise routines, doctor\'s visits, and other related topics here.</p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedbtn {\"hAlign\":\"left\",\"mhAlign\":\"center\",\"uniqueID\":\"_f18e60-1f\",\"btns\":[],\"margin\":[{\"desk\":[\"\",\"\",\"\",\"\"],\"tablet\":[\"\",\"\",\"\",\"\"],\"mobile\":[\"\",\"\",\"\",\"\"]}],\"gap\":[20,\"\",\"\"],\"orientation\":[\"\",\"\",\"\"]} -->\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns_f18e60-1f\"><!-- wp:kadence/singlebtn {\"uniqueID\":\"_73c3a0-b6\",\"text\":\"Home 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/--></div>\n<!-- /wp:kadence/advancedbtn --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bdd7f2-9c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bdd7f2-9c inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/image {\"align\":\"center\",\"id\":3329,\"imgMaxWidth\":450,\"linkDestination\":\"none\",\"uniqueID\":\"_b819ec-a9\",\"marginDesktop\":[\"\",\"\",\"\",\"\"],\"paddingDesktop\":[\"\",\"\",\"\",\"\"],\"displayDropShadow\":true,\"dropShadow\":[{\"color\":\"#000000\",\"opacity\":0.4,\"blur\":7,\"hOffset\":5,\"vOffset\":7}],\"showCaption\":false,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-kadence-image kb-image_b819ec-a9 is-style-default\"><figure class=\"aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Keri-profile-pic.jpg\" alt=\"\" class=\"kb-img wp-image-3329\"/></figure></div>\n<!-- /wp:kadence/image --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6ca79d-8a\",\"columns\":1,\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[0,\"\",0,\"\"],\"mobilePadding\":[\"\",\"\",3,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .ep-underline .kt-highlight {\\n  text-decoration: underline;\\n  text-decoration-color: var(\\u002d\\u002dglobal-palette1);\\n  text-decoration-thickness: 6px;\\n  text-underline-offset: 4px;\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_3b9e46-7c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_3b9e46-7c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_5bbf5c-46\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[\"\",\"\",3,\"\"],\"marginType\":\"rem\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"className\":\"ep-underline\"} -->\n<h2 class=\"kt-adv-heading_5bbf5c-46 ep-underline wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_5bbf5c-46\">Now is the Time! </h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a8ad99-f8\",\"columnGutter\":\"wider\",\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"padding\":[null,\"\",0,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col { \\r\\n  display: flex;\\r\\n  flex-direction: column;\\r\\n  flex: 1; \\r\\n}\\r\\n  \\r\\nselector .wp-block-kadence-column .kt-inside-inner-col .wp-block-kadence-advancedbtn {\\r\\n  margin-top: auto;\\r\\n}\"} -->\n<!-- wp:kadence/column {\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2fc5d-2c\",\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2fc5d-2c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d13a6d-b8\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_d13a6d-b8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d13a6d-b8\">Why I Decided to Get Healthy</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>There were many motivations behind my decision to get healthy. As a mother, I want to set a good example for my children and be around them as they grow up. I also want to feel more energetic and improve my overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, adopting an unhealthy lifestyle after having kids was a challenge. The demands of motherhood can make it difficult to prioritize self-care. But I am determined to overcome these challenges and prioritize my health.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2f6f4-8b\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2f6f4-8b inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_da7711-3f\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_da7711-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_da7711-3f\">Follow My Journey So Far</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>I have made some progress in my journey toward a healthier lifestyle. I have started changing my diet, incorporating more fruits, vegetables, and lean protein. I have also created a new exercise routine, including yoga, cardio, and strength training. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I have scheduled regular doctor\'s appointments to keep track of my progress. Of course, I have also faced setbacks and challenges along the way, but I am committed to overcoming them.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a22536-f2\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",3,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bd547c-31\",\"padding\":[\"\",30,\"\",\"\"],\"mobilePadding\":[\"\",0,0,\"\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bd547c-31 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_81d1ec-20\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\"} -->\n<h2 class=\"kt-adv-heading_81d1ec-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81d1ec-20\">About My Blog</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>On this blog, you can expect to find healthy recipes, exercise tips, progress updates, and more. I decided to start this blog as a way to hold myself accountable and share my journey with others who may be facing similar challenges. Through this blog, I hope to inspire others to prioritize their health and advance toward a healthier lifestyle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any questions or want to get in touch, you can reach me at [your email address or social media handles]. I encourage you to leave comments or ask questions on my blog.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thank you for visiting my blog and following my journey toward a healthier lifestyle. I hope that my experiences and tips will be helpful to you in your own journey. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please subscribe to my blog for updates, and feel free to share my content with others who may find it helpful. Together, we can prioritize our health and make positive changes in our lives.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_6c6858-c7\",\"padding\":[\"\",\"\",\"\",30],\"mobilePadding\":[30,\"\",\"\",0],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",1],\"unit\":\"px\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",1],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_6c6858-c7 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_a763fb-db\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h3 class=\"kt-adv-heading_a763fb-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_a763fb-db\">Read my recent articles:</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:latest-posts {\"postsToShow\":10,\"style\":{\"typography\":{\"lineHeight\":\"1.9\"}}} /--></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_be05b7-59\",\"collapseGutter\":\"none\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"maxWidth\":1140,\"bgColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"verticalAlignment\":\"middle\",\"tabletPadding\":[30,100,30,100],\"inheritMaxWidth\":true,\"bgColorClass\":\"palette-color-6\",\"padding\":[10,0,10,0],\"mobilePadding\":[60,40,30,40],\"margin\":[0,\"\",0,\"\"],\"mobileMargin\":[0,\"\",0,\"\"],\"borderStyle\":[{\"top\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"right\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"bottom\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"left\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_88bc85-b5\",\"padding\":[20,50,20,20],\"mobilePadding\":[0,0,0,0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_88bc85-b5 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d96337-3c\",\"align\":\"center\",\"lineType\":\"em\",\"typography\":\"Rubik\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[0,\"\",40,\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[40,null,null],\"fontHeight\":[1.3,null,null],\"fontHeightType\":\"em\"} -->\n<h3 class=\"kt-adv-heading_d96337-3c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d96337-3c\"> My Healthy Lifestyle Plan</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>As a mother who values a healthy lifestyle, I have set some goals for myself to help me live my best life. In the short term, I am focused on shedding some extra weight, boosting my energy levels, and improving my overall fitness. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I believe that changing my diet and exercise routine will help me achieve these goals. This means incorporating more fresh fruits and vegetables, lean proteins, and whole grains into my meals while also reducing my intake of processed foods, sugary drinks, and snacks.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_b487be-41\",\"padding\":[20,20,20,20],\"mobilePadding\":[\"\",0,\"\",0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_b487be-41 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/infobox {\"uniqueID\":\"_1b9aa8-89\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Short-Term Goals</h3><p class=\"kt-blocks-info-box-text\">Lose weight<br/>Increase my energy levels<br/>Improve my overall fitness</p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_89cfc6-37\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Long-Term Goals </h3><p class=\"kt-blocks-info-box-text\">Running a 10K<br/>Improving my blood pressure.<br/></p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_731086-2e\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Patience &amp; Kindness</h3><p class=\"kt-blocks-info-box-text\">I need to remind myself daily to give myself patience and kindness. Starting new habits is difficult, and I won\'t be successful if I have negative self-talk.</p></div></span></div>\n<!-- /wp:kadence/infobox --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_bed4be-32\",\"columnGutter\":\"wider\",\"colLayout\":\"left-golden\",\"verticalAlignment\":\"middle\",\"inheritMaxWidth\":true,\"padding\":[10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5ca133-0d\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5ca133-0d inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p>I plan to challenge myself by trying new workouts and increasing the intensity and duration of my current routine. Whether it’s running, weightlifting, yoga, or dance, I want to make sure I am pushing myself to get the most out of my workouts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Trying new workouts is not only exciting and fun but can also help prevent boredom and keep me motivated. Whether it’s a new class at the gym or a workout video on YouTube, I am always on the lookout for new and challenging exercises to add to my routine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In the long term, I have set my sights on running a 10K race and improving my blood pressure. Running has always been a goal of mine, and I believe that with consistent training and perseverance, I can achieve this milestone.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, I understand the importance of self-care and stress management in achieving my goals. 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By prioritizing my mental and emotional well-being, I know I will be better equipped to tackle any obstacles that come my way on my journey toward a healthier lifestyle.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"_1cb5cf-ce\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center 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{\"uniqueID\":\"_34f4e8-15\",\"icon\":\"ic_quoteSerifLeft\",\"size\":80,\"color\":\"palette5\",\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"\",\"\"]} -->\n<div class=\"kt-svg-style-default kt-svg-icon-wrap kt-svg-item-_34f4e8-15\"><span data-name=\"ic_quoteSerifLeft\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"_c4c02e-a4\",\"color\":\"palette5\",\"fontWeight\":\"500\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\"} -->\n<h2 class=\"kt-adv-heading_c4c02e-a4 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading_c4c02e-a4\"><meta charset=\"utf-8\">No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful.</h2>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_46ab2f-d3\",\"columns\":1,\"colLayout\":\"equal\",\"maxWidth\":800,\"paddingUnit\":\"rem\",\"padding\":[1,\"\",2,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"background\":\"#e8f5e9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[0,0,0,0],\"uniqueID\":\"_71c873-25\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"displayShadow\":true,\"shadow\":[{\"color\":\"palette6\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"vertical\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"wrapContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"verticalAlignment\":\"middle\",\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"overlayImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"overlayImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"stickyOffset\":[\"\",\"\",\"\"],\"padding\":[40,40,40,40],\"borderStyle\":[{\"top\":[\"#4caf50\",\"\",2],\"right\":[\"#4caf50\",\"\",2],\"bottom\":[\"#4caf50\",\"\",2],\"left\":[\"#4caf50\",\"\",2],\"unit\":\"px\"}],\"className\":\"inner-column-1\",\"kadenceBlockCSS\":\"selector .our-pick-arrow mark {\\n  position: relative;\\n  z-index: 10;\\n}\\nselector .our-pick-arrow mark::before {\\n  display: block;\\n  position: absolute;\\n  z-index: 2;\\n  left: 0px;\\n  bottom: -7px;\\n  width: 0;\\n  content: \'\';\\n  border-color: rgba(0,0,0,0) #4CAF50 rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column_71c873-25 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_c517f8-3f\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_c517f8-3f inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_17acd2-c7\",\"margin\":[-55,\"\",\"\",-52],\"markSize\":[20,\"\",\"\"],\"markFontWeight\":\"bold\",\"markColor\":\"palette9\",\"markBG\":\"#4caf50\",\"markPadding\":[5,8,5,8],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"markTextTransform\":\"uppercase\",\"htmlTag\":\"span\",\"className\":\"our-pick-arrow\"} -->\n<span class=\"kt-adv-heading_17acd2-c7 our-pick-arrow wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17acd2-c7\"><mark class=\"kt-highlight\">Dash Diet</mark></span>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7dcd7f-ae\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7dcd7f-ae inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:heading -->\n<h2>Making the Switch to the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I have developed a strong interest in the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is designed to help lower blood pressure and improve overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while also limiting sodium, saturated fats, and added sugars. One of the reasons I am drawn to the DASH diet is because it emphasizes whole, nutrient-dense foods that are beneficial for overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By focusing on eating a variety of colorful fruits and vegetables, whole grains, and lean proteins, I can ensure that I am getting all the nutrients my body needs to function at its best.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6a5b6d-b8\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7390ea-72\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7390ea-72 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_b760cb-7a\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_b760cb-7a wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading_b760cb-7a\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_2a6b7c-99\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_2a6b7c-99 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading_2a6b7c-99\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"_ca1839-de\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_ca1839-de inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"_04d39f-06\",\"postID\":\"8\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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Address\",\"default\":\"\",\"description\":\"\",\"rows\":4,\"options\":[{\"value\":\"\",\"label\":\"\"}],\"multiSelect\":false,\"inline\":false,\"showLink\":false,\"min\":\"\",\"max\":\"\",\"type\":\"email\",\"required\":true,\"width\":[\"100\",\"\",\"\"],\"auto\":\"\",\"errorMessage\":\"\",\"requiredMessage\":\"\",\"slug\":\"\",\"ariaLabel\":\"\"},{\"label\":\"Your Requirements\",\"showLabel\":false,\"placeholder\":\"Your 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center\"],\"backgroundType\":\"solid\",\"backgroundActiveType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowActive\":[false,\"#000000\",0.4,2,2,3,0,false],\"fontSize\":[17,\"\",\"\"],\"fontSizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"px\",\"rowGap\":\"\",\"rowGapType\":\"px\",\"gutter\":\"\",\"gutterType\":\"px\",\"tabletRowGap\":\"\",\"mobileRowGap\":\"\",\"tabletGutter\":\"\",\"mobileGutter\":\"\"}],\"submit\":[{\"label\":\"Send\",\"width\":[\"100\",\"\",\"\"],\"size\":\"custom\",\"widthType\":\"full\",\"fixedWidth\":[\"\",\"\",\"\"],\"align\":[\"\",\"\",\"\"],\"deskPadding\":[8,20,8,30],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"color\":\"var(\\u002d\\u002dpaletteColor8, #ffffff)\",\"background\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":4,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorHover\":\"\",\"backgroundHover\":\"\",\"borderHover\":\"\",\"backgroundHoverOpacity\":1,\"borderHoverOpacity\":1,\"icon\":\"\",\"iconSide\":\"right\",\"iconHover\":false,\"cssClass\":\"\",\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientHover\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"btnStyle\":\"basic\",\"btnSize\":\"standard\",\"backgroundType\":\"solid\",\"backgroundHoverType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowHover\":[false,\"#000000\",0.4,2,2,3,0,false]}]} -->\n<div class=\"wp-block-kadence-form kadence-form-_04d39f-06 kb-form-wrap\"><form class=\"kb-form\" action=\"\" method=\"post\"><div class=\"kadence-blocks-form-field kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_0\" id=\"kb_field__04d39f-06_0\" data-label=\"First Name\" type=\"text\" placeholder=\"First Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-0\"/></div><div class=\"kadence-blocks-form-field kb-form-field-1 kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_1\" id=\"kb_field__04d39f-06_1\" data-label=\"Last Name\" type=\"text\" placeholder=\"Last Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-1\"/></div><div class=\"kadence-blocks-form-field kb-form-field-2 kb-field-desk-width-100 kb-input-size-standard\"><input name=\"kb_field_2\" id=\"kb_field__04d39f-06_2\" data-label=\"Email\" type=\"email\" placeholder=\"Email Address\" value=\"\" data-type=\"email\" class=\"kb-field kb-text-style-field kb-email-field kb-field-2\" data-required=\"yes\"/></div><div class=\"kadence-blocks-form-field kb-form-field-3 kb-field-desk-width-100 kb-input-size-standard\"><textarea name=\"kb_field_3\" id=\"kb_field__04d39f-06_3\" data-label=\"Your Requirements\" type=\"textarea\" placeholder=\"Your Requirements\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-3\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"_04d39f-06\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"8\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Send</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'About', '', 'inherit', 'closed', 'closed', '', '8-revision-v1', '', '', '2023-03-20 19:36:54', '2023-03-20 19:36:54', '', 8, 'https://recordhealth.org/?p=3690', 0, 'revision', '', 0);
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(3692, 1, '2023-03-20 19:38:25', '2023-03-20 19:38:25', '<!-- wp:kadence/rowlayout {\"uniqueID\":\"_f4ca33-2a\",\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"textColor\":\"palette3\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[3,\"\",3,\"\"],\"mobilePadding\":[3,\"\",6,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5e5c7e-68\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5e5c7e-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_000c81-05\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"inherit\",\"markFontWeight\":\"800\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"borderRadius\":[\"\",\"\",\"\",\"\"]} -->\n<h1 class=\"kt-adv-heading_000c81-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_000c81-05\">Hi there, My Name is Kari! </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":6,\"uniqueID\":\"_9a379a-ca\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_9a379a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_9a379a-ca\">Welcome to my blog!  I\'m a mid-30s millennial mom who has recently decided to embark on a journey toward a healthier lifestyle. You will find nourishing recipes, exercise routines, doctor\'s visits, and other related topics here.</p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bdd7f2-9c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bdd7f2-9c inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/image {\"align\":\"center\",\"id\":3329,\"imgMaxWidth\":450,\"linkDestination\":\"none\",\"uniqueID\":\"_b819ec-a9\",\"marginDesktop\":[\"\",\"\",\"\",\"\"],\"paddingDesktop\":[\"\",\"\",\"\",\"\"],\"displayDropShadow\":true,\"dropShadow\":[{\"color\":\"#000000\",\"opacity\":0.4,\"blur\":7,\"hOffset\":5,\"vOffset\":7}],\"showCaption\":false,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-kadence-image kb-image_b819ec-a9 is-style-default\"><figure class=\"aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Keri-profile-pic.jpg\" alt=\"\" class=\"kb-img wp-image-3329\"/></figure></div>\n<!-- /wp:kadence/image --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6ca79d-8a\",\"columns\":1,\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[0,\"\",0,\"\"],\"mobilePadding\":[\"\",\"\",3,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .ep-underline .kt-highlight {\\n  text-decoration: underline;\\n  text-decoration-color: var(\\u002d\\u002dglobal-palette1);\\n  text-decoration-thickness: 6px;\\n  text-underline-offset: 4px;\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_3b9e46-7c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_3b9e46-7c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/rowlayout {\"uniqueID\":\"_a8ad99-f8\",\"columnGutter\":\"wider\",\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"padding\":[null,\"\",0,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col { \\r\\n  display: flex;\\r\\n  flex-direction: column;\\r\\n  flex: 1; \\r\\n}\\r\\n  \\r\\nselector .wp-block-kadence-column .kt-inside-inner-col .wp-block-kadence-advancedbtn {\\r\\n  margin-top: auto;\\r\\n}\"} -->\n<!-- wp:kadence/column {\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2fc5d-2c\",\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2fc5d-2c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d13a6d-b8\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_d13a6d-b8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d13a6d-b8\">Why I Decided to Get Healthy</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>There were many motivations behind my decision to get healthy. As a mother, I want to set a good example for my children and be around them as they grow up. I also want to feel more energetic and improve my overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, adopting an unhealthy lifestyle after having kids was a challenge. The demands of motherhood can make it difficult to prioritize self-care. But I am determined to overcome these challenges and prioritize my health.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2f6f4-8b\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2f6f4-8b inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_da7711-3f\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_da7711-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_da7711-3f\">Follow My Journey So Far</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>I have made some progress in my journey toward a healthier lifestyle. I have started changing my diet, incorporating more fruits, vegetables, and lean protein. I have also created a new exercise routine, including yoga, cardio, and strength training. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I have scheduled regular doctor\'s appointments to keep track of my progress. Of course, I have also faced setbacks and challenges along the way, but I am committed to overcoming them.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a22536-f2\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",3,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bd547c-31\",\"padding\":[\"\",30,\"\",\"\"],\"mobilePadding\":[\"\",0,0,\"\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bd547c-31 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_81d1ec-20\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\"} -->\n<h2 class=\"kt-adv-heading_81d1ec-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81d1ec-20\">About My Blog</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>On this blog, you can expect to find healthy recipes, exercise tips, progress updates, and more. I decided to start this blog as a way to hold myself accountable and share my journey with others who may be facing similar challenges. Through this blog, I hope to inspire others to prioritize their health and advance toward a healthier lifestyle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any questions or want to get in touch, you can reach me at [your email address or social media handles]. I encourage you to leave comments or ask questions on my blog.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thank you for visiting my blog and following my journey toward a healthier lifestyle. I hope that my experiences and tips will be helpful to you in your own journey. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please subscribe to my blog for updates, and feel free to share my content with others who may find it helpful. Together, we can prioritize our health and make positive changes in our lives.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_6c6858-c7\",\"padding\":[\"\",\"\",\"\",30],\"mobilePadding\":[30,\"\",\"\",0],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",1],\"unit\":\"px\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",1],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_6c6858-c7 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_a763fb-db\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h3 class=\"kt-adv-heading_a763fb-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_a763fb-db\">Read my recent articles:</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:latest-posts {\"postsToShow\":10,\"style\":{\"typography\":{\"lineHeight\":\"1.9\"}}} /--></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_be05b7-59\",\"collapseGutter\":\"none\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"maxWidth\":1140,\"bgColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"verticalAlignment\":\"middle\",\"tabletPadding\":[30,100,30,100],\"inheritMaxWidth\":true,\"bgColorClass\":\"palette-color-6\",\"padding\":[10,0,10,0],\"mobilePadding\":[60,40,30,40],\"margin\":[0,\"\",0,\"\"],\"mobileMargin\":[0,\"\",0,\"\"],\"borderStyle\":[{\"top\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"right\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"bottom\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"left\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_88bc85-b5\",\"padding\":[20,50,20,20],\"mobilePadding\":[0,0,0,0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_88bc85-b5 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d96337-3c\",\"align\":\"center\",\"lineType\":\"em\",\"typography\":\"Rubik\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[0,\"\",40,\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[40,null,null],\"fontHeight\":[1.3,null,null],\"fontHeightType\":\"em\"} -->\n<h3 class=\"kt-adv-heading_d96337-3c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d96337-3c\"> My Healthy Lifestyle Plan</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>As a mother who values a healthy lifestyle, I have set some goals for myself to help me live my best life. In the short term, I am focused on shedding some extra weight, boosting my energy levels, and improving my overall fitness. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I believe that changing my diet and exercise routine will help me achieve these goals. 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Short-Term Goals</h3><p class=\"kt-blocks-info-box-text\">Lose weight<br/>Increase my energy levels<br/>Improve my overall fitness</p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_89cfc6-37\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Long-Term Goals </h3><p class=\"kt-blocks-info-box-text\">Running a 10K<br/>Improving my blood pressure.<br/></p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_731086-2e\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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#357d71)\",\"opacity\":1,\"spread\":-3,\"blur\":4,\"hOffset\":7,\"vOffset\":7}],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0}],\"containerMargin\":[\"\",\"\",20,\"\"],\"mediaNumber\":[{\"family\":\"\",\"google\":false,\"hoverAnimation\":\"none\",\"style\":\"\",\"weight\":\"\",\"variant\":\"\",\"subset\":\"\",\"loadGoogle\":true}],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[0,0,0,0],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-infobox kt-info-box_731086-2e\"><span class=\"kt-blocks-info-box-link-wrap info-box-link kt-blocks-info-box-media-align-top kt-info-halign-center\"><div class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Patience &amp; Kindness</h3><p class=\"kt-blocks-info-box-text\">I need to remind myself daily to give myself patience and kindness. Starting new habits is difficult, and I won\'t be successful if I have negative self-talk.</p></div></span></div>\n<!-- /wp:kadence/infobox --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_bed4be-32\",\"columnGutter\":\"wider\",\"colLayout\":\"left-golden\",\"verticalAlignment\":\"middle\",\"inheritMaxWidth\":true,\"padding\":[10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5ca133-0d\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5ca133-0d inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p>I plan to challenge myself by trying new workouts and increasing the intensity and duration of my current routine. Whether it’s running, weightlifting, yoga, or dance, I want to make sure I am pushing myself to get the most out of my workouts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Trying new workouts is not only exciting and fun but can also help prevent boredom and keep me motivated. Whether it’s a new class at the gym or a workout video on YouTube, I am always on the lookout for new and challenging exercises to add to my routine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In the long term, I have set my sights on running a 10K race and improving my blood pressure. Running has always been a goal of mine, and I believe that with consistent training and perseverance, I can achieve this milestone.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, I understand the importance of self-care and stress management in achieving my goals. I plan to make time for activities that bring me joy, whether it’s reading a book, taking a bubble bath, or practicing mindfulness. 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{\"uniqueID\":\"_34f4e8-15\",\"icon\":\"ic_quoteSerifLeft\",\"size\":80,\"color\":\"palette5\",\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"\",\"\"]} -->\n<div class=\"kt-svg-style-default kt-svg-icon-wrap kt-svg-item-_34f4e8-15\"><span data-name=\"ic_quoteSerifLeft\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"_c4c02e-a4\",\"color\":\"palette5\",\"fontWeight\":\"500\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\"} -->\n<h2 class=\"kt-adv-heading_c4c02e-a4 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading_c4c02e-a4\"><meta charset=\"utf-8\">No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful.</h2>\n<!-- 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rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column_71c873-25 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_c517f8-3f\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_c517f8-3f inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_17acd2-c7\",\"margin\":[-55,\"\",\"\",-52],\"markSize\":[20,\"\",\"\"],\"markFontWeight\":\"bold\",\"markColor\":\"palette9\",\"markBG\":\"#4caf50\",\"markPadding\":[5,8,5,8],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"markTextTransform\":\"uppercase\",\"htmlTag\":\"span\",\"className\":\"our-pick-arrow\"} -->\n<span class=\"kt-adv-heading_17acd2-c7 our-pick-arrow wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17acd2-c7\"><mark class=\"kt-highlight\">Dash Diet</mark></span>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7dcd7f-ae\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7dcd7f-ae inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:heading -->\n<h2>Making the Switch to the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I have developed a strong interest in the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is designed to help lower blood pressure and improve overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while also limiting sodium, saturated fats, and added sugars. One of the reasons I am drawn to the DASH diet is because it emphasizes whole, nutrient-dense foods that are beneficial for overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By focusing on eating a variety of colorful fruits and vegetables, whole grains, and lean proteins, I can ensure that I am getting all the nutrients my body needs to function at its best.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6a5b6d-b8\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7390ea-72\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7390ea-72 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_b760cb-7a\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_b760cb-7a wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading_b760cb-7a\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_2a6b7c-99\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_2a6b7c-99 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading_2a6b7c-99\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"_ca1839-de\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_ca1839-de inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"_04d39f-06\",\"postID\":\"8\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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#357d71)\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":4,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorHover\":\"\",\"backgroundHover\":\"\",\"borderHover\":\"\",\"backgroundHoverOpacity\":1,\"borderHoverOpacity\":1,\"icon\":\"\",\"iconSide\":\"right\",\"iconHover\":false,\"cssClass\":\"\",\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientHover\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"btnStyle\":\"basic\",\"btnSize\":\"standard\",\"backgroundType\":\"solid\",\"backgroundHoverType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowHover\":[false,\"#000000\",0.4,2,2,3,0,false]}]} -->\n<div class=\"wp-block-kadence-form kadence-form-_04d39f-06 kb-form-wrap\"><form class=\"kb-form\" action=\"\" method=\"post\"><div class=\"kadence-blocks-form-field kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_0\" id=\"kb_field__04d39f-06_0\" data-label=\"First Name\" type=\"text\" 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type=\"textarea\" placeholder=\"Your Requirements\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-3\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"_04d39f-06\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"8\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Send</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'About', '', 'inherit', 'closed', 'closed', '', '8-revision-v1', '', '', '2023-03-20 19:38:25', '2023-03-20 19:38:25', '', 8, 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INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(3693, 1, '2023-03-20 19:38:55', '2023-03-20 19:38:55', '<!-- wp:kadence/rowlayout {\"uniqueID\":\"_f4ca33-2a\",\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"textColor\":\"palette3\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[3,\"\",3,\"\"],\"mobilePadding\":[3,\"\",6,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5e5c7e-68\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5e5c7e-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_000c81-05\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"inherit\",\"markFontWeight\":\"800\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"borderRadius\":[\"\",\"\",\"\",\"\"]} -->\n<h1 class=\"kt-adv-heading_000c81-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_000c81-05\">Hi there, My Name is Kari! </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":6,\"uniqueID\":\"_9a379a-ca\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_9a379a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_9a379a-ca\">Welcome to my blog!  I\'m a mid-30s millennial mom who has recently decided to embark on a journey toward a healthier lifestyle. You will find nourishing recipes, exercise routines, doctor\'s visits, and other related topics here.</p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bdd7f2-9c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bdd7f2-9c inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/image {\"align\":\"center\",\"id\":3329,\"imgMaxWidth\":450,\"linkDestination\":\"none\",\"uniqueID\":\"_b819ec-a9\",\"marginDesktop\":[\"\",\"\",\"\",\"\"],\"paddingDesktop\":[\"\",\"\",\"\",\"\"],\"displayDropShadow\":true,\"dropShadow\":[{\"color\":\"#000000\",\"opacity\":0.4,\"blur\":7,\"hOffset\":5,\"vOffset\":7}],\"showCaption\":false,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-kadence-image kb-image_b819ec-a9 is-style-default\"><figure class=\"aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Keri-profile-pic.jpg\" alt=\"\" class=\"kb-img wp-image-3329\"/></figure></div>\n<!-- /wp:kadence/image --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6ca79d-8a\",\"columns\":1,\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[0,\"\",0,\"\"],\"mobilePadding\":[\"\",\"\",3,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .ep-underline .kt-highlight {\\n  text-decoration: underline;\\n  text-decoration-color: var(\\u002d\\u002dglobal-palette1);\\n  text-decoration-thickness: 6px;\\n  text-underline-offset: 4px;\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_3b9e46-7c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_3b9e46-7c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/rowlayout {\"uniqueID\":\"_a8ad99-f8\",\"columnGutter\":\"wider\",\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"padding\":[null,\"\",0,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col { \\r\\n  display: flex;\\r\\n  flex-direction: column;\\r\\n  flex: 1; \\r\\n}\\r\\n  \\r\\nselector .wp-block-kadence-column .kt-inside-inner-col .wp-block-kadence-advancedbtn {\\r\\n  margin-top: auto;\\r\\n}\"} -->\n<!-- wp:kadence/column {\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2fc5d-2c\",\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2fc5d-2c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d13a6d-b8\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_d13a6d-b8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d13a6d-b8\">Why I Decided to Get Healthy</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>There were many motivations behind my decision to get healthy. As a mother, I want to set a good example for my children and be around them as they grow up. I also want to feel more energetic and improve my overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, adopting an unhealthy lifestyle after having kids was a challenge. The demands of motherhood can make it difficult to prioritize self-care. But I am determined to overcome these challenges and prioritize my health.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2f6f4-8b\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2f6f4-8b inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_da7711-3f\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_da7711-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_da7711-3f\">Follow My Journey So Far</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>I have made some progress in my journey toward a healthier lifestyle. I have started changing my diet, incorporating more fruits, vegetables, and lean protein. I have also created a new exercise routine, including yoga, cardio, and strength training. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I have scheduled regular doctor\'s appointments to keep track of my progress. Of course, I have also faced setbacks and challenges along the way, but I am committed to overcoming them.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a22536-f2\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",3,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bd547c-31\",\"padding\":[\"\",30,\"\",\"\"],\"mobilePadding\":[\"\",0,0,\"\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bd547c-31 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_81d1ec-20\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\"} -->\n<h2 class=\"kt-adv-heading_81d1ec-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81d1ec-20\">About My Blog</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>On this blog, you can expect to find healthy recipes, exercise tips, progress updates, and more. I decided to start this blog as a way to hold myself accountable and share my journey with others who may be facing similar challenges. Through this blog, I hope to inspire others to prioritize their health and advance toward a healthier lifestyle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any questions or want to get in touch, you can reach me at [your email address or social media handles]. I encourage you to leave comments or ask questions on my blog.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thank you for visiting my blog and following my journey toward a healthier lifestyle. I hope that my experiences and tips will be helpful to you in your own journey. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please subscribe to my blog for updates, and feel free to share my content with others who may find it helpful. Together, we can prioritize our health and make positive changes in our lives.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_6c6858-c7\",\"padding\":[\"\",\"\",\"\",30],\"mobilePadding\":[30,\"\",\"\",0],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",1],\"unit\":\"px\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",1],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_6c6858-c7 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_a763fb-db\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h3 class=\"kt-adv-heading_a763fb-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_a763fb-db\">Read my recent articles:</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:latest-posts {\"postsToShow\":10,\"style\":{\"typography\":{\"lineHeight\":\"1.9\"}}} /--></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_be05b7-59\",\"collapseGutter\":\"none\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"maxWidth\":1140,\"bgColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"verticalAlignment\":\"middle\",\"tabletPadding\":[30,100,30,100],\"inheritMaxWidth\":true,\"bgColorClass\":\"palette-color-6\",\"padding\":[10,0,10,0],\"mobilePadding\":[60,40,30,40],\"margin\":[0,\"\",0,\"\"],\"mobileMargin\":[0,\"\",0,\"\"],\"borderStyle\":[{\"top\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"right\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"bottom\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"left\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_88bc85-b5\",\"padding\":[20,50,20,20],\"mobilePadding\":[0,0,0,0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_88bc85-b5 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d96337-3c\",\"align\":\"center\",\"lineType\":\"em\",\"typography\":\"Rubik\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[0,\"\",40,\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[40,null,null],\"fontHeight\":[1.3,null,null],\"fontHeightType\":\"em\"} -->\n<h3 class=\"kt-adv-heading_d96337-3c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d96337-3c\"> My Healthy Lifestyle Plan</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>As a mother who values a healthy lifestyle, I have set some goals for myself to help me live my best life. In the short term, I am focused on shedding some extra weight, boosting my energy levels, and improving my overall fitness. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I believe that changing my diet and exercise routine will help me achieve these goals. This means incorporating more fresh fruits and vegetables, lean proteins, and whole grains into my meals while also reducing my intake of processed foods, sugary drinks, and snacks.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_b487be-41\",\"padding\":[20,20,20,20],\"mobilePadding\":[\"\",0,\"\",0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_b487be-41 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/infobox {\"uniqueID\":\"_1b9aa8-89\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Long-Term Goals </h3><p class=\"kt-blocks-info-box-text\">Running a 10K<br/>Improving my blood pressure.<br/></p></div></span></div>\n<!-- /wp:kadence/infobox -->\n\n<!-- wp:kadence/infobox {\"uniqueID\":\"_731086-2e\",\"containerBackground\":\"var(\\u002d\\u002dpaletteColor1, 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#357d71)\",\"opacity\":1,\"spread\":-3,\"blur\":4,\"hOffset\":7,\"vOffset\":7}],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0}],\"containerMargin\":[\"\",\"\",20,\"\"],\"mediaNumber\":[{\"family\":\"\",\"google\":false,\"hoverAnimation\":\"none\",\"style\":\"\",\"weight\":\"\",\"variant\":\"\",\"subset\":\"\",\"loadGoogle\":true}],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[0,0,0,0],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-infobox kt-info-box_731086-2e\"><span class=\"kt-blocks-info-box-link-wrap info-box-link kt-blocks-info-box-media-align-top kt-info-halign-center\"><div class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Patience &amp; Kindness</h3><p class=\"kt-blocks-info-box-text\">I need to remind myself daily to give myself patience and kindness. Starting new habits is difficult, and I won\'t be successful if I have negative self-talk.</p></div></span></div>\n<!-- /wp:kadence/infobox --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_bed4be-32\",\"columnGutter\":\"wider\",\"colLayout\":\"left-golden\",\"verticalAlignment\":\"middle\",\"inheritMaxWidth\":true,\"padding\":[10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5ca133-0d\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5ca133-0d inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p>I plan to challenge myself by trying new workouts and increasing the intensity and duration of my current routine. Whether it’s running, weightlifting, yoga, or dance, I want to make sure I am pushing myself to get the most out of my workouts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Trying new workouts is not only exciting and fun but can also help prevent boredom and keep me motivated. Whether it’s a new class at the gym or a workout video on YouTube, I am always on the lookout for new and challenging exercises to add to my routine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In the long term, I have set my sights on running a 10K race and improving my blood pressure. Running has always been a goal of mine, and I believe that with consistent training and perseverance, I can achieve this milestone.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, I understand the importance of self-care and stress management in achieving my goals. I plan to make time for activities that bring me joy, whether it’s reading a book, taking a bubble bath, or practicing mindfulness. By prioritizing my mental and emotional well-being, I know I will be better equipped to tackle any obstacles that come my way on my journey toward a healthier lifestyle.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"_1cb5cf-ce\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center 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{\"uniqueID\":\"_34f4e8-15\",\"icon\":\"ic_quoteSerifLeft\",\"size\":80,\"color\":\"palette5\",\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"\",\"\"]} -->\n<div class=\"kt-svg-style-default kt-svg-icon-wrap kt-svg-item-_34f4e8-15\"><span data-name=\"ic_quoteSerifLeft\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"_c4c02e-a4\",\"color\":\"palette5\",\"fontWeight\":\"500\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\"} -->\n<h2 class=\"kt-adv-heading_c4c02e-a4 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading_c4c02e-a4\"><meta charset=\"utf-8\">No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful.</h2>\n<!-- 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rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column_71c873-25 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_c517f8-3f\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_c517f8-3f inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_17acd2-c7\",\"margin\":[-55,\"\",\"\",-52],\"markSize\":[20,\"\",\"\"],\"markFontWeight\":\"bold\",\"markColor\":\"palette9\",\"markBG\":\"#4caf50\",\"markPadding\":[5,8,5,8],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"markTextTransform\":\"uppercase\",\"htmlTag\":\"span\",\"className\":\"our-pick-arrow\"} -->\n<span class=\"kt-adv-heading_17acd2-c7 our-pick-arrow wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17acd2-c7\"><mark class=\"kt-highlight\">Dash Diet</mark></span>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7dcd7f-ae\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7dcd7f-ae inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:heading -->\n<h2>Making the Switch to the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I have developed a strong interest in the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is designed to help lower blood pressure and improve overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while also limiting sodium, saturated fats, and added sugars. One of the reasons I am drawn to the DASH diet is because it emphasizes whole, nutrient-dense foods that are beneficial for overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By focusing on eating a variety of colorful fruits and vegetables, whole grains, and lean proteins, I can ensure that I am getting all the nutrients my body needs to function at its best.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6a5b6d-b8\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7390ea-72\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7390ea-72 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_b760cb-7a\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_b760cb-7a wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading_b760cb-7a\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_2a6b7c-99\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_2a6b7c-99 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading_2a6b7c-99\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"_ca1839-de\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_ca1839-de inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"_04d39f-06\",\"postID\":\"8\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First Name\",\"default\":\"\",\"description\":\"\",\"rows\":4,\"options\":[{\"value\":\"\",\"label\":\"\"}],\"multiSelect\":false,\"inline\":false,\"showLink\":false,\"min\":\"\",\"max\":\"\",\"type\":\"text\",\"required\":false,\"width\":[\"50\",\"\",\"\"],\"auto\":\"\",\"errorMessage\":\"\",\"requiredMessage\":\"\",\"slug\":\"\",\"ariaLabel\":\"\"},{\"label\":\"Last Name\",\"showLabel\":false,\"placeholder\":\"Last Name\",\"default\":\"\",\"description\":\"\",\"rows\":4,\"options\":[{\"value\":\"\",\"label\":\"\"}],\"multiSelect\":false,\"inline\":false,\"showLink\":false,\"min\":\"\",\"max\":\"\",\"type\":\"text\",\"required\":false,\"width\":[\"50\",\"\",\"\"],\"auto\":\"\",\"errorMessage\":\"\",\"requiredMessage\":\"\",\"slug\":\"\",\"ariaLabel\":\"\"},{\"label\":\"Email\",\"showLabel\":false,\"placeholder\":\"Email Address\",\"default\":\"\",\"description\":\"\",\"rows\":4,\"options\":[{\"value\":\"\",\"label\":\"\"}],\"multiSelect\":false,\"inline\":false,\"showLink\":false,\"min\":\"\",\"max\":\"\",\"type\":\"email\",\"required\":true,\"width\":[\"100\",\"\",\"\"],\"auto\":\"\",\"errorMessage\":\"\",\"requiredMessage\":\"\",\"slug\":\"\",\"ariaLabel\":\"\"},{\"label\":\"Your Requirements\",\"showLabel\":false,\"placeholder\":\"Your 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center\"],\"backgroundType\":\"solid\",\"backgroundActiveType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowActive\":[false,\"#000000\",0.4,2,2,3,0,false],\"fontSize\":[17,\"\",\"\"],\"fontSizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"px\",\"rowGap\":\"\",\"rowGapType\":\"px\",\"gutter\":\"\",\"gutterType\":\"px\",\"tabletRowGap\":\"\",\"mobileRowGap\":\"\",\"tabletGutter\":\"\",\"mobileGutter\":\"\"}],\"submit\":[{\"label\":\"Send\",\"width\":[\"100\",\"\",\"\"],\"size\":\"custom\",\"widthType\":\"full\",\"fixedWidth\":[\"\",\"\",\"\"],\"align\":[\"\",\"\",\"\"],\"deskPadding\":[8,20,8,30],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"color\":\"var(\\u002d\\u002dpaletteColor8, #ffffff)\",\"background\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":4,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorHover\":\"\",\"backgroundHover\":\"\",\"borderHover\":\"\",\"backgroundHoverOpacity\":1,\"borderHoverOpacity\":1,\"icon\":\"\",\"iconSide\":\"right\",\"iconHover\":false,\"cssClass\":\"\",\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientHover\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"btnStyle\":\"basic\",\"btnSize\":\"standard\",\"backgroundType\":\"solid\",\"backgroundHoverType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowHover\":[false,\"#000000\",0.4,2,2,3,0,false]}]} -->\n<div class=\"wp-block-kadence-form kadence-form-_04d39f-06 kb-form-wrap\"><form class=\"kb-form\" action=\"\" method=\"post\"><div class=\"kadence-blocks-form-field kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_0\" id=\"kb_field__04d39f-06_0\" data-label=\"First Name\" type=\"text\" placeholder=\"First Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-0\"/></div><div class=\"kadence-blocks-form-field kb-form-field-1 kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_1\" id=\"kb_field__04d39f-06_1\" data-label=\"Last Name\" type=\"text\" placeholder=\"Last Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-1\"/></div><div class=\"kadence-blocks-form-field kb-form-field-2 kb-field-desk-width-100 kb-input-size-standard\"><input name=\"kb_field_2\" id=\"kb_field__04d39f-06_2\" data-label=\"Email\" type=\"email\" placeholder=\"Email Address\" value=\"\" data-type=\"email\" class=\"kb-field kb-text-style-field kb-email-field kb-field-2\" data-required=\"yes\"/></div><div class=\"kadence-blocks-form-field kb-form-field-3 kb-field-desk-width-100 kb-input-size-standard\"><textarea name=\"kb_field_3\" id=\"kb_field__04d39f-06_3\" data-label=\"Your Requirements\" type=\"textarea\" placeholder=\"Your Requirements\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-3\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"_04d39f-06\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"8\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Send</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'About', '', 'inherit', 'closed', 'closed', '', '8-revision-v1', '', '', '2023-03-20 19:38:55', '2023-03-20 19:38:55', '', 8, 'https://recordhealth.org/?p=3693', 0, 'revision', '', 0);
INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(3701, 1, '2023-03-20 19:55:47', '2023-03-20 19:55:47', '<!-- wp:stackable/columns {\"uniqueId\":\"8f505ed\"} -->\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-8f505ed\" data-block-id=\"8f505ed\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-8f505ed-column\"><!-- wp:stackable/column {\"uniqueId\":\"55c3102\",\"columnWidth\":40,\"columnAdjacentCount\":2} -->\n<div class=\"wp-block-stackable-column stk-block-column stk-block-column--v3 stk-column stk-block-column--v2 stk-block stk-55c3102\" data-block-id=\"55c3102\"><style>@media screen and (min-width:768px){.stk-55c3102{flex:1 1 calc(40% - var(--stk-column-gap,0px) * 1 / 2 ) !important}}</style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-55c3102-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-55c3102-inner-blocks\"><!-- wp:heading -->\n<h2>Say Hi!</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"spacing\":{\"padding\":{\"top\":\"0\",\"right\":\"0\",\"bottom\":\"0\",\"left\":\"0\"}}}} -->\n<p style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0\">Let\'s be friends!  Reach out with any questions on and requests for articles on healthy recipes, exercise &amp; fitness and all the ways to keep your mind, body and soul balanced and healthy.</p>\n<!-- /wp:paragraph --></div></div></div>\n<!-- /wp:stackable/column -->\n\n<!-- wp:stackable/column {\"uniqueId\":\"4e2414e\",\"hasBackground\":true,\"blockBackgroundColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"blockPadding\":{\"top\":20,\"right\":20,\"bottom\":20,\"left\":20},\"containerBackgroundColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"columnWidth\":60,\"columnAdjacentCount\":2,\"columnSpacing\":{\"top\":\"\",\"right\":\"\",\"bottom\":\"\",\"left\":\"\"}} -->\n<div class=\"wp-block-stackable-column stk-block-column stk-block-column--v3 stk-column stk-block-column--v2 stk-block stk-4e2414e stk-block-background\" data-block-id=\"4e2414e\"><style>.stk-4e2414e{background-color:var(--paletteColor6,#e1ebe7) !important;padding-top:20px !important;padding-right:20px !important;padding-bottom:20px !important;padding-left:20px !important}.stk-4e2414e:before{background-color:var(--paletteColor6,#e1ebe7) !important}@media screen and (min-width:768px){.stk-4e2414e{flex:1 1 calc(60% - var(--stk-column-gap,0px) * 1 / 2 ) !important}}</style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-4e2414e-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-4e2414e-inner-blocks\"><!-- wp:kadence/form {\"uniqueID\":\"_21feb6-64\",\"postID\":\"3456\",\"style\":[{\"showRequired\":true,\"size\":\"small\",\"deskPadding\":[\"\",\"\",\"\",\"\"],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"color\":\"\",\"requiredColor\":\"\",\"background\":\"\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":\"\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorActive\":\"\",\"backgroundActive\":\"\",\"borderActive\":\"\",\"backgroundActiveOpacity\":1,\"borderActiveOpacity\":1,\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientActive\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"backgroundType\":\"solid\",\"backgroundActiveType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowActive\":[false,\"#000000\",0.4,2,2,3,0,false],\"fontSize\":[\"sm\",\"\",\"\"],\"fontSizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"px\",\"rowGap\":\"\",\"rowGapType\":\"px\",\"gutter\":\"\",\"gutterType\":\"px\",\"tabletRowGap\":\"\",\"mobileRowGap\":\"\",\"tabletGutter\":\"\",\"mobileGutter\":\"\"}],\"labelFont\":[{\"color\":\"\",\"size\":[\"\",\"\",\"\"],\"sizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"px\",\"letterSpacing\":\"\",\"textTransform\":\"\",\"family\":\"\",\"google\":\"\",\"style\":\"\",\"weight\":\"\",\"variant\":\"\",\"subset\":\"\",\"loadGoogle\":true,\"padding\":[\"\",\"\",\"\",\"\"],\"margin\":[\"\",\"\",\"\",\"\"]}],\"submit\":[{\"label\":\"\",\"width\":[\"100\",\"\",\"\"],\"size\":\"small\",\"widthType\":\"auto\",\"fixedWidth\":[\"\",\"\",\"\"],\"align\":[\"\",\"\",\"\"],\"deskPadding\":[\"\",\"\",\"\",\"\"],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"color\":\"var(\\u002d\\u002dpaletteColor8, #ffffff)\",\"background\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":\"\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorHover\":\"\",\"backgroundHover\":\"\",\"borderHover\":\"\",\"backgroundHoverOpacity\":1,\"borderHoverOpacity\":1,\"icon\":\"\",\"iconSide\":\"right\",\"iconHover\":false,\"cssClass\":\"\",\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientHover\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"btnStyle\":\"basic\",\"btnSize\":\"standard\",\"backgroundType\":\"solid\",\"backgroundHoverType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowHover\":[false,\"#000000\",0.4,2,2,3,0,false]}],\"submitFont\":[{\"size\":[\"md\",\"\",\"\"],\"sizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"px\",\"letterSpacing\":\"\",\"textTransform\":\"\",\"family\":\"\",\"google\":\"\",\"style\":\"\",\"weight\":\"bold\",\"variant\":\"\",\"subset\":\"\",\"loadGoogle\":true}]} -->\n<div class=\"wp-block-kadence-form kadence-form-_21feb6-64 kb-form-wrap\"><form class=\"kb-form\" action=\"\" method=\"post\"><div class=\"kadence-blocks-form-field kb-field-desk-width-100 kb-input-size-small\"><label for=\"kb_field__21feb6-64_0\">Name</label><input name=\"kb_field_0\" id=\"kb_field__21feb6-64_0\" data-label=\"Name\" type=\"text\" placeholder=\"\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-0\"/></div><div class=\"kadence-blocks-form-field kb-form-field-1 kb-field-desk-width-100 kb-input-size-small\"><label for=\"kb_field__21feb6-64_1\">Email<span class=\"required\">*</span></label><input name=\"kb_field_1\" id=\"kb_field__21feb6-64_1\" data-label=\"Email\" type=\"email\" placeholder=\"\" value=\"\" data-type=\"email\" class=\"kb-field kb-text-style-field kb-email-field kb-field-1\" data-required=\"yes\"/></div><div class=\"kadence-blocks-form-field kb-form-field-2 kb-field-desk-width-100 kb-input-size-small\"><label for=\"kb_field__21feb6-64_2\">Message<span class=\"required\">*</span></label><textarea name=\"kb_field_2\" id=\"kb_field__21feb6-64_2\" data-label=\"Message\" type=\"textarea\" placeholder=\"\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-2\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"_21feb6-64\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"3456\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-small kb-button-width-auto\">Submit</button></div></form></div>\n<!-- /wp:kadence/form --></div></div></div>\n<!-- /wp:stackable/column --></div></div>\n<!-- /wp:stackable/columns -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->', 'Contact', '', 'inherit', 'closed', 'closed', '', '3456-revision-v1', '', '', '2023-03-20 19:55:47', '2023-03-20 19:55:47', '', 3456, 'https://recordhealth.org/?p=3701', 0, 'revision', '', 0),
(3702, 1, '2023-03-20 19:56:02', '2023-03-20 19:56:02', '<!-- wp:stackable/columns {\"uniqueId\":\"8f505ed\"} -->\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-8f505ed\" data-block-id=\"8f505ed\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-8f505ed-column\"><!-- wp:stackable/column {\"uniqueId\":\"55c3102\",\"columnWidth\":40,\"columnAdjacentCount\":2} -->\n<div class=\"wp-block-stackable-column stk-block-column stk-block-column--v3 stk-column stk-block-column--v2 stk-block stk-55c3102\" data-block-id=\"55c3102\"><style>@media screen and (min-width:768px){.stk-55c3102{flex:1 1 calc(40% - var(--stk-column-gap,0px) * 1 / 2 ) !important}}</style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-55c3102-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-55c3102-inner-blocks\"><!-- wp:heading -->\n<h2>Say Hi!</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"spacing\":{\"padding\":{\"top\":\"0\",\"right\":\"0\",\"bottom\":\"0\",\"left\":\"0\"}}}} -->\n<p style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0\">Let\'s be friends!  Reach out with any questions on and requests for articles on healthy recipes, exercise &amp; fitness and all the ways to keep your mind, body and soul balanced and healthy.</p>\n<!-- /wp:paragraph --></div></div></div>\n<!-- /wp:stackable/column -->\n\n<!-- wp:stackable/column {\"uniqueId\":\"4e2414e\",\"hasBackground\":true,\"blockBackgroundColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"blockPadding\":{\"top\":20,\"right\":20,\"bottom\":20,\"left\":20},\"containerBackgroundColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"columnWidth\":60,\"columnAdjacentCount\":2,\"columnSpacing\":{\"top\":\"\",\"right\":\"\",\"bottom\":\"\",\"left\":\"\"}} -->\n<div class=\"wp-block-stackable-column stk-block-column stk-block-column--v3 stk-column stk-block-column--v2 stk-block stk-4e2414e stk-block-background\" data-block-id=\"4e2414e\"><style>.stk-4e2414e{background-color:var(--paletteColor6,#e1ebe7) !important;padding-top:20px !important;padding-right:20px !important;padding-bottom:20px !important;padding-left:20px !important}.stk-4e2414e:before{background-color:var(--paletteColor6,#e1ebe7) !important}@media screen and (min-width:768px){.stk-4e2414e{flex:1 1 calc(60% - var(--stk-column-gap,0px) * 1 / 2 ) !important}}</style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-4e2414e-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-4e2414e-inner-blocks\"><!-- wp:kadence/form {\"uniqueID\":\"_21feb6-64\",\"postID\":\"3456\",\"style\":[{\"showRequired\":true,\"size\":\"small\",\"deskPadding\":[\"\",\"\",\"\",\"\"],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"color\":\"\",\"requiredColor\":\"\",\"background\":\"\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":\"\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorActive\":\"\",\"backgroundActive\":\"\",\"borderActive\":\"\",\"backgroundActiveOpacity\":1,\"borderActiveOpacity\":1,\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientActive\":[\"#777777\",1,0,100,\"linear\",180,\"center 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type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-small kb-button-width-auto\">Submit</button></div></form></div>\n<!-- /wp:kadence/form --></div></div></div>\n<!-- /wp:stackable/column --></div></div>\n<!-- /wp:stackable/columns -->\n\n<!-- wp:spacer {\"height\":\"275px\"} -->\n<div style=\"height:275px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->', 'Contact', '', 'inherit', 'closed', 'closed', '', '3456-revision-v1', '', '', '2023-03-20 19:56:02', '2023-03-20 19:56:02', '', 3456, 'https://recordhealth.org/?p=3702', 0, 'revision', '', 0),
(3703, 1, '2023-03-20 19:56:14', '2023-03-20 19:56:14', '<!-- wp:stackable/columns {\"uniqueId\":\"8f505ed\"} -->\n<div class=\"wp-block-stackable-columns stk-block-columns stk-block stk-8f505ed\" data-block-id=\"8f505ed\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-content-align stk-8f505ed-column\"><!-- wp:stackable/column {\"uniqueId\":\"55c3102\",\"columnWidth\":40,\"columnAdjacentCount\":2} -->\n<div class=\"wp-block-stackable-column stk-block-column stk-block-column--v3 stk-column stk-block-column--v2 stk-block stk-55c3102\" data-block-id=\"55c3102\"><style>@media screen and (min-width:768px){.stk-55c3102{flex:1 1 calc(40% - var(--stk-column-gap,0px) * 1 / 2 ) !important}}</style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-55c3102-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-55c3102-inner-blocks\"><!-- wp:heading -->\n<h2>Say Hi!</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph {\"style\":{\"spacing\":{\"padding\":{\"top\":\"0\",\"right\":\"0\",\"bottom\":\"0\",\"left\":\"0\"}}}} -->\n<p style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0\">Let\'s be friends!  Reach out with any questions on and requests for articles on healthy recipes, exercise &amp; fitness and all the ways to keep your mind, body and soul balanced and healthy.</p>\n<!-- /wp:paragraph --></div></div></div>\n<!-- /wp:stackable/column -->\n\n<!-- wp:stackable/column {\"uniqueId\":\"4e2414e\",\"hasBackground\":true,\"blockBackgroundColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"blockPadding\":{\"top\":20,\"right\":20,\"bottom\":20,\"left\":20},\"containerBackgroundColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"columnWidth\":60,\"columnAdjacentCount\":2,\"columnSpacing\":{\"top\":\"\",\"right\":\"\",\"bottom\":\"\",\"left\":\"\"}} -->\n<div class=\"wp-block-stackable-column stk-block-column stk-block-column--v3 stk-column stk-block-column--v2 stk-block stk-4e2414e stk-block-background\" data-block-id=\"4e2414e\"><style>.stk-4e2414e{background-color:var(--paletteColor6,#e1ebe7) !important;padding-top:20px !important;padding-right:20px 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type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-small kb-button-width-auto\">Submit</button></div></form></div>\n<!-- /wp:kadence/form --></div></div></div>\n<!-- /wp:stackable/column --></div></div>\n<!-- /wp:stackable/columns -->\n\n<!-- wp:spacer {\"height\":\"200px\"} -->\n<div style=\"height:200px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->', 'Contact', '', 'inherit', 'closed', 'closed', '', '3456-revision-v1', '', '', '2023-03-20 19:56:14', '2023-03-20 19:56:14', '', 3456, 'https://recordhealth.org/?p=3703', 0, 'revision', '', 0),
(3706, 1, '2023-03-20 20:13:51', '2023-03-20 20:13:51', '<!-- wp:paragraph -->\n<p>Hey moms! Are you looking for yummy snacks to keep your family healthy and happy? The DASH diet may be just what you need. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s an easy-to-follow eating plan that is based on research from the National Institutes of Health, which shows it can reduce high blood pressure, lower cholesterol levels, and help with weight management. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In this article, I\'m sharing my top picks for best dash diet snacks that are sure to satisfy everyone in your house while helping them stay on track.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When feeding our families, we all want something tasty and nutritious but don’t have time to prepare complex meals every day. Fortunately, there are plenty of delicious snack options that also help us meet the guidelines of the DASH diet. From crunchy veggie chips to protein bars filled with nuts and seeds, read on to find out the healthiest choices when it comes to snack time!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>At its core, the DASH diet is all about fresh foods packed with nutrients - so let\'s get snacking! Not only will these treats give you energy throughout the day and energize your kids during long school days, but they\'ll also provide essential vitamins and minerals—all without sacrificing flavor or convenience. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><em>Read on for some delicious ideas that make sticking with a healthy lifestyle more accessible than ever!</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Overview Of The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Imagine a world where health is at the forefront of our priorities, and we make decisions with not only ourselves in mind but those around us too. This kind of world can be created by following the DASH Diet - Dietary Approaches to Stop Hypertension. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH Diet focuses on healthy eating patterns that are rich in whole grains, fruits, vegetables, and low-fat dairy products while limiting sodium intake and saturated fat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Benefits Of Snacking On The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Snacking on the DASH Diet is a great way to get in those essential nutrients and energy throughout your day. There are lots of benefits to snacking on the DASH Diet, so let\'s take a look at some of them!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Choosing healthy snacks that follow the guidelines for this diet can help you stick to your dietary choices and maintain sodium levels.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Having these readily available whenever hunger strikes make you more likely to make healthier decisions rather than reaching for something quick from the vending machine or convenience store. Eating regularly also ensures that you won\'t be tempted by fattier items when you become overly hungry later in the day.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Another benefit to snacking on the DASH Diet is that it encourages portion control. Since most snacks come in smaller servings already proportioned out, there\'s no need to worry about over-indulging!&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This helps with overall weight management as well as preventing blood sugar spikes or dips between meals. Additionally, if you find yourself running low on time during meal preparation, prepping some grab-and-go snacks ahead of time will save you from relying too heavily on processed foods or takeout options.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The key takeaway here is that snacking can actually be beneficial if done correctly – remember to choose nutritious foods like fruits, vegetables, nuts &amp; seeds, whole grains, dairy products, etc., while limiting unhealthy alternatives such as chips or candy bars.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With mindful snack choices according to the DASH Diet principles, you\'ll set yourself up for success when it comes to achieving better health and wellness goals!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Recommended Snack Options</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Let\'s take a journey, shall we? A journey to find the best snacks for your Dash diet. It can be overwhelming trying to figure out what is healthy and low-sodium while still being tasty. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But don\'t worry - I\'m here to guide you through this!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Trail mix is not just for outdoor adventures</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>First up on our list of recommended snack options are some delicious trail mixes. Make your own by combining nuts, seeds, dried fruits such as raisins or cranberries, and perhaps even some dark chocolate chips. This will give you an energy boost that won’t leave you feeling sluggish later. Just make sure not to add too much salt!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Veggies should be your new best friend</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>You should also try adding more vegetables to your daily routine. Veggies like cucumbers, carrots, and celery sticks are great grab-and-go snacks that are full of vitamins and minerals that help keep your body running smoothly. If you want to kick it up a notch, dip them in hummus or guacamole for added flavor with fewer calories than other dips.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Healthier sweet treats are still delicious&nbsp;</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Finally, if you\'re looking for something sweet without overloading with sugar, why not whip up a batch of homemade oatmeal cookies? These treats have the perfect balance of sweetness and fiber to keep your taste buds happy without sacrificing nutrition.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Plus, they\'re so easy to make - no baking required! You can use whole wheat flour instead of white flour, which adds extra nutrients and helps reduce cholesterol levels. So there you go – three snack ideas that fit perfectly into any Dash diet plan!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Protein Sources For Snacks</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Moms, we all know that a balanced diet is vital for our families. And one of the most critical components of any meal is protein! High-protein snacks are an excellent way to keep your family\'s energy levels up and provide them with healthy nutrition between meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here are some ideas for delicious, protein-rich snacks:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Greek yogurt topped with fresh fruit or nuts</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Hard-boiled eggs seasoned with spices and herbs</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Celery sticks filled with nut butter or cream cheese</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Protein smoothies made from almond milk, frozen berries, and hemp seeds</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>It can be difficult to get creative when it comes to packing high-protein snacks throughout the day. But luckily, there are tons of recipes online and on social media that offer fun ways to put together tasty and nutritious snacks that everyone will love.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You could even try making snack bars like granola bars at home using oats, dried fruits, flaxseeds, chia seeds, walnuts - anything you fancy! If you\'re feeling adventurous, why not make veggie chips by slicing thin slices of sweet potato or zucchini and then baking them until they’re crunchy?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The possibilities for creating flavorful and protein-packed snacks are endless – so don\'t be afraid to get creative! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With just a few simple ingredients, you can whip up something special that both kids and adults will enjoy. Serve these snacks as part of breakfast or lunch boxes during the weekdays; have them ready as afterschool treats; or pack them along for picnics or hikes over the weekend - whatever works best for your family!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Protein-filled snacks can help fuel busy minds and bodies throughout the day while providing incredible nutritional benefits. So don\'t hesitate to add more protein to your loved ones\' diets with these easy yet yummy snack ideas!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Healthy Fat Sources For Snacks</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>As we transition from the previous section about protein sources for snacks, let\'s explore some healthy fat sources that are perfect for adding to your snacks!&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>After all, fats provide us with a lot of essential nutrients such as omega-3 fatty acids and vitamins A, D &amp; E. With this in mind, here are my top 3 picks when it comes to healthy fat sources for snacking on the Dash Diet:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:table -->\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Healthy Fat Sources</td><td>Snack Options</td><td>Benefits</td></tr><tr><td>Avocados</td><td>Guacamole</td><td>Rich in antioxidants &amp; fiber</td></tr><tr><td>Nuts</td><td>Trail Mixes</td><td>High in unsaturated fats &amp; B vitamins</td></tr><tr><td>Seeds</td><td>Granola Bars</td><td>Excellent source of Omega-3 fatty acids &amp; minerals</td></tr></tbody></table></figure>\n<!-- /wp:table -->\n\n<!-- wp:paragraph -->\n<p>As a mommy blogger who loves serving others through her writing, I always look for snack options that make me feel good while providing my family with nourishing ingredients. These three tasty and nutritious choices definitely do just that!&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Avocados are incredibly rich in antioxidants that help keep our immune system strong and are great additions to salads or guacamole.&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Nuts like walnuts or almonds can be used in trail mixes or granola bars, and they\'re an excellent source of unsaturated fats, plus vitamin B6 and folate.&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Seeds offer valuable minerals like zinc and magnesium plus Omega-3 fatty acids - think chia seed pudding or pumpkin seed butter sandwiches!</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>When it comes to following the Dash Diet, these healthy fat sources could quickly become part of your everyday routine.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Whether you choose avocados, nuts or seeds - each one is packed full of beneficial properties that will lead you toward better health overall. So why not try something new today? Your body will thank you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Carbohydrates And Fruits For Snacks</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet recommends including carbohydrates in our diets, and that\'s why I love using fruits as snacks!&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Fruits are naturally high in carbohydrate-rich energy and contain low glycemic sugars, which means they don\'t cause spikes or drops in your blood sugar levels. Plus, they\'re full of delicious minerals like calcium, magnesium, and iron.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When snacking on fruit, it\'s important to practice portion control since most fruits have quite a bit of natural sugar - so start by eating one piece of fruit at a time. Tr pairing fresh fruit with other healthy options such as plain yogurt or nuts for added protein and fiber.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>And if you want something sweet without all the extra calories, try freezing grapes overnight, then enjoy them as an icy treat later!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Snacking on fruits is a great way to satisfy hunger while sticking to your DASH diet goals. Not only do they provide long-lasting energy throughout the day but their nutrient content helps keep us feeling satisfied until mealtime. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So grab some fresh produce next time you need a snack; it\'ll be sure to please both parents and kids alike!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>How To Incorporate Snacks Into The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It\'s like a game of chess. You have to plan your moves carefully and strategically to win. The same is true when it comes to incorporating snacks into the DASH diet. Snacking can be beneficial for those on the DASH Diet, but it needs to be done correctly to reap the full benefits. As a mommy blogger, I\'m here to help you with that!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The key is moderation and planning ahead. If you know what healthy snacks you will eat throughout the day, then you are less likely to give in to unhealthy cravings or succumb to eating junk food instead.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Having healthy snacks available at all times, such as fruits and vegetables, nuts and seeds, whole grain crackers or popcorn - will provide much-needed nutrition during snack times while keeping hunger levels low between meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By taking small steps towards better snacking habits on the dash diet, you\'ll begin seeing positive changes over time, which will encourage further motivation along your journey.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Eating nutrient-rich foods as part of balanced meals and snacks can help promote healthy eating practices while maximizing any potential benefit from consuming them within the framework of an overall healthy lifestyle. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So don\'t forget: add a good variety of wholesome snacks into your daily routine today!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Frequently Asked Questions</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So why wait? Start experimenting with new recipes today and see just how easy it is to incorporate healthier meal options into your everyday life while meeting all those necessary nutritional requirements!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>What Are Some Healthy Snacks To Eat On The Go?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>When it comes to snack time on the DASH diet, there are lots of great choices. You\'ll want to ensure that whatever you choose is low in saturated fat, added sugar, sodium, and cholesterol. Here are three yummy ideas:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Hard-boiled eggs - protein-packed and full of vitamins A and B12</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Apples or pears with natural nut butter - fiber-filled fruit paired with heart-healthy fats from the nut butter</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Cheese cubes with whole grain crackers - calcium-rich cheese plus complex carbohydrates from the crackers make these a perfect combination!</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>No matter what type of dash diet snacks you\'re after, having something conveniently located when hunger strikes will save you time and help prevent you from going off track.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>How Do I Make Sure I\'m Getting Enough Protein While Snacking On The Dash Diet?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you\'re looking for snack ideas that will help keep your energy levels up throughout the day, try out some high-protein foods. Think nuts, seeds, or yogurt – all straightforward snacks that don\'t require any preparation other than grabbing a handful from the pantry! You\'ll also want to look for whole-grain options like crackers and bread which provide more fiber and vitamins in addition to protein. This way, you won\'t just get an energizing boost but some essential nutrients as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>How Can I Incorporate Snacks Into My Daily Meal Plan?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Here are some tips for adding delicious, nutritious snack options to your meal plan:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Choose high-protein recipes like vegan trail mix or roasted chickpeas</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Opt for fresh fruits such as apples, oranges, or berries</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Pre-prepare meals in advance, so you have easy access when hunger strikes</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Buy ready-made healthy snacks like nuts, seeds, and nut butter</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>As a mom managing the busy lives of my family, I know how important it is to ensure we\'re getting enough nutrition. The DASH diet can help us all eat healthier and maintain our weight goals with its focus on reducing sodium intake, increasing fruits and vegetables, eating whole grains and foods rich in potassium, calcium and magnesium.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you’re trying to stick to the DASH diet, snacks are an essential part of your meal plan for days when time is tight or you need something quick before heading out the door. Healthy options like nuts, seeds, hummus and veggies, hard-boiled eggs, or Greek yogurt will give you energy without sacrificing flavor. Plus, it\'s easy to incorporate these into your daily meal plan - just add them as mini-meals between breakfast, lunch, and dinner!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>My kids love snacking on mixed nuts while they do their homework. Not only does it keep them fueled until dinner but also satisfies their cravings for salty snacks that still fit within the dietary restrictions of the DASH Diet. With healthy snacks at hand, everyone in my family can stay strong and full throughout the day!</p>\n<!-- /wp:paragraph -->', 'Best Dash Diet Snacks to Keep You Going', '', 'inherit', 'closed', 'closed', '', '3253-revision-v1', '', '', '2023-03-20 20:13:51', '2023-03-20 20:13:51', '', 3253, 'https://recordhealth.org/?p=3706', 0, 'revision', '', 0);
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(3713, 1, '2023-03-20 22:16:56', '2023-03-20 22:16:56', '<!-- wp:paragraph -->\n<p>Yoga has grown in popularity in recent years as a result of its physical and mental health advantages. Despite its rising popularity, many individuals find yoga difficult, and newcomers are often frightened by the practice. In this blog article, we will look at why yoga might be difficult, as well as provide advice and insights to assist novices overcome the hurdles and experience the numerous advantages of it.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Yoga Physical Demands</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Yoga may be difficult since it demands physical strength, flexibility, and balance. The physical demands of it vary depending on the style, but most varieties contain postures (or asanas) that challenge you to engage your muscles in novel and hard ways. The following are some of the most prevalent physical problems in yoga:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Balance:</strong> Several yoga poses need you to balance on one leg or arm, which may be difficult as first.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Flexibility:</strong> Its poses sometimes involve a range of motion that may be unfamiliar to you. This is particularly difficult if you have tight muscles or poor flexibility.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Strength:</strong> Its poses encourage you to engage your muscles in novel and challenging ways, which might be problematic if you aren\'t accustomed to it.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Yoga Mental Demands</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Yoga, in addition to the physical challenges, may be psychologically taxing. Its demands you to be present in the moment and concentrate on your breath and body. Many individuals find this difficult, particularly if they are accustomed to being distracted or have a busy mind.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The following are some of the most prevalent mental problems in it:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Mindfulness:</strong> It asks you to be present in the moment, which might be difficult if you\'re accustomed to being distracted or if your mind is racing.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Concentration:</strong> Many of its poses need you to maintain a stance for many breaths, which may be difficult if you aren\'t accustomed to concentrating your attention for long periods of time.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Patience:</strong> Since improvement may be gradual and incremental, yoga takes patience and perseverance. If you\'re accustomed to speedy results, this might be difficult.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Beginners\' Challenges</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Its\'s obstacles might be intimidating for newcomers. It\'s natural to feel disheartened or scared while practicing in a group lesson. There are, however, ways you may use to overcome these obstacles and experience the advantages of it.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here are some pointers for newcomers:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Begin with a beginner\'s class:</strong> Several yoga studios include classes geared exclusively for beginners. These courses are often slower-paced and more focused on the fundamentals of it, making them an excellent place to begin.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Establish reasonable expectations:</strong> It\'s critical to be realistic about your practice\'s potential. Expect to take some time to learn advanced poses, and be patient with yourself as you grow.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Listen to your body:</strong> It\'s important to listen to your body and avoid overworking yourself. Back off or alter the stance if it seems unpleasant or painful.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Get assistance:</strong> If you\'re having trouble with a posture, don\'t be hesitant to approach your instructor for assistance. They may propose tweaks or adjustments to assist you in securely entering the position.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:image {\"align\":\"center\",\"id\":3600} -->\n<figure class=\"wp-block-image aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Yoga-hard-2-1024x576.png\" alt=\"Yoga hard\" class=\"wp-image-3600\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>The Practice Role</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Consistent practice is one of the most significant aspects in conquering the problems of it. Frequent practice may help you gain more strength, flexibility, and mental concentration, as well as a better knowledge of the discipline. Some suggestions for developing a sustainable practice include:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Establish a regular schedule:</strong> Strive to do yoga at the same time every day or week. This may assist you in developing a routine and making it simpler to keep to your practice.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Begin small:</strong> If you\'re just getting started, strive to practice for a few minutes every day. You may progressively increase the amount of time you spend on your mat as your practice progresses.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Experiment:</strong> Don\'t be scared to try new yoga techniques or instructors. This may help you keep your practice new and exciting, as well as explore other parts of it.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Make use of props:</strong> Props like blocks, belts, and blankets may be quite useful in making postures more accessible. Don\'t be scared to use props into your practice.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Yoga Advantages</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Although yoga might be difficult, the rewards far outweigh the difficulties. It has been proved to promote physical, mental, and emotional health, as well as general well-being. Yoga has the following advantages:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Increased flexibility and strength:</strong> Frequent practice may help you enhance your flexibility and muscle and joint strength.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Stress and anxiety reduction:</strong> It has been demonstrated to lower tension and anxiety levels, as well as to foster emotions of peace and relaxation.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Increased attention and concentration:</strong> Doing it may help you focus and concentrate both on and off the mat.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Improved sleep:</strong> Yoga has been shown to increase sleep quality and encourage healthier sleep habits.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Improved self-awareness:</strong> It may help you become more in touch with your body and emotions, allowing you to have a better knowledge of yourself.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Finally, although yoga might be difficult, it is also very gratifying. Beginners may overcome the hurdles and enjoy the numerous advantages of yoga by recognizing the physical and mental demands of yoga and using tactics such as persistent practice and establishing reasonable expectations.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Don\'t be disheartened if you\'re new to yoga; with time and effort, you can establish a rewarding and engaging yoga practice that will benefit you both on and off the mat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Want to learn <a href=\"https://recordhealth.org/what-is-yoga-good-for-its-yoga-benefits/\" rel=\"bookmark\">What is Yoga Good For Discover the Top 5 Yoga Benefits</a></p>\n<!-- /wp:paragraph -->', 'Why is Yoga So Hard? Here\'s What You Need to Know', '', 'inherit', 'closed', 'closed', '', '3599-revision-v1', '', '', '2023-03-20 22:16:56', '2023-03-20 22:16:56', '', 3599, 'https://recordhealth.org/?p=3713', 0, 'revision', '', 0),
(3714, 1, '2023-03-20 22:17:16', '2023-03-20 22:17:16', '<!-- wp:paragraph -->\n<p>The Significance of Yoga in Today\'s World Yoga has grown in popularity in recent years, owing to the many yoga benefits it provides. Yoga has something to offer everyone, whether you want to improve your physical health, decrease stress, or boost your spiritual well-being.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yoga Definition Yoga is a traditional Indian practise that combines physical, mental, and spiritual disciplines to improve general health and well-being. It began about 5,000 years ago in India and has since spread around the globe.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yoga\'s Short History The Rig Veda, an ancient Indian literature, has the oldest documented evidence of Yoga. The practise of Yoga, on the other hand, truly took off during the Classical era, which spanned from 500 BCE to 800 CE. Many writings on Yoga were created during this time period, notably Patanjali\'s Yoga Sutras, which are still extensively studied today.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Increased Flexibility</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Flexibility explanation The capacity of your joints and muscles to move through their complete range of motion is referred to as flexibility. It is an essential part of physical fitness that may aid with injury prevention and overall performance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How Yoga Improves Flexibility Yoga is an excellent approach to increase flexibility since it requires you to hold different positions that stretch and strengthen your muscles. These positions are held for a long time, allowing your body to gradually release tension and build flexibility.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Yoga benefits of increased flexibility Better posture, decreased back discomfort, enhanced athletic performance, and expanded range of motion may all result from increased flexibility.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Stress Reduction</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Stress explanation Stress is a normal reaction to life\'s responsibilities. When stress becomes chronic, though, it may have a severe influence on both your mental and physical health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How Yoga Can Help You Reduce Stress Yoga is an excellent stress-reduction technique since it promotes relaxation and awareness. You may lessen worry and tension by concentrating on your breath and being present in the moment.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Yoga benefits of Stress Reduction Lowering stress has been shown to promote sleep, decrease anxiety and depression, and improve general mental and physical health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Improved Strength</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Strength explanation The capacity of your muscles to create force is referred to as strength. It is a crucial part of physical fitness that may assist you in carrying out everyday tasks with ease.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How Yoga Can Help You Gain Strength Yoga is an excellent approach to build strength since it requires you to utilise your muscles in a variety of stances. Holding these positions for a long amount of time allows you to progressively increase your strength and endurance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Yoga benefits of greater strength Improved strength may result in a variety of advantages, including better posture, a lower chance of injury, and greater overall physical performance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"align\":\"center\",\"id\":3597} -->\n<figure class=\"wp-block-image aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/yoga-benefits-1024x576.png\" alt=\"yoga benefits\" class=\"wp-image-3597\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Improved Breathing</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>An explanation of why breathing is important Breathing is a necessary biological process that supplies oxygen to your cells while also removing carbon dioxide. Many individuals, however, do not breathe properly, which may lead to a variety of health issues.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How Yoga Helps in Breathing Improvement Since it fosters deep, diaphragmatic breathing, yoga is an excellent technique to enhance breathing. You may increase the effectiveness of your respiratory system by concentrating on your breath and practising different breathing methods.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Yoga benefits of Better Breathing Less stress and anxiety, increased sports performance, and general physical wellness may all be attributed to better breathing.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Improved Mind-Body Connection</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A description of the mind-body link The link between your mental and physical health is referred to as the mind-body connection. When your mind and body are in sync, you are more likely to have excellent overall health and happiness.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How Yoga improves the mind-body link Since it promotes mindfulness and self-awareness, yoga is an excellent technique to strengthen the mind-body connection. Yoga may help you become more in touch with your body and better comprehend the connection between your ideas, emotions, and physical sensations.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Yoga benefits of a stronger mind-body relationship Improving the mind-body connection may result in a variety of advantages, including less stress and anxiety, increased general health and wellness, and a stronger feeling of inner peace and contentment.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Further Yoga Advantages</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Yoga advantages Yoga provides a variety of other advantages, including improved digestion. Increased immunological function, and lower inflammation, in addition to the benefits listed above.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It may also benefit certain demographics such as pregnant women, elderly folks. Persons suffering from chronic diseases such as arthritis or back pain. Yoga may assist these people increase their mobility, decrease discomfort, and improve their general quality of life.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yoga Practice Lastly, it\'s crucial to remember that the advantages of Yoga. Build up over time and may be enhanced with consistent practice. By committing to a regular Yoga practice, you may reap the full spectrum of Yoga\'s advantages.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Yoga is a strong discipline that provides several physical, mental, and spiritual yoga benefits. Whether you want to improve your flexibility, decrease stress, gain strength, improve your breathing, strengthen your mind-body connection. Experience any of the other advantages of Yoga, there\'s no doubting that this ancient practice can help you get there.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Some last remarks on the significance of Yoga In today\'s fast-paced, stressful world. Prioritizing self-care and taking actions to enhance our overall health and wellness is more vital than ever. Yoga is a simple but effective method to do this, and with so many yoga benefits to offer. It\'s no surprise that an increasing number of people are turning to this ancient practice for health and pleasure.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Invitation to Try Yoga If you\'ve never tried Yoga before, now is a great time to start. There are several tools available to help you get started. Whether you take a class at your local studio or practise at home with an online video. So, why delay? Try Yoga now to take the first step towards greater health and well-being.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Want to read <a href=\"https://recordhealth.org/warrior-diet-vs-omad-diet/\" rel=\"bookmark\">Warrior Diet vs OMAD Which Intermittent Fasting Diet Is Right for You</a></p>\n<!-- /wp:paragraph -->', 'What is Yoga Good For? Discover the Top 5 Yoga Benefits', '', 'inherit', 'closed', 'closed', '', '3595-revision-v1', '', '', '2023-03-20 22:17:16', '2023-03-20 22:17:16', '', 3595, 'https://recordhealth.org/?p=3714', 0, 'revision', '', 0),
(3715, 1, '2023-03-20 22:17:29', '2023-03-20 22:17:29', '<!-- wp:paragraph -->\n<p>Intermittent fasting has grown in favour in recent years as a means of losing weight, improving health, and extending one\'s life. It entails reducing calorie consumption for a certain length of time before returning to regular eating habits. The Warrior Diet and OMAD are two of the most popular kinds of intermittent fasting. In this blog article, we will look at the similarities and differences between these two diets and help you decide which one is best for you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Warrior Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Ori Hofmekler, a former member of the Israeli Defense Forces, developed the Warrior Diet. It is predicated on the assumption that following a day of hunting and gathering, people developed to eat one huge meal in the evening. The Warrior Diet entails eating less throughout the day and then eating a huge, nutrient-dense meal at night.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It operates as follows: The Warrior Diet allows for tiny quantities of fruits, vegetables, and protein to be consumed throughout the day. The main meal is eaten in the evening and should include fresh fruits and vegetables, a substantial amount of protein, and healthy fats.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Advantages and disadvantages: The Warrior Diet\'s proponents believe that it may result in weight reduction, improved digestion, more energy, and enhanced mental clarity. Some individuals, however, may find it difficult to keep to, particularly if they have a hectic schedule or are used to eating numerous meals every day. Also, since the main meal is eaten in the evening, some individuals may have problems sleeping or having intestinal issues.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Meal plan example:</h2>\n<!-- /wp:heading -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>For breakfast, eat a little portion of fruits and nuts.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Lunch: A small portion of fresh vegetables and a source of protein, such as a cooked egg or a handful of almonds.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Dinner: A big meal of fresh fruits and vegetables, a substantial amount of protein (such as chicken or fish), and healthy fats (such as olive oil or avocado).</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>OMAD OMAD, or One Meal</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A Day, is a kind of intermittent fasting in which participants eat all of their daily calories in a single meal. This meal may be had at any time of day as long as it is consumed within a one-hour span.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How it works: OMAD adherents fast for 23 hours each day and then eat all of their daily calories in one meal. This meal may be tailored to individual dietary requirements, but it should be nutritious and well-balanced.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Advantages and disadvantages:</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Proponents of OMAD suggest that it may help with weight reduction, mental clarity, energy, and digestion. Some individuals, however, may find it difficult to ingest all of their recommended calories in one meal, resulting in hunger sensations or difficulties sleeping. Moreover, since they are taking all of their calories in one meal, it is critical that the meal be nutrient-dense and have all of the required vitamins and minerals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One substantial, nutrient-dense supper with protein (such as chicken or fish), healthy fats (such as avocado or olive oil), and fresh fruits and vegetables.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"align\":\"center\",\"id\":3593} -->\n<figure class=\"wp-block-image aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Warrior-Diet-vs-OMAD-3-1024x576.png\" alt=\"Warrior Diet vs OMAD\" class=\"wp-image-3593\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Differences between the Warrior Diet and the OMAD :</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The Warrior Diet entails eating little quantities of food throughout the day and then ingesting all daily calories in one meal within a one-hour window, while the OMAD entails consuming all daily calories in one meal inside a one-hour window. Warrior Diet emphasizes fresh fruits and vegetables, protein, and healthy fats. But the OMAD allows for greater variety in the foods ingested. The Warrior Diet may assist regulate metabolism by enabling the body to burn stored fat for energy throughout the day, while the OMAD might cause a drop in metabolic rate due to the longer fasting phase. Warrior Diet may enhance mental clarity and digestion, whilst OMAD can improve energy and weight reduction.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Parallels between the Warrior Diet and the OMAD Caloric restriction:</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Both diets require calorie restriction, which may result in weight reduction. These diets have been found to reduce inflammation, improve blood sugar regulation, and lower the risk of chronic illnesses. Possible risks: If not properly planned, both diets may lead to nutritional deficits and may not be suitable for everyone.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Selecting the Appropriate Intermittent Fasting</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Diet for You Assess your daily schedule and if the Warrior Diet or the OMAD would be more feasible for you. Evaluate any underlying health concerns, medicines, or dietary requirements that may effect your ability to follow the diets. Personal preferences: Think about your nutritional choices and which diet best matches your food tastes. Check with your doctor to see whether intermittent fasting is right for you. Which diet would be the greatest match for your requirements.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Warrior Diet or OMAD Success</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Prepare and prepare your meals ahead of time to ensure that you are eating nutrient-dense foods. Drinking enough of water throughout the day can help you keep hydrated and prevent hunger pains. Integrate exercise into your everyday routine to boost your overall health and energy levels. Track your success by measuring your weight loss. Energy levels, and general health to confirm that the diet is working for you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Both the Warrior Diet and the OMAD are successful types of intermittent fasting. It may result in weight reduction, better health, and longer life. Yet, each diet has its own set of advantages and disadvantages,. It is important to consider individual requirements and preferences when deciding which one to follow. You may select which intermittent fasting diet is best for you by taking into account lifestyle variables. Health concerns, personal preferences, and speaking with a healthcare expert. Both the Warrior Diet and the OMAD may be effective approaches to meet your health. Weight reduction objectives with adequate planning, preparation, and monitoring.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Want to learn <a href=\"https://recordhealth.org/unleash-your-inner-warrior-the-warrior-diet-explained/\" rel=\"bookmark\">Unleash Your Inner Warrior The Warrior Diet Explained</a></p>\n<!-- /wp:paragraph -->', 'Warrior Diet vs OMAD | Which Intermittent Fasting Diet Is Right for You', '', 'inherit', 'closed', 'closed', '', '3590-revision-v1', '', '', '2023-03-20 22:17:29', '2023-03-20 22:17:29', '', 3590, 'https://recordhealth.org/?p=3715', 0, 'revision', '', 0),
(3716, 1, '2023-03-20 22:17:45', '2023-03-20 22:17:45', '<!-- wp:paragraph -->\n<p>The Warrior Diet is a popular eating plan that has grown in popularity in recent years. It is based on the notion that our forefathers were hunters and gatherers who ate one large meal at night following a day of hunting and fasting. The Warrior Diet is intended to help individuals attain improved health and fitness by mimicking this eating pattern. In this blog article, we\'ll go through the diet\'s fundamentals and how to release your inner warrior.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>The Warrior Diet\'s Roots and Principles</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Ori Hofmekler, a former member of the Israeli Special Forces, developed the Warrior Diet. To create the diet, he took inspiration from his military experience as well as ancient fighters\' dietary practices. The diet\'s ideas are founded on the premise that our bodies, like our ancestors\', are evolved to withstand times of feast and famine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Warrior Diet\'s fundamental idea is to consume one huge meal at night, usually within a 4-hour window. Dieters are urged to fast or consume limited portions of fresh fruits and vegetables throughout the day. In addition, the diet emphasizes complete, natural foods including lean protein, vegetables, fruits, and healthy fats.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Warrior Diet Advantages</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The Warrior Diet has a number of possible advantages. Increased energy and mental clarity are two of the most major advantages. Diet supporters argue that by fasting throughout the day, your body is better equipped to burn fat for fuel, resulting in greater energy and mental clarity.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved fat reduction and muscle building are further advantages of the Warrior Diet. You may naturally eat less calories by restricting your food consumption to one substantial meal at night, which may contribute to weight reduction. Moreover, the diet promotes the intake of complete, natural foods, which may aid in muscle building and general body composition improvement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Warrior Diet may help with digestion and intestinal health as well. You may minimize inflammation and enhance gut health by allowing your digestive system to rest throughout the day. Also, eating whole, natural foods may help to increase the balance of healthy bacteria in your stomach.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, the Warrior Diet may have anti-aging properties. According to some studies, calorie restriction, which is part of the Warrior Diet, may reduce the ageing process and promote lifespan.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"align\":\"center\",\"id\":3588} -->\n<figure class=\"wp-block-image aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Warrior-Diet-1024x576.png\" alt=\"Warrior Diet\" class=\"wp-image-3588\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>How to Begin the Warrior Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There are a few things to consider if you want to attempt the Warrior Diet. To begin, it is critical to ease into the diet gradually in order to minimize possible side effects such as headaches, lethargy, and digestive disorders. Begin by gradually decreasing the size of your daytime meals and gradually increasing the amount of your evening meal.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When it comes to major meals, the diet emphasizes full, natural foods such lean protein, vegetables, fruits, and healthy fats. Processed meals, sugary drinks, and foods rich in saturated and trans fats should be avoided.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is advised to take minimal quantities of fresh fruits and vegetables throughout the fasting period. This may help you maintain your energy levels and avoid hunger.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Using the Warrior Diet in conjunction with Exercise</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Exercise is a crucial component of any healthy lifestyle, including the Warrior Diet. The diet promotes both strength training and aerobic activity. It\'s also a good idea to plan your exercises such that you\'re working out within the feeding window, since this may aid with performance and recuperation.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Considerations and Possible Hazards</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Although the Warrior Diet offers potential advantages, there are certain hazards and factors to be aware of. Some individuals, for example, may have adverse effects such as headaches, lethargy, and stomach disorders during the changeover time. Also, the diet may not be suitable for everyone, especially those suffering from diabetes or eating problems. Before beginning any new diet or fitness regimen, it is important to check with a healthcare practitioner, especially if you have a pre-existing health problem.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It\'s also worth noting that the Warrior Diet isn\'t a quick fix for weight reduction or better health. It takes commitment, persistence, and a desire to make good choices.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Success Stories and Testimonials</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There are several success stories and testimonials from individuals who have followed the Warrior Diet effectively. Several individuals report dramatic weight reduction and general health and fitness benefits. Some have reported greater energy and mental clarity. But, keep in mind that everyone\'s experience will be unique, and outcomes may vary.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The Warrior Diet is a popular eating pattern that is intended to assist individuals improve their health and fitness. The diet is focused on eating one substantial meal at night, fasting throughout the day, and stressing complete, natural foods. Although the Warrior Diet has some potential advantages, there are also certain hazards and factors to bear in mind. Before beginning any new diet or fitness regimen, it is critical to contact with a healthcare expert. You can release your inner warrior and reach your health and fitness objectives with determination, persistence, and a commitment to choosing good choices.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Want to read <a href=\"https://recordhealth.org/7-benefits-of-vinyasa-yoga/\" rel=\"bookmark\">Transform Your Life with the Top 7 Benefits of Vinyasa Yoga</a></p>\n<!-- /wp:paragraph -->', 'Unleash Your Inner Warrior - The Warrior Diet Explained', '', 'inherit', 'closed', 'closed', '', '3586-revision-v1', '', '', '2023-03-20 22:17:45', '2023-03-20 22:17:45', '', 3586, 'https://recordhealth.org/?p=3716', 0, 'revision', '', 0),
(3717, 1, '2023-03-20 22:18:04', '2023-03-20 22:18:04', '<!-- wp:paragraph -->\n<p>Physical fitness is an important component of living a healthy lifestyle. Maintaining a balance of physical, mental, and emotional well-being is critical. Stress and anxiety are common in today\'s fast-paced society, and individuals often struggle to find time for physical exercise. Yoga is an excellent technique to increase physical fitness while decreasing stress and anxiety. This blog article will include a full-body yoga exercise suitable for beginners, as well as advice on how to get started and keep up a regular practice.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Why is yoga good for beginners?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Yoga is a good low-impact workout choice for beginners since it is mild on joints and muscles. Its positions, unlike other high-impact activities such as jogging or weightlifting, do not place undue strain on the body. Yoga, on the other hand, focuses on increasing flexibility, strength, and balance. Its practice also aids in the reduction of stress and anxiety, which is helpful to both physical fitness and mental health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Getting Ready for Your Yoga Workout</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It is critical to prepare both your mind and body before beginning a yoga session. Here are some preparation tips:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Selecting the Proper Equipment A yoga mat and comfortable attire that enables you to move freely are required for yoga practice. You may also wish to invest in props such as blocks, harnesses, and bolsters to help with certain postures.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Providing a relaxing environment Pick a calm, clutter-free area in your house in which to practice yoga. Check that the room is well-ventilated and well-lit. Play calming music to create a peaceful atmosphere.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Mental and physical fitness preparation Take a few moments to calm your thoughts and concentrate on your breathing. Begin with basic breathing exercises such as deep breathing and alternate nostril breathing. This will assist you in calming your thoughts and relaxing your body.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Yoga for the Whole Body</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This full-body yoga session is ideal for newcomers. It starts with a warm-up, then moves into standing postures, sitting poses, and cool-down poses. Always go at your own speed and just go as far as your body will allow. Stop the position and rest if you experience any discomfort or pain.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Warm-up positions</h3>\n<!-- /wp:heading -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Pose of a child Begin by getting down on your hands and knees. Drop your hips to your heels and extend your arms forward. Place your brow on the mat and take a deep inhale. This position stretches the hips, thighs, and back.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>The cat-cow stretch Begin by getting down on your hands and knees. Inhale while arching your back and raising your head and tailbone. Exhale while rounding your spine and tucking your chin into your chest. This position aids in the relaxation of the spine and neck.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Downward-facing canine Begin by getting down on your hands and knees. Raise your hips and straighten your arms and legs. Breathe deeply as you press your hands and feet into the mat. This position stretches the hamstrings, calves, and lower back.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Poses while standing</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Mountain stance Place your feet hip-width apart and your arms at your sides. Longen your spine by pressing your feet into the mat. This stance improves posture and balance.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Warrior II stance Turn your right foot out 90 degrees and stand with your feet wide apart. Lift your arms to your shoulders and bend your right knee. Take a deep breath and look over your right hand. This position strengthens the legs and hips.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>The Tree Pose Place your weight on your left foot while standing with your feet together. Place your right foot on your left thigh or leg. Raise your hands to your heart and take a deep inhale. This stance improves balance and concentration.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Pose C: Sitting</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Employees strike a stance Sit with your legs straight out in front of you on the mat. Longen your spine by pressing your thighs and heels into the mat. This position is beneficial for core strength and posture.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true,\"start\":2} -->\n<ol start=\"2\"><!-- wp:list-item -->\n<li>Forward bend when seated Sit with your legs straight out in front of you on the mat. Exhale as you fold forward over your legs, then inhale as you extend your arms up. Breathe deeply while holding on to your feet or ankles. This position is beneficial for stretching the hamstrings and lower back.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Cobra posture Lay down on your stomach, hands under your shoulders. Lift your chest and shoulders off the mat while maintaining your elbows close to your body. Hold for a few breaths, then exhale and return to the starting position. This position is beneficial for strengthening the back and shoulders.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Poses for Relaxation</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Bridge stance Lay on your back, knees bent, feet hip-width apart. Raise your hips to the ceiling while maintaining your feet and shoulders on the mat. Hold for a few breaths, then exhale and return to the starting position. This position stretches and strengthens the hip flexors and glutes.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Supine twisting Lay on your back, legs bent, and feet flat on the mat. Stretch your arms to the sides and twist your spine by dropping your knees to one side. Hold for a few breaths before repeating on the other side. This position helps to relieve back and hip stress.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Pose of a corpse Lay on your back, arms at your sides, palms facing up. Shut your eyes and take long breaths, allowing your body to completely relax. This stance relieves tension and promotes relaxation.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:image {\"align\":\"center\",\"id\":3579} -->\n<figure class=\"wp-block-image aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Physical-Fitness-2-1024x576.png\" alt=\"Physical Fitness\" class=\"wp-image-3579\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Beginner-Friendly Changes</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There are various changes you may make to the postures if you are new to yoga or have physical fitness restrictions. Here are a few recommendations:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Making use of props Props like yoga blocks, belts, and bolsters may assist you in easing into positions and providing support when necessary.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Pose simplification If a position seems too difficult, alter it by doing a less intense version or holding it for a shorter period of time.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Taking necessary pauses It is important to listen to your body and take pauses as needed. If a stance gets too unpleasant, go to child\'s or corpse pose.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>The Advantages of Regular Yoga Practice</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A regular yoga practise has various advantages. Here are a few examples:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Physical fitness Advantages Yoga may help you improve your flexibility, strength, and balance. It may also aid in the reduction of pain and inflammation in the body.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Mental Advantages Yoga may help you decrease tension and anxiety, enhance your mood, and relax.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Spiritual advantages Yoga may assist to integrate the mind, body, and spirit while also promoting inner serenity and well-being.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Suggestions for Keeping a Yoga Practice</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Beginning a yoga practice is one thing, but keeping it up may be another. Here are some pointers to help you stay with it:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Establishing a regular routine Set aside time each day to practice yoga to make it a part of your regular routine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Begin with brief sessions. If you\'re new to yoga, begin with shorter sessions and gradually increase the duration as you gain confidence.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Locating a Helpful Community Participating in a yoga class or an online community may give you with support, encouragement, and accountability.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Finally, yoga is a wonderful physical fitness choice for beginners. It is low-impact, increases flexibility and strength, and alleviates tension and anxiety. You may begin your yoga practice right now by following the full-body yoga routine described in this blog article. Remember to listen to your body, change positions as appropriate, and keep a consistent.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Want to read <a href=\"https://recordhealth.org/tlc-diet-vs-dash-diet/\" rel=\"bookmark\">TLC Diet vs DASH Diet Which One Is Better for Your Heart Health</a></p>\n<!-- /wp:paragraph -->', 'Physical Fitness Full-Body Yoga Workout | Perfect for Beginners', '', 'inherit', 'closed', 'closed', '', '3578-revision-v1', '', '', '2023-03-20 22:18:04', '2023-03-20 22:18:04', '', 3578, 'https://recordhealth.org/?p=3717', 0, 'revision', '', 0);
