Studies have shown that many people consume less than half of the recommended nutrients to build and maintain healthy bones. 

The older you are, the greater your risk of osteoporosis because your bones naturally become less dense and less strong with age.

This is why it's so important to eat the right foods that support bone strength and to boost your ability to resist debilitating bone conditions throughout your lifetime.

Here, we highlight ten of the best plant foods for healthy bones.  By eating more of these foods on a regular basis you will greatly reduce your risk of weak bones and bone related discomforts and diseases.

For more information and all of your self-care needs, please visit us online at www.tolmanselfcare.com

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Self Care is today's buzzword for taking responsibility for your own health and wellbeing.

And this is more important than ever, because today there is so much outside noise that pushes us to entrust our health to others, when instead, the push should be to educate people about how to take charge of their health so that they're less susceptible to sickness and disease.

There are 7 principles of health that are foundational to your health, vitality and your resistance to dis-ease.

These are profound, timeless and proven principles that work when you embrace them. 

Let's take a moment to revisit these principles, assess where you're at with each of them, and make a commitment to improve the areas that may be lacking for you.

For more information and all your self-care needs, visit us online at www.tolmanselfcare.com

For more episodes and self care products, visit us at tolmanselfcare.com

Magnesium is a mineral that is not talked about enough, even though it’s crucial for almost every function of your body. 

Magnesium helps support your heart health, bone density and regulates your nervous system and calcium levels.

Also, magnesium is vital for muscle and nerve function and energy production.

Here, we highlight the best known health benefits of magnesium and share a list of foods you should consider including in your diet regularly to help prevent magnesium deficiency.

For more information and all your self-care needs, visit us at www.tolmanselfcare.com

For more episodes and self care products, visit us at tolmanselfcare.com

With so many preservatives in food products these days, it can be difficult to avoid harmful additives and chemicals unless you know what to look out for.

It is estimated that over 90% of packaged products you'll find on your supermarket shelf have been processed or chemically altered in some way.

Here we reveal five of the most harmful food preservatives commonly found in supermarket foods and how to avoid them by making better, smarter food choices. 

For more information and all your self-care needs, visit us at www.tolmanselfcare.com

For more episodes and self care products, visit us at tolmanselfcare.com

When it comes to finding simple ways to enrich your health, it doesn’t get much better, or easier than enjoying kombucha.

Kombucha is a form of fermented tea has been used as a gut health tonic for over 2,000 years.  And today, it’s refreshing taste and health benefits have sparked a movement of Kombucha-conscious fans who buy it regularly from fresh food markets or even DIY prepare it themselves at home.

So, if you're ready to support your daily health in a refreshing and natural way, here we share with you five good reasons to drink kombucha, and if your adventurous, how to make your own.

For more information visit us online at www.tolmanselfcare.com

For more episodes and self care products, visit us at tolmanselfcare.com

Almost everyone in their life experiences some form of temporary anxiety at some time.

Particularly in these ever changing times where this is uncertainty about the future, changes to our way of life and constant fear messaging being pushed out by the mainstream media, it can compound our anxiety unless we know how to manage it effectively.

Anxiety is elevated and sustained when you focus excessively on the things you can't control instead of the things you can.

Anxiety is definitely a very real problem suffered by many people in the community.

So whether it's for you or someone you know, here we want to share with you some helpful tips that can be useful in better managing anxiety that can help to move forward with greater clarity, confidence and conviction.

For more information and all of your self-care needs, visit us at www.tolmanselfcare.com

For more episodes and self care products, visit us at tolmanselfcare.com

When it comes to boosting your health and wellbeing, one of the best things you can do is to reduce the harmful hidden toxins in your life.

In other words, if you're feeling sluggish, run down, or simply not in your best health, what you avoid and eliminate is just as important as the lifestyle changes you make.

The problem is there are hidden toxins everywhere these days - in packaged and processed foods, household cleaning products and big brand personal care items - so for vibrant health, it's very important to be conscious of limiting your exposure to these chemicals. 

Here we explore the main factors that cause toxicity in your body and share 5 recommended ways to reduce hidden toxins in your life.

For more information and all of your self-care needs, visit us at www.tolmanselfcare.com

For more episodes and self care products, visit us at tolmanselfcare.com

Coffee makes the world go round.

In fact, billions of cups are consumed daily by people from all walks of life globally, as a mood-elevating and social ritual.

Despite its popularity, there are conflicting opinions as to whether Coffee is "good" or "bad" for you.

The truth is that coffee is a bean/plant that does have significant health benefits, when consumed in a certain way.

To learn more and  for all of your self-care needs, visit us at www.tolmanselfcare.com

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Of all the processed foods that can infiltrate our lives, one of the most addictive is refined sugar.

Refined sugar leads to harmful sugar addictions because it causes rapid spikes in insulin and blood sugar, and is very disruptive to the healthy functioning of the brain and gut microbiome.

When it comes to inflammation and dis-ease in the body, there is no bigger culprit than refined sugar.

Sugar addiction is difficult to break because the appetite for sugar becomes so strong that the individual is constantly searching for the "energy hit".  In other words, it becomes a vicious cycle that's tough to break, similar to how a drug addict is always on the look out for the next "hit" just to keep them going.

Processed and refined sugar is causing an inflammatory lifestyle disease epidemic that impacts the body - not just physically - but mentally and emotionally as well.

Here we break down what causes sugar addictions and what are the best natural substitutes.

For more information and all of your self care needs, visit us at www.tolmanselfcare.com 

For more episodes and self care products, visit us at tolmanselfcare.com

Although the wisdom of extended fasting has been embraced by long-lived cultures for centuries, today a different type of fasting has emerged as a popular healthy lifestyle principle.

Intermittent fasting, also dubbed "cycled fasting" or "time-restricted eating", has gained adoption among the health-conscious community, mainly because it's easy to practice, can be incorporated into a busy lifestyle, and it has been proven by modern science to have some stand-out health and wellness benefits.

Here, we reveal exactly what is meant by intermittent fasting, explain its main benefits, and how you can easily incorporate intermittent fasting into your current lifestyle to help you achieve your health goals.

For more information and all of your self care needs, visit us at www.tolmanselfcare.com

For more episodes and self care products, visit us at tolmanselfcare.com