Dr. Oz Total 10 Easy Smoothie Recipe; lose a healthy 8 pounds in 2 weeks

Another eye-opening way of looking at the food we eat, must read (click picture).

Another eye-opening way of looking at the food we eat, must read.

So many start their day off with protein-packed smoothies, I often hear neighbors in my building buzzing away at their blenders.  It’s a smart way to keep hunger away until mid-morning or sometimes even lunch.  Dr. Oz recommends a smoothie each morning within his Total 10 Rapid Weight Loss Diet, but this is also a healthy routine that anyone can make a part of their lifestyle.

Here’s one of his quick smoothie recipes that mixes both protein and berries that he says will keep you full until lunch, but if not, just sip on his recommended Total 10 Vegetable Broth, get the recipe here.

Just add the following ingredients to your blender and enjoy!


1 cup of unsweetened vanilla almond milk

1/2 of a banana

1/2 cup of frozen berries of your choice

2 tbsp of whey or egg white protein powder

1tbsp of flaxseed oil

1/2 cup of ice

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Dr. Oz Total 10 Rapid Weight Loss veggie broth recipe is revealed

afoodsWant to potentially lose a healthy 8 plus pounds in 2 weeks?  As you all know, I am not a fan of diets or fads of any kind because they’re short-lived and only bring on let down when the weight is eventually gained back.  But Dr. Oz got my attention with what I see as a great way to “flush” your system, to start the 2015 off with a reboot while losing those extra pounds gained over the holidays.

Follow the Dr. Oz Total 10 Rapid Weight Loss Diet (or lifestyle) and see the pounds drop off without exercise.  Learn all about it here.  Can you imagine how much more of an impact you could make on your body if you also worked out?  Veggie broth plays a role within this flush plan, something he feels you should drink throughout the day to curb hunger; here’s how to make it.

In a large stock pot on low heat, combine the following ingredients and cook together on low to medium heat for 1 hour, stirring occasionally.  Make enough for the week and pack up into the frig so that it’s easy to grab throughout the day or take with you to work.

Ingredients are:

1 gallon of water

1 finely chopped large onion

1 cup of squash cut into large sized cubes

1 cup of of your favorite root vegetables cut into large cubes

2 cups of chopped greens of your choice like parsley, chard, spinach

2 celery stocks, whole or chopped finely

1/2 cup of cabbage

Four 1/2 inches slices of fresh ginger

2 whole cloves of garlic for flavor

Add sea salt to bring out all the flavors, 1 teaspoon

Remember this: before starting any diet, you should always consult your doctor.

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5 tricks to eat less everyday & lose weight without dieting

ameatballsYou hear it all the time, eat less and move more, right?  Well how do you eat less? Over the years I’ve found ways to do just that with these 5 tricks.

1. Use a smaller plate or bowl.  It’s that simple, if you have less area to put food, you’ll put less food on your plate.  If you feel that you’re still hungry afterwards, drink a glass of water and wait 15-20 minutes because you might not be.

2. Do less cardio, instead do more strength-training and sculpting exercises.  Cardio will make you hungry and you may end up eating all the calories burned.  Plus, the more muscle you have, the more calories burned at rest.

3. Eat more protein throughout the day and within every meal.  You’ll eat less food while feeding your muscles, making them stronger.  Add avocodo, grilled chicken or a hard-boiled egg to your salad greens to really make an impact.  Snack on nuts to keep hunger in control.

4. Order an appetizer instead of a meal at restaurants.  Or when ordered a meal, ask the server to pack up 1/2 before serving it to you.

5. Drink an 8oz glass of water before each meal and continue to drink water throughout.  Sometimes we think we’re hungry when actually we’re just thirsty.

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For your body to keep changing, your workouts MUST change; here’s why


Yes, all of these workouts are mine, I change it up quite a bit. But, check out my top 10 favorites that provide the best results by clicking the picture.

While watching the news this morning, I was reminded of this fact that’s quite simple and applies to most things in life.  If you keep doing the same thing everyday, you’re only going to get the same results.  This also applies to our bodies in a very big way.

Sure, you love the way your body looks today from your running routine, but why wouldn’t you want it to look even better?  More cut?  Stronger?  More toned?  In order for your body to keep changing, your workouts MUST also change.  Plus, there’s the benefit of maintaining motivation, beating bordom and staying excited for each workout.

In a nutshell, your body will plateau when it adapts to what you’re asking it to do, so you’ll stop seeing results when you stop challenging it.  Variety is the spice of life and confusing your body so that it can’t adapt will produce continuous results.  Here’s an example of a week-long workout schedule that you’ll see and feel.

Sunday-Yoga for Strength-This will challenge your strength from head to toe while stretching your entire body out in preparation for the week.  There’s also a flexibility workout option included.  Check it out here.

Monday-Kickbox FastFix-NEVER MISS A MONDAY; Cardio is almost always a must for Mondays to balance out the extra calories we usually take in over the weekend.  Do one or all three 20-minute workouts depending on how much time you have.  Check it out here.

Tuesday-Extreme Shed and Shred-Circuit traing must also play a role within your workout routine and this program doesn’t disappoint, it’s fun, challenging and gets your heartbeat up.  Check it out here.

Wednesday-Sculpting the body with a barre type workout like The Ballet Physique will tighten your butt, sculpt your thighs and strengthen your arms like you won’t believe.  Check it out here.

Thursday-Another day for cardio to keep burning the fat while your continuing to tighten and tone your body.  Another great cardio workout is Ripped in 30; offering a choice of four 24-minute workouts that combine it all, check it out here.

Friday-DAY OFF; because everyone needs one, especially after a long week of tough workouts to allow the body to heal.  Plus, it’s Friday, go out, enjoy happy hour, see friends and celebrate a successful week!

Saturday-Perfect day to step up the routine with longer, more intense exercises, since you probably have more time, like Power Circuit Training with Jackie Warner, one tough trainer who offers a 45-minute body blasting workout.  Check it out here.

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8 Life-changing benefits of a good night’s sleep

owaalanmorningAmericans are more exhausted than ever, almost always walking around in a daze because of jam-packed schedules.  Then we have a tendency to watch a television show over going to sleep as we try to wind down at the end of each day; which can be detrimental in itself.  But sleep is so essential to our health, it can even take priority over exercise at times, learn more about this here.

Here are the best benefits of a good night’s sleep:

  1. Sleep enables the body to repair itself reducing the risk of serious health issues.
  2. Sleep improves mood triggering the chemical production and release of endorphins
  3. Sleep reduces the risk of obesity.
  4. Sleep increases sexual desire.
  5. Sleep improves your overall performance at work, school and at home.
  6. Sleep enables you to have more efficient workouts, learn more about his here.
  7. Sleep lowers your risk for diabetes.
  8. Sleep improves your eating habits; being tired leads to bad food choices

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How is exercise good for you? Here are the best benefits achieved


Looking for an extra large exercise mat for all of your workouts? Check out the Pogamat (click picture).

You hear it all the time, exercise is good for you, you should be exercising more, exercise is essential for good health. But more specifically, how is regular exercise really good for you?

Here are some of the best benefits achieved from exercise:

  1. Weight loss; and maintained.
  2. Improved mood, increased seritonin levels in the brain, feelings of well-being.
  3. Better heart health.
  4. Improved metabolism.
  5. Lower risk for diabetes.
  6. Improved sleep.
  7. Increased libido
  8. A fit, sexy, hot body; woohoo!

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Beautiful and Eco Friendly At The Same Time

Sleep or exercise? Yoga can help with both; check out these gorgeous chemical free yoga mats here (click pic).

This question is asked quite often.  Sleep or exercise?  You’ve set the alarm with the intension of getting up early to workout, but when it goes off you feel so exhausted you can barely open your eyes. Or you’ve had long day and you’re tired, but you are wondering if you should push yourself to workout. So what do you do? Sleep or exercise, what should take priority?

Sleep and exercise are intertwined and work hand in hand. A study conducted at North Western University by the Professor of Neurology, Dr. Phyllis Zee, found that at least 7 hours of sleep each day enabled participants to achieve longer quality workouts. In comparison, those with fewer than 7 hours of sleep had shorter less productive workouts.

In addition, research shows that longer deeper sleep restores the body while also enabling  it to build more muscle after a good workout. Therefore, the answer to the question is, sleep takes priority over inefficient exercise. Making the effort to rest the body first will not only keep you healthier as a whole, it will enable you to exercise more efficiently while getting better results.

It can’t go without be said, quality exercise, whatever it might be, yoga or circuit training, does trigger a better night sleep. So be sure to get your zzzzz’s each day and schedule exercise accordingly.

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Learn Why Asics GEL-Fit Sana is Your Next Training Shoe


Let’s face it, whether we’re exercising, walking through the grocery store or making dinner, our feet, legs and back take a beating every day. Well, I am thrilled to share with you that there is now a solution to this ongoing problem. Asics has created the GEL-Fit Sana and it’s unlike any training or walking shoe you’ve ever experienced before.

How are they different? The GEL-Fit Sana offers lightweight, secure comfort, fitting your feet like they were custom made for you. Created with a Flexible Fit system that provides adaptable support and a MONO-SOCK elastic internal sleeve that replaces the traditional tongue, giving you a sock-like feel. In addition, they contain a Rearfoot GEL Cushioning System that absorbs shock during impact.

Personally, I have never worn a shoe like this before. I have always found myself tightening the laces in my sneakers because they lacked the support I needed. But the Asics GEL-Fit Sana doesn’t even require me to wear socks or play around with laces; I just slip on them on and they fit my feet perfectly. They’re also quite fashionable, I’ve lost count of how many compliments I’ve received.

The lightweight support; especially during my workouts, makes the Asics GEL-Fit Sana the most comfortable training shoes I’ve ever used. There’s no rubbing, irritation or sharp edges, just comfort all the way through. Sizing is also right on. I normally wear a size 10 in every type of shoe and this one is no different, perfect fit.

This post is sponsored by FitFluential on behalf of ASICS.

New yoga research study suggesting improved heart health for young & old


Want to see what my favorite yoga workouts are? Click the picture.

It’s common knowledge that any form of exercise is going to improve your health, but this week more evidence points to the practice of yoga for both the young and old. Scientists have already speculated that yoga twists and stretches can boost your immune system to help you fight illnesses such as pneumonia, colds and the flu.  It’s also an all-encompassing way to help increase your metbolic rate, learn more about this here.  In addition to all of this, new research is suggesting that yoga can also positively affect heart health.

The lead researcher, Paula Chu, a doctoral candidate at Harvard University’s Health Program in Boston says that in fact, the benefits were similar to those of conventional exercise such as brisk walking.

The 37 clinical trials found that yoga improves weight, blood pressure and cholesterol suggesting that even those “who are physically limited in some way do not have to ‘pound the pavement’ in order to improve their cardiovascular risk profile,” explained Chu.

“We believe there is promising evidence on the effect of yoga on improving cardiovascular risk factors, but given the limitations of the research, Chu said, we refrain from drawing any definitive conclusions.”

What complicates the research is how often people practice and the many different types of yoga there are to choose from, some being gentle stretches to others being more vigorous that require some strength and flexibility to accomplish.

But overall, Chu said, yoga was “well accepted” by all age groups and offered cardiovascular benefits regardless. The study found that on average, those who practiced yoga cut 5 points from their blood pressure and 12 points from their LDL (the bad cholesterol) in addition to losing 5 pounds.

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Credit: US News & World Report, Amy Norton, Health Day Reporter

Lose weight faster; top 6 high protein vegetables

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Did you know that you don’t have to eat meat to get protein into your diet? There are a number of vegetables that contain a tremendous amount of protein that will keep you feeling fuller longer enabling you to lose weight faster. Also, choosing vegetables over meat is a healthier overall, reducing the risk of heart disease, diabetes and even some cancers.

Here are the top 6 high protein vegetables.

  1. Chickpeas contain 8 grams of protein per serving and they are delicious. Adding them to a salad, blending them into a hummus and baking them in the oven with a little buffalo sauce is a healthy way to get your protein in for the day.
  2. Broccoli can be added to nearly everything from pizza, pasta and rice dishes. Not only does it contain 3 grams of protein per cup, it also is a great source of fiber. Try roasting broccoli in the oven with a little garlic and extra virgin olive oil, sprinkle with fresh parmesan cheese when you take it out of the over, so good.
  3. Peas offer 8 grams of protein per serving and are another example of a vegetable that’s easy to add to most meals. Buy frozen organic peas, they’re convenient and a healthier option.
  4. Spinach contains 13 grams of protein per serving and will keep you full for hours. Spinach is a vegetable that you can eat in salads, bake into casseroles, boil, cream, steam or add to soups. There’s a reason why Pop-Eye ate all that spinach.
  5. Potatoes are a favorite but most don’t realize how much protein spuds contain. A medium sized potato contains 5 grams of protein and because they’re normally not eaten alone, adding them to a stew or topping with a little cheese will only increase their value.
  6. Corn, whether frozen or on the cob contains 5 grams of protein per cup. Another benefit of this vegetable is fiber, so adding this food to any meal is not only a healthy choice but will make your family happy.

Looking for other protein packed foods to pair with your protein veges?  We’ve put together 8 more for you here.

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Top 10 best workout DVD’s you can buy


Learn more about The Ballet Physique here.

What makes a workout DVD one of the best? There are 3 rules. It must be continuously challenging, extremely effective with immediate results and of course, fun so it keeps your attention and you look forward to doing it over and over again.

Over the past 26 years I have bought workout DVD’s that I knew were a waste of money as soon as I put them into the DVD player. Don’t make the same mistake, no matter what your exercise interest might be, the following 10 workout DVD’s are the best because there’s something for everyone.  Perfect for gift-giving too!

  1. The Ballet Physique is still unknown to many but I am spreading the word because  this workout will give you the body of a dancer through moves more effective than any machine at the gym.  Check it out here.
  2. Kickbox Fastfix is exactly that!  Jillian Michaels put together three 20-minute cardio-blasting kickbox workouts focusing on different areas of the body that will enable you to burn fat while sculpting your body at the same time.  Check it out here.
  3. Yoga for Strength and Flexibility is one of my absolute favorite yoga workouts.  The DVD offers two 30-minute sequences; I especially like the strength portion as it works your body from head to toe while calming your mind like no other routine.  Check it out here.
  4. Extreme Shed and Shred offers two 45-minute kick-butt circuit training workouts that include everything from weight training, kickboxing, yoga and Jiu-Jitsu to blast the fat off of your body.  Check it out here.
  5. Yogalosophy has been Jennifer Aniston’s go-to workout for over a decade.  Her personal trainer put together a workout that consists of traditional yoga poses combined with sculpting exercises that really chisel the body.  Check it out here.
  6. Ripped in 30 offers four 24-minute interval workouts each with three sets that include 3-minutes of strength, 2-minutes of cardio and 1-minute of abs.  Learn more about Ripped here.
  7. Skinnygirl Workout is a serious yoga routine with a little humor from Bethenny Frankel added in.  She works alongside NYC yoga instructor Mike McArdle and offers 3 different workout options to fit your busy life.  Learn more here.
  8. Yoga Inferno is quite different from all the rest because it takes you through difficult yoga sequences mixed up with cardio to keep your heartbeat enabling you to burn fat faster.  Check it out here.
  9. Power Circuit Training gives you the option of doing the full 45-minute weight training workout or breaking it up into 15-minute segments that focus on different parts of the body.  Check it out here.
  10. Physique 57 is a 57-minute barre workout that will change your life!  A head to toe strengthening routine that pushes you to the limit while working your upper body, core and lower body until you just can’t take anymore.  Check it out here.

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Jennifer Aniston’s trainer shares her 5 secrets to staying fit

ayJennifer Aniston has managed to maintain her fit physique for years now; so what’s her secret?  Inquiring minds want to know and her trainer, of more than 10 years, Mandy Ingber, creator of Yogalosophy, recently shared Aniston’s top 5 easy, effective tips with The Stir; here they are.

1. Change it up!  Yes, yoga is an essential component for everybody, including Jenn, but Mandy Ingber also believes that cardio plays an important role in any successful exercise program.  She loves cardio, even teaching spin classes, not only for the fat burn but also the “endorphin high”, says Ingber.  To get the best results changing up your routine is an absolute must.  Try rotating one the best yoga workouts every other day with one of the best workout videos that work.

2. Eat protein with every meal & snack.  Ingber shared Aniston’s daily diet is a “Zone type” which consists of 40% calories from carbs, 30% from fat and 30% from protein.  “Jen’s very into keeping filled with protein, and you can see the result of that,” notes Ingber.  “You can see the lean muscles.  That’s also due to exercise and yoga, but it’s also about what you put into your body.”  Check out 8 of the best protein foods you can eat here.

3. Breathe deeply.  You can call it meditation or just keep it simple with a just a few minutes of breathing.  Ingber advises setting a timer for 5-minutes when awaking in the morning and before going to bed at to mindfully breath.  “You can sit up straight on a pillow or with your feet on the floor.  Keeping a nice straight spine, you want your knees slightly lower than your hips.  Then you start to focus on your breath moving in and out of your nose.  Notice the pause at the end of the inhale and then at the end of the exhale.  Bringing your attention to those pauses is where all the action is”, says Ingber.  If your thoughts drift, that’s ok and completely normal, she added.  Being consistent with this will promote better-quality, weight loss-promoting rest.

4. Improve your mood with this yoga move.  Lifting your mood from bad to good can be powerful and can completely change your day, but how can one yoga move do this?  “Back bends invigorate the spine and open the chest, allowing more oxygen into the lungs,” says Ingber.  “To life your mood, try a bridge pose: Lie on your back, with knees bent, feet placed on the floor.  Press your hips up, with arms down by your sides.  If you feel confident, clasp your hands and wriggle onto your shoulders.  Take five deep breaths before you lower.”

5. Sweat it out.  Ingber calls it detoxing, sharing that Aniston loves an infrared sauna after a workout, but there’s a much simpler way to do this.  “I love taking a really hot epsom salt bath,” she says.  “It’ll really make you sweat and help you detoxify and eliminate anything that isn’t supporting your overall wellness.”

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6 of the best foods you can eat for stronger bones


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After just going through knee surgery and starting recovery, I am doing everything I can to protect myself for the future. Since age has a direct affect on the breakdown of bones, it’s important to nourish your body as much as possible so that you can live a long, healthy life. One of the most important things you can do to protect your bones is to incorporate specific foods into your diet.

Here are 6 of the best foods you can eat for stronger bones.

  1. Vegetables, leafy greens with the roots and stalks. This is essential for the iron and calcium, vitamins K and C, along with protein your bones need to stay strong.
  2. Protein from animals, beans and foods contain soy partner with the vegetables above to help maintain bone strength.
  3. Stock contains minerals, another essential component for strong bones. Be sure to get the low sodium, organic if possible for optimum health.
  4. Whole grains are a must for the magnesium contained in them. We’ve talked about how important whole grains are in your daily diet here, be sure to educate yourself.
  5. Nuts, seed and seaweed all contain minerals for bone growth and play a part in a healthy diet for all.  Learn more about a nut that makes you happy here.
  6. Healthy fats, such as avocados, contain additional vitamins needed for bones including K and D.

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Learn Why Mizuno Wave Rider 18 is your Running Sneaker, For Life


Check out the brand new Mizuno Wave Rider 18 here.

The following Mizuno Wave Rider 18 review is sponsored by Mizuno Running on behalf of FitFluential, LLC. All thoughts and opinions are my own.

Now that I’ve had the chance to wear the Mizuno Wave Rider 18 for a few weeks I can’t wait to share my thoughts and overall experience with you.  If you’ve been looking, as I have, for a running shoe that stands out from all the rest in fit, quality and beauty that will also positively affect your life, look no further.

The Wave Rider 18 felt very natural to me from the first time I put them on, like a part of my body. I felt light on my feet and supported at the same time. I’ve suffered from back and neck problems for years and this was the first time I wasn’t sore the next day after a run. I also wore them on a few long walks and I felt like I could keep going when normally I’d be ready to stop because of the smooth ride they offer.

The concept and the thoughtful creation put into the new Mizuno Wave Rider 18 running sneaker is just astounding.  You ask what makes this newly released sneaker unlike any other brand available today?  Well, at Mizuno, their intension was to create a new type of running shoe, incorporating positive energy into every step.  They did this by infusing the Japanese concept of “Hado”; which is described as a vibrational life force energy that promotes positive transformations.  Who doesn’t need more of that in their life?

Along with this powerful force of energy the Mizuno Wave Rider 18 provides, the shoe itself offers a sleek, lightweight, dynamic design with just enough support for nearly every type of runner.  It truly is the perfect sneaker you’ve been searching for harnessed with countless possibilities, available in both men and women’s style, colors and sizes.


Check out the brand new Mizuno Wave Rider 18 here.

The Wave Rider 18 also stands out among others because of their key components that play a part in every shoe they make.

  1. Mizuno Wave Technology offers maximum responsiveness along with a harmonious feel that provides the perfect amount of support and stability from start to finish on every run.
  2. A U4ic midsole delivers optimal shock attenuation, resiliency, and responsiveness along with a superior ride that is 30% lighter than AP+.
  3. Dynamotion Fit upper and modified outsole pattern provides added durability relieving the stress the foot naturally places on footwear, eliminating distortion and offering an improved under foot feel.

This is why the Mizuno Wave Rider 18 is your new running sneaker, for life.  Don’t walk, RUN to get your pair before they’re gone, and at under $120 with free shipping you can’t afford not to.

Top 10 Mental Benefits of Exercise; Start Feeling Better Today


Also improve brain function with a toxic free yoga mat.

We already know that exercise is a must for maintaining good health and certainly makes you look fit and sculpted, but there’s a third positive benefit to moving your body considered to be just as important.  Your mind plays a key role in your everyday life, how you feel about yourself and everything around you; exercise positively affects your mental state.

Here are the top 10 mental benefits of exercise; start feeling better today.

  1. Exercise reduces anxiety.  
  2. Exercise boosts concentration.
  3. Exercise will improve your mood no matter how badly you might be feeling.
  4. Exercise boosts confidence; you’ll like and believe in yourself more.
  5. Exercise improves brain function; you’ll actually feel smarter and sharper.
  6. Exercise fights depression by increasing your seritonin levels in the brain.
  7. Exercise improves character.
  8. Exercise makes you feel better especially when consistent.
  9. Exercise increases pain tolerance.
  10. Exercise plays a role in fighting addiction.

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