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How to Safely Exercise Outdoors During the Summer

June 14, 2016 by

Even if you’re a very fit person, exercising outdoors in hot summer weather can be dangerous. Unless you take the necessary precautions, the heat and humidity can cause dehydration, dizziness, and exhaustion. Here are a few smart tips to help you exercise safely outside all summer long.

  • Stay hydrated. This one may seem obvious, but dehydration is the leading cause of illness and injury during hot weather exercise. Be sure to drink a lot of water not only during and after exercise, but also beforehand to fuel your body for your workout.
  • Choose smart times. Because the sun is lower (and so is the temperature) during the morning and evening, these are the smartest times to exercise outdoors.
  • Wear the right clothes. While you might wear sweatpants to exercise outdoors in the fall, you should invest in something lightweight and absorbent in the summer. Try synthetic fabrics like Spandex and Lycra, as these wick away moisture.
  • Listen to your body. Even if you’ve only been running for 10 minutes, that might be too much for your body in the dog days of summer. If you start to feel lightheaded and dizzy while exercising, make sure that you stop or slow down, no matter how long it’s been.

5 Ways to Exercise Safely in the Heat [U.S. News]
8 Tips for Exercising in Summer Heat [Active]
Essential Tips for Outdoor Exercise [Arm & Hammer]

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Facts About Flax Seeds You Might Not Already Know

May 10, 2016 by

If you’re trying to improve your health and maintain a healthy diet, you may want to start incorporating flax seeds into your meals. These tiny seeds are said to be great for digestion and vascular health, and they may even help to prevent certain types of cancers. Here are just a few fun facts about flax seeds that you might not know.

  1. Flaxseeds have more omega-3 fatty acids than any other foods in the world. These acids remain stable for up to three hours in the oven, which means that you can bake flaxseeds into breads and muffins without losing the omega-3s.
  2. Flaxseeds have the highest amount of lignans of any other food. Lignans are fiber-related polyphenols that offer benefits similar to antioxidants and fibers, and they are beneficial to all humans.
  3. Flaxseeds provide support to the intestinal tract through their mucilage, or “gum” content. This water-soluble gel improves nutrient absorption into the small intestine.
  4. Flaxseeds are proven to reduce metabolic syndrome. Studies show that people who eat 30 grams of flaxseeds each day had a 20% decrease in metabolic syndrome over a 12-week period.
  5. By eating more flaxseeds, you can improve your cardiovascular system. These powerful seeds help prevent excessive inflammation in the blood vessels, keeping your blood pumping and keeping the body safe from diseases.

Flaxseeds [Vegetarian]
What's New and Beneficial About Flaxseeds [The World’s Healthiest Foods]
Flax for Consumers [Ameriflax]

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What’s In Season? Your Guide to Spring Produce

April 12, 2016 by

Spring is a bountiful time of the year when it comes to fresh produce, but it always helps to know exactly what’s in season. If you want to purchase only the freshest, most flavorful fruits and veggies and ensure that they last as long as possible in your fridge, use these helpful tips for understanding spring produce.

  1. Artichokes. Whether you use them on pizzas or add them to your salads, artichokes are a great way to add flavor and nutrients to your meals. Their main harvest takes place during the springtime, so look for artichokes with close, compact leaves and clean-cut stems.
  2. Asparagus. This popular veggie is found in a number of high-end restaurants, but you can easily prepare it at home if you purchase it fresh in the springtime. The thickness doesn’t necessarily indicate tenderness, so don’t overlook thinner or thicker spears at your grocery store.
  3. Carrots. While carrots are commonly found in grocery stores year-round, they taste best during the spring season. Only purchase bundles that are firm to the touch for maximum freshness.
  4. Leafy greens. Nutrient-rich veggies like chard, kale, and other cooking greens tend to turn bitter during hot summer months, so purchase them in the spring for the best taste.
  5. Fennel. If you’ve never cooked with fennel, experiment with this green (a relative of celery) when it comes into season during the warmer springtime.
  6. Grapefruit. Create a nutritious breakfast by adding grapefruit, which starts to become plump and juicy in January.

Spring Produce: Your Guide to Picking the Best [Greatist]
What’s in Season? Spring [Fruits and Veggies More Matters]
Fresh Spring Fruits and Vegetables [About Food]

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Boost Energy and Fight Cramps with These Potassium-Rich Foods

December 8, 2015 by

If you engage in high levels of activity, you already know that potassium from foods like bananas prevent cramps and stabilize your energy supply. Potassium is a vital mineral that also helps prevent hypertension and can be found in many other foods. Here are two other foods that are high in potassium:

  1. Potatoes. Grab a few spuds to get a huge boost of potassium. Red, white, or sweet, they make great sources of this nutrient. One medium potato contains 751 milligrams of potassium.
  2. Yogurt. This quick and delicious snack contains 531 milligrams of potassium in a mere eight ounces. For the healthiest choice, go for plain yogurt to avoid extra sugar hidden in the fruit.

Top 10 Foods Highest in Potassium [Healthaliciousness]
15 Foods That Are High In Potassium [Health]
Food with More Potassium than a Banana [Huffington Post]
Potassium and Your CKD Diet [National Kidney Foundation]

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Feel a Cold Coming On? Load Up on These Surprising Vitamin C-Rich Foods!

September 15, 2015 by

If you feel a cold coming on, there are few better natural remedies than to eat foods that are high in Vitamin C. Orange juice is a popular option, but you can also take advantage of the high levels of Vitamin C in a wide variety of other fruits and vegetables. Here are just a few of the best sources of Vitamin C for the next time you’re feeling a bit under the weather.

  1. Papaya. Papayas are just as sweet and refreshing as oranges, and they contain 95.6 milligrams of Vitamin C in just one small fruit. Papayas are also rich in Vitamin A and dietary fiber. To get even more of this valuable vitamin, mash enough papaya to fill one cup; it provides about 140 milligrams of Vitamin C.
  2. Broccoli. Whether you toss it into a stir fry or eat it raw as a snack, broccoli is another great source of beneficial Vitamin C. One 148-gram serving provides about 132 milligrams of C vitamins that boost your immune system and prevent illness.
  3. Kale. Kale isn’t just a trendy so-called “superfood,” it actually does provide a whole slew of health benefits. Just two cups of chopped kale offers 160.8 milligrams of Vitamin C, as well as large amounts of Vitamins A and K, phytonutrients, and fiber.

Surprising Sources of Vitamin C [Berkeley Wellness]
7 Surprising (and Delicious) Sources of Vitamin C [Care2]
7 Foods With More Vitamin C Than an Orange [Huffington Post]

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How to Get More Vitamin A in Your Diet

July 14, 2015 by

Vitamin A provides a number of wonderful eye health benefits, from minimizing dry eyes to helping to absorb light in the retinal receptors. In addition to improving your eye health, it also supports cell growth and improves the health of the kidneys, heart, and other essential organs. Here are just a few surprising food sources for beneficial Vitamin A.

  1. Sweet Potatoes. Sweet potatoes are some of the best sources of Vitamin A out of any food, offering a staggering 561% of the recommended daily amount in just one whole potato. Better yet, the delicious sweet potato offers all of its priceless nutrients while adding only 103 calories to your diet. Simply bake one in the oven for a healthy side dish that’s absolutely packed full of A vitamins.
  2. Carrots. This other favorite orange food is equally as rich with Vitamin A. The carrot has been known for its eye health benefits for quite some time, though many people don’t realize that it’s because of the numerous A vitamins inside. One medium carrot offers a full 200% of the recommended daily intake, and it’s a great source of the Vitamins C, K, and B that your body also needs.

Top 10 Foods Highest in Vitamin A [Healthaliciousness]
Vitamin A [NIH]
26 Foods High in Vitamin A for Healthy Eyes [Bembu]

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Burn Fat and Torch Calories by Walking. Here’s How!

June 9, 2015 by

While you might think that you have to run for miles to lose weight, studies show that spending an hour walking briskly around your neighborhood is just as effective at burning calories and helping you lose weight. If you want to begin a daily walking habit, here’s how to get started.

  • Think shorter, more intense bursts. Instead of slowly walking for an hour or two each day, concentrate on shorter bursts of higher-intensity walking. Many experts suggest briskly walking for 30 minutes a day, three days a week to get started.
  • Don’t forget to warm up. Even though walking isn’t as hard on your muscles and joints as running, you’ll still need to warm up to prevent cramping and stress on the heart. Shoot for a five-minute stroll before every walk.
  • Activate your muscles. Instead of just walking like you would in your daily life, turn your walk into a real workout by activating your abdominal muscles, squeezing your glutes, and even pumping your arms back and forth.
  • Ramp up the incline. If you really want to target your legs and glutes, walk on a route that has a lot of hills or rough terrain. You can even take a hike for a more scenic workout.

Walking to Lose Weight [All You]
How to Walk Off 10 Pounds [Health]
Top 10 health benefits of walking every day [Tesco Living]

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How to Select Only the Freshest Veggies in the Produce Aisle

April 14, 2015 by

Fresh vegetables have a shorter lifespan than their frozen counterparts, so you likely want to make them last as long as possible when you purchase them. Use these expert tips to help you maintain a healthy diet and maximize the lifespan of your produce.

  1. Choose firm veggies. Vegetables like cucumbers, peppers, and onions should be firm, even colored, and free of bruises or other signs of damage. Be sure to pick these vegetables up in your hands and feel for consistent texture all the way around.
  2. Know your leafy greens. Green vegetables like spinach, kale, and lettuce should be crisp and brightly colored, with no visible signs of wilting or rot. You can also give these leafy vegetables a good whiff before buying to make sure that they don’t smell moldy.
  3. Inspect your root vegetables. The best potatoes, carrots, garlic, and other root vegetables may be a bit trickier to identify, but these simple tips can help: Look for cracking along the surface of the vegetable (an indicator that it's too dry), and be sure to avoid root veggies that smell rotten or moldy.
  4. Know your farmers' market veggies. If you regularly buy your produce at a supermarket, keep in mind that these types of stores use different techniques to make veggies look perfect. While farmers' market vegetables may not look as pretty, they’re still just as tasty.

How to Select Fresh, Ripe Produce [Lifehacker]
How to Pick Fruits & Veggies [Good Housekeeping]
Raw Produce: Selecting and Serving it Safely [FDA]
Choosing Fresh Fruits and Vegetables [Family Circle]

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Feeling Under the Weather? Try These All-Natural Cold and Flu Remedies

March 10, 2015 by

If you get a cold or the flu every winter like clockwork, you’re likely always on the hunt for natural ways to treat your illness at home. Before you drag yourself out of bed to go to the doctor, try these all-natural home remedies to help banish your sore throat, soothe that runny nose, and make your aching muscles feel as good as new. (But consult your doctor for professional medical advice first!)

  1. Drink as many fluids as possible. When you’re feeling all stuffed up and congested, one of the best ways to rid your nasal cavity of mucus is by drinking plenty of fluids. Aim for eight to ten glasses of water per day, and supplement them with herbal teas, sports drinks, and even broth-based soups.
  2. Inhale steam. Another way to clear your stuffy nose is by leaning over a pot of boiling water, placing a towel over your head, and breathing deeply through your nose—just be careful not to breathe too deeply and burn yourself.
  3. Adjust your diet. By incorporating things like lemons, garlic, and honey into your diet, you can absorb their vitamins and antimicrobial properties. Green tea or peppermint tea also help to rid your body of cold or flu symptoms.
  4. Gargle with salt water. If a sore throat is keeping you up at night, this old wives’ tale can help to decrease the swelling in the throat’s mucous membranes and ease your pain.

Home Remedies for Colds [WebMD]
Cold and Flu Home Remedies [Doctor Oz]
22 Natural Sore Throat Remedies to Help Soothe the Pain [Everyday Roots]

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3 Reasons to Take Time to Read Every Day

December 26, 2013 by

Whether you get lost in an e-reader, your smartphone, or a good old-fashioned hard-cover, the benefits of reading remain the same. Here are three reasons to always keep reading a part of your daily routine.

1. Reading reduces stress.
Studies report that reading is a more effective means of stress relief than listening to music, going for a walk, playing video games, or sipping tea. Pick up your favorite engrossing novel, enjoy some peace and quiet, and get lost in the story weaved by your favorite author.

2. Reading keeps your brain in shape.
Consider reading a form of exercise for your brain. A person's participation in creative activities, like reading, while young has been shown to slow cognitive decline later in life. Such activities may even ward off Alzheimer's disease.

3. Reading is free entertainment.
A visit to your local library can provide you with several hours of free entertainment. Compare this to the price of a movie or amusement park ticket, and your wallet will thank you.

Benefits of Reading: Getting Smart, Thin, Healthy, Happy [Reader's Digest]
7 Unconventional Reasons Why You Absolutely Should Be Reading Books [Huff Post]
10 Benefits of Reading: Why You Should Read Every Day [Lifehack]

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