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What’s In Season? Your Guide to Spring Produce

March 17, 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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These Pointers Will Help You Have a Healthier Halloween

October 8, 2015 by

Halloween may not be the healthiest holiday, but it is possible to enjoy trick or treating without crashing on sugar or feeling nervous about passing cars. When it comes to having a healthier Halloween, it’s all about staying aware. Here are a few helpful tips that will make your celebrations a bit better for both you and your little goblins.

  1. Feed your kids a nutritious meal before trick or treating. It’s very tempting for children to taste test the candy from every house along your route, but if they’re full before setting out they may be less likely to binge on candy.
  2. Take a smaller bag. While in years past it was commonplace for kids to compete over who got the most candy while trick or treating, this seems very counterproductive to the healthy eating habits that you teach the rest of the year. Instead, give each child a modest sized bag and turn the focus to the costumed fun that you’re having rather than the mad dash for candy.
  3. Stay safe while trick or treating. Always carry a flashlight while going from door to door, and be sure to never let your little ones go alone.
  4. Indulge in moderation. Don’t feel guilty about letting your kids enjoy their Halloween candy, just be sure to limit their intake to a reasonable amount.

Healthy Halloween Habits [Kids Health]
How to Have a Heart-Healthy Halloween [American Heart Association]
Halloween Health and Safety Tips [CDC]

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Helpful Tips for Controlling Your Blood Pressure

August 20, 2015 by

Controlling your blood pressure is important as you age, as it may decrease your risk of stroke or heart attack. High blood pressure, otherwise known as hypertension, is a blood pressure level of 140/90 mmHg or higher. If you feel that you may be at risk for high blood pressure or you simply want to take preventative measures, these simple tips can help. But first, remember to consult with your doctor!

  1. Start a heart-healthy diet. The most important way to control your blood pressure through your diet is by decreasing your sodium intake and not consuming saturated fats. You should also incorporate more lean meats, fish, and fresh fruits and vegetables into your daily diet.
  2. Lose some weight. The majority of people with high blood pressure are at least 10 pounds overweight, so this makes a good starting point for how much you should lose to see blood pressure results. If you’re already on blood pressure medication, this can also help make it more effective.
  3. Decrease stress. Although stress isn’t the main cause of high blood pressure, it is certainly a contributing factor. Practice meditation and deep breathing to help ward off stressors in your daily life.
  4. Quit your vices. Bad health habits like smoking, drinking, and consuming too much caffeine can all increase your blood pressure, so try to cut them out of your life.

Prevention & Treatment of High Blood Pressure [American Heart Association]
Lower Your Blood Pressure Fast With These Tips [Healthline]
Preventing High Blood Pressure: Healthy Living Habits [CDC]

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Three Iron-Rich Foods You Might Not Know About

April 16, 2015 by

Consuming the right amount of iron each day prevents anemia, a condition that can lead to fatigue. This essential mineral also helps cells transport oxygen throughout the body. Adding more iron to your diet isn’t difficult when you know which foods to look for; here are three of them:

  1. Beef liver. Meat eaters have some delicious options when it comes to eating iron, with beef liver containing 5.8 milligrams per serving. Beef liver also boasts the lowest fat count in comparison to other beef products.
  2. Clams. Enjoy a tasty seafood meal while also getting your daily value of iron. Twenty small clams contain 53 milligrams.
  3. Pumpkin seeds. A great source for iron, pumpkin seeds contain 4.2 milligrams per serving. Eat them as a healthy snack in between meals.

Best Foods For Iron: 20 Foods Packed With Iron [Huffington Post]
Top 10 Iron Rich Foods [WedMD]
Top 10 Foods Highest in Iron [Healthaliciousness]
Iron Rich Foods [American Red Cross]

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How to Tell the Difference Between a Cold and the Flu

March 5, 2015 by

Getting a little cold is fairly commonplace during the colder winter months, and it doesn’t usually require much treatment other than rest and chicken noodle soup. The flu, however, is a more serious issue, and although this virus usually requires antibiotics to kick, it can be quite difficult to tell the two apart. Here are a few smart ways to tell if you have a cold or the flu—and maybe even help you to catch it early on. (Remember to seek the professional advice of your physician!)

  1. A cold usually comes with a sore throat, runny nose, and sometimes even a cough in the fourth or fifth days. These symptoms are usually fairly mild and cause more discomfort than pain and misery. If it is a cold, these symptoms will last for about a week.
  2. The flu, on the other hand, comes with similar but more severe symptoms very early on. Your throat will be sore, your head and other muscles will ache, and you’ll likely have congestion and a cough. These symptoms could last for one week or longer, but they can turn into pneumonia if left untreated.
  3. While an everyday cold doesn’t usually come with a fever, the flu often does. If your temperature reaches 100 degrees or higher, you're likely looking at a case of the flu.

Is It a Cold or The Flu? [NIAID]
Cold, Flu, & Cough Health Center [Web MD]
The Common Cold vs. The Flu… What You Need To Know [Health.com]

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Here’s How Pinterest Can Help You Practice Pilates

February 19, 2015 by

If you’re a Pinterest user you likely already know and love the site’s convenient way of helping you discover online content and save it for later. What you may not know is that Pinterest is a great way to discover fun new workouts, such as Pilates. Here are some of the best Pilates Pinterest boards that will show you how to establish a healthy workout routine!

The Inspirational Board
This Pilates board is filled with inspirational quotes that will help to motivate everyone from the novice who isn’t sure about Pilates to someone with a seasoned practice who simply needs an extra boost to squeeze in that daily workout. There are also many photos that show the positive effects that Pilates has on the body.

The Workout Board
If you’re already motivated to work out and you’re looking for great Pilates routines to do at home, this board can help. It features step-by-step instructions for how to do each pose, as well as high-quality images to help you visualize the way the poses should look. This board also incorporates yoga and barre workouts into its arsenal of Pilates routines.

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Easy Ways Be More Productive at Work

December 4, 2014 by

Even the most model of employees is susceptible to the 3 p.m. slump. But that doesn't necessarily mean productivity has to suffer. Check out these three tips for improving your workflow at the office.

1) Let your body dictate the day.
It's likely that your energy levels take a nosedive at certain times during the workday, while other times you feel lively and awake. Take mental note of these ebbs and flows in energy, and plan your day's tasks around them. Schedule routine tasks for when your energy dips, and plan tasks requiring more brain power during the hours when you're feeling more lively.

2) Don't multitask.
If you get everything done at once, you'll have more time to complete other tasks, right? Not really. It's impossible for your brain to devote equal attention to multiple tasks being performed simultaneously; you'll be more apt to make mistakes, which will cost you valuable minutes somewhere down the line.

3) Take a break.
You probably feel pressure to soldier on through your lunch break, but staying chained to your desk is actually counterproductive. Instead, aim to take five minute breaks every two hours. Walk around, stretch, and get outdoors, if you can. This will improve blood flow and help you feel more energized.

10 Easy Ways To Be More Productive At Work [Forbes]
11 Ways To Be More Productive At Work [AskMen]
10 Ways to be More Productive at Work [U.S. News]

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Easy Ways to Incorporate More Iron Into Your Diet

August 21, 2014 by

While you may think that iron is only important to bodybuilders and Popeye, it’s actually a very beneficial mineral that all humans need to survive. In fact, if your body doesn’t get enough iron you could start to suffer from anemia, an iron-deficiency that causes fatigue, weakness, and brittle nails and hair. These healthful foods will help to provide you with the right amount of iron each day.

  1. Mollusks. Seafoods like clams, oysters, and mussels have some of the highest levels of iron of any food groups. Oysters contain the most, offering 53 milligrams of iron in just a 20-count serving. Because the average person’s recommended percent daily value is just 18 milligrams per day, this means that you can get 295% of your daily value from an weekly oyster night at your favorite seafood spot.
  2. Liver. While you may have hated liver and onions as a child, liver is actually filled with quite a few health benefits. Beef liver is very low in fat and calories, and it also provides an incredible 26 milligrams of iron in just one 4-ounce serving. If you don’t eat beef, you can also get similar amounts of iron from chicken, pork, lamb, or turkey liver.

Best Foods for Iron [Huffington Post]
Top 10 Iron-Rich Foods [WebMD]
Top 10 Foods Highest in Iron [Healthaliciousness]
Iron Rich Foods [American Red Cross]

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5 Easy Ways to Improve Your Memory

May 14, 2014 by

We’ve all been there: You get to the grocery store and completely blank on what you need to buy, or maybe you forget the names of people you know you’ve met a dozen times. If you want to learn how to improve your memory and avoid these situations, these five tips can help.

  1. Get enough exercise and sleep. Physical activity increases oxygen to the brain, which enhances its activity. When you’re sleep deprived, your brain doesn’t operate at full capacity. Get a full eight hours to improve your memory.
  2. Hang out with friends. While many people think that completing a complicated puzzle improves your brain’s capacity for memory, this isn’t entirely true. Our brains want to remember things that make us happy, such as spending time with friends.
  3. Decrease stress. Chronic stress destroys brain cells and damages the hippocampus, both of which are necessary for memory. Check with a doctor to see if anti-anxiety medication may benefit you.
  4. Improve your diet. Certain nutrients in food can help to improve memory, including omega 3s in fish, vitamins in fruits and veggies, and antioxidants in green tea.
  5. Try new things. Stimulating your brain with activities that are out of the ordinary keeps it growing and developing. Read a difficult book, start an art project, or learn an instrument to help improve your memory.

How to Improve Your Memory [Help Guide]
Top 10 Ways to Improve Your Memory [Discovery]
7 Tricks to Improve Your Memory [Health]

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Eat Healthfully When Dining Out

March 6, 2014 by

You know the feeling: you go out to a restaurant, and you’re instantly overwhelmed by the amount of options on the menu. Your companions order a few appetizers for the table, and you might have a cocktail as well. You’re already a bit full when the meal arrives, but it’s so delicious that you can’t help but eat it anyway. Before you know it, you've eaten too much!

If you’re familiar with this situation, these helpful tips from the USDA can help you keep you on track:

  • Set the tone by taking control of your beverages. Choose water or unsweetened iced tea instead of sugary beverages.
  • Start your meal with a salad. This helps to avoid fried or fattening appetizers, gives you full serving of vegetables and keeps you from overdoing it once your meal comes.
  • Ask for dressings or sauces on the side so that you can control the amount you consume.
  • If portions are large, limit yourself by immediately putting half in a takeout box or sharing with a friend.
  • Avoid dishes with words like “fried” or “sautéed” in favor of things like “steamed” or “grilled”.
  • If you order a sandwich, ask for whole wheat bread instead of the usual white.

For more helpful tips for eating healthfully at restaurants, visit the USDA website.

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