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The Why and How of Staying Hydrated While Exercising

September 15, 2016 by

Keeping your body hydrated during exercise helps your heart pump blood through your blood vessels to your muscles. It also helps your muscles work more efficiently. Needless to say, it's important to make sure you enough water before, during, and after your workout. Follow these tips on staying hydrated while exercising.

  • Keep count. It's important to drink 17 to 20 ounces of water 2 to 3 hours before exercising, 8 ounces 30 minutes before exercising, 7 to 10 ounces every 10 minutes during exercise, and 8 ounces 30 minutes after you exercise.
  • Supplement. For your average 60-minute workout, you won’t need anything more than water. If you’re going longer than that, or if it's humid outside, you may need a sports drink to get the extra calories and electrolytes.
  • Drink when you feel thirsty. You body is designed to tell you when you need to hydrate, so pay attention to its signals..

Athletes: The Importance of Good Hydration [Family Doctor]
What Should I Drink While Exercising? [The Starting Line]
Staying Hydrated – Staying Healthy [American Heart Association]

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Heading to a Picnic? Keep These Food Storage Safety Guidelines in Mind!

August 18, 2016 by

The only thing that can spoil a picnic more than rain is spoilage in another area: the food! You might be so concerned about mastering your mom’s potato salad recipe that you forget to properly protect it from the hot sun, and that will put quite a damper on your fun day outdoors. Follow these safety tips for properly storing and serving picnic food:

  • Keep cold foods cold. This may seem obvious, but you’ll need to thoroughly line a cooler with ice or frozen gel packs to ensure that your food stays cold even as the temperatures rise. This includes things like creamy salads, meats, and cheeses.
  • Use a thermometer. Perishable foods should be stored at a temperature of 40°F or below, so use a thermometer to make sure that you maintain that temperature all day long.
  • Keep the cooler closed. Store water and soft drinks in a separate cooler from the perishable food to minimize the how often the cooler is opened throughout the day.
  • Prevent cross-contamination. If you’re grilling meats at your picnic, be sure to thoroughly wrap them in plastic wrap or store them in plastic containers. Always wash your hands after handling raw meat, and don’t let meats touch fruit, veggies, or other foods.

Eating Outdoors, Handling Food Safely [FDA]
Perfect Food Safe Picnics! [FoodSafety.gov]
Picnic Food Kids Will Love: Pack A Safe & Healthy Basket [Parents]

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All-Natural Ways to Repel Mosquitoes This Summer

July 21, 2016 by

You spray and swat, but most of the time, you still end up itching and scratching after the night is through. Luckily, these all-natural mosquito repellents will help you to keep the pesky bugs away — without the use of potentially harmful chemicals or additives.

  • Lavender oil. Create a simple mixture of 30 drops of lavender oil blended with two tablespoons of vegetable oil and rub it on the skin to keep mosquitoes away.
  • Rosemary. If you find yourself swatting at mosquitoes while standing over the barbecue grill, throw a few branches of rosemary on the grill to keep those bugs away.
  • Neem oil. Neem oil, which is extracted from the Neem tree that is native to India, is one of the most effective natural mosquito repellents. You can purchase this oil from most organic health food stores.
  • Apple cider vinegar. To repel mosquitoes from the inside out, mix one or two tablespoons of apple cider vinegar with your usual drinking water earlier in the day.
  • Remove standing water. Above all else, you’ll need to remove the areas where mosquitoes breed to really get rid of the mosquitoes in your area. This means removing all buckets, tarps, and even pet bowls that collect standing water.

13 Natural Ways to Keep Mosquitoes Away [Natural Living Ideas]
All-Natural Homemade Bug Spray Recipes That Work! [Wellness Mama]
DIY: Homemade Insect Repellent Sprays and Lotions [Inhabitat]

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Watching Your Weight? Don’t Make These Dieting Mistakes!

March 17, 2016 by

You might think that you’re on a fairly healthy diet that will eventually lead to your goal weight, but some of your eating habits might actually do more harm than good when it comes to weight loss. Check out these common dieting mistakes to make sure that they’re not a part of your daily routine

  • Eating too fast. By rushing through every meal, you don’t give your body enough time to actually feel full. If you eat slower, you’re more likely to stop eating when you’ve actually had enough.
  • Forgoing meals. Instead of making you lose weight faster, skipping meals actually leads to consuming more calories later in the day. Even if you’re not feeling hungry at meal time, try eating a small snack to keep your appetite regulated.
  • Consuming liquid calories. Many dieters don’t realize just how many calories there are in many common beverages. Drinks like wine, beer, coffee, and even juices can add hundreds of unnecessary calories throughout the day.
  • Eating too-large portions. It’s always smart to measure the portion size of your food before eating it, as it is very difficult to judge the amount of calories simply by looking at a food. You can do this by using a food scale or carrying plastic containers in the recommended sizes.

Diet Mistakes: 6 Reasons You're Not Losing Weight [WebMD]
14 Diet Foods To Avoid [Prevention]
13 Healthy Foods to Avoid For Weight Loss! [Active Beat]
Jillian Michaels: Weight-Loss Tips That Work [Health]

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How Pinterest Can Help You Streamline Your Skincare Routine

September 17, 2015 by

Whether you’re 16 or 60, everyone needs a great skincare routine to keep their skin looking its best. Pinterest is an entertaining resource for everything that you want to know about skincare, including the best products on the market today. Here are three Pinterest boards that will help you to streamline the way you care for your skin.

Organic Skincare
If you want to improve your skin without using harsh chemicals, the Organic Skincare board is filled with all natural remedies that really work. These tips recommend organic products like pure coconut oil and raw cane sugar to cure just about any ailment of the skin, and it also offers recipes for masks and cleansers that you can make at home.

Care Tips
From superfoods to help improve your skin from within to the best sunscreens to use on acne-prone skin, this board features tips for improving your skin at all ages. There are also a number of recommendations for the best drugstore skincare products so that you can care for your skin without emptying your wallet.

Skin Tips
Browse the Skin Tips Pinterest board by sections like homemade skincare, the best beauty products, and beauty secrets to find the best ways to care for any type of skin. Whether your skin is dry, oily, or acne-prone, this board has a remedy that will improve its look and feel.

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Dieting? These Foods Can Help You Lose Weight!

August 20, 2015 by

Dieting is never easy, but once you know the right foods to eat you'll start to see the pounds melt away. Here are a few smart foods that will help you to lose weight and stay fuller for longer.

  1. Beans and legumes. Foods like black beans, kidney beans, and chickpeas are high in fiber, which builds muscle and helps to keep you feeling full. Beans are also very inexpensive, and they’re a great alternative to meat for those who are vegan or vegetarian.
  2. Dark chocolate. If you have a sweet tooth that just won’t quit, it doesn’t have to sabotage your whole diet. Dark chocolate is a great alternative to sugary milk chocolate, cakes, and cookies, and it is also lower in calories. Just be sure to mind your portion sizes!
  3. Eggs and turkey sausage. Eating a protein-packed breakfast will help you to stay on track for the rest of the day. Eggs are great because they’re versatile and can be prepared a number of different ways, and lean turkey sausage is much lower in fat than traditional pork sausage. Eat this meal with a side of fresh fruit to start your morning off right.
  4. Avocado. You may think that you need to avoid eating fat in order to, well, lose fat, but healthy fats like avocado are actually an important part of any lean diet. The oleic acid found in avocados helps to quiet hunger, and these superfoods are also packed with fiber and protein.

9 Foods to Help You Lose Weight [WebMD]
Best Superfoods for Weight Loss [Health.com]
15 Foods to Help You Lose Weight [Good Housekeeping]
Use These 8 Foods to Help You Lose Weight [U.S. News]

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Facial Care 101: How to Wash Your Face

January 22, 2015 by

You've done it countless times, but did you know there's actually a right and wrong way to wash your face? In fact, there's much more to it than just wash, rinse, dry, repeat. See if you're doing the job correctly by reading these four steps toward a perfectly cleansed face.

1) Wash your hands.
Whatever germs, dirt, and oil is on your hands will be transferred to your face, so be sure to lather up first.

2) Use tepid water.
Water that's too hot will drain your skin of natural protective oils, so turn down the temperature.

3) Wash gently.
Using a nickel-sized amount of cleanser, massage your skin with your fingertips for 30 seconds to a minute. Use circular motions, and be extra gentle around the delicate eye area. Don't neglect your hairline and neck. Rinse with a few splashes of cooler water to close the pores.

4) Pat dry.
Use a clean towel to gently pat your face dry. Apply moisturizer while you skin is still slightly damp; this will help seal in moisture.

How to Wash Your Face [Howstuffworks]
How to Wash Your Face Properly [Popsugar]

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Why We Crave Junk Food—and How to Outsmart That Craving!

December 4, 2014 by

It happens to even the most disciplined of dieter: You're going about your day, when, all of sudden, you develop an intense craving for a sweet or salty snack. If this sounds like you, you're not alone! In fact, junk food is created with the intention of inciting a snack attack! The makers of your favorite potato chip or chocolate bar spend countless hours developing their product to impart just the right amount of crunch, sweetness, and creaminess to ensure you come back for more. What's more, giving in to your favorite junk food releases feel-good receptors in the brain, causing an immediate boost in mood.

Now that you're aware that there's a science to junk food, you're likely still wondering how you can combat cravings. To outsmart a craving, you need to first identify the craving and the reason behind it. Are you stressed at work? Instead of reaching for the comfort foods Mom used to make, call a friend to talk about your situation. Are you dieting and being too restrictive with your meal plan? Instead of cutting out pizza or chocolate forever, allow yourself to indulge in a piece of chocolate or pizza every so often. Moderation is key.

The most effective way to stop over-indulging is to limit your access to junk food. Keep your cabinets clear of cookies, candies, and chips, and after abstaining for a certain amount of time, you'll likely find that you no longer crave junk food as much as you used to!

The Facts About Food Cravings [WebMD]
Why Your Brain Craves Junk Food (and What You Can Do About It) [Lifehacker]
Know Why You're Craving Food [Women's Health]

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Manage Your Weight With Fruits and Veggies

June 19, 2014 by

Few foods are better to help manage your weight than nutritious fruits and vegetables. If you want to learn more about using fruits and veggies to achieve your goal weight and stay healthy, these tips from the CDC can help:

Prepare them Properly
To get the most nutrition value, it's best to consume many fruits and vegetables raw or steamed. Steaming cooks them without causing valuable nutrients to dissipate. Avoid adding high calorie, high fat dressings.

Replace Snacks with Fruits and Veggies
The basic idea behind dieting is math: burn more calories than you consume. Fruits and vegtables can help because they're nutritious without being high in empty calories.

Add Fruits and Vegetables to Recipes
For a sneaky way to start eating more of these healthy foods, simply add them to foods you already eat. If you’re making soup, add some vegetables. When you eat your morning cereal, top it with some berries or a cut banana.

How to Use Fruits and Vegetables to Help Manage Your Weight [CDC]

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The Facts About Dietary Supplements

December 18, 2013 by

Even if you try to eat a varied diet, it can be hard to get all the necessary nutrients. Many people turn to dietary supplements to fill in the holes. Are they safe for you? Here are some things you need to know about dietary supplements:

  • A dietary supplement can be a vitamin, mineral, herb, amino acid, or enzyme.
  • Dietary supplements are not drugs; they should not be used to treat a disease. They may claim to help with a certain ailment but are not actually approved to do so.
  • Eating a healthy diet is the best way to get all the nutrients you need. Taking a supplement is not a replacement for a healthy diet; supplements only aid in meeting the requirement.
  • It's important to do your research before taking any type of supplement. Some supplements should not be mixed with certain types of medication.
  • Just as it is not good to get too little of a supplement, it can also be bad to take in too much of something, especially iron, vitamin A, and vitamin D.
  • Remember: Claims on the label have not been certified by the FDA. 

Dietary Supplements: What You Need to Know [U.S. Food and Drug Administration]

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