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The Why and How of Staying Hydrated While Exercising

July 5, 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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Bottoms Up! How to Drink More Water Every Day

June 10, 2016 by

Did you know that there's a miracle drink that helps to improve your skin tone, promote weight loss, and even prevent headaches? It’s true—and it’s water! Drinking enough water is very important, and not just to keep dehydration at bay. Here are a few simple ways to drink more water every day.

  1. Invest in a refillable water bottle that you’ll actually want to use. There are a number of different kinds on the market today, and some even contain cages in the middle that you can fill with fresh fruit to make your own all-natural flavored water.
  2. Replace your coffee with an herbal tea. Because teas like chamomile and mint don’t contain caffeine, they won’t detract from your water intake in the way that coffee does.
  3. Replace soda with sparkling water. You’ll still get the same refreshing, bubbly taste without all of the added sugar and calories.
  4. Eat more fruit or drink fresh fruit smoothies. Because fruit is filled with water, you’ll get a double dose of healthy each time you eat it.
  5. Make your own infused ice cubes by filtering fresh herbs and fruit through some water using a strainer or French press, then freeze in your usual ice cube tray. Pop them into your glass of water for an extra kick of flavor.

How to Get More Water in Your Daily Diet [Healthiest Life]
How-To Get More Water Into Your Diet [Skinny Ms.]
Benefits of Water: How to Incorporate More Water into Your Diet [P&G Everyday]

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3 Healthy Weight Loss Tips for Men

May 6, 2016 by

No one ever said that it'd be easy to lose weight, but that doesn’t mean that the process has to be miserable, either! If you’re finally ready to make the commitment to a healthier lifestyle — and, in turn, a lower weight — these simple tips will help you to get started.

  1. Jump-start your workout routine in the first week. Because your weight loss plan will involve a combination of diet and exercise, you’ll need to work out every day of the first week in order to get both your body and mind in the routine. This doesn’t mean that you have to go all out every single day, however; simply start out with a combination of light cardio and body weight workouts for 30 to 60 minutes each day.
  2. Keep a food diary. Instead of hopping on the bandwagon of a fleeting fad diet, begin a healthier relationship with food by keeping a food diary of everything that you eat. This will hold you accountable for every indulgence, and it will help you to monitor the amount of fat and calories that you consume.
  3. Be realistic. If you have a big event in the next two weeks, you won’t be able to force a full-body transformation by that time. Instead, focus on realistic weight loss goals that will produce results over time.

Men's Health [WebMD]
How to Lose Weight in 4 Weeks [Xfinity]
7 Weight Loss Steps for Men [About Health]

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Turn Your Home at The Marquis at Canyon Ridge Into a Workout Studio With These Simple Tips

February 26, 2016 by

Want to break a sweat without hitting up the gym? These simple workout ideas will show you how to create a space for exercise in your own apartment at The Marquis at Canyon Ridge.

  1. Do yoga. With so many online yoga classes and free tutorials, you can get in a complete yoga class right at home. Clear away clutter and extra furniture, dim the lights, and even light a few candles to create that yoga studio atmosphere (even if you’re just in your living room).
  2. Sweat it out with cardio. Start by clearing the furniture out from the center of your living space, and then pop in an instructional workout DVD. If you’re worried about the sound disturbing your neighbors downstairs, do your workout on a thick area rug or a non-slip exercise mat.
  3. Do some strength training. Invest in small-scale strength training equipment to build muscle even without pumping iron. Things like exercise bands, hand weights, and kettlebells are perfect for toning your biceps even in your apartment.
  4. Create a circuit. Many trainers agree that circuit training is one of the most effective types of exercise. Create your own at-home circuit by working with your apartment’s furniture, including step-ups onto a chair, crunches with your feet under the sofa, and sprints up and down stairs.

How to Build a Home Gym Anywhere [Men's Fitness]
Fitness Pros Weigh In: Essentials of a "No Frills" Home Gym [Apartment Therapy]
10 Small-Space Home Gym Hacks for Your Tiny Apartment [Brit + Co]

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Try Your Hand at the Bridge and Torch Problem

February 19, 2016 by

There are a large number of “river crossing puzzles” in the world of logic puzzles, in which people must cross a river with a variety of constraints. One of the most popular of these puzzles is the Bridge and Torch Problem, which tests your logic skills and your rational thinking. Though it may seem like a simple enough question, the answer to this tricky word problem eludes many of the people who try to solve it.

In the Bridge and Torch Problem, four people approach a riverbank at night. The narrow bridge nearby can only hold two people at a time. They only have one torch, but it has to be used when crossing the bridge. It takes Person A one minute to cross, Person B two minutes to cross, Person C five minutes, and Person D eight minutes. Two people crossing the bridge together must move at the slower person’s pace.

Can all of the people cross the bridge in 15 minutes or less? Once you reach an answer, check it here!

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Beware of These Three Surprising Sources of High Fructose Corn Syrup

January 29, 2016 by

Avoiding high fructose corn syrup seems like it would be fairly easy if you read your labels and eat a plant-based diet. However, there are still ways in which this artificial sweetener can find its way into the food you eat. Here are three surprising sources of high fructose corn syrup that you might want to avoid:

  1. Salad dressing. Low-fat or not, many salad dressings contain high fructose corn syrup as a main ingredient. Make your own with oil and vinegar dressing or buy organic to avoid this.
  2. Honey-roasted peanuts. There are only seven ingredients in this sweet snack, and corn syrup is one of them. Choose raw or oven-roasted nuts instead.
  3. Ketchup. It might be no surprise that ketchup includes sugar, but some brands contain exceedingly high amounts. Look for all-natural brands or use ketchup sparingly.

Corn Syrup in Unexpected Foods [Huffington Post]
Surprising Products That Contain High Fructose Corn Syrup [Divine Caroline]
(Not So) Sweet: Surprising Foods Containing High Fructose Corn Syrup [Babble]
6 Popular Foods with High-Fructose Corn Syrup [FitDay]

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Fill Your Tank: What to Eat Before a Workout

August 14, 2015 by

The foods that you eat before your workout can make all the difference when it comes to feeling energized and seeing results. If you’re unsure about what types of foods to eat for an added boost of energy, check out these great snack and meal ideas.

  1. Wheat toast with peanut butter and banana. Slice up a banana and sprinkle it on top of peanut butter toast for a healthy boost of carbohydrates for energy and healthy sugar from the fruit.
  2. Greek yogurt with fruit and nuts. Greek yogurt is packed with protein, while the energy-boosting nuts and sweet fruits will give you a little boost of energy.
  3. Fruit smoothie. If you don’t have time to sit down for a meal before the gym, pack a fruit smoothie in your gym bag. Add some Greek yogurt for protein and granola for carbohydrates.
  4. Apple slices with almond butter. This on-the-go snack is easy to prepare and easy to eat. It also offers just the right amount of healthy sugars and hearty protein.
  5. Oatmeal. Oats are packed with fiber, which slowly release carbohydrates into your bloodstream throughout the course of your workout. Eat one cup at least half an hour before working out.

Best Pre-Workout Foods [Men’s Health]
What to Eat Before and After a Workout [Fitness]
What to Eat Before, During, and After Exercise [WebMD]
The Best Foods to Eat Before and After Your Workout [Shape]

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What You Need to Know About the Couch to 5k Program

July 10, 2015 by

If you’ve always wanted to run a 5k but you just don’t know where to begin, you might be interested in the Couch-to-5k Program. This beginner-friendly running plan aims to take first time runners from their very first run all the way to a full 5k, and it’s customizable based on your specific time frame. Here are a few things that you should know about the program.

  • A 5k measures 3.1 miles.
  • The Couch-to-5k Program starts slowly and gradually builds up to a full 5k over the course of two months.
  • Each training session amounts to just 20 to 30 minutes three times per week.
  • The training days should be spaced out throughout the week, leaving at least one day for recovery in between.
  • With the Couch-to-5k, you don’t want to focus on how fast you’re going, but rather on building up your distance with each new session.
  • You can follow the Couch-to-5k Program either by time or by distance of each run. Experts recommend choosing whichever option seems easiest for you to keep track of.
  • It’s important to warm up and cool down before each session. With this program, a five-minute jog is a good warm-up, and it’s equally important to stretch before and after your run.

The Couch-to-5K ® Running Plan | C25K Mobile App [Cool Running]
Couch to 5K: Is it Right for You? [Answers]
How to Lose Weight With Couch Potato Running [Livestrong]

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How to Identify the Freshest Fruit at the Supermarket

April 17, 2015 by

Fresh, ripe fruit plays an important part in any healthy diet, but it can be frustrating when your juicy apples get brown and bruised just days after purchasing them. If you'd like to select the ripest, freshest produce at the grocery store, check out these four tips!

  1. Feel the weight. Fruits like melons, oranges, and lemons feel heavier when they’re ripe with juice, so pick them up before choosing which ones to buy. The fruit should feel heavy for its size if it’s truly ripe.
  2. Test the texture. The above fruit should also feel firm to the touch, but not so firm that they feel dry and hard inside. Give them a gentle squeeze to check for bruising, as well.
  3. Use your sense of smell. Fruits like berries, grapes, and nectarines begin to smell sour or rotten when they’re past their prime, so be sure to give them a good whiff before purchasing. Most fruits will give off a light, sweet scent when they’re ready to consume.
  4. Inspect the whole surface. If all else fails, use your best judgment by simply inspecting the fruit. Turn over a melon or apple to check for bruising or discoloration, take a quick peek through a bag of grapes or oranges to see if any are mushy or rotten, and consider the color of the fruit’s skin, as this can often tell if it is too ripe.

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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Soothing Home Remedies for Sore Throats

February 13, 2015 by

When the cold weather takes a toll on your household in the form of sore throats and stuffy noses, you’re likely searching for any way to find a bit of relief. Here are a few home remedies that might just soothe your sore throat without the use of over-the-counter medications—just remember to check with your doctor first!

  1. Gargle with salt water. Sore throats are caused when the cells in the mucous membranes become swollen and inflamed, and gargling with salt water helps reduce this swelling. By warming the saltwater solution, you can also wash away the excess mucous and clear your nasal passages.
  2. Make an apple cider vinegar drink. Apple cider vinegar is filled with healthy properties, and its high levels of acidity help to kill bacteria that cause illness. Make a drink using one tablespoon of ACV, one tablespoon of honey and one cup of hot water, then sip it slowly and feel the relief.
  3. Try marshmallow root. This strange root named after the sugary candy helps to coat the throat and relieve pain. Steep one tablespoon of the dried root in boiling water for 30 to 60 minutes, then strain and drink.
  4. Chew on cloves. For fast and easy relief, try the natural painkiller eugenol found in cloves. Simply suck on a whole clove until it becomes soft enough to chew like gum, then spit it out when finished.

10 Ways to Soothe a Sore Throat [Health]
22 Natural Sore Throat Remedies to Help Soothe the Pain [Everyday Roots]
Sore Throat Remedies: 16 Natural Gargles [Reader’s Digest]

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