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Easy and Effective Ways to Combat Stress

May 19, 2016 by

Everyone gets stressed out from time to time, but if it starts to interfere with your day-to-day life, you could be dealing with something a bit more serious. The next time you start to feel those overwhelming feelings creeping on you, try these simple tips for combating stress naturally.

  • Don’t let it go too far. It’s much easier to manage stress when it first begins than when it starts to spiral out of control, so watch out for the warning signs early. If you can tell that it’s going to be a stressful week, prepare in advance so that you can manage your tasks without becoming overwhelmed.
  • Address the physical side effects. While stress itself is mental, its side effects are often physical. When you start to get jittery or your feel your heart racing, do some relaxing stretches, practice breathing exercises, or simply close your eyes and count to 10 to counteract those feelings.
  • Watch your diet. Before you start stress eating or grabbing unhealthy fast food while rushing to work, stop and plan your meals. What you eat can have a big impact on your mental state, so be sure to try to eat fresh fruits, vegetables, and lean proteins to stay energized. Try to steer clear of caffeine!
  • Do something silly. Take a break from life (even if it’s just for five minutes) to laugh at a silly video or dance it out. Sometimes that’s all you need!

Top 10 Instant Stress Busters [Lifehacker]
7 Best Ways to Bust Stress [SheKnows]
15 Easy Ways to Bust Work Stress [Men’s Health]

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Cool and Unexpected Uses for Coconut Oil

April 21, 2016 by

Coconut oil may be having a moment in the wellness world, but this do-it-all oil has actually been in many people’s rotations for years now. If you’re looking for ways to really get your money’s worth with that economy-sized jar of coconut oil, here are just a few unexpected ways to use it!

  1. As wood polish. Coffee table looking a bit worse for the wear? Give it a new lease on life by placing a small amount of coconut oil on a soft, clean rag and rubbing it on the surface in small circles.
  2. To season cast iron skillets. If you’re not sure how to properly care for your cast iron skillet, frequently rubbing it down with coconut oil is a good place to start.
  3. To soothe skin irritations. From diaper rash to eczema, coconut oil is a wonderful way to soothe all kinds of rashes and irritations. You can even rub it on minor cuts and burns to prevent scarring.
  4. In place of coffee. Take a small spoonful of coconut oil each morning when you wake up for a quick energy boost that’s just as good as coffee.
  5. As shaving cream. Rub coconut oil all over your legs, face and anywhere else you shave to act as an all-natural shaving cream. As a bonus, it even prevents red bumps and ingrown hairs.

21 Miraculous Uses for Coconut Oil [Wonder How To]
31 of My Favorite Uses for Coconut Oil [Thank Your Body]
Everything You Need to Know About Coconut Oil [Shape]
101 Uses for Coconut Oil [Wellness Mama]

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Reap the Health Benefits of Flax Seeds With These Recipes

February 18, 2016 by

Flax seeds are some of the healthiest foods on earth due to their high levels of omega-3 fatty acids and other beneficial nutrients, and luckily, it’s very easy to incorporate them into many of your favorite foods. Here are just a few great recipes that will help you to reap the health benefits of flax seeds!

Oatmeal Cranberry Lemon Cookies [Bob’s Red Mill]
This unique recipe offers the best of both worlds: the sweet, chewy taste of cookies and the bodily benefits of a health food. These cookies are also gluten-free, vegan, and low in calories, making them great for all kinds of diets.

Kale and Banana Smoothie [All Recipes]
Fuel up in the morning or after a workout with this quick and easy recipe that not only uses flax seeds, it’s also packed with fruits and vegetables. Simply blend kale, bananas, and soy milk with one tablespoon of flax seeds for a drinkable snack on the go.

Banana-Flax Breakfast Muffins [Vegetarian Times]
Keep these flax-filled muffins on hand throughout the week for a quick breakfast that you can eat on your morning commute. The combination of bran and flax is great for digestive health, while four whole bananas offer a boost of potassium.

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Allergic to Dairy? Watch Out for These Surprising Sources of Lactose!

July 9, 2015 by

If you’re lactose intolerant or a strict vegan, you likely already avoid food products with lactose in them. This is a fairly simple way to cut lactose out of your diet, but did you know that there are quite a few other products that contain hidden lactose in their ingredient lists? Here are three surprising sources of lactose.

  1. Medications. It may seem hard to believe, but your prescription medication or that over-the-counter pain reliever may contain lactose. The most common culprits are birth control pills, quick-dissolve Vitamin D tablets, and digestion remedies, but there are often others on the list as well. Because many brands use the sugar as a filler or base, it’s a common ingredient in many medications that come in pill form.
  2. Grain mixes. Pre-packaged items like waffles, cookies, potato chips, and granola bars may contain lactose in the same what that medications do. The lactose sugar is used as a filler that helps the rest of the ingredients to stick together, and even if you purchase a boxed mix that you bake yourself, it’s often difficult to avoid the lactose.
  3. Processed meats. It may seem strange that meat products would contain lactose, but it’s often found in processed types like hot dogs, sausages, and lunchmeat-style cold cuts. To avoid the lactose, purchase kosher or an openly lactose-free brand instead.

8 Surprising Sources of Lactose [Best Health]
Lactose Intolerance [NIDDK]
Learn to Detect “Hidden” Lactose [Cornell Women’s Health]
Hidden Sources of Lactose [Lactose Ninja]
What is “Hidden” Lactose? [Lactaid]

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Are You Left-Brained or Right-Brained? Take These Quizzes to Find Out!

June 18, 2015 by

Most people know the old study that says that people who are left-brained are more organized and logical, while people who are right-brained are more creative and spontaneous. If you’re unsure about which side of the brain is your dominant side, these fun and fascinating quizzes can help you to find out.

Left Brain / Right Brain Test [PsychTests]
This online quiz from PsychTests helps you to zone in on your dominant brain hemisphere by offering a series of 12 situations with options for how you would respond to each one. At the end, you’ll receive a detailed description of your results based on your unique personality.

30-Second Brain Test [Sommer+Sommer]
Sommer+Sommer created this fun game to help you discover more about the way that your brain thinks and operates. It tells you whether you use your brain’s right side or left side more by giving you a series of photos, mini games, and simple quizzes to analyze.

Are You More Right-Brained or Left-Brained? [Buzzfeed]
This quiz from Buzzfeed is more straightforward, offering a list of traits and asking you to check off all that apply to you. One section of traits applies more to those who are right-brained, while the other section relates to people who are left-brained.

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Want to Cut Calories in Your Favorite Baked Goods? Try These Oil Substitutes!

March 5, 2015 by

Replacing the oil in a recipe is a simple way to make your baked goods a bit healthier, but choosing the right oil substitute and the correct amount can be complicated. Here are a few of the best foods to substitute for oil in your cakes, cookies, and breads.

  1. Fruit purees. Fruit purees like canned pumpkin, applesauce, and bananas are sweet and tasty substitutes for fattening oil. They impart the same moist texture to your baked goods, and they have a light, flavorful taste. Most chefs recommend using between 3/4 cup and one cup of any puree for every cup of oil.
  2. Yogurt. Plain yogurt also makes a healthy oil substitute. Simply replace half of the oil with 3/4 of the amount of yogurt in order to cut fat and add a creamy texture to any dish. You can also use low-fat or fat-free yogurts to make it even healthier.
  3. Buttermilk. Replacing the oil in a recipe with buttermilk is an easy way to maintain the moisture while also cutting calories. Simply replace every cup of oil with 3/4 cup of buttermilk mixed with 1/4 cup of butter or margarine and prepare the rest of the recipe in the usual way.

Common Ingredient Substitutions [AllRecipes]
What Can You Substitute for Oil While Baking a Cake? [Livestrong]
Healthy Substitutes for Oil [FitDay]

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Three High-Potassium Foods Beyond the Banana

February 19, 2015 by

Potassium has many important health benefits beyond preventing muscle cramps after a workout. This essential mineral helps prevent hypertension and fatigue, and it also regulates your heart rate. Here are three foods that are high in potassium for you to add to your diet:

  1. White beans. Cook up one cup of these beans to get 29 percent of your daily value of potassium. Add them to your soups or make hummus for a healthful boost.
  2. Avocado. Here’s a good excuse to go in for seconds on the guacamole: 1/2 cup of pureed avocado contains 16 percent of your daily value of potassium.
  3. Mushrooms. Add them to stir-fry or saute them alone; mushrooms pack in the potassium in small doses. One cup of sliced white mushrooms gives you 12 percent of your daily value.

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

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Helpful Tips for Controlling Your Blood Pressure

February 5, 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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USDA Guide to Calorie Counting

July 24, 2014 by

Counting calories is a daily chore that all dieters must face, and it may sometimes seem like it is taking over your life (or at least your meals). These helpful tips from the USDA can help you to manage your meals, keep your calories under control, and do it all while still enjoying the food you eat. Here are some of the tips:

  • Even if you carefully count calories, it's easy to exceed your empty calorie allowance. Empty calories are calories that come from added sugars and solid fats, and they have no health benefits.
  • When choosing proteins, choose only lean versions of beef or pork. A three-ounce portion of regular ground beef contains 64 empty calories, while a three-ounce portion of extra lean ground beef contains zero empty calories.
  • Breads and pastries with added sugar or butter contain significantly more empty calories than those without. A regular piece of white bread contains zero empty calories and approximately 69 calories, but a glazed donut contains 170 empty calories out of its total 255 calories.
  • Check the calories on the label before you consume any food, and make sure to eat only the recommended serving size listed on the label.

Find more calorie counting tips on the USDA website.

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