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Turn Your Home at Tree Into a Workout Studio With These Simple Tips

August 4, 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 tree.

  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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Safety First! Essentials for Your Home First Aid Kit

June 16, 2016 by

Safety is a major concern in just about every household across the country, but you might not know exactly what to keep on hand to prevent against illness and injury. From minor cuts to major bumps and bruises, these first aid kit essentials will keep you (and your family) safe against all kinds of ailments.

  • Assorted bandages. Be sure to choose a box with a variety of shapes and sizes for all kinds of cuts.
  • Gauze bandages. To wrap arms and legs in case of a larger cut or burn.
  • Adhesive cloth tape. To securely fasten gauze bandages and wraps.
  • Instant cold pack. For soothing bruises and reducing swelling.
  • Aspirin. To reduce headaches and ease pain from minor injuries.
  • Oral thermometer. All households should have an adult thermometer, but families should also keep a children’s model on hand.
  • Non-latex gloves. For safely cleaning and dressing wounds.
  • Antihistamine. Brands like Benadryl help to reduce allergic reactions, such as bee stings.
  • Antibacterial creams. For disinfecting cuts, burns, and scrapes.
  • Antiseptic wipe packets. To quickly clean cuts and burns as soon as they happen.
  • Tweezers. To remove splinters and other small debris.
  • Rubbing alcohol. To sterilize your tools.
  • Sharp scissors. For cutting bandages, gauze, and other supplies.

First-Aid Kit Essentials [Parents]
First Aid Essentials [Healthy Essentials]
Anatomy of a First Aid Kit [American Red Cross]
First Aid Essentials [Real Simple]

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Foods to Avoid Before a Workout

March 17, 2016 by

It can be a good idea to fuel up with a healthy snack before a workout, but some foods should be avoided altogether before hitting the gym. To see the best results possible, avoid eating these three foods for at least a few hours before you work out.

  1. Flax Seeds. This may come as a surprise since flaxseeds are certainly having a moment in the health food world, but one time that you should not consume the tiny seeds is right before exercising. Because flax seeds are full of fiber, they could cause gas or bloating, which will make you feel pretty uncomfortable when doing crunches or running on the treadmill.
  2. Milk and dairy. If you frequently snack on yogurt or drink a glass of milk for calcium, you may want to cut it out right before heading to the gym. Many trainers say that dairy slows down performance due to its tendency to cause excessive burping and an acidic feeling in the stomach—both of which sound pretty uncomfortable, especially when working out.
  3. Protein bars. This one may be the most surprising of them all, but many common protein bars contain as much sugar and calories as a candy bar. Bars with less than 10 grams of protein could cause a drop in blood sugar and only leave you feeling tired and weighed down.

Top 5 foods and drinks to avoid before workouts [SheKnows]
Foods to Avoid Before a Workout [PopSugar]
20 Foods that Can Ruin Your Workout [Shape]
Worst Workout Foods: What Not to Eat Before a Workout [U.S. News]

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Counting Calories? Here’s How to Stick to a Diet When Dining Out

February 18, 2016 by

It can be difficult to eat healthy while dining out, but that doesn’t mean you have to sabotage your diet. Here are a few smart tips for finding healthy, low-calorie meals at any restaurant.

  • Look up the menu online. Most restaurants today upload their menus to an online site, which means that you can research the healthiest options and even check the nutritional content before you leave the house.
  • Ask questions. Don’t be afraid to ask your server what type of oil a meal is cooked in, which sides it comes with, and if it’s topped with any decadent sauces. Then, feel free to make modifications as you see fit.
  • Steer clear of the appetizers. If you’re out with a group of friends, don’t fall victim to snacking on nachos before the meal. This can add hundreds of extra calories to your meal.
  • Know some key words. Stay away from dishes with descriptions like “pan-fried,” “cream-based,” “au gratin,” or even “sautéed.” Instead, opt for dishes that are grilled or baked.
  • Moderate your alcohol intake. Enjoy 5 ounces of red wine or 12 ounces of light beer instead of cocktail to add only 150 calories to your meal.

13 Rules for Dining Out On a Diet [Today Health]
How to eat out while sticking to your diet! [Vedonis]
How to eat at a restaurant on a diet – How to survive without blowing your diet! [What’s Cooking America]

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Cooking Without Eggs? Bookmark These Two Websites

January 7, 2016 by

Food allergies sometimes make creativity a necessity when it comes to preparing meals on your own. Lucky for those afflicted with allergies, there are many great resources to help people cook delicious food without the ingredient that trigger reactions. If you need to prepare a dish without eggs, bookmark these two websites for help with substitutions.

  1. Cooking and Baking Without Egg Ingredients [Kids With Food Allergies]
    With this website, egg allergies won’t stop you from making your favorite foods like pizza, cake, and pie. Get those recipes, plus suggestions on how to substitute eggs when used in other baked goods.
  2. Egg Substitutions [Chef in You]
    Discover a list of foods that can be used as eggs substitutes in various recipes. They include unlikely items such as bananas, applesauce, and vegetable oil.

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Safety First! Read These Tips Before Preparing Raw Meat

December 17, 2015 by

Lean meats are a healthy part of any nutritious diet, but it’s very important to handle them properly to avoid illness. Be sure to follow these important tips for buying and preparing raw meat.

  1. Purchase only high-quality meats. When shopping for steak, chicken, fish, or other meats, always look for the Safe Food Handling label on the package. Also, use your own discretion to examine meat before purchasing, and be sure that it’s wrapped tightly and packaged in a bag away from other foods.
  2. Store meat safely. Meat must remain at a cold temperature until you’re ready to prepare it, so store it in your refrigerator and put it in the refrigerator’s meat bin if possible. Fresh meats should be used within three to four days, while meats like sausage and ground beef should be used within two days.
  3. Keep yourself (and your counters) safe. Always wash your hands thoroughly before and after handling raw meat. It’s also important to only use cutting boards and utensils for meat to avoid cross-contamination.
  4. Cook meat completely. Be sure to defrost meat in the refrigerator or the microwave; never let raw meat sit on the countertop to defrost. Once it’s time to cook your meat, use a food thermometer to see that ground meats reach at least 160°F and that beef and pork reach 145°F.

Food Safety: How to Handle Raw Meat [Beef Retail]
Keeping Your Meat Safe [Home Food Safety]
Meat [FoodSafety.gov]
Safe Food Handling: What You Need to Know [FDA]

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How to Help Preserve the Health of Your Eyes

July 23, 2015 by

You lift weights for your muscles and use fancy creams for your skin, but what do you do to protect your eyes? The eyes are often overlooked, but they are some of the most important parts of the body. Here are a few simple things that you can do to help ensure good eye health for years to come.

  1. Have a comprehensive exam. If you don’t wear glasses or contacts, you might go for years between eye exams. The only real way to know how healthy your eyes are is by having a comprehensive dilated exam administered by an eye care professional, so be sure to schedule an appointment.
  2. Eat the right foods. Yes, it’s common knowledge that carrots are good for your eyes, but other foods that can help improve the health of your eyes, as well. Dark, leafy vegetables, fruits, and fish high in omega-3 fatty acids have all been linked to improving eye health.
  3. Keep them protected. Sunglasses don’t just look cool, they also serve a very important purpose. Wearing sunglasses helps to shield your eyes from the harmful UV rays from the sun, so be sure to choose ones that block 99 to 100 percent of UVA and UVB radiation.

Eye Health Tips [Information for Healthy Vision]
10 Eye Health Tips to Protect Your Vision [Real Simple]
Five Tips For Eye Health [Eating Well]

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4 Tips for Serving a Safe Food Buffet

June 18, 2015 by

If you’re hosting a large party, you’re likely concerned with serving tasty foods, but your goal should also be to keep those foods safe for your guests. Here are a few helpful tips that will keep your food buffet just as healthy as it is delicious.

  1. Wash your hands. The first thing you should do when preparing a food buffet is wash your hands. This prevents you from spreading germs to your guests, but it also helps to keep you safe from food borne illnesses caused by raw meat, eggs, and other ingredients. Be sure to wash your hands each time you refill the buffet, as well.
  2. Cook foods completely. It’s safe to keep foods out on a buffet, provided that they’re cooked properly beforehand. Meats like beef and pork chops should be cooked to at least 145º F, while chicken and poultry should reach at least 165º F.
  3. Use the proper serving tools. If you’re serving hot foods, be sure to store them in a chafing dish, slow cooker, or warming tray to keep them from changing temperature. Cold dishes can be served in nesting bowls over bowls of ice, and they must stay at 40°F or lower in order to stop the growth of bacteria.
  4. Abide by the two-hour rule. Finally, never let foods sit on a buffet for more than two hours. Tossing food that’s been at room temperature for too long will ensure a safe and healthy party.

Serving Up Safe Buffets [FDA]
Serving Prepared Foods Safely [Whole Foods]
Holiday or Party Buffets [USDA]
Buffet Safety [NSF]

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How to Reduce Your Daily Caffeine Intake

April 16, 2015 by

You might feel like you simply can’t function without your morning coffee, but that boost of caffeine may be doing you more harm than good. Caffeine addiction causes you to rely on drinking coffee, soda, and energy drinks throughout the day, and it is also proven to contribute to stress and anxiety. If you want to cut back on the amount of caffeine you consume per day, these simple tips will make it easier.

  1. Examine your intake. Studies show that 200 milligrams of caffeine or less is a healthy amount for the average adult to consume per day. This translates to about two strong cups of coffee, so this is an easy way to decipher how much you need to limit yourself. If you can’t make it through the workday without that third cup in the afternoon, that’s a good place to start.
  2. Gradually cut back. Quitting caffeine cold turkey is just as painful as quitting any other bad habit. To prevent headaches, grogginess, and other signs of caffeine withdrawal, mix your usual coffee with a bit more decaf every day, or work your way down to just two cups of coffee instead of your usual amount.
  3. Be smart about caffeine. Once you know that you can only have two cups per day, you should choose when to drink them wisely. If you feel most tired early in the morning and around 2 p.m., plan on drinking your cup of joe about an hour before those times.

Easy Ways to Reduce Caffeine Intake [U.S. News]
How to Lower Your Caffeine Intake Without Headaches [Fitday]
10 Ways to Start Your Day Without Caffeine [Everyday Health]
Caffeine [McKinley Health Center]

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Essential Beauty-Enhancing Products You Already Have at Home

March 19, 2015 by

The next time you want to try a new beauty product, you might want to start by browsing your kitchen cabinets instead of heading to the drugstore. Many common foods and oils can double as creams, scrubs, and skin treatments! Here are a few beneficial beauty products that you likely already own.

  1. Tea bags. Instead of investing in a pricey eye cream to get rid of those dark circles after a night out, use some tea bags instead. Soak two green tea bags in warm water and lay them on your eyelids. The caffeine will shrink the appearance of blood vessels, while the antioxidants reduce inflammation.
  2. Oatmeal. Make your own face treatment by using your favorite breakfast oats. Place a handful of whole oats inside of a washcloth and secure it closed with a rubber band. Soak the whole thing in a sink of warm water until the water turns cloudy, and then splash it onto your face. This will create a protective barrier on the skin that seals in moisture and provides anti-inflammatory properties.
  3. Oranges. Use oranges to get rid of pesky dry patches on the skin. Squeeze half of an orange into a bowl and mix in 1/4 cup of granulated sugar and 1/4 cup of olive oil. Rub the other half of the orange on dry knees or elbows to loosen the dead cells, and then rub on your homemade scrub to slough them away.

Have A Spa Day…At Home! 10 DIY Beauty Treatments! [Seventeen]
Our Favorite All-Natural Home Beauty Treatments [Fitness]
Crazy Beauty Tricks That Really Work [Whole Living]
6 All-Natural Beauty Fixes [Woman’s Day]

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