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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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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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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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Feeling Under the Weather? Try These All-Natural Cold and Flu Remedies

February 19, 2015 by

If you get a cold or the flu every winter like clockwork, you’re likely always on the hunt for natural ways to treat your illness at home. Before you drag yourself out of bed to go to the doctor, try these all-natural home remedies to help banish your sore throat, soothe that runny nose, and make your aching muscles feel as good as new. (But consult your doctor for professional medical advice first!)

  1. Drink as many fluids as possible. When you’re feeling all stuffed up and congested, one of the best ways to rid your nasal cavity of mucus is by drinking plenty of fluids. Aim for eight to ten glasses of water per day, and supplement them with herbal teas, sports drinks, and even broth-based soups.
  2. Inhale steam. Another way to clear your stuffy nose is by leaning over a pot of boiling water, placing a towel over your head, and breathing deeply through your nose—just be careful not to breathe too deeply and burn yourself.
  3. Adjust your diet. By incorporating things like lemons, garlic, and honey into your diet, you can absorb their vitamins and antimicrobial properties. Green tea or peppermint tea also help to rid your body of cold or flu symptoms.
  4. Gargle with salt water. If a sore throat is keeping you up at night, this old wives’ tale can help to decrease the swelling in the throat’s mucous membranes and ease your pain.

Home Remedies for Colds [WebMD]
Cold and Flu Home Remedies [Doctor Oz]
22 Natural Sore Throat Remedies to Help Soothe the Pain [Everyday Roots]

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Easy Ways to Incorporate More Folic Acid Into Your Diet

September 18, 2014 by

When you think of the necessary vitamins and minerals that you should be getting from the foods that you eat, folic acid likely isn’t one of the first things that come to mind. It is a very important element in everyone’s diet, however, especially women who are pregnant and those who are susceptible to Alzheimer’s disease. Here are some of the best ways to incorporate more folic acid into your diet.

  1. Broccoli. You already know that you should eat your vegetables to get the proper nutrients, but broccoli contains a great deal of folic acid as well. Just half of a cup of broccoli contains 52 micrograms of folic acid, which equals approximately 13% of the average person’s recommended daily value. Steaming broccoli or eating it raw is one of the healthiest ways to consume this veggie, but you can also add it to salads or stir fries for a more flavorful taste.
  2. Sunflower seeds. These tiny, toasted snacks are not only tasty, they’re also a very impressive source of folic acid. Just one ounce of sunflower seeds provide 20% of your recommended daily intake, and they also provide Vitamin E, beneficial fats, and other essential nutrients.

Surprising Sources of Folic Acid [Yahoo! Shine]
Foods High in Folic Acid [Prenatal Vitamin HQ]
15 Foods High in Folic Acid [Global Healing Center]
18 Foods High in Folic Acid to Prevent Cancer & Birth Defects [Bembu]

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Easy Ways to Incorporate More Potassium Into Your Diet

August 21, 2014 by

While most people think of bananas when they think of sources of potassium, there are actually a wide variety of other foods that contain even more of the beneficial mineral. Potassium helps to keep your heartbeat regular and your muscles, kidneys, and other organs working to their fullest potential, and it’s even been proven to work better than sports drinks at providing energy before a workout. These great foods can help to ensure that you get enough all-natural potassium.

  1. Sweet potatoes. Along with their numerous other health benefits, sweet potatoes are also very high in potassium. Just one average sized potato contains an impressive 646 milligrams, making it one of the absolute best sources of this mineral. At just 131 calories per sweet potato, they also make a low calorie side dish that won’t derail your diet plans.
  2. Tomato sauces. The zesty marinara sauce that you toss on your linguine is an even better source of potassium than a fresh tomato. Just 1/4 cup of tomato paste contains 664 milligrams of potassium, and plain old tomato juice offers over 400 milligrams.
  3. Beans. Whether you prefer fresh green beans or kidney and lima beans, all types of these beans are wonderful sources of potassium. Half of a cup of white beans contains just about 600 milligrams of the necessary mineral, and they’re good for your heart as well.

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

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