The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.
Explore Mother Nature
If the gym is getting boring or just isn't your style, it's time to find inspiration outdoors. Warmer months are when Mother Nature truly shines and it's the perfect opportunity to get outside and get active. Hike local parks, visit a beach and take a paddleboard class, rent a kayak with a friend and explore a regional river — the opportunities are endless.
"You might find inspiration in your own backyard by enjoying playful stuff you used to do as a kid like jump rope, hopscotch, hula hoop or play on the swing set,” says registered dietitian and nutritionist Dawn Jackson Blatner. "Kid stuff can burn lots of calories, plus it adds fun and fuels your spirit."
Avoid mid-day heat
During hot weather, be aware of peak heat periods. Typically, this is in the afternoon, generally between noon and 5 p.m. It's wise to spend time outdoors earlier in the morning or later after dinner so that you don't have to worry about heat-related illnesses like heat exhaustion.
Eat a wholesome breakfast
Before heading out for a morning adventure, don't forgo the most important meal of the day: breakfast. Give your body the fuel it needs so you can enjoy your activities to the fullest.
"Enjoy fresh fruit, whole grain toast and eggs," suggests Blatner. "Though not all eggs are created equal, look for Eggland’s Best eggs since they are the only eggs with superior nutritional benefits like six times more vitamin D, 25 percent less saturated fat and ten times more vitamin E than ordinary eggs."
Prepare for the sun
Longer days bring more sunshine, and while those rays can be amazing for getting outdoors, it's important to adopt sun-safe practices. According to the American Academy of Dermatology, everyone should use sunscreen that offers broad-spectrum protection (protects against UVA and UVB rays), is SPF 30 or higher and is water resistant. Additionally, consider wearing sunglasses and a hat to protect the face and eyes.
Drink up and snack smart
Your body sweats as a way to keep cool. During warm weather this can happen quickly, especially if you are working out or being active outdoors. Always keep a bottle of water close by and drink up regularly. Some people even set a reminder on their phone.
"And don’t think that plain water is the only way to stay hydrated in the summer," says Blatner. "You can also get hydrated with unsweetened sun tea, water infused with fruit, or by actually eating water-rich fruits such as watermelon and pineapple."
Visit the local farmers market
Want a healthy eating tip from a professional chef? "Seek out fresh fare from your local farmers market and enjoy all the flavors of the season," says Chef Jonathan Poyourow, a registered and licensed dietitian, and assistant professor at Johnson & Wales University’s College of Culinary Arts. "Choose produce in a multitude of colors so you can enjoy a bounty of flavors and get a variety of vitamins and nutrients. For instance, green broccoli is a good source of fiber and carotenoids while yellow peppers are high in vitamin C."
Next, try some chef-approved recipes to tempt your taste buds. For example, this tasty sheet pan recipe can be customized by using the local fare you just picked up at the market.
Rainbow Sheet Pan Veggies with Eggs
Yield: 6 servings
6 Eggland’s Best Eggs (Large)
1/2 teaspoon black pepper
1/2 teaspoon dried oregano
1 teaspoon sea salt
3 tablespoons extra virgin olive oil
1 orange bell pepper
1 red bell pepper
1 cup grape tomatoes
1 cup radishes, halved
2 carrots, peeled
1 yellow pepper
1 yellow squash
1 cup broccoli florets
1 cup radicchio, chopped
Preheat oven to 400 F.
While the oven is preheating, chop all of the vegetables into bite-size pieces to ensure they will roast quickly and evenly in the oven.
Arrange the chopped vegetables in a single layer onto the sheet pan in rainbow order: red bell pepper, grape tomatoes, radishes, carrots, orange bell pepper, yellow squash, yellow bell pepper, broccoli, zucchini, radicchio.
Drizzle the olive oil over the vegetables and sprinkle the salt, pepper and oregano evenly on top.
Using your hands, lightly toss the vegetables on the sheet pan while keeping the rainbow order intact until they are all evenly coated.
Place the sheet pan in the oven and roast for 15 minutes or until all vegetables are slightly tender.
Remove baking sheet from oven but leave oven on. Create room throughout the sheet pan for six eggs and then crack the eggs over the vegetables.
Return sheet pan to oven and bake until whites are set and yolks are still runny, about 10 minutes.
Remove from oven and scoop vegetables and one egg into bowl or on top of your choice of rice, quinoa or greens.
One area of the kitchen that is often overlooked when it comes to spring cleaning is the area home chefs keep their spices, whether it’s a cabinet, rack or drawer. Keeping your spices fresh and organized is a smart way to create faster, more flavorful meals.
Try these tips from Toni Hammersley, author of A Bowl Full of Lemons, for a simple and stress-free way to spruce up your spice storage.
Find more tips for storing and organizing your spices at McCormick.com.
Sources: Family Features |McCormick
As days grow longer and temperatures rise, spring cleaning starts to creep to the top of the to-do list for many people. Spring is the perfect time to think about where things can be tidied up, and the kitchen can be a great place to start, especially if you’re looking to make room for healthier options.
Look no further than a store like ALDI, which offers high-quality food at affordable prices, including award-winning, wholesome, better-for-you foods. In fact, 40,000 shoppers voiced their choice in a national survey by global research agency Kantar TNS, and three ALDI-exclusive foods won the prestigious 2018 Product of the Year title.
Try these tips for healthy spring cleaning swaps for your pantry and fridge, and find more helpful ideas at aldi.us.
If you’re in the mood for something sweet, reach for the fruit bowl instead of the candy bowl. Fresh fruits like apples, grapes and oranges can curb your craving for sweets without the extra sugar.
For a simple and filling snack, swap out greasy chips and unhealthy dips for hearty veggies and a dip option like ALDI-exclusive Little Salad Bar Fresh Guacamole, a 2018 Product of the Year winner in the Spreads category. It comes in three creamy and delicious flavors: Chunky, Southwest and Pineapple Poblano.
Cut down on carbs by making your favorite pasta dishes with vegetable noodles instead of spaghetti. Try making “noodles” by peeling vegetable ribbons of zucchini, sweet potatoes, carrots or cucumbers. Simply mix them with your choice of protein and top with a savory sauce for a feel-good twist on comfort food.
Instead of conventional yogurt, pick a better-for-you Greek option with more protein. For example, ALDI-exclusive Friendly Farms Greek Yogurt Tilts, a 2018 Product of the Year winner in the Snack Cup category, contain low-fat Greek yogurt and delectable toppings that can be combined with just a tilt. The yogurt comes in two fun flavors: Crazy for Coconut and Key Lime Crunch.
When choosing breads and grains, go for multigrain or whole-grain options instead of white. The same goes for rice. Brown rice and whole-grain foods have a higher nutritional value and keep you feeling full, thanks to the increased fiber content.
Opt for snacks that can fill you up with protein and nutrients. Try an option such as ALDI-exclusive Elevation by Millville High Protein Bars, a 2018 Product of the Year winner in the Better-For-You Snacks category. They live up to their name with 20 grams of protein and 13 vitamins and minerals in each bar. They also come in two delicious flavors: Mint Chocolate and Chocolate Peanut Butter.
Images courtesy of Fotolia
Sources: Family Features | ALDI
Adults today are constantly searching for balance in life. While balance can be broadly defined, in simple terms it is rooted in equal proportions. The human body demands an equilibrium in order to sustain proper mental, physical and spiritual health. But, achieving balance can be difficult when everyday personal and environmental stresses (such as work, poor diet, harsh sunlight and pollution) expose the body to cell-damaging oxidative stress.
The obstacles to reaching balance are only growing due to shifting lifestyle choices. Today’s adults are active and trying to cram more into a 24-hour day than ever before. In fact, fatigue is a common issue for working adults.
Meanwhile, an increasing number of adults are not getting the nutrients they need to keep their bodies properly fueled to meet the demands faced in a single day. In fact, according to a survey from Instantly, more than 53 percent of Americans skip breakfast at least once a week, while 12 percent never have breakfast at all. The World Health Organization recommends eating at least 400 grams, or five servings, of fruits and vegetables per day, but approximately 75 percent of people worldwide fail to meet that minimum recommendation, creating significant nutrient gaps.
Let’s face it, it can be tough to eat a healthy and well-balanced meal morning, noon and night. For that reason alone, supplements, which fill in nutrient gaps, can ensure you get the right quantities and varieties of nutrients your body needs. Supplements are becoming a critical part of the everyday routine for those looking to do it all and still ensure optimal nutrition. When you incorporate the adequate amounts of vitamins and minerals into your diet, particularly plant-based supplements that add phytonutrients, you can easily fill nutrient gaps and achieve optimal nutrition. By following a few easy steps, you can be on the path to achieving balance.
Educate yourself on your body’s needs
The first step in achieving nutritional balance is understanding the nutrients your body needs to function properly. Knowing what phytonutrients are, and the health benefits associated with them, is key. Phytonutrients are nutrients found in fruits, vegetables and other sources. They are associated with a variety of health benefits, such as eye, bone, joint and heart health, as well as supporting the immune system and brain health. Many phytonutrients are also powerful antioxidants that help fight cell-damaging free radicals.
Taking a multivitamin or multi-mineral supplement each day is a great way to fill in nutrient gaps. Amway’s Nutrilite Double X, for example, is a supplement that delivers a comprehensive and balanced range of vitamins, minerals and phytonutrients to help your body’s natural antioxidant defense mechanisms fight cell-damaging free radicals and support whole body health. Nutrilite Double X contains 12 essential vitamins, 10 essential minerals and phytonutrients from 22 fruits, vegetables and herbs sourced from plants grown on Nutrilite-certified organic farms and Nutricert-certified supplier farms.
The vitamin B family is made up of eight B vitamins, each of which helps your body form energy. Your body requires a regular supply of B vitamins in order to support energy-yielding metabolism. Most importantly, B vitamins need to be taken in the right amounts and at the right times. Amway’s Nutrilite Vitamin B Dual-Action supplement provides your body with an instant and extended release of B vitamins to create and sustain energy within the body. Knowing when to take vitamins and supplements and the right quantities you need is critical to achieving optimal health.
“Amway’s Nutrilite Double X supplement is strategically designed to provide key vitamins, minerals and phytonutrients your body needs,” said Steve Missler, Principal Research Scientist at Amway. “Together with Vitamin B Dual-Action, these two products help provide the body with the quality nutrients needed to function properly and maintain a healthy balance. However, as with all nutrition plans, it is important to consult with a medical professional or health expert to determine your specific nutritional needs.”
Achieve nutrient balance
When it comes to finding the right supplement, another tip is to look for third-party verifications of product quality. Nutrilite Double X and Vitamin B Dual-Action supplements are certified by NSF International, an independent, accredited organization that conducts rigorous tests to assure consumers that products contain what is stated on the label.
It is important to ensure that the supplement you choose is also gentle on your stomach. Starting your day with a healthy breakfast along with a supplemental source of phytonutrients and B vitamins can help ensure you get optimal nutrition throughout the day.
Achieving nutrient balance and fighting fatigue do not need to be uphill battles. Coffee and energy drinks can be effective for short-term needs, but are not the solution. There are many ways to proactively supplement your diet with the nutrients you need and to help fight fatigue before it begins. Supplements are an easy, safe and effective way to ensure you get enough vitamins, minerals and phytonutrients, while also ensuring you get the right B vitamins to help fight fatigue. Jump start your day with essential phytonutrients and B vitamins and help your body endure your active life.
The organics category is growing in just about every measurable way: in volume, dollars spent and even in conversations in the media.
When consumers dabble in organic produce, they are more likely to purchase organic goods like organic snacks or organic cotton sheets. This means it is important for retailers that sell organic products across departments to pay attention to trends in organic produce.
The organic shopper
“Organics are becoming mainstream, and shoppers are beginning to choose organic items over conventional items,” says Michael Castagnetto, vice president of sourcing for Robinson Fresh. “In our survey with U.S. consumers who buy produce, we found that 51 percent of respondents purchased organic produce and of those, 73 percent purchased both conventional and organic produce during the same trip.”
Research indicated that the organic shopper of today is most likely under the age of 35 or has young children living at home. Organic purchases are also highly correlated to household income.
Millennials, Generation X and baby boomers all show a preference for organic produce.
Why organic is becoming mainstream
“In the past, purchasing anything organic was an emotional-based purchase,” continues Castagnetto. “However, for today’s casual shopper, organic purchases are increasingly becoming more of an impulse purchase. The way that produce is merchandised makes a difference in how consumers make purchasing decisions.”
How organic produce is purchased
Here are the main factors people cite when asked why they go organic:
To learn about information on the buying habits surrounding conventional and organic produce, visit the Robinson Fresh website at www.robinsonfresh.com.
For decades, we’ve been told that the only way to get our bathrooms clean is to use store-bought cleansers. Yet although the commercials show cute cartoon bubbles and smiling bald men benignly scrubbing away dirt and germs, and leaving a spotless, gleaming white bathroom behind, the truth is still a little grimy. Take a closer look at the labels of those cleansers, and underneath the promises of lemony freshness you’ll find more warnings than assurances. In many cases, bathroom cleansers warn you not to use them in enclosed spaces because the fumes can be dangerous. That may be OK if your bathroom is several hundred square feet, but it’s safe to say that most of our bathrooms could be considered “enclosed spaces.”
The truth is that, despite the sunny packaging and cuddly mascots, most store-bought bathroom cleansers are harsh chemical cocktails that may do as much harm as they do good. They may be effective at removing soap scum and killing germs, but they also can contribute to indoor air pollution that can make you and your family sick. What’s more, these caustic chemical cleansers don’t just disappear when they go down the drain — they end up being introduced into the water supply, where they can have a negative impact on the environment. You may be concerned about the effects chemical bathroom cleansers can have on your family and on the environment, but you may also be wondering how you can keep your bathrooms clean without them. The following Slideshow, created by Modern Bathroom, details how to make natural bathroom cleaners that are safe for the environment.
As seen in the January 2018 issue of Natural Baby Magazine.
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Blogging about Natural Childbirth, Natural Baby Bums, Natural Baby Feeding, Natural Baby Health, and Natural Baby Learning all in the first year of life.