Easy Healthy Life Choices

Running is a habit. It part of a daily routine to which the body adapts. So if you take time off, the body has to build back the endurance.  HOW TO RETURN TO RUNNING AFTER AN INJURY OR TIME OFF Whether you’ve fallen, broken or sprained something, have an overuse injury, work got in the way, or wonderful life things happened, you need to consider how long you’ve been away from running before you start back again. WHEN YOU’VE TAKEN 1-2 WEEKS OFF If you’ve taken 10 or so days off, then you should decrease your mileage by 50-60% upon return. So, if you used to run 4 miles, go out for a 2 mile run. Listen to your body and give it a break by walking or an extra day off, if necessary. WHEN YOU’VE TAKEN 6+ WEEKS OFF If you’ve been out 6-8 weeks (or longer), then you should start your training from scratch. Sure, this sounds defeating, but it is necessary. The key is to celebrate the little wins along the way. If an injury kept you out of running, you’ll likely need some physical therapy. G...

Ginger is a an awesome ingredient and has many health benefits. We have compiled 12 amazing benefits of Ginger Green Tea.  1. Relieve Nausea Drinking a cup of ginger tea before traveling can help prevent nausea and vomiting.You can also drink a cuppa at the first sign of nausea to relieve the symptom. 2. Improve Stomach Performance Useful in improving digestion and increasing absorption of food. Heavy meals can lead to bloating which may lead to acidity. Ginger green tea provides a sense of well being. 3. Reduce Inflammation Ginger contains anti-inflammatory properties.It is an ideal home remedy for muscle and joint problems. In addition to drinking ginger tea, you can also use it to soak inflamed joints. 4. Fight Respiratory Problems Ginger tea can help relieve congestion associated with the common cold. Try a cup of ginger-tea for respiratory symptoms and allergies. It is especially useful for people who can't stop sneezing in the morning. 5. Improve Blood Circulation The vitamin...

There are a number of reasons to keep ginger chews around the house.  First, what are ginger chews? Ginger chews are pieces of pure ginger root that are boiled to soften and then coated in a thin layer of sugar. One awesome brand is Prince of Peace Ginger since they don’t have too much sugar and they also have flavoured versions, like peanut butter, lychee, mango, mandarin orange and lemon.  GINGER CHEWS BENEFITS So what is so good about ginger chews? Ginger a well-known stomach soother to help fight nausea and motion sickness. And beyond that, ginger has compounds that provide a wide variety of health benefits. It contributes to antimicrobial, anticancer, antiobesity, antioxidant, and anti-inflammatory responses in the body. It even has some cardiovascular and respiratory benefits! Here are five reasons I always keep them around! SOOTHING NAUSEA These are helpful to sooth symptoms of nausea.  You carry these around with you in a purse or backpack. Or keep some in your de...

IS IT BAD TO RUN TO RUN IN HOT WEATHER? Running in hot weather isn’t bad. But being dumb or lazy about it can be bad. When it’s extra hot out, you sweat more, which can lead to dehydration faster. You need to carry fluids. HOW DOES HEAT AFFECT RUNNING? Heat and/or humidity, simply put, make running harder. Both elements tax the body and, combined, they especially tax the body, increasing your heart rate more quickly. That means your heart is beating harder for the same pace you’d run in cooler temps. And that means your run will feel harder and/or you won’t be able to hit your normal paces.  10 TIPS TO NOT HATE LIFE RUNNING IN THE HEAT 1. CARRY FLUIDS   Drink 16 oz of ice water with Nuun (for electrolytes) before run and carry water on my run. Sports drinks are also a great option. Headache, nausea and lightheadedness can be common if you aren’t careful to hydrate and eat something.  In hot temps, you will dehydrate more quickly and will need to rehydrate along the w...

If you are a woman of any age you’ve heard about hot flashes. If you are a “woman of a certain age” you either dread the onset of the hot flash or are already trying to navigate your way through them. As the most common symptom of perimenopause and menopause, hot flashes have become the nemesis of women everywhere. While there are medical options available that sometimes help, there are also natural remedies for hot flashes. So before rushing off to look for a prescription that may or may not be good for you in the long run, take a look at the natural remedies for hot flashes we have below and see if anything strikes a chord. WHAT IS A HOT FLASH? Scientifically speaking, a hot flash happens when the blood vessels near the skin’s surface dilate to cool, making your break out in a sweat. What causes the hot flash, however, remains a mystery. Doctors and scientists agree that it is most certainly related to the changes in your reproductive hormones, given all the shifting that takes place...

While exercise — especially running — is a physical stress, it can actually help relieve mental stress and improve mental health.  Research in lab settings has found reduced emotional reaction to artificially induced stress after people exercise. RUNNING FOR STRESS RELIEF Physical activity, multiple times a week, of any kind will help reduce stress. IMPROVES YOUR MOOD You know that thing people call a “runner’s high”? Well that’s an actual, scientific thing. When you’re doing aerobic exercise, your body releases a rush of endorphins which interact with receptors in your brain to block pain. Then, simultaneously, those endorphins trigger a positive feeling. There are studies that show the pain suppression effect is similar to effects of morphine. Running also helps reduce stress hormones, like cortisol.  RUNNING GIVES YOU TIME OUTSIDE According to a scientific study spending time outdoors can improve mental health. Most our days are spent looking at the outdoor world from our d...

The rules of breakfast may have been rewritten, but that doesn’t mean the goal of breakfast has changed. Even though breakfast is not the most important meal of the day (science suggests that no one meal is more valuable than another), breakfast eaters tend to experience the best benefits by selecting a filling breakfast that leaves you wanting less for lunch, curbs snacking, and gives you fuel for hours. While eggs are a popular staple (and for good reason, they are loaded with protein and fat) and the foundation of a fulfilling breakfast, you can upgrade any egg-based meal to help keep you fuller for longer — like our hearty egg skillet. If you want to upgrade your breakfast — or any meal — into a combination of foods that makes it easier to stay on track with your diet, we’ve provided a simple outline that will increase the fullness, satisfaction, and flavor so you have an easier time achieving your goals. HOW TO KILL YOUR APPETITE There are many factors that can make you feel hungr...

When you eat before bed, your body is more likely to store those calories as fat, so it’s important to snack smart, both in terms of what you’re eating and how much you’re eating. Below, we’ve compiled 15 healthy late-night snacks that will satiate and satisfy without weighing you down. 1. POPCORN Skip the butter and kick up your popcorn game a notch with sea salt and other sensational spices. You can even sprinkle in a tablespoon of Parmesan cheese just to be sure you’re still not craving the movie theatre kind you’re used to. Plus, it totally fulfils your crunchy craving if you’re a typical chip eater. Per cup: 31 calories, 0 g fat, 6 g carbs, 0 g sugar, 0 mg sodium, 1 g fiber, 1 g protein 2. DARK CHOCOLATE People are always surprised to hear that chocolate can be a YES even when you’re trying to lose weight. Just be sure you get at least 72 percent cacao to ensure you get plenty of antioxidants and fiber to satiate you, while steering clear of high doses of sugar, which milk chocola...