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Safe Sports

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Want to get fit without getting injured? These tips will help you do just that

The human body is made to move, and physical activity is a requirement for lifelong health. But exercise-related injuries are a significant concern that few people think about until it’s too late. Even a mild sprain can sideline an athlete for weeks, and a sports-related injury can be debilitating for an older adult. By no means should you avoid physical activities altogether, but if you want to reduce your risk of injury while simultaneously getting fit, then the following exercises are just what you need.

Walking is associated with both long life and a reduced risk for medical-related expenditures—and a recent study found that brisk walking is especially healthy. Yoga also garners some shout-outs as a low-risk, high-reward form of physical activity. If done correctly, you can receive many benefits in terms of strength and flexibility.

For fitness enthusiasts who recoil at the idea of a life filled with long walks and yoga, there are ways to lower the injury risks associated with more intense, high-impact sports. The first tip may induce some yawns. But experts say a moderate approach to any sport or workout is a good way to avoid getting hurt. Don’t overtrain and make sure to stretch.

Taking it easy at the start and slowly working your way up to more intense workouts is another safety measure. If you’re intent on running a half-marathon, for example, sign up for next year’s—not this year’s—and try to mix in some other non-running forms of exercise (swimming, yoga) to build your strength and endurance.

Finally, if you want to avoid injury, don’t neglect your core. Whether it’s through Pilates or gym machines, doing exercise that targets your upper and your lower back, obliques, and abdominal muscles can do wonders for your overall health.

All that said, if you’re looking for safe, healthy activities that will lower your risks for injuries—as well as for disease and mortality—easy-on-your-body activities like walking, yoga, and swimming are great options. READ MORE

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Never Waste Grapes Again

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Save your mushy grapes from becoming food waste by tossing them in the freezer

A good grape is juicy, sweet (with just a touch of tartness), and firm. Once a grape starts to get mushy, it becomes a bad grape. But rather than simply throw away a mushy grape, you can save it by simply tossing it in the freezer.

A frozen grape cannot be a mushy grape, and even an overripe, too sweet grape becomes edible once you freeze it (it’s basically a bite-sized popsicle). Just take the grapes off their stem, wash and dry them, then pop ‘em in a freezer bag and freeze overnight. Eat them as a snack, use them to chill a crappy wine, or toss them into a sangria. Now that you know this, you’ll never let grapes become food waste again, right? READ MORE

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The Immortal Wardrobe

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Five steps for making your clothes last as long as possible

With a little extra care for your clothing, you can extend the life of your garment for years and years. Here are the five steps you need to follow to make sure your clothes last as long as possible.

Making sure your clothes last starts with your time in the store. Before buying anything, check the seams of the clothing you want to purchase. This may sound daunting, but it can make the difference between a good and a bad purchase. Orsola de Castro of Fashion Revolution recommends turning a garment inside out and pulling on any loose strings. The seams should be strong. If anything starts to unravel, don’t buy it.

The next step is to inspect the fabric of the clothes. Hold the garment up to the light. If you can see through it at all, it won’t last. Thicker, heavier fabrics are more durable. It’s better to buy garments made from single fabric components, i.e. 100 percent cotton or wool, as these are more easily recycled. And if you have the opportunity, choose only for clothes made of natural fibers since they are more breathable and make you sweat less, meaning you have to wash them less.

Another way to ensure your clothes last is by asking yourself the question: do you really need to wash it? Washing is hard on clothes, so if you can minimize it, items will last longer. The next step is a simple one: store your clothes properly. By folding clothes properly and hanging them up nicely, your clothes will last longer.

Lastly, embrace repair. Clothes need ongoing maintenance, just as cars do. Don’t neglect that. Taking your clothes to tailor is one way of maintaining your clothes, but if that’s out of your budget, try fixing them yourself. There are lots of videos on YouTube that can teach you how to do it. Maybe a friend or relative can give you a tutorial, too. READ MORE

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What is Mindful Eating?

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How to make mindful eating a part of your life

The average American spends two-and-a-half hours a day eating, but more than half the time, we’re doing something else too. Because we’re working, driving, reading, watching television, or fiddling with an electronic device, we’re not fully aware of what we’re eating. And this mindless eating—a lack of awareness of the food we’re consuming—may be contributing to the national obesity epidemic and other health issues. The antidote to this issue? Mindful eating.

In essence, mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it. The practice can help you refrain from indulging in certain types of unhealthy foods, while also helping you see how the food you eat affects the world around you. In short, this ancient practice can set the stage for a lifetime of healthy eating. Want to make mindful eating a part of your life, follow these 8 steps.

First step: begin with your shopping list. Consider the health value of every item you add to your list and stick to it to avoid impulse buying when you’re shopping.

Second step: come to the table with an appetite—but not when ravenously hungry. This way you avoid the temptation to fill yourself up too fast rather than enjoying your food.

Third step: start with a small portion and add only if necessary.

Fourth step: appreciate your food. Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table.

Fifth step: bring all your senses to the meal. Be attentive to the color, texture, aroma, and even the sounds of your foods as you prepare and eat them.

Sixth step: take small bites. It’s easier to taste food completely when your mouth isn’t full. Put down your utensil between bites.

Seventh step: chew thoroughly. Chew well until you can taste the essence of the food. You may be surprised at all the flavors that are released.

Last step: eat slowly. If you follow the advice above, you won’t bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates. READ MORE

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8 Steps to Happiness

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How to rewire your brain to feel more happiness

Recent studies show that your brain can be rewired through neuroplasticity. This means that you’re able to delete negative brain connections to improve or even eliminate anxiety, along with other forms of chronic negative thought processes. There are many ways you can start to change the brain connections you have from negative to positive, many of which can easily be done right in the comfort of your home, for free or with next to no effort. Without further ado, here are 8 practices that can help you to rewire your brain for happiness.

First way: meditation…of course. Meditation is the process of quieting the mind through breathing techniques. Yes, that’s it. It is proven to be effective in rewiring the brain. In fact, a new study shows you only need to meditate for a minimum of 2 minutes a day to start harnessing the benefits which include permanently rewiring your brain.

Second way: count your blessings. Whenever you’re in a difficult situation, allow yourself to think about what you are truly grateful for instead of focusing on the bad. You’ll find that your negative thoughts and emotions will start to wither away.

Third way: take more walks. Something as simple as taking a walk three times a week can rewire your brain to be more positive. Add in some mindfulness into your walk, and those positive feelings are certain to increase.

Fourth way: take time to write and reflect. Just 20 minutes of writing about a positive experience has been shown to dramatically improve happiness.

Fifth way: set a goal every single day. Setting a goal for the day gives you purpose and when that goal is achievable, you feel great about accomplishing it every day.

Sixth way: do a random act of kindness 5 times a week. When you help someone out of nothing but goodwill, you’ll also find it to be healing for yourself.

Seventh way: stop your “I’ll be happy when…” in its tracks. We tend to think we’ll be happy once we reach a certain point in life, but by thinking this, we only put ourselves in a position where we’re constantly waiting for something to bring us joy. Instead, find a reason to be happy now. There’s no time to wait.

Eighth way: enter the flow zone. Whatever you are doing, become completely absorbed in it. Don’t get distracted by yesterday’s thoughts or tomorrow’s concerns, or your pending to-do list. When you enter the flow zone, you allow the ego to fall and time to fly. READ MORE

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