October is National Breast Cancer Awareness Month. Put on your pink and head to the grocery store to add these six cancer fighting foods to your diet.
- Turmeric. Turmeric is a common spice that comes from the turmeric plant, which is grown India, other parts of Asia, and Central America. It contains the chemical curcumin, which has anti-inflammatory properties. You can add a dash of turmeric to rice to make a bright and colorful side dish.
- Green tea. Green tea has antioxidants that inhibit the growth of cancer cells. Researchers suggest that one cup of tea may become part of breast cancer treatment plans one day.
- Blueberries. Resveratrol, a compound found in blueberries, has properties that slow down breast cancer stem cell growth. Add them to your bowl of oatmeal for a healthy breakfast.
- Salmon. Salmon is rich in omega-3 fatty acids and is considered a low mercury fish.
- Spinach. Spinach has antioxidant and anti-inflammatory properties. Carotenoids and glycolipids are two compounds found in spinach that inhibit growth in breast cancer cells.
- Walnuts. Walnuts have the highest antioxidant activity found in all nuts that are commonly consumed in the United States. Research suggests that walnuts may help reduce tumor growth.
Many parents would prefer opting for healthier alternatives for their children this Halloween season. Below is a list of healthy and fun treats to give to those trick-or-treaters on Halloween night that are bound to satisfy their sweet tooth.
- Try swapping out gummy worm packets with applesauce packs. Give those trick-or-treaters a quick and on-the-go treat to gulp down while they are on their way to the next house.
- Next, swap those Pixy Stix out for cheese sticks. Loaded with 20 percent of your daily recommended calcium intake and loads of cheese to string, this is a healthy go-to option for every trick-or-treater.
- Avoid giving out Swedish Fish and instead opt for organic fruit snacks. Swedish Fish are loaded with 23 grams of sugar, which is bound to give your little one cavities.
- Say no to candy bars this season and say yes to granola bars. Candy bars can be loaded with lots of sugars and fats that can lead to weight gain. Try choosing granola bars as an alternative.
- Skip the candy corn this Halloween season and instead give out pumpkin seeds. Candy corn contains artificial ingredients and sugars. Instead, try giving out pumpkin seeds this year and putting them into little decorative candy bags with other treats.
Did you know that one of out 5 Americans suffers from the flu every year? Here are five tips to avoid this nasty virus so you don’t get caught sniffling and sneezing:
- First and foremost, get a flu shot. The influenza vaccine is usually provided by your local pharmacy. It is advised to get your shot by the end of October because flu season peaks between November and March.
- Increase your vitamin C intake. Vitamin C strengthens your immune system and makes you less vulnerable to the virus. Orange juice, supplements, and leafy greens are all great sources of vitamin C.
- Wash your hands. Wash your hands with warm water and soap for 15 seconds every time you leave the bathroom and touch communal surfaces.
- Keep your work area germ-free. Store disinfectant wipes in your office. Be sure to wipe down objects that are commonly touched, such as your phone, keyboard, and mouse.
- Quit smoking. People who smoke are prone to having serious responses to the flu than those who do not smoke. Quitting smoking is not only a preventive measure for you, but for those who are around you as well.
For some people, eye health is not at the top of their priority list. Many possible ways you could damage your eyes are not always apparent! However, wearing sunglasses can provide many benefits you may not realize.
- Preventing eye conditions: UV rays are not only dangerous for your skin. UVA/UVB light can cause major issues, or even diseases, with your eyes. From cataracts to macular degeneration, throw on some shades to reduce the risk of any problems.
- Physical protection: Sunglasses are actually a great way to protect the outside of your eyes. From the sand at the beach to even dust in the air at home, outside elements can cause severe damage to the surface of your eyes.
- Decreasing risk of skin cancer: You read that right. Over 10% of all skin cancer diagnoses occur on the eyelid.
To fully enjoy the benefits of sunglasses, it’s important to purchase the right ones. For one, make sure the frames properly cover your face and eye area. You should also look for lenses that that block out 99-100% UV radiation. Keep your eyes safe this summer!
Let’s be honest, some days at work are just worse than others. Maybe you didn’t sleep well, or that caffeine headache just won’t go away no matter how many cups of coffee you’ve had. Here are some great tips for staying focused at work:
- Eat strategically—Eating a balance of carbohydrates and proteins; leafy greens for vitamin B and vitamin K, which improve focus and brain function
- Walk around—Walk to the furthest bathroom in the office, or just take a lap down the hall. Moving around is never bad for you!
- Balance your projects—Once you start to feel the burnout on one assignment, save your progress and switch to a new one.
- Take a call outside—Even if it’s cloudy, being outside gives you a vitamin D boost and stimulates your brain. It’s always nice to have a change of scenery!
- Control your coffee intake—Surprisingly, there are better/worse times to consume caffeine. Drinking smaller doses throughout the day is much more effective than chugging a venti first thing in the morning.
Essential oils are the trendy way to do aromatherapy. From applying externally on pressure points to steaming them throughout a room, these tiny bottles of oil can provide so many benefits. With so many options available, it can be hard to determine which oil is for you.
Looking for a scent to tackle a specific problem? Here are some of my favorite remedies:
Chamomile—Just like the tea, this essential oil is great for relieving anxiety and stress.
Lavender—Another soothing sent, lavender is commonly used to rid of headaches!
Rosemary—Feeling distracted at work? Rosemary is known for increasing memory and improving focus.
Peppermint—Perfect for the mid-afternoon slump, use this scent boosts energy and mood.
Tea tree—One of the most versatile oils, pick up some tea tree if you need to soothe skin inflammation and irritation.
I hope these suggestions can help you incorporate essential oils into your daily life!
It seems like every time I turn on the news lately, someone is reporting on the particularly aggressive flu season in our midst. If you’re like me, you probably can’t afford to get sick as a dog and miss days of work. Here are some tips for staying flu-free:
Sanitize your environment. Whether you are on a plane or at your desk, be sure to clean off anything you will be touching with antibacterial wipes. Remember: your technological devices are breeding grounds for bacteria.
Sanitize your hands. Because it is difficult to avoid physical contact and touching germy surfaces at all times, be sure that you always have hand sanitizer at the ready.
Keep your distance. When working in an office environment, spending time with friends, or walking down the street, you are at risk of getting sick from someone around you. For this reason, keep hand shaking and drink sharing to a minimum.
Treat your body well. When you are sleep deprived, worn out, or generally unhealthy, you are at greater risk of catching something. Be sure that during this flu season you get exercise, eat well, and plenty of sleep to ward off illness.
Hope you all stay well in this sickly season!
Between work, friends, and family, finding a minute alone can seem impossible. This is especially in big cities, where I find much of my time is walking through crowded sidewalks or packed into a subway with strangers.
Taking time for yourself, while difficult to arrange, is also incredibly important. Meditating, walking around a park, or just reading in my home grounds me and prepares me for the week ahead, no matter the task. Time spent clearing your head between endless meetings and luncheons isn’t a waste; it’s recharging so you can best face whatever comes next in your day with energy and focus you otherwise might not have had.
The biggest questions you should ask yourself when trying to carve out this time alone can be boiled down to three basics: When am I free? What form of relaxation do I have time for? What am I really needing right now?
If you only have 20 minutes before your next meeting, maybe the best thing is to plug in some ear buds and do a guided meditation on a park bench. There are plenty of great meditation apps to choose from, like Headspace. Maybe you have three hours, and therefore have time to throw on workout clothes and head to the gym for some much-needed cardio. Or maybe what you are really craving is down time, in which case a nap may be the perfect move. Even if you just have a few minutes before your next event, try sitting somewhere comfortable and closing your eyes, enjoying a few deep breaths.
No matter how you spend it or how long you have to enjoy it, I guarantee that making some me-time in your day is worth the effort.
Staying hydrated is a basic but essential part of a healthy, functioning body. When we’re hungry, the body is usually not shy about reminding us to eat (sometimes with loud, grumbling noises that flare up during the quietest moment of a meeting). But the body is much more subtle when it comes to letting us know we’re short on fluids.
Dehydration can cause fatigue and affect cognitive abilities, which can lead to serious problems. In order to prevent this, look out for these signs that you should reach for a water bottle:
You feel dizzy when you stand up too fast. Blood pressure drops when you’re dehydrated, which can leave you feeling dizzy and give you a rush of lightheadedness when you get up too quickly.
Your lips and hands are cracking. Dehydration often makes its way to your skin, which can result in cracks forming on your lips and knuckles. This can be itchy and painful.
You have headaches. While a headache can signify a hundred different things, one of the most common causes of headaches is dehydration. When the brain is dehydrated it can actually shrink, just like a sponge due to lost fluid.
Your limbs are cramping. Dehydration is responsible for cramps, because it alters your body’s balance of electrolytes, which are responsible for keeping your muscles functional.
According to the Mayo Clinic, the right amount of water per day is 11.5 cups for women and 15.5 cups for men. Of course, this fluctuates with body type and health levels, but in general it’s a good baseline to shoot for.
Lactose intolerance means your body has a hard time digesting and breaking down lactose, a natural sugar found in milk and other dairy products. It can sure seem like a social injustice for a number of reasons, not the least of which includes hindering one’s ability to eat ice cream! As a child, I remember being flabbergasted and barely able to believe that some of my friends had to stay away from the sweet, unrivaled treat that is ice cream.
Then I discovered an entire grocery freezer shelf stocked with alternate options, some that are even tastier than their counterparts! Not all is lost, after all, for those who cannot tolerate lactose. Here are three delicious ice cream brands for those looking to avoid dairy:
NadaMoo: NadaMoo’s ice cream is made with a coconut cream base, which gives it a delectable airy, whipped texture. Unlike other coconut-based ice creams, NadaMoo’s pints don’t contain an overly-present coconut flavor. I suggest the Rocky Road.
Ben and Jerry’s: The classic ice cream duo recently came out with a line of non-dairy pints, and it makes me love those two even more. These creations are made with almond milk and come in seven different flavors. You can’t go wrong with their big seller: Cherry Garcia!
Talenti: Talenti’s Peanut Butter Fudge pint is a knockout. Unlike the other dairy-free options on the market, this one is made not with soy, cashew, coconut or almond–but with real peanut butter! It’s like digging your spoon into a big tub of frozen peanut butter and dairy-free fudge swirl. You can’t go wrong.