Anti-Inflammatory Iced Cooler

Here’s a great recipe to help you cool down as the weather heats up. It can be served warm or over ice, but when it’s hot out, I prefer it ice cold. Turmeric is a great natural anti-inflammatory and this is absolutely delicious! I found this recipe on thefullhelping.com. I just let it cool and serve over ice during the hot summer months. Enjoy!

Ingredients
    • 2 cups almond milk (rice milk, soy milk, coconut milk, and any other non-dairy milks are a fine substitute)
    • 1 teaspoon turmeric powder
    • 2 teaspoons freshly grated ginger, or 1 teaspoon ginger powder
    • ½ teaspoon cinnamon powder
    • ¼ teaspoon cardamom powder (optional)
    • 2 pitted medjool dates or 1 tablespoon maple syrup
Instructions
  1. Blend all ingredients together in a blender. Transfer the mixture to a small pot and heat gently, stirring often. Serve warm.

Turmeric Milk: An Anti-Inflammatory and Dairy Free Treat

4 Ways To Get Rid Of Pesky Insomnia

By Jack Choros

Just over two years ago I was diagnosed with a health problem that causes me to feel an uncomfortable tingling sensation in my kidneys at night. It’s enough to wake me up from my slumber. Before getting a good night’s sleep was ever a problem for me, I took for granted how much losing an hour here or an hour there could impact my day-to-day life. As trying as it has been to manage my health over the last two years, I’ve picked up a few tips and tricks that have allowed me to manage my symptoms and get a better night’s sleep overall. If you have trouble sleeping, feel free to implement the tips. There is no replacement for talking to a doctor if you’re having issues, but if it’s the middle of the night and you just happened to stumble upon this blog post, then you’ve got nothing to lose.

Avoid Consuming Caffeine and Cigarettes Before Bed

Caffeine is a stimulant found in coffee, pop, chocolate, energy drinks and many other food items. Cigarettes on the other hand contain nicotine, the primary stimulant that causes smokers to become addicted to lighting up. Stimulants increase your heart rate and speed up your brain other bodily functions. It goes without saying then that if you’re trying to rest, you should avoid anything that makes your mind or body want to race.

Exercise More

Exercising regularly not only improves physical fitness, it also releases endorphins in the brain that help to relieve stress. That’s why engaging in regular physical activity can help you sleep better. The key word there is regular physical activity. Studies show that consistently exercising will have a more definitive impact on your ability to sleep rather than just trying to push yourself through a hard workout for a day or two as a way to remedy tossing and turning for a night. Make a committed effort to improving your health and wellness by living an active lifestyle and your body will reward you with a more restful night counting sheep.

Monitor Your Snoring and Limit It

If someone in your household complains of loud snoring noises coming from your bedroom, it means that your airway is blocked in some form or fashion. That may be happening for a variety of reasons, including: alcohol consumption, obstructive sleep apnea, the position you’re sleeping in, nasal problems or the anatomy of your mouth. Obviously limiting your alcohol consumption is in your control and a chronic problem was sleep apnea may require help from a doctor. One thing you can do on your own however is test out nasal strips or mouth guards. Good Morning Snore Solution is a very good mouth piece produced in Canada that I found which pushes your tongue slightly forward, thus making it difficult if not impossible for your snoring to continue while you’re sleeping.

Develop A Regular Sleeping Routine

Developing a sleeping routine is about more than just going to bed at the same time every night. It’s about making the environment in your bedroom conducive to sleeping by doing simple things like limiting light or noise. Make sure that you go to sleep when you’re actually tired. Getting frustrated at night when you’re tossing and turning doesn’t help. If you can’t sleep for more than 20 minutes, try getting up and doing something that will calm you down. Don’t nap too late into the evening and don’t drink too much fluid before bedtime. Also avoid foods that bother your stomach or create any sort of an uncomfortable vibe in your body.

Follow these four tips and you’ll have the peace of mind knowing that you’re doing everything possible to be able to sleep tight. If problems persist, you may need experts or professionals to intervene, but before you get to that point, treat your body right and try your best to get some rest!

Source: Huffington Post | not affiliated with Aetrex Worldwide

7 Reasons Why Your Feet Feel Heavy When You Run—and How to Fix It

By Alexandria Gomez

Running is, without a doubt, one of the best forms of cardio. You can do it anywhere and the crazy endorphin release is amazing (hello, it’s called arunner’s high). Yet despite all that, many women still hate running.

Among the many reasons people avoid hitting the pavement: It’s hard to get in the zone when your feet feel like cinder blocks.

Here’s what’s up with that and what you can do about it.

1.  You’re Not Getting Enough Circulation
If you sit at a desk all day and keep your legs crossed most of the time, a sudden change in activity could cause feelings of heaviness in your lower legs, says Rebecca Pruthi, M.D., a podiatrist specializing in sports injuries and owner of Foot Care of Manhattan. Other circulatory issues, such as diabetes, varicose veins, or smoking could lead to a heavy feeling in your stems, too.

The fix: Start out slow, says Atlanta-based exercise physioligist, Janet Hamilton, C.S.C.S., founder of Running Strong. If you’re a new runner, she suggests you warm up with five minutes of walking and stretches that keep you moving, such as walking lunges for your quads, side stretches for your core, and calf raises for your hamstrings. Then, transition to a light jog and eventually start running. (Work some low-impact yoga into your routine at home with Women’s Health’s Flat Belly Yoga DVD.)

If you’re sedentary at work, try changing positions. Try taking a quick lap around the office and stretching at your desk. You can do a standing thigh stretch, pulling your heel to your butt with the arm on the same side. Another option: a sitting lower-back stretch, hugging a bent leg to your chest. If the issues persist, see a doctor to make sure there are no underlying issues.

2.  You’ve Gained Weight
“If you recently gained weight from pregnancy or just life, you’ll feel a lot of stress on the feet and legs,” says Pruthi. “This results in a pounding feeling when running,” she says. It’s important to think of weight gain as relative to the individual, says Hamilton. “Most people report feeling a difference after gaining 2 percent of their body weight,” she says. Since a smaller weight gain is often caused by fluctuations in water retension, try to pinpoint why you’re a little bloated. Maybe you’re eating more carbs or salty food than usual, which can cause your body to hold onto excessive amounts of water, says Hamilton.

The fix: Try briskly walking or using lower impact exercises to shed some of the extra weight, before you start running. If you suspect you’re holding on to more than just water weight, check out these tricks to burn more calories during any workout.

3.  You’re Vitamin Deficient
If you’re not getting enough magnesium, iron, or folate in your diet, it can make you feel a stronger gravitational pull, says Pruthi. Iron, for example, is what your blood requires to produce hemoglobin, a.k.a. the part of your red blood cell that carries oxygen. So if you have an iron deficiency, it could mean that having less oxygen in your blood stream is causing a general feeling of fatigue.

The fix: Incorporate these vitamins into your daily diet through whole foods that are naturally packed with them, like leafy greens, legumes, and seafood. As far as supplements go, proceed with caution. “It’s a good idea to get your blood tested by a physician to identify any specific deficiencies rather than just jumping on the supplements,” says Hamilton. “Too much iron can be problematic.”

4.  You’re Not Drinking Enough Water
As with any form of exercise, dehydration and a lack of electrolytes will make you feel sluggish. The reason you notice it more when you run is because it’s a high-impact activity, says Pruthi. High-intensity activities make you sweat more, and when you drip you lose electrolytes and water. That lack of electrolytes messes with the functionality between your muscle contractions and nerve conductions (the electrical signals that your brain uses to communicate with your nerves), making it difficult to run, says Hamilton.

When you’re dehydrated, your blood volume depletes. And since blood is responsible for fueling muscles with oxygen and cooling the core, your body has to choose between these two functions. Ultimately your body will choose the most necessary function, cooling you down, so your muscles get the shaft and you’re left feeling exhausted, says Hamilton.

The fix: Get your daily dose of recommended H2O—and we don’t mean that age-old eight glasses a day. Hydration is not one-size fits all, says Hamilton. I always tell my clients to drink to thirst, meaning if you’re thirsty, go ahead and drink. Another great way to monitor if you’re getting enough water is to look at your pee. Is it dark? that means you’re not getting enough water. Simple as that. If you’re going on a run longer than 30 minutes in the summer heat, bring a water bottle with you, she says. And if you’re somewhere extra hot, have a sports drink containing extra electrolytes before hitting the road.

5.  It’s in Your Bones
If your gait (the manner in which you walk) is off, that will be exacerbated during running, says Pruthi. “If you pronate (roll your foot inward) or if you supinate (roll your foot outward), you may need to be fitted for orthotics to help you stride in a neutral position.”

The fix: Rather than focus on what part of your foot hits the ground when, put your efforts toward monitoring your cadence, says Hamilton. Your cadence is the amount of beats (i.e. steps) you take per minute whilerunning. The best way to monitor your cadence is by running on atreadmill barefoot for one minute, taking down your cadence number, then comparing it to your cadence after a minute with shoes on. Your cadence with shoes on will likely be lower than that with shoes off. You want to get your cadence with shoes on as close as possible to that of when you have shoes off for a more efficient run. Hamilton says we have better form running barefoot because we’re more likely to keep our feet under our bodies and pick them up quickly. The next time you run, try listening to a song that has the desired beats per minute you’re trying to reach (Spotify has a tool for that). If that doesn’t work, see a podiatrist for a gait analysis and foot exam. They may fit you for custom molded orthotics.

6.  You Need New Kicks
As any runner will tell you, it all comes down to the shoe. If you’re experiencing heaviness, you may need a more supportive, cushioned shoe. This prevents excess stress on your joints, so you don’t get worn out as fast. Pruthi also suggests a lower-heeled option for a smoother run. And don’t forget to switch out your sneaks every 500 miles for maximum comfort, she says.

The fix: If you’re not sure what shoe to buy, hit up your local running store where the employees know their stuff. You can tell them your current activity level, goals, and sensitive areas, and they should be able to fit you properly with a shoe you’ll love. Or, just check out our running shoe guide.

“When the foot strikes the ground, it should be light and quick,” says Pruthi. “Your foot should not be extended out in front of you with a locked knee.”

The fix: Keep your foot close to your body rather than over extending your stride, says Pruthi. This facilitates a smoother, lighter-feeling run. The easiest way to make this correction is by starting out running on flat, unobstructed surfaces, like a flat street in your neighborhood or a trackYou can transition to non-flat surfaces when the flat paths begin to feel too easy, says Hamilton. Start slowly, incorporating hills, and keep in mind that you don’t need to do a super strenuous path every day. Try hills and longer routes for days when you want a challenge and shorter flatter runs in between. That way you don’t over fatigue your muscles, says Hamilton.

Source: Women’s Health Magazine | not affiliated with Aetrex Worldwide

The shoes you wear greatly impact your performance: How to find the right ones for you

What type of shoes should I buy?

The type of shoes to buy should be based on the kind of activity you will be performing.

Tips on the purchase of your next athletic shoes:

• Try on shoes at the end of the day. This way your feet will be at their largest and most tired. The shoes that seem comfortable at the end of the day are the ones you should buy.

• The shoes should be comfortable as soon as you try them on. There is no “break-in” period.

• Don’t forget the socks! They are a very important part of the comfort of the shoes you buy. Ill-fitting socks can compound problems by rubbing your feet and causing blisters.

• There should be a firm grip of your heel in your shoes. There should be no slippage that could cause pain as you wear them over time.

What to look for based on your stride

Running Shoes

Conventional thinking suggests that a good running shoe should have ample cushioning to absorb shock, but there are advocates for minimalist running shoes that have almost no cushioning. When you choose a cushioned shoe, look for overall shock absorption for good foot and heel control.

Jogging Shoes

Joggers should wear a shoe with more impact cushioning. While running shoes are designed to provide maximum overall shock absorption for the foot, jogging shoes focus more on heel and ankle control and cushion.

Walking Shoes

If walking is your sport or your doctor’s recommendation for cardiovascular conditioning, wear a lightweight shoe. Look for extra shock absorption in the heel of the shoe and especially under the ball of the foot. This will help reduce heel pain as well as burning and tenderness in the ball of the foot. A shoe with a slightly rounded sole or rocker bottom also helps to shift weight smoothly from the heel to the toes while decreasing the forces across the foot. Walking shoes have more rigidity in the front so you can roll off your toes rather than bend through them as you do with running and jogging shoes.

Although not a cure-all, these qualities in a running, jogging or walking shoe may help prevent shin splints, tendinitis, heel pain and stress fractures.

When to buy new shoes

If you ask five different people, you may get five unique answers to this question. The “best practice” answer is to change shoes every 6 months while rotating between two pair (wear the shoes one day and switch to another pair the next, alternating days). The best answer is really to listen to your body. When the shoes break down you will know it because they will no longer support your feet in the midsole of the shoe. This will lead to a sense of vibration throughout the body and then pain in the foot, ankle and shins.

Source: Military Times | not affiliated with Aetrex Worldwide

Should You Leave Your A/C On All Day Or Turn It Off?

By Emily Main

We’ve all wondered this at some point, usually after coming home to a stifling house on a long, hot summer day—do you really save energy by shutting off your air conditioner when you’re gone for the day, or is it better to just let it run at the same temperature setting all day long?

Wasting energy not only costs you more money, it leads to more burning of coal and other fossil fuels that contribute to global climate change. We contacted Jennifer Thorne Amann, MES, buildings program director for the American Council for an Energy-Efficient Economy (ACEEE), to help us figure it out.

It may seem like a waste of energy to turn your air conditioner on and off, but doing so actually saves you a fair amount of money and helps your air conditioner work more efficiently, says Amann. While it may seem like your unit has to work hard to cool a space down from 80 to 75 degrees, “air-conditioning systems run most efficiently when they’re running at full speed,” rather than running for shorter periods at a less powerful speed to maintain a constant temperature all day, Amann says. They’re also better able to dehumidify your house when they run at full blast, she adds.

If you have central air, or a window unit with a thermostat, you can save energy and keep things from getting unbearably torrid by setting the thermostat higher. ACEEE estimates that air conditioners use 3 to 5% less energy for every degree you raise the thermostat. To get the best energy savings, leave your thermostat set at 78 degrees or higher while you’re out.

Here are a few other ways to stay cool and get better A/C energy savings this summer:

Buy a programmable thermostat. Whether you turn your central air off or turn its thermostat up when you’re out of the house, a programmable thermostat can crank up the cool factor before you get home. That way your house will be comfortable when you walk in the door. Amann notes that you’ll need to buy a thermostat that suits both your cooling and your heating systems. Some models don’t work with heat pumps, which can pose a problem in the winter, so check with whoever installed or services your system. If you use a window unit, an appliance timer can serve a similar purpose, and newer models may include a timer as well as a thermostat.

Buy a ceiling fan. Fans don’t necessarily cool a room, but they move air across your skin, making you feel comfortable at a higher temperature. That allows you to set the thermostat higher and stay cool while using less energy. However, because it doesn’t reduce the temperature of a room, it’s a waste of energy to leave a ceiling fan on in the hopes that it will keep your house cooler while you’re gone.

Plant some bushes. Large, shady bushes planted on the south and west sides of your house will reduce heat gain during the day.

Create crosswinds. The easiest way to cool a house is to open a window, but not too much. The less you open it, the more of a draft you’ll create, and it can also be a great natural air freshener by filling your home with pleasant fresh air. You can create cross breezes in a one-story house or a single room by cracking one window’s bottom sash and another’s top sash. If you live in a two-story house, open a window on the first floor a crack and another window upstairs on the opposite side of the house. Experiment to see which windows work best and how much you should open them.

Source: Prevention | not affiliated with Aetrex Worldwide