Hello, health enthusiasts! My name is Kaitlin, and I’m sharing the best wellness tips from around the internet this week.
You’ve no doubt heard that the Mediterranean diet is one of the best eating plans you can follow, thanks to nutrient-rich options like olive oil, wild-caught salmon, nuts and seasonal veggies. But with grocery prices sky-high at the moment, many people may think the diet is financially out of reach. (After all, salmon and walnuts are not cheap!) This week, dietitian and Yahoo contributor Lauren Manaker wrote about the cost of the Mediterranean diet for Yahoo and shared some pointers on how to follow the plan without busting your budget.
One easy tip to follow? Swap out fresh fish for canned varieties, like omega-3 rich salmon and sardines. Not only are the tinned options more affordable than their refrigerated counterparts, but canned fish is also shelf stable — meaning it won’t spoil in the back of your fridge because you forgot to eat it in a timely fashion.
Another way to save money but still get plenty of nutrients is to enjoy frozen veggies rather than fresh. Since vegetables are frozen at their peak nutritionally, you can rest assured that you’re getting all those important vitamins and minerals while also saving money.
Want to take things to the next level? Consider starting an herb garden so you can enjoy all the flavors of the Mediterranean diet without having to stock up at the grocery store.
If you’re looking to plan for the week ahead, take a look at your local weather forecast, then peek at your horoscope if you’re so inclined. Finally, pick your “one small thing” to do this week to improve your well-being. Here are some options.
🚰 Drink water earlier in the day
There are a ton of great reasons to front-load your water intake, experts tell EatingWell. Since we lose water from breathing and sweating overnight, dietitian Amy Shapiro says that “drinking water in the morning helps restore normal hydration levels, which supports energy and focus.” And that’s not all: Staying properly hydrated can also aid in digestion and even help you consume fewer calories at your next meal for better weight management. Sticking to drinking more water earlier in the day, and tapering off closer to bedtime, also means you’ll be less likely to wake up in the middle of the night to pee, which can disrupt your sleep.
🚶 Take a power walk
Step up your walking game by turning it into a “power walk,” aka a walk you do at the top of your walking speed, Women’s Health reports. You’ll get all the benefits of walking — boosting your heart and lung health, better management of blood pressure and blood sugar and burning more calories, not to mention improving your mood — but in a shorter amount of time.
Laura A. Richardson, a professor of applied exercise science at the University of Michigan, says that to get the most cardiovascular benefits, try to exert yourself to about a 7 out of 10 on the rate of perceived exertion (RPE) scale, and keep up your stride for ideally 30 minutes or more. Make sure to bend and swing your arms for momentum, engage your core and focus on taking smaller, quicker steps rather than a wider stride.
🧃 Pick this juice
Juice may have a health halo, but often it’s nothing more than water flavored with sugar, our friends at Today tell us. If you are going to grab one, however, some picks are better than others. Experts for Today say to look for 100% juice, which is the most dense in nutrients. Juices made from pomegranate, beet and low-sodium vegetable juice are great options because they’re packed with antioxidants. And if you’re looking for something to improve your night’s rest, try tart cherry juice, which contains sleep-inducing melatonin and tryptophan. It’s also great for after a workout since it can help reduce muscle soreness.
🚿 Shower right after you work out
It may seem like it’s no big deal to put off showering after a workout, especially if you’re heading straight to an alfresco brunch or work from home where no one can smell you while answering emails. But experts tell Women’s Health you really should rinse off ASAP. Not only will doing so prevent odor, but it also prevents the risk of not-so-fun stuff, like acne, skin irritation and even folliculitis, which is when hair follicles become inflamed, leading to pimple-like bumps. Postworkout, stick to products made for sensitive skin, even if you don’t typically have it — your skin can be extra sensitive following exercise due to increased blood flow. And while exfoliation is great to do twice a week to prevent dead skin buildup, skip it immediately after a tough gym session for the same reason.
🫒 Buy olive oil in this container
Olive oil is full of heart-healthy fat and has even been linked to better brain health and reduced joint pain. But if you want the most bang for your buck, pick an olive oil that’s packaged in a dark glass bottle rather than plastic, Martha Stewart reports. Unlike plastic containers, it’s harder for oxygen to seep into glass bottles, which can shorten the oil’s shelf life and even cause it to go bad faster. Also, putting olive oil in plastic can cause chemical migration, especially when the olive oil is warm (like, say, in your pantry on a hot day), which can change the way it tastes. Meanwhile, “dark glass is non-reactive, so it won’t interact with the oil, and it shields it from damaging UV rays,” Jill Myers, founder of Women in Olive Oil, tells the outlet. Bonus points? Dark glass will look prettier in your cabinet.
🍷 Pass on alcohol to keep your blood pressure in check
The American Heart Association just updated its guidelines on the best ways to lower blood pressure and protect your heart, Prevention reports. One notable shift: The AHA now recommends avoiding alcohol. Though there have been “differing views on alcohol and potential cardiovascular risk” over the years, cardiologist Shaline Rao tells Prevention, the AHA has now seen that “consistent alcohol intake has more potential for risk than benefit.” One reason to skip it has to do with how the liver metabolizes the alcohol, which causes the blood vessels to constrict. This leads to stiffer blood vessel walls and, therefore, higher blood pressure over time. So the next time you’re at an event, try a fun mocktail instead, or just cut back on how many drinks you have throughout the evening by having a glass of water in between.
🧽 Exfoliate the right way
Exfoliation is great for your skin — it removes dead skin cells, smooths skin texture and boosts product absorption. But doing it too often can backfire and leave your skin dry, irritated and inflamed, as well as more prone to breakouts. Experts tell Prevention that you should tailor how often you exfoliate to your skin type: Aim for one or two times weekly for dry, sensitive, combination or mature skin, and two or three times a week for oily or acne-prone skin. Always exfoliate gently, preferably at night (when your skin has time to rejuvenate itself!), and moisturize right after to protect your skin barrier. One sign you’re overdoing it? “The skin will feel dry and tight,” dermatologist Dr. Brooke Jeffy says.
☀️ Get more vitamin D to support your immune system
Want to avoid catching a summer cold? You may have heard you should load up on vitamin C-rich foods, like oranges and strawberries. But experts tell Prevention that vitamin D is crucial, as it helps produce antibodies — and most people don’t get enough of it. Although spending time in the sun can boost your vitamin D levels (your body produces the vitamin when exposed to ultraviolet rays), you can also load up on foods like fatty fish, mushrooms and eggs, as well as purchase vitamin D-fortified foods, such as some cereals.
🥔 Stop storing potatoes in the fridge
Some fruits and vegetables do better under refrigeration, preserving their shelf life, but putting potatoes in the fridge is bad news, our friends at The Takeout report. Storing potatoes in the refrigerator causes their starches to turn into sugar, which alters their flavor and texture. And when cooked at high heat, those extra sugars can form acrylamide, a potentially harmful compound. Instead of putting potatoes in the fridge, keep them somewhere cool, dark and dry, like your pantry, which also slows down sprouting and helps keep them from turning green.
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