Category: Lifestyle

Unlike most outdoor activities, going on a hike doesn’t require a lot of specialized gear or training. Sure, you can load a backpack full of equipment if you’d like, but really all you need is a good pair of boots to keep your feet comfortable out on the trail.

Finding a pair of hiking shoes that are right for you has gotten more difficult in recent years, however, thanks in no small part to the sheer number of options that are now available. Not only are there hiking boots made for practically every type of environment imaginable, many of them are made from sophisticated fabrics and materials and feature high-tech soles and a host of unusual design elements that may or may not be important to the person buying them.

If you’re in the market for a new pair of hiking boots, we have some tips that can help you sort through all of these different options and pick the ones that are best suited for your particular needs.

Buy Shoes That Match Your Style of Hiking 

The first thing you need to think about when selecting new boots is the type of hiking that you plan to be doing in them. This will be crucial in the long run for keeping your feet healthy and comfortable while out on the trail. For instance, if you’ll mainly be making short day hikes on clearly marked and easily accessible routes, you can get away with wearing a much lighter boot than someone who will be backpacking through high alpine settings for several days at a time.

Just like with most other outdoor sports, having the right footwear is key. Hikers strike a fine balance between the weight of their shoes and the amount of protection they provide. Shorter hikes mean lighter shoes but less protection, whereas longer, more challenging treks require boots that are more substantial. Understanding your own specific needs will make it easier to identify the shoes that work best for you and will ultimately lead to you being better prepared for the trail.

Boots vs. Shoes 

Generally speaking, hiking footwear comes in two different styles, shoes and boots. Hiking shoes typically are low-cut, lighter in weight, and have more flexible soles. This makes them better suited for day hikes or light backpacking duty when ankle support isn’t necessarily a major concern. They are popular with hikers who like to travel a little faster or who feel confined in a more robust boot.

Hiking boots, on the other hand, tend to weigh more, but provide higher levels of protection for both the ankles and feet. They feature mid- and high-cut designs and soles that range from flexible to very rigid, depending on the terrain that they’re intended to be used on, the duration of the hike, and how much your pack will weigh. Backpackers and mountaineers will want something with a more rigid sole, whereas those walking shorter distances will forego such levels of protection in favor of a more comfortable fit.

Which of these styles works best for you is completely a matter of personal preference, but it is important to understand their strengths and weaknesses when deciding which type of footwear will best address your needs.

If the Shoe Fits…

Finding just the right fit is an important part of selecting a good hiking shoe. Obviously, you want to find one that feels comfortable on your feet and provides plenty of support, but there are other important factors to consider too.

For instance, you’ll want a shoe that has plenty of room in the toe box so your foot isn’t smashing into the front of the boot while you’re walking. You’ll also want to be sure that a boot fits snugly, but not so much that it is uncomfortable to the point of potentially cutting off circulation. On the other hand, the shoes shouldn’t be so loose that it feels like your foot is sliding around inside them either. That’s a good way to develop blisters, which will quickly ruin any hike.

When trying on hiking boots, be sure to wear the same type of socks that you would use on a typical hike. This will help you to get a better idea of how the shoes fit and understand how they’ll perform. You don’t want any surprises when you set out to wear them on the trail for the first time, which is when you’re most likely to discover problems.

Don’t Spend Too Little or Too Much 

One of the other important factors to consider when buying hiking boots is how much you want to spend. Although there are now many footwear options to choose from, the price range between the high and low ends is also as wide as it has ever been. These days it is possible to find hiking shoes for as little as $30, as well as boots that cost hundreds.

You’ll want to avoid those cheaper options as much as possible, because they don’t tend to be very durable and won’t offer the level of support that you’ll typically need either. On the other hand, expensive high-end boots will definitely be plenty rugged and durable with great traction and support, but spending money on that type of shoe would be overkill for most of us. Unless you routinely venture into extreme environments, you’ll get better value from footwear that more closely aligns with the type of hiking that you do.

The bottom line is that you should spend a little extra money on a good pair of boots that will last you a long time, but don’t get lured into dropping a lot of cash on footwear that you simply don’t need. Also, stick to name brands that are well known and trusted. In the long run, you’ll be much happier with your purchase.

The typical American medicine cabinet is full of expired and unused drugs that often sit untouched for years. When there’s a need for additional space in the medicine cabinet only a fraction of these medications will get disposed of properly. In 2015, approximately 4 billion prescriptions were filled at pharmacies throughout the United States. It’s estimated that of those 4 billion prescriptions, as many as one-third are never used.

Fortunately there are a few safe alternatives for disposal so that we don’t have to let expired or unused prescriptions accumulate dust in the medicine cabinet.

Expired and unused medications generally should not be flushed down the toilet, poured down the drain, or thrown out in the trash. Studies have shown that over-the-counter and prescription drugs can make their way into our nation’s waterways if we don’t dispose of them properly. Once in the waterway they can contribute to water pollution and cause adverse effects on aquatic life. When drugs are discarded into the trash there’s a possibility that they’ll be found and misused or pollute the soil in a landfill.

The good news is that there are plenty of community-based drug “take-back” programs to help minimize the amount of flushing and tossing of medications. These take-back programs allow people to drop off their unused medications at convenient locations. The reason that take-back programs are so successful is they are convenient and they keep unused drugs out of our waterways and prevent drugs from being misused by someone who finds them in the trash.

At least once each year there are National Prescription Drug Take-Back Days. According to the U.S. Department of Justice: “The National Prescription Drug Take-Back Day aims to provide a safe, convenient, and responsible means of disposing of prescription drugs while also educating the general public about the potential for abuse of medications.”

This year a take-back day is scheduled for April 30, 2016, from 10:00 a.m. – 2:00 p.m. On April 1, 2016, the Department of Justice will provide information on collection sites near you.

Another option for locating a disposal program in your area is finding a local pharmacy on Dispose My Meds by typing in your zip code. The map will reflect any local pharmacies near you that accept unused medications.

If a pharmacy isn’t an option, contact your local law enforcement agency to find out if medication disposal is available at the precinct or another local agency. It’s also worth checking in with the prescribing physician about a take-back program.

As a last resort, if no disposal instructions are given on the prescription drug label and no take-back program is available in your area, throw the drugs in the garbage following this protocol suggested by the U.S. Food and Drug Administration:

• Mix medicines (do not crush tablets or capsules) with an unpalatable substance such as dirt, kitty litter, or used coffee grounds.
• Place the mixture in a container such as a sealed plastic bag.
• Throw the container in your household trash.
• Scratch out all personal information on the prescription label of your empty pill bottle or empty medicine packaging to make it unreadable, then dispose of the container.

There are a number of options for proper disposal of unused and expired medications. Spending the time to find a take-back location in your area will help prevent water pollution and the possibility of drug misuse.

I’m certain I’ve been through the spectrum of hair health issues. At times I’ve dealt with oily hair, dry scalp, limp hair, itchy scalp, thinning, and excess breakage. I tried dozens of treatments at my local drugstore and have even tried a few treatments at the salon, but nothing worked. The solution was as simple as looking in my kitchen. Now some of my messiest foods are improving my hair’s health.

The Kitchen Serves Up the Solution

I’m always up for trying a DIY solution for beauty and health. When I read about some DIY hair recipes to improve my hair and scalp’s health, I had to try them.

I already had most of the ingredients in my kitchen, such as avocados, eggs, honey, and molasses. I did have to make a special trip for the seaweed recipe, though.

Restore Moisture With Honey

Honey isn’t the easiest to apply, but it took my dry, damaged hair and made it soft and luxurious. I also recommend it if you’re out in the sun a lot.

You should shampoo your hair before applying this DIY moisturizing hair treatment. Leave your hair damp. Then mix 2 tablespoons of olive oil with a half cup of honey and massage into your hair. The olive oil moisturizes your hair and helps the honey to spread evenly. Wait 20 minutes and shampoo out.

To help strengthen and moisturize, sometimes I add 2 tablespoons of pureed avocado, which rejuvenates my hair even more.

Eliminate Frizz With Avocado

You’ll notice I use avocado in many hair recipes. That’s because it’s full of nutrients that naturally improve hair and scalp health. It’s not just for great guacamole!

I love using this avocado recipe in the winter when my hair gets extra dry and frizzy. Apply half a well-mashed avocado to clean, damp hair. Leave on for 15-20 minutes and rinse. If you don’t mind a messier version, add in 2 tablespoons of coconut oil and 2 teaspoons of olive oil for extra moisture.

Eggs Treat All Types

Eggs are kind of a universal treatment for better hair health: Egg yolks moisturize, and egg whites treat oily hair. I usually have to use the egg whites in the summer when my hair gets oily fast. Once a month is all it takes for eggs to make a major difference. A single egg is ideal for normal hair. 

Honey and Yogurt Mask Fights Flakes

Even when my hair is oily, I tend to have flakes. It’s a battle I’ve often fought and lost. Now, my hero, the honey and yogurt mask, has saved me (or at least my scalp).

Plain yogurt strengthens my hair and erases dandruff. I love how my hair looks afterward, and a non-itchy scalp is a huge plus.

I use 2 handfuls of plain yogurt and mix in 2 tablespoons of honey. A banana or half an avocado would be a great addition too. Work the mixture over your hair and scalp, leave on for 20 minutes, and rinse.

Strengthen and Moisturize With Molasses

I honestly wasn’t sure how well molasses would work in my hair, but it’s become my go-to deep conditioner. Some people even use it as a pre-wash treatment.

I prefer to use blackstrap molasses, but any darker molasses does well. If you have light colored hair, use honey-colored molasses to avoid darkening your hair.

Mix one part molasses with one part olive oil, avocado oil, or coconut oil. The exact amount depends on your hair length. You can also add this to your favorite conditioner for an extra boost of moisture. Leave on for up to 20 minutes and rinse thoroughly.

Seaweed Heals Hair

Seaweed is a powerful little ingredient, though a bit messy. I’ve used several seaweed recipes and they’ve helped with dryness, dullness, and damage.

For the easiest DIY hair mask, add warm water and seaweed to a bowl. Let the seaweed soak for an hour. Strain out the water and apply the seaweed to your hair. I leave mine on for 30 minutes and then rinse.

I highly recommend trying different forms of seaweed and algae, as each has its own beneficial properties. Green, red, and blue algae boost hair growth, for instance.

I alternate masks depending on my hair needs. Since starting, I’ve noticed that my hair is healthier than it’s ever been. Try the best mask for you once every other week and you’ll start to see improvement.

One thing that often surprises new runners is the fact that there is so much more to picking the right running shoe than walking into the store, finding your size, and a color scheme that appeals to you. No—there are many different types of running shoes for all different types of runners, types of terrain, and types of feet. And picking the wrong one could lead to discomfort and even possible injury. Not only is this information overwhelming, but the jargon thrown around when discussing a running shoe can be utterly confusing.
So let me break it down for you. First, we’ve got the anatomy of a running shoe. Although there is certainly more terminology than listed below, these are some of the more common terms you are most likely to hear.
Sole: This one might be obvious to most people, as it is the bottom of the shoe. But in the running world, we break it down into three separate parts: the outsole, the midsole, and the insole.

• The outsole is the very bottom of your shoe, the part that comes in contact with the ground. It is typically made with a harder type of plastic and is where there is “traction” or grip.
• The midsole is the layer that sits between the outsole and the upper. (If you’re a visual person, imagine that your foot goes between the midsole and the upper.) The midsole is where you will find the cushioning, if any, of the shoe.
• The insole, or sock liner, is the first layer of soft foam your foot rests on inside the running shoe.

EVA (ethylene-vinyl acetate): Lightweight, foam-based cushioning used in the midsole.
Polyurethane: A more durable and stable cushioning than EVA, often used in the midsole.
Upper: This is the top half of the shoe, i.e., everything that isn’t the sole. This material is typically softer and lightweight, often made out of a mesh-type fabric to allow for air circulation.
Tongue: This is a separate strip on the upper. It helps prevent the laces from rubbing on your foot. I’m not entirely certain that they didn’t name this piece “tongue” because it essentially sticks out like a human tongue from the opening of the shoe.
Eyelet: These are the little holes the shoelaces go through. You likely remember playing with them when you were learning how to tie your shoes.
Heel collar: The inside back portion of the shoe that provides comfort around the ankle. Often this area is cushioned to help prevent any soreness or chafing around the Achilles tendon.
Heel counter: An internal support feature in the rear of the shoe that conforms to the shape of your heel. This helps prevent your foot from slipping around inside of the shoe.
In addition to the parts of a running shoe, here are some other helpful running shoe terms you may want to know:
Heel drop: Often also referred to as the heel to toe drop or heel-toe differential. This essentially refers to the difference in height between the heel and forefoot (toe area) of your shoe. Many sneakers have added cushioning in the heel for support. So for example, if the heel of your shoe (midsole + outsole) is 22 mm high but the forefoot (midsole + outsole) is 10 mm high, then you have a 12 mm heel drop. For further reference and to better imagine what a heel drop is, picture a bare foot on the ground. Both the heel and the toe are touching the ground, so the drop would be zero. But if you put a 6 mm wedge under your heel, with your bare toes on the ground, the heel drop would now be considered 6 mm.
Supinate: Supinate is a common term for how a runner lands on their foot when running. When there is insufficient inward roll of the foot after landing, this is considered “supination” (or underpronation). Runners who supinate typically land on the outer edge of their sneaker.
Pronate: The opposite of supinate, when runners pronate typically the outside part of the heel makes initial contact with the ground. The foot rolls inward about fifteen percent, coming in complete contact with the ground. The rolling in of the foot optimally distributes the forces of impact, ending with the runner pushing off evenly from the front of the foot.
Overpronate: A runner who overpronates has a foot that rolls inward more than the ideal fifteen percent (as in pronating, above). This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. A runner who overpronates will push off the ground using mainly the big toe and second toe, which then must do all the work.
Stability shoe: These are designed for runners who overpronate and need maximum cushioning and stability in a running shoe.
Neutral shoe: These shoes are designed for runners who either supinate or do not pronate. In other words, who land neutrally on their foot.
Even though you’ve now read all of these definitions, they still might be a little confusing when you’re trying to figure out what you need in a running shoe. When in doubt, be sure to visit your local running shop. The expert staff will be able to take a look at the wear pattern on your current shoe—or even watch you run—to help you determine what kind of shoe is best for you.

Dogs aren’t just man’s best friend, they can be his best running companion too. Not only are our canine pals fast runners, but they also tend to have plenty of stamina to get them through long workouts. On top of that, dogs genuinely love to run and are almost always ready, willing, and able to get outside and hit the trail with us. It is difficult to find that kind of commitment and dedication from a human running partner, who will often leave you hanging when you need them most.

But not all breeds are well suited for running. Some are more naturally gifted than others, and as a result, they make better companions for those longer workouts. If you’re interested in getting a dog that can join you on a run, here the top breeds to consider.

Australian Shepherd 

Smart and agile with energy to burn, the Australian shepherd is an ideal runner over medium and longer distances. They have excellent stamina and generally like to stay very active and busy, which means when you reach for the leash, they’ll probably already be waiting for you at the door. If you’re looking for a breed to join you on daily workouts, this is a great choice.

Siberian Husky

The marathon runners of the canine world, Siberian huskies were built for running over longer distances. Everyone knows that they were bred to pull sleds through the snow, but in reality, they simply like to run, no matter what the circumstances. As a high-energy breed, they also enjoy daily exercise, and chances are you’ll be ready to call it quits long before they are. Just keep an eye on them in warm weather, as huskies are happiest in the cold.

Labrador Retrievers 

Labs are one of the most popular breeds of dogs in the entire world, which means you just might have the perfect running partner living right under your nose without realizing it. Lean and strong, Labs are versatile runners capable of quick sprints or a more moderate pace over longer distances. They are also very eager to please, which means that they’ll probably be down for whatever type of workout you throw their way.

Weimaraner 

With long legs and a lean body, the Weimaraner is a natural runner as well. Very smart and athletic, their short-haired coat makes them better suited for running in warmer environments where dogs with thicker fur might quickly overheat. Blessed with plenty of energy, this is a dog that will benefit from regular exercise routines.

Standard Poodle 

Originally bred to be water retrievers, standard poodles are smart, eager to please, and extremely athletic. Their lean bodies make them adept at running medium and longer distances, with enough endurance to keep them moving for hours on end. And since their coats are made of hair rather than fur, they are a great choice for someone who might be allergic to other types of dogs.

Jack Russell Terrier 

They may be diminutive, but Jack Russell terriers are nevertheless great runners, thanks in no small part to their boundless energy. Quick, agile, and clever, this is a breed that is built for shorter, more intense workouts, such as a fast-paced 5K. Since they don’t take up a lot of room, they’re good for runners who live in an apartment or a small house.

Vizsla

If Siberian huskies are the marathon runners of the dog world, the Vizsla just might be the decathlete. You’ll be hard-pressed to find a more athletic breed than this one, which can run fast over long distances, navigate obstacles with surprising agility, and jump much higher than you would expect from a dog this size. Once a Vizsla becomes accustomed to running regularly, he’ll more than likely be the one begging you to go.

Alaskan Malamute 

Big and strong, malamutes are known for their exceptional endurance. While they aren’t nearly as fast as some of the other breeds on this list, they are capable of running great distances, often pulling a heavy sled behind them as they go. Powerful and good-natured, these gentle giants can become overly anxious if they don’t get enough exercise on a regular basis.

German Shepherd

You’ll be hard pressed to find another breed that is as loyal, friendly, and protective as a German shepherd. They are also eager to please, have plenty of endurance, and are incredibly strong too. That combination of qualities makes them great running companions, and the fact that they love kids means they’ll fit into a family unit quite nicely.

Border Collie

Perhaps the smartest breed of them all, the border collie loves to stay active and have a job to do. They are fast, agile runners who can turn on a dime without missing a step. With incredible bursts of speed they are able to cover short distances in a flash, but with proper pacing they can also run for miles, and since they are so good natured, you won’t hear them complain one bit.

Which of these breeds is right for you? That depends on your particular running style and lifestyle. But honestly, just about any one of these breeds would make a great running partner—not to mention a great addition to the family.

One of the more surprising trends in outdoor sports over the past couple of years has been the rise in popularity of the so-called fat bike. These new rides resemble mountain bikes in many ways, but have massively oversized tires that allow them to roll over mud, snow, and sand with ease. This has opened up some new possibilities for riders and changed our perception of where we can go on our bikes. But is it a good fit for you, and how does it play into your fitness goals? Read on to find out.

Origins of the Fat Bike 

The exact origins of the fat bike are a bit nebulous, although it is clear that they have been around in some form or another since at least the early 1980s. The modern fat bike—with more sophisticated components, better frames, and the namesake tires—first started to appear on the scene in the early 2000s. It was around then that this type of bike was developed independently and simultaneously in both Alaska and the American Southwest. Because of their ability to ride over snow, ice, and sand, the fat bike seemed ideal for those two environments.

Today most major manufacturers make at least one model of fat bike. What started out as a fad among a very niche group of riders has grown into a very popular segment of the cycling business. In fact, it has been one of the fastest-growing segments of that industry for the past few years, and for now that popularity doesn’t seem to be waning in any way.

What Is a Fat Bike? 

As we mentioned, a fat bike resembles a mountain bike in many ways, particularly in the geometry of its frame and the components (e.g., brakes and gears) that are used. But, of course, the distinctive features of this type of bike are the massive tires and large rims that not only define its performance but also give it its unique look.

Fat bike tires are generally about 3.7–5 inches in width, with rims that are roughly 2.5 inches thick. Those tires are often underinflated (8–10 psi) to help maintain good traction on unstable surfaces. The fat bike also has wider forks to accommodate the larger tires, which only helps to enhance its already distinct looks.

Not Built for Speed 

If you’re the kind of cyclist who enjoys going really fast either on the road or trail, fat biking might not be for you. The oversized tires are made for riding over rough terrain, not for speed. That isn’t to say that you can’t get a fat bike rolling along at a brisk pace, it just takes a lot more effort and a smooth surface to do so. A fat bike isn’t as agile as other types of bikes either, which takes a bit of getting used to when you first ride one.

On the other hand, those same tires that define the bike’s performance also allow you to ride in places you didn’t think were possible. For instance, the large, soft tires do well on sand and soft dirt, where even traditional mountain bikes can falter, and there is no other type of bike that comes close to its performance on snow and ice.

Beginner Friendly 

Fat bikes may not be built for speed, but they are generally quite friendly to inexperienced trail riders. Because those bulky tires can effortlessly roll over nearly any obstacle, a fat bike is a great choice for someone just learning to ride off road. Also, most fat bikes generally have a ride that is best described as “floaty,” which can make an uneven trail much more tolerable for those who aren’t accustomed to a rough ride.

All-Season Riding 

One of the best reasons for taking up fat biking is that it allows you to ride outside all year long, no matter the conditions. Traditionally, road cycling and mountain biking come to an end during the winter months, as snow and ice make it difficult at best to continue riding. Those surface conditions aren’t a concern with a fat bike, which allows you to ride with confidence even in the dead of winter. This versatility has helped to make this type of bike very popular in places where that season tends to linger for far longer than it should.

It’s a Great Workout

Because those big, bulky tires are tough to get rolling, let alone maintain any kind of speed, riding a fat bike can require a lot more effort than a road or mountain bike. That makes it a great workout for someone looking to lose weight and improve their overall physical conditioning.

Believe it or not, studies have shown that you can actually burn more than 1,000 calories per hour while riding a fat bike. That is an incredibly high number and a testament to how much work it takes to keep those large wheels rolling. That is much higher than other types of cycling and puts it on par with the most intense workouts available.

If you’re looking for a form of exercise that is both intense and fun, fat biking just might be the right choice for you. This type of cycling is very forgiving in terms of riding technical trails, but it still provides a great workout.

We take supplements to stay healthy—either to fill in gaps in our diet or to find a natural means of treating a variety of ailments. But increasing scrutiny on the supplement industry has shown that some supplements aren’t at all what the label leads you to believe, and in fact, they may even do more harm than good. Here’s what you need to know.

Does Science Back up a Supplement’s Claims?

Before you buy a supplement, it’s helpful to know whether it’s worth taking in the first place. Does research back up the claims? For example, if you’re thinking of taking açaí supplements for weight loss, you’ll find that according to National Institutes of Health’s National Center for Complementary and Alternative Medicine, the Federal Trade Commission (FTC) has temporarily halted the operation of a number of websites for making false weight loss claims about açaí. However, if you’re considering taking chamomile capsules for anxiety, you’ll be pleased to know that research has demonstrated this plant’s effectiveness.

Both the National Center for Complementary and Alternative Medicine and the U.S. National Library of Medicine provide consumers with a library of resources on each individual herb. Just by doing a little research, you can find out about scientific studies as well as side effects and precautions you should know about before taking a supplement.

The Problem with Some Supplements

Sometimes even if the herbal supplement has been scientifically proven to be effective, it may not contain what the label says. In order to cut costs, some companies may add fillers or even contaminants, which often aren’t included in the ingredient list. This practice results in an inferior product that contains far less of the (often more expensive) active ingredient advertised on the label. This deceptive practice is not only misleading, it poses serious health risks for those who are allergic to common fillers like wheat or soy.

Last year, major supplement retailers like Target, GNC, and Walmart were accused of selling supplements that didn’t contain the ingredients listed on the label. A 2012 report of the Journal of the American Medical Association found that improperly labeled supplements could also contain contaminants that were in effect poisonous. This research, along with a number of other studies, shows that supplements can be dangerous if you choose the wrong bottle.

Be Wary of Exaggerated Claims

For consumers, it’s worth being skeptical of seemingly exaggerated claims. If a supplement purports to prevent or cure a disease, the company may not be trustworthy. The FTC has filed more than 30 cases against supplement companies that have made false or misleading claims about their products. Some weight loss supplements, in particular, have been shown to make people really sick, causing scary illnesses like acute hepatitis and jaundice.

Buy Certified Supplements

You can’t know for sure what’s in a supplement unless it’s tested. The U.S. Pharmacopeial Convention (USP) is a nonprofit organization that tests supplements to see if they contain the ingredients that the labels claim they do. You know the supplement has been tested if the label reads USP certified. NSF is another certifying body that independently tests products to ensure that labels are accurate.

What to Look for in a Multivitamin

Multivitamins are among the most popular supplements, so it’s important to know what to look for in a product. For starters, look for essential vitamins and minerals like vitamin C, the B vitamins, vitamins A, D, E, and K, as well as potassium, iodine, selenium, borate, zinc, calcium, magnesium, manganese, molybdenum, beta-carotene, and iron. The supplement should contain 100 percent of these vitamins except for calcium and magnesium, which would make the pill too large to swallow.

What’s more, make sure you choose a supplement geared toward your sex and age group so it includes the nutrients you need the most. Finally, don’t take supplements that go far beyond 100 percent of your daily allowance; some studies have shown them to be ineffective and, in some cases, even dangerous. Mega doses of fat-soluble vitamins like A, D, E, and K can build up in your system and cause problems.

Supplements are part of a healthy lifestyle for many of us. That’s why it’s important to ensure that you get what you’re paying for as a consumer.

As a mom, I’m interested in saving money wherever I can. I like to think that I’m pretty mindful about my money and watching where it goes. So I was pretty shocked when I learned that I might unknowingly be throwing away the financial equivalent of my annual car insurance bill! Studies show that most Americans waste about half of their food, which translates to about $2,265 a year per household, or $165 billion nationwide. That’s the bad news. The good news is that with a little (and I stress a little because who wants to spend endless hours doing this?) planning and organizing, you can save a lot of money and wasted food. Here’s the plan to get you organized and richer.

First things first. Before you can organize your fridge and bring in anything new, you have to get rid of all of the old things. Look at all of the food in your fridge and check the “best by” and “sell by” dates. Throw everything away that is past its expiration date. Then, move on to your condiments. These, along with any food in your freezer, should be thrown out if they’re over a year old.

Your next job is to use up all of the food in your fridge. This is known as “shopping your fridge.” Make as many meals (purchasing what little you need) as you possibly can with what you have inside your fridge (that includes your freezer). Try looking up recipes online and planning for the week.

Next step is to organize. Where you put things in your refrigerator will determine:

1. If you’ll eat it

2. If it will spoil quickly.

Let’s tackle #2 first.

Different areas of the fridge have different temperatures. Things tend to be colder toward the bottom. It’s important to place things in their proper temperature zone to keep them tasting their best and lasting the longest.

• On the door. The warmest area in the fridge. This is the place for condiments and butter.
• On the top shelf. Since it’s the second warmest area in the fridge it’s the perfect place for soft drinks, yogurt, leftovers, cheese, and deli meats.
• On the middle shelf. This is the moderate zone; eggs and milk should go here.
• On the bottom shelf. Since this area is the coldest, this is where meat and seafood should go. Place them in the back where it stays evenly cold.
• In the drawers. When placing items in drawers it’s important to keep fruits and veggies separated. Keep fruits in the lowest humidity drawer–sometimes called the “crisper”–and keep the vent open. Vegetables should go in the highest humidity drawer with the vent closed to keep the moisture in.

As you place your food in areas of the fridge that are the most appropriate temperature, it’s now important to organize them in those areas, so you’ll see and use them. Here are some tips for doing that:

• Make sure when you buy new food that you rotate the old food forward, to the front, and place the new stuff to the back.
• Write the date on partially eaten food or leftovers so that you know how long they’re good for. The Mayo Clinic suggests not eating anything that’s older than 3-4 days.
• When you buy things in bulk, divide the food into resealable plastic bags according to the serving size and freeze them. This will make the food easy to thaw and use.
• Put the things that you use the most in the easiest-to-reach places.
• Place taller things in the back and shorter ones in the front so you see what you have.
• Use plastic, glass, or clear plastic bags to store leftovers and extra food so you see everything that you have.
• Wash and cut fruit and veggies just before using, not prior to storage.

You’ve been there before: that moment when you first realize you have a sore throat and are probably coming down with a cold. Instead of hitting up the pharmacy and pondering the hundreds of over-the-counter medications in the cold and flu aisle, try a few of these natural remedies that may be in your kitchen already.

Sage

If you’re like me, the herb sage conjures up memories of Thanksgiving dinners, but it does way more than make yummy cornbread dressing. Sage (also known as salvia) is a member of the mint family, with more than 900 species throughout the world.

Sage tea has been used in traditional medicine for many years to treat common respiratory problems such as bronchitis, coughs, asthma, and sore throats. A study published in the African Journal of Biotechnology found that sage essential oil was more effective against certain bacteria than most antibiotics.

Gargling with sage is also a go-to for sore throats. Try this sage gargle from Organic Authority‘s website:

• Mix 1 teaspoon fresh or dried sage leaves in 1 cup boiling water.
• Steep for 10 minutes, then strain.
• Add 1 teaspoon each cider vinegar and honey.
• Gargle up to four times a day.

Ginger

You may have tried ginger ale or ginger tea in the past to help with an upset stomach. Ginger has many other healing properties, including chasing away painful sore throat symptoms and fighting bacteria.

Ginger has been a popular herbal medicine in Asian, Indian, and Arabic cultures for thousands of years. The spicy root has been used to aid digestion and to treat upset stomachs, arthritis, and cold and flu symptoms. 

Whip up this simple recipe we found at Popsugar.com.

Ingredients

• 1-inch piece of fresh ginger, thinly sliced 
• 8 ounces boiling water

Directions

Place sliced ginger in a tea infuser inside a mug. Pour hot water in the mug, cover, and steep for five minutes. Remove infuser before drinking.

For a spicier brew, steep the ginger for longer or try grating the ginger instead of slicing.

Echinacea

According to the University of Maryland Medical Center‘s website, echinacea is one of the most popular herbs in the U.S. today. That explains the number of different formulations–tinctures, extracts, teas, and more–that can be found in mainstream and integrative pharmacies alike.

A University of Connecticut research team analyzed data from 14 clinical trials involving more than 1,300 patients. The findings? Echinacea cuts the chances of catching a cold by 58 percent and reduces a cold’s duration by 1 to 4 days.

For best results, experts recommend using echinacea as soon as cold or sore throat symptoms begin and choosing a high-quality echinacea supplement. This organic tea from Traditional Medicinals is a personal favorite.

Garlic

Most of us love the spicy garlic sauce served up on our Chinese food favorites, but did you know that eating a fresh clove could help stop the common cold in its tracks?

Garlic is a powerful superfood that contains loads of antioxidants, vitamins, and minerals. When you crunch into a clove, the compound allicin is released–that’s where the typical garlic odor comes from. It is in this stage that garlic is effective against the bugs that are causing your cold symptoms.

If you can stomach it, health experts recommend eating an entire clove a few times a day for best results. If that isn’t appealing, you can also add a little olive oil to a freshly minced clove and eat with a slice of bread.

Let’s face it, running may be a great way to get in shape and shed those extra pounds, but it can get really boring at times. That’s why most of us bring a smartphone or dedicated MP3 player with us when setting out on a longer workout, because listening to music, audiobooks, and podcasts can help the long miles pass a bit easier.

But many runners struggle to find a good pair of earphones to wear while exercising, as most of the options available are cheap, easily broken, and offer subpar sound quality. Since you’ll be moving at a fast pace and sweating a lot, you’ll naturally put more stress on any set of earbuds you buy, and not everything is up to the task of handling those challenges. That said, there are some high-quality options specifically designed with the needs of runners in mind. Here are some of the very best.

yurbuds Focus 200 ($29.99)

Yurbuds has been making earphones for runners for a number of years now, and that heritage shows in the refinement of their designs. Not only are these earphones sweat-proof and durable, they feature a fit that’s designed to hold them in place even when you’re exercising very vigorously. Sound quality is good, but they are built to allow in ambient outside noises as well, which is important for staying safe out on the road. At just $29.99, they’re very affordable too. They even come with a full money-back guarantee if you’re not satisfied.

Sol Republic Relays Sport ($49.99) 

For a pair of earbuds that offer a bit more bass in their sound, step up to the Relays Sport from Sol Republic. These earphones are small and discreet but offer a good fit that makes them a solid choice for any workout. They even come with a nice inline remote that allows you to pause your music, adjust volume, or skip tracks without having to touch your smartphone. That’s the kind of convenience runners need while out on the road.

JBL Synchros Reflect-A ($39.99)

JBL is well known for making headphones that offer good overall sound, and this can clearly be heard in their Synchros Reflect earbuds. The audio quality of these earphones is top notch, but it is the little details that make them a good choice for runners. For instance, they derive their name from the fact that the cables are highly reflective, which allows them to glow when struck by light in a dark environment. They are also sweat proof, feature an inline remote and mic for taking phone calls, and have a magnetic cable management system to keep them from getting tangled. Best of all, they are comfortable to wear for extended periods of time, which should make them popular with distance runners.

Under Armour Headphones Wireless ($180) 

A lot of runners prefer to use wireless Bluetooth headphones because they have no cables to deal with while working out. There are a number of options to choose from in this category, with the new earbuds from Under Armour particularly standing out. For wireless earphones, they offer excellent sound and a surprisingly comfortable fit. They also have impressive battery life, providing 8 hours of playback between charges. You’ll even find a complimentary 12-month membership to MapMyFitness in the box.

Jabra Sport Pulse ($199.95) 

The Jabra Sport Pulse is another great option for anyone looking for the freedom that comes from wireless headphones. These earbuds will not only allow you to cut the cord, but they also offer some other nice features. For instance, the Sport Pulse comes with a built-in heart rate monitor that can replace the bulky ones that runners often wear around their chest. This cardio sensor can provide audio cues of your performance mid-run and track your workout via a custom smartphone app too. They are very durable, provide surprisingly good sound, and feature a highly customizable fit as well. Battery life is about 5 hours, though, so be sure to charge them regularly.

These are just a few of the numerous earphone options that are available for runners, and in my opinion, they are among the very best. I have used each of these earbuds at one time or another and was very pleased with their performance. Of course, sound quality and fit often come down to personal preference, so if possible, it is always good to try your earphones out before buying them. When you find the right pair, they’ll feel light and natural in your ears, with sound that can help you run for miles on end.