Tag: care

Riding a bike is one of the best ways to start leading a healthier lifestyle. Not only is it a great way to get some exercise, it forces you to go outside where the fresh air and warm sunshine can do wonders for your overall sense of well-being. On top of that, cycling is good for the environment and just so happens to be a lot of fun too.

But getting started in the sport can be a bit daunting for a beginner, as picking out the right bike can sometimes be a confusing affair. With so many options to choose from today, where does one even start? Here are some helpful hints to get you up and riding as soon as possible.

What Kind of Riding Do You Want to Do?

One of the first questions you’ll need to ask yourself is what kind of riding you’d most like to try. If you want to stay on paved streets and go fast, a road bike will be what you’re looking for. If you want to leave the pavement behind and hit some local trails instead, a mountain bike will be your best bet. Want to do a little of both? Then you’ll be shopping for a hybrid bike. On the other hand, if you’d like to use your new bike as a way to commute to and from work, that will open other possibilities. And if you’d just prefer to casually ride around the neighborhood, a good cruiser bike could be the answer. The point is, you can narrow down your options for the bikes are right for you simply by thinking about the style of cycling that you are most interested in.

What’s Your Budget?

Perhaps the most important factor in deciding which bike is best suited for your needs is how much money you have to spend. Bikes can range in price from as little as $100 to more than $10,000, depending on the quality of their components, style of frame, and design. Most of us won’t see the benefit from riding a top of the line bike, but it will be evident right away if you’re riding a piece of junk. Think about how much you want to spend ahead of time and then head out to your local bike shop to see which models fall into your price range.

What Size Bike Do You Need?

A lot of first-time buyers don’t realize it, but most models of bikes actually come in a variety of sizes. This makes a lot of sense when you think about it because riders come in a lot of different sizes too. In order to find the correct size for you, consult with the staff at your local bike shop. They’ll be invaluable in helping you get on a properly sized bike, and getting the proper fit. That includes adjusting the seat so that you get the most comfortable ride.

Take a Test Ride

Once you’ve determined the style of riding you’re interested in, set your budget level, and determined the size of your bike, the next step is to take a test ride or two to discover which model you actually like the best. Most bike shops will be happy to let you take a few bikes out for a spin, as that will ultimately be the deciding factor of which one is actually right for you. As you ride, test the gears and brakes to make sure they operate smoothly and responsibly. Consider your position in the saddle. Do you have to stretch to reach the handlebars? How comfortable is the seat? How smooth is the overall ride? Then compare one bike to another to help narrow down the choices.

Shop Around

Unless you find a bike that is simply perfect for you immediately, don’t be afraid to shop around a bit. Most bike shops carry different brands, and you may discover another model at a different store that fits your needs more closely. You’ll also get a better sense of the various prices for a bike and may even find a better deal. Whenever possible, stick to dedicated bike shops though, as you’ll find the staff is far more knowledgeable about the products, not to mention more dedicated to helping you find the one that is right for you.

Buying a bike is an investment, not just in money, but time too. If you plan to get serious about cycling, your bike has to be comfortable and fun to ride, so take your time in finding the one that is best suited for you. In the long run, that will determine how much you actually enjoy the sport, and ultimately how successful you are at achieving your fitness goals

Research has shown that only 5 to 10 percent of all cancer cases are attributable to genetic defects and the remaining 90 to 95 percent of cases are in fact preventable. That means that changes in your diet, exercise, and environment can make a big impact in staving off cancer in the years to come. And the best place to start reducing your risk is in your home.

1. Start In the Kitchen

Your diet makes a huge difference when it comes to your risk of cancer. After all, it’s your daily medicine, three times a day, every day.

-Choose Organic

A big yet simple first step is to avoid potentially carcinogenic pesticide residues found on conventionally grown produce and choose organic whenever possible. If buying organic across the board is a bit too much for your budget, avoid fruits and vegetables that are the most heavily sprayed with pesticides by avoiding the Environmental Working Group’s Dirty Dozen list of fruits and vegetables.

-Avoid Processed Foods

Avoid dangerous additives found in processed foods like artificial colors, artificial flavors, preservatives and unpronounceable mystery ingredients. Avoid canned foods, especially those that contain BPA. Fresh foods, especially cruciferous vegetables, also contain more cancer-fighting phytochemicals.

-Reduce Your Meat Intake

Eating too much meat has also been shown to cause cancer. And processed meats like salami, hot dogs, and bacon were found to be even worse. A recent report from the World Health Organization found that eating less than 2 ounces of processed meat daily increased the risk of colorectal cancer by 18 percent.

-Ditch the Plastic Containers

Finally, ditch the plastic and eat out of glass and ceramic. Plastic is made with a laundry list of chemicals, many of which are endocrine disruptors that can potentially cause cancer.

-Drink Filtered Water

Avoid toxic chemicals, heavy metals, and endocrine disruptors by filtering your water. Reverse osmosis filtration vastly reduces the number of carcinogens found in your water. Solid block carbon filters also remove the bad stuff.

2. Clean Up Your Personal Care Products

Your beauty cabinet can have a huge impact on your health. After diet, your personal care routine is the next easiest place to reduce your exposure to chemicals found in everyday consumer products. Choose makeup and personal care products like shampoo, conditioner, soap, body lotion, anti-aging products, and deodorant that don’t contain potential carcinogens like parabens, phthalates, and oxybenzone. The easiest way to make sure you’re buying the cleanest products possible is to download EWG’s Skin Deep Guide to cosmetics. Simply bring it with you to the store and run the barcode on your smartphone. The guide will rate the product so you know exactly what you’re getting.

3. Ditch Toxic Cleaning Products and Make Your Own

The chemicals found in cleaning products aren’t heavily regulated so it’s difficult to know exactly what’s in them (the label doesn’t tell the whole story because of ‘proprietary formulas’) and what poisons you’re exposed to when used. Everyday cleaning products may contain the carcinogen1,4-dioxane or even release small levels of the cancer-causing agent, formaldehyde. And when you send these chemicals down the drain, they further pollute our waterways and environment. Even cleaners that claim to be safe may not be. Scrub down your tub with a mixture of half white vinegar and half baking soda. Make an all purpose cleaner with half white vinegar and half water with the addition of 5 drops of lemon essential oil. White vinegar is also great for cleaning mirrors.

4. Use Natural Materials in Your Home

A home filled with natural building materials is best. Choose solid wood floors and furniture instead of cheaper versions made with pressed wood, particleboard, and plywood, which can contain formaldehyde. Additionally, avoid flame retardants by choosing natural and organic mattresses. Flame retardants have been linked to a host of serious health problems like thyroid issues, learning and memory problems, lower IQ, early puberty and even cancer. Avoid polyvinyl chloride (PVC) plastics found in vinyl flooring, siding, packaging material, door and window frames, wrapping film, hoses, insulation, weather stripping, swimming pool liners, molding, floor mats, carpeting, exercise equipment and more. Short term and long term exposure to PVC, which is made from vinyl chloride, is associated with some serious health issues like liver damage and yes, cancer.

5. Clean the Air

Even if you choose natural building materials and furniture, there could be some hidden toxins off-gassing in your home. That’s why it’s important to keep your air clean. Open up the windows to let in the fresh air, and keep live plants around the house like aloe vera, spider plants, Gerber daisies, and chrysanthemums to help clean the air (and they are beautiful too). Additionally, avoid aerosol sprays and synthetic candles that contain phthalates, another potential carcinogen.

While this list may be intimidating at first, by crossing off one item at a time, you can do a whole lot to reduce you and your family’s risk of cancer.

Most people consider cycling a seasonal sport; fun to do during the warmer months, but once the temperatures start to drop they put away their bikes for the year. But you don’t have to stop riding just because winter arrives. In fact, with your bike properly winterized, and the right clothing in your closet, you can continue riding all year long. Here’s what you’ll need to stay warm in the saddle during the colder months.

Start with the Base Layers

As with any outdoor winter activity the key to staying warm starts with good base layers. These are the articles of clothing that sit closest to the skin, and should quickly wick moisture away from the body. This will help to keep you dry, which in turn means you’ll be warmer too. Look for form-fitting base layers made of merino wool, and avoid wearing any cotton clothes. When cotton gets wet and cold, it can lead to trouble.

Add a Fleece Layer

Your next layer of clothing should be a fleece pullover that can provide an extra level of insulation from the cold. It will work in conjunction with your base layers, allowing moisture to escape, but trapping pockets of warm air close to the body. It also has the added benefit of giving you the option to pull it off if you begin to get too hot. Once you start riding your body will no doubt warm up considerably, and you’ll want to have some flexibility out on the road.

Protection From Wind and Snow

Finally, wrap your body in outer layers that offer protection from the wind and snow. A waterproof and wind resistant shell jacket will do the trick, allowing you to stay well protected from the elements, and warm and dry, as you ride.

Keep Your Extremities Warm Too!

In addition to keeping the rest of your body well protected from the cold, you’ll need to keep your hands, feet, and head warm too. That means wearing gloves that are specifically made for the winter (water and windproof) that still allow you to operate your bike’s gears and brakes safely. You’ll also want to wear a wool stocking cap or cycling beanie under your helmet so your head doesn’t get cold. And on days when temperatures are especially low, a balaclava may be in order to help protect your face too.

Footwear can be a bit trickier, as clipless cycling shoes are not often designed for foul weather. Invest in a pair that is a half-size larger than you normally would use so you can wear thicker, warmer socks. You may also need a pair of waterproof cycling overshoes to help keep your feet warm and dry as well, particularly if you ride in wet conditions. And if you don’t happen to use clipless pedals on your bike, any winter shoe paired with warm socks, that sill allows you to pedal properly, will do.

Winterize Your Bike

While cold weather in and of itself isn’t especially bad for your bike, the moisture, snow, grit, and mud that come along with winter can be hard on its drive train. You’ll need to clean the gears and chain frequently if you expect to keep your ride in top condition. Alternatively, you may want to consider switching to a fixed-gear bike for your winter commutes. Those bikes have a single gear, and fewer moving parts, which makes them easier to maintain. Some bikes also have internal gear hubs as well, which keeps those sensitive parts safe from winter grime.

Light Up Your Life

Winter days are short, and darkness comes early. If you want to ride safely during that season, you’ll need lights on both the front and back of your bike. This will keep you more visible and allow you to see obstacles in the road too. Modern cycling lights are small, lightweight, and very bright, which makes them the perfect companion for evening rides at any time of the year.

Don’t Forget Your Tires

Mountain bike tires are well suited for riding in winter conditions, but with their slick, narrow tires, road bikes can be at a disadvantage. You may want to swap out your traditional tires with ones that provide a bit more grip, and no matter which type of bike you ride, reduce the air pressure to provide a better grip on the road. During the winter months, the pavement will often be wet and slick, if not downright icy. That can be a recipe for disaster, so take the necessary steps to avoid a crash.

When properly prepared for winter, you’ll find you can ride outdoors all season long. Just be extra cautious when cycling in extreme weather, avoid icy roads whenever possible, and stay safe by making yourself more visible. Winter cycling can be just as fun and rewarding as any other time of the year, with a few added challenges to keep things interesting.

Trevor Pedersen is only 8 years old, but he knows what he wants to be: a soldier. Now, thanks to the generosity of his uncle’s U.S. Army regiment, he’s living his dream.

The young boy from Heber, Utah, has been obsessed with the Army as long as his family can remember. Unfortunately, Trevor also suffers from a very rare medical condition called primary familial brain calcification (PFBC). The Pedersens spent three years trying to figure out why Trevor was growing weaker, until a doctor finally diagnosed him with PFBC.

The disease causes calcium deposits to grow on the brain, disrupting signals to the body. It keeps parts of his body from functioning properly, meaning Trevor won’t be able to enlist in the military. 

“It’s hard to describe because it is so rare,” Jackie Pedersen, Trevor’s mom, told local news station KSL. “There’s so little known about it. There are only 70 families in the world that are documented right now having it.”

When Trevor’s Uncle Erik found out about the diagnosis, he knew he had to do something for the little soldier. He offered to fly Trevor and his father to Germany, where he was stationed with the U.S. Army. Talk about going above and beyond!

“He couldn’t believe it,” Trevor’s father, Jason Pedersen, told KSL. “He was so happy. It was a moment of pride I’ve never felt before.”

Trevor got to spend three days as a soldier with the 1st Squadron, 2nd Cavalry Regiment. During his time in Germany, Trevor flew in a helicopter, stood in formation with the regiment, and took part in the Cavalry Spur Ride.

The Spur Ride is an arduous 12-mile training exercise, and it’s no small task for even the most elite soldiers. However, Trevor was undaunted by the hike. 

“As we got going, mile one, mile two, his body started to react. His leg started cramping. You could see his footprints dragging into the sand where he was forcing himself to walk,” Jason said. 

With 400 yards to go, Trevor started to cry and broke down. 

“The soldiers behind him would not stop encouraging him,” Jason said. “Right when he was about to give up, he looked over to the hill and at the finish line saw soldiers standing up and cheering Trevor on and chanting his name.”

Thanks to the encouragement of the soldiers, Trevor finished the Spur Ride. For his effort, the regiment awarded Trevor a pair of silver spurs and made him an honorary member of the 2nd Cavalry Regiment. His parents noted that he really learned a lesson in perseverance.

“I was a soldier for the past three days,” Trevor said. “That was cool, probably cooler than anything I’ve done.” 

Trevor and the soldiers taught each other what it truly means to be “Army Strong.”

“I got to see something I would never get to see, and I got to do some things I never thought I would get to do,” Trevor said.

More than 60% of American homes have a dishwasher. Items such as dishwashers have become standard amenities in homes built in the 2000’s compared to only 46% of homes having a dishwasher in the 1960’s.

The debate over whether hand washing dishes is more energy and cost efficient than using a dishwasher has been ongoing for years. The conversation changes drastically when talking about dishwashers made after 1994. The reason being, a dishwasher made before 1994 wastes more than 10 gallons of water per cycle. A new, efficient dishwasher will save about 1,600 gallons of water over its lifetime. On average, newer dishwashers account for about 1.4% of our indoor water usage, which is a relatively small percentage.

According to a German study, A European Comparison of Cleaning Dishes by Hand, it took about 27 gallons of water to clean 12 place settings of dishes. A new EnergyStar Certified dishwasher will use less than 5.5 gallons of water per load.

If a dishwasher is your dishwashing method of choice it’s time to stop rinsing your dishes before putting them into the dishwasher. Rinsing dishes prior to loading is counterproductive and ends up using much more water than needed. Newer dishwashers get the dishes just as clean, if not cleaner, than washing the dishes by hand and use significantly less water. It’s time for the rinsing to stop, but the scraping must continue. The old food does need to be scraped off, but this can be done without the water running.

Today’s dishwashers use less than half as much energy and water as those made before 1994.

New dishwashers also come equipped with a yellow EnergyGuide label produced by the U.S. Department of Energy. The label estimates the amount of energy in kilowatt-hours (kWh) that each model consumes, provides an estimate of its yearly operating cost and compares it with the energy use of similar models. This is a great tool for consumers in the market for a new dishwasher.

Investing in an energy efficient dishwasher, as well as other efficient appliances, is a simple way to do your part to combat climate change. Through human activity we are continually releasing greenhouse gasses into the environment. By improving energy efficiency through the use of a newer, efficient dishwasher, we are helping to reduce air pollution and its impact on climate change.

There’s one big caveat to loading everything in the dishwasher. Never put anything plastic in the dishwasher. Repeated wear and tear on plastic, including running plastic through the dishwasher, could cause BPA, Phthalates and other chemicals to leach out of the plastic when heated.

Hormone-disrupting chemicals leach from almost all plastics, even BPA-free plastics. Heating the plastic (stressing it) may cause more leaching of the chemicals.

Take the time to wash all plastic including lids, dishes and cups by hand. Everything else can and should go into the dishwasher. In the long run, you’ll save water, time and money.

Now that fall is officially here, and we’ve transitioned off Daylight Savings Time, the days have gotten a lot shorter. But just because it now gets dark earlier doesn’t mean you have to stop running outside. Staying visible is the key to running in the dark, while staying safe in the process. Here are five products that can help you to do just that.

Nite Ize LED Marker Band ($11.99)

One of the cheapest, and easiest, ways to stay visible out on the road in the early morning hours or at night it to add an LED Marker Band from Nite Ize to your running apparel. These lightweight, thin, and flexible bands wrap around the arm and provide enough light to be seen up to a mile away. They are weather resistant and highly efficient, with the built-in battery lasting for as much as 100,000 hours of use. The Marker Bands are so comfortable to wear that you’ll forget you even have them on. Be sure to buy one for each arm so that you are visible in all directions.

Princeton Tec Sync Headlamp ($29.95)

Depending on where you are running, it is not only important to be visible to others, but to be able to see your route too. A good headlamp will help you do that, and the Princeton Tech Sync is a great choice for runners. Weighing just 3 ounces, the Sync is comfortable to wear, bright (up to 90 lumens), and easy to operate. It has three lighting options, including a spot beam, flood beam, and a red lamp, all of which are controlled with a simple twist of the power dial. On top of that, one set of batteries can last up to 200 hours, which means you won’t have to replace them often.

Griffin LightRunner Smartphone Armband ($39.99)

Griffin’s excellent LightRunner armband is a product that not only allows you take your smartphone with you on a run but helps you to stay more visible out on the road too. The LightRunner has LED lights built right into the band, which help to let others know that you’re there. Those lights can be set to flash in three different eye-catching patterns as well, which only increases the overall level of visibility. Most of us carry our phones with us on our runs these days anyway, so why not use an armband that can help us to be safer too?

180s Strobeanie ($50)

Fall weather doesn’t just bring shorter days; it usually ushers in cooler temperatures too. That means it might also be time to break out your warmer running gear to help fend off the cold. The Strobeanie from 180s will not only keep your noggin warm, it’ll also make you more visible as well. This form-fitting cap features an integrated strip of LED lights along the back and a line of bright, reflective stitching that runs 360 degrees around the outside. Both work together to increase visibility dramatically on those cold autumn nights.

Sugoi Zap Run Jacket ($160)

If you’re looking for a jacket to wear on your cool evening runs, look no further than the Sugoi Zap. Both water and wind resistant, yet still highly breathable, this jacket is made from highly reflective materials that shine brightly even in the dimmest of lights. With this piece of clothing in your closet, you won’t hesitate to head out for a run, no matter the weather conditions or time of day.

The best strategy for staying visible on your autumn runs probably involves several of the products listed above. Each functions well independently, of course, but when working in tandem they will provide a much higher level of safety. Don’t let your fitness goals slip away just because there are now fewer hours of daylight. Instead, make yourself more visible and hit and the road.

We all know that running is a great way to get in shape, and can improve your cardio performance dramatically. But, anyone who runs on a regular basis will also tell you that it is an activity that can also put a lot of wear and tear on your body as well. Sometimes this can result in small, but nagging, injuries that are more of a nuisance rather than anything too serious. That’s why it is a good idea to keep your medicine cabinet well stocked with these product, each of which will come in handy at various times throughout your running career.

Band-Aids

The good old-fashioned Band-Aid that your mom put on your skinned knee as a child is just as useful for adult runner too. Sure, you’re probably not falling down and scraping yourself up as much anymore, but these adhesive bandages work great for covering blisters and hot spots on your feet too. If you find your running shoes are rubbing you raw, applying a Band-Aid will protect your feet from further irritations and get you back out on the road for your next run sooner too.

Bodyglide

Let’s face it, chafing is a fact of life for runners. If it hasn’t happened to you yet, it is probably only a matter of time. That’s why you should keep some Bodyglide around the house at all times. Apply some Bodyglide to areas susceptible to chafing before you head out on a run and it will not only help prevent painful irritations, it can speed the healing process for any areas already affected. Marathoners will tell you that this is definitely an essential for any runner’s medicine cabinet.

Hyland’s Leg Cramps Tablets or Ointment

Leg cramps are an occasional side effect of running. Sometimes you’ll experience them during a workout, but more often than not they’ll strike while you’re resting and recovering back home. Hyland’s Leg Cramps medicine can help alleviate the pain, and stimulate the body’s ability to heal itself. Available as either a pill or ointment, these meds are all natural, and will help both new runners and experienced long-distance runners to avoid serious leg pain.

Icy Hot Patches

Running on a regular basis can result in tendonitis, bursitis, muscle pulls, and minor sprains. But Icy Hot patches can help relieve the soreness and inflammation that comes along with each of those injuries, speeding recovery before they can become more serious. The patches are available in a variety of sizes, and can be adhered to just about any part of the body, allowing them to work directly on the source of the pain.

Ace Bandages

Most of the products on this list are meant to provide relief from the everyday aches and pains that come with regular running. But sometimes you might experience an injury that is a bit more serious, requiring a different type of attention. For example, an ankle sprain or a swollen knee may not necessitate a doctor’s visit, but they do require time and patience. An Ace Bandage can help prevent further injury while providing compression that can speed along the healing process. These highly elastic bands wrap around sore joints and muscles, stabilizing their movement and promoting improved blood flow to an injured area.

Keeping your medicine cabinet stocked with these products means that you’ll have them on hand when you need them most. You never know when a nagging pain or injury might flare up, and when it does, you’ll be happy to know that relief is close by.

I have a few friends who suffer from celiac disease. They work hard to avoid gluten at all costs. I’ve changed my diet to cut out gluten because of auto-immune issues. One thing I hadn’t worried about was beauty products.

Take a look at your favorite foundation or lipstick. Does it mention anything about wheat or grain? Most beauty products aren’t clearly labeled, but many do contain small trace amounts of gluten. The question my friends worry about most is whether those beauty products are safe or not.

The Debate Rages On

So far, experts haven’t provided a clear yes or no answer on the effect of gluten in beauty products. I’m kind of shocked myself that no definitive proof has been found either way.

Some experts believe the amounts used in lotion, makeup and other beauty products are so minuscule that it doesn’t trigger the gluten allergy. Others claim the only way to experience a negative side effect is if the beauty product is digested.

Other medical professionals believe any gluten in any form is bad. They believe it’s possible to experience skin rashes. If the gluten levels are high enough, the gluten could be absorbed through the skin.

Avoid Digestible Products

I know it might seem disgusting to think of eating your beauty products, but think about it. You lick your lips with lipstick or lip balm on. You might swallow a tiny bit of toothpaste or mouthwash. You may even accidentally digest hand lotion after eating chicken wings.

My friends have converted to gluten free beauty products for all products they might digest. I don’t blame them. I wouldn’t take the risk either.

It’s the one area nearly all medical experts agree on. If you could swallow the product, those trace amounts of gluten could be dangerous. The less sensitive you are to gluten, the less likely you are to have a reaction.

Testing Your Own Reaction

I didn’t think a little bit of wheat in body lotion would be a problem. It wasn’t until my friend developed a rash on her legs that we discovered gluten free beauty products might not be a bad idea.

Before you rush out to buy gluten free everything, I’d also like to say another friend tested the same lotion with no negative side effects. The key is to test the products yourself.

Try any beauty product on a small area of skin for a few days to see how you react to it. If you develop a rash or any other side effects, stop using the product immediately.

I would also recommend testing any eye makeup when you don’t have to go out. Once again, the friend who had the reaction to the lotion had itchy, watery eyes after using mascara with gluten in it. You don’t want side effects popping up in the middle of an important first date or interview.

Diet Matters Most

The best thing to do for celiac disease or a gluten allergy is to change your diet. Even if you have dermatitis herpetiformis, a gluten free diet is still the most effective treatment.

I wish there was a clear answer about gluten free beauty products. For now, doctors believe most reactions to gluten only occur when gluten is digested. Placing small amounts on the skin shouldn’t affect you.

My friend found out certain products didn’t work so well with her. Other friends have no problem.

Even though I don’t have a gluten allergy, I’ve had skin rashes from using certain beauty products containing Vitamin C. This proves that a negative side effect can happen from other ingredients and not just gluten.

What Should You Do

Finding gluten free beauty products isn’t always easy. Eliminate any potential digestible beauty products and replace them with gluten free varieties. You may have to contact the company to find out if the product is truly gluten free. For everything else, test it first.

My friends haven’t gone completely gluten free for beauty and they’re doing fine. I recommend switching only when needed and keep using your favorite beauty products.