How-To Guides

Written By: Karla Tafra There’s nothing that screams Uber Eats more than coming home from work hungry and realizing you still have to go to the grocery store because there’s nothing in your fridge. And with winter and chili temperatures around the corner, once you enter your cozy home and change into comfortable loungewear, it’s hard to force yourself to get out again. Prepping and planning your meals in advance can help you save time and money, be more productive, and ensure you’re getting enough quality, nutritious food in your daily diet. Here are some of the best ideas to meal prep this winter season. WHY MEAL PREP IN THE WINTER? If you’re someone who loves to spend hours in your kitchen and always makes their food from scratch, that’s absolutely amazing and you should keep at it. On the other hand, if you’re someone who doesn’t love to cook, always orders takeout, or actually enjoys making food but simply doesn’t have the time for it, meal prep is for you. By prepping your ingredients or even full meals in advance and placing them in individual food storage containers you can easily reheat or assemble, you’re saving precious time while making sure you’re getting all the essential nutrients your body needs to thrive. It’s easier to eat healthy when you have everything prepped beforehand and you don’t have to wonder what to eat. You’re also less likely to reach for something processed and not as healthy just because it’s convenient. Additionally, meal prep helps you save money as takeout can become pretty expensive pretty quickly, and it allows you to take your meals with you wherever you go so you always have a healthy option on hand when you get hungry. BEST IDEAS FOR WINTER MEAL PREP The winter season brings on a variety of root vegetables, dark leafy greens, pumpkins, and mushrooms which makes your comforting, hearty meals. One of the best properties of these ingredients is that they make the perfect meal prep foods as they’re able to stay fresh for longer and make it easy for you to prepare in batches. Here are some of the best tips for your winter meal prep. Bake Root Vegetables in Batches Sweet potatoes, potatoes, parsnips, rutabaga, celery root, kohlrabi, and even beets and carrots…these are just some of the delicious root vegetables that are the star of the winter season and they’re incredibly easy to meal prep. All you have to do is put all of your veggies in a large, deep baking dish, add your favorite spices, drizzle with olive oil, and bake away. After they come out caramelized and crispy on the top, they’re done. You can put them in an airtight container and keep them in the fridge for up to five days, but they’re generally best two to three days after baking. You can pair them up with any protein or grain of choice, or even mash them up with some cream after a few days and turn them into a nutrient-rich potato mash. Freeze Chilli and Other Hearty Dishes for Later Cold evenings call for chillis and other hearty broths involving plenty of vegetables, beans, legumes, and if you want it, meat. They generally cook for a few hours, but they freeze really well! You can make these brothy dishes on Sunday night and basically have them for every day of the week, adding rice or pasta to complement. Serve them up in individual containers so you can easily reheat them, and you’ll always have a rich, nourishing dish on hand! Make Vegetable Soups from Leftovers Another thing on the winter menu that seems to become more frequent during these colder months is soups. Creamy, brothy, and rich with a variety of nutrients; a soup is the perfect meal for when you have plenty of ingredients on hand, but also for when you only have leftovers. All you really need is some vegetables, chicken or vegetable stock, and a blender. And you got yourself a delicious, nutrient-rich, creamy soup you can eat for a few days in a row and stored in an insulated food jar. If you’re using meat, make sure to eat it in about three days, but if you’re only using vegetables, you can even leave it in the fridge for five. And the best part about it? There are no rules. Boil whatever you have in your fridge and blend them together. Use One Ingredient to Make More Meals One of the best ways to meal prep is to include the same ingredient in a variety of different meals. For example, you can prep sweet potatoes and serve them with rice and chicken on Monday, drizzle some bbq sauce and add them to tacos on Tuesday, crisp them up in the air fryer and toss on your quinoa bowl on Wednesday, and mash them up with hummus for a fun twist with some crudites and pita bread. By using one ingredient to include in your weekly menu, you’re saving both time and money while still being able to eat different meals every day. Eating the same dish day in and day out can become boring quite rapidly, and that’s why it’s so important to give yourself options. Otherwise, we already know your finger is going to be on that food delivery app. Make a Variety of Easy Vegetable Dips for Healthy Fall Snacks Tying in with the last idea in the previous tip, making dips that include a variety of veggies, beans, and legumes, is one of the easiest things to meal prep so you always have a healthy appetizer or snack on hand. Yogurt, hummus, and other bean mashes are always a great base and you can play around with plenty of vegetables like peppers, eggplant, beets, carrots, sweet potatoes, cucumbers, and even butternut squash to make them flavorful and packed with vitamins and minerals. You can also experiment with different spices and seeds so you enrich your dips even further and really make them stand out in your winter menu. They usually store pretty well and can stay in your fridge for up to five days. Roast or Dry Heat Nuts And last but not least, one of the best and most nutritious snacks you can make and meal prep are roasted or dry heated nuts. All you have to do is throw a bunch of spices, drizzle olive oil, and coat them well before spreading them on a baking sheet or tossing them in your air fryer. Depending on the spice mix you use, you can generate some delicious flavors with even the simplest nuts like almonds. And once you get a hold of this, you’ll never get store-bought spiced nuts again! FINAL THOUGHTS Meal prep can be really fun once you get into it. And knowing you only spend one or two days of the week actually prepping and cooking, it’s easier to wrap your head around it. Especially since it’s easier to keep your kitchen clean in the days in between! With the winter season approaching, it’s important to honor the seasonal ingredients and let them shine on your weekly dinner and lunch menus, so keep that in mind when you start planning out your meals and enjoy the full flavor profile of each and every one of them.

12.22.22 Written By: Karla Tafra Staying hydrated throughout the day should be one of the most important items on your everyday to-do list. And although you’re probably aware that water is the best choice of beverage, you might be wondering what else can you fill your water bottle with that will have the same effect. We get it, water can sometimes become pretty boring and plain, and that’s why we’ve compiled a list of the best (and some of the worst) drinks you can intake to quench your thirst. Water Obviously, plain water still needs to be on this list as it is the number one beverage that will keep you hydrated without adding any other ingredients to the table. Now, that being said, not every water is “created” equally and some might be better than others. Water is a natural resource coming from our incredible planet, but depending on where you bottle it, it can contain more or less health-boosting minerals. When bottled at the source, your water contains a plethora of trace minerals that naturally occur in the soil and rocks the water flows through. The further from the source, the fewer the number of minerals. Trace minerals found in water are important for your overall health and well-being as they help optimize your body systems, helping strengthen your immune function, balance out your hormones, maintain healthy pH levels, and even increase your energy production. Trace minerals like magnesium, zinc, phosphate, potassium and iron are involved in almost all processes in the human body and they’re incredibly important for the optimal function of all of your organs, muscles, and tissue. Many water brands artificially add minerals to their water to increase the overall levels of micronutrients, but since they’re synthetic and not natural, they are known to cause digestive issues in some people who are sensitive. So, when you can, choose naturally mineral-rich water that’s been bottled at the source. Tea Tea has been one of the most popular beverages for thousands of years. Eastern cultures have been using different forms of tea for a large variety of reasons, from spiritual and holistic to ceremonial. Some of these unique and rare teas are still considered to be extremely valuable and special, with prices climbing up to $600 000 per pound.  Whether you choose green, black, white, or herbal, drinking a cup of tea will definitely help keep you hydrated while adding a variety of powerful antioxidants to the mix. Tea is rich in a variety of different polyphenols which are known to help lower inflammation and fight free radicals and their oxidative damage. This is especially important when your immune system is not working in its optimal way and you need help to prevent infections and diseases. Lemonade (Pure) If all you need is a little bit of a change in taste, squeeze some lemon into your water or make yourself a proper lemonade. Just keep the sugar out of it. Lemons are rich in vitamin C and a variety of antioxidants, they help flush out toxins from your system and prevent kidney stones, and they even help increase your body’s iron absorption. You might have heard of the “morning lemon water” trend that’s become popular in recent years, and it’s due to its ability to jump start your metabolism and aid in digestion that more and more people seem to get on board with it every single day. Fruit-Infused Water Adding sliced fruit to your water bottle is a great way of keeping your tastebuds surprised and excited about maintaining your daily hydration levels. And by switching up your fruit choices, you can enrich your water with plenty of different vitamins and powerful fruit micronutrients that can further support your health. Oranges will add more vitamin C, berries will bring a bunch of different antioxidants, and watermelon will enrich your water with citrulline, an important amino acid that may help lower your blood pressure. The best way to infuse your water is literally by slicing whole fruit and letting it steep in your water bottle. Avoid buying artificially-made extracts and sugary syrups as they’re only adding to overall inflammation and even making you more dehydrated. Electrolytes Sometimes your body is in need of deeper hydration due to excessive sweating that’s causing precious minerals, specifically salt, to leave your body. That’s why electrolyte-rich drinks were created to help maintain a healthy electrolyte balance within your body. Unfortunately, plenty of these drinks also contain large amounts of sugars and other artificial additives, so even though they’re a good choice when you’re dehydrated, choose brands that are sugar-free and as natural as possible. Rehydration with  healthy electrolytes helps prevent muscle cramps, reduce headaches, improve your overall energy levels and mood, help increase oxygen transportation, and so much more. Coconut Water Naturally rich in electrolytes, coconut water is an excellent beverage of choice to keep you hydrated during the day. It’s also low in sugar and overall calories, as well as free of fats and cholesterol. Just make sure you’re getting the all-natural kind as there are plenty of coconut waters on the market that contains added sugars, artificial additives, and even high-fructose corn syrup. An extra bonus: if you can simply crack open a real coconut and drink straight from the source, that would be ideal. Smoothies Smoothies are another popular trend that doesn’t seem to be going away anytime soon, and for good reason. Depending on the ingredients you use to make it, you can turn your smoothie into a real hydration powerhouse with superfoods that will do wonders for your immune system and overall health. On the other hand, you can also make a smoothie that will hinder your hydration goals, so don’t just choose the first smoothie recipe that you find on social media. Be smart about the ingredients you’re putting in your smoothie and choose only whole foods that will naturally help hydrate you. These include fruits like oranges, lemons, and watermelon, and vegetables like cucumber, celery, and zucchini. Avoid high-sugar fruits and added sugars, as well as any pre-made fruit extracts. Bone Broth Drinking bone broth might sound slightly weird, and although some people really do drink it straight from their bottle, others ensure to cook with it and add to their daily hydration goals by sipping on a healthy soup. Whatever way you choose to add bone broth to your diet, you’re doing something extremely beneficial for the health of your digestive system and your gut microbiome. Bone broth is rich in collagen that promotes the health of your skin, joints, cartilage, and even eyesight. It’s also rich in a variety of nutrients and salts, helping you keep electrolytes and your pH at a healthy level. You can make your own by simply cooking animal bones for a long time (about 24 hours) or you can get the store-bought bone broth. Just make sure the formula is as clean as possible and avoid any artificial ingredients, additives, fillers, and added sugars. What Not To Drink When Thirsty In addition to talking about the best possible drink choices to count towards your everyday hydration goals for the day, it’s important to touch on those drinks that you’re best without. These include all artificial sodas and juices, sugary drinks, and of course, fast food milkshakes. Here are three popular beverages many people take daily which can really be harmful to your health, especially if taken in hopes they will quench your thirst. Coca-Cola (And Other Sodas) Plenty of people cannot imagine their day without a cup of this brown, sparkly drink, and although it may be delicious in taste, it’s completely made out of artificial ingredients and chemicals, not to mention way too much sugar. Coca-cola and other similar sodas are known for their potentially harmful effects on your body, from inflammation and digestive disruptions to increasing the risk of obesity. It’s also caffeinated, which furthermore doesn’t help with adequate hydration. And it seems like the sugar-free versions aren’t any better. Store Bought Juices Almost all store-bought fruit juices are full of added sugars, mostly due to increasing their shelf life. Have you ever looked at the expiration date of a store-bought juice and seen two years behind the date of production? The sugar and other added preservatives are mostly why. Stay away from these processed juices and rather invest in a good juicer, get real fruit and vegetables, and simply make your own! Milkshakes Unless you’re making your own milkshake at home, you’re adding way too many sugar-filled calories to your body. All fast-food places with milkshakes on their menu count hundreds of calories per serving and instead of counting towards your hydration, they’re depleting your body of precious minerals and vitamins by causing inflammation and increasing your blood sugar levels. If you’re a big fan of milkshakes, simply blend your milk (or plant-based “mylk”) of choice with fruit, cacao powder, vanilla, or any other real ingredient, and sweeten it with a healthy alternative to cane sugar like yacon syrup, monk fruit sweetener, stevia, or coconut sugar. That way you can enjoy your hydrating beverage with all the health benefits of its powerful ingredients. Final Thoughts Staying adequately hydrated throughout the day is crucial for your overall health and well-being, and choosing which drinks to include in your daily routine and which to stay away from is even more important. Choose smarter and enhance your health instead of putting it at risk of dehydration and inflammation.

12.22.22 Written By: Karla Tafra Staying hydrated throughout the day is important no matter your level of activity, but the need for fluids exponentially increases with your daily expenditure. Working out causes you to sweat more than you usually would during the day and it’s essential to not only replenish the fluids you have lost, but to also prepare yourself and start your workouts already hydrated. The Importance of Staying Hydrated During Workouts Being properly hydrated throughout your workouts helps optimize all of the functions in your body, but even more so, it helps to improve your overall athletic performance, increase your energy levels, and avoid premature buildup of lactic acid which might cause you to cramp up or get fatigued too soon. Additionally, adequate hydration will promote better recovery and have you ready for your next intense workout session sooner than you might think. Water helps flush out toxins from your body, reduces inflammation, regulates body temperature, and enhances the transport of nutrients throughout the body. All of these processes are essential during and after your workout so that you can achieve progress and reach your health, performance, and fitness goals. This is why it’s important to look at your hydration efforts in three different stages: before, during, and after your workouts. Hydration Before Your Workout Hydration starts when you wake up and that’s why it’s always encouraged to start the day with a glass of plain water. This jump starts your metabolism and gets everything flowing while replenishing lost fluids during the night. The American Council on Exercise recommends you should drink 17 to 20 oz of water two to three hours before your workout and then another eight oz 20 to 30 minutes before you start exercising or while you’re warming up. But, if you’re someone who likes to work out first thing in the morning, that might not be possible. However, this only means that getting that glass or two of plain water as soon as you wake up is even more important as you’re preparing your body to sweat. Depending on the night before and how hydrated you went to sleep, you might feel like your body needs more than just a couple of glasses so listen to your body and drink up, even if you have to pause your workout for a bathroom break.  On the other hand, if you’re someone who prefers exercising later in the day, try sticking to the aforementioned 17 to 20 oz a few hours and eight oz half an hour before your workout session. Additionally, if you’ve eaten something high in sodium or it’s been a particularly hot summer day, you might need to increase those values to properly hydrate your body and prepare your muscles for strain. Hydration During Your Workout During exercise, your muscles contract and generate heat which stimulates your sweat glands to start flushing out water as a way of cooling down and regulating your internal body temperature. How much water you’ll lose during your workout depends on a variety of factors, from the workout style and exertion level to the temperature of the room and your own sweat rate. Some people sweat more than others and if you’re genuinely interested in the exact amount of fluids you lose during a workout, there is a mathematical equation that can make it more clear: Generally, for every 16 oz that you sweat, you will lose one pound of body weight. In about an hour-workout, you will on average lose 16-24 oz of sweat. You can easily test it out by weighing yourself before and after your workout and baselining your sweat rate. The ACE recommends drinking seven to 10 oz of water every 10 to 20 minutes during exercise, but this might not always be possible. What is important is that you have your water bottle with you at all times and try to sip as much as possible without over-drinking. Additionally, sweating causes not just the loss of water but also  electrolytes which are essential not just for your athletic performance, but for your overall health and well-being. Generally, sweating causes us to lose sodium and chloride the most and that’s why the majority of electrolyte drinks contain high levels of these two important mineral salts. Being electrolyte-depleted can result in loss of power, energy, strength, agility, and even concentration, and it can cause muscle cramps and fatigue. Hydration After Your Workout Even if you’re properly hydrating during your workout, you still need to replenish after you’ve finished. ACE recommends at least eight oz 30 min after your workout, and that’s assuming you didn’t skip on your water intake during exercise. On the other hand, if you haven’t really replenished enough during a workout, this is where post-workout hydration and electrolyte intake matters the most. When you workout also plays a huge role in your hydration levels throughout the day as you still need to ensure you’re drinking enough before you go to sleep. Everyone’s water needs are different, but there are some signs of dehydration to look for in case you’re wondering if you should be drinking more water after your workout: Feeling thirsty - it’s usually said that if you feel thirsty, you’re already dehydrated. The jury is still out on that one as different people have different needs, but if you feel thirsty, drink up. Color of urine - Your urine should be a light, straw-like color during the day. If it’s darker, it usually means you’re dehydrated. Dry skin and lips - one of the most obvious signs you’re dehydrated Headache - might be a sign of dehydration. If it goes away after replenishing with water, it’s definitely due to low water levels. Muscle cramps - although not uncommon after a workout, especially an intense exercise session, cramps can also be a sign of post-workout dehydration. In addition to drinking water and other hydrating drinks, a great way to ensure proper hydration is by increasing your intake of hydrating foods such as soups, broths, celery, cucumber, berries, and watermelon. These foods add a variety of other vitamins and minerals to your diet, helping nourish your body and optimize your body functions. Final Thoughts Avoiding dehydration is essential for the proper function of your organs and your general health, and exercise-induced sweating makes the importance of drinking water even more essential. Stay on top of your hydration game and keep on sipping!

12.22.22 Written By: Karla Tafra Proper hydration is one of the most essential health goals we should be achieving every single day of our lives. Our bodies are mostly made of water and it’s a crucial component in all of our bodily processes, from transporting important nutrients and oxygen to every organ, tissue, and cell, to flushing out all the toxins and harmful agents that are not supposed to be there. And with the variety of environmental toxins, viruses, bacteria, and other pathogens lurking in everything from our food and air to the plastic water bottles we find in the grocery store, staying hydrated at any given moment is only becoming more important. The Importance Of Hydration That drinking enough water is important for your overall health and well-being isn’t something new, but the overall emphasis and focus on really hitting your daily numbers have become stronger in recent years. The stress of today’s life combined with a variety of environmental toxins you’re exposed to wherever you go and the artificial ingredients in everything from the food you eat to the cleaning products you use in your home all contribute to the rising rates of inflammation and inflammatory diseases, infections, and overall health problems caused by the build-up. All toxins and other harmful substances in the human body get flushed out by sweating, urination, or through your stool and if there isn’t enough water to begin with and perform these important functions, everything slows down, and your immune system gets overwhelmed with the toxic buildup. This creates the perfect environment for bacteria and viruses to attack your body and make it harder, sometimes impossible, to protect yourself. The free radicals that cause inflammation only create additional damage to your cells and leave you at risk for even the most severe diseases like cancer and autoimmune conditions. And although drinking enough water during the day isn’t a magic pill that will cure diseases, it plays a huge role in preventing them and strengthening your immune system so it works better to fight off whatever is threatening your health. How Your Body Works The human body is 60-70% water, with your most important organs like the brain and heart almost three-quarters fluid. Even your bones are 31% water. So, you can only imagine what happens when that supply isn’t replenished on a daily basis as we cannot make water ourselves. Just like air, it’s something we need to obtain all the time to survive. It’s said that we can live without food for two to three months, but without water for barely a week. Water is absolutely crucial for the optimal function of all of the cells in your body and it’s for its unique properties such as its ability to transport nutrients, dissolve substances, enhance absorption, stimulate biological and chemical processes, and its stickiness, also known as the surface tension of water which helps with not only the transport of nutrients, but also waste disposal. Benefits Of Hydration Water plays a plethora of important roles in the human body: Helps transport oxygen and nutrient to every cell, tissue, and organ Regulates our body’s internal temperature through sweating and respiration Helps with waste disposal through sweat, urination, and bowel movements Stimulates digestion and optimizes your metabolism Allows your lymphatic system to function properly Forms saliva Helps keep your joints well-lubricated and mobile Acts as a shock absorber for your brain and spinal cord, as well as the fetus (the uterus is full of water) Helps improve your athletic performance Aids in mental focus and cognitive performance Improves the texture and tone of your skin Helps improve your mood and general energy levels Reading through all the important roles and benefits of drinking adequate amounts of water daily shows how much it impacts every single part of your body. This is why there’s nothing else that can replace this essential golden liquid. Still, there are other drinks that can count toward your total hydration for the day and even add other important vitamins and minerals to the table. Some of these drinks include teas and other herbal mixes, pure fruit juices, superfood smoothies, bone broths, and electrolyte drinks. How Much Water Should You Drink Everyday? The golden rule of “8 glasses of water per day” has been since debunked and experts now move closer to 11 or even more, depending on your individual needs. Every person is different, and just like no diet or even exercise regimen fits everyone, the need for replenishing your daily amount of water differs from one person to the next. Kids have different water needs than adults and even women differ from men. Additionally, your daily water needs change on a daily basis depending on the time of the year, the air temperature, your level of activity, as well as what your meals consisted of. The experts at the U.S. National Academies of Sciences, Engineering, and Medicine concluded that proper daily fluid intake is somewhere around 15.5 cups a day for men and 11.5 cups for women, turning that “8 cups a day” rule into a myth. Still, if you’re someone who’s really struggling with your daily water intake, even eight cups are a great start, as long as you can stay consistent. The goal is, of course, to prevent dehydration and all of its negative and damaging side effects. It’s said that when you’re thirsty, you’re already mildly dehydrated, but it’s a bit more complicated than that. How to Know if I’m Hydrated Enough? The signs of dehydration can often be overlooked as they’re similar to many other health conditions. Fatigue, headaches, constipation, and symptoms of anxiety can be tied to myriad root causes, without you knowing that you might alleviate them (or some of them) by simply drinking more water. Still, there are generally some easy ways to check if you’re hydrated enough, and these include: The urine check - the simplest and often the easiest way to check your hydration levels is by the color of your urine. It should be clear or pale yellow. The darker it is, the less hydrated you are. Of course, there are some exceptions such as intaking certain foods and medications that can cause your urine to be slightly darker or change in color. The thirst check - another quite obvious symptom of dehydration is feeling thirsty. When you’re feeling parched, that’s a definite sign to drink up. You might also be depleted of electrolytes and oftentimes drinking regular water might not do the trick, so if you’ve just come back from a sweaty workout or spent a day in hot weather conditions, add some electrolytes into your water to help replenish faster. The skin pinch test - since adequate water levels help keep your skin subtle and plump, it might give you a sign of whether you’re hydrated enough by pinching it and checking its elasticity levels, also known as skin turgor. The U.S. National Library of Medicine says to pinch the skin on your abdomen, forearm, or your hand, and if your skin snaps back right away, it means you’re properly hydrated. On the other hand, if it takes a while for it to return to its normal state, it might mean you’re dehydrated. The breath test - there are many different reasons for bad breath, but dehydration might be one of them. As one of the roles of water in your body is to make saliva, when there’s not enough, this might create a perfect environment for bacteria and cause them to build up, causing a pungent and unpleasant odor. The cravings test - you might get sugar or salty cravings for a variety of reasons, but sometimes it might be due to dehydration. The best way to test this is to drink a glass of water. If your cravings reduce, chances are you were just dehydrated. How To Stay Hydrated Staying properly hydrated should be one of the most important things on your daily to-do list and there are many different ways to go about it. Depending on your day and schedule, you might want to prepare yourself to stay on track by “planting” water bottles on your route. For example, place one in your car, one in your gym bag, one on your office table, and one near your sofa. That way, you’ll always have one handy to sip on at any given time of the day. Another thing you can do to ensure you’re not slacking on your water intake is to set a reminder (or a couple) on your phone and drink up every time it goes off. It’s easy to get engrossed in a task you’re working on or an activity that requires your utmost attention and forget about food or water, so by setting an alarm, you’re reminded to take a break and take a sip. Drinking water and other hydrating beverages is one thing, but you can also help reach your hydration goals by eating hydrating foods such as celery, cucumber, berries, and watermelon which in addition to being almost entirely made of water, also bring on a variety of vitamins, fiber, and other important minerals into your diet. i Another important factor that plays a role in your hydration levels is fitness and sports. If you’re someone who’s active and loves partaking in sports activities or going to the gym, always ensure you’re paying even more attention to your water intake by properly hydrating before, during, and after your workouts. Especially if you’re known to sweat a lot. And last, but not least, avoid or limit the consumption of dehydrating foods and drinks such as alcohol, sugar-filled beverages, and products, as well as foods that are high in sodium and vegetable oil. All of these things are known to contribute to dehydration, cause inflammation, and make your body work harder than it should to perform its most basic functions such as digestion and waste disposal. Additionally, stay clear of harmful lifestyle routines that can cause dehydration such as smoking, and be aware of medications or other health treatments that might be increasing your need for water. Final Thoughts Drinking water is essential to staying alive, but it’s often one of the most underrated and neglected daily routines. Since we do it as one of our biological human needs, we don’t spend much time thinking about the actual optimal intake our bodies function at the best. Increase your awareness around dehydration symptoms, pay a bit more attention to how you feel throughout the day, and keep a water bottle with you (or near you) at all times to remind yourself to sip on that precious liquid day in and day out.

12.22.22 Written By: Karla Tafra Our bodies are roughly 60-70% water which keeps on circulating through our system, supplying our tissues, muscle, and organs with oxygen and nutrients. But, fortunately and unfortunately, it doesn’t stay locked inside. We say fortunately because by losing water, we get to flush out all the toxins and harmful substances that tend to accumulate in our bodies throughout the day, and we say unfortunately because many people don’t replenish the adequate amounts, leaving them at a high risk of dehydration and all the dangers and negative side effects it brings along. What is Dehydration? Dehydration is a very common condition that occurs when the water levels in your body aren’t at their optimal state. This happens when you lose more fluid than you drink, and it can result in fatigue, nausea, muscle cramps, brain fog, digestive issues, and some really severe conditions such as heat exhaustion, heatstroke, seizures, kidney failure, and in the most extreme cases, death. The majority of people go through their day at least slightly dehydrated, which is why the importance of proper hydration has never been more important to emphasize. It might be the reason why you’re more tired than you should be or why your digestion has slowed down. It might also be the reason for your food cravings as your body is in need of minerals and other nutrients water helps to transport around your body. Dehydration is definitely not to be neglected and since there are some quite severe conditions it might induce, it’s important you learn about all the negative side effects and grab that water bottle  a bit tighter. Hydration Before Your Workout First and foremost, when you’re feeling thirsty you’re probably already dehydrated. Some people like to frame it as “it’s already too late,” as you might have begun to feel some of the negative effects, but in reality there is no such thing as being too late. Just take it as a sign to grab your water bottle and drink up! Additionally, there are some other symptoms which might point out to dehydration: Your urine color - the best way to ensure you’re properly hydrated is to check your urine color. It should be a pale clear or slightly yellow color, so whenever you see it darker, it’s probably a sign of dehydration. Still, the color of your urine might be different due to some specific foods and beverages, medications, and health conditions, so the urine color test might not always be completely true. That being said, drinking a cup of water just to be safe will definitely only do good in the long run, whether you’re dehydrated or not. Dry mouth and lips - another very common symptom of dehydration is dry skin and cracked lips. Again, it might also be a symptom of other causes, but drinking water as a safe precaution won’t harm you. Headaches and dizziness - even though not quite known why, but dehydration often causes headaches and dizziness so if you’re experiencing them out of the blue, you might just need to increase your fluid intake. Fatigue and tiredness - often the most common symptom of dehydration that can just as well be a sign of pretty much anything. If drinking more water helps alleviate your fatigue, at least you know that was the reason! Muscle cramps - an inadequate intake of water might cause your muscles to cramp more than usual, especially after an intense workout when you’re depleted of electrolytes. That’s why drinking plenty of water during your workouts is so crucial. These are just some of the most common symptoms of mild to mediocre dehydration, but in some cases, especially when the loss of fluids has been caused by extremely hot temperatures or illness, it might lead to pretty dangerous complications. Here are some you need to be aware of as they may seriously impair your health. Dehydration Can Cause Heat Exhaustion Heat exhaustion occurs when your body can’t cool itself down and simply overheats. Usually caused by an intense physical activity in hot weather conditions, heat exhaustion can cause dizziness, extreme fatigue, nausea, vomiting, rapid heart beat, severe sweating, and low blood pressure. These signs need to be taken seriously and dealt with immediately so you don’t experience a heat stroke. If you or someone around you is experiencing heat exhaustion, the most important action steps include cooling down with plenty of water and finding shade. If possible, add some electrolytes to your water to replenish your micronutrient levels and take small sips so you don’t overwhelm your system and allow it to cool down naturally. Dehydration Can Cause Heat Stroke If you don’t deal with heat exhaustion, it might lead to a heat stroke. A heat stroke occurs when your body cannot regulate its own temperature and fails at cooling itself down. Your body temperature might rise to 106 F in only about 15 minutes, which can cause irreparable damage to your organs and even cause disability or, in the worst cases, end fatally. The symptoms often include confusion, dizziness, seizures, slurred speech, and loss of consciousness. The first step you need to take is to call 911. Then, while you’re waiting, place wet cloths on your or the person’s skin, wet their mouth, slow sips of water, and move to a shaded area. This is a very serious condition and needs to be dealt with by professionals. Dehydration Can Cause Problems With Your Kidneys Your kidneys process and induce urine, making all the toxins leave your body. When there’s not enough water in your system, it makes it impossible for your kidneys to do a proper job and it might cause severe damage in the long run. The best way to ensure this doesn’t happen is to drink more water throughout the day and keep your kidneys working at their optimal level. Dehydration Can Cause Seizures Seizures are another serious symptom that might occur due to dehydration and electrolyte imbalance in your body. It’s very common in those who are struggling with epilepsy and other seizure-related medical conditions, but it can happen to anyone. Seizures can be quite a traumatic experience, and although they usually aren’t extremely dangerous by themselves, they can cause respiratory problems and injuries related to falling while experiencing them. Dehydration Can Cause Low Blood Volume And last, but not least, dehydration can cause low blood volume, also known as hypovolemic shock. Low blood volume causes a dramatic drop in blood pressure which leads to a drop of oxygen in your body. This can be really serious as it limits your body’s ability to get blood to all of your organs and tissues, impairing or seizing their function. Some of the most common reasons for low blood volume-induced dehydration are extreme vomiting and diarrhea, so rehydration plays an essential role in preventing this dangerous symptom from happening. How to Prevent Dehydration? The best way to prevent dehydration is to always ensure you’re drinking enough water throughout the day. And although it’s impossible to prevent mild dehydration here and there, it’s important to avoid these severe symptoms. The 8-cups-a-day phrase has long been thrown out as the golden rule and we are now aware how some people might need to drink way more than that to prevent dehydration. Additionally, if you’re an active individual, sweat easily, or live in a warm climate, you’ll definitely need more than the coveted eight cups to sustain your electrolyte levels. In addition to drinking enough water, you can add to your hydration levels by eating foods that are rich in water such as cucumbers, celery, berries, and watermelon, as well as soups, broths, and other liquid-rich meals. On the other hand, avoid alcohol, sugary drinks, sodas, and sodium-rich foods as they’re only contributing to dehydration you’re trying to prevent. Final Thoughts Dehydration is a serious condition that shouldn’t be taken lightly, so whenever you experience even one of the above mentioned symptoms, take it as a sign to drink up!

12.22.22 Written By: Karla Tafra Staying hydrated throughout the day is a must, but what about drinking water before bed? Are you one of those people who finds that they wake up super dehydrated and keeps a water bottle near their bedside table or are you better off with having your last sip for dinner? And is one better than the other? Let’s find out! Your Body During Sleep During sleep, your body performs all the most important repairing, recovering, and rebalancing processes that help you conserve and restore energy, improve muscle recovery, promote brain function and cognition, and even help strengthen your immune system. That’s why focusing on improving your sleeping quality is one of the most important aspects of a healthy lifestyle. Sleep deprivation can cause a plethora of negative effects in your body, from activating inflammation and making you more prone to infections and diseases, to causing anxiety, lack of energy, and inability to focus. What Drinking Water Before Bed Does to Your Body? While you sleep and your body undergoes all of these processes, it works in hibernation mode which still requires adequate hydration levels in your body in order to allow the optimal function of all organs and tissues. And during the night, you can’t replenish those lost fluids, which leads you to believe you need to hydrate right before bed. Research shows how your body seems to be a bit smarter than you think and actually kicks in your circadian rhythm for you to retain water if you’re actually so dehydrated that it struggles to perform all of its important tasks. This is why you sometimes might wake up puffier than you would want, especially after a late, sodium-rich dinner that absorbed all the water from your system. So, does that mean that you need to drink up before bed to ensure that doesn’t happen? And is dehydration during sleep that bad? Dehydration During Sleep Even though your body knows how to regulate its water levels during the night through water retention, going to sleep already dehydrated might cause a variety of sleep disruptions. You might wake up more often, experience muscle spasms and migraines, and overall be more restless, causing poor quality sleep and reduced REM phase. REM is an important sleep phase that helps with memory consolidation, emotional processing, and brain development. It also causes dreaming and the less time you spend in it per night, the lower the chances of quality recovery. And studies show how inadequate sleep might have a direct correlation to dehydration as your body might work harder during the day as it functions in overdrive. Over-Hydration During Sleep On the other hand, drinking too much water before bed might cause a more frequent need to urinate which again makes you wake up more often during the night. This biological need might sometimes be ignored if your body is extremely tired, but most of the time it will wake you up and cause you to get out of bed and take a trip to your bathroom. And while some people have no trouble falling back asleep, others struggle with nocturia, sometimes staying up for hours before finally dozing off. This contributes to sleep deprivation and overall poor sleep quality which has a detrimental effect on your overall health over time. Late Night Meals and Drinking Water So, if drinking too much before bed causes you to wake up more often and potentially disrupts your sleep, what happens if you’re used to late-night meals? Should you be drinking water after your dinner? Late-night meals are generally not recommended as they’re known to cause digestive discomfort that can further affect your sleep quality, and adding fluids to the table only makes your body work harder to digest your food before you’re off to dreamland. On the other hand, going hungry to bed might also cause sleep disruptions and negatively affect your sleep. So, what are you to do? How to Prevent Dehydration Before Bed Without Disrupting Your Sleep? The goal is to find that sweet spot of staying hydrated before you go to sleep, but avoiding drinking a whole bottle of water right before you get under the covers. How this looks for you and your daily schedule will depend on a variety of factors, from how you deal with hydration throughout the day to what type of foods you’ve included in your meal plan. Some of the best tips to prevent sleep disruptions either by muscle cramps caused by dehydration or frequent urination caused by drinking too much include: Stay hydrated throughout the day - probably the best tip you can follow to avoid going to sleep dehydrated is to drink plenty of water during the day. If you’re tracking your water intake, don’t leave the majority of your daily goal for after dinner. Rather space it out throughout the day so you’re always working with adequate water levels. Avoid late meals - if possible, try to schedule an earlier dinner and avoid late meals that will make you feel thirsty. Avoid late workouts - again, if possible, try to avoid working out before bed as it will undoubtedly make you intake more fluids than you normally would, causing you to wake up during the night. Improve your sleep quality - and not just for the sake of avoiding dehydration. Implementing good sleeping habits will help improve your overall health and longevity, help strengthen your immune system, and lower your risk of infections. Keep your bedroom temperature moderate - a hot sleeping environment may cause you to sweat and lose precious fluid and electrolytes. Avoid caffeine and alcohol before bed - since both are known to have a diuretic effect, they might cause you to wake up and run to the bathroom. Additionally, caffeine is a stimulant and might make it harder for you to fall asleep. Avoid sugar-filled drinks and food in the late part of your day - sugar is known to cause dehydration so it’s best if you stay away from it in the evening and especially right before bedtime. Hydrate in the morning - no matter how well-hydrated you were yesterday, start your day with a glass of water. Not only will it help mitigate any potential dehydration stages during the night, but it will also stimulate your digestive system, jumpstart your metabolism, and help you start your day on the right note. So, When To Drink Water Before Bed? Experts recommend reducing your water intake in the hour or two before you go to bed and slowly weaning out during the day. So, say you’re going to sleep at 10 pm. The ideal time to have your last meal would be around 7 pm, with the latest glass of water shortly after that. If you feel thirsty during the time between your dinner and sleep, it’s absolutely fine to sip some water and prevent dehydration. Just don’t chug a whole water bottle at once. Final Thoughts Dehydration is a serious condition that shouldn’t be taken lightly, so whenever you experience even one of the above mentioned symptoms, take it as a sign to drink up!

11.11.22 Guest Blog by Sabs Katz @sustainablesabs The holiday season is a beautiful time for gathering, giving back and for spending time with loved ones. According to some recent studies, it can also be a source of excess waste. But worry not - there are plenty of steps you can take to reduce, reuse and repurpose this holiday season, especially when it comes to gifting. Here are some of my favorite ways to cut down on holiday wrapping. REUSE OLD BAGS AND TISSUE PAPER Be sure to hold onto cute gift bags and tissue paper! They always add a little extra love to your gift, and you don’t have to go out and buy anything new. Simply wrap up your item in tissue paper, place it in a bag, then add some extra paper on top so it peeks out. Done and done! TRY SOMETHING REUSABLE AND UNIQUE The Japanese furoshiki method for wrapping is one that comes with an extra gift – the wrapping itself! Here’s how to do it: 1. Lay a piece of square fabric down (big enough for your item) and place the gift near the end of one corner. 2. Wrap the corner of the fabric over your gift, then start rolling it to the end. Make sure you’re pulling the sides of the material as you go along to ensure a tight seal. 3. Once you get to the end, take the two sides and tie them together twice to form a knot. It’s that easy! NO WRAPPING? NO PROBLEM. Honor your inner child by asking your giftee to close their eyes and hold their hands out. Once they’re closed, place the gift in their hands and surprise! No gift wrapping needed. NO WRAPPING? NO PROBLEM. Honor your inner child by asking your giftee to close their eyes and hold their hands out. Once they’re closed, place the gift in their hands and surprise! No gift wrapping needed. Combine these sustainable gifting methods with gifts that are built to last a lifetime. Visit our holiday gift guides to shop for: Gifts For Coffee & Tea Lovers Gifts For the Outdoor Adventurer Gifts For the Traveler Gifts For Him + Her + All

10.28.22 Raise your hand if it’s ever happened to you: you sit down at a bar and order a classic cocktail – say, a Manhattan – a formula you’ve made at home dozens of times. But on first sip, the flavor blows away your expectations. It’s the drink you love, but so much better! If you’re sometimes mystified by the curious craft of tending bar, you’re not alone. And it might be a sign that you’re ready to elevate your home cocktail repertoire. Stanley 1913's new Lifted Spirits collection is here to help, with tips and techniques to take your mixology game to the next level. SHAKE VERSUS STIR Do you know which cocktails to shake and which to stir? The rule of thumb is that shaking is for drinks that contain juice or other mixers, and stirring is for drinks that contain solely spirits. But as James Bond showed us, it really comes down to personal preference. If you like frothier cocktails with more water content, then shake it up. If you like stiff drinks and less dilution, then stirring is for you. Try it with: The Lifted Spirits Prismatic™ Craft Cocktail Shaker | 12oz Details we love: The geometric base design adds visual interest while you shake or stir.   CREATE SILKY SPIRITS Want to cut bitterness and add silkiness to your cocktails? You can do so through a centuries-old process known as milk washing. Though its heyday was in the 1800s, this technique is making a comeback with pro and home bartenders alike, which uses milk to clarify certain spirits or even pre-mixed cocktails. In short, you add your spirit of choice to whole milk, use citric acid to curdle the milk, then strain off the curds. It might sound strange, but the result is softer, more luscious libations. Want to know more? Get all the milky details. Try it with: The Lifted Spirits Prismatic™ Rocks Glass | 6oz Details we love: See your clarified cocktail sparkle against the prismatic interior, designed to resemble fine-cut crystal. THE RIGHT ICE Photo by Liz Devine. Sure, you know ingredients matter when it comes to the spirits and mixers, but don’t forget the ice. It’s an essential ingredient in many cocktails, and it can be a fun way to add personality to your drinks. The possibilities are endless. Add color by freezing herbs or edible flowers into your cubes. Make ice spheres by using silicon molds and boiling water to achieve crystal clear globes. Another option? Harken back to pre-refrigeration days by getting a block of ice and a good old fashioned ice pick. Impress guests with large, irregular bergs afloat in their whiskey sodas. Try it with: The Lifted Spirits Prismatic™ Highball Glass | 12oz Details we love: Double-wall vacuum insulation keeps your drink cold while you sip at your leisure. MAKE A BATCH Photo by Adam Glick. Gathering for the holidays? Heading to the backcountry with your friends? Or maybe it’s been a long day and pouring jiggers and juicing citrus feels like too much right now. Enter the batch cocktail. Certain mixtures hold up perfectly well when made ahead in big batches – some even benefit as flavors meld together over time. Consider this Batch Boulevardier. Batch cocktails store nicely in your refrigerator and save you from having to mix individual drinks on the spot. Try it with: Classic Stay Chill Pitcher | 64oz Details we love: The classic design and stainless-steel construction are made for both patio tables and kitchen tables. Have a cocktail you love to make? Share it with us by tagging @stanley1913_brand on Instagram!

Although there is a growing awareness and acceptance of children with disabilities, it might be difficult for your child to share the same experiences as others. Taking your child fishing is a great way to help them enjoy nature, spend quality time with their friends and loved ones, and introduce them to an awesome new hobby! Children who engage in activities that require them to learn new skills (such as fishing) can work on polishing their social skills, improving their problem-solving capabilities, and increasing their learning abilities because it fosters self-confidence. Discover the best and safest ways to take your child with a disability fishing. Planning An Accessible Fishing Trip When it comes to planning for a fishing trip, you have many options. You can go out into the wilderness and plan a canoe or kayak trip, but depending on your specific circumstances, you might need to think outside the box. Here are some tips to help you successfully plan your accessible fishing trip. Finding A Fishing Spot Finding an accessible spot to fish can be difficult, especially if your child has limited mobility. It's important to know what steps you can take beforehand so that you don't end up wasting time trying to navigate an inaccessible area. Publicly accessible piers might be a good option, depending on the nature of your child’s disability. If you choose to go this route, ensure that your child’s wheelchair has working brakes so you can lock them securely in place as they fish. Accessible fishing site maps are available for state-owned bodies of water. Do a quick online search for accessible fishing spots in your area, and with one of these maps handy, it's easy to find an accessible fishing spot. For a particular waterway to be accessible, it helps if it has at least two possible access points. These could include bridges, footbridges, swim ladders, and lifeboats. Adaptive Fishing Equipment Adaptive fishing equipment is essential when you’re enabling children with disabilities such as autism, cerebral palsy, or sensory processing disorders to engage in the sport of fishing. There are many different types of adaptive fishing equipment that can accommodate these disabilities and enable your loved ones to enjoy fishing regardless of their condition. Electric Reels Children with any condition that makes operating a traditional reel difficult can use an electric fishing wheel. An electric reel automatically casts out and reels in. This is a handy adaptive fishing accessory for those who are unable to walk or stand for extended periods. Accessible Boats If your child has limited mobility, travel by boat might be a challenge if they rely on a wheelchair. This can be frustrating because you may feel that you are unable to experience the joy of cruising or boating with them. The good news is that there are boats that can accommodate you and your children. Accessible boats typically have wide doors at the front or back to make it easy for wheelchairs to get in and out. Some boats have a lift system that can help a wheelchair to get on and off the boat. Other features may include wider doorways, lowered sink controls, and lowered life vests so that children can more easily reach them. Adaptive Life Preservers Children with sensory processing disorder are often overwhelmed by sensations, textures, or activities. The products you wear or the objects you encounter may feel abrasive to your child. If they're not properly protected against these sources of discomfort, your child might not want to wear a regular life preserver. The adaptive life preserver enables children with sensory processing disorders to float safely and comfortably. Their weight is supported by a buoy located on their right side, and they can hold onto it as they float. The adaptive life preserver is placed around the child or held by a parent/guardian or another trustworthy adult as they take part in water-based activities, such as boating, water skiing, or tubing. Even if your family doesn’t plan on swimming during your trip, as a preventative measure you should consider purchasing one for your child to wear while fishing. Fishing Necessities Before going fishing, there are some things you’ll need to consider to ensure that everyone is safe and happy. Hydration, clothing choices, and emergency prep are important for a successful fishing trip. Staying Hydrated If you’re planning a fishing trip, do your body a favor and pack some water. Fishing trips can last for hours on end, and dehydration is often the result of too little water intake. These tips for staying hydrated will help your family prepare for a long day of fishing and sun! 1. Drink 8 to 16 fluid ounces of water per hour. Eight ounces might not be enough in hotter climates or at higher altitudes and should be increased to 16 ounces of fluid per hour. Ensure your water is clean and odor-free, and that you keep it cold as long as possible using stainless steel insulated containers like tumblers, cups, or vacuum bottles. 2. Moderate your drinking habits. It’s no secret that rehydrating is more challenging after you’ve already consumed a large amount of fluid. Instead of chugging water, take regular sips. This helps prevent stomach cramping and overhydration. 3. Moderate caffeine and/or alcohol. Both of these beverages are diuretics that make your body produce more urine than usual, which means you’ll be losing more water. If you must drink something to stay awake, try fruit juice or a sports drink. For caffeine, consider small tea or coffee mugs to keep caffeine to a minimum and keep warm on the boat. 4. Stay out of the sun. It can be difficult to do so at times, but it’s well worth it. Too much exposure to the sun will dehydrate you faster and result in sunburn. If you are forced to spend time out in the sun, use sunscreen to protect your skin from further damage and limit your exposure as much as possible. 5. Eat foods high in moisture (fruits, vegetables). Appropriate Clothing When going on a fishing trip for the first time, it’s a good idea to plan ahead. For example, if the weather will be hot, it might be better to bring shorts or light pants instead of jeans and heavy socks. Additionally, loose clothing will allow you to move and sit in different positions comfortably while fishing. Loose clothing also offers protection from mosquitoes and other pests. Pro tip: Think layers. Weather on the water is often unpredictable, so be prepared to remove or add on garments as needed. Emergency Preparedness When it comes to family trips, anything can happen. This is especially true for trips that require your family to spend an extended time out in nature. Here is a checklist to help you ensure your family is prepared for any emergency that might arise! First-aid kit — Bring along bandages, aspirin, antihistamines, latex gloves, and any prescription medications your child might require. Food and water — Non-perishable food items such as canned goods and energy bars are a great idea because there is little chance of them accidentally spoiling. Weather radio — Many radios can be programmed to notify you of inclement or dangerous weather occurring in your area, which will let you know exactly what you are in for. Boat GPS (global positioning system) — If you are going to be fishing in an unfamiliar area, it's important to keep track of your boat's position. This is especially true for fishing in large bodies of water. GPS units usually come with a lanyard or clip that can be attached to something on the boat, normally the steering wheel. Extra batteries — To ensure that your cell phone and other electronics can stay charged, it is a good idea to bring extra batteries along for the trip. Remember to keep the batteries in a waterproof container such as a sandwich bag. Fishing Licenses Each state has its own set of rules and regulations when it comes to fishing licenses. Therefore, it’s important to know whether you’ll need a fishing license and how to purchase one in your state so that your family fishing trip won’t be marred by any legal issues. Fishing license fees can range from under $10 to more than $100 depending on the state, the type of fishing you’re planning to do, and the age of the license holder. Most states offer discounts on fishing licenses for children, and some even offer permanent licenses for people with disabilities. Those who aren’t fishing in their home state can often go online and print their fishing license. Children with sensory processing disorder are often overwhelmed by sensations, textures, or activities. The products you wear or the objects you encounter may feel abrasive to your child. If they're not properly protected against these sources of discomfort, your child might not want to wear a regular life preserver. The adaptive life preserver enables children with sensory processing disorders to float safely and comfortably. Their weight is supported by a buoy located on their right side, and they can hold onto it as they float. The adaptive life preserver is placed around the child or held by a parent/guardian or another trustworthy adult as they take part in water-based activities, such as boating, water skiing, or tubing. Even if your family doesn’t plan on swimming during your trip, as a preventative measure you should consider purchasing one for your child to wear while fishing. Things To Consider When Fishing With Kids Here are a few tips to consider when taking your kids fishing: Safety first: Safety should always come first. Make sure that everyone on the boat or in the water is wearing appropriate life jackets. Safety should be a priority whether you are fishing alone or with a group of people. Keep your kids close: Teach your children to swim and play near the boat. Even if you think the water is shallow enough for them to swim, it's still safer to keep them close in case they fall overboard or get caught in a current. Beware of chemicals in the water: If you are fishing at a lake, make sure you know about any harmful chemicals that were used or dumped there recently. The chance of this happening is fairly minimal, but it’s best to do some quick research beforehand. Bring plenty of sunscreen: There’s nothing worse than a sunburn and risking prolonged exposure to harmful UV rays. Sunscreen with a decent SPF will reduce the chances of this. Bring plenty of food and water: Staying hydrated and nourished is a must — not only for a regular day of fishing but in case of an emergency as well. Be sure to pack a nutritious meal and have a water bottle large enough to keep you hydrated throughout the day. Partake in some fun outdoor activities to keep the kids entertained: Kids aren’t as patient as adults, and when their attention span begins to wane, consider coming up with little games (quizzing them on fish names, for example) or any other game you can think of. Special Considerations For Children With Disabilities Water can be very dangerous for any child. Children with Down syndrome are at a very high risk of drowning at an early age as well, so take extra precautions in or around the water. There are a few things you can do to minimize your child’s risk while maximizing their fun. Water Safety and Training If possible, consider signing your child up for swimming lessons before taking the fishing trip. A qualified special-needs instructor's formal knowledge of swimming will prepare your child for the water and teach them the right way to move their bodies. Becoming certified in CPR is also a good way to prepare yourself in case of an emergency involving your child. Managing Sensory Processing Disorders and the Outdoors If your child has a sensory processing disorder and you're going fishing, the environment of the boat is important to consider. Often, children with sensory processing disorder are hypersensitive to sounds, so excessive engine noise could create a feeling of overwhelming anxiety. The motion of the boat is also something to consider. Below are some tips to help your child with sensory processing disorder enjoy your fishing trip: Consider noise-canceling headphones. Make sure the headphones work well for your child before they use them on the trip. Make sure your child's seat belt or safety device is on. Help your child stay awake and alert. If they need a break from the fishing, have them get up and walk around as much as possible. If you notice your child is getting sleepy, let them nap. Fishing Safety Tips Fishing can be a fun and productive hobby. However, if done incorrectly, fishing can also be quite dangerous. Here are some fishing safety tips to help you and your family stay safe outdoors. Pack plenty of fresh water, food, and extra clothing. Let a trusted family member or relative know where you're going and how long you expect to be gone. If possible, they should know who to contact if you don't return as planned. Be prepared for sudden storms and extreme cold or heat (bring along an appropriate amount of clothing for layers). Show any inexperienced members exactly how to use all equipment Save the emergency numbers for your nearest hospital and sheriff's department so you can call for help if someone gets hurt or sick. Further Reading On Teaching Children To Fish It’s important to educate children when you’re introducing them to fishing. There are quite a few helpful resources available, but you can start with some of the agencies below: Take Me Fishing: Covers everything from fishing for beginners to in-depth details about gear and how to fish in various environments and climates. Salt Strong: Developed by two brothers who were inspired to leave their six-figure jobs to teach the world about their true passion — fishing. Salt Strong offers invaluable guides, product reviews, and comprehensive instructional videos.   Recommended Resources for Bringing Individuals With Disabilities Outdoors Fishing can be a fun and productive hobby. However, if done incorrectly, fishing can also be quite dangerous. Here are some fishing safety tips to help you and your family stay safe outdoors. Pack plenty of fresh water, food, and extra clothing. Let a trusted family member or relative know where you're going and how long you expect to be gone. If possible, they should know who to contact if you don't return as planned. Be prepared for sudden storms and extreme cold or heat (bring along an appropriate amount of clothing for layers). Show any inexperienced members exactly how to use all equipment Save the emergency numbers for your nearest hospital and sheriff's department so you can call for help if someone gets hurt or sick.

09.13.22 A big reason why so many people love the 30 oz & 40 oz. Quencher is because of its handle. Easy to grab and take on the go or have next to you throughout the day, using the handle makes hitting your hydration goals quick and convenient! While readily set up for the right-handed crowd, did you know that you can change the position of the straw on your Quencher to be perfect for someone who is left-handed as well? A nifty hack for hydration-focused lefties everywhere, it’s as easy as 1, 2, 3! Place your quencher on a flat surface with the logo facing towards you, the handle to the right. Begin threading your lid on with the straw positioned at 3 o’clock. Rotate ¾ of a turn clockwise, and that’s it! Your straw should now be opposite the logo, making it closer to you if holding the Quencher with your left hand. @stanley1913brand This one is for the lefties. #Stanley1913Brand #Stanley1913Quencher #Stanley1913Tumbler ♬ Canyons - Official Sound Studio Bonus: Repeat the same steps but start with the logo facing away from you and the handle on the left to have your straw end up on the same side as the logo. Now you can use your Quencher with your left hand and have the straw positioned perfectly for staying hydrated and happy. Did you know about this hack?

01.12.22 Whether you work from home or in an office, a strong bond between coworkers is a must for a company’s success. Company bonding is important because it: Creates opportunities for employees to get to know one another; Boosts team morale; Gives people a chance to show off their strengths; Builds imperative communication skills. Researchers from one team building study report that “socializing between team members improves communication patterns more than 50%.” Other research from a different study about the effectiveness of team building that “75% of staff say teamwork and collaboration are crucial to corporate success.” Team building is most effective when everyone is engaged in the activity, but it can be difficult getting people on board. One way to encourage employees to participate in team bonding exercises is by planning activities that are of interest to them. A great way to achieve this is by taking your next company team-building session outdoors. Let’s take a closer look at how nature could be the boost in morale your team needs. OUTDOOR ADVENTURE IDEAS FOR EMPLOYEES It’s still important to be mindful of individual interests and abilities when planning an outdoor team building adventure. While one employee may have an interest in physical activities, others may not. Listed below is a range of outdoor activities that are great for encouraging excellent communication. HIKING At a glance, hiking may not seem like an activity that could help develop team building skills. When really, hiking with a team requires more communication and cooperation than other activities like a beach day or picnic. You will also want to make sure the team is prepared for the hike, and that they’re going to stay adequately hydrated in order to avoid dehydration or general discomfort. A vacuum-sealed bottle and a dedicated number of rest breaks will help make sure the hike is an enjoyable adventure. This trip will also require participants to think about how their actions could affect others. Failing to communicate at all — whether as an individual or as a group — could negatively impact the team as a whole. Clear communication is a valuable outdoor safety tip to know that can help protect yourself and others. Talking to one another can come naturally if you’re hiking in a group. When you take a moment to communicate the small things like what lies ahead in the path and branches to watch for, you’re establishing trust with the other hikers. Building trust is a valuable asset to bring back to the workplace because it helps those around you feel secure in knowing you’re capable of achieving what you say you’ll do. PICNIC One of the many benefits of hosting a company picnic is that they’re customizable. Giving employees the option to choose what food to eat and where the picnic is hosted helps them to feel as if their opinion matters. In addition to voicing their opinion, team members can use this as an opportunity to talk to people they don’t speak to daily, like those in different departments. Aside from promoting social interactions, hosting a picnic outdoors gives employees the fresh air they need to help prevent burnout. RELAY RACE OR "COMPANY OLYMPICS" It’s no secret that participating in a relay requires a lot of teamwork. If all employees are mentally and physically up for the challenge, you may consider hosting a company-wide relay race, obstacle course, or mock-Olympics. It’s important to remember that safety comes first. All parts of the track or course must be achievable by all team members. If an individual feels as if they’re incapable of participating, then it defeats the purpose of working as a team. Instead, take a moment to plan a course that all participants have an equal opportunity at achieving. You may even consider implementing a prize, like paid time off or free lunch, as an incentive to get everyone to work as a team. BOTANICAL GARDENS Similar to having a picnic, spending time in the botanical gardens is a low-key outdoor activity that encourages employees to interact in ways they wouldn’t in the office. You may even consider having a picnic in the botanical gardens to get the best of both worlds. Note that botanical gardens are home to a variety of plants, insects, and small critters. It’s important to pack a few necessary supplies that could come in handy when spending a day in this environment. A few things to pack for the botanical gardens include, but certainly aren’t limited to bug spray, binoculars, and a plant identification guide. BEACH DAY Of course, having an ocean nearby makes company beach days easier, but this doesn’t mean they can't be done if there isn’t one. Even with access to a lake or river (or any body of water that’s safe to swim in), you can host a successful team beach day. While at the beach, you may consider playing a game of volleyball or hosting a sandcastle-building contest to get employees to work as a team. This is also a great opportunity to get to know one another in a relaxing environment. In doing so, it allows them to feel more comfortable in each other's presence, which could positively reflect in the workplace.   OUTDOOR EXCURSION PLANNING TIPS FOR YOUR COMPANY Planning your next company adventure outdoors will come with many benefits. However, those advantages are as good as gone if the plans fail to come through.   Let’s take a look at a few tips for keeping the adventure fresh on the company’s mind. PUT IT ON THE COMPANY CALENDAR WELL IN ADVANCE If able, schedule company adventures as far in advance as possible. In doing so, you’re able to give employees enough time to prepare for whatever activity it is. It also allows them to think about the importance of team bonding and what they can do to get the most out of the experience. Planning also gives vendors, facilities, and organizations associated with your activity time to prepare for your group. The more time everyone has to prepare, the more they’ll get out of the bonding experience. HOLD AN "ASK ME ANYTHING" (AMA) SESSION As briefly mentioned above, when employees feel heard, it encourages them to do better. Hosting an “Ask Me Anything,” (AMA) session is a great way to achieve this. An AMA is a meeting that can be held in person, virtually, or over the phone. During this meeting, attendees are invited to ask any questions they have about a given topic. For instance, you may consider hosting an AMA session on potential outdoor bonding activities. Those attending the AMA will take turns asking questions, pitching ideas, or providing answers relating to outdoor activities. If an activity is finalized and the total cost is agreed upon by all, then you’ll want to collect funds as soon as possible. It’s important to be transparent with employees and what their funds will cover. Knowing they’ll get a souvenir like a bottle or travel mug at the end of bonding is another incentive to encourage employees to understand the value of the trip. PROVIDE DETAILS IN WRITING SOMEWHERE PEOPLE CAN REFER BACK TO Having the adventure planned and scheduled is one thing, but if the details aren’t set, then it could lead to miscommunication down the road. Confer with a group of trusted individuals who’ll also be attending the event to discuss the details. Creating a shared document, like on Google Docs, allows those involved in planning to contribute to a single document at the same time. Even if you choose to handwrite in a notebook, dedicating a single place to communicate plans is vital to ensure everyone is on the same page. If you’re not able to use the same document, take the time to communicate on a daily or weekly basis before the event to compare plans. This is also a good time to double-check packing lists, confirm reservations, purchase last-minute tickets and items, and tidy up any loose ends that may be hanging before adventure day comes.

Whether it's a group of friends meeting for a picnic, coworkers enjoying a summer barbecue, or students listening to a lecture in the park, being outside seems to make events more enjoyable. Not only does being in nature provide a mental and emotional break from the hustle and bustle of everyday life, but it can also boost creativity and energy levels. If you're planning your next event, here are five reasons why you should consider taking it outdoors. Improved Mood Nature has been linked to greater eudaimonic well-being, which is associated with a sense of purpose and satisfaction in life. There are many reasons why being outside can have such a positive impact on your mood. For one, sunlight helps your body produce vitamin D, which is linked to improved mood and decreased risk of depression. This is because vitamin D helps regulate serotonin levels in the brain, and low serotonin levels are a common cause of depression. In addition, being in nature can help you feel more connected and less isolated. And when you feel connected, it's easier to combat feelings of loneliness and depression. So if you're looking for a mood booster, spending time outdoors is a great option. Improved Productivity t can be hard to find time to relax and recharge in today's fast-paced world. But if you're looking for a way to improve your productivity, spending time outdoors may be the answer. One study found that those who spent time gazing at nature, whether through a window or in person, had increased concentration levels and task performance. Additionally, according to another study, spending just 29 minutes in nature can enhance productivity by 45% and employee morale by 63%. If you're struggling to focus on a task or project, take a break and go outside. You may find that you can work more effectively when you return. Reduces Stress Spending time in nature can help reduce stress. No matter what kind of green space you're in, whether a forest or a city park, being around plants and trees can help you feel calm. This is because exposure to nature can help lower cortisol levels, heart rate, and blood pressure. And when you feel more relaxed, it's more achievable to manage stress. Moreover, one study found that those who took a 90-minute nature walk had lower levels of rumination, a type of thinking that's associated with depression and anxiety. Promotes Relaxation Nature does a body good by providing an escape from your hectic life. When you spend time in nature, it's easier to relax and let go of all the things weighing on your mind. This is because being in nature can help shift your focus from negative thoughts to the present moment by engaging your senses. Whether taking a hike through the woods or exploring a new city, take some time to slow down and enjoy your surroundings. Let nature provide a sense of calm and relaxation. Fresh Air We all know that fresh air is good for us, but did you know that it can help improve our cognitive function? This is because breathing in fresh air helps improve blood and oxygen circulation to the brain. And when the brain has more oxygen, it can function at its best. Other ways that fresh air can benefit your health include: Aiding in digestion. Fresh air improves oxygen flow throughout your body, making it easier to digest food. Improving lung function. The oxygen in fresh air causes your lungs to expand more, ensuring that your lungs are cleansed. When you breathe out through your lungs, you eliminate pollutants from your body. Improving the immune system. Breathing fresh air can aid in the prevention of airborne illness and infection. Bacteria and viruses have a reduced chance of survival in fresh air, unlike warm, humid, indoor settings where they thrive. The next time you're planning a gathering, whether it's a family reunion or a work function, consider hosting it outdoors. How To Plan an Outdoor Event When planning an outdoor event, there are a few things to keep in mind to ensure that it's successful. First, you'll need to choose the right location, which will depend on the event you're hosting. If you're hosting a small gathering, such as a picnic or barbecue, you may want to consider a park or your backyard. For larger events, such as galas or corporate functions, you may need to rent a space. Next, you'll need to consider the time of year. For example, if you're hosting a winter event, you'll need to ensure the space is heated. And if you're hosting a summer event, you'll need to ensure that there's shade and that the space is big enough to accommodate everyone comfortably. Once you've found the perfect spot, it's time to start planning the event. First, however, there are a few things to keep in mind and check off your list before sending out invites. Check The Weather When planning an outdoor event, there are a few things to keep in mind to ensure that it's successful. First, you'll need to choose the right location, which will depend on the event you're hosting. If you're hosting a small gathering, such as a picnic or barbecue, you may want to consider a park or your backyard. For larger events, such as galas or corporate functions, you may need to rent a space. Next, you'll need to consider the time of year. For example, if you're hosting a winter event, you'll need to ensure the space is heated. And if you're hosting a summer event, you'll need to ensure that there's shade and that the space is big enough to accommodate everyone comfortably. Once you've found the perfect spot, it's time to start planning the event. First, however, there are a few things to keep in mind and check off your list before sending out invites. Let Guests Know When you're sending out invitations, be sure to include information about what guests should expect. Of course, you want your guests to be well prepared for any type of weather conditions, so let them know what to expect and what to bring. For example, if it's going to be a sunny day, encourage guests to bring sunscreen and hats. Likewise, let them know what type of outdoor space they'll be in. If it's a grassy area, they may want to bring blankets or lawn chairs. If it's a sandy area, they may want to bring beach umbrellas and towels. Provide Shade and Water When you're hosting an outdoor event, it's important to provide shade and water for your guests. This is especially important if the event occurs during the summer months. Make sure to have plenty of sunscreen and hats on hand, as well as cold water and drinks. Consider setting up a hydration station with a cooler of ice water and a selection of beverages, such as iced tea, lemonade, and fruit juice. You can also provide cold snacks, such as fruits and vegetables, to help keep your guests cool. If you're hosting a work event, consider gifting your employees outdoor cups and mugs or hydration ware like water bottles or tumblers. These are always fantastic gift basket items that your employees are sure to use and appreciate. Have a Backup Plan for if the Weather Turns Even if you've checked the weather in advance and it looks like it's going to be a beautiful day, it's always a good idea to have a backup plan. This way, if the weather takes a turn for the worse, you're prepared. If there's a chance of rain, consider renting a large tent to protect your guests. You can also set up a few smaller tents to create a covered space for food and drinks. If you're expecting high winds, make sure that any loose objects, such as chairs or tables, are secured. The most important thing is to have a plan to keep your guests safe and comfortable no matter the weather. Outdoor events are a great way to enjoy the beautiful weather and spend time with friends, family, and colleagues. By following these tips, you can ensure that your next outdoor event is successful.