Although Christmas trees are no longer aglow and decorated in your house, you can still make use of fresh pine needles from wild pine trees. Incorporate these aromatic needles into your very own sugar scrub. You want to know the best part? Not only is it incredibly easy to make, but it also requires just three ingredients! No need for double boilers or infusion methods. Just whip up a batch of this stuff and your skin will thank you.

If winter has left your skin dry and scaly, a sugar scrub may be the best way to pamper your skin. Not only does a sugar scrub help exfoliate the skin, but it also provides it with moisture, due to the presence of coconut oil. As a quick note, if coconut oil does not agree with your skin, you can replace it with jojoba oil or sweet almond oil, as those are great carrier oils for all skin types. 

Why Use Pine Needles?

Pine needles happen to be one of the most widely used herbs in the world. For example, Traditional Chinese Medicine has used them for thousands of years, as they are an excellent source of vitamin C. They have been incorporated into various herbal remedies for stomachaches, inflammation, headaches, arthritis, and more. Regarding inflammation, pine needles are often used because of their antioxidant and flavonoid content. The flavonoids in pine needles act as powerful antioxidants that protect the body from free radical damage. They also help prevent blood clots, aid with cholesterol reduction, and fight off some cancer cells. 

The antioxidants in pine needles also exhibit antimicrobial effects, which work to fight redness or infections on the skin. Chinese medicine used pine needle oil to help keep wounds clean while they healed. Additionally, pine needles have an anti-inflammatory effect on the skin, which may help reduce redness or swelling. In fact, some research says that pine needle tea helps reduce arthritic symptoms by aiding inflammation reduction in the body. 

In addition to the antioxidant and anti-inflammatory properties, pine needles are also rich in vitamin K. While vitamin K is necessary for optimal bone health, it also helps the body produce collagen, which keeps the skin smooth and elastic. The presence of vitamin C in pine needles also provides an added boost for collagen production. Finally, pine needles are particularly rich in both vitamin A and B1, which are necessary for cell growth. 

A Quick Note Of Caution

If you have sensitive skin, or you are prone to eczema, use discretion when experimenting with new ingredients on the skin. Always do a patch test, which involves using a small amount of the product on an area that can stay undisturbed if you experience a breakout. Dry skin is one thing that can inflame eczema. The application of oil-based exfoliants, such as this sugar scrub, may help with long-term hydration. Make sure that you avoid washing right away, or else you will strip the skin of any oil that the skin has not yet absorbed. 

DIY Winter Pine Sugar Scrub

Ingredients:

• 1/2 cup white sugar
• 2.5 tablespoons coconut oil
• 1-2 tablespoons fresh pine needles, chopped

Instructions:

• Begin by pouring the sugar into a medium-sized mixing bowl. Make sure it is free of clumps. 
• Pour room temperature coconut oil into the sugar and mix until completely combined. 
• Add the chopped pine needles and continue to stir until fully incorporated. 
• Transfer the mixture to a glass jar and screw on the top, making sure to store in a cool, dark place. 
• When ready to use, massage about a teaspoon-sized amount and massage into the skin. Leave on for about 10 minutes before rinsing with warm water.

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Looking to tame the beast and condition the beard in the process? Sounds like you need a quality beard oil! Although there are many beard oils on the market, the good news is that you can easily make your own with natural ingredients. No need to worry about mystery fragrances or problematic chemicals damaging your skin!

Why Use Beard Oil?

By using beard oil, you can help soften beard hair and add shine. It can also tame those scraggly hairs, so your beard can look a little neater. If you notice that your skin is flaky or dry underneath the beard, using beard oil can help moisturize the skin, keeping the beard and skin supple and healthy. Some people find that regular use of beard oil helps reduce beard itch. Plus, beard oil can make your beard smell great!

Anecdotal reports state that beard oil can help promote beard growth, but this is not scientifically proven. Some essential oils used in beard oil, however, may help encourage or support beard hair growth. Beard oil is most effective as a moisturizer for the skin under the beard. After regular use, you should notice an improvement in the condition and appearance of the skin and beard. All skin types require nourishment, even oily skin. If you have sensitive or acne-prone skin, consider using a beard oil with essential oils that exhibit antibacterial and anti-inflammatory properties. 

Key Ingredients

If you want your beard to look well-groomed and shiny, as opposed to dusty and shaggy, you only need a few quality ingredients. The good news is that you don’t have to spend money on an expensive beard care kit! Consider the following ingredients when you make your own beard oil:

• Coconut oil is a great moisturizing carrier oil that helps to soften beard hair, which allows you to reduce itchiness. It is a common ingredient in hair and skin care products because it helps to hydrate the skin.
• Jojoba oil’s molecular structure mirrors human sebum, which the skin naturally produces. It is an emollient, which makes it effective for soothing skin and unclogging hair follicles. 
• Sweet almond oil is mild, lightweight, and great for all skin types. Due to its light texture, it is easily absorbed by the skin, helping to quickly add moisture.
• There are numerous essential oils out there, so it can be difficult to select which ones you want to use for your beard oil. Cedarwood essential oil has a woodsy aroma and may help reduce skin irritation, due to the antiseptic properties. Sandalwood is another common oil in beard care products, and its aroma may provide a sense of calmness. You can even use tea tree oil, peppermint essential oil, or eucalyptus essential oil for their anti-inflammatory and antibacterial properties. 

How To Make Beard Oil

You will need a small, ideally amber glass, bottle before you start mixing ingredients. The dark amber glass can help protect the health properties of the essential oils you use. Now, you can use your own measurements if you are brave and willing, but we have a sample recipe below for you to try.

DIY Beard Oil

Ingredients:

• 1/2 ounce jojoba oil
• 1/2 ounce sweet almond oil
• 1 tablespoon fractionated coconut oil
• 4 drops cedarwood essential oil
• 4 drops sandalwood essential oil

Instructions:

• Add the jojoba oil, sweet almond oil, and fractionated coconut oil to the glass bottle. 
• Next, add the essential oils to the bottle, place the cap on tightly, and shake well to combine. 
• To use, drop a few drops into your hands and then massage into your beard and onto your cheeks. Brush your beard for the finishing touch.

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People drink lots of coffee, especially during the holiday season. What’s unfortunate is how much sugar people drink when they order holiday-themed beverages. You’re familiar with the classics: pumpkin spice lattes, sugar cookie lattes, peppermint mocha frappes, and other similar drinks. Coffee has its benefits, but not when you add all of those syrups, dairy products, and excess calories and sugars to it. If you are going to add a holiday-inspired creamer to your coffee, you should use this non-dairy peppermint mocha creamer.

The sad reality is that many store bought creamers, or the ones in coffee shops, contain a lot of ingredients you should avoid. Carrageenan, high fructose corn syrup, and hydrogenated oils are just some of those ingredients. Instead, you can easily make your own creamer with some simple ingredients. Plus, the coconut milk base provides lots of healthy fats that help keep you full between meals. Additionally, this creamer is not only dairy-free, but paleo-friendly as well. You cannot enjoy it while cleansing, but you can if you are not using one of our cleanses.

In order to get the signature peppermint flavor, we included peppermint extract. The creamer also contains maple syrup for sweetness, but you can use liquid stevia if you prefer a sugar-free creamer. Sweeten the peppermint mocha creamer to your liking and then go from there. You can also swap peppermint extract for almond, vanilla, or orange extract if you prefer. Just make sure that you enjoy it!

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Do you have trouble falling asleep or staying asleep? If you do, you are not alone. Although there is no general recommendation that will cure every person’s sleep issues, there is usually a remedy or two that can work for one, some, or many people. Sometimes, the simplest remedies can make the biggest difference. 

This DIY lavender chamomile sleep salve is a helpful tool to naturally support more restful sleep. The herbs in this sleep salve help naturally calm the mind and body, helping you get more relaxed and in the right headspace for better sleep. Not only is it easy to make and gentle on the skin, but it is also full of skin-nourishing ingredients, including coconut oil and beeswax. Keep a little tin by your bed and use it nightly as part of your bedtime wind-down routine. 

Why Use A Sleep Salve?

This sleep salve recipe uses lavender and cedarwood essential oils, in addition to chamomile and lavender flowers. When applied to your body, the oils release their aroma to encourage relaxation and help the nervous system activate rest mode. Both lavender and chamomile work to soothe the nervous system and prepare the body for sleep. Cedarwood essential oil has exhibited sedative effects that support melatonin release. 

How Does Lavender Promote Sleep?

A trial from 2020 found that breathing lavender essential oil for 30 minutes helped reduce anxiety, depression, and stress. A 2019 study suggested that lavender may improve the body’s melatonin levels, which may improve overall sleep. That is why a lot of people find it easier to unwind before bed and fall asleep faster when they inhale lavender aroma at night. Some people drop some lavender essential oil under their pillow to promote sleep, while others use lavender-scented balms or creams at night. Keep in mind that lavender alone will not fix sleep problems. You have to maintain good sleep habits, such as avoiding screens before bed, keeping the bedroom cool and quiet, and following a bedtime routine, to improve sleep. 

How Does Chamomile Promote Sleep?

A meta-analysis of 12 randomized, controlled trials found that chamomile was able to improve sleep quality. Researchers consider it to be a mild sedative, which is why it helps relax the nervous system. One study found that chamomile helped people with insomnia function slightly better during the day. Apigenin, a flavonoid in chamomile, is believed to cause a sedative effect. It binds to benzodiazepine receptors in the brain. Prescription drugs that bind to those receptors typically treat insomnia, seizures, or anxiety. Studies suggest that chamomile is one of the richest natural sources of apigenin. 

DIY Sleep Salve

Ingredients:

• 1/4 cup lavender flowers
• 1/4 cup chamomile flowers
• 1 cup avocado oil
• 1/4 cup strained herbal oil (instructions below)
• 1/4 cup coconut oil
• 1 tablespoon beeswax
• 10 drops cedarwood essential oil
• 10 drops lavender essential oil

Instructions:

• Add the lavender and chamomile flowers to a clean jar and cover with avocado oil. Let the jar sit for four to six weeks in a cool, dark place. Strain oil when finished. 
• If you are short on time, you can gently heat the herbs and oil in a double boiler for about three to four hours over low heat and then strain the oil. 
• In a double boiler, combine 1/4 cup of the infused oil, coconut oil, and beeswax. Stir occasionally until fully melted. 
• Remove from the heat and allow the mixture to cool slightly before stirring in the essential oils. 
• Pour the mixture into tins or jars and allow it to cool completely at room temperature. Screw on the lids and store in a cool, dark place. Use within six months for best results.

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An estimated 63% of adults in the United States drink sugar-sweetened beverages at least once per day. Although these fizzy, sugary drinks are very popular, they are the number one source of added sugar in the American diet. Too much of the sweet stuff can increase the risk of developing numerous health problems, including obesity, type 2 diabetes, and heart disease. 

Soda has an addictive quality. That sugary, refreshing carbonation, especially when it is just the right amount of chilled, makes it seem like nothing is wrong in the world. If consumed in excess, though, these beverages can be quite unhealthy and dangerous for your health, due to the calories and sugar content. A single 12-ounce can of soda contains about 36 grams (g) of sugar, which is more than the recommended daily intake (RDI). To help you kick your soda habit, continue reading to learn about seven healthy soda alternatives. 

Iced Or Hot Green Tea

Potentially one of the healthiest soda swaps you can make, green tea is free of sugar, unless you add some. With only a handful of calories, green tea is refreshing hot or cold. Unlike soda, green tea contains powerful antioxidants that may help reduce inflammatory markers. Beyond the anti-inflammatory benefits, green tea may also help slow cell aging and reduce overall body weight. Brewing it at home means that your tea will not contain added sugars, unless you add a little sweetener yourself. If you do sweeten your green tea, add some raw agave nectar, stevia, or raw honey. 

Fruit Or Veggie Water

Cucumber water is not something that you only enjoy at the spa. Add a little pop of flavor to your regular iced water by adding in some fresh fruit, vegetables, or herbs. Not only is it calorie-free, but the fruit or veggies also add a little pizzazz, extra hydration, and electrolytes to your water. Water helps to hydrate the body, aid in the transportation of nutrients throughout the body, and support digestion. Don’t buy infused water, as it can contain added sugars or hidden flavors. To get the most flavor in your water, allow the fruit, herbs, or veggies to infuse in the water for about two hours before you drink it. 

Homemade Lemon Lime Soda

If you have a love affair with citrus-flavored, sugary soda, you do not have to give it up; rather, you just have to make a healthier version instead. Begin with a glass of plain sparkling water. Add a few slices of lemon or lime (or both) and a dash of stevia, which is calorie-free. If you do not like the flavor of stevia, skip the stevia and consider monk fruit sweetener or a small squeeze of raw agave nectar. Additionally, add some freshly squeezed lemon or lime juice to the glass and then enjoy!

Iced Coffee

If it isn’t the fizz but the caffeine that you crave from soda, you do not need all that sugar. A healthier beverage choice for caffeine consumption is plain iced coffee. Research suggests that drinking black coffee in moderation can benefit certain health conditions, including dementia, depression, heart disease, metabolic disease, and stroke. The thing to keep an eye on is the add-ins. We are, of course, referring to syrups, creams, milks, etc. If you try to stay away from caffeine later in the day, consider a small cup of decaf coffee, as it contains the same beneficial antioxidants as the fully-caffeinated stuff.

Coconut Water

A quick word about coconut water: be cautious when you buy this nectar of the gods. A lot of store bought coconut water can contain added sugars, preservatives, and other unhealthy ingredients. There are many healthy options, though, including fresh coconut water that comes from young Thai coconuts. Unsweetened coconut water only contains 12 g of sugar per cup, but it also contains potassium, magnesium, and sodium, three integral electrolytes. Even though coconut water contains natural sugars and fewer calories than soda, the numbers still add up, so be careful not to consume too much. 

Kombucha

Even though kombucha is technically fermented tea, it will satisfy your carbonation craving while reducing your sugar intake. Many reports suggest that kombucha consumption leads to better gut health and faster metabolism. Additional studies are needed to test the health effects of this tangy beverage, but it is arguably better than soda. It does contain a small amount of alcohol, so you may want to avoid it if you are sensitive, pregnant, or nursing. 

Plain Sparkling Water

Filtered water is not always as satisfying as a cold glass of soda, primarily because it lacks carbonation. If the fizz is what you seek, consider drinking a glass of seltzer or sparkling water. Some research suggests that carbonated water may aid digestion and increase feelings of fullness. If you want to lose weight or want to avoid sugar for health reasons, please be advised that not all sparkling waters are created equal. Tonic water, for example, contains quinine, a compound that gives it a bitter flavor. Plus, tonic water has over 32 g of sugar in a 12-ounce can. Additionally, flavored sparkling waters may have hidden added sugars by way of the “natural flavors.”

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Have you been looking for an easy, natural way to nourish your hair, treat dandruff, and reduce itchiness on the scalp? Maybe you want to help prevent split ends or find a treatment that supplies the scalp with beneficial nutrients. Whatever your reason, this peppermint scalp treatment does all of that and more. In this article, we’ll explore how the ingredients in this treatment benefit the hair and scalp. 

Peppermint Essential Oil

Not only does peppermint essential oil have a refreshing aroma, but it also has a place in skin and hair care applications. Peppermint essential oil exhibits antimicrobial, analgesic, insecticidal, pesticidal, anti-inflammatory, and vasodilating properties. Some people have used it to counteract hair loss because it contains menthol. Menthol is a natural vasodilator that improves blood flow to the scalp. In most cases, hair loss occurs due to starved blood flow to hair follicles. By increasing circulation to the scalp, you could potentially improve hair growth. It may also strengthen strands and prevent split ends by hydrating and nourishing hair, which helps reduce breakage. 

Jojoba Oil

Due to its oily composition, jojoba oil can act as a natural moisturizer for hair, conditioning and protecting it against dryness and breakage. Because it can moisturize the scalp, it may act as a natural dandruff remedy. Additional evidence shows that Jojoba oil is a staple ingredient in many shampoos and conditioners. Its inclusion is for micro emulsion, which basically means that it assists in carrying the active ingredients of the product to where they need to go, i.e. the hair and scalp. The oil also has a reputation as a hair growth stimulant, but that is not backed by research. One study tested jojoba oil for hair growth and it was less effective than minoxidil and peppermint essential oil.

Coconut Oil

Used topically to hydrate the scalp, coconut oil may help prevent dandruff and promote hair growth. There is some evidence that the lauric acid in coconut oil may protect the hair against protein loss. Dyes, bleach, some shampoos, and various styling products can cause hair to become dull and fragile due to keratin loss. Lauric acid’s unique structure allows it to be absorbed into the hair shaft, which prevents moisture loss and encourages stronger hair. Additionally, some evidence indicates that coconut oil may help you manage a dry, itchy scalp. A small study found that applying coconut oil to the scalp had anti-fungal benefits. Researchers also noted that coconut oil may help combat scalp yeast infections and reduce scalp flaking. 

DIY Peppermint Scalp Treatment

Ingredients:

• 2 tablespoons coconut oil
• 1 tablespoon jojoba oil
• 1 teaspoon castor oil
• 5 drops peppermint essential oil
• 3 drops tea tree oil

Instructions:

• Spoon the coconut oil into a small bowl and microwave for about 10 to 15 seconds to melt it. Once melted, mix in the jojoba oil and castor oil. 
• Stir in the peppermint essential oil and tea tree oil. These oils give the treatment a lovely aroma, but they also do wonders for reducing itchiness and dryness on the scalp. 
• Pour the mixture into a dropper bottle and use when ready. You can apply the oil mixture directly to the scalp, gently massaging it in circular motions for three to five minutes to increase the absorption and stimulate circulation. 
• Allow it to sit for at least 30 minutes, covering your hair with a shower cap or towel to protect the hair and scalp during the process. 
• Use a natural shampoo to wash the treatment out. Ideally, use this treatment once or twice per week to keep your scalp healthy and fabulous.  

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One of the scariest things about heat stroke is that people are not aware of when they are in danger until it’s too late. By the time symptoms occur, you are too confused or delirious due to nerve damage. If you want to ensure that your health is never in harm’s way during hot weather, take preventative measures to hydrate the body and keep yourself cool. Additionally, avoid actions that increase your risk of developing heat stroke, such as engaging in hot yoga or exercising in direct sunlight. 

What Is Heat Stroke?

Heat stroke is a serious, potentially life-threatening condition that occurs when the body is no longer able to regulate its internal temperature. That causes core temperature to rise rapidly, typically to temperatures above 104 degrees Fahrenheit. That is considered a medical emergency and requires immediate attention to save your life. Without prompt treatment, heat stroke can result in organ damage, brain injury, or even death. The two primary types of heat stroke are:

• Classic (non-exertional) heat stroke: This type of heat stroke affects vulnerable populations, including young children, older adults, and people with chronic illnesses. It usually occurs after prolonged exposure to high temperatures in poorly ventilated areas during heat waves. You do not need to physically exert yourself to develop this type of heat stroke. 
• Exertional heat stroke: This type of heat stroke affects healthy, active individuals, especially military personnel, laborers, and athletes. They perform intense physical activity in hot and humid conditions, and heat stroke can progress rapidly. 

Once the body’s core temperature rises, all of the innate processes that are in place to regulate core temperature break down. That creates serious, life-threatening problems, such as loss of consciousness or organ damage. If the heat index is higher than 90 to 95 degrees Fahrenheit, the number of deaths caused by heat illness increases. Do your best to stay cool and prevent heat-related illness and heat stroke with the following tips. 

Avoid Sugary Drinks, Caffeine, And Alcohol

Hydration is the goal when the weather is hot, so there is no sense in drinking beverages that dehydrate the body. Avoid sugary drinks, alcohol, and caffeine because they dehydrate the body by increasing urination and expediting electrolyte loss. Consuming too much sugar can also lead to inflammation, which makes heat stroke even worse. Sports drinks are marketed to keep you hydrated during physical activity, but many of them contain excess sugar and added chemicals. Opt for a natural electrolyte drink instead, such as unsweetened coconut water, mineral water, and even pickle juice. 

Check Your Medications

There are many medications that can increase the risk of heat stroke. The reason for this is because they affect how the body reacts to the heat, or they interfere with your salt and water balance. Some medications that can alter the body’s ability to deal with hotter temperatures are:

• Laxatives 
• Diuretics
• Antihistamines
• Antibiotics
• Medications for seizures
• Antipsychotics 
• Antidepressants
• Drugs for heart disease, cholesterol, and blood pressure

Drink Lots Of Water

The most important thing you can do for the body when the weather is scorching is to drink a lot of water. The heat makes you sweat, which means that you lose both water and electrolytes. Drink two to four cups of water every hour when you are outside or exercising. If you wait until you are thirsty to drink water, you are already in a mild state of dehydration. Keep drinking water to lower your risk of heat stroke, and make sure that your children and those higher at risk do the same. 

Eat Hydrating Foods

In addition to drinking water, you can also eat water-rich foods. Many fruits and vegetables contain a lot of water, vitamins, minerals, antioxidants, and other valuable electrolytes that benefit the body. These fruits and vegetables can help you maintain fluid balance, keep blood pressure levels in check, and aid with nerve signaling. Some of the best hydrating foods include:

• Watermelon
• Tomatoes
• Cucumbers
• Grapes
• Kiwi
• Coconut water
• Zucchini
• Bell peppers
• Berries
• Pineapple
• Broccoli
• Avocado
• Radishes

Avoid Direct Sunlight

If you are sensitive to hot weather, avoid heat stroke by limiting your time in direct sunlight. If you have to be outside, do your best to find shade, or bring an umbrella and hat to keep yourself shaded. Midday heat is the worst, so do your best to avoid being outside during that time of day. If you want to exercise outside, schedule your workouts earlier or later in the day when the temperatures are cooler.

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Are you ready to escape to a tropical paradise without leaving your home? If you answered yes to that question, then you are ready for our delightful mango coconut chia pudding. Some might call it summer’s sweetest secret, while others call it a nutritious breakfast that you can take on the go. It is a creamy, vibrant treat that combines juicy mangos and velvety, full-fat coconut milk for a flavor explosion that’s as refreshing as the ocean breeze. Plus, the chia seeds offer valuable omega-3s and fiber, helping to keep you feeling full between meals to avoid unnecessary snacking. The antioxidants in mangos help to boost your immune system as well, making this breakfast or snack the perfect guilt-free indulgence to keep you cool and nourished all summer long!

Not only does this chia pudding delight your taste buds, but it also offers a lot of healthy fats from the coconut milk. These fats work to support skin health and energy levels. Full-fat coconut milk is not sweet, but it is very creamy and offers a subtle nuttiness that complements the natural sweetness of the mango. The mango contains natural sugars, so you can choose to omit the agave if you choose. Some mangos are sweeter than others, so try the chia pudding without the agave first and then add it if it needs a little extra sweetness.

Let’s not forget the visual component of this delicious coconut mango chia pudding. The mango cubes look like little treats within the speckled tapioca-like pudding. Is it Instagram worthy? Well, that’s up to you to decide! Take a picture and tag us when you post it so that we can love it as much as you do. It is truly your summer-ready breakfast that will transport you to a tropical beach.

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When the weather is warm and inviting, it’s hard not to be outside. That summer sun is just too amazing to ignore! Well, that’s true until you turn red like a lobster as a result of not applying sunscreen. Besides taking proper care of your skin, you have to be careful not to overheat and dehydrate when the weather is hot. That is especially true if you exercise or engage in hard labor in the sun. The simple tips in this article help you work out safely in the heat because there is no reason to not enjoy the outdoors while getting in your physical activity.

Plan Wisely

Now, if the temperatures are very hot, you should not exercise outside at the hottest time of day. No reason to go for a jog at two in the afternoon in peak heat. Make sure to choose a cooler time of day to avoid the sun shining on you at its hottest. Generally, mornings and late-afternoons/evenings are great times to workout to minimize direct sun exposure. If you are an early bird, consider getting up before the sun even rises to exercise outside. 

Hydrate And Then Hydrate Again

This seems like an obvious statement, but most people fail to realize how quickly they dehydrate in the heat. If you exercise outside, you will sweat out the water you drink, accelerating the dehydration process. According to research, going into a workout hydrated can decrease the risk of dehydration. Additionally, eating electrolyte-rich foods before and after your workout can help you retain and restore electrolyte balance. Pure coconut water, watermelon, cucumber, celery, citrus fruits, carrots, tomatoes, and other foods can help provide essential nutrients and aid hydration efforts. 

Consider A Pre-Workout Shower

Does showering before a workout make sense? In your mind, maybe not, but research suggests that manipulating pre-exercise body temperature can influence workout performance. It may also be an effective strategy for athletes who compete in stressful environments. Taking a short, cold shower or quick swim before exercising in the heat can help reduce body temperature. 

Listen To Your Body

Knowing your limits can benefit your body when exercising in the heat. If you notice that you feel light-headed, nauseous, dizzy, or something similar, take time to rest and drink water. Excessive sweating can quickly lead to heat exhaustion, which can have serious consequences. Make sure to monitor your water intake and energy levels at every stage of your outdoor exercise routine. 

Allow The Body Time To Acclimate

If you are not used to exercising in hotter weather, you have to give the body time to adjust. Gradually increase your exposure to heat over the course of one to two weeks. Start with shorter, less intense workouts in the cooler parts of the day. Increase the intensity and change the time at which you exercise as you progress. Starting slow, though, helps your body improve its ability to regulate temperature and increase sweat efficiency. If you skip the acclimation period, you run the risk of getting a heat-related illness.

Wear Light-Weight Clothing

The goal is to stay as cool as possible when you exercise in the heat. Try to wear light-weight clothing and moisture-wicking garments that bring sweat to the outer surface. Loose-fitting shirts also help you remain cool. In addition to the type of clothing you wear, consider the color as well. Avoid dark-colored clothing because black and dark blue clothing, for example, can cause you to overheat. Opt for white clothing or even bright options that reflect the sun. 

Keep It Short

If you are not used to exercising in the heat, especially for longer periods, make sure to keep your workout routine short. Start with a 20-30 minute low-to-medium-intensity routine to allow your body to acclimate to the heat. That advice holds true whether you are exercising in the outdoor heat or in a heated yoga class.

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If ever there was a duo to boost digestive function, it is pineapple and papaya. These two tropical fruits, while incredibly bright and delicious, offer impressive health benefits, specifically for immune, skin, and digestive health. Given that papaya is a classic summer fruit, there is no better time to get your hands one for this smoothie. Pineapple is considered a spring and summer fruit, despite the fact that they are typically available throughout the year. During the summer, though, you may notice that the price of a pineapple goes down, meaning it is in season.

You’ll love this smoothie for several reasons, primarily because of the refreshing tropical flavors and nutritional content. We are talking nutrients like omega-3 fatty acids, protein, and an array of antioxidants. The omega-3s and protein come primarily from flaxseeds, which also offer a great nutty flavor. As a pro tip, make sure to use ground flaxseed, as the whole seeds may not properly blend with smoothie ingredients. Flaxseed also offers beneficial fiber, helping to ensure regular bowel movements. The smoothie also contains coconut oil, which offers healthy fats and makes the smoothie more filling. Not into adding coconut oil to your smoothie? Feel free to add the same amount of raw almond butter instead!

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