Riya Baibhawi

8 Essential Rules For Working Out In Winter

Winter workout

It can really be tough to find inspiration to <span>workout</span> in winters. Heavy food, sleepiness and fear of sub zero temperatures all combined together are enough to keep us wrapped in their blankets. Moreove, there is an increased risk of injury, including frost bite, hyperthermia etc. But, you can really beat these teeny disruptions if you are careful about the following things: 

<h2>Pay Special Attention To Workout Outfit</h2>

Your workout attire is more than just style—it is essential for comfort and safety. The most important factors to consider for outdoor workouts are wind chill and precipitation. Wind-resistant materials, such as specialized nylon, are crucial for protecting against the cold, especially when temperatures dip below freezing.

Layer up with water-resistant outerwear to shield yourself from rain or snow, and choose moisture-wicking fabrics like thermal leggings to prevent sweat from freezing on your skin. Noble cautions against outdoor exercise when the wind chill drops below -20°F, as it becomes hazardous.

Besides clothing, you need to ensure that you are warming up actively. Skipping a proper warm-up is a recipe for injuries, particularly in cold weather. "Your muscles are like rubber bands—if they're cold, they're more likely to snap, as suggested by <span>fitness</span> enthusiasts. 

Begin indoors with light stretching or dynamic exercises like jumping jacks and lunges to heat up major muscle groups like your quads and hamstrings. If heading to a gym or class, a brisk walk can help elevate your heart rate.

Post-workout stretches are vital, especially after a cold-weather session. Rushing back into the cold or sitting down immediately can increase the risk of injury. Allow your body to cool down gradually with targeted stretches to maintain flexibility and avoid stiffness.

<strong>ALSO READ: </strong><a href="https://www.healthandme.com/health-wellness/what-are-telomeres-can-they-slow-down-ageing-article-151111655" data-type="tilCustomLink">What Are Telomeres? Are They Secret To Longevity?</a>

Your head and hands are particularly vulnerable to the cold. A hat made of warm, breathable material will keep your ears protected, while gloves with touchscreen-friendly fingers allow you to manage your music or apps without removing them. Frostbite prevention is key, so don’t skip these essentials.

Drinking water is one of the most important part of working out. Cold weather might mask how much you sweat, but hydration remains critical. Amanda Kloots, creator of The Rope and The Dance, recommends room-temperature water, which is easier to drink and helps you stay hydrated before, during, and after exercise.

Shorter winter days often mean exercising in low light. Make sure you're visible to cars, cyclists, and pedestrians by wearing reflective items like jackets, shoes, or backpacks. In addition, you also must wear proper footwear toh support your outdoor activities. Invest in <span>running</span> shoes with good traction and replace them if they’ve lost their grip

The sun's UV rays can still cause damage, even on cold and cloudy days. Apply sunscreen during daylight workouts to protect your skin from burns and long-term harm. It is pertinent to that ultraviolet rays (UV) rays are harmful, particularly for the skin.

<strong>ALSO READ:</strong> <a href="https://www.healthandme.com/nutrition/can-sourdough-bread-help-you-sleep-better-article-151112555" data-type="tilCustomLink">Can Sourdough Bread Help You Sleep Better?</a>

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It can really be tough to find inspiration to workout in winters. Heavy food, sleepiness and fear of sub zero temperatures all combined together are enough to keep us wrapped in their blankets. Moreove, there is an increased risk of injury, including frost bite, hyperthermia etc. But, you can really beat these teeny disruptions if you are careful about the following things: Pay Special Attention To Workout OutfitYour workout attire is more than just style—it is essential for comfort and safety. The most important factors to consider for outdoor workouts are wind chill and precipitation. Wind-resistant materials, such as specialized nylon, are crucial for protecting against the cold, especially when temperatures dip below freezing.Layer up with water-resistant outerwear to shield yourself from rain or snow, and choose moisture-wicking fabrics like thermal leggings to prevent sweat from freezing on your skin. Noble cautions against outdoor exercise when the wind chill drops below -20°F, as it becomes hazardous.Besides clothing, you need to ensure that you are warming up actively. Skipping a proper warm-up is a recipe for injuries, particularly in cold weather. "Your muscles are like rubber bands—if they're cold, they're more likely to snap, as suggested by fitness enthusiasts. Begin indoors with light stretching or dynamic exercises like jumping jacks and lunges to heat up major muscle groups like your quads and hamstrings. If heading to a gym or class, a brisk walk can help elevate your heart rate.Post-workout stretches are vital, especially after a cold-weather session. Rushing back into the cold or sitting down immediately can increase the risk of injury. Allow your body to cool down gradually with targeted stretches to maintain flexibility and avoid stiffness.ALSO READ: What Are Telomeres? Are They Secret To Longevity?Your head and hands are particularly vulnerable to the cold. A hat made of warm, breathable material will keep your ears protected, while gloves with touchscreen-friendly fingers allow you to manage your music or apps without removing them. Frostbite prevention is key, so don’t skip these essentials.Drinking water is one of the most important part of working out. Cold weather might mask how much you sweat, but hydration remains critical. Amanda Kloots, creator of The Rope and The Dance, recommends room-temperature water, which is easier to drink and helps you stay hydrated before, during, and after exercise.Shorter winter days often mean exercising in low light. Make sure you're visible to cars, cyclists, and pedestrians by wearing reflective items like jackets, shoes, or backpacks. In addition, you also must wear proper footwear toh support your outdoor activities. Invest in running shoes with good traction and replace them if they’ve lost their gripThe sun's UV rays can still cause damage, even on cold and cloudy days. Apply sunscreen during daylight workouts to protect your skin from burns and long-term harm. It is pertinent to that ultraviolet rays (UV) rays are harmful, particularly for the skin.ALSO READ: Can Sourdough Bread Help You Sleep Better?

8 essential rules for working out in winter

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On Tuesday, the US Food and Drug Administration (FDA) announced a recall of 12,000 pounds of organic bulk <span>blueberries</span> which was distributed by Alma Pal International LLC. According to the agency, the blueberries have been tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.

<strong>READ: <a href="https://www.healthandme.com/nutrition/fda-recalls-blueberries-over-listeria-risk-ahead-of-july-4th-festivities-article-152203844" data-type="tilCustomLink">FDA Recalls Blueberries Over Listeria Risk Ahead of July 4th Festivities</a></strong>

Amid all this, one question that concerns many is how to wash blueberries the right way? 

While water alone can remove debris, food scientist Bryan Quoc Le, Ph.D., says, as reported in <em>marthastewart.com</em> that it is not enough to eliminate pathogens or pesticide residue. 

However, there are tips and tricks that can remove such residue. For this, your household staples like white vinegar or baking soda can work. 

Vinegar's low pH makes it very effective at dissolving certain pesticide residues and inhibiting bacterial growth. Baking soda too works well when it comes to neutralizing bacteria through its alkaline nature. However, it may leave a bitter residue if it is not rinsed properly. 

<h4>Why Isn't It Enough To Just Rinse With Water?</h4>

Simply rinsing blueberries with water may wash away visible dirt, but it’s not enough to tackle bacteria, mold, or pesticide residues. According to Le, using vinegar or baking soda is more effective, as both alter the pH of the berry’s surface—creating an environment that disrupts microbial growth and helps extend shelf life better than neutral water.

<h4>Why Do Baking Soda and Vinegar Work?</h4>

As an alkaline cleaner, baking soda is effective against a different range of bacteria. However, it may leave a slightly bitter residue if not rinsed off thoroughly.

White distilled vinegar is ideal for cleaning produce. Its acidity helps break down certain pesticides—especially those with a basic pH—and inhibits bacterial growth. “It’s the pH that matters, not the vinegar type,” says Dr. Le. Apple cider vinegar works too, but white vinegar is more affordable and equally effective.

<h4>How To Clean Blueberries The Right Way?</h4>

<h5>For vinegar wash, follow these steps:</h5>

<ul><li>Start with mixing 3 parts cold water to 1 part white vinegar. Use a large bowl to mix properly. </li></ul>

<ul><li>Now, add blueberries and let it soak for 5 to 10 minutes. </li></ul>

<ul><li>Wash your hands and then you can then wash the blueberries thoroughly, rub it with your hands to help loosen debris. </li></ul>

<ul><li>Once done, drain the water and wash the blueberries again with running cold water to remove any vinegar residue </li></ul>

<ul><li>Dry completely on a clean dish towel or paper towel before you store it in the refrigerator. </li></ul>

<h5>For baking soda wash, follow these steps:</h5>

<ul><li>In a large bowl, dissolve 1 teaspoon of baking soda in 2 cups of cold water. Stir well until fully mixed.</li></ul>

<ul><li>Gently add the blueberries to the solution and let them soak for 5 to 10 minutes. This helps loosen dirt, bacteria, and pesticide residues.</li></ul>

<ul><li>Drain the berries and rinse them well under cool running water to remove any remaining baking soda.</li></ul>

<ul><li>Spread the blueberries out on a clean dish towel or paper towels and pat them dry. Let them air dry completely before storing in the refrigerator to prevent mold growth.</li></ul>

<strong>Note:</strong> <em>Make sure you do not soak the blueberries for longer than 15 minutes. Food scientist warns that the skin can begin to degrade if the blueberries are soaked for too long and it can cause flavors to dissolve in the cleaning solution.</em>

alma pak blueberry recall listeria

fda blueberry recall listeria

blueberry recall

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blueberries listeria

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On Tuesday, the US Food and Drug Administration (FDA) announced a recall of 12,000 pounds of organic bulk blueberries which was distributed by Alma Pal International LLC. According to the agency, the blueberries have been tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.READ: FDA Recalls Blueberries Over Listeria Risk Ahead of July 4th FestivitiesAmid all this, one question that concerns many is how to wash blueberries the right way? While water alone can remove debris, food scientist Bryan Quoc Le, Ph.D., says, as reported in marthastewart.com that it is not enough to eliminate pathogens or pesticide residue. However, there are tips and tricks that can remove such residue. For this, your household staples like white vinegar or baking soda can work. Vinegar's low pH makes it very effective at dissolving certain pesticide residues and inhibiting bacterial growth. Baking soda too works well when it comes to neutralizing bacteria through its alkaline nature. However, it may leave a bitter residue if it is not rinsed properly. Why Isn't It Enough To Just Rinse With Water?Simply rinsing blueberries with water may wash away visible dirt, but it’s not enough to tackle bacteria, mold, or pesticide residues. According to Le, using vinegar or baking soda is more effective, as both alter the pH of the berry’s surface—creating an environment that disrupts microbial growth and helps extend shelf life better than neutral water.Why Do Baking Soda and Vinegar Work?Baking SodaAs an alkaline cleaner, baking soda is effective against a different range of bacteria. However, it may leave a slightly bitter residue if not rinsed off thoroughly.VinegarWhite distilled vinegar is ideal for cleaning produce. Its acidity helps break down certain pesticides—especially those with a basic pH—and inhibits bacterial growth. “It’s the pH that matters, not the vinegar type,” says Dr. Le. Apple cider vinegar works too, but white vinegar is more affordable and equally effective.How To Clean Blueberries The Right Way?For vinegar wash, follow these steps:Start with mixing 3 parts cold water to 1 part white vinegar. Use a large bowl to mix properly. Now, add blueberries and let it soak for 5 to 10 minutes. Wash your hands and then you can then wash the blueberries thoroughly, rub it with your hands to help loosen debris. Once done, drain the water and wash the blueberries again with running cold water to remove any vinegar residue Dry completely on a clean dish towel or paper towel before you store it in the refrigerator. For baking soda wash, follow these steps:In a large bowl, dissolve 1 teaspoon of baking soda in 2 cups of cold water. Stir well until fully mixed.Gently add the blueberries to the solution and let them soak for 5 to 10 minutes. This helps loosen dirt, bacteria, and pesticide residues.Drain the berries and rinse them well under cool running water to remove any remaining baking soda.Spread the blueberries out on a clean dish towel or paper towels and pat them dry. Let them air dry completely before storing in the refrigerator to prevent mold growth.Note: Make sure you do not soak the blueberries for longer than 15 minutes. Food scientist warns that the skin can begin to degrade if the blueberries are soaked for too long and it can cause flavors to dissolve in the cleaning solution.

these steps will wash blueberries the right way and remove pathogens and pesticides residue

Aarushi Bhadury

Protein Bars Are Not As Healthy As You May Think They Are - Avoid These Components For Future Buys

High Cholesterol Food Swap For Your Heart Health Backed By Science

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Later Dinners Are A Recipe For Disaster - Study Finds The Best Time To Eat Dinner For Health

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When it comes to saving time, we have built many things, from quicker transportation to smart home appliances. These things reduce not just the process as well as the effort so that we can focus on more important things. Similarly, <span>protein bars</span> were not only an easy but also efficient way to get your daily nutrient intake. However, are they as healthy as they seem? 

A new study published in Scientific Reports (Nature) raises questions about the actual nutritional value of many protein bars. The study found that a significant number of the 1,600+ bars tested contained less protein than advertised. Even more concerning, the quality of the protein in most bars was often poor, impacting how well your body can absorb it. 

Researchers looked at information from a large online database of food products. They started with about 4,600 protein bars. Many of these bars were from the U.S., so it's likely that a lot of the 1,641 bars they ultimately tested are available where you shop. The researchers divided the bars into groups based on their protein type: 

<ul><li>Only plant protein (like from peas or rice)</li><li>Only animal protein (like from milk)</li><li>A mix of milk, egg, and soy protein</li><li>A mix of milk, collagen, and soy protein</li></ul>They then put the bars through a simulated digestion process to see how much protein the body would truly absorb. Here's what they found: 

<h4>Many bars weren't actually "high protein" </h4>

While most bars got at least 20% of their calories from protein, about one-fifth of them didn't. This standard is actually stricter than what our food authorities consider "good" or "excellent" sources of nutrients. 

<h4>Protein in some bars was hard to digest </h4>

How well the protein in the bars could be digested varied a lot, from less than half to over three-quarters. Surprisingly, some bars with proteins generally considered "high-quality" (like animal protein or soy) were harder to digest. High-quality proteins are important because they contain all the necessary building blocks your body can't make itself, and they're usually well-absorbed for muscle repair and growth. 

Because so many people are trying to eat more protein, it's easy to think all protein bars are healthy. But this new study shows an important truth: the overall nutrition of a food can't always be judged by just one thing, like its protein content. Even if a bar has good protein, your body might not fully use it. 

It's also worth remembering that protein bars are often highly processed. Eating a lot of these ultra-processed foods might be linked to health problems like a <span>higher risk of obesity</span>, heart disease, and type 2 diabetes. 

On the other hand, for some people, protein bars can be very useful. If you have higher protein needs, or if your appetite isn't great (maybe due to medication or illness), a protein bar offers a convenient way to get a protein boost in a small serving. But even then, they shouldn't be your only protein source; they should be a supplement. 

For better quality protein in a less processed form, consider options like Greek yogurt, cottage cheese, hard-boiled eggs, jerky, nuts, and seeds. These also offer other good nutrients like calcium, healthy fats, and fiber. 

<h2>How to Pick a <span rel="noindex">Healthier Protein Bar</span> </h2>

If you still want to choose a protein bar, here are some tips: 

Even if other ingredients affect how well protein is digested, it's still smart to choose bars with more protein. Ideally, this protein should come from animal sources like whey or milk, or from plant sources like soy or pea. 

While there isn't a strict rule for "low" added sugars, it's recommended to keep your added sugar intake to less than 10% of your total daily calories. 

diet & nutrition

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are Protein Bars healthy

Protein Bars Are Not As Healthy

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Healthier Protein Bar

higher risk of obesity

When it comes to saving time, we have built many things, from quicker transportation to smart home appliances. These things reduce not just the process as well as the effort so that we can focus on more important things. Similarly, protein bars were not only an easy but also efficient way to get your daily nutrient intake. However, are they as healthy as they seem? Less Protein, Lower Quality? A new study published in Scientific Reports (Nature) raises questions about the actual nutritional value of many protein bars. The study found that a significant number of the 1,600+ bars tested contained less protein than advertised. Even more concerning, the quality of the protein in most bars was often poor, impacting how well your body can absorb it. What the Study Found?Researchers looked at information from a large online database of food products. They started with about 4,600 protein bars. Many of these bars were from the U.S., so it's likely that a lot of the 1,641 bars they ultimately tested are available where you shop. The researchers divided the bars into groups based on their protein type: Only plant protein (like from peas or rice)Only animal protein (like from milk)A mix of milk, egg, and soy proteinA mix of milk, collagen, and soy proteinThey then put the bars through a simulated digestion process to see how much protein the body would truly absorb. Here's what they found: Many bars weren't actually "high protein" While most bars got at least 20% of their calories from protein, about one-fifth of them didn't. This standard is actually stricter than what our food authorities consider "good" or "excellent" sources of nutrients. Protein in some bars was hard to digest How well the protein in the bars could be digested varied a lot, from less than half to over three-quarters. Surprisingly, some bars with proteins generally considered "high-quality" (like animal protein or soy) were harder to digest. High-quality proteins are important because they contain all the necessary building blocks your body can't make itself, and they're usually well-absorbed for muscle repair and growth. Protein Bars: Go or No Go Because so many people are trying to eat more protein, it's easy to think all protein bars are healthy. But this new study shows an important truth: the overall nutrition of a food can't always be judged by just one thing, like its protein content. Even if a bar has good protein, your body might not fully use it. It's also worth remembering that protein bars are often highly processed. Eating a lot of these ultra-processed foods might be linked to health problems like a higher risk of obesity, heart disease, and type 2 diabetes. On the other hand, for some people, protein bars can be very useful. If you have higher protein needs, or if your appetite isn't great (maybe due to medication or illness), a protein bar offers a convenient way to get a protein boost in a small serving. But even then, they shouldn't be your only protein source; they should be a supplement. For better quality protein in a less processed form, consider options like Greek yogurt, cottage cheese, hard-boiled eggs, jerky, nuts, and seeds. These also offer other good nutrients like calcium, healthy fats, and fiber. How to Pick a Healthier Protein Bar If you still want to choose a protein bar, here are some tips: Look for higher protein Even if other ingredients affect how well protein is digested, it's still smart to choose bars with more protein. Ideally, this protein should come from animal sources like whey or milk, or from plant sources like soy or pea. Check for low added sugar While there isn't a strict rule for "low" added sugars, it's recommended to keep your added sugar intake to less than 10% of your total daily calories. 

protein bars are not as healthy as you may think they are - avoid these components for future buys

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As the United States gears up for festive summer gatherings and red-white-and-blue desserts ahead of the Fourth of July, the U.S. Food and Drug Administration (FDA) has issued a high-alert warning for one holiday staple—organic blueberries.

<h4>12,000 Pounds of Berries Recalled</h4>

On Tuesday, the FDA announced a recall involving 12,000 pounds of organic bulk blueberries distributed by Alma Pak International LLC, a company based in Alma, Georgia. The berries, according to the agency, tested positive for <span>Listeria</span> monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.

“During routine testing, the firm received positive test results of Listeria monocytogenes on their finished product,” the FDA said in its official notice. The blueberries were reportedly shipped to a single customer in North Carolina, although the agency did not clarify whether that customer was a retailer, distributor, or foodservice business.

<strong>Product:</strong> Organic Bulk Blueberries

<strong>Lot Numbers:</strong> 13325 G1060 and 13325 G1096

<strong>Quantity: </strong>400 boxes weighing 30 pounds each

<strong>Recalling Firm: </strong>Alma Pak International LLC, Alma, GA

While the recall was first initiated on June 9, it wasn’t until this week that the FDA categorized it as a Class I recall—the most severe classification. Class I recalls are reserved for situations in which there is a reasonable probability that the product will cause serious health consequences or even death.

<h4>Listeria Concerns Continue to Rise</h4>

This incident is part of a broader trend in recent months, with Listeria monocytogenes making frequent appearances in food safety recalls. Just this year, products like shrimp, pasta, and cheese have been pulled from shelves over similar contamination concerns.

Listeria infection, or Listeriosis, is particularly risky for vulnerable populations such as pregnant people, older adults, and individuals with weakened immune systems. According to the Cleveland Clinic, symptoms may include fever, headache, muscle aches, vomiting, and diarrhea. In more severe cases, Listeriosis can lead to complications such as meningitis or miscarriage.

Food poisoning incidents tend to spike in the summer, largely because perishable items are often left unrefrigerated for long periods during picnics and barbecues. With blueberries often used in patriotic-themed desserts and salads, this recall serves as a timely reminder to double-check product labels and lot numbers.

If you’re uncertain about the origins of berries at your upcoming holiday gathering, experts advise erring on the side of caution. “When in doubt, leave it out,” remains sound food safety advice—especially when vulnerable guests are involved.

As of now, no illnesses have been reported in connection with the recalled blueberries. Consumers are encouraged to monitor FDA announcements for further updates and to discard or return any product that may be part of the affected lot.

blueberry recall update

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As the United States gears up for festive summer gatherings and red-white-and-blue desserts ahead of the Fourth of July, the U.S. Food and Drug Administration (FDA) has issued a high-alert warning for one holiday staple—organic blueberries.12,000 Pounds of Berries RecalledOn Tuesday, the FDA announced a recall involving 12,000 pounds of organic bulk blueberries distributed by Alma Pak International LLC, a company based in Alma, Georgia. The berries, according to the agency, tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.“During routine testing, the firm received positive test results of Listeria monocytogenes on their finished product,” the FDA said in its official notice. The blueberries were reportedly shipped to a single customer in North Carolina, although the agency did not clarify whether that customer was a retailer, distributor, or foodservice business.The recalled products include:Product: Organic Bulk BlueberriesLot Numbers: 13325 G1060 and 13325 G1096Quantity: 400 boxes weighing 30 pounds eachRecalling Firm: Alma Pak International LLC, Alma, GAWhile the recall was first initiated on June 9, it wasn’t until this week that the FDA categorized it as a Class I recall—the most severe classification. Class I recalls are reserved for situations in which there is a reasonable probability that the product will cause serious health consequences or even death.Listeria Concerns Continue to RiseThis incident is part of a broader trend in recent months, with Listeria monocytogenes making frequent appearances in food safety recalls. Just this year, products like shrimp, pasta, and cheese have been pulled from shelves over similar contamination concerns.Listeria infection, or Listeriosis, is particularly risky for vulnerable populations such as pregnant people, older adults, and individuals with weakened immune systems. According to the Cleveland Clinic, symptoms may include fever, headache, muscle aches, vomiting, and diarrhea. In more severe cases, Listeriosis can lead to complications such as meningitis or miscarriage.Food Safety in SummerFood poisoning incidents tend to spike in the summer, largely because perishable items are often left unrefrigerated for long periods during picnics and barbecues. With blueberries often used in patriotic-themed desserts and salads, this recall serves as a timely reminder to double-check product labels and lot numbers.If you’re uncertain about the origins of berries at your upcoming holiday gathering, experts advise erring on the side of caution. “When in doubt, leave it out,” remains sound food safety advice—especially when vulnerable guests are involved.As of now, no illnesses have been reported in connection with the recalled blueberries. Consumers are encouraged to monitor FDA announcements for further updates and to discard or return any product that may be part of the affected lot.

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These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides Residue

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