Tag: healthy living

Sweet & Savory Salad Recipes to Spice Up Your Spring 2023

Posted on Jayden Marable
Photo via Sprinkles of Green

Spring is the season of growth. Share the wealth by incorporating the fresh produce of spring into your diet with the help of these sweet and savory spring salad recipes for 2023!

Wild Arugula Salad

Photo via Bon Appétit

This salad is savory in all the right ways. With fresh arugula in season, the added taste of garlic, the touch of parmesan cheese, and the acidity of the lemon, this is sure to become a new favorite of yours.

Ingredients

  • 1 8-ounce piece ciabatta with crust (preferably day-old)
  • 1 large garlic clove, peeled
  • ¼ cup plus 3 tablespoons extra-virgin olive oil
  • 6 ounces arugula (preferably wild; about 10 cups packed)
  • 2 tablespoons (or more) fresh lemon juice
  • 3 ounces Parmesan cheese, shaved into strips with vegetable peeler

For the full recipe, click here.

Shrimp & Mango Salad

Photo via Delish

This salad takes sweetness to a whole new level. Combining spices like ginger and miso for an extra kick paired with the sweetness of fresh mango and honey and the saltiness of peanuts makes this the perfect salad for spring.

Ingredients

  • 2 tablespoons white or yellow miso
  • 1 tablespoon freshly grated ginger
  • 2 tablespoons of honey
  • 2 tablespoons of lime juice
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon toasted sesame oil
  • 1-pound medium shrimp, peeled and deveined
  • Kosher salt
  • Black pepper
  • ½ head of napa cabbage, thinly sliced
  • 1-2 ripe mangos, chopped
  • 2 small cucumbers, chopped
  • 1 ripe avocado, diced
  • Salted peanuts, chopped (for garnish)
  • Fresh basil or cilantro (for garnish)

For the full recipe, click here.

Mandarin Orange Salad

Photo via Delish

The freshness of this salad practically screams spring. From the sweetness of the oranges and cranberries to the sharpness of the parmesan cheese, this salad has something for everyone.

Ingredients

  • 2 tablespoons red wine vinegar
  • 1 tablespoon orange juice
  • 1 tablespoon of honey
  • 2 tablespoons of lime juice
  • 2 teaspoons poppy seeds
  • 1 teaspoon Dijon mustard
  • ¼ cup extra-virgin olive oil
  • Kosher salt
  • Black pepper
  • 3 cups baby spinach
  • 3 cups arugula
  • 1 (11 ounce) can mandarin oranges, drained
  • 1 cup toasted walnuts
  • ¾ cup dried cranberries
  • ½ cup shaved parmesan

For the full recipe, click here.

Asparagus Salad with Feta

Photo via A Couple Cooks

This salad is great alone and is even better when paired with a light fish! Perfect for spring and lakeside living, this light salad is sure to cure your craving for a sweet but savory indulgence!

Ingredients

  • 1 cup sauteed asparagus (or steamed asparagus)
  • ¼ red onion
  • 3 radishes
  • 1/3 cup feta cheese crumbles
  • 2 bunches of romaine (about 8 cups)
  • Lemon zest (for garnish)
  • 2 tablespoons white wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon maple syrup
  • ¼ teaspoon kosher salt
  • 6 tablespoons olive oil

For the full recipe, click here.

Spring Mix Salad

Photo via Fool Proof Living

This salad is one that will never go out of style. Both light and refreshing, you get to experience a taste of tang while also experiencing a taste of sweetness. Great for any meal, this is one the whole family will love!

Ingredients

  • 3 tablespoons balsamic vinegar
  • 2 tablespoons lemon juice
  • 1 clove garlic, peeled and minced
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • ¼ cup extra-virgin olive oil
  • ½ red onion, thinly sliced
  • 5 ounces spring mix
  • 1 cup cherry tomatoes, cut in half
  • 1 medium cucumber, peeled and sliced
  • 2-3 small radishes, sliced
  • ½ cup sunflower seeds/pumpkin seeds/walnuts or sliced almonds
  • ½ cup crumbled goat cheese

For the full recipe, click here.

5 Drink Additives for Better Hydration

Posted on Camille Smith
Photo by Bluewater Sweden on Unsplash

During summertime, it can be hard to stay hydrated. Especially when you’re spending all day out in the sun doing your favorite lake activities. Of course, a trusty glass of water can do the trick. But have you ever tried hydration-boosting drink mixes? Loaded with both flavor and vitamins, delicious powders from these brands will keep you healthy and happy for long days in the sun. Whether you’re lounging on the dock or hitting the trails, these hydrating drink additives will become your must-have for leaving the lakehouse.

Salud

Photo courtesy of mylifeonandofftheguestlist.com

While sipping on Salud, you’re guaranteed to stay both hydrated and happy. These hydration + immunity drink additives were created by social media influencer Josh Leyva who wanted to help people quench thirst and increase hydration in a healthy way. Salud’s hallmark trait is their clean premium ingredients and authentic flavors. I have personally tried Salud, and I appreciate the wide variety of flavors from pineapple to mango to hibiscus (my favorite) that never fail to enhance the H20 experience.  Further, each drink mix is packed with electrolytes, vitamins, and minerals — including 100mg of elderberry and Wellmune to boost immune systems.

ZYN Daily Wellness Drink Mix

Image courtesy of socialnature.com

ZYN prides itself on using clean, simple ingredients in its daily wellness drink mix. Just mix this 10-calorie, electrolyte powder with water to get amazing immunity and recovery results. Whether you want to improve your gut health, hydration, or bounce back after a tough workout, these powdered stick packs are perfect. ZYN’s product comes in four flavors — Strawberry Yuzu, Blackberry Dragon Fruit, Passion Fruit Lemonade, and Mango Pomegranate — all of which are delicious summer flavors. It’s also great for anyone gluten-free or lactose intolerant since their products are totally free from gluten and dairy. Instead, you’ll get the healing benefits of curcumin and turmeric paired with stevia-sweetened flavor.

Ultima Replenisher

Image courtesy of Amazon

Made with real fruit flavor extracts, this electrolyte powder from Ultima is the perfect, refreshing drink additive for a summer’s day at the lake. It comes in tasty flavors like raspberry, grape, lemonade, and orange. It’s also made from organic stevia rather than added sugar, making this drink an excellent zero-calorie option. After a long day of sweating at the lake, this Ultima powder will replenish your lost electrolytes such as calcium, magnesium, phosphorus, and chloride. For ease of use, the powder comes in small stick packs that are easily packaged with exact servings.

Liquid IV Hydration Multiplier

Image courtesy of liquid-iv.com

If you’re looking for double the electrolytes, this Liquid I.V. Hydration Multiplier Electrolyte Powder might be your drink additive of choice. If you mix just one stick of this hydration powder into a cup of water, you’ll get three times the electrolytes of average sports drinks. How does it work? Cellular Transport Technology — a mixture of sodium, potassium, glucose,  and water that helps deliver water and nutrients into the bloodstream much faster than an average cup of water. On top of that, you’ll be getting premium ingredients like 100% of vitamin C, B3, B5, B6, and B12. Plus, every time you buy a packet of these, the Liquid I.V. brand will donate a bag to charity.

Dr. Price’s Electrolyte Mix

Image courtesy of Amazon

Last but not least, Dr. Price’s electrolyte mix is a refreshing, fruit-flavored hydration-enhancing drink of choice. With a blend of more than 72 trace minerals and electrolytes, it’s perfect for extra hydration during an active day on the lake. Like many of the other drink additives on this list, it’s made from stevia leaf extract for a natural sweetening option. In addition to the classic raspberry flavor, the powder is also available in lime, pineapple, mixed berry, and other options. 

We hope these drink additives help you stay hydrated on the lake!

Your Guide to DIY Sunscreen

Posted on Camille Smith
Photo courtesy of ScratchMommy.com

At the lake during the summer, you never want to venture outside without sunscreen. We’ve all experienced the consequences of failing to do so. A painful burn, sometimes one that’s uneven due to haphazard sunscreen application, is never fun. For many, the consequences are even more severe. According to the American Academy of Dermatology, one in five Americans will develop skin cancer in their lifetime. So, to avoid that painful sting and a trip to the pharmacy for aloe vera, it’s best to apply sunscreen every time and do it right. This includes knowing the rules of SPF, how much to use, and when.

Now that we’ve established the importance of sunscreen, the type of sunscreen you wear is up to you. There are pros and cons to each. Mineral sunscreen is topical, so it washes off quickly, but you avoid the possibility of chemicals in the bloodstream. By contrast, chemical sunscreen gets absorbed into your skin, and while it lasts longer, it’s less natural. However, there’s also a third option — DIY sunscreen. Whether you’re looking to save money, avoid the store, or explore natural sunscreen ingredients, DIY sunscreen can be a great option. But before applying your homemade concoction on a sunny day, it’s essential to know the basics. Today, we’ll be going over the risks, benefits, and must-have ingredients for creating your own sun protection.

How Will My Sunscreen Work?

Image courtesy of Prevention.com

First and foremost, DIY sunscreen is not simply a craft project to take lightly. A lot is at stake when it comes to skincare, so it’s important that you create an effective sunscreen. It must have a Sun Protection Factor (SPF) of at least 30, and it must cover both UVA and UVB rays (known as “broad spectrum” sunscreen). An understanding of sunscreen mechanisms is also essential. Basically, they work by scattering or absorbing these harmful UV rays so they don’t penetrate and burn your skin. The sunscreen you create will need to do this effectively.

What Ingredients Should I Use?

Photo courtesy of dontwastecrumbs.com

When creating your own sunscreen, you need to use ingredients powerful enough to block this broad spectrum of UV rays. So, how do brand sunscreens do this? For sunscreens to be approved by the FDA, they need to include titanium oxide or zinc oxide. Beyond this, they may contain various additional ingredients — some to endorse and some to avoid. For example, steer clear of sunscreen that includes insect repellants or strong fragrances. When making your own DIY sunscreen, include one of these two FDA-approved chemicals and skip on anything you don’t want on your skin.

What Recipes Can I Follow?

Photo courtesy of goddessgarden.com

If you google “DIY sunscreen” online, you’ll find a variety of different mixtures, mainly from bloggers, detailing their creations. However, it’s hard to know which ones will actually provide decent sun protection. An online magazine, Healthline, compiled a list of tried-and-true recipes that you can create at your lake house. Straight from their expertise, check it out below: 

  • ¼ cup coconut oil with SPF 7 
  • 2 or more tbsp. powdered zinc oxide 
  • ¼ cup pure aloe vera gel that is 50% or higher 
  • 25 drops of walnut extract oil 
  • 1 cup of shea butter 

Although aloe vera is typically conceptualized as a sunburn treatment, this ingredient helps prevent sunburns as well. Additionally, the walnut extract adds an organic fragrance while the shea butter creates a smooth texture. Keep in mind that it’s not waterproof (most DIY sunscreens will not be waterproof), so you’ll need to re-apply frequently. To create a spray version, just take out the shea butter. If you need sunscreen for oily skin, substitute coconut oil with jojoba oil or sweet almond oil — these two ingredients will not cause as much oil buildup on the skin.

For other DIY sunscreen recipes, check out Don’t Waste the Crumbs, Wellness Mama, Pronounce Skin Care, and many more. We wish you the best with your recipe, and stay safe out there in the sun!

Three Mental Health Benefits of Gardening

Posted on Camille Smith
Photo courtesy of SML Home Magazine

Lake living has plenty of mental health benefits. In addition to green space, blue space has a calming effect while the isolation from urban life reduces stress. And even better, leisure is good for you. However, these perks of lake life do not always guarantee freedom from anxiety. Even at the lake, stress and worry can creep in. According to the National Institute of Mental Health (NIMH), one in five adults currently experiences mental health struggles. Whether this describes you or you’re simply having a bad day, one common lake hobby is likely to help — and that is gardening.

Not only does gardening beautify your yard, but it’s also great for your mind. In fact, there’s a whole subfield of counseling dedicated to it. Horticultural therapy is a professional practice in which therapists guide clients through gardening experiences. More intensified than home gardening, its effectiveness highlights the power of plants. Sarah Schluep, a horticultural therapist at the Horticultural Society of New York, says, “Home gardeners benefit from being with plants in a very personal way, but it’s far less directed or intentional than a horticultural therapy program.” 

Even if formal therapy isn’t for you, it’s clear that having a green thumb is valuable. Check out these three mental health benefits of gardening that we’ve learned from horticultural therapy.

Stress Reduction

Photo courtesy of @PentiumIII via Twenty20

Whether you are adding fertilizer to the soil or replanting an annual, caring for a plant necessitates focus and attention to detail. The level of intentionality required in gardening has a calming effect on your mind by keeping you in the present moment. This attention to present-focused details is also known as mindfulness, a skill that is highly effective in reducing stress and anxiety. Schluep adds, “Plants provide us an opportunity to practice care and attention while also encouraging us to be more intentional with our actions.” This degree of focus required in plant maintenance facilitates mindfulness, and in turn, reduces stress.

Increase in Hopefulness

Photo courtesy of @michelleluo via Twenty20

One of the exciting things about gardening is watching plants grow. As a gardener, you are both an observer and a catalyst of your plant’s progress. This caretaking role can instill feelings of hopefulness, both for the plant and perhaps in your own life. Schluep says that in her therapy, she might ask her client, “As we remove the spent flowers to encourage new blooms, can you think of anything in your life that time has come to pass, which could allow new growth?” This question helps the client reflect on their own life. While you can certainly bring this introspective question from horticultural therapy to your gardening, it isn’t necessary. Simply observing a plant’s growth can increase feelings of hopefulness in its own right.

Happiness Boost

Photo courtesy of @SBphoto via Twenty20

Have you ever finished a day of gardening feeling a little peppier than before? There’s a reason behind this. “Anyone who gardens is aware of all the good feelings that happen during and after spending time in the garden or caring for plants,” Schluep comments. “However, I feel that it’s relatively recent that it’s being spoken of in the mainstream.” 

In one recent 2020 study from Princeton University, participants reported high levels of happiness after gardening. In fact, it ranked one of the top five reportedly meaningful activities, in addition to biking and walking. Part of this effect is chemical. One 2007 study found that a chemical in soil called Mycobacterium vaccae or M. vaccae releases serotonin when inhaled, which lifts your mood. This is the same chemical targeted in some antidepressant medications. 

We all know that physical activity and fresh air are good for the brain, but we sometimes view gardening as a chore. While it does require hard work, the mental health benefits of gardening are worth the labor. So this summer, take a note from horticultural therapists and break out those gardening gloves!

Lake Living is Healthy Living

Posted on Staff

The benefits of lake property ownership and the lake lifestyle are boundless. 

Woman in cobra yoga pose, healthy living at the lake

Your cabin on the water provides you with a place to spend your summers with family and friends; a quiet fishing retreat and somewhere to enjoy the wonders of retirement. 

However, did you know lake living can be considered healthy living, too? 

According to a recent health-science research, living on or near the lake can boost your immune system, combat high blood pressure, and even alleviate some symptoms associated with dementia. 

Nature Improves Memory Recall

According to a University of Michigan psychological study, interacting with nature can improve your short-term memory and attention span by 20%. 

Study participants spent an hour walking around different areas of the university’s campus. One group walked near a botanical garden and arboretum, the other down city streets. 

After their walk, the group exposed to plants and trees showed improved recall and focus while the second group showed no improvement at all. 

Additional research indicates that spending time outdoors can also facilitate better overall brain function and improved mental clarity.

Individuals with dementia reported increased awareness, better short-term recall, and reduced aggression and agitation after spending time outdoors. 

Imagine how significantly prolonged exposure to lake environments rich with trees, plants, and wildlife could impact memory function and concentration in residents aging into their golden years. 

The Great Outdoors Relieves Hypertension

Elderly man sitting lakeside surrounded by beautiful greenery
Photo courtesy of ValleyLo Club via Instagram.

A 2018 study conducted by the University of East Anglia concluded that “greenspace exposure” reduces a person’s risk of developing type II diabetes and heart disease. 

Time spent in the great outdoors was also found to lower people’s cortisol levels (a stress-associated chemical), reduce diastolic blood pressure, and improve sleep quality and duration. 

One research experiment cited a “significant reduction in blood pressure in elderly patients” with hypertension after they spent seven days and seven nights in an evergreen forest.   

A similar phenomenon called the “blue mind effect” also impacts stress, anxiety, and overall mental health. The phenomenon’s associated research reports that being near, in, on, and even under the water can make a person healthier and happier. 

Similar to forest bathing, or the act of spending time in nature, spending time near blue spaces like the lake puts people in a mildly meditative state that promotes introspective thought, relaxation, and creativity.  

Being Outside Improves Immune System Function

Family members jet skiing and kayaking on lake
Photo courtesy of Paws Up.

Greenspace and blue space exposure together can improve immune function, as well.

Psychologists who study how one’s state of mind affects his state of health report chronic stress and depression can severely damage a person’s ability to fight off germs. 

Spending time outdoors and near the lake puts the body into what the University of Illinois environment and behavior researcher, Ming Kuo, calls “rest and digest mode.”

In this mode, a person feels relaxed, calm and safe, which allows the body to pump resources into the immune system.

Time spent outside also feeds the body sun-produced Vitamin D and other naturally occurring vitamins and nutrients, providing one’s immune system an extra boost.

For example, trees and other plants give off “phytoncides,” which humans take in when they breathe fresh air. These airborne chemicals protect plants from insects, bacteria and fungal diseases. 

In humans, exposure to phytoncides increases white blood cells in the body that fight off tumor- and virus-infected cells. 

Essentially, spending time at the lake and in the forest can help fight and possibly prevent some cancers.

Forget an “apple a day”! The saying may as well be changed to “enjoying the lake every day keeps the doctor away!”

For more lake lifestyle advice and tips, visit here.