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Get all of the sweetness, but none of the calories!  Truvia is a zero calorie, natural sweetener, perfect for keto and low-carb diets. Click the link and sign up to receive a free sample!

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Sleep is a crucial component of maintaining good health. However, nearly 70 million Americans suffer from chronic sleep issues. So whether you’re staying up late to finish up some work, your thoughts are keeping you up at night, or you’re watching some late night TV and lost track of time, you’re far from alone if you have a late bedtime or experience some type of sleep deprivation.

The National Sleep Foundation recommends getting 7 to 9 hours of shut-eye every night. However, at least 40% of Americans get less than this recommended amount of sleep. And research shows that regularly getting insufficient amounts of sleep could potentially put you at a higher risk of developing a number of health issues.

Below, we listed 5 reasons why it’s important to get an adequate amount of sleep every night and why you should be getting more sleep:

Helps with muscle recovery

Sleep is very crucial for muscle repair and recovery. The two main stages of sleep are REM and non-REM sleep, (otherwise known as “deep sleep”) which is when blood flows at an increased rate to your muscles and tissues, delivering extra amounts of oxygen and nutrients to facilitate healing and growth. And the repeated lack of adequate sleep could increase your chance of injury during exercise, especially if you’re an athlete.

Improves memory

Sleep has been known to improve the ability to learn and recall information. It also plays a major role in forming long-term memories. Memory processing and consolidation occurs during sleep and the lack of sleep can make it more difficult for your brain to absorb and recall this information. And researchers suggest regularly getting inadequate amounts of sleep can put you at an increased risk of developing Alzheimer’s disease or dementia later in life.

Improves thought processing and mental health

Sleep is closely related to mental and emotional health. Studies showed the consistent lack of adequate sleep can take a severe toll on a person’s psychological state and increase their likelihood of developing mental disorders, such as depression and anxiety. REM-sleep has also been shown to help you better process your emotions and abstract thoughts. It’s also been known to help boost creativity and problem-solving abilities.

Regulates blood sugar levels

Your sleep habits have an effect on your blood sugar levels. Blood sugar levels naturally fluctuate during your sleep cycle and getting an adequate amount of sleep is crucial for maintaining these levels. Studies showed sleep deprivation can contribute to an increase in obesity and diabetes. And one study showed people who got less than 6 hours of sleep were twice as likely to have cells that were more insulin-resistant or to have full-blown diabetes.

Lowers risk of heart-related issues 

Sleep also plays an important role in your heart health. Your blood pressure normally drops during sleep (known as “nocturnal dipping”), however a lack of sleep can disrupt this process and lead to an elevated blood pressure. Regular sleep deprivation can lead to a number of heart-related issues such as hypertension and an increased risk of cardiovascular disease, stroke, and heart failure.

The post 5 Reasons Why You Should Be Getting More Sleep appeared first on CatchyFreebies.

Selecting your fruits at the grocery store may not be an easy task. If you’ve even bitten into an unsweet and flavorless fruit and been disappointed, you’re not alone. Luckily there are a few good rules of thumb you can follow to help you choose the best fruits when grocery shopping.

Below, we listed 10 popular fruits and how to select the best ones when shopping at the grocery store:

Apples

In terms of color and its indicator of ripeness, they may vary according to different apple varieties. In general, apples that are firm and crisp, consistent in coloring, and don’t have any cuts or bruises are great to look out for when choosing the best apples.

Avocados

Avocados that are dark green (but not too dark) and soft to touch are usually your best pick. Also if there’s a stem, try to give it a pull – if it comes off easily and the color underneath is bright green, it’s another indication your avocado is perfectly ripe.

Bananas

For ready-to-eat bananas, look for ones that are firm and have a medium yellow coloring. Some brown spots are ok if you’re looking for sweet bananas, however avoid ones that are mushy and have large bruises. And a great tip for using up all your overripe bananas is to bake them into a delicious banana bread!

Grapes

The best grapes are firm, plump and unwrinkled, and firmly attached to their stems. Coloring may vary according to different grape varieties (green, red, dark purple). And if you see a powdery-white coating on your grapes, this “bloom” is safe to eat and is a naturally occurring process that protects your grapes from moisture loss and decay.

Mangoes

Don’t focus on color when choosing the right mangoes. Instead, give your mangoes a squeeze; ripe mangoes will feel soft to the touch, but not overly soft and mushy to where your fingers will sink in. Also give your mangoes a smell; ripe mangoes can also have a fruity aroma around their stems.

Oranges

The color of an orange peel doesn’t matter too much, as it’s not an indicator of flavor or ripeness. Instead, look at an orange’s feel and texture – steer clear of ones that feel soft and spongy, and also ones that are wrinkled or shriveled.

Peaches

Slightly firm peaches are great picks if you plan on eating them throughout the week, but if you want to eat your peaches right away, choose ones that are soft (but not overly mushy). Also, reddish peaches with golden hues tend to be ripest, so avoid ones that look green. In addition, avoid choosing peaches with any bruises or wrinkly skin as these are indicators that they’re overripe or have been refrigerated for too long.

Pineapples

Avoid pineapples that are overly green and instead, look for ones that have a light or medium yellow shell. They should also feel firm, but soft when given a light squeeze. Also, ripe pineapples are fragrant and tend to smell sweet and fruity, so make sure to give the bottoms of your pineapples a good sniff.

Strawberries

Berries that are bright red or darker in color are usually sweeter-tasting. Look for berries that are firm and also make sure to look through the bottom of the container to ensure none of the berries are mushed or spoiled.

Watermelons

Elongated oval-shaped watermelons tend to be watery and unsweet, so instead look for melons that are rounder, heavy for their size, and make a deep hollow sound when you give it a tap. Also, look for dark melons with larger webbing. And avoid choosing melons with white spots; properly ripened watermelons should have a yellow or orange patch (the darker the better) – these melons tend to be sweeter and full of flavor.

The post How to Pick the Best Fruits at the Grocery Store appeared first on CatchyFreebies.

It may be difficult to establish a good workout routine – with busy schedules and no time on your hands, no way to get to the gym, or simply being too tired. Luckily, there are a number of small things you can try that will make a big difference and enable you to stay active in your everyday life.

Below, we listed 5 easy ways you can get more movement everyday:

Take the stairs

Instead of taking an elevator or escalator, take the stairs! Stair climbing can burn 5-11 calories per minute, which may not seem like much at first but it can add up over time. Plus it can also be a timesaver by helping you avoid long elevator lines during peak times.

Ditch your car

If you’re planning on running a quick nearby errand, if possible, try walking or biking there instead of taking your car. This is an easy way to get your daily steps in and it can also be a great mood booster.

Multitask 

A great way to incorporate more movement is multitasking while doing your daily activities. This can include getting up and doing quick stretches and light exercises during TV time – you can even limit these to your commercial breaks. Other great ways are to sneak in some simple leg exercises while working at your office desk, doing some toe taps or calf raises while waiting in line to checkout at the grocery store, or taking dance breaks while cooking dinner.

Use household objects

Don’t have any equipment but still want to get a quick workout in? Do some quick exercises that don’t require any equipment, such as lunges, squats, push ups, etc. You can also use your everyday objects to enhance these workouts such as heavy water bottles as weights, towels as sliders, or a chair as a bench for triceps dips.

Use a shopping basket

Instead of grabbing a shopping cart, use a basket or bag. Carrying your groceries will help you burn extra calories while also getting a subtle arm workout in. This can also help prevent you from buying lots of junk food since you’ll feel the weight of your items and be more conscious of your purchases.

The post 5 Easy Ways To Get More Movement in Your Everyday Life appeared first on CatchyFreebies.

If you’ve been experiencing any mood shifts or low energy levels this season, you’re not alone. With winter comes cold temperatures that keeps you indoors all day and gloomy, short days with sunsets occurring as early as 4:30 pm. “Winter blues” often called seasonal affective disorder (SAD) is fairly common and affects many people during the wintertime. So what can you do about it? Luckily most SAD symptoms do go away on their own with the changing seasons, however there are some scientifically proven ways to make things easier and help you get through these times.

Below, we listed some suggestions to lift your spirits and help you beat the winter blues:

Go for a walk

A relaxing short walk can do wonders for elevating your mood. It’s a stress reliever and a great way to clear your mind. Bundle up in layers and brave the cold weather for a few minutes each day to get some fresh air and sunlight; We recommend stepping out in the mornings or midday when the sun is at its peak.

Use a light therapy lamp

If you don’t go out often or don’t get enough natural sunlight at home, using a light therapy lamp is great at compensating for the lack of exposure to sunlight. Light therapy lamps emit bright light that mimics the sun’s rays to help trigger your brain to release serotonin, otherwise known as the “feel-good” hormone. Finding a device that delivers at least 10,000 lux and sitting in front of it for 20-30 minutes each morning will yield maximum benefits.

Load up on Vitamin D

Vitamin D has many important functions such as maintaining healthy bones, a healthy heart, and regulating serotonin and dopamine levels in your body. Your body absorbs vitamin D by sun exposure, which may decrease dramatically during the wintertime. Research showed low levels of vitamin D are linked to a higher risk of SAD. Consult a healthcare professional to check your levels for any deficiencies and if so, consider taking supplements or loading up on foods that are fortified with vitamin D.

Stick to a routine

Staying consistent to a routine can be beneficial for reducing stress and feeling in control of your life. However a routine doesn’t have to be rigid and can consist of steady exercise, healthy eating habits, prioritizing your workload, socialization, and generally taking care of oneself. Maintaining a regular sleep schedule is also important for regulating your mood and reducing feelings of fatigue.

Reach out to people

Research showed that simply talking to others can make people happy. Don’t be afraid to reach out to family members, friends, or licensed therapists to talk about your thoughts, feelings, and problems. Communication is a super effective and healthy way to feel connected with others, handle your emotions, and reduce stress and anxiety.

Do something that brings you joy

Setting aside a little time everyday to do the things you love can be an immense mood booster. This can include any activity from drinking your favorite cup of tea, cozying up and watching a movie in bed, reading a book, taking a warm bath, partaking in your favorite hobby, etc. These small joyful moments in your daily lives can brighten your days in a big way.

The post How to Beat the Winter Blues appeared first on CatchyFreebies.

Cold and flu season is here. Peak flu season usually occurs from the months of December to February each year in the U.S. The common cold and influenza both cause unpleasant symptoms such as runny noses, sore throats, coughs, congestion, and even body aches and fevers. Both are also highly contagious, however there are some preventative measures you can take to stay healthy, boost your immunity, and try to ward off getting sick.

Below, we listed ways to help you get through this year’s cold and flu season:

Get plenty of rest

Your body resets and heals itself while you sleep. Ideally, the average person needs at least 8 hours of sleep each night. Lack of quality sleep is linked to weakened immunity and can make you more susceptible to catching colds and illnesses. So every night, we suggest setting up a nightly routine, relaxing, and turning off all distractions to try to get a good night’s sleep.

Drink lots of fluids

Staying hydrated keeps your mucus membranes moist, which are your body’s first defenses at catching invading germs and pathogens. We recommend drinking lots of fluids, including: water, teas, soups, etc. You may also want to reduce your caffeine and alcohol intake since these tend to be dehydrating.

Dress appropriately for the weather

Research showed cold temperatures can weaken your immune system and increase your likelihood of getting sick. Germs and viruses are also able to survive longer and transmit in colder temperatures. So make sure to look at your local weather forecast before leaving your home and bundle up this winter.

Wash your hands frequently

Wash your hands with soap and warm water for 20+ seconds to get rid of any lingering germs. You should remember to wash your hands in instances such as when you’re: preparing food, touching cash, using shared gym equipment, using the restroom, etc. However, if you’re outdoors and hand washing isn’t accessible, using an alcohol-based hand sanitizer will do the trick.

Eat a well-balanced diet

A healthy and well-balanced diet is essential for maintaining optimal health. Try to lay off the excess junk foods and instead eat lots of leafy greens, fruits and vegetables, whole grains, fish, and lean meat which are all excellent foods for boosting your immune system.

Manage your stress levels

Stress leads to increased levels of cortisol in your body, otherwise known as the “stress hormone,” which can take a serious toll on your body’s immune system. In fact, researchers found that people under severe stress are more likely to catch colds and illnesses. Stress management techniques such as therapy, physical activity, taking a breather, etc. are great ways to help reduce stress levels.

Get your annual flu vaccine

The Centers for Disease Control and Prevention (CDC) recommends the best way to reduce your risk of getting the flu and its potential serious complications is to get your annual flu shot.

The post The Best Ways to Get Through Cold & Flu Season appeared first on CatchyFreebies.

Get this deal!

Get all of the sweetness, but none of the calories!  Truvia is a zero calorie, natural sweetener. Click the link and sign up to receive a free sample!

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Join the PediaSure Support2Grow Program and you’ll receive a free sample of PediaSure!  You’ll also get access to exclusive offers and coupons, as well as recipes and nutrition tips.  Click and sign up to receive these perks!

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Must Love ice cream is dairy free, 100% plant based, and delicious!  Right now, Must Love is offering a rebate for one pint or box of their ice cream.  Sign up now to get a link for your rebate, buy a pint of Must Love ice cream, and upload your receipt to get your rebate!

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