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Sure, you would be hard-pressed to find a woman or a man who says that they actually enjoy the thoughts of spring cleaning.  But, if you just take into consideration how many calories are burned while you are doing your spring cleaning, then you may be a little more excited when spring rolls around this year. 

 

The actual number of calories burned will depend on your weight, gender and age, but their calculators that you can find online (FitDay or NutriStrategy) that will help you to calculate your actual calories burned. 

So, dust off your mops, break out the cleaner and begin to sweat off the weight! 

Editor’s Note: The calories burned estimates listed here are based on one hour of cleaning for a 155-pound woman.

Gardening: 226 calories 

Window washing: 226 calories 

Scrubbing floors (on hands and knees): 291 calories 

Laundry, ironing: 84 calories 

Sewing repairs: 36 calories 

Dusting: 97 calories 

Scrubbing toilets, tub: 246 calories 

Vacuuming: 317 calories 

Cleaning gutters: 258 calories 

Moving furniture, household items: 387 calories 

Painting, papering, plastering: 317 calories

Sweeping: 194 calories

Mopping: 153 calories 

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Spring is finally here! After a long and cold winter, everyone is in their glory with the sunshine and warm weather.

 

However, coming hand-in-hand with the blooming season is some people’s dreaded seasonal nightmare: hay fever. 

One of the best plans of action for fighting spring allergies is to avoid the things that make your sneezing, itching and watering eyes worse.  Warren V. Filley, M.D., a spokesperson for the American Academy of Allergy, Asthma and Immunology, recently told www.health.com which plants you should avoid. 

  • Ragweed – It is common along riverbanks and in rural areas. Dr. Filley says that almost 75 percent of people with allergies are sensitive to ragweed.
  •  Mountain cedar –This tree is commonly found in mountainous regions and, according to Dr. Filley, causes some of the “most severe allergy symptoms I have ever seen.”
  • Maple – These trees are found along streams and in woods all through the eastern United States and Canada. The maple produces potent allergens.
  • Elm – Common in the wetlands, these trees will most likely aggravate your allergies.
  • Mulberry – This pretty tree can be very deceiving. Found in woods and river valleys, it is often associated with contributing to hay fever.
  • Pecan – Although it makes many good desserts, the pollen from pecan – found in woods and orchards – is second only to ragweed as the most severe source of allergens.
  • Oak – It may have less potent pollen, but it produces very large quantities of it, Dr. Filley says. Avoid the woods just for this one.
  • Pigweed/Tumbleweed – This common weed is found in lawns and along roadsides, but be aware.

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For more than 125 years, experts have been researching the benefits of massage therapy, and besides the obvious stress-free feeling that people have following a massage, there are plenty of other benefits to this ancient healing procedure.

 

One major benefit of massage therapy that researchers have found is that people who get massages on a regular basis have noticed a decrease in their blood pressure.  

Massages also help to alleviate the pain of those who suffer from migraine headaches. 

Massage can also: reduce your heart rate, increase blood circulation and lymph flow, relax your muscles, improve your range of motion, and increase endorphins. Some other physical benefits of massage therapy include relieving muscle tension and stiffness, alleviating discomfort during pregnancy, reducing muscle spasms, promoting deeper and easier breathing, enhancing the health and nourishment of your skin, and improving your posture. 

Massage therapy, while a physical act, is not all about physical benefits.  There are plenty of mental benefits that having a massage can give you. 

Some of these mental benefits include promoting mental alertness, relieving mental stress, reducing levels of anxiety, improving motor skills, creating   body awareness, and fostering a feeling of well-being. 

While this article only touches on a few benefits of massage therapy, both physical and mental, there are plenty more out there that researchers are learning about every day. 

So, go pamper yourself!

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It’s officially March Madness season, so why not kick off this month with a 31-day Walking Challenge? This challenge can be done by itself or in addition to other exercises or workouts that you currently do each day.

Happy Walking! 

Day 1: Walk 1 mile

Day 2: Walk 1 mile

Day 3: Walk 1 mile

Day 4: OFF

Day 5: Walk 1 mile

Day 6: Walk 1 mile

Day 7: Walk 1 mile

Day 8: OFF

Day 9: Walk 1.5 miles

Day 10: Walk 1.5 miles

Day 11: Walk 1.5 miles

Day 12: OFF

Day 13: Walk 1.5 miles

Day 14: Walk 1.5 miles

Day 15: Walk 2 miles

Day 16: OFF

Day 17: Walk 2 miles

Day 18: Walk 2 miles

Day 19: Walk 2 miles

Day 20: OFF

Day 21: Walk 2 miles

Day 22: Walk 2.5 miles

Day 23: Walk 2.5 miles

Day 24: OFF

Day 25: Walk 2.5 miles

Day 26: Walk 2.5 miles

Day 27: Walk 2.5 miles

Day 28: OFF

Day 29: Walk 3 miles

Day 30: Walk 3 miles

Day 31: Walk 3 miles

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  • The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
  • Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.
  • Cooked spinach is a great source of iron and is totally fat free

Recipe: Wilted Spinach Salad

  • 10 to 12 ounces spinach, washed and torn into pieces
  • ¼ cup minced red onion
  • 5 to 6 radishes, thinly sliced
  • 2 hard-cooked eggs, 1 chopped and 1 sliced
  • 2 to 4 slices bacon
  • 1 to 1 ½ tablespoons bacon drippings
  • 1 ½ tablespoons sugar
  • 3 tablespoons vinegar
  • 1 tablespoon water
  • ½ teaspoon salt
  • 1/8 teaspoon pepper 

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

 

Recipe: Spinach Lasagna

  • 2 egg whites
  • 26 oz of prepared spaghetti sauce
  • 24 oz of ricotta cheese
  • 10 oz of Lasagna noodles, cooked
  • 10 oz of frozen spinach, thawed and chopped, then squeezed dry
  • 2 cups of mozzarella cheese, grated, reserve ½ cup
  • ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
  • ½ teaspoon of salt
  • ½ teaspoon of black pepper
  • Olive oil 

Preheat oven to 350°. Prepare a 9x13 dish. Cook lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.