How Cycling Can Help Your Health and the Environment

Cycling is one of the favorite leisure activities and sport of over 47.5 million Americans. It isn’t any wonder why. Aside from being genuinely enjoyable to do, cycling also offers many benefits to the body, mind, and environment. Moreover, the more and longer you cycle, the better it is for your health and the planet.

If you don’t know how to ride a bike or you don’t cycle, maybe these reasons can convince you to learn and start cycling now.

Health Benefits of Cycling

Cycling is inarguably one of the healthiest hobbies you can start. If you’re not a fan of hitting the gym or exercise in general, going for a ride on a bike is a more enjoyable way of getting your daily dose of physical activity.

The Centers for Disease Control and Prevention recommend getting “at least 150 to 300 minutes of moderate-intensity aerobic activity” each week. 

Riding slower than 10 miles per hour on smooth terrain on your bike for 30 minutes a day is enough to meet the recommended dose of physical activity per week.

As an aerobic exercise, cycling also helps boost cardiovascular health, reducing your risk of heart disease. In addition, it puts little to no harmful stress on the body, making it a low-impact workout.

Regular cycling also helps improve balance and muscle strength, decrease the risk of high blood pressure and osteoporosis, and manage diabetes and high cholesterol. 

For those who are trying to lose weight, hopping on a bike and going for a ride can help shed off those extra pounds. To start burning fat, you must ride at a pace that will raise your heart rate between 70 and 85 percent of your maximum heart rate.

You can monitor your heart rate using a fitness tracker or heart-rate monitor. Many cyclists use the device with other cycling training tools, like a power meter and bike computer, to get an accurate reading and reliable insight on every ride. If you want to get more out of every journey, consider getting cycling gadgets to aid your training.

Stocking Stuffers for the Holidays #GiftGuide

Looking for some useful ideas for the upcoming season? No need to spend money on items that no one will really use, true? Great for health, beauty, and sleep, here are a few thoughts for items that will fill a stocking as well as be used cheerfully.

Doctor Plotka™’s Travel Toothbrush

Check out the Travel Brush for foldable, easy storage and that extra clean feeling. Embedded with silver technology to eliminate 99.9% of bacteria build-up for up to 6 hours after brushing, you can keep those germs away while you show off your pearly whites all winter long. Available for $5.99. 


Dream – This natural herbal sleep aid will help you fall and stay asleep. Unlike a solo melatonin supplement, this spray additionally includes a proprietary blend of 5HTP and Valerian Root to relieve your stress and anxiety. Use 10 minutes before going to bed and control your dose. Start with a few sprays and go from there — up to 14 in 24 hours. The formula is gluten-free with no fillers or binders, so it absorbs quickly. Available for $24.99. 

The 5 Best Shoulder Ice Packs of 2019

Shoulder pain is never pleasant and can cause many problems in your everyday life from sleep problems and sleep deprivation caused by discomfort, troubles with working with your arms and hands to any other common activity which involves your arms. 

That’s why an ice pack for shoulder pain relief whether it’s caused by an athletic injury, arthritis or you need therapy after surgery, an ice shoulder pack can be highly beneficial and relieve discomfort and shoulder aches. When it comes to choosing the best shoulder pack there are several things you should have in mind. For one a good shoulder ice pack is the on that is going to treat your shoulder aches while being comfortable to wear.

Shoulder pain and other shoulder issues can become a real nightmare so that’s why we have decided to make a review of the 5 best shoulder ice packs you can find online in 2019. 

Thermopeutic Shoulder Ice Wrap

Thermopeutic shoulder ice wrap is specifically designed for shoulders with an easily adjustable fitting that can be tightened with one hand and offers high quality therapeutic cold therapy. It has a lasting cold formula that guarantees that the cold temperature will stay the same and even claim that it will be cool loner that from other competitors which can be quite reassuring considering they offer a lifetime warranty. It’s highly durable, has adjustable compression and has a lightweight neoprene strap that can fit either shoulder. The only cons are probably the size because they are designed for large body frames and they can be used only on shoulders. 

Polar Ice Shoulder Wrap

Polar ice shoulder wrap is an overall great shoulder pack when it comes to quality vs. price standards. It will greatly secure the ice pack to your shoulder and has an extension that can treat even the upper part of your arm. It has good compression but it is mostly recommended for people who don’t suffer from extreme shoulder pain. It has a fleece exterior that is very comfortable to use and is molded in a way that will perfectly treat your body in the right places. 

5 Tips for Family Physical Fitness You Have to Try


Getting into physical fitness is hard work, but it is also excellent for your health and will lead to a better quality of life. You might be surprised by how well you feel after you try these 5 things – and if you involve the family, you can have fun together. 

1). Try Stand Up Paddle Boarding 

If you like fitness, fun, and a chance to experience nature out on the open water, stand up paddle boarding is probably the perfect water sport for you and for your family. It’s easy enough to describe, at least in terms of the basic concept: you stand on a board, a paddle board that is longer than your typical surfboard, and use an oar to paddle.

Stand up paddle boarding is more beginner-friendly than surfing, because the idea is to paddle on calm waters rather than catch a wave in rough waters. There’s no reason this sport can’t be fun for the whole family: even surfing can be kid-friendly, and stand up paddle boarding is easier to get kids into than surfing.

Of course, working the oar is also very fitness-promoting. You burn calories and build muscle in your arms and in your core. 

While you might not think of fall and winter as the ideal time to get into a water sport, it’s the perfect time to grab a paddle board by taking advantage of Paddle Board Direct’s black Friday deals.

2). Try Yoga

Ah, yoga: what other fitness-promoting activity is so relaxing? Yoga is wonderful for increased flexibility, better muscle strength and tone, better breathing, more balanced metabolism, cardiovascular and circulatory health, and yes, weight reduction. 

Yoga also has mental health benefits. If you’ve been struggling with anxiety, stress, and/or other mental health issues, yoga may be exactly what you need to clear your mind and help you experience inner peace, balance, and stability. 

Of course, yoga is also the perfect thing to try with your family. You may find it helps rambunctious youngsters to calm down, and older children will likely appreciate the greater flexibility and the feelings of well-being that you get after stretching. 

Speaking out against LGBTQ bullying #SpiritDay

stand up to bullying

Paper Mill Playhouse and the company of Chasing Rainbows: The Road to Oz support “Spirit Day 2019” in the attached image.  This year’s Spirit Day (Thursday, October 17) is a means of speaking out against LGBTQ bullying and standing with LGBTQ youth, who disproportionately face bullying and harassment because of their identities. Pledging to “go purple” on Spirit Day is a way for everyone to visibly show solidarity with LGBTQ youth and to take part in the largest, most visible anti-bullying campaign in the world.  Feel to use this image on your websites, social media and broadcast. Photo by Emma Rhyner.

Paper Mill Playhouse, recipient of the Regional Theatre Tony Award, presents the New Jersey premiere of Chasing Rainbows: The Road to Oz with a book by Marc Acito, musical adaptation & additional music by David Libby and conceived by and additional lyrics by Tina Marie Casamento. Chasing Rainbows: The Road to Oz  will run through Sunday, October 27, 2019, at Paper Mill Playhouse (22 Brookside Drive, Millburn, NJ). Directed and choreographed by Tony award nominee Denis Jones, Orchestrations by Larry Blank and David Libby with music direction by Lawrence Yurman, the principal cast features Ruby Rakos (Billy Elliot) as Judy Garland/Frances Gumm, Tony Award nominee Max Von Essen (An American in Paris, Paper Mill’s The Baker’s Wife) as Frank Gumm, Olivier Award-winner Lesli Margherita (Matilda, Dames at Sea) as Ethel Gumm, Karen Mason (Mamma Mia!, And the World Goes ‘Round) as Ma Lawlor/Kay Koverman, Stephen DeRosa (Into the Woods, HBO’s Boardwalk Empire) as Louis B. Mayer, Michael Wartella (Charlie and the Chocolate FactoryTuck Everlasting) as Mickey Rooney, and Colin Hanlon (ABC’s Modern Family, Paper Mill’s Benny & Joon) as Roger Edens.


How to overcome travel anxiety, naturally

Do you feel a panic attack coming over when you’re planning for a cruise vacation with your family or friends? 

Trust me when I say that I can totally relate. 

I suffered from an anxiety disorder that would kick in every time we thought of going somewhere as a family. 

At the very mention of an offshore vacation or even a flight to the neighboring state, i’d break into a cold sweat and look like I have seen a ghost! 

A bit of stress can be a good thing; it gets your heart pumping, prepares your body for the change in environment. That’s what we call excitement, anticipation even! 

But ill-managed stress can lead to anxiety and panic attacks. You’re left ill-prepared to take on what’s to come. 

What do you do if you suffer from such anxiety pangs at the mere utterance of travel, flight or cruise? 

Well, here are a few things that I did to overcome travel anxiety. 

I’m sure you’ll find some combination of these steps or tips helpful in your future voyages…

6-Step Tips To Make Your Trip A Trippin’ Success!

A bit of anxiety is natural before or during a trip, whether it is for business or pleasure, in anticipation of what may happen! But you need to prepare yourself to cope with such situations before they overwhelm you. 

Try these simple steps: 

1)Identify the REAL Cause for your Travel Anxiety: You need to find out what exactly makes you anxious on a trip. Do you usually forget your tickets, passport, or even your toothbrush? Plan your trip properly. Make a list of everything you’d need on your trip and keep it close by when you pack. Start planning your trip (if it’s a long one) a week in advance. This way, you can be sure you don’t forget to pack anything essential (that includes your phone charger. You never know where you get stuck!). 

Make sure to pack the things you’ll need to keep close to you in your

handbag or a handy sling bag that will be on you at all times. 

If you’re traveling to a new place, then read up everything you can on

that place, their culture, their language (download an app if need be!),

their approach towards tourists, places to stay, visa requirement,

update your passport if you need to, places to exchange your currency,

etc. Be ready! 

If you’re worried about missing your flight to the port or getting

delayed, make sure to set several reminders and alarms. So that you’re

reminded of the time and place two days in advance! 

2)Prepare Yourself: Apart from doing all the things mentioned above, there are ways you can prepare for your journey. Pack things you may need for contingencies, like a panic attack (like comfort food or drinks that can help you through an episode). 

Among other things, train your body to calm down on cue. For

instance, start meditation and deep breathing exercises days before the trip. 

3)Keep ready distractions: You may need to pack distractions along with your other belongings. For example, books, soothing music (that you enjoy, like romantic songs or trance music, whatever makes you calm). Bring some onboard activity props, like board games, that you can engage in with your co-passengers. 

4)Feeling overwhelmed? Don’t Fight Your Emotions: Give in to your symptoms, and keep telling yourself, “It will soon pass”. And, they most likely will! If you fight them, they may aggravate, increase your heart rate and may even make you collapse. 

5)Don’t Travel Alone: It’s always best to travel with someone else – even if you don’t suffer from a panic disorder, especially if you are traveling abroad.

6)If Nothing Else Works, Consult a Doc! If you think your problem is too much for you to handle on your own, consult a professional. He/she will be able to give you a little something to manage your symptoms a bit better. 

How to Curb Motion Sickness…if you have any

People who experience motion sickness often do so because they’re not in control of the motion. 

On a cruise or airplane, unless you’re piloting the ship or plane, you can’t be in control. Such situations create anxiety that soon gets escalates, with symptoms like:

  • Dizziness,
  • Headache,
  • Nausea,
  • Sweating,
  • Churning sensation in your stomach,
  • Vomiting, or even
  • Hyperventilation in some extreme cases.

Some even lose consciousness as a result of all these symptoms taking hold of their body. 

So here’s what you should do if you have ever experienced such issues: 

  1. Do you have the option of going by car? Then drive it yourself, instead of traveling on the passenger or back seat. 
  2. Don’t eat or drink too much: These cause vomiting tendencies even among first-time travelers and some children. Curbing your food or drink intake can help stabilize your bowels, and prevent your stomach from acting out at the slightest turbulence. 
  3. (more…)

The advantages of using a commercial water purifier for your organization

When you are running a successful business a major point of consideration is to pay due attention to the wellness of your employees. When the employees are happy and content, then the entire organization is happy. For this reason, an employee gives off their best when they are at an optimum level when they are strong physically and mentally. A lot of evidence exists that the performance of an organization depends upon the well being of their employees. A study drives home the point that employees operate at 65 % of their capacity when they are not hydrated. So, to provide safe and pure form of cleaning drinking water is one of the optimum requirements in an organization. Even when it is a factory a proper system of industrial water filtration systems has to be put in place.

Though the business might be working on a lot of wellness campaign, like flu shots or gym membership but access to pure form of drinking water is a must. For this reason you need to seriously think of installing a water purification system for your office. A proper installed water purification system can present a lot of benefits.

Sick days reduce

Nearly 35 % of gastro intestinal diseases are related to water. The moment employees take off due to sickness the productivity suffers. When they return back they are already stressed with the mounting work that could have been avoided if they did not take off in the first place. On installing a water purifier, it can help to get rid of harmful bacteria or virus present in water and can ensure the well being or optimum health of your employees.

Peps up productivity

As per a research report, if an employee is dehydrated it forces them into an afternoon slump. This situation can be avoided if they have a proper intake of water. If the level of water is less than 5 % it can suppress the flow of blood to the brain that in turn can combat issues of reduction, attention along with performance. This entire situation can be avoided once you go on to install a commercial water purifier for your office where the employees gain access to pure drinking water all throughout the day. Once an abundance of pure clean water is at the workplace there is less chance that the attention of the employees will be diverted and the bodies can cope up with virtually any task.

How to safely enjoy the benefits of CBD as a parent


In this new age of an entire society that is shifting more towards natural therapies rather than pharmaceutical options, one of the most popular products that have taken the spotlight is CBD oil. Though it certainly sounds terrific to have access to therapeutic relief using elements that are easily accessible without a prescription, it is essential to understand all the possibilities that might occur from making such a decision. Here we will talk about what CBD is, where it comes from, it’s potential as a medicine, and the risks to consider before taking CBD oil or considering using it for your kids. All while clearing the air surrounding some of the most detrimental and incorrect myths that have been spreading the globe about this exciting chemical compound. 


What is CBD?

Cannabidiol (CBD) is one chemical component from the cannabinoid family that is extracted and used for both recreational and medical purposes. It exists in the natural oils that some plants produce, and it harvested using several different methods of extraction. 


What type of plant species is CBD extracted from? 

CBD is one of well over 100 cannabinoids and terpenes that are produced by marijuana plants, but it is found in the highest concentrations amongst industrial strains of hemp. These plans are the ideal base for the extraction of this cannabinoid since they produce minimal traces of THC, which is the psychoactive element that provides the euphoric high that is so often associated with recreational marijuana use. Though cannabis plants used to also produce reasonable levels of CBD, it has been bred out of the genetics from generations of growers whose primary customer base consisted of recreational consumers. 


The felt effects of CBD

When you ingest CBD, the results might not be exactly what you were expecting, especially if you had initially assumed that CBD oil was extracted from cannabis plants. Since industrial hemp strains contain such small amounts of THC, chances are you won’t feel too much of anything right away, as it is not psychoactive so it will not interfere with operating a motor vehicle, or other daily parental responsibilities. When you do notice new sensations, they will be light and enjoyable, and for the most part, by the absence of a feeling rather than a whole new one. The pain will diminish as the inflammation dies down, which is one of the main reasons that patients turn to CBD oil, but the effects can take days, weeks, and even months to truly be felt. 


How CBD is used

CBD can be used in many different ways, from taking measured doses when a problem or symptoms suddenly arises or multiple times a day as a supplement and preventative measure. It is taken in various amounts, and there is no one size fits all dosage recommendation because each person will react differently to the same dose, and they will often have varying severity in felt symptoms. This makes the adventure of learning the perfect treatment a bit of an experiment, which is why microdosing is almost always recommended for beginners. Smaller amounts will be less likely to cause any type of adverse effects, and larger doses can affect the consumers quality of sleep if taken too late in the evening, so it’s a good idea to start slow and gently increase the amount that is used until you find the ideal dosage for you. 


The benefits of CBD 

Cannabidiol (CBD) is similar to compounds that our bodies already naturally produce to control normal bodily functions such as hunger or sleepiness. This is why it works so incredibly well to relieve a broad range of symptoms from conditions including but not limited to those that are listed here below. 


– Anxiety

– Addiction

– Heart health

– Diabetes 

– Appetite 

– Acne

– Chronic pain

– Epilepsy

– Glaucoma

– Insomnia

– Loss of appetite

– Nausea 

– Parkinson’s disease 

– Muscle spasms 


Possible adverse effects of CBD oil

Though CBD can be incredibly beneficial for treating many different conditions and diseases, it is possible to experience side effects. Typically, this is caused by consuming large quantities of the cannabinoid, so it is rare but possible to see less than ideal results. However, CBD is non-toxic, so though it may cause some uncomfortable feelings, you will not overdose, and these sensations are generally short-lived. Here are all the reported possible adverse effects that you might encounter while using CBD.