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How Much Water Do You Really Need? A Dietitian Breaks It Down

1 min read | Author - Backyard Vitality

As warmer days roll in and we spend more time soaking up the sun, staying hydrated becomes essential. But how much water do you really need? Forget the one-size-fits-all “8×8 rule” (eight 8-ounce glasses a day). According to registered dietitian Renee Fitton, hydration needs vary based on your size, activity level, health, climate—and yes, even altitude.

While the “8×8” is a helpful starting point, it’s not the gold standard. The closest science-backed recommendation is about 125 ounces per day for men and 91 ounces for women, including water from beverages and food. Yes, your smoothie, soup, and even fruits like watermelon count toward your total!

You might need more water if you’re on your feet all day, exercising regularly, living in a hot climate, pregnant or breastfeeding, or noticing signs like dark urine, dry mouth, or muscle cramps. The best hydration hack? Check your pee: light yellow means you’re doing great, dark yellow means drink up!

Hydration Hacks to Make It Easy:

  • Pair water with daily habits (like brushing your teeth or eating meals).
  • Keep a bottle visible and accessible throughout the day.
  • Use apps like WaterMinder to stay on track.
  • Sip consistently—don’t chug only when you’re parched.

Bonus Tip: Grow Your Own Produce for Hydration Power

Many fruits and veggies are water-rich and can help you stay hydrated. Growing your own—even just in patio containers—is an easy, fun way to boost your water intake naturally. Think cucumbers, tomatoes, lettuce, strawberries, and herbs. Plus, homegrown produce is fresher, more nutritious, and free of chemicals. It also encourages you to eat more plants—something your brain, body, and skin will thank you for.

So whether it’s a tall glass of water or a handful of juicy cherry tomatoes, hydrate smart—and grow something good!

Fruits and Veggies Aren’t What They Used to Be—But There Are Options

1 min read | Author - Backyard Vitality

You’ve heard “eat your fruits and vegetables” your whole life—but what if they’re not as nutritious as they used to be? Turns out, they aren’t. Studies show that key nutrients like protein, calcium, iron, and riboflavin have declined in produce since the 1950s. In fact, one study found a 38% drop in riboflavin alone across 43 different crops.

So, what happened? A big culprit is soil health. Over-farming, synthetic fertilizers, and monocropping have stripped our soil of essential nutrients. And when the soil suffers, so do the plants growing in it. Modern crops are also often bred for speed, yield, and pest resistance—not nutrition. Even how produce is harvested, stored, and transported can degrade sensitive vitamins like C.

But here’s the good news: You don’t have to give up on fruits and veggies. Experts still stress their importance—they remain one of the best sources of vitamins, fiber, and antioxidants. You can boost your intake by choosing heirloom or organic varieties, buying local and seasonal when possible, and mixing up your choices to get a wider range of nutrients.

And here’s a powerful step you can take: grow your own produce—even if it’s just in containers on a balcony or patio.

Growing your own food gives you control over soil quality and harvest time, meaning you get peak nutrients and flavor. Plus, gardening connects you to your food, reduces stress, encourages healthy eating, and even gives you a mini workout. Start small with herbs, cherry tomatoes, lettuce, or peppers—they grow well in pots and thrive in small spaces.

You don’t need a farm to make a difference. A few pots, some sunshine, and a little care can bring big benefits—to your plate, your health, and the planet.

The 3 Most Dangerous Expired Dairy Products Hiding in Your Fridge

1 min read | Author - Backyard Vitality

Dairy plays a starring role in our kitchens—from creamy morning lattes to tangy yogurt parfaits and cheese-laden dishes. But these nutrient-rich staples are also prime real estate for bacteria, especially when they’re stored improperly or kept past their expiration dates. According to Connie Elick, a registered dietician and culinary arts instructor, the safest bet is to toss expired dairy to avoid the risk of foodborne illness.

1. Milk
Even though most milk is pasteurized, it still needs constant refrigeration. If it’s left out for over two hours (less in warm temps!), it can quickly turn into a bacterial breeding ground. Watch for discoloration, chunky or slimy textures, sour smells, or off flavors—clear signs it’s time to toss.

2. Yogurt
Though it’s full of probiotics, expired yogurt isn’t doing your gut any favors. Mold spots, off-color patches, and foul or musty smells are red flags. If there’s thick, slimy liquid on top, don’t risk it.

3. Soft Cheeses
High-moisture cheeses like Brie, ricotta, and cottage cheese spoil faster than harder types. Any signs of fuzz, discoloration, or a rancid smell mean it’s unsafe—even if you scrape off the mold. “Mold may have already spread throughout,” warns Elick.


Can You Eat Expired Dairy?

If it smells fine, can you still eat it? Maybe, but Elick says when in doubt, throw it out—especially for vulnerable groups like children, the elderly, and pregnant individuals.

Dairy Storage Tips:

  • Always buy pasteurized products.
  • Keep your fridge at 39°F.
  • Freeze milk and yogurt to extend their life (though texture may change).
  • Consider powdered milk as a long-lasting alternative.

Stay safe, and keep your fridge in check!

Grow Your Own Hand Rescue Salve

4 min read | Author - Taylor Ramsey

Gardening and health are intrinsically linked. You grow your own fruits and vegetables, so you begin to eat more whole, fresh food. You have to harvest, plant, and tend your garden, so you get more physical activity and daily doses of fresh air and sunshine. However, unless you wear gloves all the time, you probably also experience the dry, cracking hands that come from spending hours digging in the dirt. Thankfully, all the herbs needed to create this soothing hand salve, and make dried out hands a thing of the past, can be grown right in your garden.

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How Soda May Be Rewiring Your Body From the Inside Out

1 min read | Author - Backyard Vitality

Think your daily soda is “just a little sugar”? Think again. A new study out of India has uncovered something far more unsettling than empty calories: sugary drinks may be reprogramming your body at the cellular level—specifically your intestines—to crave and absorb even more sugar.

Researchers at the Tata Institute of Fundamental Research found that regular consumption of sugar-sweetened beverages like soda or sweet tea can trigger lasting physical changes in the gut. These aren’t just minor tweaks. Mice given moderate, soda-level amounts of sugar developed longer intestinal villi (the nutrient-absorbing structures in the gut) and increased numbers of sugar transporters—proteins that actively pull sugar into the bloodstream.

The result? A body that’s biologically trained to favor sugar over other nutrients. And not just the gut—the liver and muscles also showed altered mitochondrial function and disrupted energy processing, suggesting a full-body cascade rooted in the intestines. Scientists are calling it molecular addiction.

Even more troubling: these changes decreased the body’s ability to absorb proteins and fats properly, meaning sugar isn’t just adding calories—it’s crowding out nutrition.

This explains why cutting soda is so hard for many people. If your body’s systems have literally adapted to prioritize sugar, cravings are no longer just willpower battles—they’re part of your biology.

The rapid absorption of liquid sugar (versus sugar in whole foods) appears to be especially harmful, bypassing the natural digestion “speed bumps” like fiber that help slow the body’s response.

So, next time you reach for a soda, know this: you’re not just quenching thirst. You could be reshaping your metabolism. This research adds powerful evidence to the idea that sugar-sweetened drinks deserve stronger health warnings—because their effects go far deeper than a sweet tooth.

Are You Using Too Much Deodorant? And Why Chemical-Free Is The Smarter Choice

1 min read | Author - Backyard Vitality

As spring heats up, so does the sweat—and our instinct is to swipe, spritz, and reapply deodorant constantly. But here’s the thing: more isn’t always better. According to dermatologists, using too much deodorant can actually backfire, leading to skin irritation, clogged pores, and yellow-stained shirts—not to mention potential long-term concerns with some conventional products.

The truth? Most people only need 2 to 3 swipes of a stick, a pea-sized dab of cream, or a couple of spritzes of spray. Applying more won’t make it last longer—it can actually make it less effective and harder on your skin.

And timing matters. Antiperspirants, which block sweat glands using aluminum compounds, work best when applied at night to clean, dry skin. Deodorants, which target odor (not sweat), are best used in the morning before you head out.

Here’s where things get interesting: many conventional deodorants contain ingredients like aluminum, parabens, synthetic fragrances, and triclosan—all of which have raised red flags for health-conscious consumers. Growing research suggests that frequent exposure to endocrine disruptors and synthetic preservatives could pose risks over time.

That’s why more people are turning to chemical-free, natural deodorant alternatives. These options aim to support your body’s natural detox process without clogging sweat glands or introducing potentially harmful compounds. They often use ingredients like baking soda, magnesium, essential oils, and plant-based butters to neutralize odor while letting your body breathe.

Surprising Health Benefits of Dairy Milk – Why It’s More Than Just for Bones

1 min read | Author - Backyard Vitality

Dairy milk is often praised for building strong bones, but its health benefits go far beyond that. Nutrition experts say it plays a powerful role in supporting the body throughout every stage of life.

According to Sarah Heckler, a registered dietitian with the Anne Till Nutrition Group, dairy milk is packed with essential nutrients that support everything from muscle recovery to immune health. Here are four key reasons to consider keeping dairy milk in your diet:

  1. Strengthens Bones
    Calcium, vitamin D, and phosphorus in milk work together to promote bone density and reduce the risk of fractures and osteoporosis. These nutrients are especially crucial during childhood and adolescence, when bones are still developing.
  2. Boosts Muscle Growth and Recovery
    Milk is a complete protein source, containing all nine essential amino acids. That makes it excellent for athletes, growing kids, and older adults looking to preserve muscle mass. Its combo of protein and carbohydrates also makes it a great post-workout recovery drink.
  3. Supports Hydration and Nutrient Absorption
    With nearly 90% water content, dairy milk hydrates while delivering electrolytes like potassium and magnesium, which regulate nerve and muscle function. It also contains B vitamins for energy production and vitamin A for immune and vision health.
  4. Strengthens the Immune System
    The protein and zinc in milk help build immune cells and support proper immune signaling. Regular milk or yogurt intake can enhance your body’s defense mechanisms.

While infants under 12 months shouldn’t consume cow’s milk, children over age of one can benefit greatly. The USDA recommends three cups daily for children ages nine and up. For those who are lactose intolerant, lactose-free versions offer the same nutrition.

Dairy milk remains a smart, nutrient-rich option for many people throughout life—especially in fighting conditions like osteoporosis.

What are Hitchhiker Weeds and How to Control Them

4 min read | Author - Susan Patterson

When new plants are uprooted and introduced to new areas, many of them become invasive, crowding out native species, which in turn affect native insect pollinators and other animal populations dependant on them.

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Skip the Supplements: Drink This Golden Milk to Keep Cancer at Bay

2 min read | Author - Backyard Vitality

Turmeric, the golden spice often found in curry, is far more than a kitchen staple—it’s a powerful cancer-fighting ally. For centuries, turmeric has been central to traditional Chinese, Islamic, and Ayurvedic healing practices. Modern research now supports what ancient wisdom has long known: turmeric, especially its active compound curcumin, offers serious protection against cancer.

Curcumin is a potent antioxidant and anti-inflammatory agent that protects cells from damage and slows the growth of cancer cells. According to a 2024 review in Frontiers in Nutrition, curcumin works by disrupting the pathways cancer cells use to grow uncontrollably, triggering their natural death process and cutting off blood supply to tumors. It also neutralizes free radicals—unstable molecules that damage DNA and can trigger cancerous mutations.

But curcumin isn’t acting alone. Turmeric contains over 200 other compounds, including DMC and BDMC, which may be even more effective at preventing cancer from spreading. Turmeric also boosts the effectiveness of chemotherapy and radiation while helping to reduce side effects like fatigue, pain, and dry mouth. It can even help break down cancer’s resistance to certain drugs.

While turmeric supplements are popular, experts caution against them. High concentrations in pill form can interact with medications like warfarin or reduce the effectiveness of pain relievers. Johns Hopkins Medicine recommends skipping the pills and using fresh turmeric instead.

One of the most delicious and health-boosting ways to enjoy turmeric daily is by drinking golden milk. This warm, soothing drink combines turmeric with black pepper (to enhance absorption), ginger, cinnamon, and your choice of milk. Not only is it comforting and tasty, but it’s a simple, natural way to help your body stay resilient.  When it comes to cancer prevention, golden milk may be the best daily habit you haven’t tried yet.

Golden Milk Recipe (Turmeric Milk)

Ingredients:

  • 1 cup full fat coconut milk
  • 1 teaspoon ground turmeric (or 1-inch piece of fresh turmeric, grated)
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger (or a small slice of fresh ginger)
  • Pinch of black pepper
  • 1 teaspoon honey or maple syrup

Instructions:

  1. In a small saucepan, add all the ingredients.
  2. Whisk together over medium heat until the mixture is hot but not boiling.
  3. Reduce the heat and simmer for 5–10 minutes, stirring occasionally.
  4. Strain (if using fresh turmeric or ginger), pour into a mug, and enjoy warm.

Slash Your Stroke Risk: Start Doing These Things Now

1 min read | Author - Backyard Vitality

Strokes are serious medical events that happen when blood flow to the brain is disrupted, either by a blockage (ischemic stroke) or bleeding (hemorrhagic stroke). They can lead to disability or even death—and they’re increasingly affecting people under 50. 

The good news? Many strokes are preventable through lifestyle changes. Here are seven expert-backed habits to help reduce your risk:

Stay Active: Regular physical activity lowers blood pressure, a major stroke risk factor. Aim for at least 150 minutes of moderate exercise weekly, like brisk walking or biking. Even small steps—taking the stairs or walking daily—can make a difference.

Cut Back on Sodium: Too much sodium raises blood pressure. Limit processed and restaurant foods, and cook more at home using spices, mineral salts, and herbal seasonings.

Don’t Smoke: Smoking damages blood vessels and promotes blockages. Quitting can significantly lower your stroke risk—talk to your doctor for support and resources.

Eat More Fiber: Fiber helps control blood pressure, cholesterol, and blood sugar. Get it from fruits, vegetables, whole grains, beans, and lentils. Fill half your plate with produce for an easy boost.

Eat Fatty Fish Twice a Week: Salmon, sardines, mackerel, and herring are rich in omega-3s, which protect your heart and brain. If you’re not eating fish regularly, ask your doctor about supplements.

Limit Alcohol: Alcohol, especially in excess, raises stroke risk. Stick to one drink per day for women, two for men.

Manage Stress: Chronic stress can raise blood pressure and harm your heart. Practice meditation, exercise, or seek therapy to help manage stress effectively.

These changes will lower your stroke risk and boost your overall health. Start with one habit and build from there.

Why You Should Eat These Fish Whole —Bones and All New Study Says It Could Help You Live Longer

1 min read | Author - Backyard Vitality

Move over, filet—whole fish might be your next superfood.

A recent study from Japan suggests that eating small fish whole—bones, head, and all—may significantly reduce the risk of death from cancer and other causes, particularly for women. Led by Dr. Chinatsu Kasahara of Nagoya University, the study followed over 80,000 people aged 35 to 69 for nine years. Participants were grouped based on how often they ate small fish like whitebait, capelin, smelt, and dried sardines.

The results? Women who ate small fish at least once to three times a month were less likely to die during the study period—especially from cancer—compared to women who rarely ate them.

So what makes these tiny swimmers so powerful? According to the researchers, consuming small fish whole means you’re getting a rich dose of nutrients often lost when fish are filleted. That includes calcium from the bones, omega-3 fatty acids from the organs, and vitamins A and D from the whole body. These nutrients are known to reduce inflammation, support brain and heart health, and even provide anti-cancer benefits.

“Small fish are easy for everyone to eat, and they can be consumed whole,” said Dr. Kasahara. “Their nutrient density makes them a smart, simple addition to your diet.”

While the trend wasn’t statistically significant in men—possibly due to sample size or portion differences—the overall findings still point to big benefits in small fish.

If you’re looking for an easy way to boost your nutrient intake and potentially add years to your life, consider tossing a few whole sardines or smelt into your next meal. Crunchy bones included. 

Meet Susan, your
home gardening guru!

Susan has been nurturing her gardening tips and advice for over 00 years, it’s fair to say she knows her beans. She’ll be sharing her knowledge from tried and tested methods.

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