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Saunas Won’t Melt Fat—But Here’s What They Can Do for Your Health

1 min read | Author - Backyard Vitality

If you’ve ever hoped a sauna session could replace your workout, we’ve got some news: while sitting in a hot box may make you sweat buckets, it won’t help you burn fat in any meaningful way. That temporary drop in weight? It’s mostly water loss—and it comes right back once you rehydrate.

But don’t dismiss the sauna just yet. While it may not be a magic fat burner, science is clear: saunas offer real health perks worth sweating for.

A Swedish study published in the International Journal of Circumpolar Health found that regular sauna users reported lower blood pressure, reduced pain, better sleep, improved mood, and more energy compared to non-users. Even using a sauna just a few times a month can provide benefits—daily use isn’t necessary to see a difference.

According to Dr. Cynthia Chen-Joea of the American Academy of Family Physicians, saunas are powerful tools for relaxation, recovery, and overall wellness—especially when used mindfully. Newbies should start slow (5–10 minutes) and listen to their body, gradually working up to 15–20 minutes.

As for calorie burn? One study found sauna users burned about 73 calories during a 10-minute session—barely enough to register on the scale. So no, it’s not a weight-loss hack. But it is a smart way to reduce stress, soothe sore muscles, and support heart health.

While saunas won’t help you slim down, they can help you feel better, sleep deeper, and manage stress—benefits that support a healthy lifestyle. Just pair them with real movement, whole foods, hydration, and sleep, and you’ll be on the right track.

Listeria Alert: Over 1,500 Celery Packs Sold at Walmart May Be Contaminated

1 min read | Author - Backyard Vitality

A nationwide health warning has been issued after over 1,500 cases of Marketside Celery Sticks—sold at Walmart—were flagged for potential Listeria monocytogenes contamination. The pre-packaged veggie sticks, distributed by Duda Farm Fresh Foods, Inc., were sold in 29 states and Washington, D.C., and may pose a serious health risk.

The FDA confirmed that a routine test revealed Listeria in one four-pack of celery sticks purchased in Georgia. In response, the company has voluntarily issued an advisory, urging consumers to check their fridges and freezers. While the affected celery packs are no longer available on store shelves and are past their “best by” date of March 23, 2025, there’s concern that some may still be stored for future use.

The impacted product is the Marketside 4-in/1.6 oz Celery Sticks, UPC code 6 81131 16151 0, Lot Code P047650.

Listeria is not to be taken lightly. The bacteria can cause life-threatening infections, especially in young children, the elderly, and people with weakened immune systems. Even healthy individuals may experience severe flu-like symptoms. Pregnant women face even greater risk, as listeria can lead to miscarriage or stillbirth.

No illnesses have been reported as of now—but don’t take chances. If you have this celery in your home, do not eat it. Toss it immediately.

Only this specific lot is affected. No other Duda or Marketside products are included in the warning.Stay alert, check your produce, and spread the word. Listeria is a silent threat—but vigilance can stop it in its tracks.

Why You Should Hang Eucalyptus in Your Shower

1 min read | Author - Backyard Vitality

If you’re looking to elevate your shower routine with something simple, natural, and spa-worthy, fresh eucalyptus might be just the upgrade you need. While it’s a beautiful, aromatic addition to your space, eucalyptus offers more than just visual appeal—its natural compounds can soothe your body and mind. Here’s why aromatherapists recommend hanging it in your shower.

1. It Eases Stress and Promotes Relaxation
 Eucalyptus is well-known in aromatherapy for its sharp, minty scent that promotes a sense of calm. When exposed to steam, the essential oils in eucalyptus leaves are released into the air. This creates a refreshing atmosphere that may help reduce feelings of anxiety and encourage mental clarity. Experts suggest that the compound eucalyptol plays a role in calming the nervous system, making it an excellent addition to your self-care routine.

2. It Can Help With Congestion and Allergies
 Breathing in eucalyptus-scented steam may help open your sinuses and ease congestion caused by colds or allergies. Holistic practitioners often use eucalyptus for its natural decongestant properties. The aromatic vapors can soothe nasal passages and quiet a mild cough, providing natural respiratory relief during your shower.

3. It Has Natural Anti-Inflammatory Benefits
 The compounds 1,8-cineole and alpha-pinene found in eucalyptus have been studied for their anti-inflammatory effects. For those dealing with sore muscles or stiffness, the scent may help support the relaxation of tension and provide gentle comfort after a long day or intense workout.

How to Use It:
 To activate the aroma, gently roll the eucalyptus leaves with a rolling pin before hanging. Tie the bundle with twine and hang it over your shower head. It will stay fresh for 2–3 weeks—just replace it once it starts to brown or lose its scent.

This Often Overlooked Issue May Be Why Your Blood Pressure Is Skyrocketing 

3 min read | Author - Backyard Vitality

If you’ve been struggling with high blood pressure and can’t figure out why, you may be overlooking a simple yet powerful factor – hydration. While diet, stress, and lack of exercise often get the blame, not drinking enough water could be the hidden culprit behind your skyrocketing blood pressure.

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Why You Should Stand on One Leg While Brushing Your Teeth

1 min read | Author - Backyard Vitality

Brushing your teeth is a daily routine that takes about two minutes—usually done on autopilot. But what if you could use that time to improve your balance, strengthen your body, and even boost your brain health? The simple habit of standing on one leg while brushing your teeth can do all three.

1. Improves Balance and Stability
 Balance tends to decline with age, but you don’t have to wait until it becomes a problem to train it. Standing on one leg activates stabilizing muscles in your feet, ankles, hips, and core. Over time, this helps improve your coordination and posture, reducing your risk of falls and injuries.

2. A Mini Workout Without Extra Time
 If you struggle to fit movement into your day, this is a perfect hack. Standing on one leg turns a mundane task into a low-effort, strength-building exercise. Your glutes, thighs, and calves get a light but effective workout. Try alternating legs halfway through or raising your knee slightly to increase the challenge.

3. Boosts Brain Function
 Balancing isn’t just physical—it also requires mental focus and proprioception (your brain’s awareness of body position). This small challenge engages neural pathways in the brain, which may help with cognitive health over time. It’s like sneaking in a brain teaser while you clean your teeth.

Want to step it up? Try closing your eyes or brushing with your non-dominant hand while balancing. Just be sure you’re in a safe space in case you wobble.

The next time you reach for your toothbrush, try standing on one leg. It’s a tiny habit with big benefits—and you’ve already got the time set aside.

Toxic Glow: How Your Favorite Candle Could Be Polluting Your Home

1 min read | Author - Backyard Vitality

Most people light candles to create a relaxing atmosphere, but what if that cozy glow is polluting the very air you’re breathing? Many candles—especially the cheap, scented ones—can release toxins that build up in your home over time, turning your peaceful ritual into a hidden health hazard.

The biggest culprit is paraffin wax, a petroleum byproduct commonly used in mass-market candles. When burned, paraffin can emit harmful chemicals like toluene and benzene—both known carcinogens. If you’re lighting candles daily or in poorly ventilated spaces, these emissions can contribute to respiratory issues, headaches, or worsen conditions like asthma.

But it doesn’t stop there. Artificial fragrances and dyes in scented candles often contain phthalates, which are linked to hormone disruption. When heated, these compounds can break down and release into the air, where they’re inhaled or absorbed through the skin. Some wicks also contain trace amounts of heavy metals like lead (less common today, but still found in some imported products), which can add another layer of toxicity to the mix.

Even the soot from a burning candle can be problematic. It might look harmless, but that black residue can settle on walls, furniture, and lungs. Over time, this indoor air pollution can accumulate—especially in homes with limited airflow or frequent candle use.

If you love candlelight, there are safer alternatives. Look for candles made with beeswax, soy, or coconut wax, using 100% cotton or wooden wicks, and scented with essential oils. Or try LED flameless candles for ambiance without the air quality risk.

Not all candles are created equal. If you wouldn’t knowingly breathe in car exhaust or spray chemicals in your living room, it might be time to rethink the candles you burn. Your lungs will thank you.

The Power of Being Intentional: Why It Matters and How to Start

1 min read | Author - Backyard Vitality

In today’s fast-paced world, it’s easy to go through the motions—checking boxes, scrolling aimlessly, or reacting to whatever’s next. But living with intention is one of the simplest, most powerful ways to improve your mental clarity, emotional resilience, and overall sense of fulfillment.

Being intentional means making conscious choices about how you spend your time, energy, and attention. Instead of running on autopilot, you’re pausing to ask: Does this align with what I care about? Over time, that shift can reduce stress, boost productivity, and help you feel more grounded and in control.

Studies have shown that intentional living can improve focus, reduce anxiety, and enhance overall well-being. Intention helps you align your actions with your values, which creates a stronger sense of purpose—something we all crave, whether we realize it or not.

How to Start Living More Intentionally

1. Start with clarity. Take a few quiet minutes to reflect on what really matters to you. Is it health? Creativity? Relationships? Identify your top 2–3 values to help guide your decisions.

2. Set small, daily intentions. In the morning, ask yourself: What kind of person do I want to be today? or What do I want to focus on? Writing it down helps.

3. Eliminate noise. Say no to distractions and habits that don’t serve your purpose—whether that’s mindless social media, clutter, or toxic conversations.

4. Check in often. Before saying yes to a commitment or task, pause and ask, Does this move me closer to who I want to be?

Intentional living doesn’t require a massive lifestyle overhaul. It starts with a pause, a question, and a decision—made on purpose.

Choline and Anxiety: The Brain-Boosting Nutrient You Might Be Missing

1 min read | Author - Backyard Vitality

Choline is an essential nutrient that plays a powerful role in brain health, and emerging research suggests it may help support a calmer, more resilient mind. While not as well-known as magnesium or vitamin D, choline is a key player in regulating mood and stress—and many people aren’t getting enough of it.

One of choline’s most important functions is its role in producing acetylcholine, a neurotransmitter involved in memory, learning, and emotional regulation. Low acetylcholine levels have been linked to mood disorders and heightened anxiety, making choline an important nutrient to watch if you’re feeling on edge.

Choline also supports healthy methylation, a process your body uses to regulate genes tied to stress response, mood, and inflammation. Inadequate choline can disrupt this process, potentially leading to increased anxiety or difficulty managing stress.

So how can you get more choline? The best food sources are:

  • Eggs (especially the yolk) – One large egg provides about 147 mg
  • Beef liver – One of the richest sources available
  • Salmon and cod – High-quality protein with brain-boosting choline
  • Chicken and turkey
  • Broccoli, cauliflower, and Brussels sprouts – Good plant-based options

The recommended intake is around 425 mg/day for women and 550 mg/day for men, but many fall short, especially if they avoid animal products.

Choline is also available in supplement form, often as alpha-GPC or CDP-choline. Both are well-absorbed and commonly used for cognitive and mood support.

If you struggle with anxiety, focusing on nutrient-rich foods—including choline sources—could be a small but meaningful step toward better mental balance. As always, talk to a healthcare provider before starting any new supplement regimen.

Beat the Crash: Natural Ways to Stabilize Blood Sugar All Day Long

5 min read | Author - Backyard Vitality

Blood sugar, also known as blood glucose, refers to the amount of glucose (a type of sugar) present in the bloodstream. It is the body’s primary source of energy, fueling the brain, muscles, and organs.

When we eat simple or refined carbohydrates (like bread, pasta, fruits, and sweets), the body breaks them down into glucose. This glucose enters the bloodstream and is transported to cells for energy. The pancreas releases insulin, a hormone that helps glucose move from the blood into the cells.

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Why Your Gut Wants You to Eat 30 Plants a Week—And How to Make It Easy

1 min read | Author - Backyard Vitality

Nutrition experts are increasingly recommending that people eat at least 30 different plant-based foods each week—and for good reason. This variety isn’t just about checking off a list; it’s about feeding your gut microbiome, the vast community of trillions of microbes living in your digestive tract. A more diverse gut microbiome is linked to better digestion, stronger immunity, reduced inflammation, and improved mental health.

This idea was backed by the British and American Gut Project, which found that people who ate 30 or more plant types weekly had more varied and resilient gut bacteria than those who consumed fewer than 10. That’s because different plants offer different types of fiber and polyphenols, which act as fuel for different strains of beneficial microbes.

Dietitian Dr. Megan Rossi explains that every unique plant counts—fruits, vegetables, grains, legumes, nuts, seeds, herbs, and even spices. The goal is to create a broad menu of “microbe food” to help good bacteria thrive.

Reaching the 30-plant goal may sound daunting, but small changes make a big difference. Add a handful of mixed seeds to your oatmeal, toss several vegetables into a stir-fry, or keep a variety of frozen produce on hand. Herbs like basil, parsley, or mint can also count toward your total.

In addition to gut health, a more plant-diverse diet can support your immune system and reduce the risk of chronic diseases. It also tends to be more flavorful, colorful, and satisfying.

The bottom line? The more plant variety you include in your meals, the better your gut—and overall health—will be. It’s not about perfection but about giving your microbiome a rich, diverse buffet to work with each week.

The #1 Reason You Need to Toss That Old Baking Pan

1 min read | Author - Backyard Vitality

The most important reason to get rid of your old baking pan is if its nonstick coating is scratched or flaking. Most nonstick bakeware is coated with PTFE (polytetrafluoroethylene), commonly known by its brand name, Teflon. While safe when intact and used at low to moderate heat, a damaged surface is a whole different story.

Recent studies show that even a single crack in a Teflon-coated pan can release over 9,000 microplastic particles into your food during cooking. Heavily scratched pans may release up to 2.3 million particles. Not only are you unknowingly eating bits of plastic, but those particles can potentially build up in the body over time.

Worse yet, heating damaged nonstick pans to high temperatures (above 500°F) can release toxic fumes. These fumes have been linked to a temporary condition called “Teflon Flu”—also known as polymer fume fever—which causes flu-like symptoms such as headaches, chills, fever, and chest tightness. While temporary, it’s a strong signal that something isn’t right in the kitchen air.

Healthier alternatives?
Go for uncoated stainless steel, ceramic-coated bakeware, or even seasoned cast iron. These options are durable, high-heat safe, and free from toxic chemicals.

What about recycling?
Many local recycling centers accept metal bakeware—just remove any plastic or silicone handles. Some scrap yards may even offer a small payout.

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