health tips

The average adult takes over 20,000 breaths a day — all thanks to the hard work that the lungs and the rest of the respiratory system do. The lungs are protected deep inside the rib cage and are essential to the body's ability to breathe. They keep the body's cells supplied with nutrient-rich oxygen and get rid of carbon-dioxide waste. But this can only happen when they're in good shape.

Ready to breathe a little easier? Learn how to protect your lungs today.

If you've got detoxification on your brain, it's time to give a little more love to the kidneys. You probably already know that you have two of these vital organs, but do you know why they are essential to your health?

Think of your kidney as a filter. It helps eliminate waste and toxins from blood that our bodies can't process otherwise; it's the removal of this waste that produces urine. But there are lots of other ways the kidneys keep the body in check. They regulate blood pressure, create red blood cells (crucial for delivering oxygen to the body), and assist in keeping bones strong and healthy. Your kidneys do tons of work for you — filtering 200 quarts of blood every day! — so it's only fair for you to do a little work to keep them healthy and strong.

Keep reading for three drinks that keep your kidneys healthy.

When Friday rolls around, my weekend begins. I often celebrate by having friends come over for dinner or meeting them for a bite to eat. It's a great way to unwind from the busy week, but constantly letting loose on the weekends also means you might need to buy looser pants! Here are some tips for enjoying the weekend without derailing your diet.

• Weigh yourself twice a week — either Friday and Monday a.m. or Thursday and Monday a.m. There's nothing better to keep you on track than knowing that you have to face the scale come Monday morning.
• Eat healthy throughout the day if you know you'll be splurging at night. Focus on eating meals that are packed with fruits, veggies, whole grains, and lean proteins. Then you can feel good about going overboard for dinner.
• Don't starve yourself to save calories for later. It'll not only mess up your metabolism, but by dinner time, that famished feeling will likely cause you to eat more than you would if you weren't starving.
• Have a healthy snack before heading to a big brunch or dinner. It'll take the edge off your hunger.
• Know what you're going to order before you go out to eat. That way you're less tempted by the plethora of choices.
• Limit the martinis and cosmos. Alcohol is a diet double-whammy; it’s not only rich in calories itself, but it also reduces inhibitions and increases appetite. So stick to the one-drink-a-day rule.

Keep reading for more ways to avoid weekend weight gain.

You worked hard all week long, and all you want to do on Saturday is chill and do nothing. But if you lace up your sneakers and burn some calories, you know you'll probably feel good. If you have a tough time exercising on the weekend, here are some ways to get psyched about it, and do all the prep work the night before.

• Choose your gear: The night before, choose your outfit and lay it right next to your bed, including any gear you need (charged iPods included). Seeing it first thing in the morning will inspire you to slip it on — getting dressed is half the battle.
• Cue up that DVD: Before you go to bed, leave dumbbells, an unrolled yoga mat, or an exercise ball out. Or, pop in your favorite fitness DVD so it's all set to go. It'll be hard to walk out the next day with all those visual reminders.
• Let music inspire you: Hop on iTunes and make a new cardio playlist that you can use during the weekend. When you get out of bed, you'll be so psyched to listen to it, you'll rush to get your sports bra on.
• Make a date: Earlier in the week, call up a friend and make plans to hike, meet at the gym, or take a long bike ride together. When you make an agreement to meet at a specific time and place, it's tough to bail.
• Pick a fun fitness class: Check out the class schedule at your gym or nearby studio and find a class to take. This way you can mark your weekend schedule before errands or social events prevent it from happening.

If a busy schedule makes it hard for you to make healthy homemade meals and refuel yourself after a hard workout, here are 10 shopping tips to keep in mind when combing through the supermarket aisles. These shopping habits will make it easier for you to eat healthier and prepare home-cooked meals that will fit into your busy schedule.

1. Keep canned tuna and/or beans in your pantry at all times to quickly throw protein onto a salad or in pasta.
2. Have whole-grain crackers, and have at least one of these proteins ready in the fridge: nut butters, cheese, or sliced turkey.
3. Eggs, ground beef, or veggie sausages can be quickly sauteéd for a fast dinner protein.
4. If you're constantly throwing out stale snacks, opt for these foods that have a longer shelf life: dried fruit, corn kernels (for homemade popcorn), and nori seaweed.
5. Choose fruits and veggies that require little preparation. You can quickly steam green beans and kale. Berries like raspberries, blueberries, and blackberries can be thrown on top of Greek yogurt, in a smoothie, or on top of salads.

Click here for more healthy cooking tips.

Colder Winter months can sometimes make you neglect your daily water intake. You might assume you need less water than you do during Summer because you don't feel parched and aren't sweating like you do in warmer weather. Not true! Here are three reasons to keep your water cup filled during Winter.

Hydrate Despite the Chill
You need to drink the same amount of water year round — and maybe even more in the Winter. Even though it feels like you aren't sweating as much as you do during the Summer, your body still loses a lot of water during the Winter from day-to-day activities like breathing, staying warm, and urinating. Read more on calculating your recommended daily water intake here.

Winter activities like skiing, sledding, and even snowball fights can also lead to dehydration. Know the signs of dehydration so you can respond accordingly. If you are experiencing dizziness, headaches, constipation, or dark eye circles, quickly guzzle up some water.

H20 Beauty
Dry, nippy weather can leave skin cracked and flaky, but water does promote skin circulation and can help plump up your skin. While applying a hydrating moisturizer can help make skin smooth and supple, adequate water consumption is key for flake-free skin.

Keep reading for the health reasons to keep water handy in Winter.

I love the crisp, colder weather of Autumn, but I hate that it also signals the start of cold and flu season. There are plenty of things you can do throughout your day to prevent catching a cold, but here are five things you should keep in mind specifically on weekends.

Don't Overdo It on the Booze
I don't blame you for wanting to de-stress from your crazy work week by letting loose with a drink but be mindful of how much you're kicking back. Heavy alcohol consumption doesn't do your immune system any good, and also dehydrates you body. It's OK to relax with a glass of wine or a cocktail, but one should be your limit. Sip water with your alcoholic bevvy to stay hydrated (since that also prevents colds), and don't let alcohol tempt you to smoke socially (smokers are more prone to getting sick).

Take Time to Chill
Weekends tend to be for catching up on errands you didn't get to all week, but all that running around is sure to run down your immune system. Take time each day to relax whether it's by sleeping in, getting to bed a little early, lounging on the couch with a good book, or taking a stroll with a friend.

Keep reading for three more ways to prevent catching a cold on the weekend.

In an effort to keep my carbon footprint in check, I keep reusable bottles and fill 'em up with tap water. Since tap water is more regulated than bottled water, I tend to not worry about contaminants. Although lately, my tap water has tasted and smelled a bit off, making me wonder: should I start using my Brita again, or is it time to invest in a more sophisticated filter? I am a fan of easy hydration, so I decided it was time to learn a bit more about the water coming out of my kitchen faucet.

Here's how to know if it's time to start filtering your tap water.

While it's hard to find time to exercise when your schedule is chock-full — read our tips on fitting in exercise when you're busy — it can also be hard to stay healthy on lazy days when life isn't planned down to every minute. If you're not careful, a whole day goes by before you realize that you haven't moved as much as you should or that you have no veggies left in the fridge. If you find yourself less healthy on lazier days, read on for ways to stay on track.

Make drinking water a habit: Many of us need to be reminded to drink more water, and that can be doubly true when not following a normal routine. Before you get too dehydrated and start to feel crabby and tired, start training yourself to make drinking water a priority no matter where you are. Get into the habit of having a water bottle close by whether you are running errands or relaxing on the couch.

Read on for more tips for staying healthy during your low-key days