Ever wonder why food needs to be stored off the floor?

I always did. For the longest time, I thought it was just one of those arbitrary rules that chefs and restaurant managers made up to torture their employees.

But it turns out there’s actual science behind it.

So the question is: how high should food be stored off the floor? And more importantly, why?

Let’s dive into the world of food storage heights – with a healthy dose of my opinion sprinkled on top.

Why You Should Store Food At Least 6 Inches Off The Floor

Skip ahead:

• The 6-inch rule explained
• Benefits of proper food storage
• Storage solutions for home and restaurants
• Other storage best practices
• Takeaways

The 6-inch rule explained

The gold standard in food storage is keeping everything at least 6 inches (15 centimeters) off the floor.

This isn’t just some random number. It’s become the widely accepted best practice in commercial kitchens, restaurants, and even grocery stores.

Interestingly, the FDA Food Code doesn’t explicitly mandate this specific height. Instead, it more generally states that food should be stored in a “clean, dry location protected from contamination.”

But in practice, health inspectors and food safety auditors typically default to the 6-inch rule.

Some places take it even further. For example, Massachusetts health regulations specifically require all food to be stored at least 6 inches above the floor.

Benefits of proper food storage

So why bother with this 6-inch rule? There are actually several important reasons:

1. Prevents contamination

The floor is basically a highway for dirt, dust, and all kinds of nasty stuff. When you mop, splash water, or use cleaning chemicals, having food elevated prevents these contaminants from reaching your food.

Think about it: even in the cleanest kitchen, the floor is still the dirtiest surface. Everything from outside shoes to spilled food to cleaning products makes contact with it.

2. Reduces pest access

Rodents and insects love an easy meal. When food is stored directly on the floor, you’re essentially setting up an all-you-can-eat buffet for them.

Elevating food makes it harder for these unwanted dinner guests to access your ingredients. Mice can jump, but making them work harder decreases the likelihood they’ll target your food storage.

According to pest control experts, proper food elevation is one of the simplest yet most effective pest prevention strategies.

3. Makes cleaning easier

Have you ever tried to clean under something heavy sitting directly on the floor? It’s a pain.

When food is elevated, you can easily clean underneath storage areas without having to move everything. This not only makes cleaning more efficient but also more thorough, reducing the risk of bacterial growth and pest infestations.

Storage solutions for home and restaurants

So how do you actually implement this 6-inch rule? Here are some practical solutions:

For commercial kitchens:

• Metal wire shelving – The gold standard in commercial kitchens. They’re durable, adjustable, and allow for air circulation.
• Plastic dunnage racks – These low-profile platforms are perfect for heavy items and are easy to clean.
• Mobile dollies – Great for items that need to be moved around frequently.

For home kitchens:

• Pantry shelving – Most standard pantry shelves already meet the height requirement.
• Under-sink organizers – These can keep cleaning supplies off the floor.
• Plastic storage bins with legs – Perfect for root vegetables or bulk items in basements.

I personally use adjustable wire shelving in my pantry. It’s not the cheapest option, but it’s lasted me years and keeps everything nicely organized and properly elevated.

Other storage best practices

The 6-inch floor clearance is just the beginning. Here are some other important food storage guidelines:

Distance from walls and ceilings

• Keep food at least 6 inches from walls to improve air circulation and prevent pest pathways.
• Maintain at least 18 inches from ceilings, especially near sprinklers in commercial settings.

Temperature control

Different foods need different storage temperatures. According to the USDA Food Safety guidelines:

• Refrigerated food should be kept at 40°F (4°C) or below
• Frozen food should remain at 0°F (-18°C) or below
• Dry goods should be stored in cool, dry places away from direct sunlight

Separation is key

• Never store food near chemicals or cleaning supplies
• Keep raw and cooked foods separated to prevent cross-contamination
• Store ready-to-eat foods above raw ingredients (especially meat) to prevent drips and contamination

Takeaways

Is properly storing food 6 inches off the floor going to solve all your kitchen problems? Of course not.

But it’s one of those simple best practices that can prevent a lot of headaches (and stomachaches) down the road.

The food storage hierarchy is pretty clear:

1. Keep it off the floor (6+ inches)
2. Keep it properly contained (sealed containers, covered)
3. Keep it at the right temperature (refrigerated, frozen, or dry as appropriate)
4. Keep it separated (away from chemicals and cross-contamination risks)

In my kitchen, I’ve made these practices second nature. It takes minimal effort but provides significant protection against contamination, pests, and food waste.

So next time you’re organizing your pantry or unloading groceries, remember the 6-inch rule. Your food (and your stomach) will thank you for it.

And if you really want to take your food game to the next level, consider tracking what you eat using a system that lets you text your meals and automatically calculates calories and macros.

According to nutrition research, people who track their food intake are more likely to maintain healthy eating habits long-term.

Ever tried playing “guess the expiration date” with leftovers in your fridge?

Let me tell you, it’s way less fun than it sounds.

Date marking your ready-to-eat foods isn’t just some rule food inspectors made up to torture restaurant owners. It’s actually one of the simplest ways to prevent food poisoning and keep your customers coming back instead of rushing to the hospital.

What the Heck is Date Marking and Why Should You Care?

So what exactly are we talking about here? Any ready-to-eat TCS food (Time/Temperature Control for Safety) that’s going to hang out in your refrigerator for more than 24 hours needs a clear “use by” date.

Why? Because bacteria like Listeria monocytogenes doesn’t care about your profit margins – it just wants to multiply in your food and make people sick.

What Counts as Ready-to-Eat TCS Food?

These are foods that:

1. Won’t get cooked again before someone eats them
2. Could grow dangerous bacteria if not handled correctly

Some examples include:

• That chicken salad you made yesterday
• Sliced deli meats (yes, even the fancy prosciutto)
• Soft cheeses like brie (sorry, cheese lovers)
• Cooked rice and pasta
• Cut melons and tomatoes

Basically, if it’s perishable, prepared, and ready to eat without further cooking, it probably needs a date label.

Why This Matters More Than You Think

Listen, I’m not trying to scare you, but date marking is literally a matter of life and death.

Each year, foodborne illnesses affect about 48 million Americans, with 128,000 hospitalizations and 3,000 deaths. Many of these could be prevented with basic food safety practices like proper date marking.

But besides keeping people alive (which, you know, is pretty important), date marking also:

• Keeps health inspectors happy and off your back
• Reduces food waste by improving inventory rotation
• Saves you money (throwing away expired food = throwing away profits)
• Builds customer trust (people like not getting sick from your food)

How to Date Mark Like a Pro

The rules are pretty simple:

1. Label all qualifying foods that will be stored for more than 24 hours
2. Include preparation date AND discard date (not just one or the other)
3. Set the discard date at maximum 7 days from when you prepared or opened the food
4. Count Day 1 as the day the food was prepared or opened
5. Keep food at 41°F or below the entire time

The 7-day maximum isn’t random – it’s based on scientific research about how long it takes harmful bacteria to grow to dangerous levels at refrigeration temperatures.

Date Marking Examples That Actually Make Sense

Here’s how I’d label some common foods:

Food Item	Prepared On	Throw Away After
Tuna Salad	Monday 4/5	Sunday 4/11
Sliced Turkey	Wednesday 4/7	Tuesday 4/13
Cooked Pasta	Friday 4/9	Thursday 4/15

Pro tip: Use a consistent format for all your labels. If your staff has to decode different dating styles, you’re asking for trouble.

Making Date Marking Actually Work in Real Life

Let’s be real – knowing the rules and actually following them are two different things. Here’s how to make date marking stick in your operation:

1. Use waterproof labels that won’t smudge or fall off (cheap labels = cheap safety)
2. Train EVERYONE on proper date marking (even that part-time dishwasher)
3. Check labels daily as part of your opening procedures
4. Use color-coding for different days of the week to make expired items jump out visually
5. Follow FIFO (First In, First Out) religiously – use older products first

Research from the Journal of Food Protection shows that restaurants with good date marking practices have significantly fewer food safety violations overall. It’s a simple habit that pays off big time.

What Foods Get a Pass on Date Marking?

Not everything needs a date. Some foods are naturally resistant to bacterial growth or have their own preservation methods:

• Hard cheeses like parmesan
• Live cultured foods like yogurt
• Commercially prepared dressings (until opened)
• Shelf-stable, dry fermented sausages

But when in doubt, date mark anyway. Better safe than sorry (and shut down by the health department).

Tech to the Rescue: Digital Date Marking

If you’re still using masking tape and Sharpies for date marking, you’re living in the past (though it still works!).

Digital food safety systems like FoodDocs can automate your date marking with:

• Printed labels that look professional
• Alerts for soon-to-expire items
• Digital records for health inspections
• Integration with inventory management

These systems aren’t just fancy toys – they can reduce food waste by up to 25% while improving compliance.

The Bottom Line

Date marking is like flossing – not the most exciting thing in the world, but skip it and you’ll regret it later.

It takes minimal effort, costs almost nothing, and could literally save lives (and your business). And unlike complicated HACCP plans or allergen management, it’s something any food operation can implement tomorrow.

So grab your labels, set a standard system, and start marking those dates. Your customers’ stomachs (and your health inspector) will thank you.

Remember: When in doubt, throw it out! A few dollars of wasted food is NOTHING compared to the cost of making someone sick.

Ever wondered what’s the deal with 90/10 ground beef?

Is it the perfect balance of flavor and health? Or just another overhyped grocery store option?

Let’s break down exactly what you’re getting when you buy this popular meat blend – from the protein punch to the fat content – and figure out if it deserves a spot in your shopping cart.

90/10 Ground Beef: The Middle Child of the Meat Department

When you’re standing in front of the meat counter trying to decide between all those ground beef options, 90/10 is sitting there like the Goldilocks choice – not too fatty, not too lean, just right.

But what exactly does that 90/10 ratio mean?

It’s pretty simple – 90% lean meat, 10% fat. This blend hits that sweet spot between the leaner 93/7 or 96/4 options (which can get dry and flavorless) and the juicier but fattier 80/20 or 75/25 options.

Nutrition Breakdown: What’s Actually In That Burger?

Let’s get into the numbers for a typical 4-ounce (112-gram) serving of 90/10 ground beef:

• Calories: 200
• Total Fat: 11 grams (17% Daily Value)
• Saturated Fat: 4.5 grams (23% DV)
• Cholesterol: 65-75 mg (22-24% DV)
• Sodium: 70-75 mg (3% DV)
• Protein: 22-23 grams
• Carbohydrates: 0 grams (yep, ZERO!)
• Iron: About 10-15% DV

The big win here? Serious protein with moderate fat content. That 22-23 grams of protein per serving is no joke – it’s about the same as a protein shake, but comes with a bunch of other nutrients too.

And if you’re doing low-carb or keto? The zero carbs makes this a perfect fit.

The Micronutrient Magic of Beef

Ground beef isn’t just about protein and fat. It’s packed with micronutrients that your body actually needs:

• Iron: Essential for oxygen transport in your blood and preventing that exhausted, can’t-get-off-the-couch feeling
• Zinc: Supports your immune system (about 1.3 mg per ounce)
• Vitamin B12: Critical for nerve function and energy production (roughly 0.6 mcg per ounce)
• Phosphorus, Potassium, Magnesium: Supporting bone health and muscle function

These nutrients are particularly important for athletes and active people who need to support muscle recovery and overall health.

Not All Ground Beef is Created Equal

There are basically two main categories of 90/10 ground beef you’ll find:

• Conventional Ground Beef: Your standard supermarket option. Usually from grain-fed cattle, might contain antibiotics or hormones depending on the source.

• Organic and Grass-Fed Varieties: These premium options (like Dakota Organic and Simple Truth) come from cattle raised without added hormones or antibiotics. They typically have a cleaner ingredient list and non-GMO status.

The grass-fed options often have a better fatty acid profile with more omega-3s and CLA (conjugated linoleic acid) – basically, healthier fats.

What Can You Make With 90/10?

This blend is incredibly versatile because it has enough fat to stay juicy but not so much that you’re dealing with a greasy mess. Perfect for:

• Burgers (holds together well)
• Tacos (not too greasy)
• Chili (adds flavor without excessive fat)
• Meat sauce for pasta
• Casseroles

The 10% fat helps keep things moist during cooking, but it can still dry out if you overcook it. So keep an eye on that cooking time or consider adding moisture through ingredients like onions or tomatoes.

Health Context: How Does It Fit in Your Diet?

Compared to the fattier ground beef options, 90/10 offers a much better protein-to-fat ratio. This makes it a solid choice if you’re:

• Tracking macros
• Trying to lose weight
• Building muscle
• Just wanting to eat a bit healthier without giving up beef

The protein content (22-23g per 4 oz) helps with muscle repair and keeps you feeling full longer.

But what about the saturated fat and cholesterol? While the science on dietary cholesterol has evolved in recent years, it’s still smart to monitor your intake, especially if you have heart health concerns.

How I Track 90/10 Ground Beef in My Diet

If you’re trying to dial in your nutrition, tracking what you eat is key. And ground beef is one of those foods where the different fat percentages can really impact your macros.

When I’m logging my meals, I make sure to specify exactly which type of ground beef I’m using. The difference between 80/20 and 90/10 can be significant over time!

Apps like MyFitnessPal and Cronometer have extensive databases with verified nutrition info. Cronometer stands out for tracking micronutrients like the iron and B vitamins in beef.

Summary: Is 90/10 Ground Beef Worth Buying?

Here’s my take: 90/10 ground beef is the sweet spot for most people

It provides:

• Excellent protein content
• Moderate fat levels
• Zero carbs
• Important micronutrients
• Enough fat for flavor
• Versatility for most recipes

The only people who might want to go leaner (93/7 or 96/4) are those on very strict low-fat diets or with specific medical needs. And if you’re making super juicy burgers for a cookout, you might want the fattier 80/20 blend.

For everyday cooking though? 90/10 hits that perfect balance between nutrition and taste.

So next time you’re at the meat counter debating between all those ground beef options, remember that the humble 90/10 blend gives you the best of both worlds – enough flavor to enjoy your meal and a solid nutritional profile to support your health goals.

You might be surprised at what your food stamps can actually buy!

Most people think SNAP benefits (that’s the fancy government name for food stamps) only cover basic groceries, but they actually stretch way further than most people realize.

I’ve done a deep dive into what you can and can’t buy with your EBT card, and trust me, there are some genuinely surprising options that might make your life easier and your meals more interesting.

Let’s break down some eye-opening facts about what those SNAP benefits can really do for you.

Surprising Things You Can Buy With Food Stamps

Ever find yourself at the checkout wondering “Can I buy this with my EBT card?” You’re not alone. The rules can be confusing, and most people don’t realize just how flexible SNAP benefits actually are.

1. Convenience Foods You Didn’t Know Were Covered

Thought you had to cook everything from scratch? Think again!

Your food stamps can absolutely buy take-and-bake pizzas from places like Papa Murphy’s. Yep, that’s right – you can walk into Papa Murphy’s, order a pizza, and pay with your EBT card.

Other surprising convenience items include:

• Frozen pizzas and meals
• Pre-made sandwiches (as long as they’re cold)
• Ready-to-bake cookie dough
• Frozen ethnic dishes

This is perfect for those nights when you’re too exhausted to cook but still want to feed your family something decent without spending extra cash.

According to a comprehensive USDA guide on SNAP eligible foods, these convenience foods are 100% allowed because they’re meant to be prepared at home.

2. Snacks, Treats, and Even Energy Drinks

Your SNAP benefits aren’t just for boring “healthy” stuff (though that’s important too!).

You can absolutely use your EBT card for:

• Chips and popcorn
• Candy and chocolate
• Ice cream
• Energy drinks (as long as they have a Nutrition Facts label)
• Soft drinks and juices

The key thing to remember is that if it has a Nutrition Facts label (not a Supplement Facts label), it’s usually eligible. So that Monster Energy you need to get through your workday? Totally covered by SNAP benefits in most cases.

3. Seeds and Plants to Grow Your Own Food

This is probably the most underutilized SNAP benefit out there. Did you know you can use your food stamps to buy seeds and plants that produce food?

Imagine growing your own:

• Tomatoes
• Herbs
• Bell peppers
• Strawberries
• Lettuce

Even if you just have a windowsill or small porch, you can grow herbs or a tomato plant. This is a way to stretch your benefits even further since a $3 pack of seeds might give you $30 worth of vegetables over time.

The SNAP Gardens program even offers resources to help SNAP recipients learn to grow their own food effectively.

4. Emergency Food Supplies for Disaster Prep

This one shocked me. You can actually use your SNAP benefits to buy long-term emergency food supplies from vendors like Amazon.

Things like:

• Emergency food buckets
• Freeze-dried meals
• Long-shelf-life food kits

This is super helpful for disaster preparedness or just having backup food when times get tough. And yes, baby formula is covered too (though other baby items like diapers aren’t).

5. Restaurant Meals in Some States

While hot, ready-to-eat foods generally aren’t covered by SNAP, some states have the Restaurant Meals Program (RMP) for eligible recipients.

If you’re elderly, disabled, or homeless in certain states, you might be able to use your EBT card at participating restaurants. This program exists because some people can’t easily cook at home due to their circumstances.

According to a Center on Budget and Policy Priorities report, this flexibility helps vulnerable populations access prepared meals when cooking isn’t practical.

What Food Stamps Definitely DON’T Cover

Before you head to checkout, it’s important to know what’s definitely not going to work with your EBT card:

• Alcohol and tobacco products (obviously)
• Vitamins and supplements
• Hot prepared foods (with RMP exceptions)
• Live animals (except shellfish/fish for eating)
• Pet food and pet supplies
• Cleaning products
• Paper products
• Personal hygiene items

Sorry, but that rotisserie chicken at the front of the store? Not eligible (unless you’re in an RMP state and qualify). And those vitamins? Nope – they have Supplement Facts labels, not Nutrition Facts labels.

Using Food Stamps for Healthy Eating

With so many options allowed under SNAP, you can absolutely focus on healthy foods:

• Fresh fruits and vegetables
• Lean meats and fish
• Dairy products
• Whole grain breads and cereals
• Organic foods (yep, they’re covered!)
• Special diet foods (gluten-free, etc.)

The goal of SNAP is to help you access nutritious food, so take advantage of all these healthy options. Your benefits can go toward fancy organic produce just as easily as they can toward basic staples.

Track What You’re Eating With a Nutrition App

If you’re trying to make the most of your SNAP benefits while watching your nutrition, meal tracking apps can be super helpful.

I personally like Cronometer because it has verified nutritional data on over a million foods and tracks more than 80 nutrients. The Cronometer app also connects with fitness trackers like Fitbit, which gives you a complete picture of your health.

MyFitnessPal is another solid option with a huge food database that makes tracking what you eat pretty easy.

These tools help you stay on top of your nutrition whether you’re trying to lose weight or just eat healthier overall.

Pro Tips for Maximizing Your SNAP Benefits

Here are some strategies to make those benefits stretch:

• Shop online: Many grocery stores now accept EBT for pickup or delivery orders
• Buy in bulk: Get staples like rice, beans, and frozen veggies in larger quantities
• Check farmer’s markets: Many offer double-value programs for SNAP users
• Look for ethnic markets: They often have better prices on produce and meats

According to a Journal of Nutrition study, SNAP recipients who shop strategically tend to get more nutritional value from their benefits.

The bottom line? Your food stamps can buy way more than you probably thought.

From convenience foods to seeds for growing your own produce, SNAP benefits offer flexibility that can genuinely improve your quality of life.

Next time you’re at the store, don’t assume something isn’t covered – you might be pleasantly surprised!

Ever noticed how the healthiest people around you always seem to have their act together in multiple areas?

It’s not just about eating kale and hitting the gym once a week. The science shows that premature death happens when we neglect the different dimensions of health in our lives.

Think of your health like a spider web – when one strand breaks, the whole thing weakens. When multiple strands go well, you’re in trouble.

Research confirms this: managing multiple health factors at once (like blood pressure, weight, cholesterol, and quitting smoking) can slash your risk of early death by a whopping 40% or more.

Let’s break down why having all your health dimensions firing on all cylinders matters so much for living a long, awesome life.

The 5 Health Dimensions That Keep You Alive Longer

1. Physical Health: The Foundation

Your body is the vehicle you’re driving through life. If the engine’s shot, you’re not going far.

Physical health includes:

• What you eat
• How much you move
• Managing your weight
• Keeping chronic conditions in check

The science is clear: poor diet, obesity, and high blood pressure are leading killers worldwide. When you’re undernourished, your immune system takes a hit, making you more susceptible to all kinds of nasty diseases.

And those everyday choices? Smoking and sitting on your butt all day are massive contributors to preventable deaths from heart disease, cancer, and diabetes.

2. Mental & Emotional Health: Your Internal Environment

Your mind affects your body more than most people realize.

When your mental health suffers:

• Your physical health deteriorates
• You make riskier health decisions
• Your sleep quality tanks
• Your motivation to maintain healthy habits disappears

Depression isn’t just feeling sad – it’s a whole-body experience that can literally shorten your life. And chronic stress? It’s like putting your body in a pressure cooker day after day.

3. Social Health: Your Human Connections

Humans are social creatures. Isolation is literally killing us.

The research shows that having strong relationships is as important for longevity as quitting smoking. In fact, living with a partner has been identified as a protective factor against premature death.

Your socioeconomic status matters too:

• Income
• Education
• Employment
• Housing quality

These factors create massive disparities in how long different populations live. When you’re struggling to pay rent, eating organic veggies and joining a gym aren’t exactly priorities.

4. Environmental Health: The World Around You

The spaces we occupy shape our health in profound ways.

Environmental factors that impact longevity include:

• Air quality
• Water safety
• Exposure to toxins
• Access to green spaces

These exposures hit lower-income and rural populations hardest. What’s scarier? Early-life exposure to environmental hazards can accelerate aging and disease risk decades later.

5. Behavioral Health: Your Daily Choices

Your habits make or break your health. Full stop.

Behavior-related factors account for about 35% of premature deaths in America alone. Globally, poor diet and tobacco use are the top killers.

The good news? These are factors you can change. The bad news? Not everyone has equal access to the resources, education, and support needed to make these changes stick.

When Poverty Hits Multiple Health Dimensions

When you’re poor, you’re not just lacking money – you’re often deprived across multiple health dimensions simultaneously.

Studies on multidimensional poverty show that people deprived in nutrition, education, and living conditions have significantly shorter lives.

It’s a vicious cycle:

• Poverty influences health behaviors
• Poverty restricts access to medical care
• Poverty forces people into unhealthy living environments

All of these compound risks and increase premature death rates. This is why addressing health has to consider these broader social and economic factors.

Controlling Multiple Risk Factors = Living Longer

The research is crystal clear: managing multiple health risk factors at once dramatically decreases your chances of dying early.

For example, hypertension alone is bad, but hypertension combined with poor diet, obesity, and smoking is a deadly cocktail.

But the flip side is also true – managing seven or more risk factors in hypertensive patients was linked to a 40% reduction in mortality risk.

This highlights why we need healthcare that:

• Is personalized to individual needs
• Addresses multiple factors at once
• Goes beyond just medication
• Includes lifestyle changes, social support, and environmental improvements

How Technology Can Help (Without Making Things Worse)

Prevention is always better than cure. But knowing what to do and actually doing it are two different things.

That’s where technology can help – particularly with behavioral health dimensions. Tools like meal tracking apps can support nutritional awareness and accountability.

For example, meal tracking services that allow you to text your food choices for automatic calorie and macro tracking make healthy eating more accessible.

You don’t need to download another app or spend 20 minutes logging every ingredient – just snap a pic or send a text.

These types of technologies can be part of a comprehensive approach to health, especially for people who want to improve their eating habits but find traditional food logging too cumbersome.

Bottom Line: Health Is Multidimensional

Premature death usually happens when multiple health dimensions fall apart.

The complex interaction between physical, mental, social, environmental, and behavioral health means that single-factor interventions rarely work.

We need a holistic approach that addresses all these dimensions – through medical care, lifestyle changes, and social policy.

Individual-level tools like meal tracking apps, combined with broader public health efforts targeting social determinants and risk factors, offer our best shot at longer, healthier lives.

The most encouraging part? Many premature deaths are preventable through better management of these health dimensions throughout life.

So next time you’re thinking about your health, remember: it’s not just about the gym or the doctor’s office. It’s about nurturing all the dimensions that make you whole.

So you’re thinking about hitting the gym but wondering if you’re old enough? Or maybe you’re a parent trying to figure out if your kid can start pumping iron?

Let me break down the age requirements for gym memberships, what to expect, and how to navigate the fitness world as a young person.

How Old Do You Need to Be to Join a Gym?

Most gyms set their minimum age between 13 and 16 years old. But this isn’t a one-size-fits-all rule – it varies widely depending on the gym’s policies and local regulations.

Think of it like getting your driver’s license. There’s a reason we don’t hand car keys to 10-year-olds, right?

Age Requirements Breakdown

Teens (13-17)

Most commercial gyms allow teens aged 13 to 15 to join, but there’s a catch – you’ll need your parents involved. This usually means:

• A parent/guardian signature on membership forms
• Adult supervision during workouts (at some gyms)
• Restrictions on certain equipment or areas

For example, Planet Fitness has their “Teen Summer Challenge” program where teens 14-19 can work out for free during summer months.

Kids (Under 12)

For the little ones, options are more limited:

• Youth-specific programs: Some gyms offer specialized kids’ fitness classes starting as young as 10 years old
• Family memberships: Places like the YMCA and Life Time Fitness allow children as part of family plans
• Heavily supervised: Kids under 12 typically can’t use most gym equipment unsupervised

Adults-Only (18+)

Some gyms are strictly for the grown-ups:

• High-end fitness clubs
• Specialized facilities (CrossFit boxes, powerlifting gyms)
• Places with potentially hazardous features like heavy free weights or saunas

Why Do These Age Restrictions Exist?

It’s not just gyms being mean to kids. There are legitimate reasons:

Safety First

Young bodies are still developing, and improper exercise can lead to injuries. The American Academy of Pediatrics notes that children and teens need age-appropriate exercise guidance.

Think about it – would you want your 11-year-old trying to bench press their bodyweight without proper instruction?

Legal Protection

Gyms don’t want to get sued. Having age restrictions helps them:

• Limit liability
• Comply with state laws
• Ensure proper supervision

Developmental Considerations

Different ages need different approaches to fitness:

• Kids and young teens should focus on bodyweight exercises, light resistance, and fun movement
• Older teens can gradually introduce more structured workouts
• Full weightlifting routines are more appropriate for late teens with proper form training

Popular Gym Policies

Let’s check out what some major gym chains actually do:

Planet Fitness

• Minimum age: Generally 15-18 depending on location
• Requires parent/guardian signature for under 18
• Offers summer programs specifically for teens

Life Time Fitness

• Junior members as young as 11 can use fitness floors (with adult supervision)
• Ages 12-13 get additional freedoms like group classes
• Children can be on family plans from 3 months old (but not using equipment!)

LA Fitness

• Typically requires members to be 16+
• Family add-ons possible for younger members
• Parents must sign waivers for 16-17 year olds

Anytime Fitness

• Follows state requirements (usually 13-16 minimum)
• Offers family plans with proper approvals
• Some locations have stricter policies

Alternatives for Young Fitness Enthusiasts

Can’t join a gym yet? No problem! There are plenty of alternatives:

• School sports teams: Free and supervised by coaches
• Community centers: Often have youth programs at lower costs than commercial gyms
• Home workouts: Darebee offers free, bodyweight workouts that are perfect for beginners
• Outdoor activities: Running, biking, swimming, or playground workouts

Tips for Parents and Teens

For Parents:

• Call ahead to check specific gym policies
• Ask about family plans to save money
• Consider a session with a youth fitness specialist to teach proper form
• Start with supervised sessions before allowing independent workouts

For Teens:

• Be patient – your time will come!
• Focus on learning good form before trying to lift heavy
• Consider bodyweight exercises to build a foundation
• Find a workout buddy for motivation and safety

Starting Smart: First Gym Steps

Once you’re old enough to hit the gym, here’s how to begin:

1. Start with an orientation: Most gyms offer these for free
2. Focus on form over weight: Lighter weights with perfect form beats heavy weights with poor form
3. Mix it up: Try cardio, strength training, and flexibility work
4. Ask questions: Don’t be embarrassed to ask staff for help

Tracking Your Progress

Getting to the gym is only half the battle. To see real results, tracking your progress matters – both your workouts AND your nutrition.

Most fitness experts will tell you that your results depend heavily on what you eat. No amount of gym time can outwork a poor diet!

A simple way to keep tabs on your nutrition is using a tracking tool like MealByMeal, which lets you track calories and macros by just texting your meals. Way easier than manually logging everything in complicated apps, especially for busy teens and parents.

Remember, fitness is a marathon, not a sprint. Being too young for the gym today doesn’t mean you can’t start building healthy habits that will last a lifetime!

Wondering how many calories are in three eggs?

Let me crack this open for you (pun intended). If you’re tracking your food intake or just curious about what’s on your breakfast plate, understanding the calorie content of everyday foods like eggs is pretty darn important.

So here’s the scoop: Three large eggs contain about 210-220 calories total. But there’s a whole lot more to eggs than just their calorie count.

Let’s dive into the details and find out exactly what you’re getting when you whip up that three-egg omelet.

The Nutritional Breakdown of Three Eggs

First things first – not all eggs are created equal. The calories in eggs depend on their size:

Egg Size	Calories per Egg	Calories for 3 Eggs
Small	54	162
Medium	63	189
Large	70-72	210-216
Extra Large	80	240
Jumbo	90	270

Most nutritional info you see uses large eggs as the standard (about 50 grams each). So when someone talks about egg calories, they’re usually referring to the 70-72 calorie large egg.

What’s Actually In Those Eggs?

Three large eggs give you:

• Protein: About 18 grams (that’s 6g per egg) of complete protein with all 9 essential amino acids. Not too shabby!
• Fat: Around 15 grams total, with about 4.5 grams being saturated fat
• Carbs: Almost none (0-2 grams total)
• Cholesterol: About 555 milligrams (185mg per egg)

But wait, there’s more! Eggs are also packed with nutrients like:

• Choline (brain health booster)
• Selenium
• Riboflavin
• Vitamin D
• Phosphorus
• Eye-protecting antioxidants like lutein and zeaxanthin

How You Cook Them Changes Everything

Those calorie counts above? They assume you’re eating the eggs plain (boiled, poached, etc.).

But let’s be real – most of us aren’t eating plain eggs. The way you prepare them can dramatically change the calorie count:

• Fry an egg in a tablespoon of butter and you’re adding about 100 extra calories
• Make a three-egg omelet with cheese and butter? Now you’re approaching 400 calories
• Eggs Benedict? You’re looking at nearly 900 calories when you add in the hollandaise sauce, English muffin, and Canadian bacon

So while three eggs themselves might be 210-220 calories, what ends up on your plate could be a whole different story.

Eggs Are Actually Super Nutritious

Remember that old fear about eggs raising cholesterol? Good news – extensive research shows that for most healthy people, moderate egg consumption doesn’t significantly increase heart disease risk.

In fact, eggs offer some pretty impressive health benefits:

• Their high-quality protein helps with muscle repair and building
• The vitamins A, D, E, and B12 support everything from your vision to your immune system
• Those antioxidants I mentioned earlier? They help keep your eyes healthy
• Choline is crucial for brain development and function

Tracking Your Egg Intake

If you’re counting calories or macros for fitness or health goals, knowing exactly what’s in your food matters.

That’s where meal tracking apps come in handy. MealByMeal lets you text your meals and get instant calorie and macro feedback – super convenient when you’re eating something like eggs that can vary so much based on preparation.

Other options include apps with food databases and barcode scanning, but the text-based approach can save you time when logging home-cooked meals.

What About The Cholesterol?

I know what you’re thinking – “But eggs have cholesterol, aren’t they bad for me?”

The latest research shows that dietary cholesterol doesn’t affect blood cholesterol as much as we once thought. What matters more is the overall quality of your diet, especially saturated and trans fats.

For most healthy people, eating eggs regularly is totally fine. In fact, studies show that eggs can be part of a heart-healthy diet.

The Bottom Line

Three large eggs contain about 210-220 calories and pack a serious nutritional punch with 18 grams of protein and tons of vitamins and minerals.

How you prepare them can drastically change the calorie count, so keep that in mind if you’re tracking your intake.

And don’t forget – tools like MealByMeal can help you track not just your eggs but all your meals without the hassle of manual logging.

So go ahead and enjoy those eggs as part of a balanced diet. They’re one of nature’s most perfect little packages of nutrition!

King Charles is going through a health crisis, but he’s keeping his crown on and his spirits up

Since February 2024, the 76-year-old monarch has been battling an undisclosed form of cancer, yet he’s somehow maintaining a schedule that would exhaust people half his age. Talk about royal resilience!

The cancer bombshell dropped during what was supposed to be a routine procedure for an enlarged prostate. Plot twist: it wasn’t prostate cancer, but something else entirely.

Buckingham Palace was quick to reassure everyone that they caught it early and got him into treatment faster than you can say “God Save the King.”

While the palace is keeping the exact type of cancer under wraps (royal privacy and all that), sources suggest his condition is manageable but likely incurable – meaning Charles will probably be living with this disease rather than dying from it, according to health experts who’ve analyzed his situation.

King’s Health Journey: From Diagnosis to Duty

After a brief pause in public appearances (totally understandable), King Charles jumped back into royal duties just months after his diagnosis.

His aides describe him as “living as normal as possible” – which in royal terms means he’s still signing papers, meeting dignitaries, and waving to crowds while undergoing cancer treatment. Multi-tasking at its finest!

During a visit to a military base, he joked about being “allowed out of my cage” – showing that royal humor remains intact even when facing serious health challenges.

His calendar isn’t exactly empty either. He opened Parliament in Canada in May 2025 and has plans for a (slightly scaled-back) tour of Australia and Samoa later this year, according to royal correspondents tracking his schedule.

The Royal Health Updates

Charles has been giving subtle health updates during his public outings, telling well-wishers he’s “feeling a lot better now” and describing his cancer as “just one of those things.” Classic British understatement, right?

This matter-of-fact approach isn’t just about keeping a stiff upper lip – it’s also about normalizing the cancer experience and showing solidarity with the millions of others going through similar battles.

More Than Personal: The King’s Cancer Advocacy

This health challenge has given King Charles a new platform for advocacy.

At a Buckingham Palace reception honoring cancer researchers, he reflected on how a cancer diagnosis can be terrifying but also brings out humanity’s best qualities – compassion, resilience, and hope.

He’s been particularly vocal about the incredible work of healthcare organizations providing both medical treatment and emotional support.

His appreciation for these efforts has only deepened through personal experience, as healthcare professionals have noted.

Royal Family Dynamics

Some gossip columns suggest Charles’ health situation might help heal family rifts – particularly between Princes William and Harry.

But let’s be real: family drama doesn’t magically disappear because someone gets sick, even in royal families. No official statements have confirmed any brotherly reconciliations yet.

The King has demonstrated remarkable dedication to duty, even returning early from holidays to attend engagements. During hospital visits, he’s openly discussed challenges related to cancer detection and treatment, showing genuine empathy for fellow patients.

His approach to living actively with a chronic condition while maintaining public duties shows that health challenges don’t define us – they’re just part of the human experience, crown or no crown.

For those of us managing our own health journeys (royal or commoner), tools like meal tracking can support daily wellness. Simple habit changes – like monitoring nutritional intake and activity levels – can make a significant difference in overall health.

In true royal fashion, King Charles is turning his personal challenge into a public service message about the importance of early detection, proper treatment, and maintaining hope in the face of serious illness.

Cancer may have entered the palace, but it hasn’t dethroned this king’s determination to serve.

Ever notice how some people at the gym seem super focused while others wander around aimlessly?

The difference is usually goals – specifically, whether they’re thinking short-term or long-term.

I used to be that person hopping between random workout routines, expecting six-pack abs to magically appear after two weeks of inconsistent effort.

Spoiler alert: that approach doesn’t work.

What DOES work is understanding the difference between short-term and long-term fitness goals and how they complement each other.

Let’s break down these goals, how they work together, and how you can use them to actually get somewhere with your fitness journey. (Without the endless cycle of motivation → quitting → motivation → quitting… sound familiar?)

Short-Term vs Long-Term Fitness Goals: What’s The Difference?

Understanding Short-Term Fitness Goals

Short-term fitness goals are like your daily to-do list. They’re the small wins you can knock out in the next few weeks to 3 months.

Think of them as your fitness “hats” – easy to try on, take off, and change up if needed. They help you build momentum and create those all-important habits.

Examples of short-term fitness goals:

• Exercising 3 times a week for 20-30 minutes (walking, rowing, whatever)
• Stretching for 10 minutes daily for a month
• Completing a 30-day beginner strength program
• Hitting 10,000 steps daily for four weeks
• Adding 10 pounds to your bench press in 6 weeks

The best short-term goals follow the SMART formula: Specific, Measurable, Achievable, Relevant, and Time-bound.

For example: “I will do 20 push-ups every morning for the next 30 days” is way better than “I want to get stronger arms.”

Why? Because you’ll actually know if you’re doing it!

Understanding Long-Term Fitness Goals

Long-term fitness goals are your big, juicy targets that might take 6+ months, a year, or even several years to achieve.

These are your fitness “tattoos” – the commitments that require serious thought and dedication. They represent your ultimate vision of what you want to accomplish with your body.

Examples of long-term fitness goals:

• Running a half-marathon within a year
• Losing 40 pounds over 8-12 months
• Being able to do 5 strict pull-ups when you currently can’t do any
• Maintaining a consistent fitness routine for an entire year
• Completing a tough physical challenge like a Spartan Race

Long-term goals are about the bigger picture. They keep you moving forward even when motivation dips (and it will).

How Short-Term and Long-Term Goals Work Together

Here’s where the magic happens: short-term and long-term goals need each other.

Think of your long-term goal as your destination and short-term goals as the turn-by-turn directions to get there.

For example, if your long-term goal is running a half-marathon in 12 months, your short-term goals might be:

• Month 1: Run/walk for 20 minutes, 3x per week
• Month 2: Complete a 5K without stopping
• Month 3: Run 4x per week, including one longer run
• And so on…

Each short-term goal creates the building blocks needed for the long-term achievement. They’re the small, realistic steps that eventually lead to major change.

As research from the American Psychological Association shows, people who break down larger goals into smaller milestones are significantly more likely to succeed.

Practical Examples of Short-Term and Long-Term Fitness Goals

Short-Term Goal Example: 30-Day Strength Challenge

Let’s say you’ve never lifted weights before but want to start. A perfect short-term goal would be:
“Complete a 30-day beginner strength program, training 3 days per week.”

This goal is:

• Specific (exactly what you’ll do)
• Measurable (you either do the workouts or you don’t)
• Achievable (for most people)
• Relevant (to building strength)
• Time-bound (30 days)

You can track your progress by checking off workouts and noting the weights used. By the end, you’ll have created a new habit and built some initial strength.

Long-Term Goal Example: From Couch to Half-Marathon

A good long-term goal might be: “Run a half-marathon in 12 months.”

This is perfect because:

• It’s challenging but doable with consistent training
• It requires progressive improvement over time
• It can be broken down into many short-term goals
• It has a clear finish line (literally!)

To support this goal, you might set short-term goals like completing a 5K in 3 months, a 10K in 6 months, and gradually increasing your long run distance until you’re ready for 13.1 miles.

According to Runner’s World, most people can prepare for a half-marathon in 12-16 weeks if they’ve already built a basic running foundation – which is exactly what your short-term goals would help you do.

The Role of Nutrition and Tracking in Achieving Fitness Goals

You’ve probably heard the saying “you can’t out-train a bad diet” about a million times.

Annoying as it is, it’s true. Nutrition accounts for roughly 70-80% of your results, whether your goal is weight loss, muscle gain, or improved performance.

Think of it this way:

• Exercise is the stimulus for change
• Nutrition is what makes that change possible

For example, if you’re trying to build muscle, you need a caloric surplus with adequate protein. If you’re trying to lose fat, you need a moderate caloric deficit while maintaining protein intake.

That’s why tracking your nutrition is crucial for both short and long-term goals. Research published in the Journal of Medical Internet Research found that people who tracked their food intake consistently lost significantly more weight than those who didn’t.

The easiest way to track? Simple text-based tools that don’t require complicated apps or endless scrolling through food databases.

Tips for Setting Effective Fitness Goals

1. Be realistic about your starting point

Nothing kills motivation faster than setting a goal that’s completely disconnected from your current fitness level. If you haven’t exercised in years, don’t plan to work out 6 days a week right away. Start with 2-3 and build up.

2. Focus on behaviors, not just outcomes

Instead of “lose 20 pounds,” try “follow my meal plan 90% of the time and complete all scheduled workouts for 8 weeks.”

The weight loss is the outcome, but the behaviors are what you actually control.

3. Build in accountability

According to the American Society of Training and Development, having an accountability partner increases your chance of success by up to 95%. Find a workout buddy, hire a coach, or join a community with similar goals.

4. Track progress in multiple ways

The scale is just one metric (and often not the best one). Also track:

• How your clothes fit
• Progress photos
• Workout performance
• Energy levels
• Sleep quality
• Mood

5. Celebrate small wins

Did you hit all your workouts this week? Celebrate! Added 5 pounds to your squat? Celebrate! These small victories compound over time into major transformations.

Remember, fitness isn’t about perfection – it’s about progress. Short-term goals give you regular wins to celebrate, while long-term goals keep you moving in the right direction.

By understanding and combining both types of goals, you’ll build a sustainable approach to fitness that actually works. And isn’t that what we all want?

I’m constantly amazed at how we’ve made wellness so complicated.

We’ve got apps to track every calorie, books about “optimal living,” and influencers selling us everything from mushroom coffee to ice baths.

But when you strip away all the fancy terminology and marketing, wellness is actually pretty simple:

It’s about feeling good physically and mentally, having meaningful relationships, and finding purpose in what you do.

So let’s break down what actually matters for your well-being (without the BS).

The 9 Pieces of the Wellness Puzzle

Think of wellness like a puzzle with different pieces that all connect. When one piece is missing or damaged, the whole picture doesn’t quite work.

These pieces aren’t separate – they’re constantly influencing each other. Your physical health affects your emotions, your work satisfaction impacts your social life, and so on.

Let’s look at each piece:

1. Physical Health: The Foundation

This is the one everyone thinks about first – and for good reason. Your body is literally the vehicle that carries you through life.

Physical wellness includes:

• Moving your body regularly
• Eating foods that give you energy (not drain it)
• Getting enough sleep
• Avoiding habits that slowly kill you (smoking, excessive drinking, etc.)

When your physical health is strong, it creates a ripple effect across every other dimension of wellness. You have more energy, think more clearly, and handle stress better.

For those trying to be more intentional about nutrition, tools like meal tracking apps can help by showing patterns in your eating habits. But remember – the goal isn’t perfection, it’s awareness.

2. Emotional Health: Managing the Inner Weather

Your emotions are like the weather inside your mind – sometimes sunny, sometimes stormy.

Emotional wellness isn’t about being happy all the time (impossible). It’s about:

• Recognizing your feelings without being controlled by them
• Bouncing back from setbacks
• Managing stress before it manages you
• Expressing emotions in healthy ways

When your emotional health is strong, you’re more resilient against life’s challenges. You can experience negative emotions without spiraling.

And guess what? Your physical health directly impacts your emotional state. Try being in a good mood when you’re exhausted, hungry, and haven’t exercised in weeks. Not easy!

3. Intellectual Health: Keeping Your Mind Sharp

Your brain craves stimulation like your body craves movement.

Intellectual wellness means:

• Learning new things regularly
• Challenging your thinking
• Staying curious about the world
• Solving problems creatively

This doesn’t mean you need a PhD. It could be learning to cook new dishes, reading about different perspectives, or picking up a hobby that challenges you.

A healthy intellectual life gives you a sense of growth and purpose that feeds your overall well-being.

4. Social Health: We’re Wired for Connection

Humans are social creatures. Period. No amount of independence can change that fundamental wiring.

Social wellness involves:

• Building and maintaining meaningful relationships
• Setting healthy boundaries
• Communicating effectively
• Being part of communities that matter to you

Research consistently shows that strong social connections are one of the most powerful predictors of happiness and longevity. People with strong relationships live longer and report higher life satisfaction.

In our digital age, it’s easy to confuse online interactions with genuine connection. Remember that 100 likes on Instagram can’t replace one good conversation with someone who really sees you.

5. Spiritual Health: Finding Meaning

This doesn’t necessarily mean religion (though it can). Spiritual wellness is about:

• Understanding your values and what matters most to you
• Finding meaning in your experiences
• Feeling connected to something larger than yourself
• Living with purpose

For some, this comes through religious practice. For others, it’s found in nature, art, service to others, or philosophical exploration.

Spiritual wellness provides a compass for navigating life’s big questions and challenges.

6. Occupational Health: Purpose in Your Work

We spend roughly one-third of our adult lives working. That’s too much time to be miserable.

Occupational wellness means:

• Finding work that uses your strengths and interests
• Maintaining a healthy work-life balance
• Having a sense of achievement and contribution
• Growing professionally

This doesn’t mean you need to love every minute of your job. But there should be aspects of your work that give you satisfaction and a sense of purpose.

When your occupational wellness is strong, work energizes rather than depletes you.

7. Environmental Health: Your Surroundings Matter

Your physical environment affects you more than you might realize.

Environmental wellness includes:

• Creating living spaces that support your well-being
• Reducing exposure to toxins and pollutants
• Spending time in nature
• Contributing to the health of the planet

Simple changes like decluttering your space, bringing in plants, or reducing noise can significantly impact your stress levels and mood.

Our bodies evolved in natural settings, which is why spending time in nature has such powerful effects on both physical and mental health.

8. Financial Health: Money Matters (But Not How You Think)

Money can’t buy happiness but financial stress can definitely cause unhappiness.

Financial wellness involves:

• Living within your means
• Having a plan for your financial future
• Understanding your relationship with money
• Using resources wisely

The goal isn’t to be rich; it’s to have enough and to manage what you have in a way that reduces stress and supports your values.

9. Cultural Health: Embracing Diversity

This often-overlooked dimension is about:

• Appreciating diverse perspectives and traditions
• Understanding your own cultural identity
• Respecting differences
• Building cultural awareness

Cultural wellness enriches your life by expanding your understanding of the world and connecting you with the broader human experience.

How These Pieces Work Together

Here’s where it gets interesting. These dimensions don’t exist in isolation – they’re constantly influencing each other in a complex dance.

For example:

• When you exercise regularly (physical), you improve your mood (emotional) and think more clearly (intellectual)
• When you’re financially secure (financial), you have less stress (emotional) and more freedom to pursue meaningful work (occupational)
• When you have strong relationships (social), you have better support during tough times (emotional) and even better physical health outcomes

This interconnection means that improving one area often creates positive ripple effects across others. It also means that neglecting one area can drag down the rest.

Making Wellness Part of Daily Life

So how do you actually integrate all this into your busy life without becoming overwhelmed?

The key is starting small and focusing on habits, not overhauls.

Consider these practical approaches:

• For Physical Wellness: Instead of a complete diet overhaul, try tracking your meals for a week using a simple app to become more aware of patterns. Tools like nutrition tracking apps can help you understand your eating habits without judgment.

• For Emotional Wellness: Take 5 minutes daily for a mindfulness practice or simply check in with yourself about how you’re feeling. The simple act of naming emotions reduces their intensity.

• For Social Wellness: Schedule one meaningful conversation each week with someone important to you. Quality matters more than quantity.

• For Intellectual Wellness: Dedicate 15 minutes daily to learning something new – read an article, listen to a podcast, or practice a skill.

Remember that wellness isn’t about perfection. It’s about progress and being conscious of how your choices affect your overall well-being.

The Technology Question

Let’s talk about how technology fits into wellness – because it’s a double-edged sword.

On one hand, digital tools can enhance awareness and accountability. Food tracking apps, fitness trackers, and meditation apps can provide valuable insights and guidance.

On the other hand, technology can become another source of stress, comparison, and disconnection if we’re not careful.

The key is mindful use. Ask yourself:

• Is this technology enhancing my wellness or detracting from it?
• Am I using this tool to increase awareness or to judge myself?
• Does this digital interaction support genuine connection or replace it?

For example, nutrition apps can help you understand your eating patterns, but they shouldn’t make you obsessive about calories. Research shows that overly restrictive tracking can sometimes lead to unhealthy relationships with food.

The Bottom Line

Wellness isn’t a destination – it’s an ongoing journey of small choices that add up over time.

The goal isn’t perfection in all nine dimensions. That’s impossible (and would be exhausting to maintain even if you could achieve it).

Instead, aim for awareness of how these dimensions interact in your life and intentionality about nurturing the areas that need attention.

Sometimes you’ll focus more on physical health; other times, relationships or work might need priority. That’s normal and healthy.

True wellness isn’t about following someone else’s blueprint for the “perfect” life. It’s about creating a life that feels meaningful, balanced, and fulfilling to you.

And remember – you don’t have to tackle everything at once. Even small improvements in one area create positive ripples throughout your entire wellness ecosystem.

What’s one small step you could take today?