Aging sucks for your fitness, but it doesn’t have to.

Ever notice how those stairs that used to be no big deal now leave you gasping for air? Or how that pickup basketball game has you sore for days instead of hours?

It’s not just you. Your cardiorespiratory fitness naturally declines as you age – and it happens faster than most people realize.

While we can’t stop the clock completely, understanding what’s happening physiologically can help us fight back against Father Time.

Because let’s be honest – we all want to be that 80-year-old still crushing it at the gym while younger folks look on in amazement.

So let’s dive into why your fitness declines with age, and more importantly, what you can actually do about it.

Why Your Cardio Fitness Drops With Age (And What To Do About It)

The Science Behind Age-Related Fitness Decline

Your cardiorespiratory fitness – measured by how efficiently your body uses oxygen during exercise (VO2max) – starts dropping way earlier than you might think.

Research shows we lose about 3-8% of our cardio fitness per decade starting around age 20, with the decline really accelerating after 45-50 years. That means by 60, you could be working with significantly less aerobic capacity than you had in your 20s.

Why does this happen? A few key reasons:

• Your heart changes: As you age, your heart’s maximum rate decreases, it doesn’t pump as forcefully, and the chambers get stiffer, limiting how much blood you can pump during exercise
• Your muscles and blood vessels deteriorate: Less muscle mass, fewer capillaries, and reduced blood flow all mean less oxygen gets to working muscles
• Your lungs lose efficiency: Breathing mechanics change and lung elasticity decreases, making oxygen exchange less effective

These aren’t just numbers on a lab report – they translate directly to how quickly you get winded walking uphill, how many grocery bags you can carry, and eventually, your overall independence.

Lifestyle Factors That Speed Up The Decline

While some decline is inevitable, certain lifestyle factors can turn that gradual slope into a cliff:

Physical Inactivity

The “use it or lose it” principle couldn’t be more true. Sedentary adults show dramatically steeper fitness declines after 45 compared to active peers. Your body adapts to exactly what you ask of it – ask for nothing, get nothing.

Weight Gain

For every BMI point you gain, your fitness takes a hit. Research shows that higher BMI strongly correlates with accelerated VO2max decline, especially in men. Those extra pounds aren’t just cosmetic – they’re actively making your cardio system work harder.

Smoking

Current smokers have substantially lower fitness levels than non-smokers at any age. Smoking essentially fast-forwards your cardiorespiratory aging process by damaging nearly every system involved in oxygen transport.

Health Conditions

Conditions like heart disease, peripheral artery disease, and COPD compound the normal age-related decline. They create a vicious cycle: the condition limits exercise, which further reduces fitness, which worsens the condition.

Can You Still Improve Fitness As You Age?

Absolutely yes – but with some caveats.

Older adults can definitely improve their cardiorespiratory fitness through exercise, but the gains tend to be smaller than in younger folks.

Studies of cardiac rehab patients show that older adults typically see more modest improvements and fewer “high responders” to training programs.

But don’t let that discourage you! Even smaller improvements translate to meaningful benefits for health and independence.

The really interesting part? Your habits in early adulthood significantly impact your fitness trajectory decades later. Those who maintain healthy habits throughout adulthood experience much slower declines.

This means the best time to start preserving your fitness was 20 years ago but the second-best time is today.

Practical Steps To Maintain Your Cardio Fitness

Regular Aerobic Exercise

Aim for at least 150 minutes of moderate-intensity cardio each week. That could be brisk walking, swimming, cycling – whatever gets your heart rate up and feels sustainable.

For bonus points, add 2-3 sessions of high-intensity interval training (HIIT) – short bursts of intense activity followed by recovery periods. Research shows HIIT is particularly effective at boosting cardiorespiratory fitness in older adults.

Strength Training

Don’t neglect your muscles! Resistance training preserves muscle mass and improves how efficiently your muscles use oxygen. Plus, stronger muscles make everyday activities easier, which helps maintain an active lifestyle.

Aim for at least two strength sessions weekly, focusing on major muscle groups.

Maintain A Healthy Weight

Each extra pound makes your heart work harder. Tracking your food intake is one of the most effective ways to manage weight, but let’s be honest – most tracking apps are tedious.

This is where simpler approaches like text-based tracking can help maintain consistency without the hassle.

Quit Smoking

If you smoke, quitting is possibly the single most powerful step you can take to preserve your cardiorespiratory health. Your lungs begin recovering within days of quitting.

Monitor Your Progress

Regular fitness assessments keep you accountable and help you adjust your approach as needed. Simple tests like measuring how far you can walk in 6 minutes or how quickly you can climb a flight of stairs can provide useful feedback.

The Bottom Line

Aging will affect your fitness – that’s non-negotiable. But how much and how quickly it declines is largely up to you.

The actions you take today don’t just affect tomorrow – they shape your health decades from now. Each workout, healthy meal, and good night’s sleep is an investment in your future self’s fitness and independence.

Remember, the goal isn’t to outrun aging completely (impossible), but to slow it down enough that you’re still living life on your terms well into your golden years.

So next time those stairs leave you breathing hard, don’t just accept it as inevitable aging. Take it as a sign that your body is asking for more consistent training, better nutrition, and perhaps a few lifestyle tweaks.

Because while we all have to age, we get to choose how we do it.

Think your safety program is just a compliance box to check? Think again. A well-implemented safety and health program actually boosts employee retention by up to 55% by creating a workplace where people actually want to stick around.

I mean, it’s pretty simple when you think about it. Nobody wants to work somewhere they feel unsafe, undervalued, or constantly stressed about getting hurt.

And the research backs this up – companies with solid safety programs see dramatically lower turnover rates and higher job satisfaction.

But here’s the thing – this isn’t just about preventing physical injuries (though that’s obviously important).

The best safety and health programs address both physical AND mental well-being, creating an environment where employees actually develop emotional bonds with their employer.

When workers see that leadership genuinely cares about keeping them safe—providing proper training, preventing hazards, offering mental health resources—they’re way less likely to start browsing LinkedIn for new opportunities.

How Safety Programs Keep Your People From Quitting

Physical Safety = Peace of Mind

When employees don’t have to worry about getting hurt at work, they experience less anxiety and higher morale. Pretty straightforward, right?

Studies show that lower physical risk translates to fewer workplace accidents, which means fewer disruptions and happier workers.

Think about it – would you rather work somewhere with regular safety incidents or a place where leadership is proactively keeping you safe?

Trust Through Leadership Commitment

Nothing kills retention faster than the feeling that management doesn’t care about you. When leaders actually walk the talk on safety (not just hanging posters while ignoring real issues), it builds a culture of care that significantly reduces turnover.

As one safety director put it: “Our executives don’t just talk about safety—they start every meeting with it. Employees notice that commitment.”

Mental Health Matters

Modern safety programs aren’t just about hard hats and safety goggles. They include mental health resources and work-life balance initiatives that prevent burnout – a major reason people quit their jobs.

One study found that 79% of employees are more likely to stay at companies with strong mental health support. That’s a huge retention advantage in today’s competitive job market!

The Hidden Financial Benefits

Beyond keeping good people around, effective safety programs cut costs related to:

• Workers’ comp claims
• Medical expenses
• Recruitment costs (which can be 150% of an employee’s salary!)
• Training new hires

These savings benefit organizational sustainability while indirectly supporting retention. Win-win!

More Than Just Compliance

Safety programs have evolved way beyond regulatory check-boxes. They’re now strategic tools that respond to changing worker expectations and competitive labor markets.

The best programs integrate environmental, ethical, and well-being considerations, boosting your company’s reputation and making you more attractive to talent. According to recent research, over 60% of job seekers prioritize workplaces that value well-being.

How to Actually Make This Work

Regular, Relevant Training

Don’t just do the bare minimum required training. Provide education that actually empowers employees and shows you’re invested in their protection.

Make it engaging! Nobody retains information from boring compliance videos.

Get Leadership Involved

When managers demonstrate real commitment to safety, it amplifies trust and strengthens workplace safety culture. Research shows that visible leadership involvement is one of the strongest predictors of safety program success.

Risk Assessments That Actually Matter

Don’t just identify hazards – actively work to eliminate them. This creates an environment where employees feel physically secure and valued.

One manufacturing company reduced turnover by 30% after implementing a comprehensive hazard identification and control program that actively involved front-line workers in the process.

Mental Health Resources & Wellness Programs

Offer counseling, wellness challenges, and ergonomic assessments to address holistic health needs. Companies that do this see significantly higher satisfaction and retention rates.

One tech firm I know of offers monthly “mental health days” and saw their retention rate improve by 22% within the first year!

The Bottom Line

A well-executed safety and health program that addresses both physical protections and mental well-being creates a workplace where employees feel safe, valued, and supported.

This environment significantly reduces turnover rates, increases loyalty, and enhances productivity. In today’s competitive labor market, investing in employee safety and health isn’t just the right thing to do – it’s a strategic necessity for keeping your best people around.

The question isn’t whether you can afford to invest in safety and health – it’s whether you can afford not to. Because your competitors who are doing it right are ready to welcome your frustrated employees with open arms.

Ever grabbed some food at your favorite takeout spot and wondered if the staff actually washed their hands?

Well, you’re not alone.

I’ve always been curious what the rules are around this stuff, especially with all the focus on hygiene these days.

Turns out, there’s a whole science to proper handwashing in food service, and it’s way more specific than you might think.

The Complete Guide to Handwashing Sinks for Food Workers

When it comes to food safety, handwashing isn’t just important – it’s absolutely critical. The CDC estimates that foodborne diseases cause approximately 48 million illnesses in the United States every year.

That’s about 1 in 6 Americans getting sick from contaminated food or beverages annually. Yikes!

But here’s the thing – a huge chunk of those illnesses could be prevented with proper handwashing.

So let’s dive into everything you need to know about handwashing sinks in food service.

Where Food Workers Can (and Can’t) Wash Their Hands

Food workers must wash their hands at designated handwashing sinks. Full stop.

These sinks need to be:

• Located in or near food preparation areas
• Used exclusively for handwashing
• Easily accessible (no obstacle course to reach them)
• Never used for food prep, washing dishes, or dumping waste

Why so strict? Because cross-contamination is no joke. That sink where you just rinsed raw chicken? Yeah, not the place to then wash your hands.

According to the FDA Food Code, handwashing facilities must be “conveniently located and accessible for employees in food preparation, food dispensing, and ware washing areas.”

What Makes a Proper Handwashing Station

A legitimate handwashing station isn’t just any old sink. It needs:

• Running potable water (both hot and cold)
• Water temperature between 100°F and 110°F (the sweet spot for killing germs without scalding)
• Liquid soap (bar soap can harbor bacteria – gross!)
• Single-use drying options like paper towels or air dryers
• A trash can nearby for used paper towels

For mobile food trucks or outdoor events, portable handwashing stations are acceptable as long as they meet these requirements.

No excuses like “but we’re just a food truck!” The National Restaurant Association is crystal clear that these standards apply everywhere food is prepared.

When Food Workers Need to Wash Up

The list of when food workers should wash their hands is longer than you might think:

• Before starting work (obviously)
• After using the restroom (double obviously)
• After touching their face, hair, or any body part
• After coughing, sneezing, or using a tissue
• After handling raw meat, poultry, or seafood
• After taking out the trash
• After cleaning or touching dirty equipment
• After handling money
• Between changing tasks or food types
• Before putting on gloves
• After eating, drinking, or smoking

Basically, if you’ve touched anything that isn’t clean food or clean equipment, it’s handwashing time.

The Right Way to Wash (Because There IS a Wrong Way)

We’ve all seen those bathroom signs, but in food service, proper technique is non-negotiable. Here’s the gold standard:

1. Wet hands with warm running water
2. Apply soap and lather thoroughly
3. Scrub for at least 20 seconds (sing “Happy Birthday” twice)
4. Pay special attention to fingertips, thumbs, and between fingers
5. Rinse completely under running water
6. Dry with a paper towel or air dryer
7. Use paper towel to turn off faucet (if manual)

The USDA’s Food Safety and Inspection Service has found that many people skip steps or don’t wash long enough – don’t be that person!

Beyond the Sink: Complete Hygiene for Food Workers

Handwashing is just one piece of the hygiene puzzle. Food workers should also:

• Wear clean clothes and appropriate hair restraints
• Remove jewelry (except plain wedding bands)
• Keep fingernails short, clean, and unpolished
• Cover cuts or wounds with waterproof bandages and gloves
• Avoid eating, drinking, or smoking in prep areas

Think of it this way – would you want someone preparing your food who just sneezed into their hands and gave them a quick rinse? Or someone with long, fancy nails harboring who-knows-what underneath them? I didn’t think so.

What About Hand Sanitizer?

Let’s clear this up: Hand sanitizer is not a replacement for proper handwashing in food service.

While alcohol-based hand sanitizers can kill many germs, they:

• Don’t work well on visibly dirty or greasy hands
• Don’t remove physical dirt and food particles
• Don’t eliminate all types of germs

Hand sanitizer can be a supplement to handwashing, but never a substitute. The CDC confirms that sanitizers don’t eliminate all types of germs and may not be as effective when hands are visibly dirty or greasy – which happens constantly in food prep.

In Summary

Food safety starts with clean hands, and clean hands start with proper handwashing sinks. This isn’t just about following rules – it’s about protecting people from getting sick.

So next time you’re in a restaurant and spot a dedicated handwashing sink, you’ll know that’s a good sign. And if you work in food service, remember that those 20 seconds at the sink might be the most important part of your job.

Because let’s be honest – nobody wants a side of norovirus with their burger.

Forget cooking this Christmas Eve—plenty of restaurants have got your back!

Whether you’re working late, don’t feel like cooking, or just want to grab something quick while finishing up that last-minute shopping, you’ve got options.

Unlike Christmas Day when almost everything shuts down, Christmas Eve gives you way more choices for dining out.

Let’s dive into which fast food joints and casual restaurants will keep their lights on during Christmas Eve, what their hours look like, and how to make sure you don’t end up hungry on December 24th.

Why Fast Food Joints Stay Open on Christmas Eve

Christmas Eve is chaotic. Some people are working late shifts, others are traveling to see family, and many just don’t want to dirty dishes before the big holiday meal tomorrow.

Fast food chains and restaurants know this, which is why many keep serving on December 24th—though often with shortened hours. It’s perfect for anyone who needs:

• A quick meal between errands
• Food while traveling
• An alternative to cooking when you’re already stressed
• Something to eat when your fridge is empty because you’re leaving town tomorrow

Where to Get Your Fast Food Fix on Christmas Eve

Based on the most recent info I could find, here are the big chains that reliably keep their doors open on Christmas Eve:

The Usual Suspects: Fast Food Chains

Restaurant	Typical Christmas Eve Hours	Notes
McDonald’s	Regular hours (some locations vary)	Most locations open, some even serve on Christmas Day too
Burger King	Regular hours	Closed on Christmas Day but reliable on Christmas Eve
Wendy’s	Regular hours	Hours may vary by location; worth checking ahead
Del Taco	Regular or special holiday hours	Look for app deals through Christmas Eve
IHOP	Open (hours vary)	Seasonal pancake specials—who doesn’t want pancakes?
Denny’s	Open 24/7	The reliable standby that never closes
Panda Express	Open (hours may vary)	Many locations open both Christmas Eve and Day
Krispy Kreme	Limited holiday hours	Perfect for a Christmas Eve donut run
Starbucks	Abbreviated hours	Get your caffeine fix before the big day

Sit Down and Enjoy: Casual Dining Options

If you want something a bit nicer than fast food (no judgment here), these sit-down spots typically welcome diners on Christmas Eve:

• Cracker Barrel: Open but closes early. Perfect for some Southern comfort food and those famous hot chocolate bars.

• P.F. Chang’s: Open on both Christmas Eve and Day. Their Mongolian beef hits different during the holidays.

• Olive Garden: Some locations open on Christmas Eve with unlimited breadsticks (just saying). Closed Christmas Day.

• Outback Steakhouse and Morton’s: Often open with special holiday menus. Treat yourself to a nice steak before all the ham and turkey tomorrow.

• Waffle House: The champion of “always open”—365 days a year, 24/7. If all else fails, Waffle House will save you with some scattered, smothered, and covered hashbrowns.

Grocery Stores and Last-Minute Options

Prefer to grab something to heat up at home? Most grocery stores operate with reduced hours on Christmas Eve:

• Major chains like Albertsons, Safeway, Kroger, and Whole Foods typically close early (around 5-7 PM)
• Pharmacy counters inside groceries close even earlier (1-4 PM)
• Costco is usually open Christmas Eve from 9 AM to 5 PM
• Don’t forget about convenience stores! 7-Eleven, Circle K, and gas stations can be lifesavers for quick snacks or prepared foods when everything else is closed

How to Have a Smooth Christmas Eve Meal Experience

Double-Check Hours Before You Go

SERIOUSLY, call ahead or check online. Even chains that are normally open might have different hours on Christmas Eve, and the last thing you want is to drive somewhere only to find darkened windows and locked doors.

Most national chains post their holiday hours on their websites or social media. For local spots, a quick phone call can save you time and disappointment.

Consider Pre-Ordering or Delivery

Many places get slammed on Christmas Eve. Smart move? Order ahead through their app or website. Delivery services like DoorDash, Uber Eats, and Grubhub usually operate on Christmas Eve too, though with fewer drivers, so expect longer wait times.

Balance Holiday Indulgence

If you’re watching what you eat during the holidays (respect!), consider using a meal tracking app to stay mindful. MealByMeal lets you simply text your meals and track calories without the hassle—perfect for keeping some balance during the festive season.

Prepare for Crowds

Christmas Eve dining has two peak times:

• Lunch rush (11 AM – 1 PM): Last-minute shoppers grabbing a quick bite
• Dinner rush (5 PM – 7 PM): Families who don’t want to cook before Christmas activities

Try to hit restaurants outside these windows if possible. 3 PM might just be your sweet spot for minimal waiting!

The Bottom Line on Christmas Eve Fast Food

Finding food on Christmas Eve isn’t nearly as challenging as on Christmas Day. Most of your favorite fast food spots and casual dining restaurants will be there for you, though often with limited hours.

McDonald’s, Burger King, Wendy’s, Denny’s and Waffle House are among the most reliable options. For sit-down meals, Cracker Barrel and P.F. Chang’s offer festive alternatives.

Whatever you choose, remember that employees are working during a holiday, so a little extra kindness (and maybe a generous tip at sit-down places) goes a long way.

Whether you’re grabbing a burger between gift wrapping sessions or treating the family to dinner so no one has to cook, Christmas Eve offers plenty of options to keep your stomach happy and your holiday stress-free.

Oh, and if you’re traveling for the holidays, check out this guide for healthy road trip eating so you don’t arrive at your destination feeling like Santa after his cookie binge.

When should you get help for those unwelcome thoughts and feelings?

We all have bad days and weird thoughts. That’s normal human stuff. But when do those feelings cross the line from “just having a rough patch” to “I might need to talk to someone professional about this”?

Let’s break it down in a way that actually makes sense. Because your mental health deserves the same attention as that weird mole you’d definitely get checked out.

When to Consider Professional Mental Health Support

You should probably talk to a mental health professional when your unwelcome thoughts or emotions:

• Stick around for weeks (not just a bad day or two)
• Mess with your daily life (can’t work, sleep, or function normally)
• Cause significant distress (like profound sadness or anxiety)
• Include thoughts about harming yourself or others

The Warning Signs You Shouldn’t Ignore

Emotional Red Flags

Your feelings are trying to tell you something when you experience:

• Persistent sadness or feeling empty inside
• Excessive worry that you can’t turn off
• Mood swings that are disrupting your relationships
• Irritability that’s out of character for you

Thought Patterns That Raise Eyebrows

Pay attention if you notice:

• Intrusive thoughts that keep coming back
• Feeling hopeless about the future
• Thoughts of suicide or self-harm (please get help immediately)
• Thinking that seems disconnected from reality

Behavior Changes Worth Noting

It might be time to reach out when you:

• Start to withdraw from friends and family
• Neglect basic self-care like hygiene or eating
• Turn to substances to cope
• Engage in risky behaviors that aren’t like you

Physical Symptoms (Yes, Mental Health Shows Up In Your Body)

Your body might be waving red flags if you experience:

• Sleep problems (too much, too little, or disrupted)
• Appetite changes (significant weight loss or gain)
• Unexplained aches and pains
• Constant fatigue that rest doesn’t fix

Why People Don’t Get Help (And Why You Should)

The truth? Many of us delay getting support because:

• We think it’s “just stress” and will pass
• We want to handle it ourselves (hello, stubbornness)
• We worry about what others might think

But here’s the deal: research consistently shows that getting professional help often leads to significant improvement. Just like you wouldn’t try to set your own broken bone, some mental health challenges need expert care.

What Kind of Help Is Out There?

Mental health professionals can offer:

• Therapy (different types for different needs)
• Medication (when appropriate)
• Coping strategies you might never discover alone
• A judgment-free space to work through your stuff

Psychologists and psychiatrists can provide accurate diagnosis and treatment plans tailored to your specific situation.

Supporting Your Mental Health Holistically

While professional help is crucial when needed, supporting your overall well-being includes:

• Physical activity – Even short walks can boost mood
• Sleep hygiene – Your brain repairs itself during sleep
• Social connections – Humans need humans
• Nutrition – What you eat affects how you feel

In fact, research from Harvard Health shows that diet quality can significantly impact brain health and mood regulation.

When to Get Help IMMEDIATELY

Don’t wait if you or someone you know:

• Has suicidal thoughts or intentions
• Is experiencing a mental health crisis

Resources like the 988 Suicide & Crisis Lifeline (call or text 988) provide immediate support.

Remember: seeking help isn’t weakness—it’s one of the strongest things you can do. Your brain deserves the same care as the rest of your body, and sometimes that means calling in the experts.

I don’t know about you, but I’m kinda grossed out by the fact that most people have no idea how dirty their kitchens really are.

Think about it – you’re chopping raw chicken on your cutting board, then without proper cleaning, you’re slicing up veggies for your salad. Congrats, you’ve just invited Salmonella to dinner!

Let’s talk about when and how you should be cleaning those food contact surfaces – and trust me, it’s probably more often than you think.

When to Clean and Sanitize Food Contact Surfaces

The simple answer? A lot more often than you probably do now. But I’ll break it down for specific situations so you can level-up your kitchen hygiene game.

Clean These Surfaces ASAP

• Before you start cooking anything: Your counters might look clean, but invisible microbes are partying on there. Wipe them down before you start food prep.

• After handling raw meat/fish: This is non-negotiable, folks. Raw chicken juice on your cutting board is basically a bacterial playground.

• Between different food types: Switched from chopping onions to slicing strawberries? Clean that surface first unless you want onion-flavored fruit (and potential cross-contamination).

• Every 4 hours during continuous use: Bacteria multiply FAST at room temperature. During marathon cooking sessions, take sanitizing breaks.

• After any spills or suspected contamination: Did your sleeve brush against the counter? Did something splatter? Clean it up immediately.

• Before storing equipment: Don’t put away dirty utensils or appliances. That’s just asking for trouble next time you use them.

I know what you’re thinking: “That sounds excessive, Josh.” But foodborne illness affects millions of Americans every year, and proper cleaning is one of the easiest ways to prevent it.

The Right Way to Clean (Because You’re Probably Doing It Wrong)

There’s a difference between cleaning and sanitizing – and you need to do both to actually make your surfaces safe.

Step 1: Clean First

Start by physically removing all the visible gunk. Use soap or detergent and water to wash away food particles, grease, and other debris.

Why? Because sanitizers don’t work well on dirty surfaces. It’s like trying to disinfect your bathroom without cleaning it first. Not effective.

Step 2: Sanitize Next

After cleaning, apply a food-safe sanitizer to kill remaining microorganisms. Options include:

• Diluted bleach solution (1 tablespoon bleach per gallon of water)
• Commercial sanitizing products specifically labeled for kitchen use
• Quaternary ammonium compounds (fancy term for many commercial sanitizers)

Important: Follow the product instructions for contact time! Most sanitizers need to sit on the surface for a specific period (usually 1-5 minutes) to actually kill bacteria.

Step 3: Let It Air Dry

Don’t wipe the surface dry with a towel – you’ll just reintroduce bacteria. Let it air dry completely.

This might seem like a small detail, but proper drying is crucial for food safety. Air drying prevents recontamination and allows sanitizers to work completely.

What About Your Home Kitchen?

“But Josh, I’m not running a restaurant! Do I really need to be this careful at home?”

YES. Your home kitchen can be just as dangerous.

In fact, your home kitchen might be even riskier because:

1. You’re probably not trained in food safety like restaurant staff
2. Home kitchens often have more distractions (kids, pets, phones)
3. We tend to be more relaxed about cleanliness at home

I’ll be honest – before researching this topic, I wasn’t cleaning my cutting boards properly between different foods. Now I know better, and so do you!

Other Smart Food Safety Practices

While we’re on the topic, here are some bonus tips:

• Use separate cutting boards for meat and produce
• Replace sponges regularly or sanitize them in the microwave (wet them first, then microwave for 1 minute)
• Wash your hands before cooking, after handling raw meat, and basically all the time
• Clean your refrigerator regularly – yes, germs grow in there too

Look, I’m not trying to turn you into a germaphobe. But proper cleaning and sanitizing takes very little extra time and can prevent you from spending days hugging your toilet bowl. Seems worth it to me!

The next time you’re meal prepping for the week or just making a quick sandwich, remember: clean surfaces lead to clean eating. And I don’t mean that in the Instagram clean eating way – I mean literally not eating dangerous bacteria with your food.

Your future, non-food-poisoned self will thank you.

Ready to save some serious cash (and satisfy your taco cravings) this Cinco de Mayo?

Cinco de Mayo 2025 is almost here, and restaurants across the country are serving up deals spicier than their salsa.

Whether you’re in it for the tacos, margaritas, or just an excuse to fiesta on a weekday, I’ve rounded up the best food deals that’ll keep both your stomach and wallet happy.

And let’s be honest – who doesn’t want to celebrate Mexico’s 1862 victory at the Battle of Puebla with discounted queso?

The Best Cinco de Mayo Food Deals for 2025

Skip ahead to find exactly what you’re craving:

• Restaurant deals
• Drink specials
• How to maximize your savings
• Staying healthy while celebrating

Top Restaurant Deals That’ll Make Your Wallet Say “Gracias”

1. Dillas Quesadillas: $5 Cheesy Goodness

Dillas is keeping it simple and delicious with $5 regular Plain-O quesadillas (chicken or steak with melted cheese) and $5 gallons of fresh limeade. Just remember this deal is in-store only, so you’ll need to put on pants for this one.

2. Chronic Tacos: $5 Off When You Spend $20

This California-inspired Mexican grill is hooking it up through their mobile app. Spend $20 and get $5 off your entire order. Perfect excuse to try their burritos, tacos, and bowls while keeping a few extra bucks in your pocket.

3. El Pollo Loco: Free Tacos With $15+ Orders

El Pollo Loco knows what the people want – free chicken tacos! When you spend $15+ on an online order, they’ll throw in two free tacos. Free food just tastes better, scientific fact.

4. Chipotle: Free Delivery + Free Queso

The burrito behemoth is celebrating from May 1-5 with free delivery (code: “DELIVER”) and free chips and queso blanco (code: “CINCO25”) when you order a regular-priced entrée. This might be the perfect excuse to add guac even though, yes, you know it’s extra.

5. Baja Fresh: $5.55 Off Orders Over $20

Baja Fresh is leaning into the “cinco” theme with $5.55 off orders of $20 or more. See what they did there? Five cinco get it? Dad jokes aside, that’s a solid discount on their fresh-made Mexican fare.

Drink Specials That’ll Have You Saying “Uno Más!”

1. Fuzzy’s Taco Shop: $5 Margaritas

Fuzzy’s is serving up $5 House Margaritas and $5 Sangria ‘Rita Swirls on May 5th only. Want to kick it up a notch? Add a Coronita beer to any margarita for just $3 more. Hello, Coronarita!

2. Chili’s: $5 Tequila Trifecta

Chili’s is bringing the booze with their $5 Tequila Trifecta margarita – made with three types of tequila and their house-made sour. Available all day on May 5th, this deal might have you calling an Uber home.

3. California Pizza Kitchen: $5 Margaritas + Free Guac

CPK is stretching the fiesta to five days with $5 margaritas in various flavors. Even better? Just mention the offer and get free guacamole and chips with no minimum purchase. Yes, you read that right – FREE GUAC.

4. TGI Fridays: $5 Happy Hour Menu

TGI Fridays is celebrating with a $5 happy hour menu featuring $5 chips and salsa or queso and $5 margaritas. Perfect for when you want to pretend your office breakroom is actually a cantina in Cancún.

5. Buffalo’s Cafe: $5 Canyonritas

If you’re in Georgia, Buffalo’s Cafe is offering their signature Canyonritas for just $5. Made with 1800 Tequila, triple sec, and lime juice, it’s the perfect accompaniment to whatever you’re eating. Or just have two and skip dinner. I’m not judging.

How to Maximize Your Cinco de Mayo Savings

Look, I’m all about strategic snacking. Here’s how to get the most bang for your buck this Cinco:

1. Order in groups – Many deals have quantity limits per table, so bringing friends means more variety and savings.

2. Download the apps NOW – Several deals (like Chronic Tacos and Chipotle) require ordering through apps. Don’t be that person frantically downloading and creating accounts while everyone else is already three tacos deep.

3. Combine offers when possible – Some restaurants have multiple promotions running. Ask if you can stack deals for maximum savings.

4. Plan your attack – Make a schedule if you’re hitting multiple spots. Start with food to build a solid base, then move on to those $5 margarita deals.

Staying on Track While Still Celebrating

Let’s be real – Cinco de Mayo can quickly turn into Cinco de Mayo-naise all over your diet goals. But it doesn’t have to! Here are some tips to enjoy without completely derailing:

1. Choose grilled over fried – Opt for grilled chicken tacos instead of those delicious but calorie-bomb chimichangas.

2. Pace your margaritas – Alternate alcoholic drinks with water. Your head (and your body) will thank you tomorrow.

3. Share appetizers – Those chips and queso add up fast. Split with friends instead of housing the whole thing yourself.

4. Track what you eat – Apps like MealByMeal let you text your meals for easy calorie tracking, so you know exactly how many jumping jacks you’ll need to do tomorrow.

5. Enjoy mindfully – It’s a celebration! Savor the flavors and the company instead of inhaling everything in sight.

Cinco de Mayo is about celebrating Mexican culture and heritage through delicious food, festive drinks, and good company. With these deals, you can join the fiesta without emptying your wallet.

So grab your sombrero, text your amigos, and map out your May 5th strategy now. These deals are hotter than jalapeños and won’t last long!

Viva México and viva saving money while stuffing your face!

Three killer ways to become a health and wellness advocate (without losing your mind)

Want to become a badass advocate for health and wellness? I got you.

Let’s talk about the three most powerful things you could do to actually make an impact – not just post Instagram quotes about “wellness journeys” while sipping your green juice.

How to be a health advocate that actually helps people

1. Design wellness programs people will actually use

The foundation of being a great health advocate is creating programs that don’t suck. And by “don’t suck,” I mean programs people will actually participate in and benefit from.

This starts with understanding what your target audience actually needs – not what you think they need.

Are you dealing with stressed-out corporate employees? Sleep-deprived parents? College students living off ramen? Each group has totally different challenges and requires different approaches.

Some practical ways to do this:

• Run fitness challenges that people actually enjoy
• Host nutrition workshops (that aren’t boring as hell)
• Create stress management sessions that give practical tools
• Start lunchtime walking groups to get people moving

The key is making these programs practical and engaging. Nobody wants another boring lecture about how they should eat more vegetables.

For example, instead of a generic nutrition talk, organize cooking classes that teach people how to make balanced meals they’ll actually want to eat. Research shows hands-on learning is much more effective for creating behavior change.

2. Educate and empower (without being preachy)

Education is your secret weapon as a wellness advocate – but only if you do it right.

The goal isn’t to shame people with scary health statistics or preach about “clean eating.” The goal is to meet people where they are and give them practical tools to improve their lives.

This means:

• Working with individuals to assess their unique physical and mental health needs
• Helping them set achievable goals (emphasis on achievable!)
• Providing personalized resources and plans
• Offering guidance on nutrition, mental health, and wellness
• Helping them navigate our stupidly complicated healthcare system

The best advocates don’t just throw information at people – they empower them to take control of their own health journey.

For instance, you might create engaging social media content about nutrition basics, or run webinars on stress management techniques that actually work. The Mayo Clinic has fantastic resources on evidence-based stress management you can share.

You could even recommend practical tools like meal tracking apps that make healthy eating easier. The point is to give people resources they can actually use in their daily lives.

3. Change the system (because willpower isn’t enough)

This is where the real impact happens. Individual change is great, but system-level change is where the magic happens.

You can be the world’s best health coach, but if your clients spend 8 hours a day in an office with only vending machines and a culture of working through lunch, they’re fighting an uphill battle.

As an advocate, you can:

• Work with organizational leaders to create healthier environments
• Engage with policymakers to support wellness initiatives
• Use social media to raise awareness about systemic health issues
• Organize campaigns for better healthcare accessibility
• Champion workplace policies that support well-being

Within organizations, be the person who pushes for:

• Actually taking breaks (revolutionary, I know)
• Creating spaces for physical activity
• Starting peer support networks
• Getting healthier food options in the cafeteria
• Subsidizing fitness memberships

According to the CDC, workplace wellness programs can reduce healthcare costs and improve productivity. That’s the kind of data that makes decision-makers pay attention.

The tech advantage: Using digital tools to supercharge your impact

Modern wellness advocacy gets a major boost from technology. The right digital tools can help track progress, guide behavior change, and create accountability.

For nutrition specifically, there are tons of apps that can help people become more mindful of what they’re eating. The key is finding tools with a low barrier to entry – if it’s complicated to use, people won’t stick with it.

The best tech solutions make healthy habits easier, not harder. They should integrate seamlessly into people’s lives and provide meaningful data they can actually use.

Research from Harvard shows that digital health tracking can help people make lasting lifestyle changes – but only if the tools are simple enough to use consistently.

In summary: Be the advocate people actually need

To become an effective health and wellness advocate:

• Design engaging wellness programs tailored to your audience
• Educate and empower individuals without preaching or shaming
• Work to change systems and policies to make healthy choices easier

Combine these strategies with practical tools and genuine community involvement, and you’ll make a real impact – helping others achieve better health without losing their minds in the process.

Remember: the best wellness advocates meet people where they are, not where they think they should be.

Lentil soup is a seriously underrated protein source for anyone trying to eat more plant-based foods or just looking for a hearty, nutritious meal. But exactly how much protein are you getting in that steaming bowl?

After digging through the research, I found that 1 cup of lentil soup typically contains about 9.6 to 10.4 grams of protein. Not too shabby for a humble legume swimming in broth!

Let’s break down exactly what you’re getting in that cup of lentil goodness (and why it might deserve a regular spot in your meal rotation).

The Protein Breakdown: What’s Really in Your Lentil Soup

When it comes to nutrition data, it helps to compare a few reliable sources. Here’s what the experts say about protein in lentil soup:

• Carb Manager shows homemade lentil soup packs 10 grams of protein per cup (248g) along with 173 calories
• According to USDA data, there’s 9.6 grams of protein in a cup of lentil soup (248g)
• FatSecret puts it at a slightly higher 10.4 grams of protein per cup with 186 calories
• NutritionValue.org finds about 9.7 grams per cup (255g) with 153 calories

These slight variations make sense since recipes differ—some might have more lentils, others more broth or veggies. But the consensus is clear: you’re getting around 10g of plant-powered protein per cup.

Why Lentil Soup Is Basically a Nutritional Superhero

Lentils aren’t just about protein. They’re nutritional powerhouses disguised as tiny legumes. When transformed into soup, you’re getting:

• Serious fiber (6-8 grams per cup) to keep your digestion happy and your blood sugar stable
• Iron boost (3-4mg) which is especially important for women and plant-based eaters
• Micronutrient magic including potassium, magnesium, and folate that many of us don’t get enough of
• Heart-friendly profile with typically under 5g fat and basically no cholesterol

The best part? All this nutrition comes in a warm, comforting package that costs pennies per serving. Talk about budget-friendly nutrition!

What Affects Protein Content in Your Lentil Soup?

Not all lentil soups are created equal. Here’s what might make your bowl more or less protein-packed:

1. Recipe Ingredients

Adding meat (like ham or sausage) obviously boosts protein content. But even veggie additions can make a difference—some vegetables contribute small amounts of protein that add up.

2. Serving Size & Preparation

This one’s obvious but worth mentioning—a thicker, less brothy soup will have more lentils per cup, meaning more protein. Restaurant portions might be different from what you make at home, too.

3. Type of Lentils

Different lentil varieties have slightly different protein contents:

• Red lentils: Break down more, creating a creamier texture
• Green or brown lentils: Hold their shape better for a more textured soup
• Black beluga lentils have a slightly higher protein content than other varieties

Making Lentil Soup Work Harder for Your Health Goals

Want to maximize the benefits of your lentil soup? Here are some smart strategies:

• Make it a main meal The protein + fiber combo makes it surprisingly filling
• Boost it with extras Toss in some spinach, kale, or even chicken if you’re not plant-based
• Watch the sodium Homemade lets you control the salt, unlike many canned versions
• Pair with a whole grain Serving with brown rice or quinoa creates a complete protein profile with all essential amino acids

How Lentil Soup Compares to Other Protein Sources

For context, let’s see how lentil soup stacks up against other common foods:

Food	Protein per Cup
Lentil Soup	~10g
Greek Yogurt	~20g
Black Bean Soup	~12g
Chicken Noodle Soup	~5g

Not bad considering it’s completely plant-based! And unlike many plant proteins, lentils contain significant amounts of all essential amino acids except methionine.

The Bottom Line on Lentil Soup Protein

One cup of lentil soup gives you around 10 grams of protein, plus fiber, vitamins, and minerals that support overall health.

While it may not match animal proteins in quantity per serving, it offers quality nutrition with additional benefits like heart health, blood sugar management, and gut support.

For someone following a plant-based diet or just looking to mix up their protein sources, lentil soup deserves a spot in your regular meal rotation. It’s economical, easy to prepare, stores well, and can be customized with endless variations.

Whether you’re tracking macros for fitness goals or just trying to eat better, that bowl of lentil soup is doing more good for your body than you might have realized.

Next time you’re meal prepping or ordering soup, remember those humble lentils are working overtime for your health!

Looking for a meatless protein superstar? Move over boring tofu – chickpeas are the MVP of plant proteins

I’ve been adding these little powerhouses to everything lately. And for good reason!

One cup of cooked chickpeas packs a serious 14.5 grams of protein – that’s about the same as 2 large eggs or 2 tablespoons of peanut butter.

But protein is just the beginning of the chickpea story…

Chickpeas: The Nutrition Powerhouse You’re Probably Underrating

Let’s get real – chickpeas (also called garbanzo beans if you’re feeling fancy) are like the unsung heroes of the nutrition world.

One cup of these little guys gives you:

• 269 calories
• 14.5g protein
• 45g carbs (including 12.5g fiber – that’s almost HALF your daily need!)
• 4g fat
• Plus a ton of vitamins and minerals

Translation: These legumes are nutritional beasts.

And unlike that protein powder that tastes like chalky sadness, chickpeas actually taste good. Win-win!

Why Your Body Wants You to Eat More Chickpeas

I’m not saying chickpeas are magic beans but I’m not not saying that either.

Here’s what happens when you add these to your diet:

They keep you full forever. That fiber + protein combo? It’s like nature’s appetite control. Studies show that fiber-rich legumes like chickpeas significantly increase feelings of fullness.

They’re heart-healthy heroes. The soluble fiber in chickpeas has been shown to help lower cholesterol levels – your arteries will thank you.

They won’t spike your blood sugar. Unlike some carb sources that send your glucose levels on a roller coaster, chickpeas keep things steady thanks to that slow-digesting fiber.

They’re budget-friendly protein. Seriously, compare the cost of chickpeas to meat. Your wallet will do a happy dance.

The Protein Question: How Do Chickpeas Stack Up?

Let’s talk protein comparison, shall we?

Food (1 cup cooked)	Protein
Chickpeas	14.5g
Black beans	15.2g
Lentils	17.9g
Quinoa	8.1g
Chicken breast	~43g
Tofu (firm)	~20g

So no, chickpeas won’t replace a chicken breast for pure protein content. But they bring so much more to the table nutritionally that it’s not even a fair comparison.

And unlike most plant proteins, chickpeas contain decent amounts of all the essential amino acids your body needs – though they’re a bit low in methionine. That’s why the classic rice and beans combo exists – they complement each other’s amino acid profiles.

How to Actually Eat These Things

I know what you’re thinking: “Great, Josh, but what do I actually DO with chickpeas?”

I’ve got you covered:

The lazy option: Drain a can, rinse them, and toss them on literally any salad for instant protein.

The snack attack fix: Roast them with some olive oil and spices until crispy. WAY better than chips.

The crowd-pleaser: Blend them into hummus. Add tahini, olive oil, lemon juice, garlic. Boom – party dip that people actually want to eat.

The meal prep hero: Toss them in curry, stew, or soup. They absorb flavor like crazy and keep you full.

The unexpected winner: Mash them with avocado as a sandwich spread. Trust me on this one.

Pro tip for the brave: Try making chickpea cookie dough.

Yes, it sounds wrong. But chickpea cookie dough recipes are surprisingly delicious, high in protein, and won’t give you salmonella like the real thing. Win-win-win.

Important Tracking Notes (Because Details Matter)

If you’re tracking your food intake (and you probably should be), here are some chickpea facts to know:

Dry vs. Cooked: The nutritional info I’ve given is for cooked chickpeas. Dry chickpeas have about 3x the calories and protein per volume because they haven’t absorbed water yet.

Canned vs. Home-Cooked: They’re nutritionally similar, but canned ones often have added sodium. Just give them a good rinse before eating.

Weight vs. Volume: For the most accurate tracking, weigh your chickpeas rather than measuring by cup. Food scales don’t lie; measuring cups do.

Speaking of tracking, if you hate logging every bite in complicated apps, check out MealByMeal, where you can literally just text your meals and get instant tracking. Game-changer for the lazy efficient among us.

The Bottom Line on Chickpea Protein

Chickpeas give you 14.5g of protein per cooked cup along with fiber, complex carbs, and micronutrients that your body loves.

Are they the highest protein food on the planet? No.

Are they one of the most nutritionally complete, versatile, affordable, and sustainable protein sources available? Absolutely.

So next time you’re meal prepping or standing in front of your fridge wondering “what should I eat?”, remember the humble chickpea. Your muscles, gut, heart, and taste buds will all thank you.

Just don’t eat a whole can at once unless you want to experience the, uh, “musical” side effects of all that fiber. Consider yourself warned.