Over the past five years, the Environmental Protection Agency (EPA) tested the water (used both for drinking and in the lavatories) on more than 300 planes from various airlines and found the bacteria coliform (a commonly used bacterial indicator of the sanitary quality of foods and water) in 15 percent of them.  While coliform itself is not usually harmful it does indicate the presence of other germs and bacteria that can cause disease.

Subsequently, the EPA ruled that airlines must take steps in order to rid tap water used on board of such bacteria.  The rules essentially mandate that airlines that test their water often do not have to disinfect and flush as often while airlines that test the water less frequently are required to flush and disinfect more often.  The new rules apply only to tap water used onboard, not bottled water.

Under a settlement with the EPA, forty-five domestic carriers have already agreed to the rules and will test their water frequently and report the results (which will be made public).  While the carriers have up to two years to enact the new rules, the EPA estimates complying with them will cost approximately $7 million annually.  Learn more about the issue on the official EPA website.

Did you know that boosting your heart rate releases endorphins which can elevate your mood and bolster your spirits? So whether you’re feeling stressed out about work or feeling low despite the holidays, rev up your heart rate a feel-good high.

Just 30 minutes of exercise a day is enough to rev your engine and work up a sweat. Aerobic training in intervals is one of the best ways since it really works your body in short bursts which enables you to reach higher levels of aerobic intensity in less time. For cardio trying running (either outside or on a treadmill), jumping rope, cycling, kickboxing, step aerobics, or even fast-paced dancing.

Another way to get the heart pumping is caffeine. It stimulates the cardiovascular system, which in turn can increase alertness and improve your mood. Furthermore, caffeine can improve physical performance (which is why a little caffeine before the gym can really amplify your workout) and stimulate respiration. Try taking an energy supplement that has caffeine, an energy sports drink (though be aware that many are loaded with sugar and calories), or drink some coffee in the morning to get your day started off on the right foot.

The holidays are notorious for unhealthy (albeit tasty) food and overeating…especially at the annual get-togethers. If you are hosting a holiday soiree, consider these healthy yet yummy holiday food tips I’ve gathered from various Utah catering companies.

• Skip the appetizers high in fat, sugar and calories (i.e. chips and dips). Serve shrimp and cocktail sauce, crudités, and fresh seasonal fruit.
• Use the light varieties of sour cream and butter in your cooking – you won’t be able to taste the difference!
• Sauté food in citrus juice, chicken juice, or balsamic vinegar instead of butter or oil.
• If you will be serving alcoholic beverages, opt for light beer or wine – all the taste without the calories and fat.
• Coffee and punch with low calories make great drinks for those who prefer non-alcoholic drinks.
• Use smaller plates and serving dishes. While there will be those guests who simply don’t get the hint, it could actually help reduce overeating among your guests.
• Reduce sodium by using herbs and spices instead of salt and using low-sodium options of cooking ingredients such as broth and butter.
• Applesauce or sugar substitutes (i.e. Splenda) can replace sugar in some baked goods without compromising taste.
• When serving meat, choose lean cuts and bake or grill them. Healthy but delicious meats include turkey, chicken, and fish.

Ok. So maybe I won’t be THAT relaxed. But close enough!

• If you found that you have lost weight and your clothes don’t fit they way they should anymore, go buy some new clothes. Even if you haven’t hit your target weight yet, reward yourself. You should be able to feel great about yourself at every stage of your weight loss. I know that it can get a little expensive to buy a whole new wardrobe. So, consider wholesale clothing. This way, you can get them a lot cheaper, but you still look great.
• Find little ways to reward yourself for doing such a great job and for staying consistent with your fitness goals. You could treat yourself to a spa, a night out with friends, or even some personal time catching up on reading, sleep, or just relaxation.
• Remember that it is ok to have confidence in yourself, how you look, and your abilities. And when people compliment your weight loss, say “thank you” and don’t tell them how much more you have to lose. Be proud of what you have accomplished so far.