Congrats Seahawks!

The team at Tera says, "Go Hawks!" and congratulations on your outstanding recognition at the ESPYS!

As Pete Carroll is fond of saying, "it’s not how you start, it’s how you finish".

The Seahawks managed to do both on Wednesday night, when they won the first and the last awards presented in the nationally televised ESPYS ceremony from the Nokia Theatre in Los Angeles, Calif.

The first – “Best Breakthrough Player” – went to All-Pro cornerback Richard Sherman. The last – “Best Team” – went to the Super Bowl XLVIII champion Seahawks. It was a fitting both-ends sweep in what has been a magical run for the Seahawks in their fourth season under Carroll.

Read more here!

Feeling the Burn? Here’s How to Treat Minor Sunburn

If you've ever been afflicted by the prickly heat of sunburn, you know how it can put a damper on summertime fun. Should minor sunburn strike this season, here are some remedies for easing the burn. (If your burn is especially painful or blistered, consult your doctor!)

1) ​Pop a few pain pills.
Over-the-counter ibuprofen will help reduce inflammation, redness, pain, and swelling.

2) Apply a cool compress.
Soak a washcloth in cold water and place it upon the affected area for 15 minutes at a time. This will help take some of the heat out of the burn. A short soak in a cool bath can work here, too, along with chilled 100% aloe vera gel.

3) Hydrate.
Drink plenty of clear fluids. This will help your body repair the damage to your skin cells.

4) Moisturize.
Slather on quick-absorbing lotions to help keep your skin supple. Avoid ointments, however, as they create a barrier on the surface of the skin and actually trap in the heat.

5) SPF.
Of course, the very best remedy for sunburn is always prevention. Be sure to liberally apply sunscreen before venturing outdoors, and reapply every hour or so.

When might sunburn require medical attention? [Mayo Clinic]
What's The Best Remedy For A Bad Sunburn? [NPR]
Treating Sunburn [American Academy of Dermatology]
How To Treat a Sunburn [About]

Summer Superfoods That Pack Major Health Benefits

Good health and nutrition are just as much about being strategic with the foods that you consume as much as it is about choosing the right ones.

By combining certain superfoods — those foods with numerous nutritional benefits — your body profits even more than healthy eating alone. Those health benefits range from an extra boost to the immune system or lowering your risk of cancer, to giving you better skin. We've rounded up a bunch of superfoods that, when consumed together, pack a mighty punch.

Read more here.

Here’s How to Segment Citrus Fruit Like a Pro Chef

If you’ve ever gotten squirted in the eye while trying to eat an orange, you know how frustrating it is to peel and eat citrus fruits. These impressive tips will show you how to segment lemons, oranges, grapefruits, and other citrus fruits in just a few simple steps.

  1. Cut off the top and bottom parts of the fruit. Cut just about low enough to hit the end of the peel, so that the fruit stands on its own when you stand it on the counter.
  2. Peel the fruit. Start from the top and cut down toward the bottom, in sections. It should take you a few cuts to get the peel off all the way around the fruit.
  3. Trim off the white parts. Unless you’re a perfect cutter, you’ll likely have some white pith left over from the peel. Trim these pieces off by gently scraping the knife across the surface.
  4. Cut along the edges. All citrus fruits have naturally sectioned pieces, so you want to extract those from the fruit. Examine the surface and place your knife along the first edge you find, cutting just until you hit the center of the fruit. Then cut into the other side and the piece should fall out on its own.
  5. Repeat all over. Repeat this process all over the fruit, being careful not to cut into the membrane, until you’ve segmented the entire thing. You’ll be left with smooth, perfectly rounded pieces that are ideal for fruit salads.

How to Segment an Orange (Or Any Citrus Fruit) [The Kitchn]
How to Segment an Orange [Waitrose]
{How To} Segment an Orange [Plum Pie]

Easy Ways to Introduce More Calcium to Your Diet

Dairy products are usually cited as the main food sources of calcium, which can be difficult for those who are lactose intolerant, vegan, or simply dislike dairy. Luckily there are a number of non-dairy sources of calcium that aren’t as well known, and many of them are quite surprising. Here are a few of the best.

  1. Nuts and seeds. Healthy snacks like nuts and seeds don’t just quell your hunger, they also provide you with a beneficial dose of calcium. Brazil nuts, hazelnuts, and chestnuts are some of the most calcium-rich nuts, and they taste great in salads or on their own. Seeds like tahini, sesame seeds, sunflower seeds, and pumpkin seeds are also wonderful sources.
  2. Green vegetables. As if you needed another reason to eat your veggies, many greens are very high in calcium. In fact, it’s much easier for your body to digest vegetables like broccoli, kale, and spinach than it is to digest milk.
  3. Tofu. Everyone’s favorite meat substitute isn’t just a great source of protein, it’s also filled with healthful calcium. Many brands of tofu are fortified with a calcium sulfate, which can easily be found on the ingredient list.

18 Surprising Dairy-Free Sources of Calcium [Greatist]
18 Surprising Dairy-Free Sources of Calcium [HuffPost]
Surprising Calcium Sources for Dairy Haters [Reader’s Digest]

How to Find Farmers’ Markets Near You

If you’re frustrated with the lackluster produce and crowded aisles at your usual grocery store, maybe it’s time you take your food shopping outdoors. Farmers' markets are popping up in just about every town around the country, and shoppers love them for their local goods and enjoyable atmospheres. Here’s how you can find farmers' markets in your area.

The PBS Website
The Public Broadcasting System website isn’t just for finding educational programming, it’s also a great resource for finding farmers markets nearby. A detailed map offers red dots for the location of each major farmers' market to help you visualize where they’re located, while a list of both local and national resources will help you to narrow down your specific area.

Local Harvest
Local Harvest is an organization dedicated to connecting farmers both to one another and to consumers in order to create a more farm-to-table grocery shopping experience. The website contains a search tool that allows you to browse by farms, CSAs, farmers' markets, or co-ops, and it offers a helpful field to enter your specific location as well. This is especially handy when you’re traveling and you want to check out the farmers markets in an unfamiliar city.

4 Shoe Organization Tips to Reclaim Your Closets

From high heels to running sneakers, shoes have a habit of overtaking closets. They tumble off of shelves, get lost under the bed, and fill the entryway with unmanageable clutter. Here are four simple tips to help you tackle your shoe collection for good.

  1. Turn them into a display. If you have a too-big shoe collection and a too-small closet, make the most of your addiction. Treat your shoes like invaluable art by displaying them somewhere unexpected, like along a windowsill or in a credenza.
  2. Maximize space with flat shoes. While boots or heels can be clunky and hard to store, things even out with flats and sandals. These shoes can help you save a bit of precious storage space, so invest in a hanging shoe rack with flat pockets, or tuck them into an unused drawer.
  3. Stow fancy shoes away from the others. If you have a pair of expensive heels or leather tuxedo shoes that you only wear on special occasions, keep them in clear shoeboxes on a high shelf to make room for everyday pairs.
  4. Create DIY storage. Shoe storage units can be expensive, so why not get crafty and create your own? Bend some wire hangers to hang flats and sandals from sturdy cords.

25 Ways to Store Shoes in Your Closet [HGTV]
Shoe Storage Tips [The Container Store]

How to Fold a Fitted Sheet Without Frustration

It's the most dreaded task of laundry day: the attempted wrangling of the unruly fitted sheet. You might think it's impossible to get this oversized, elasticized piece of fabric into a shape that's nice and neat, but it can be done! These three steps take the mystery—and frustration—out of folding fitted sheets.

1. Take the sheet out of the dryer as soon as the buzzer sounds; this will prevent wrinkles and make the task of folding a little easier. Then, lay the sheet on a flat surface, like a table or your bed, and fold it in half width-wise. (To make the corners line up, flip the bottom corners inside out and tuck them inside their corresponding top corner.)

2. Now that you have somewhat of a square shape, fold the sheet in thirds by flipping the bottom (closest to you) up toward the middle of the square. Flip to top down on top of the first fold. Be sure to "crisp" the corners as you proceed.

3. At this point, you should have a rectangle shape. Fold the sheet in thirds again: Bring the left edge of the rectangle to the center, then bring the right edge of top of that. Voila! You should have a perfect square.

Do you have another method for folding fitted sheets? Let us know!

Living Well: 6 Secrets To Folding a Fitted Sheet [Design Mom]
How to Fold a Fitted Sheet [Martha Stewart]
How to Fold a Fitted Sheet into a Nice Flat Rectangle [Lifehacker]

5 Spring Vegetables and How to Choose Them

Lots of things are in bloom in the springtime, including a number of nutritious vegetables. It can be difficult to decide what to purchase when you’re faced with the overwhelming possibilities in the produce aisle, however, and it helps to go in with a plan for what to look for. Here are a few veggies that are in season in the spring.

1. Artichokes. Look for artichokes with tight, firm leaves that are deep green in color. Be sure to avoid ones with black spots, because this means they’re old and already rotting.

2. Asparagus. The thickness of the asparagus doesn’t matter, but you’ll need to check if it’s bright green and firm. Avoid bunches that are drooping or peeling.

3. Peas. Whether you’re looking for snow, sugar, or snap peas, you want to choose pods that are almost translucent.

4. Spinach. Spinach is one of the most nutrient-rich vegetables, but you should choose only fresh leaves to maximize its health benefits. Look for bunches that are darkly colored with no signs of yellowing or breaking.

5. Rhubarb. This isn’t the most common vegetable, but rhubarb is delicious in a number of sweet dishes from pies to cobblers. Avoid limp stalks and seek out ones that are deep red in color.

Spring Clean Your Diet [Cooking Light]
Spring’s Best Fruits and Vegetables [Real Simple]

Prep for a 5K With These Online Guides for New Runners

Running helps to build stamina and keeps your weight in check, and it’s a relaxing pastime once you get into the groove of things. If you want to start a running routine but you’re not sure where to begin, these online running guides can help.

Beginner’s Guide to Running
Written by a regular, everyday runner just like yourself, this accessible guide is full of tips and advice to help you get started. It focuses on making slow, gradual progress over time, and it outlines a general four-week plan of alternating walking and running. This beginner’s guide also offers advice for training for a 5k, purchasing running gear, and online resources for running injuries.

The Couch-to-5K Running Plan
Designed to get a completely novice runner ready to run a 5k, this is a fairly laid-back plan with truly ambitious results. You’ll build up to running long distances by increasing your time by a few minutes each week, and the incredibly detailed schedule will keep even the most unenthusiastic runner on track. The Couch-to-5k plan even has its own mobile app so you can track your progress while you’re running, compare your times from day to day, and even share your results with your friends.

Public Domain/