How to "Clean" out your Cleaning Supplies

Sometimes navigating all of the products and ingredients in cleaning supplies can be daunting. I wanted to give a short little post today and give you some lists of things to avoid and some really great, inexpensive, safe alternatives.

Avoid

1. Chlorine: It's been linked to many respiratory ailments as it can form a toxic gas when mixed with other chemicals It also burns and destroys tissue with direct contact.



2. Ammonia: This chemical has also been linked to a variety of respiratory problems.



3. Phosphates: This chemical softens water but is currently being banned from many states due to it's damaging effect on fish and freshwater systems.



4. Lye: This chemical is used in drain and oven cleaners, detergents, pool cleaners, metal polishers, and soap. It can irritate skin and eyes and has also been linked to many respiratory problems.
   

Great Alternatives

1. Hydrogen Peroxide: a fantastic natural bleaching agent and antimicrobial. It's compatible with body tissues and doesn't give off caustic fumes.



2. Vinegar: Dissolves soap scum and mineral buildup and kills mold and bacteria. Great for sinks, bathrooms, and makes a great glass cleaner.



3. Castile or Glycerin soap: These are great natural soap choices that aren't toxic.



4. Baking Soda: softens water and neutralizes minerals, helping soap clean better. It's also a great abrasive. When applied directly to a sponge it makes scrubbing stains easy.



5. Essential oils: Adding a little lavender, tea tree oil, thyme, or even lemon juice to the above ingredients and water makes a nice scented cleaner. In addition, all of the oils I mentioned above have their own anti-microbial properties - more help with cleaning!
   

For a post on how to mix a few of these items into your own cleaners click here.

Seriously folks, I went to Costco recently and bought a huge container of vinegar and 2 large bottles of hydrogen peroxide that will last me for months and I think I spent a total of $5.00. Baking soda - I bought a large box for $2.00. My house seems a lot fresher and it is one of the things you can do for very little expense. I know I used to spend way more on cleaning supplies when I was purchasing them from the grocery store in individual bottles.

Karla

Lemon Water

I have been thinking about internal cleansing a lot lately...not exactly sure why, but I think between everyday stresses and the busy social life I have had lately, I feel the need to clean out and revitalize. One of the simple ways to help your body feel clean and refreshed is to drink a lukewarm glass of lemon water right away each morning. I started doing this a while back and actually wake up some mornings craving it.

Apart from being an amazing body alkalizer, lemon water also gives the following health benefits:

• Lemons are antiseptic
  
• Lemon water has excellent digestive properties and can ease heartburn, bloating and other digestion problems
  
• Lemon water cleanses and stimulates the liver and kidneys
  
• Lemon juice contains calcium, magnesium and potassium
  
• Lemon juice has been known to relieve asthma
  
• Lemon water (hot) offers relief from cold and flu symptoms while providing some much needed Vitamin C
  
• Lemon juice is a great skin cleanser
  

So if you do not do anything else - start every single day with a glass of lovely lemon water!

Note: Unless you are really scrubbing your lemons or using only organic, don't let your lemon float in the water. You risk drinking more chemicals and pesticides that way. Try to just squeeze it into your water.

- Shannan

Sources: Energise Alkaline Diet & Nutrition

Almond Crunch Granola

Here is a great healthy recipe for making your own granola. Granola is a fantastic cereal, but it's also a great whole grain snack. Mix in some dried fruit or raw chocolate nibs and keep a bowl on the counter for when the kids get the munchies. Much better than the chips or pretzels!

3 cups rolled oats

1 1/2 cups unsweetened shredded coconut

1 cup pumpkin seeds

1 cup sunflower seeds

1/2 cup sesame seeds

1/2 cup wheat germ, spelt germ or flax seed meal

1/2 cup honey or maple syrup

1/4 cup sunflower oil

1/2 cup water

1 cup sliced or slivered almonds

2 teaspoons vanilla or hazelnut extract

Preheat oven to 225 degrees. Lightly oil a large baking dish or just line the dish with parchment paper. In a large mixing bowl combine the first six ingredients (oats through wheat germ) and stir well until mixed. Add the sweetener, oil and water and mix until well blended and crumbly. Pour mixture into baking pan, spread evenly, and put in oven.

You have to stir the granola from time to time as it's baking. The granola is done when it is thoroughly dry and light brown in color.

Add the almonds on the top of the granola when it is almost done.

I make a double batch when I make this and freeze what I won't use in a freezer bag.

To make a great snack, mix this with your favorite dried fruit, some raw chocolate nibs or chocolate chips, or add another nut. You've got your own trail mix.

Enjoy!

Karla

Healthy Eating Tips for Summer Cookouts

This glorious holiday weekend (and I do mean glorious - the weather has been awesome) is not even over yet and already I am feeling the need to get back into my own eating routine. It is funny how once you are used to eating fresh healthy whole foods, it takes fewer processed party foods to make you feel funky.

Here are a few tips that I picked up in my Self magazine that I think really make sense and can help keep us on track when making healthy food choices in our everyday lives or at the next summer cook-out. With summer only starting, there are bound to be many more...

1. If you can't grow it, don't eat it. (this is my personal favorite) A potato comes from the ground, an egg comes from a hen. But where did that Pop-tart come from? If your best guess is "aisle 7," pass it up. Processing takes out nutrients such as antioxidants and fiber, even when chemists add them back, nothing stacks up to Mother Nature.

2. A frozen berry beats a fresh doughnut. Purchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don't default to a package of Oreos. Whether you are purchasing frozen, fresh or even canned fruit, they all have comparable amounts of nutrients and are way better for you than a doughnut.

3. Judge your food by its cover. When you have to hack through layers of packaging and plastic to get to your dinner, it's likely to be unhealthy. Plus according to research, chemicals in plastic food containers may actually lower fertility.

4. Make sure you can ID the animal. You don't have to hunt down your own supper, but if your chicken has been molded into a nugget, who knows what you're really chewing. Same goes for meat processed into sausage, strips or slices. In addition to some meat you are also consuming tons of sodium and preservatives.

For the full list of 20 Ways to Eat Healthier Right Now click here.

Now a couple of my own summer party survival tips...

1. Take something to the party that you want to eat. You may be thinking duh???, but instead of letting the host/hostess suggest that you bring a bag of chips, offer to bring a veggie tray, fresh fruit or a green salad. That way you know you can fill your plate with something good for you while you are there.

2. Make your own. If you are going to have a treat or you want to give your kids one, make it yourself. I don't care what anyone says a homemade chocolate chip cookie is better for you than the ones that have been on a grocery store shelf for a few months. At least I can clearly identify the ingredients in my own cookies, even if sugar is one of them.

3. Don't get taken down by your drink. On a hot day we all know that water is the only drink our bodies really want. So, try to avoid sugary, carbonated drinks. Nobody wants to feel sluggish and bloaty in their shorts, cute summer skirt, not to mention their bathing suit!

Enjoy the rest of your holiday weekend!

- Shannan

Sources: Self Magazine

Making Your Own Kefir

One of my friends from my food coop recently gave me some kefir grains to start making my own kefir. I had tried commercially prepared kefir before and thought it would be fun to try to make my own. I love it and after reading up on kefir, I'm really excited about all the health benefits myself and my family are getting from drinking kefir.

Kefir is a cultured-milk beverage which originated in the northern slopes of the Caucasus Mountains and is believed to date back at least 1,000 years. It was developed to preserve milk over extensive periods before refrigeration. It's reported that the tribes-folk of this particular region were renowned for their longevity with little to no known disease. A life span of over one hundred years was common for folks living in the region where kefir was cultured.

Kefir is basically a fermented milk product with awesome health benefits.

1. It's a natural probiotic that contains live active cultures of normal digestive flora and will repopulate your digestive tract and aid in digestion. It's thought that kefir is actually superior to yogurt because yogurt is made with transient, less potent bacteria. The organisms in kefir will repopulate the digestive tract with good organisms that can actually overtake pathogenic organisms in the gut.


2. When kefir is consumed, digestive enzymes stores are added to the body. This reduces the digestive burden on the body. This also strengthens the immune system.
   
3. Eating or drinking fermented foods of any kind adds predigested food full of vitamins and minerals to the body. The lactose in milk is completely digested in kefir which makes it easy for those who are lactose intolerant to consume.


4. Kefir normalizes the intestinal tract and can reverse constipation and diarrhea


5. Kefir lowers high blood pressure

How to culture your own kefir

1. Find a friend who has some kefir grains they can share. These multiply quite fast and can and should be separated. I've already passed on some new grains. You can purchase the grains on the Internet, but they can be quite spendy and usually if you ask around someone has some to share.
2. Place the kefir grains into a clean glass jar. Kefir "grains" are a bit of a misnomer as they are actually a soft gelatinous mass made up of friendly Lactic acid bacteria, vinegar-producing bacteria and yeast strains. They are slightly granular in structure which is how they obtained the name kefir grains.



3. Add milk and gently stir or lightly shake to mix the grains in milk. I use raw cow's milk, but raw goat's milk can also be used or raw whole cream. I'm sure pasteurized milk could also be used, but I'm a big fan of the added health benefits of using raw milk.



4. Lightly screw on a lid. Leave the lid loose enough so that carbon dioxide created in the fermentation process can escape.



5. Store the culture out of direct sunlight on your counter or in a cupboard for about 24 hours. Give it a gentile stir or shake a few time during that period.



6. When it's thickened to your liking - and time and experimentation will tell you when that is - strain the kefir through a sieve or slotted spoon. (Some experts say not to use metal spoons or metal of any kind with your kefir.) This will separate the grains from the kefir and you can put the kefir grains int a clean jar with fresh milk and repeat the process. If you don't wish to repeat the process right away, simply store the grains in a small jar, cover them with a little milk, and place them in the refrigerator. They will inactivate in the cold and wait until you are ready for another batch of kefir.

You will notice with each batch of kefir that your kefir grain will grow or smaller grains will separate. These are baby grains and can be shared with a friend or mixed in a smoothie and consumed.

How to enjoy kefir

1. You can consume it fresh, refrigerate it for later use, or ripen at room temperature over a period of days. Ripening improves flavor and increase vitamins B1, B6, and B9 (folic acid). Kefir has a sour refreshing flavour with a slight subtle aroma of fresh yeast. It also has a natural effervescent sparkling tanginess. It is especially yummy if blended with some fresh fruit or fruit juice.



2. Add some kefir to your favorite smoothie recipe - it's to die for. It's also the best way to get some probiotics to your kids as they will love the added tangy flavor kefir adds to a smoothie. I also blend up some kefir smoothies and freeze them for popsicles.



3. Here's a great recipe I'm planning to try for Kefir Avocado soup. Blend one avocado, 1 tablespoon red onion, 1-2 tablespoons lemon juice, 2 tablespoons chopped cilantro, 3/4 to 1 cup of kefir, 1/2 teaspoon red pepper flakes in a food processor until smooth. Enjoy.

Karla

Benefits of Massage

As a busy mom I have a hard time slowing down and relaxing. It is rare that I sit for more than a quick salad all day long and constantly feel like there is more to be done than time in the day. Well today I took a little time for myself and finally got the massage my husband had purchased for me nearly a year and a half ago!

I have to say it was phenomenal and I have never felt so relaxed. My mind cleared and my body just melted. There was not an ounce of stress left in my body by the end of the massage. I highly recommend taking some time for yourself.

Naturally I had to investigate the health benefits of massage so I am passing along this article I found at massagetherapy.com.

The Benefits Of Massage

What exactly are the benefits of receiving massage or bodywork treatments? Useful for all of the conditions listed below and more, massage can:

- Alleviate low-back pain and improve range of motion.
- Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
- Ease medication dependence.
- Enhance immunity by stimulating lymph flow—the body’s natural defense system.
- Exercise and stretch weak, tight, or atrophied muscles.
- Help athletes of any level prepare for, and recover from, strenuous workouts.
- Improve the condition of the body’s largest organ—the skin.
- Increase joint flexibility.
- Lessen depression and anxiety.
- Promote tissue regeneration, reducing scar tissue and stretch marks.
- Pump oxygen and nutrients into tissues and vital organs, improving circulation.
- Reduce postsurgery adhesions and swelling.
- Reduce spasms and cramping.
- Relax and soften injured, tired, and overused muscles.
- Release endorphins—amino acids that work as the body’s natural painkiller.
- Relieve migraine pain.

A Powerful Ally
There’s no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

- Decreased anxiety.
- Enhanced sleep quality.
- Greater energy.
- Improved concentration.
- Increased circulation.
- Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Profound Effects
In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

- Arthritis sufferers note fewer aches and less stiffness and pain.
- Asthmatic children show better pulmonary function and increased peak air flow.
- Burn injury patients report reduced pain, itching, and anxiety.
- High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
- Premenstrual syndrome sufferers have decreased water retention and cramping.
- Preterm infants have improved weight gain.

Research continues to show the enormous benefits of touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat postsurgery or pain patients as part of the recovery process.

Increase the Benefits with Frequent Visits
Getting a massage can do you a world of good. And getting massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn’t mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

Review the clinical research studies examining the benefits of massage.

Review massage information from the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health.

10 Tips for Shopping Your Local Farmer's Markets

One thing I look forward to every summer is shopping at local Farmer's Markets. I love knowing that my produce was just picked that day and packed with the maximum nutrients. I also love supporting my local economy. Did you know that when you shop at local farmer's markets as much as $.80 of every dollar goes back to the community where you live. Compare that to $.09 on the dollar that goes back to the community when produce is purchased from local grocery stores. It's just so refreshing to get outside and smell the fresh air and see all of the fresh produce and flowers.

For those who are new to shopping at Farmer's Markets your first few trips can be a bit daunting. It's definitely a different experience than shopping on aisle 9 at the grocery store. Here is a list of my favorite tips to help you navigate those first few trips.

1. Keep a list of all the local farmer's markets and hours in a convenient place. I keep one on the refrigerator and in my work bag/purse. Look at Local Harvest or Eat Well Guide if you are unsure where your local markets are located.



2. Take Your Kids! This is a great learning opportunity for them. Many times if they can pick their own veggies, they will be much more apt to eat them.
   


3. Bring a re-usable shopping bag (or two) that can hang over your shoulder to help carry everything out comfortably.



4. Go early to get the best pick of produce. If you go early, it's also a nice time to chat with farmer's about their growing practices.



5. Get a cup of herbal tea or coffee and then take some time to scope out the whole market before starting to purchase. This way you can see whose produce looks the best and see the best prices.


6. Bring cash and mostly small bills like $5 and $1 bills.




7. As you buy, place heavier items in the bottom of the bag to preserve more tender vegetables.




8. Buy in bulk. If the green beans look especially nice - buy alot. You may get a discount for buying more and if you lightly steam them when you get home you can eat some for dinner and freeze the rest for winter when fresh produce isn't as plentiful.



9. Make sure you ask if the produce is grown locally. Some markets demand only locally grown produce, others don't.




10. Asking a vendor about if he grows his crops using organic or sustainable practices is a better question than "is your product organic"? If you ask if produce is organic, a vendor will assume you mean certified organic and tell you no. Many farmers grow completely organic produce but have not been certified either due to cost or some technicality that would keep them from certification. There are many wonderful farms that you don't want to miss that sell organic produce but are not "certified organic."

Get out there and enjoy all that your local farms have to offer!

Karla