Especially when you have children cleaning house with you, it's important to make sure the cleaners you are using are safe. I use antibacterial or regular dish washing liquid or hand soap to clean most everything in my home from kitchen counters to the inside of the toilet bowl. When needed, I add a little baking soda for a bit of abrasive material when the surface I'm cleaning needs it. Whenever you would use comet or ajax, baking soda alone or mixed with a bit of soap and/or water will do just as well without creating a puff of dangerous chemicals to breathe in.
White vinegar and water do a great job on tile or vinyl flooring. For a great window cleaner, mix 1/2 C isopropyl alcohol, 1/2 C water, and 4 TBS ammonia. Put it in your old windex bottle. For furniture polish, 1/2 C vinegar, 1/2 C mineral oil, 2 TBS lemon or other essential oil. Just spray and buff. If you don't have time to make your own furniture polish, try Murphy's oil or similar. Most oil based cleaners are fairly safe.
If you are looking for an alternative to sponges that harbor bacteria, just use a hand towel cut in half or folded over and sewn into a tube. Using whit ensures that you will be able to launder your cleaning towels in bleach to remove any bacteria. Cutting the hand towels in half or sewing them provides the perfect size for cleaning, and also ensures that you will not mix up your cleaning towels with your bath towels, if they are also white.
The web is full of recipes for healthy cleaners, so if you need something more specific than these general cleaners, browse the web for a healthier alternative to commercial products.
This will help your budget as well! Commercial cleaners cost several times what home made, healthier cleaners cost.
Wednesday, March 25, 2009
Tuesday, March 24, 2009
Sugar
I would like to pass on some information I have read on the effects of sugar on your body:
Glucose is cancer's preferred fuel. Glucose and vitamin C have similar chemical structures and fight for the same space inside a cell. Vitamin C is needed by white blood cells to combat bacteria and viruses. Even a small amount of sugar can cause your immune system to slow to a crawl. So, now we are talking about the root of all disease which always begins at the molecular level.
The honey-bear is the only animal in nature that has problems with tooth decay. Honey has the highest calorie content of all sugars with 65 calories/tablespoon, compared to the 48 calories/tablespoon found in table sugar. Sugar makes the blood very thick and sticky, inhibiting much of the blood flow into the minute capillaries that supply our gums and teeth with vital nutrients. The increased calories are bound to cause increased blood serum fatty acids, as well as weight gain, on top of the risk of more cavities.
Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. When you eat a refined carbohydrate like suger, your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.
Diabetes is another commonly known disease caused by sugar as well as a high fat diet. Diabetes is caused by the failure of the pancreas to produce adequate insulin when the blood sugar rises. A concentrated amount of sugar introduced into the system sends the body into shock from the rapid rise in the blood sugar level. The pancreas eventually wears out from overwork and a person becomes diabetic. Hypoglycemia occurs when the pancreas overreacts to the large amount of sugar in the blood and releases too much insulin leaving one with the “tired” feeling as the blood sugar level becomes lower than it should be.
Another serious problem with sugar that is now coming to the forefront is various levels of mental problems. Our brains are very sensitive, and react to quick chemical changes within the body. As sugar is consumed, our cells are robbed of their B vitamin, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind, and has also been linked with juvenile criminal behavior.
Refined sugar is called a drug by some, because in the refining process everything of food value has been removed except the carbohydrates-pure calories, without vitamins, minerals, proteins, fats, enzymes or any of the other elements that make up food. Many nutrition experts say that white sugar is extremely harmful, possibly as harmful as a drug, white refined sugar-is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11. It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms, and absolutely nothing else to offer. The chemical formula for cocaine is C17H21NO4. Sugar’s formula again is C12H22O11. For all practical purposes, the difference is that sugar is missing the “N”, or nitrogen atom. Studies show that sugar is just as habit-forming as any narcotic. If you have any doubts as to the detriments of sugar (sucrose), try leaving it out of your diet for several weeks and see if it makes a difference! You may also notice you have acquired an addiction and experience some withdrawal symptoms.
In 1997 Americans devoured 7.3 billion pounds of candy. Americans spent an estimated $23.1 billion dollars on candy and gum. The average American consumed a record 27.3 pounds of candy and gum in the same year-the equivalent of about six regular sized chocolate bars a week-marking the fifth consecutive year of increased demand. Consumption of processed foods (which are laced with sugar) cost the American public more than $54 billion in dental bills each year.
Today we have a nation that is addicted to sugar. In 1915, the national average of sugar consumption (per year) was around 15 to 20 pounds per person. Today the average person consumes his/her weight in sugar, plus over 20 pounds of corn syrup. To add more horrors to these facts, there are some people that use no sweets and some who use much less than the average figure, which means that there is a percentage of the population that consume a great deal more refined sugar than their body weight. The human body cannot tolerate this large amount of refined carbohydrates. The vital organs in the body are actually damaged by this gross intake of sugar.
I hope that this small amount of information on sugar helps influence the amount of sugar you eat.
Keep up the good work! (And mark it all down in your journal!)
Glucose is cancer's preferred fuel. Glucose and vitamin C have similar chemical structures and fight for the same space inside a cell. Vitamin C is needed by white blood cells to combat bacteria and viruses. Even a small amount of sugar can cause your immune system to slow to a crawl. So, now we are talking about the root of all disease which always begins at the molecular level.
The honey-bear is the only animal in nature that has problems with tooth decay. Honey has the highest calorie content of all sugars with 65 calories/tablespoon, compared to the 48 calories/tablespoon found in table sugar. Sugar makes the blood very thick and sticky, inhibiting much of the blood flow into the minute capillaries that supply our gums and teeth with vital nutrients. The increased calories are bound to cause increased blood serum fatty acids, as well as weight gain, on top of the risk of more cavities.
Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. When you eat a refined carbohydrate like suger, your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.
Diabetes is another commonly known disease caused by sugar as well as a high fat diet. Diabetes is caused by the failure of the pancreas to produce adequate insulin when the blood sugar rises. A concentrated amount of sugar introduced into the system sends the body into shock from the rapid rise in the blood sugar level. The pancreas eventually wears out from overwork and a person becomes diabetic. Hypoglycemia occurs when the pancreas overreacts to the large amount of sugar in the blood and releases too much insulin leaving one with the “tired” feeling as the blood sugar level becomes lower than it should be.
Another serious problem with sugar that is now coming to the forefront is various levels of mental problems. Our brains are very sensitive, and react to quick chemical changes within the body. As sugar is consumed, our cells are robbed of their B vitamin, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind, and has also been linked with juvenile criminal behavior.
Refined sugar is called a drug by some, because in the refining process everything of food value has been removed except the carbohydrates-pure calories, without vitamins, minerals, proteins, fats, enzymes or any of the other elements that make up food. Many nutrition experts say that white sugar is extremely harmful, possibly as harmful as a drug, white refined sugar-is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11. It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms, and absolutely nothing else to offer. The chemical formula for cocaine is C17H21NO4. Sugar’s formula again is C12H22O11. For all practical purposes, the difference is that sugar is missing the “N”, or nitrogen atom. Studies show that sugar is just as habit-forming as any narcotic. If you have any doubts as to the detriments of sugar (sucrose), try leaving it out of your diet for several weeks and see if it makes a difference! You may also notice you have acquired an addiction and experience some withdrawal symptoms.
In 1997 Americans devoured 7.3 billion pounds of candy. Americans spent an estimated $23.1 billion dollars on candy and gum. The average American consumed a record 27.3 pounds of candy and gum in the same year-the equivalent of about six regular sized chocolate bars a week-marking the fifth consecutive year of increased demand. Consumption of processed foods (which are laced with sugar) cost the American public more than $54 billion in dental bills each year.
Today we have a nation that is addicted to sugar. In 1915, the national average of sugar consumption (per year) was around 15 to 20 pounds per person. Today the average person consumes his/her weight in sugar, plus over 20 pounds of corn syrup. To add more horrors to these facts, there are some people that use no sweets and some who use much less than the average figure, which means that there is a percentage of the population that consume a great deal more refined sugar than their body weight. The human body cannot tolerate this large amount of refined carbohydrates. The vital organs in the body are actually damaged by this gross intake of sugar.
I hope that this small amount of information on sugar helps influence the amount of sugar you eat.
Keep up the good work! (And mark it all down in your journal!)
Thursday, March 19, 2009
Appetite Control
I was listening to an ad yesterday for appetite control pills. I don't know whether these pills are healthy or not, (my guess is-not) but I wonder whether hunger is the issue when most people overeat. There are so many reasons we overeat. We eat more at social gatherings, on vacations, to reward ourselves, to fill an emotional hole, even in some cases, to punish ourselves. Hunger is rarely the reason when I eat too much. I think it is a habit during certain times of the day and other times, it is out of boredom.
I think we should examine the reasons for our overeating before we determine how we are going to change our behavior. We might need to show more restraint when eating out or when we are at parties or on vacations. We can do this by ordering less, and spending more time in conversation than actually eating. If we are going to reward ourselves, a nice bubble-bath, a trip to the salon, a walk through the park, a new accessory or journal or book, would be better than a piece of cake. Well, healthier, anyway. If we are sad, lonely, or having a pity party, it might work to get out of the house and visit a friend or see a funny movie or go window shopping. My reasons for overeating- habit during certain times of the day and out of boredom- are easily fixed if I take the time to think about what I am doing. New habits are not too difficult to pick up and surely I can find something better to do than eat!
I have a list for my children called the "Mom, I'm bored" list. It lists every game in the house; the outside toys, bikes, balls, etc. we have to play with; suggestions of things to do, like reading a book, playing with the dogs, etc. I need to make one for myself, I think, because my to-do list isn't much incentive not run to the pantry when I have time to myself.
Another time I do eat when I'm not hungry is during our movie nights. I finally settled this by putting a pair of 2 pound weights by the tv. If my arms are busy lifting, they can't be shoveling food. Now that's not to say that I lift weights for 2 hours while I watch a movie, but I do pick them up when I have the urge to eat when I am full.
I don't believe in appetite control pills is because I don't think too many overeat because of hunger. I think that taking these pills, or eating anything that claims to "fill us up" only messes with our natural ability to feel hungry when we need food and to be able to tell when we are full. Maybe, for some of us, we have lost the ability to recognize when we are hungry or full and we need to pay close attention to our bodies and re-learn the natural cues that tell us when to eat and when to stop.
I read about a situation in the book "Body Clutter" that made me cry. Apparently, a woman observed a mom and her little children ordering at McDonald's. The children were little- six and under. They wanted cheeseburgers. The mom told them that the double cheeseburger was only a few cents more and, therefore, the better value. The kids replied that they were not hungry enough for the double cheeseburger (what six year old needs a double cheeseburger, anyway) and they just wanted the regular cheeseburger. The mother argued, and, in the end, bought all the children double cheeseburgers because it was the better deal. Well, as you might expect, the children could not finish the sandwiches. (Great value, right?) The mother then proceeds to tell the children not to waste food and informs them that if they do not finish their sandwiches, they will not be getting ice cream cones. So, these precious little children crammed the rest of their sandwiches down their throats and then got their ice cream. Is it any wonder that so many children are obese? And is it any wonder that we, ourselves, have learned to ignore our own body's cues in favor of cleaning our plates and getting the better deal?
Today, think about what triggers your eating when you are not hungry. Think about the times of day when you have the most trouble avoiding unneeded food. Try to create strategies to use during these times. Write them in your journal and see if they don't help over the next week or two.
I think we should examine the reasons for our overeating before we determine how we are going to change our behavior. We might need to show more restraint when eating out or when we are at parties or on vacations. We can do this by ordering less, and spending more time in conversation than actually eating. If we are going to reward ourselves, a nice bubble-bath, a trip to the salon, a walk through the park, a new accessory or journal or book, would be better than a piece of cake. Well, healthier, anyway. If we are sad, lonely, or having a pity party, it might work to get out of the house and visit a friend or see a funny movie or go window shopping. My reasons for overeating- habit during certain times of the day and out of boredom- are easily fixed if I take the time to think about what I am doing. New habits are not too difficult to pick up and surely I can find something better to do than eat!
I have a list for my children called the "Mom, I'm bored" list. It lists every game in the house; the outside toys, bikes, balls, etc. we have to play with; suggestions of things to do, like reading a book, playing with the dogs, etc. I need to make one for myself, I think, because my to-do list isn't much incentive not run to the pantry when I have time to myself.
Another time I do eat when I'm not hungry is during our movie nights. I finally settled this by putting a pair of 2 pound weights by the tv. If my arms are busy lifting, they can't be shoveling food. Now that's not to say that I lift weights for 2 hours while I watch a movie, but I do pick them up when I have the urge to eat when I am full.
I don't believe in appetite control pills is because I don't think too many overeat because of hunger. I think that taking these pills, or eating anything that claims to "fill us up" only messes with our natural ability to feel hungry when we need food and to be able to tell when we are full. Maybe, for some of us, we have lost the ability to recognize when we are hungry or full and we need to pay close attention to our bodies and re-learn the natural cues that tell us when to eat and when to stop.
I read about a situation in the book "Body Clutter" that made me cry. Apparently, a woman observed a mom and her little children ordering at McDonald's. The children were little- six and under. They wanted cheeseburgers. The mom told them that the double cheeseburger was only a few cents more and, therefore, the better value. The kids replied that they were not hungry enough for the double cheeseburger (what six year old needs a double cheeseburger, anyway) and they just wanted the regular cheeseburger. The mother argued, and, in the end, bought all the children double cheeseburgers because it was the better deal. Well, as you might expect, the children could not finish the sandwiches. (Great value, right?) The mother then proceeds to tell the children not to waste food and informs them that if they do not finish their sandwiches, they will not be getting ice cream cones. So, these precious little children crammed the rest of their sandwiches down their throats and then got their ice cream. Is it any wonder that so many children are obese? And is it any wonder that we, ourselves, have learned to ignore our own body's cues in favor of cleaning our plates and getting the better deal?
Today, think about what triggers your eating when you are not hungry. Think about the times of day when you have the most trouble avoiding unneeded food. Try to create strategies to use during these times. Write them in your journal and see if they don't help over the next week or two.
Wednesday, March 18, 2009
Clean Your House and Burn Calories
I spend a lot of my time sitting. I work on the computer, read books, or sit with the kids, teaching or correcting. This has caused me to look for ways to maximize the amount of time I spend moving through my day. There are some simple ways to strengthen your body while doing everyday activities.
I now stand at my kitchen counter to cut coupons. I would like to place my computer somewhere on a counter so I can stand a bit more during the day. I sit in the rocker and use my calf muscles to move me instead of sitting on the sofa or a chair. Whether you are sitting or standing still, be sure that your posture is correct to strengthen your core muscles. If you have been slouching a while, this is going to hurt! But it will be worth the work when your back muscles are beautifully sculpted and you are able to take long, deep breaths instead of the shallow ones bad posture encourages. Pick things up by bending deeply at the knee. This is much more productive than doing a set of squats.
I also weigh the benefits of efficient cleaning vs. cleaning with a focus on movement. Sometimes the two are compatible. For example, seeing how quickly I can windex all the glass and mirrors in my home. Sometimes, being an inefficient housekeeper is more beneficial to my body. When I have the time, I might bring laundry up and down the stairs with more frequency than needed. (I could just run up and down the stairs for exercise, but that's not much fun. I get nothing accomplished but creating a not-so-nice wear pattern in my carpet, so I figure that taking my time with the laundry is worth it when I can.)
If you can put on some fast music while doing your chores, this usually speeds up the rate at which you move. It also makes cleaning more fun.
Weeding the garden and other lawn work is very good strength conditioning. Jeff and I find it funny that people will hire out lawn work and then pay for gym membership. We never work harder than when we are out doing the lawn. Another great thing about yard work, is that there is something for everyone to do, so the whole family is working together. Jeff mows, Connor edges, Mary and I weed and sweep. It can actually be pretty fun sometimes (when we get out there before the summer heat gets terrible in the afternoons.)
You might be interested to know just how many calories you can burn by doing ordinary things. Here's a list of everyday activities and the calories they burn:
sleeping: 60 calories per hour
sitting on the couch: 75 calories per hour (the number goes down if you are watching t.v.)
grocery shopping: 90 calories per hour (though I'm convinced the number goes up dramatically when you shop with kids.)
light household chores: 95 calories per hour
standing in line: 100 calories per hour
playing with your dog: 110 calories per hour
playing with kids (not rigorous): 120 calories per hour
driving: 120 calories per hour
walking: 130 calories per hour
shopping: 135 calories per hour
eating: 140 calories per hour
household chores (vacuuming, scrubbing): 225 per hour
gardening: 230 calories per hour
brisk walking: 250 calories per hour
mowing the lawn: 295 calories per hour
lifting weights: 300 calories per hour (I wonder if this includes laundry baskets and homeschool books?)
So, be encouraged! You are probably accomplishing more than you think
I now stand at my kitchen counter to cut coupons. I would like to place my computer somewhere on a counter so I can stand a bit more during the day. I sit in the rocker and use my calf muscles to move me instead of sitting on the sofa or a chair. Whether you are sitting or standing still, be sure that your posture is correct to strengthen your core muscles. If you have been slouching a while, this is going to hurt! But it will be worth the work when your back muscles are beautifully sculpted and you are able to take long, deep breaths instead of the shallow ones bad posture encourages. Pick things up by bending deeply at the knee. This is much more productive than doing a set of squats.
I also weigh the benefits of efficient cleaning vs. cleaning with a focus on movement. Sometimes the two are compatible. For example, seeing how quickly I can windex all the glass and mirrors in my home. Sometimes, being an inefficient housekeeper is more beneficial to my body. When I have the time, I might bring laundry up and down the stairs with more frequency than needed. (I could just run up and down the stairs for exercise, but that's not much fun. I get nothing accomplished but creating a not-so-nice wear pattern in my carpet, so I figure that taking my time with the laundry is worth it when I can.)
If you can put on some fast music while doing your chores, this usually speeds up the rate at which you move. It also makes cleaning more fun.
Weeding the garden and other lawn work is very good strength conditioning. Jeff and I find it funny that people will hire out lawn work and then pay for gym membership. We never work harder than when we are out doing the lawn. Another great thing about yard work, is that there is something for everyone to do, so the whole family is working together. Jeff mows, Connor edges, Mary and I weed and sweep. It can actually be pretty fun sometimes (when we get out there before the summer heat gets terrible in the afternoons.)
You might be interested to know just how many calories you can burn by doing ordinary things. Here's a list of everyday activities and the calories they burn:
sleeping: 60 calories per hour
sitting on the couch: 75 calories per hour (the number goes down if you are watching t.v.)
grocery shopping: 90 calories per hour (though I'm convinced the number goes up dramatically when you shop with kids.)
light household chores: 95 calories per hour
standing in line: 100 calories per hour
playing with your dog: 110 calories per hour
playing with kids (not rigorous): 120 calories per hour
driving: 120 calories per hour
walking: 130 calories per hour
shopping: 135 calories per hour
eating: 140 calories per hour
household chores (vacuuming, scrubbing): 225 per hour
gardening: 230 calories per hour
brisk walking: 250 calories per hour
mowing the lawn: 295 calories per hour
lifting weights: 300 calories per hour (I wonder if this includes laundry baskets and homeschool books?)
So, be encouraged! You are probably accomplishing more than you think
Tuesday, March 17, 2009
New Beginnings
Hello to all my friends.
When we started on this quest for healthy living, I was trying to renew some habits I had formed earlier, but lost during the holiday period. Because I was getting back to old habits, it was relatively easy for me to add new habits and routines daily. It was not so easy for anyone just starting out. I would like to change format and simply give helpful tips and encouragement in the many areas of living a healthy and balanced lifestyle. Would you please consider participating in the poll to the right so I can gear my posts to help you all where you most need it?
Now that we have this avenue to speak to and encourage each other, I want to invite you to create your own goals and share with us what you are working on and the progress you make. Please, also share any information you happen upon as well.
Many of you have been journaling, and I think that is key to success. Please continue to use your journals to write out your goals, the steps you are going to take to reach those goals, and mark your progress as you go. Journals are also great for keeping track of exercise, finances, wishlists (use these to reward yourself after you have reached a goal) and eating habits. Let's use those journals!
Feel free to share your goals once you have decided on them.
When we started on this quest for healthy living, I was trying to renew some habits I had formed earlier, but lost during the holiday period. Because I was getting back to old habits, it was relatively easy for me to add new habits and routines daily. It was not so easy for anyone just starting out. I would like to change format and simply give helpful tips and encouragement in the many areas of living a healthy and balanced lifestyle. Would you please consider participating in the poll to the right so I can gear my posts to help you all where you most need it?
Now that we have this avenue to speak to and encourage each other, I want to invite you to create your own goals and share with us what you are working on and the progress you make. Please, also share any information you happen upon as well.
Many of you have been journaling, and I think that is key to success. Please continue to use your journals to write out your goals, the steps you are going to take to reach those goals, and mark your progress as you go. Journals are also great for keeping track of exercise, finances, wishlists (use these to reward yourself after you have reached a goal) and eating habits. Let's use those journals!
Feel free to share your goals once you have decided on them.
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