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Food Reward Friday
My Effortless Method To Clean All Your Brushes in 5 Minutes
.png "5 effortless minutes to clean all your brushes for better health (via TheHealthMinded.com) #health #cleaning #beauty")
You could safely classify me as a clean freak. (My family is nodding their heads affirmatively, certainly.) I have written about the topic before: cleaning to avoid the flu here, cleaning your air here, cleaning your bathroom here . . .well you get the idea. I suppose it wouldn't hurt to cover my incredibly easy way to clean all your brushes, too. Why not?
It may seem overkill, but those brushes you use daily to brush your hair, your teeth, your body, your face, and your dishes deserve a little attention on a regular basis. They can get overlooked. So, let's easily fix that!
Which Brushes To Clean and Why
Gather these brushes for a regular cleaning:- facial and make-up brushes
- dry brushes
- hairbrushes
- toothbrushes
- dish washing brushes
Clean brushes make you look better and get the job done faster. Your clean brushes will work better when they are clean as the bristles won't get matted or misshapen or collect dust and germs.
Clean brushes save you money. They will last longer and you won't have to replace them.
You won't get sick. Clean brushes greatly reduce the chance of a germs being spread or infections that can form from dirt and germs. Infections may require antibiotics which are tough on your digestive system and can be tough to treat, too. Doctor visits cost money, as well.
Brush Cleaning Tips
Before we get to "the how," let's cover a few little tips to brush through this process and make cleaning your tools a tiny, easy task . . .A quick scrub right before bed. The best time to clean your brushes is at night after you have used them for the day. That way they can dry all night and be squeaky clean for you the next morning.
One full sweep every other week (or so) should do. Instead of making a separate cleaning task for each type of brush, wash them all at once. I gather them all and begin the task. That way the supplies are there ready to go.
Keep it to 2. The two supplies I gather are so simple: baby shampoo or a gentle hand soap, a sink or bucket of warm water. (Does that even count as a supply?)
Hang over the edge. I like to dry my brushes with the brush (not the handle) hanging over the sink edge so that the air circulates all night and they are always dry by morning.
Types of Brushes to Clean Regularly and How
Here are five brushes to clean on a regular basis. Since I usually clean them all at once at the end of the day after I have used them, the whole process takes me five little minutes or less. I start with the first type of brush and then move on to the rest.1. Facial and Make-Up Brushes: These brushes take the longest of all the brushes to clean, but still not long. I do this by my bathroom sink. Here are the steps for each make-up brush:
- Pour a small dot of baby shampoo in my palm. Add a trickle of warm water and blend with my fingers.
- Take my first make-up brush and swirl the tips of the brush using a gentle circular motion to work up a lather so that the soap is distributed throughout the bristles. Don't press down too hard as you swirl, since this can damage the bristles.
- Turn on the tap and rinse the brush in a gentle stream of warm (not hot) water. Rotate the brush to make sure all the soap is removed. Be careful not to allow water into the brush barrels/handles.
- Keep washing until water runs clear of soap and make-up.
- Lay the brush to dry on towel with brush head over sink edge so that air can circulate. Reshape bristles if necessary.
2/3. Dry Brush/Hairbrush: If you don't dry brush, maybe you should! Lots of reasons why here.
I clean these next two brushes together and here is how:
- In the sink, pull up the stopper and fill the bowl halfway with warm water and a trickle of baby shampoo. Swish around to create a lather.
- Place brushes in the water and let soak for a minute or two. While they are soaking, go brush your teeth somewhere else. Your toothbrush is next!
- Come back and scrub the bristles a bit with your hands.
- Let water drain from sink.
- Rinse brushes well under warm water.
- Allow them to air dry on towel.
4/5. Toothbrush and Dish Washing Brush/Sponge: This is the last step of my brush cleaning routine and it is the easiest.
It is a one-step wonder: I put both of these brushes in the dishwasher to sterilize them and let the dishwasher do all the work! Yes, even The American Dental Association suggests it!
I am a bit of a fanatic about dental care (see here). I replace my toothbrush a lot. But, here are some great tips from the American Dental Association on how to keep those toothbrushes up to speed and ready to create pearly whites and be cavity free.
Cleaning devices in the kitchen like brushes and sponges really collect germs! I throw mine in the dishwasher each night when I run it to sterilize it. I replace those brushes/sponges frequently, too.
Did I miss a brush? Uh-oh. Enlighten me in the comments, please, and provide any tips you have as well!
Need a bit more?
- While on this topic of cleaning, here are 21, yes, 21, cleaning tips to make getting out of that kitchen a whole lot faster.
- After all that cleaning, treat yourself to a nice bath. Try it this way!
Make sure you don't miss a healthy thing!
- Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.
- And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the box in the sidebar, "Follow by email."
Is Meat Unhealthy? Part VII
Looking at individual diseases is informative, but it can cause us to become myopic, making broad health-related decisions based on narrow information. It can cause us to miss the forest for the trees. In this case, the "trees" are individual diseases and the "forest" is total mortality: the overall risk of dying from any cause. Does eating meat increase total mortality, shortening our lifespans?
Non-industrial cultures
Traditionally-living cultures such as hunter-gatherers and non-industrial agriculturalists are not the best way to answer this question, because their mean lifespans tend to be short regardless of diet. This is due to ~30 percent infant mortality, which drags down the average, as well as a high risk of death in adulthood from infectious disease, accidents, and homicide/warfare. It can also be difficult to accurately measure the age of such people, although there are reasonably good methods available.
However, there are semi-industrialized cultures that can help us answer this question, because they feature a somewhat traditional diet and lifestyle, combined with modern medicine and the rule of law. The so-called Blue Zones, areas of exceptional health and longevity, fall into this category. These include Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya Peninsula, Costa Rica; and Icaria, Greece.
Read more »
Non-industrial cultures
Traditionally-living cultures such as hunter-gatherers and non-industrial agriculturalists are not the best way to answer this question, because their mean lifespans tend to be short regardless of diet. This is due to ~30 percent infant mortality, which drags down the average, as well as a high risk of death in adulthood from infectious disease, accidents, and homicide/warfare. It can also be difficult to accurately measure the age of such people, although there are reasonably good methods available.
However, there are semi-industrialized cultures that can help us answer this question, because they feature a somewhat traditional diet and lifestyle, combined with modern medicine and the rule of law. The so-called Blue Zones, areas of exceptional health and longevity, fall into this category. These include Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya Peninsula, Costa Rica; and Icaria, Greece.
Read more »
Clean The Indoor Air You Breathe in One Easy Step
Green is associated with healing, with life, with tranquility and it certainly is the pervasive color in our natural world. No wonder one of America's founding father's, George Washington, chose it as his favorite color!
Eating your greens is an important practice for good health but did you know those "greens" in some very common houseplants can do some pretty magical stuff besides adding to your decor scheme? A NASA study says so. The study finds that there are many varieties that are especially good at purifying our indoor air. Frequent exposure to indoor air pollutants can increase our allergen load and exposure to toxicity. Not good.
What Causes Indoor Air Pollution?
- Many products that we use every day and materials we use to furnish our homes can contribute in a negative way to the air we breath inside our homes.
- Both formaldehyde and polychlorinated biphenyl (PCB) are found in them. PCB, banned from production in the U.S. in 1970, persists in such things as sealants, paints and wood floor finishes.
- Asbestos, another source of indoor air pollution that has been banned, also still lingers in older homes, insulation materials, textured paints and floor tiles.
- Formaldehyde is widely used in the building industry for materials and most commonly found in pressed wood products that are used for things like subflooring, shelving, cabinets and furniture, but it is also common in permanent-press fabrics, adhesives and paints.
Two Common Plants to Clear Indoor Air
1. Aloe Vera
The clear gel of the aloe plant has a number of healing properties you may be familiar with. Tearing off a leaf of the plants and simply cracking it open to expose the clear gel can sooth sunburns and other burns and cuts. Although I have never tried this, some drink the gel to help with digestive issues and to help detoxify the body.
But, here's the really neat part: just sitting there in your home, it can help monitor the air quality as well. The plant can help clear the air of pollutants found in chemical cleaning products. And, it get's better: when the amount of harmful chemicals in the air becomes excessive, the plants' leaves will display brown spots. Nature's own alarm of sorts.
How to Grow One
- Place your Aloe Vera plant near a window that gets lots of sun.
- Aloe Vera is a succulent and therefore stores a large quantity of water within its leaves and root system. During the winter months, the plant will become somewhat dormant and require very little moisture. Thus, watering during this period should be minimal. Allow the soil to become completely dry before giving the plant a cup or two of water.
- During the summer months, the soil should be completely soaked, but then be allowed to dry again before re-watering.
- Aloes have a shallow, spreading root system. If you need to repot the plant, choose a wide planter, rather than a deep one and one with a drainage hole, or provide a 1-2 inch layer of gravel in the bottom of the pot to ensure adequate drainage. Use a good commercial potting mix with extra perlite, granite grit, or coarse sand added. You may also use a packaged 'cacti mix' soil.
- Fertilize yearly, in the spring with half strength, bloom type fertilizer (10-40-10).
- Aloe Vera plants are propagated by removing the offsets which are produced around the base of mature plants, when they are a couple inches tall (or larger). They can also be grown from seed.
2. English Ivy
NASA scientists listed the English Ivy plant as the number one best air-filtering houseplant. It is great at absorbing formaldehyde in your home. English Ivy is a great plant for your office space as well as it is also good at absorbing benzene, a toxin emitted by some paper products and office equipment and one that can break concentration by disrupting the central nervous system.
How to Grow One
- English Ivy does best in bright, but not direct sunlight.
- This plant prefers moist, humid conditions, but not soaking. Don’t let soil dry out and keep evenly moist.
- Ivy prefers cooler nights, often below 60ºF. During hot summer days, mist frequently.
- Keep the soil loose and well-drained.
- During the growing season, feed with controlled-release fertilizer or biweekly with weak liquid fertilizer.
More Air Filtering Plants
- Boston Fern
- Spider Plant
- Peace Lilly
- Dwarf Date Palm
- Kimberly Queen Fern
All of these plants are easily found as well and perhaps even at your local grocery store.
Check out this helpful chart with results from the NASA study for a complete list of air filtering plants and what specific pollutants they are best at clearing out.
So, do you have houseplants at your house? If not, would you consider adding a few after reading this?
For Even More On The Topic . . .
- Plants can detox your environment. But, try these little habits to detox yourself, too.
- If you like the color green like me and George, try to eat greens every day . . . or almost. Here are 6 to try and lots of ways to make them taste great, too!
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photo credit: <a href="http://www.flickr.com/photos/klm_digital_snaps/557371944/">klmontgomery</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>
5 Foods You're Probably Cooking The Wrong Way
.png "Nutrients can be lost in cooking. Find 5 Foods You May Be Cooking The Wrong Way (via TheHealthMinded.com)")
I don't want to alarm you or, certainly not, insult you either. But, you may be doing it all wrong! It's great you are in the kitchen preparing healthy meals for you and your family, but you may be taking some incorrect measures or incorporating methods of cooking that nullifies all your good efforts.
Yes, it's true. The preparation and cooking methods you choose may alter its nutritional content. You may be reducing the antioxidants, fiber and even switching around the make-up of all those good-for-you foods! So, let's find out how to fix all that!
Cook Your Foods A Better Way
Many of the following foods could be classified into superpower status in regards to promoting good health, but there are a few tricks and considerations when cooking them to ensure you are getting every last drop of their powers. Here it goes:1. Let it rest. Although many do chew raw garlic for its abundant health properties (see here), that is going a bit far for my taste buds. To get the biggest health boost from garlic when cooking, mince it, slice it or press it, and then let it rest for 10 minutes. This allows the allicin, the main healing ingredient in garlic, to formulate. If you rush it by mincing it and throwing it in the hot pot right away, you expose the garlic to heat and destroy all the magic. Remember: 10 little minutes.
Try a pan saute as a quick steam technique as well using a bit of water and no oil. It works great for snap peas, greens and other quick cooking vegetables (low calorie too). If you choose to stir fry or roast, keep the cooking time short as well. Remember: Shorter cooking, longer life.
4. Create the right smoke. Don't burn your dish by choosing a cooking oil with the correct smoke-point for the temperature you are using. Check out my post on oil choices, smoke points and which oils are best to use for certain types of cooking here. Oils that contain high smoke points are healthier to cook with and do not ruin your dish by allowing it to burn.
So, leave your expensive extra virgin olive oil (with a lower smoke point) for raw salads and non-cooked foods where you can really appreciate the flavor of it, too, and choose an avocado oil (with a high smoke point) for a more intense heat cooking method like a stir-fry. Remember: hot pan, right oil.
5. Keepin' the skin. Many of the nutrients in vegetables and fruits like apples, potatoes and carrots are found in or just under the skin. When we remove the peel, we strip that away. Look here for great details on that.
If possible, try and scrub them clean and cook leaving the skin on. If you must peel them, try to just take a thin layer. Mashed potatoes that I steam using the Yukon Gold variety work great for me with the peels left on (less work, too!) Remember: outer layers, inner goodness.
Tell us, do you have a favorite tip to throw in when it comes to getting the most our of your healthy cooking? Please share!
Need a bit more?
- Make sure you are seasoning your dishes with the healthiest of salts. Try sprinkling this one on your creations in the kitchen for better mineral levels and more.
- Try to eat greens every day . . . or almost. Here are 6 to try and lots of ways to make them taste great, too!
Make sure you don't miss a healthy thing!
- Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.
- And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the box in the sidebar, "Follow by email."
How A 5 Minute Task Can Help You Avoid The Flu
Pass the tissues. It's cold, flu and other yucky, no fun virus season! Some areas of the world are suffering pretty hard with it, so you can bet you will be exposed to it. But, it doesn't mean you will actually suffer from it. We can't hide out all winter to avoid bodily contact with strangers, but we can take a few other tiny measures to lower our contact to those virus germs and those measures are pretty simple!
Of course, keeping our immunity strong with other healthy habits (here are lots) like good quality sleep, a diet rich in various whole food nutrients, a balanced stress level, etc., is crucial to staying flu free, but there are some other little, quick things we can do that don't take a lot of time or effort that can have big returns, too. Come check them out. It won't take long
Cleaning is never on top of someone's bucket list, exactly . . . not mine anyway. But I promise, these seven cleaning tasks are simple and quick. Swiping a few surfaces daily (or near daily) could help you avoid the pain and suffering of the flu. If you think about it, getting sick is actually a lot more time consuming and interruptive to your life than a 5 minute cleaning habit. So, if you are still with me and I have not lost you yet, let's get on with it. Let's try to incorporate these tiny tasks to stay out of the doctor's office with the flu, shall we?:
Wash your hands. Before meals, always, and other times, too! Every time a family member comes in our house, we head straight to the sink and wash our hands. Here is the proper technique cause a quick rinse won't kill the germs. You gotta take the time to do it right.
With those clean hands (and especially not recently washed hands!), do not touch your eyes, nose and mouth. Those are entries for germs. Nail bitters - please quit.
You may not catch the flu from cracked skin, but you can create other bad infections. Cracked skin is an opening for bacteria and germs to enter and make a real mess. Keep your favorite moisturizer by the sink, your bed, your TV - anywhere to remind you to take care of those hands that are exposed to so much. I use coconut oil as it works great for me if I have a minute to allow it to sink in. It is also naturally anti-bacterial.
4. Treat your assistant well.
There is little use to washing your hands and then touching a dirty cell phone. Not sure about you, but I often have my cell phone near, which means lots of exposure to germs. Studies show cell phones carry loads of really gross kind of germs.
It should be cleaned and disinfected but, please read your phone's manual well on how to clean it and disinfect it before attempting to put any cleaner near it. You could damage it. But always power down the device before doing so. There are speciality electronic wipes to use but always ask your phone manufacturer what is safe for your device. Here is some other advice on that, too.
5. Clean up your gadgets.
Swab TV remotes and computer keyboards, as well as video game parts, your mouse, tablet covers - all the techie stuff - with a well-wrung-out disinfecting wipe. Remember to disconnect everything and remove covers first. Your touch screen surfaces may require a scratch-free product designed for electronics as well. Toys should be disinfected, too!
6. Bring the out, in . . . and the in, out.
Air out your home for just a few minutes daily to let stagnant air out and fresh air in. Yup - even in the winter, cracking your window or leaving the door open for a bit when you are coming in to increase airflow is a good idea. This is especially important if someone in your home is sick. Your house will smell better, too!
7. Handle it.
Rub down door handles or give a quick spray with a disinfectant. This includes door handles used frequently and by many (refrigerator handles, cabinet doors used often, etc.). While you are at it, throw in a roll of disinfecting wipes in your car. A quick wipe of your steering wheel and other handles is a good idea. Take advantage of the disinfecting wipes offered at many grocery stores for your use on cart handles, too.
I like to keep it as "green" as possible when cleaning my house. There are many effective ways and products that kill viruses and bacteria using natural disinfectants such as vinegar or citric acids. Germ removal can get a little murky in the case of flu and other contagious viruses, though.
I wrote about bleach here and why you want to take seriously the concerns over its use. Because of those concerns, I really only reach for it as a very last resort; however, some studies do say bleach is the only effective means of eliminating certain stubborn viruses and germs. So, on those very rare occasions that I use bleach, here are some guidelines:
Of course, keeping our immunity strong with other healthy habits (here are lots) like good quality sleep, a diet rich in various whole food nutrients, a balanced stress level, etc., is crucial to staying flu free, but there are some other little, quick things we can do that don't take a lot of time or effort that can have big returns, too. Come check them out. It won't take long
What to Clean (And a Few Other Tips) To Avoid Getting Sick
1. Begin with you!
2. Keep your hands to yourself.
3. Moisturize your skin.
You may not catch the flu from cracked skin, but you can create other bad infections. Cracked skin is an opening for bacteria and germs to enter and make a real mess. Keep your favorite moisturizer by the sink, your bed, your TV - anywhere to remind you to take care of those hands that are exposed to so much. I use coconut oil as it works great for me if I have a minute to allow it to sink in. It is also naturally anti-bacterial.
4. Treat your assistant well.
There is little use to washing your hands and then touching a dirty cell phone. Not sure about you, but I often have my cell phone near, which means lots of exposure to germs. Studies show cell phones carry loads of really gross kind of germs.
It should be cleaned and disinfected but, please read your phone's manual well on how to clean it and disinfect it before attempting to put any cleaner near it. You could damage it. But always power down the device before doing so. There are speciality electronic wipes to use but always ask your phone manufacturer what is safe for your device. Here is some other advice on that, too.
5. Clean up your gadgets.
Swab TV remotes and computer keyboards, as well as video game parts, your mouse, tablet covers - all the techie stuff - with a well-wrung-out disinfecting wipe. Remember to disconnect everything and remove covers first. Your touch screen surfaces may require a scratch-free product designed for electronics as well. Toys should be disinfected, too!
6. Bring the out, in . . . and the in, out.
Air out your home for just a few minutes daily to let stagnant air out and fresh air in. Yup - even in the winter, cracking your window or leaving the door open for a bit when you are coming in to increase airflow is a good idea. This is especially important if someone in your home is sick. Your house will smell better, too!
7. Handle it.
Rub down door handles or give a quick spray with a disinfectant. This includes door handles used frequently and by many (refrigerator handles, cabinet doors used often, etc.). While you are at it, throw in a roll of disinfecting wipes in your car. A quick wipe of your steering wheel and other handles is a good idea. Take advantage of the disinfecting wipes offered at many grocery stores for your use on cart handles, too.
How to Disinfect Safely
I wrote about bleach here and why you want to take seriously the concerns over its use. Because of those concerns, I really only reach for it as a very last resort; however, some studies do say bleach is the only effective means of eliminating certain stubborn viruses and germs. So, on those very rare occasions that I use bleach, here are some guidelines:
- Use bleach sparingly with a 1:4 ratio of bleach to water
- Ensure the room is well ventilated so you don't hurt your lungs
- Keep other cleaners far away as never use bleach in combination with other cleaners, even vinegar which I use a lot, as toxic fumes can form
Need a bit more?
- On the subject of clean . . . how about clean eating? Here is a book review on a doctor that knows all about that.
- In the mood to get your place sparkling, here are some considerations for a room you use daily.
Does high protein explain the low-carb "metabolic advantage"?
In 2012, David Ludwig's group published a paper that caused quite a stir in the diet-nutrition world (1). They reported that under strict metabolic ward conditions, weight-reduced people have a higher calorie expenditure when eating a very low carbohydrate diet (10% CHO) than when eating a high-carbohydrate diet (60% CHO)*.
In other words, the group eating the low-carb diet burned more calories just sitting around, and the effect was substantial-- about 250 Calories per day. This is basically the equivalent of an hour of moderate-intensity exercise per day, as Dr. Ludwig noted in interviews (2). The observation is consistent with the claims of certain low-carbohydrate diet advocates that this dietary pattern confers a "metabolic advantage", allowing people to lose weight without cutting calorie intake-- although the study didn't actually show differences in body fatness.
In Dr. Ludwig's study, calorie intake was the same for all groups. However, the study had an important catch that many people missed: the low-carbohydrate group ate 50 percent more protein than the other two groups (30% of calories vs. 20% of calories). We know that protein can influence calorie expenditure, but can it account for such a large difference between groups?
Read more »
In other words, the group eating the low-carb diet burned more calories just sitting around, and the effect was substantial-- about 250 Calories per day. This is basically the equivalent of an hour of moderate-intensity exercise per day, as Dr. Ludwig noted in interviews (2). The observation is consistent with the claims of certain low-carbohydrate diet advocates that this dietary pattern confers a "metabolic advantage", allowing people to lose weight without cutting calorie intake-- although the study didn't actually show differences in body fatness.
In Dr. Ludwig's study, calorie intake was the same for all groups. However, the study had an important catch that many people missed: the low-carbohydrate group ate 50 percent more protein than the other two groups (30% of calories vs. 20% of calories). We know that protein can influence calorie expenditure, but can it account for such a large difference between groups?
Read more »
Health News: The Latest Skinny
I like to keep abreast of the news - including the health news. (Of course!) But, no need to keep it all to myself. That just wouldn't be right! Besides, I don't want to. There is a lot of great news out there! So, please, listen up, if you like, to keep up-to-date when I periodically share the low down on the latest stuff I found of interest in the health arena that you may want to hear about, too!
Links to Your Health
To keep you "in the know" and to be even more mindful of your health, sit back and catch up on a few healthy things I caught this week . . .1. Don't just warm your toes - apparently, your nose, too! Could this be why more colds are caught in wintertime?
2. If your cholesterol is not where you need it to be, you may want to stock up on some avocados . . . or plant a tree or two in your backyard.
3. I consider myself fairly adventurous in trying new foods, but this health craze? I just don't think I could partake! What about you? If you have, please share in the comments and let us know how that went down.
4. Get your kids to bed on time. Those math and language scores may sore!
5. Exercise good. Yes, we know, but here is why it can take some years off and keep you young as well!
6. Take a look at your future - your future check-up that is.
7. Uh, . . . I don't think so. Have a teen in the house? I'm thinking this to be a misconception that must be clarified.
8. Create a sunny disposition. Those you live with as well as your heart will thank you.
9. Just stick with stainless steel and glass, people. The replacement is no good, either.
10. There is a promising blood test for a dreaded disease that can affect too many.
Make sure to follow me on Twitter here as I post interesting health news links and updates EVERY DAY at 3 p.m.!
Please chime in and add any health news links in the comments that you have seen or heard that may perk up our ears and help us live the healthy life!
Need a bit more?
- Lots of research here on music and improving your health. And, you don't even have to break a sweat!
- Love health talk? Catch this stuff. It's good! Real good!
Make sure you don't miss a healthy thing!
- Join in on Twitter, Pinterest, and Google+, too! Just click on the "connect box" in the upper right hand corner to link in there, too.
- And, it would be a shame if you missed a health promoting post! Don't forget to enter your email address in the box in the sidebar, "Follow by email."
3 and a Half Things to Make with Clementines
.png "Clementines do way more than look pretty and act cute. They are bursting with nutrition and flavor. Tap here for 3 and a half healthy things to make with that box of clementines.")
Clementines make me happy. And, I like to spread their happiness in my home, in our kitchen particularly. I frequently have a footed bowl filled with them on the counter. It provides a burst of cheery, sunshiny color where my family can easily grab a few as they are going out the door or peel one or two while we are chatting while I am preparing dinner. They serve as a simple, decorating trick and they provide a quick burst of refreshment and a light little snack at the same time. They are easy to peel and no wonder some varieties are called "cuties."
Health Benefits of Clementines
What goes inside can make the outside look good, too. Clementines are a great food for our skin. The citric acid, Vitamin C and many other antioxidants are abundant in them, which aids in collagen creation and reduction of free-radical damage.
They clear things up. Clementines contains a rich amount of ascorbic acid and beta carotene - both crucial for better vision.
Your trainer will be impressed. They are a great food for those watching the waistline. Clementines contain very low amounts of sugar and fat. The fiber in them makes you feel full and the hydration they provide help you feel satisfied as well.
The nose knows. Like many in the citrus family, clementines have got a bright and deep aroma. Much like the orange essential oil, this smell can trigger relief from stress and allow your mind to awaken and become refreshed and energized.
How to Make 3 Healthy, Simple and Delicious Things with Clementines
1. Whip up a Sweet and Tangy Vinaigrette.
Toss your next plate of greens with this. Add some segments of fresh clementines to the salad, a bit of sliced red onion and your favorite chopped nuts:
Gather
- 1/4 cup clementine juice
- 1/8 cup sherry vinegar
- 1/2 cup extra virgin olive oil
- pinch of salt and pepper
- big pinch or two of dried oregano
- 1 teaspoon Dijon mustard
Now do this:
- Put in a jar with a lid and shake well.
- Taste and adjust seasonings.
2. Make a Fun Dipping Sauce.
Dip a summer roll, egg roll, grilled or baked chicken, roasted vegetables, etc. into this little number:
Gather
- 1/2 cup clementine juice
- 1/8 cup soy sauce (maybe a bit more depending on strength of soy sauce)
- 1/2 teaspoon freshly grated ginger
- 1 small clove garlic, minced
- 1/2 teaspoon toasted sesame oil
- 1 tablespoon rice wine vinegar
- pinch of red pepper flakes
- 1/4 teaspoon black sesame seeds
- Whisk first 7 ingredients together to blend well.
- Taste and adjust seasonings.
- Sprinkle with sesame seeds.
3. Freeze a Low Calorie, Refreshing Dessert.
This granita is so light, so refreshing and so hydrating. And, if you really want to get fancy, serve it in- between courses at your next big soiree.
Gather
- 2 cups fresh clementine juice
- 1/2 cup lime juice
- 1 cup water
- 1/3 cup raw honey
Now do this
- Combine juices, water and honey in pan and heat gently until honey is liquefied.
- Taste and adjust for sweetness.
- Pour liquid in shallow baking dish.
- Freeze uncovered for 3-4 hours until hard.
- With a fork, break granita into large chunks and put chunks in blender.
- Pulse a few times until the consistency of ice chips.
- Do not over pulse or you will liquefy it.
- Serve at once.
Need a bit more?
- I love granita - here is another yummy one I have made.
- Please don't toss your citrus peels. You can create all of this!
How Thin People Stay Thin
We all come in different shapes and sizes. All good by me! But, some are not happy with either their shape or their size. It is a shame our society is so overly obsessed with what the scale says as plenty of thin people are not very healthy at all and studies show it is not a measure of our health in all cases. But, generally, maintaining a good range of weight for our height can be one indication of how well our body is operating.
Plenty of people this time of year want to shed the holiday indulgence pounds or are making losing weight a new years resolution. Those gyms are extra crowded these days and specialized diet programs are getting lots of sign-ons right about now. But, despite these kind of efforts and if you are not in the "naturally thin" camp, there may be other things to consider too to reach your goal.
What Skinny People Do
Leaving food and exercise habits out of the equation and not taking into account whether or not the lean and mean make healthy food choices, exercise regularly, are snackers or grazers or stick to three square meals a day, I have noticed many thin people share some other similarities too:
1. They sleep well.
Of course, everyone has a sleepless night or two, but I have noted that generally thin people sleep pretty well. There is a lot of research on this and about weight and sleep patterns (here and here). If sleeping well consistently is tough for you, I wrote a post about techniques on getting good shut-eye here that may help.
2. They have a lot of interests.
They are not obsessed over food or even if they are, they can wait until they get to enjoy it later as they are so busy doing other interesting things or engaged in life, they are not thinking about consuming food constantly. So, hobbies are good, real good. Find a job you really like and you may lose a few, too.
3. They have other healthy habits.
They are conscious of their health and try to lead a healthy lifestyle in many ways. This could be in the form of regular exercise and sports, healthy eating and portion control as well as watching their stress levels.
4. They are fidgety.
They move around a lot, even when they are "sitting still." Tapping their fingers, jiggling their keys, rotating their ankles, getting up and walking across the room are all common. So, walk while you talk (on the phone), think about a stand-up desk, choose a parking space far away, take the stairs . . . it all adds up. They have a name for all that fidgeting: NEAT and it is explained here.
5. They like being thin.
Either they worked hard to get to their trim frames and want to keep it that way or they want to wear the latest fashion and look good doing it. Dare, I say they may be a wee-bit more conscious of their looks than others, but they are willing to make the sacrifices and create the discipline required for it.
So, what about you - are you "naturally thin" and share any of these traits or is this all ridiculous? What do you think keeps you at a healthy point on the scale? Or, are you working towards changing all that? I would love to hear how.
Need More?
- Load of fitness tips all in one place right here.
- Get inspired with these healthy and easy entrees to keep to your weight loss goals.
7 Ways to Detox Every Day . . . (without even thinking about it)
A friend said to me the other day that she couldn't join our regular group lunch because she was "doing a 3-day juice cleanse." We still got together, though - just not arranged around meal time. I hear that phrase "doing a cleanse" and see the prepared kits of juices and whatnot all over the Internet. It may be just the ticket to get someone on the right track for a healthier start. But, for others, it may be only a temporary diversion from their unhealthy ways for the few days of "the cleanse." But, whichever it is, no judgement here. The choice is yours for what works for you to pay more attention to your health and your part in creating it.
1. Begin gently.
Start your day off with warm water and lemon (explained why here), a few gentle stretches and some positive thoughts in there, too, for the day.
2. Breathe it in.
Incorporate some deep breathes throughout the day to clean out your lungs and bring oxygen to all your cells in your body. In case you need to learn how to breathe correctly, here are some tips on how one doctor says to do it the right way!
3. Play rough.
Roughage or fiber and lots of it keep your digestive system moving. Here are some high fiber foods to eat daily to help with that.
4. Create heat.
Sweating out toxins that can build up in our liver and cells can be done in many ways: aerobic exercise where you build up a sweat, saunas, and a relaxing bath routine like this one all help.
Don't miss this: Exercising outdoors? Sunscreen can start with what you eat! Here are foods to eat for protection before heading out in the sun.
5. Brush it off.
Think about dry brushing daily or a few times a week to help your circulation along (which helps the detoxification process). It helps create soft skin, too.
Don't miss this: Dry brushing takes minutes, is inexpensive and has lots of health benefits. Here is just how to dry brush the right way.
6. Wash it down.
Keep hydrated to clear your system. There are many health benefits to staying well hydrated - one of which is flushing your system and supporting the kidneys and liver. It is amazing how much more energetic you feel when properly hydrated, too.
7. Choose plants.
Incorporate vegetables like these and these in your diet daily to keep your system moving, fortify yourself with antioxidants and support your liver. Smoothies are a great way to pack them in or soups like these, too.
Don't miss this: Plants can clean your indoor air, too! Learn which ones and how to care for them here.
So, have you done a juice cleanse or do you run far from the mere mention of the phrase? How to you keep things running well for you in your body on a daily or near daily basis. I'd love to know!
Daily Habits to Detox Every Day
More likely, it is the daily habits we do (and not do) that create our best health. A 3-day cleanse probably can't makeup for a 300-day binge on oreos, potato chips and bottles of soda (unless you use that cleanse as a beginning to better awareness). So, here are a few ways that you can incorporate into your everyday life to create an on-going cleanse that won't cause hunger pangs:
1. Begin gently.
Start your day off with warm water and lemon (explained why here), a few gentle stretches and some positive thoughts in there, too, for the day.
2. Breathe it in.
Incorporate some deep breathes throughout the day to clean out your lungs and bring oxygen to all your cells in your body. In case you need to learn how to breathe correctly, here are some tips on how one doctor says to do it the right way!
3. Play rough.
Roughage or fiber and lots of it keep your digestive system moving. Here are some high fiber foods to eat daily to help with that.
4. Create heat.
Sweating out toxins that can build up in our liver and cells can be done in many ways: aerobic exercise where you build up a sweat, saunas, and a relaxing bath routine like this one all help.
Don't miss this: Exercising outdoors? Sunscreen can start with what you eat! Here are foods to eat for protection before heading out in the sun.
5. Brush it off.
Think about dry brushing daily or a few times a week to help your circulation along (which helps the detoxification process). It helps create soft skin, too.
Don't miss this: Dry brushing takes minutes, is inexpensive and has lots of health benefits. Here is just how to dry brush the right way.
6. Wash it down.
Keep hydrated to clear your system. There are many health benefits to staying well hydrated - one of which is flushing your system and supporting the kidneys and liver. It is amazing how much more energetic you feel when properly hydrated, too.
7. Choose plants.
Incorporate vegetables like these and these in your diet daily to keep your system moving, fortify yourself with antioxidants and support your liver. Smoothies are a great way to pack them in or soups like these, too.
Don't miss this: Plants can clean your indoor air, too! Learn which ones and how to care for them here.
So, have you done a juice cleanse or do you run far from the mere mention of the phrase? How to you keep things running well for you in your body on a daily or near daily basis. I'd love to know!
Need A Bit More?
- Ditching the toxins lurking about your home is important to detox, too. Start with your bathroom and here is the easy plan to do in a weekend!
- Quality sleep is important to clearing your system of what it does not need. Try creating a restful bedroom to help you sleep better with these tips.
Health Plans/January: How to Get Organized To Create Your Optimal Health
Let's make some plans, shall we? Health plans that is. Let's begin the new year together with a healthy start. But, what else would you expect from The Health-Minded? After all, I don't want to disappoint.
I am kicking the new year off with a series, Health Plans, that will include a few suggested action items to take each month to becoming better organized for your health. Those words - "getting organized" - can bring on some pretty hefty groans, I know, but, fear not! I won't overwhelm you with a long "to do" list. Instead, I will break down a few actions you can choose to take each month to make improving your health and keeping it easier, aide you in achieving your goals and offer some tools to do just that as well.
Some tasks will only take a few moments, some may not even apply to you at all, but others may take a bit of effort, I admit. But, all of them, I can assure you, can help you be a healthier version of you and keep you living the healthy life!
How Being Organized Can Make You Healthier
1. You may smile more.
Stressed-out people don't smile much. Being organized can bring on a big grin and lower your stress and thus lower that major contributor to chronic disease. Sometimes you can't even detect stress in yourself, but I bet it is there. Now, I can't promise you that being organized will eliminate every stressful situation in your life. It won't. But, it can help avoid additional stress. That, it will do. When you are better organized about being able to find important medical documents, making appointments and keeping them, preparing a nourishing meal, sticking to an exercise plan, making better connections, and even taking a vacation, you will feel less stress and better able to focus on other things. Hopefully, more meaningful or fun things.
2. Watch your energy climb.
Constant disarray can make one feel overwhelmed, unmotivated and inadequate. None of that is good for your mood, self-concept, productivity and puts a real damper on your joie de vivre. When you have a plan and carry it out, you can find time to experience all that life can offer and focus on things you enjoy or that require your undivided attention.
3. You may improve your numbers.
Being organized can help lower your blood pressure readings, improve your cholesterol levels, lower the scale and more! For one, when your kitchen is stocked with healthier choices and your grocery shopping and meals are planned, you will eat better and be on your way to creating some great numbers!
4. Your family and friend links strengthen.
Being organized in the health department allows you to be a better parent, spouse or friend. You feel better with your healthy habits and are fostering good health in your children and partner as well. Lack of time management skills can cause those you care about to suffer stress from missed appointments, forgotten forms and unhealthy meals. Being organized allows you to be there for them and their needs as well as yours.
5. Rest easier.
You will sleep better if you are taking better care of your health and not worrying late at night about what you missed. Sleep quality and quantity affects your emotional balance, creative thought process and mood. Being organized can help provide the peace of mind needed to sleep longer and deeper at night.
How to Assemble a Health Care Team that Works Best For You
1. Take a picture.
Start the year off by asking yourself, what did you do this past year for your health that you were happy about and worked well for you. Do you want to continue it? What aspects do you want to improve on this year? Write it down for you to check in with yourself this year from time to time.
2. Make entries on your calendar.
Schedule all your regular check-ups, annual tests and procedures for the year, including your dental appointments. Do this for yourself and anyone else you are responsible for in your family. You can always reschedule them if they turn out not to work for you, but at least you have them in the books. If you need to reschedule, choose another date - don't just cancel the appointment. Here is a link to what doctor visits should be scheduled annually.
3. Update your contacts.
While you are making those appointments, enter all your health team members on your contact list on your cell phone. This includes all regular doctors, dentists, physical trainer, gym, pharmacist, yoga studio, etc. in your cell phone contacts for quick access.
4. Choose an ICE.
While you have that cell phone and updating your contact list, make sure you have someone designated as your emergency contact (In Case of Emergency or ICE). First responders and hospital personnel always look for this on cell phones. Here is more information on that.
5. Shop around.
If needed, begin to check out new health providers, doctors, yoga studio, chiropractors or other members of your health team. If you are not happy, try someone new for a better fit.
For instance, if you are not satisfied with your gym location, choose one or two others to check out this month and compare. If you wait too long for appointments and need more attention from your doctor, perhaps you should consider concierge medicine, which I wrote about here. In addition, here are some specific questions to ask any type of new health care provider to help you find a better solution as well.
6. Ponder a bit.
Take five minutes and start a list of all medical questions you have. Add to the list as necessary and keep it on your phone or somewhere you will be sure to have when you have those scheduled appointments.
7. Create a health/medical file.
Make a medical folder for yourself and for each family member if you have not done so already. Just create them for now. More on this later.
Not too bad, huh? Seven steps for January. I knew you could handle that. You have all month after all to complete them and some steps you just begin and not complete just yet. We are off to a great start!
Happy New Year, Everyone, and Best Wishes for a Super Healthy 2015!
For Even More On The Topic . . .
- Working on improving your productivity? Try these actions to take when you have moments to spare.
- Nutrient dense foods are a great way to get more bang for your healthy-eating buck. Try adding these to amp up your nutrition.
keys: photo credit: <a href="https://www.flickr.com/photos/ugacommunications/6241463550/">UGA College of Ag & Environmental Sciences - OCCS</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a
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