Wednesday, July 29, 2009

Get Smarter By Noon

Get Smarter By Noon

Looking for that magic "smart pill" to get you through your day?? Well, look no further! Stir some blueberries into your breakfast cereal, low-fat yogurt, or morning smoothie, and do not be surprised if you get a genius idea for work or whip through your inbox faster than Hollywood gossip can spread. That is because people who eat a lot of fruit and have a high intake of flavonoids perform better on tests of verbal fluency, logical reasoning, and visual memory -- three skills that translate into doing your job better, faster, and smarter.

Flavonoids are antioxidants that are packed into fruit, and they are widely thought to fight disease and mental decline. They are in plenty of different fruits, but blueberries are little superheroes when it comes to antioxidant power and your brain. The compounds in this tiny fruit may help protect you from two processes linked to brain-cell aging: inflammation and oxidation (both are also linked to Alzheimer’s). Back up blueberries with this breakfast chaser: an omega-3 supplement -- either 2 grams of fish oil or 600 milligrams of DHA. You’ll likely gain even more smarts
.

Blueberries are ranked No. 1 in antioxidant activity compared with 40 other commercially available fruits and vegetables. That means a serving of blueberries has more of the antioxidant power you need to fight aging, cancer and heart disease.
1 cup (143 grams) of blueberries is 84 calories (technically, kcal). Blueberries contain no cholesterol or fat and are also low in calories. Blueberries are high in dietary fiber, Vitamin A and niacin. They contain iron and other trace minerals and are a source of Vitamin C.
Blueberries have a diverse range of micronutrients, with notably high levels (relative to respective Dietary Reference Intakes) of the essential dietary mineral manganese, vitamin B6, vitamin C, vitamin K and dietary fiber (table below). One serving provides a relatively low glycemic load score of 4 out of 100 per day.
Blueberries contain anthocyanins, other antioxidant pigments and various phytochemicals possibly having a role in reducing risks of some diseases, including inflammation and different cancers.
Blueberries may have anti-disease effects, too. Researchers have shown that blueberry anthocyanins, proanthocyanidins, resveratrol, flavonols, and tannins inhibit mechanisms of cancer cell development and inflammation in vitro.
Similar to red grape, some blueberry species contain in their skins significant levels of resveratrol, a phytochemical with increasing evidence as an anti-cancer compound.
*All that... AND it is PEAK SEASON for blueberries... so go out and get your farm fresh blueberries! If you are here in Rhode Island, head over to Macomber's Blueberry Farm for some of the tastiest and freshest blueberries around! You can enjoy a relaxing day picking your own... or buy them freshly picked. I was just there yesterday... and WOW!! Blueberries as far as the eye could see... and super tasty, too! Visit their website for more information. *

:: Information in this post is from RealAge.com and Macombers Blueberry Farm.

Tuesday, July 21, 2009

Non-Toxic Home Cleaning


Today's modern home is loaded with toxic and polluting substances designed to make domestic life easier.

The cost of these commercial, chemical-based products can be high -- long term health concerns for the family, and environmental pollution caused by their manufacture and disposal. In the US, for example, 1 in 3 people suffer from allergies, asthma, sinusitis or bronchitis (US National Center for Health Statistics). Treatment for these conditions should include reducing synthetic chemicals in the home environment.

For many home-cleaning chores, you can make your own cleaning products using the formulas listed below.

A growing number of commercial non-toxic home cleaning products are also available, as healthier and environmentally responsible alternatives. Your use of these products helps promote the growth of green businesses!

Homemade Substitutions

There are many inexpensive, easy-to-use natural alternatives which can safely be used in place of commercial household products. Here is a list of common, environmentally safe products which can be used alone or in combination for a wealth of household applications:
  • Baking Soda - cleans, deodorizes, softens water, scours.
  • Soap - unscented soap in liquid form, flakes, powders or bars is biodegradable and will clean just about anything. Avoid using soaps which contain petroleum distillates.
  • Lemon - one of the strongest food-acids, effective against most household bacteria.
  • Borax - (sodium borate) cleans, deodorizes, disinfects, softens water, cleans wallpaper, painted walls and floors.
  • White Vinegar - cuts grease, removes mildew, odors, some stains and wax build-up.
  • Washing Soda - or SAL Soda is sodium carbonate decahydrate, a mineral. Washing soda cuts grease, removes stains, softens water, cleans wall, tiles, sinks and tubs. Use care, as washing soda can irritate mucous membranes. Do not use on aluminum.
  • Isopropyl Alcohol - is an excellent disinfectant. (It has been suggested to replace this with ethanol or 100 proof alcohol in solution with water. There is some indication that isopropyl alcohol buildup contributes to illness in the body. See http://drclark.ch/g)
  • Cornstarch - can be used to clean windows, polish furniture, shampoo carpets and rugs.
  • Citrus Solvent - cleans paint brushes, oil and grease, some stains. (Citrus solvent may cause skin, lung or eye irritations for people with multiple chemical sensitivities.)
  • Trisodium phosphate (TSP) - a mixture of soda ash and phosphoric acid. TSP is toxic if swallowed, but it can be used on many jobs, such as cleaning drains or removing old paint, that would normally require much more caustic and poisonous chemicals, and it does not create any fumes.

Formulas

Combinations of the above basic products can provide less harmful substitutions for many commercial home products. In most cases, they're also less expensive. Here are some formulas for safe, alternative home care products:

Note: These formulas and substitutions are offered to help minimize the use of toxic substances in your home, and reduce the environmental harm caused by the manufacture, use and disposal of toxics. Results may vary and cannot be guaranteed to be 100% safe and effective. Before applying any cleaning formulations, test in small hidden areas if possible. Always use caution with any new product in your home.

Make sure to keep all home-made formulas well-labeled, and out of the reach of children.

All-Purpose Cleaner :: Mix 1/2 cup vinegar and 1/4 cup baking soda (or 2 teaspoons borax) into 1/2 gallon (2 liters) water. Store and keep. Use for removal of water deposit stains on shower stall panels, bathroom chrome fixtures, windows, bathroom mirrors, etc. Another alternative is microfiber cloths which lift off dirt, grease and dust without the need for cleaning chemicals, because they are formulated to penetrate and trap dirt. There are a number of different brands. A good quality cloth can last for several years.

Air Freshener :: Commercial air fresheners mask smells and coat nasal passages to diminish the sense of smell.

  • Baking soda or vinegar with lemon juice in small dishes absorbs odors around the house.
  • Having houseplants helps reduce odors in the home.
  • Prevent cooking odors by simmering vinegar (1 tbsp in 1 cup water) on the stove while cooking. To get such smells as fish and onion off utensils and cutting boards, wipe them with vinegar and wash in soapy water.
  • Keep fresh coffee grounds on the counter.
  • Grind up a slice of lemon in the garbage disposal.
  • Simmer water and cinnamon or other spices on stove.
  • Place bowls of fragrant dried herbs and flowers in room.

Bathroom mold :: Mold in bathroom tile grout is a common problem and can be a health concern. Mix one part hydrogen peroxide (3%) with two parts water in a spray bottle and spray on areas with mold. Wait at least one hour before rinsing or using shower.

Carpet stains :: Mix equal parts white vinegar and water in a spray bottle. Spray directly on stain, let sit for several minutes, and clean with a brush or sponge using warm soapy water. For a heavy duty carpet cleaner, mix 1/4 cup each of salt, borax and vinegar. Rub paste into carpet and leave for a few hours. Vacuum.

Chopping block cleaner :: Rub a slice of lemon across a chopping block to disinfect the surface. For tougher stains, squeeze some of the lemon juice onto the spot and let sit for 10 minutes, then wipe.

Coffee and tea stains: Stains in cups can be removed by applying vinegar to a sponge and wiping. To clean a teakettle or coffee maker, add 2 cups water and 1/4 cup vinegar; bring to a boil. Let cool, wipe with a clean cloth and rinse thoroughly with water.

Deodorize ::

  • Plastic food storage containers - soak overnight in warm water and baking soda
  • In-sink garbage disposal units - grind up lemon or orange peel in the unit
  • Carpets - sprinkle baking soda several hours before vacuuming
  • Garage, basements - set a sliced onion on a plate in center of room for 12 - 24 hours

Dishwasher Soap :: Mix equal parts of borax and washing soda, but increase the washing soda if your water is hard. If you want to use a commercial dishwashing soap, try Ecover Ecological or Trader Joe's powders, which contain no bleach or phosphates.

Dishwashing Soap :: Commercial low-phosphate detergents are not themselves harmful, but phosphates nourish algae which use up oxygen in waterways. A detergent substitution is to use liquid soap. Add 2 or 3 tablespoons of vinegar to the warm, soapy water for tough jobs.

Disinfectant :: Mix 2 teaspoons borax, 4 tablespoons vinegar and 3 cups hot water. For stronger cleaning power add 1/4 teaspoon liquid castile soap. Wipe on with dampened cloth or use non-aerosol spray bottle. (This is not an antibacterial formula. The average kitchen or bathroom does not require antibacterial cleaners). To disinfect kitchen sponges, put them in the dishwasher when running a load.

Drain Cleaner :: For light drain cleaning, mix 1/2 cup salt in 4 liters water, heat (but not to a boil) and pour down the drain. For stronger cleaning, pour about 1/2 cup baking soda down the drain, then 1/2 cup vinegar. The resulting chemical reaction can break fatty acids down into soap and glycerine, allowing the clog to wash down the drain. After 15 minutes, pour in boiling water to clear residue. Caution: only use this method with metal plumbing. Plastic pipes can melt if excess boiling water is used. Also, do not use this method after trying a commercial drain opener... the vinegar can react with the drain opener to create dangerous fumes.

Fabric softener :: To reduce static cling, dampen your hands, then shake out your clothes as you remove them from the drier. Line-drying clothing is another alternative.

Floor Cleaner and Polish :: Most floor surfaces can be easily cleaned using a solution of vinegar and water. For damp-mopping wood floors: mix equal amounts of white distilled vinegar and water. Add 15 drops of pure peppermint oil; shake to mix.

  • vinyl and linoleum - mix 1 cup vinegar and a few drops of baby oil in 1 gallon warm water. For tough jobs, add 1/4 cup borox. Use sparingly on lineoleum.
  • wood - apply a thin coat of 1:1 vegetable oil and vinegar and rub in well.
  • painted wood - mix 1 teaspoon washing soda into 1 gallon (4L) hot water.
  • brick and stone tiles - mix 1 cup white vinegar in 1 gallon (4L) water; rinse with clear water.

Furniture Polish :: For varnished wood, add a few drops of lemon oil into a 1/2 cup warm water. Mix well and spray onto a soft cotton cloth. Cloth should only be slightly damp. Wipe furniture with the cloth, and finish by wiping once more using a dry soft cotton cloth. For unvarnished wood, mix two tsps each of olive oil and lemon juice and apply a small amount to a soft cotton cloth. Wring the cloth to spread the mixture further into the material and apply to the furniture using wide strokes. This helps distribute the oil evenly.

Laundry Detergent :: Mix 1 cup Ivory soap (or Fels Naptha soap), 1/2 cup washing soda and 1/2 cup borax. Use 1 tbsp for light loads; 2 tbsp for heavy loads.

Lime Deposits :: You can reduce lime deposits in your teakettle by putting in 1/2 cup (125ml) white vinegar and 2 cups water, and gently boiling for a few minutes. Rinse well with fresh water while kettle is still warm.

Marks on walls and painted surfaces :: Many ink spots, pencil, crayon or marker spots can be cleaned from painted surfaces using baking soda applied to a damp sponge. Rub gently, then wipe and rinse.

Metal Cleaners and Polishes ::

  • aluminum: using a soft cloth, clean with a solution of cream of tartar and water.
  • brass or bronze: polish with a soft cloth dipped in lemon and baking-soda solution, or vinegar and salt solution.
  • chrome: polish with baby oil, vinegar, or aluminum foil shiny side out.
  • copper: soak a cotton rag in a pot of boiling water with 1 tablespoon salt and 1 cup white vinegar. Apply to copper while hot; let cool, then wipe clean. For tougher jobs, sprinkle baking soda or lemon juice on a soft cloth, then wipe. For copper cookware, sprinkle a lemon wedge with salt, then scrub.
  • gold: clean with toothpaste, or a paste of salt, vinegar, and flour.
  • silver: line a pan with aluminum foil and fill with water; add a teaspoon each of baking soda and salt. Bring to a boil and immerse silver. Polish with soft cloth.stainless steel: clean with a cloth dampened with undiluted white vinegar, or olive oil. For stainless cookware, mix 4 tbs baking soda in 1 qt water, and apply using a soft cloth. Wipe dry using a clean cloth.

Mold and Mildew :: Use white vinegar or lemon juice full strength. Apply with a sponge or scrubby.

Mothballs :: The common mothball is made of paradichlorobenzene, which is harmful to liver and kidneys. Cedar chips in a cheesecloth square, or cedar oil in an absorbant cloth will repel moths. The cedar should be 'aromatic cedar', also referred to as juniper in some areas. Cedar chips are available at many craft supply stores, or make your own using a plane and a block of cedar from the lumberyard. Homemade moth-repelling sachets can also be made with lavender, rosemary, vetiver and rose petals. Dried lemon peels are also a natural moth deterrent - simply toss into clothes chest, or tie in cheesecloth and hang in the closet.

Oil and Grease Spots :: For small spills on the garage floor, add baking soda and scrub with wet brush.

Oven Cleaner :: Moisten oven surfaces with sponge and water. Use 3/4cup baking soda, 1/4cup salt and 1/4 cup water to make a thick paste, and spread throughout oven interior (avoid bare metal and any openings). Let sit overnight. Remove with spatula and wipe clean. Rub gently with fine steel wool for tough spots. Or use Arm & Hammer Oven Cleaner, declared nontoxic by Consumers Union.

Paint Brush Cleaner :: Non-toxic, citrus oil based solvents are now available commercially under several brand names. Citra-Solve is one brand. This works well for cleaning brushes of oil-based paints. Paint brushes and rollers used for an on-going project can be saved overnight, or even up to a week, without cleaning at all. Simply wrap the brush or roller snugly in a plastic bag, such as a used bread or produce bag. Squeeze out air pockets and store away from light. The paint won't dry because air can't get to it. Simply unwrap the brush or roller the next day and continue with the job. Fresh paint odors can be reduced by placing a small dish of white vinegar in the room.

Rust Remover :: Sprinkle a little salt on the rust, squeeze a lime over the salt until it is well soaked. Leave the mixture on for 2 - 3 hours. Use leftover rind to scrub residue.

Scouring Powder :: For top of stove, refrigerator and other such surfaces that should not be scratched, use baking soda. Apply baking soda directly with a damp sponge.

Shoe Polish :: Olive oil with a few drops of lemon juice can be applied to shoes with a thick cotton or terry rag. Leave for a few minutes; wipe and buff with a clean, dry rag.

Stickers on walls :: To remove, sponge vinegar over them several times, and wait 15 minutes, then rub off the stickers. This also works for price tags (stickers) on tools, etc.

Toilet Bowl Cleaner :: Mix 1/4 cup baking soda and 1 cup vinegar, pour into basin and let it set for a few minutes. Scrub with brush and rinse. A mixture of borax (2 parts) and lemon juice (one part) will also work.

Tub and Tile Cleaner :: For simple cleaning, rub in baking soda with a damp sponge and rinse with fresh water. For tougher jobs, wipe surfaces with vinegar first and follow with baking soda as a scouring powder. Vinegar can break down tile grout, so use sparingly.

Wallpaper Remover :: Mix equal parts of white vinegar and hot water, apply with sponge over the old wallpaper to soften the adhesive. Open room windows or use a fan to dissipate the pungent vinegar smell.

Water Rings on Wood :: Water rings on a wooden table or counter are the result of moisture that is trapped under the topcoat, but not the finish. Try applying toothpaste or mayonnaise to a damp cloth and rub into the ring. Once the ring is removed, buff the entire wood surface.

Window Cleaner :: Mix 2 teaspoons of white vinegar with 1 liter (qt) warm water. Use crumpled newspaper or cotton cloth to clean. Don't clean windows if the sun is on them, or if they are warm, or streaks will show on drying. The All-Purpose Cleaner (above) also works well on windows. Be sure to follow the recipe, because using too strong a solution of vinegar will etch the glass and eventually cloud it.

Healthy Home Cleaning Habits

Exchange Indoor Air - Many modern homes are so tight there's little new air coming in. Open the windows from time to time or run any installed exhaust fans. In cold weather, the most efficient way to exchange room air is to open the room wide - windows and doors, and let fresh air in quickly for about 5 minutes. The furnishings in the room, and the walls, act as 'heat sinks', and by exchanging air quickly, this heat is retained.

Minimize Dust - Remove clutter which collects dust, such as old newspapers and magazines. Try to initiate a 'no-shoes-indoors' policy. If you're building or remodelling a home, consider a central vacuum system; this eliminates the fine dust which portable vacuum cleaners recirculate.

Use Cellulose Sponges - Most household sponges are made of polyester or plastic which are slow to break down in landfills, and many are treated with triclosan, a chemical that can produce chloroform (a suspected carcinogen) when it interacts with the chlorine found in tap water. Instead try cellulose sponges, available at natural foods stores, which are biodegradable and will soak up spills faster since they're naturally more absorbent.

Keep Bedrooms Clean - Most time is spent in the bedrooms. Keep pets out of these rooms, especially if they spend time outdoors.

Use Gentle Cleaning Products - Of the various commercial home cleaning products, drain cleaners, toilet bowl cleaners and oven cleaners are the most toxic. Use the formulas described above or purchase 'green' commercial alternatives. Avoid products containing ammonia or chlorine, or petroleum-based chemicals; these contribute to respiratory irritation, headaches and other complaints.

Clean from the Top Down - When house cleaning, save the floor or carpet for last. Allow time for the dust to settle before vacuuming.

:: This post is from eartheasy.com. Please check out their site for more great information on sustainable living!

Thursday, July 9, 2009

Put savings (and yourself) first with a budget

Put Savings (and Yourself) First with a Budget

Where does that money go? America, it seems, is in the midst of a savings crisis. Personal savings rates have dropped in recent years and remain low by historical standards as many people continue to spend beyond their means.

If you're among those Americans who can't seem to save, it might be time to create a budget. A budget allows you to understand where the money goes and may help you free up cash for important savings goals, such as college and retirement.

Getting Started

Setting up a budget will require some work, but the benefits more than offset the time invested. How you create your budget is up to you. You may choose a piece of financial planning software, such as Microsoft™ Money or Quicken, or you may choose the paper and pencil route.

The first element of any budget is your income, or how much money you receive each month. This can include paychecks, legal settlements, alimony, royalties, fees, and dividends from investments that you do not reinvest. Once you know what your monthly income is, you can use a budget to make sure you don't spend more than you earn, thus helping to reduce debt and freeing up cash for savings.

Next, you need to know how you spend your money. Start by tracking your spending for a month. Gather bills and receipts, and don't forget to include newspapers from the corner store and trips to the soda machine. Don't assume any expense is too small to record.

Write down your expenses and break them into categories. Using a budget worksheet, we find Fixed Committed Expenses — mortgage, loan, and insurance payments that stay the same from month to month; Other Committed Expenses — things you can't live without, like food, utilities, and clothing; and Discretionary Expenses — things you like but don't necessarily need.

Less Spending = More Savings

Once you know where the money goes, it's time to analyze your expenses. There probably isn't much you can do about Fixed Committed Expenses without moving or getting rid of the family car. However, if these expenses are greater than your monthly income, you are probably carrying too much debt to effectively save.

You may find some room to economize in Other Committed Expenses, but look at Discretionary Expenses first. This is typically the easiest place to reduce spending. Begin by canceling magazine subscriptions to titles you don't read. Eat fewer meals out, or choose less expensive restaurants. Across much of the country, you can rent two videos for the price of a single adult ticket to a movie and throw in some microwave popcorn for a dollar more.

Digging Deeper

Once you've reduced discretionary spending, look at those Other Committed Expenses. Can you reduce the grocery bill with coupons or more economical meals? How about taking public transportation instead of cabs?

One area to closely examine is credit card debt. If a high balance is keeping you from saving, you need to find ways to trim those monthly payments. Call your credit card company and ask them for an interest-rate reduction, or shop around for a card with a lower rate. You can find a list of low-rate cards through CardWeb (1-301-631-9100 or online at www.cardweb.com). Beware of low introductory "teaser" rates that increase to much higher rates after six months.

You could also consider a home equity loan, which may offer a tax deduction, or a consolidation loan. Make sure that you'll be able to afford the monthly payments before you take the loan. Banks can foreclose on a home equity loan within 90 days if you miss payments.

If your savings are still being crushed under the weight of debt, or if you're having trouble making minimum monthly payments and covering necessary expenses, consider getting some help. The nonprofit National Federation for Credit Counseling (call 1-800-388-2227, or visit www.nfcc.org) can help you set up a budget and negotiate payment schedules with lenders for a modest fee. Once you start paying off your credit cards, the extra money can be used to build savings.

The Goal: More Savings

Once you've figured out where to economize, you can enter amounts in the Expected column of the budget. Notice that Savings and Children's Education appear under Fixed Committed Expenses. This is to encourage you to pay yourself first, a key rule of saving. By setting aside a certain amount each month for savings, you can build toward your goal without missing the money. You may be able to set up a payroll savings plan through your bank or credit union. Also look into any employer-sponsored retirement plans you may have at work, which potentially offer tax benefits along with savings for the future.

It might also help to set a savings goal, both for short- and long-term needs. Studies have revealed that families with savings goals tend to save more.

Remember that your budget is a living document. As your circumstances change, so will your goals and needs. Review your budget every few months to make sure it reflects your goals and to see if you are saving as much as you possibly can.

Points to Remember
  1. You can use computer software or pencil and paper to create a budget.

  2. Analyze your spending for a month to see where your income goes. If your living expenses are greater than your income, you'll need to find ways to economize.

  3. Your spending can be broken down into three categories: Fixed Committed Expenses, Other Committed Expenses, and Discretionary Expenses.

  4. To free up cash for savings, begin by reducing Discretionary Expenses, then look at Other Committed Expenses.

  5. Pay down credit-card debt aggressively. Once the debt is paid off, direct the extra money to savings.

  6. Set aside some of each paycheck for savings goals. Ask your bank or credit union about payroll savings plans and investigate your employer-sponsored retirement plan.

  7. Review your budget periodically to make sure it is still in line with your needs and goals.