Simplify and Thrive!

"Simplicity is an acquired taste.
Mankind, left free, instinctively complicates life."
Katherine Gerould (1879 - 1944)

In our efforts to live the 'good life', we can easily find ourselves overwhelmed by seemingly endless choices, decisions and activities.

Here are a few ways to help slow down, and give ourselves time to remember who we are and what is really important in our lives.

And as we simplify, the environment also benefits.

Start... by Stopping
Each new day is a blank canvas which we fill with a checklist of tasks. But every minute need not be structured and scheduled. Try stopping from time to time, and make conscious contact with your inner self. Let go of the need for maximum daily achievement and become comfortable doing nothing, if only for a short while. Take the time to lay down on a blanket outside and watch the clouds. Bring some crumbs for the birds and watch them enjoy. Or check out the stars for a few minutes before going to sleep. An occasional dose of non-doing lets you slow down to appreciate the pleasures of the moment, however simple, and gain a fresh perspective on how your time is spent each day.

Daily Meditation
A brief daily meditation, even for just 15 minutes, is your chance to turn off the rest of the world and listen to yourself. Our fast-paced modern lifestyle delivers a steady barrage of information, obligation and responsibility. Meditation clears the mind and relaxes the body.

Meditation does not require incense, mandalas, mantras or the perfect lotus position. It only requires you to be comfortable, quiet and to try to clear your mind. A few tips:

• Consistency :: Try to meditate every day, even if only for a few minutes. The benefits are cumulative.
• Location :: Choose a quiet space where you will not be disturbed. Turn off the phone. If possible, meditate in the same spot every day.
• Breathe :: Focus on your breathing to help clear your mind and relax your body.
• Try not to think :: Listen to your heart, feel the energy in your body, let an empty breeze flow through your mind. Above all, try not to organize your day or problem solve.
• Lower your expectations :: The benefits of meditation are substantial, but subtle. Do not look for results - they will find you.
• Make it last :: As you leave your meditation space, try to extend the relaxed, focused feeling into your day. Every few hours, if you think of it, take a slow deep breath and envision your meditation space. Meditation can help you feel more relaxed and focused throughout the day.

“Simplicity, simplicity, simplicity!  I say, let your affairs be as two or three, and not a hundred or a thousand instead of a million count half a dozen, and keep your accounts on your thumb-nail.” 

Henry David Thoreau

Reduce Clutter :: De-Consume
The best things in life are not things. Clutter fills more than our shelves and closets - it permeates our lives. We work hard to be able to afford things, many of which require care, cleaning, storing, insuring, protecting... and the media and the merchants are constantly offering us the next "must have".

The cost of consumer goods goes beyond the price tag. Environmental costs come from resource extraction, manufacture, shipping, and waste management. Consumer demand drives industrial pollution. Here are a few tips to simplify and help "de-consume":

• Teach your children :: Let your children know about the direct link between consumer goods and environmental costs, then let them make their own decisions. Show them that when you make a purchase, it is for the inherent value of the item and not for social status. Remember the hidden costs of the things you consume. Sooner or later you or your children will pay those costs.
• Enjoy non-material pleasures :: Whether alone or enjoyed with others, non-material pursuits offer lasting and immeasurable benefits - music, sports, hobbies, crafts, and games contribute to personal development with little cost to you or the environment .
• Give sustainably :: Birthday and holiday gifts do not have to be the latest consumer goods. In future posts, I will offer tips for sustainable giving for non-commercial gift ideas... be sure to check back soon!
• Share, swap, trade :: Start a tool share with neighbors or family for tools which may not be used too often - lawn mower, power saw, compressor, ladder, paint sprayer, etc. Fewer things to buy and store, for everyone. Swap or trade for goods and services if possible, to save on the manufacture of new goods and packaging.. and, of course, the taxes.
• Reduce visual clutter :: Try putting things you can live without in boxes and put the boxes in the attic or basement for six months. Then re-open the boxes and keep what you missed... give the rest away as gifts, hold a garage sale, or donate to charity. Then try this formula - for every new thing that comes in, one old thing goes out.

"Don't confuse your net worth with your self-worth"

Anonymous

Simplify Meals
Prepare dishes which will provide several meals. Stews, casseroles, and many recipes are just as easy to prepare in large portions. Make enough for two or three meals, and freeze the extra meals to cut your cooking chores in half. Become the master of "one-pot cooking" to simplify preparation and reduce clean-up time.

Instead of thinking about dinner in terms of what you want to eat, try to be creative with what you have in the refrigerator and cupboards. Resist the urge to run out to the store for more cooking ingredients. Go to allrecipes.com for some great meal ideas... you can even search for meals by the ingredients you have (or do not have)!

Cut TV Time
TV time is not as relaxing as it may appear - our senses are being bombarded constantly and the underlying commercial message is always the same: you need more and more "things" to be happy. We are at the mercy of the marketers.

Statistics have shown that children get very little time of direct interaction with their parents, especially with their fathers. In contrast, the average child spends hours each day in front of the television. TV makes children and adults, want "more" to feel good about themselves.

Try reducing TV time and replace it with books, music, or educational videos which are commercial-free. If you have children, try replacing an hour of TV each evening with a parent/child activity. At first it may seem like more for you to do... after all, TV is a convenient babysitter! Having an on-going project is good, as it is easier to start and stop the activity in short blocks of time. For more ideas, check out tvturnoff.org.

Reduce Housecleaning
Most of the dirt in your home is brought in on shoes. Save time and cleaning expenses by starting a no-shoes policy in your home. Keep slippers at the door for guests to use.

Next time you are at the library, look for "Confessions of an Organized Homemaker" by Denice Schofield. This book offers ways to simplify, organize, and schedule household systems in order to help reduce the need for housecleaning. Another great resource is flylady.net... they make housecleaning simple with 15 minute daily cleaning tasks!

“Reduce the complexity of life by eliminating the needless wants of life, and the labors of life reduce themselves.”

Edwin Way Teale

Consolidate Trips to the Store
Approximately 50% of car use is for trips within 3 miles of the home. This distance is within the range for easy biking, so it makes sense to try to use your bike for some of these short hops. You will be saving fuel and reducing pollution... and you can also save on trips to the gym with this added exercise.

Whether you live in the heart of the city or have to drive to town or the mall to shop, try consolidating your trips. With a little organization, you can group your "town tasks" into fewer trips, saving you time and fuel expense. The environment also benefits from the fuel and energy savings.

Online Shopping
Buying goods online can be an environmentally friendly and time-saving way to shop. Online shopping is also a nice contrast to the over-stimulation one often feels at the mall. As the trend to online shopping grows, more and more goods become available with a wider range of choices than you may find locally. Here are a few environmental tips to consider when shopping online:

• Do not choose overnight delivery :: Shipping by air freight generates up to five times the fuel emissions as ground delivery.
• Combine orders :: You can reduce packaging and deliveries by consolidating your orders when shopping online. Wait until you have a full list of items you will need from an online store, then put in just one order. You can also combine orders with a friend or co-worker shopping for similar products, as a way of further reducing the environmental (and actual) costs of shipping.
• Ship orders to your place of work :: If courier services regularly ship to your place of work, your order will be combined with others. This saves individual home deliveries.
• Save order information on your computer :: Print-outs of order information use paper and ink, and require filing and storing. Save the information on your computer and delete when you have received the products in good order.

"....in all things, the supreme excellence is simplicity."

Henry Wadsworth Longfellow

Reduce Cell Phone Use
The cell phone has become an integral part of our fast-paced culture. It is almost a symbol of self-importance:  unless our schedules are as busy as the person next to us, we are less important or somehow not living up to the norm. As long as we carry along our cell phones, we are always "on task"... especially for those of us with SmartPhones!

There is another side to ubiquitous cell phone use. It distracts our focus from other activities, at home, shopping, driving, and even during movies or meetings.  It adds another level of complexity to our daily living and is often an unwelcome interruption to our time spent with others.

Get to know the "off" switch of your cell phone, especially when enjoying quality time with your family, friends or by yourself.

Silence
Try to put some silence into each day. Our ears are not designed for the constant stimulation of noise, which is an unfortunate by-product of modern life. There are very few loud sounds in nature. Studies have shown that stress hormones rise in response to noise. Concentration and energy levels are reduced, and the rates of hearing loss among young people has risen dramatically in recent years.

Simply being aware of the effects of noise is a good start. Small foam ear protectors cost just pennies apiece and screen out the high decibal aspects of noise. Wear ear protectors at home when operating loud equipment such as lawn mowers, leaf blowers, blenders and vacuum cleaners. Turn off the TV and stereo if you're not paying full attention to them.

Silence helps us stay focused and centered, and provides a welcome oasis in a sea of overstimulation. (Related article: The Death of Stillness by Richard Mahler).

"Simplicity is the ultimate sophistication."

Leonardo da Vinci

:: Please share any ideas or suggestions you have to simplify a hectic lifestyle!

Get Active. Live Longer.

There is no better time to get and stay active than right now. Regardless of age or physical ability, nearly everyone can enjoy the health benefits of adding exercise into their daily routines.

Most of us know that exercise is a great way to jumpstart a weight loss program and manage weight, but engaging in a moderate level of daily physical activity can help keep bones and muscles strong, reduce stress and generally improve your quality of life. Whether you enjoy a brisk morning walk to start the day or a game of tennis with a friend, the key is simply to get active–and stay active. The health benefits from exercise are endless; here are three to get you motivated:

1. Strong Bones & Muscles

Clinical research has shown that regular physical activity is one of the best ways to maintain bone health. Weight bearing or strength training exercises, such as walking, jogging or using resistance bands or weights, are helpful in preserving bone mass. This is a critical component in reducing your risk for bone weakening conditions that can occur with age and make you susceptible to fractures.

Weight bearing activities are also beneficial in building muscle mass, further supporting bone health. In addition, muscle tissue burns more calories than other body tissues, and this increased calorie burn can help you maintain a healthy weight. Strong muscles and bones improve your balance, strength and coordination, which may reduce your risk of falls and bone injuries. Your doctor can assist you in finding a weight bearing exercise that works for you.

2. Stress Reduction

Preliminary research studies have shown that regular physical activity can help the body cope with stress. Exercise releases endorphins into the system; during exercise, these natural substances are produced by the body and released into the blood stream, leading to feelings of relaxation and well-being. A brisk walk or quick workout could be just the thing to calm you after a stressful day. And, since many people often turn to food when they feel stressed - which could lead to weight gain – substituting healthy exercise for mindless snacking will not only reduce stress, but help avoid weight gain.

3. Manage Your Weight

Reducing sedentary activities, engaging in more physical activity, and burning more calories than you consume are key in weight management. A regular exercise routine not only helps with weight loss, but it has also been shown to be one of the primary factors in helping individuals maintain their goal weight. Successful ‘maintainers’ average about 30 minutes a day of exercise, and report that this habit – along with a healthy low-fat diet – is one of the most important factors in keeping weight down.

Fueling an active lifestyle is important, too. Your body requires healthy lean proteins – like fish, poultry, lean meats, egg whites, and plant proteins, like soy – to help to maintain and build muscle tissue. Nonfat dairy products provide not only protein, but plenty of calcium to support bone health. Fruits, vegetables and whole grains – like brown rice, whole grain breads and pastas and oatmeal – are healthy carbohydrates that provide energy for daily activity.

Eat right, and make a point to move, lift and stretch throughout your day. You can stay active for a lifetime – and it’s never too late to start.

:: This article is by Luigi Gratton, M.D., M.P.H. Vice President, Medical Affairs and Education with Herbalife.  Click Here for more great articles by Dr. Luigi!

Financial Planning :: Helping You See the Big Picture

Do you picture yourself owning a new home, starting a business, or retiring comfortably? These are a few of the financial goals that may be important to you, and each comes with a price tag attached.

That is where financial planning comes in. Financial planning is a process that can help you reach your goals by evaluating your whole financial picture, then outlining strategies that are tailored to your individual needs and available resources.

Why is financial planning important?

A comprehensive financial plan serves as a framework for organizing the pieces of your financial picture. With a financial plan in place, you'll be better able to focus on your goals and understand what it will take to reach them.

One of the main benefits of having a financial plan is that it can help you balance competing financial priorities. A financial plan will clearly show you how your financial goals are related--for example, how saving for your children's college education might impact your ability to save for retirement. Then you can use the information you have gleaned to decide how to prioritize your goals, implement specific strategies, and choose suitable products or services. Best of all, you'll have the peace of mind that comes from knowing that your financial life is on track.

The financial planning process

• Creating and implementing a comprehensive financial plan generally involves working with financial professionals to:
• Develop a clear picture of your current financial situation by reviewing your income, assets, and liabilities, and evaluating your insurance coverage, your investment portfolio, your tax exposure, and your estate plan
• Establish and prioritize financial goals and time frames for achieving these goals
• Implement strategies that address your current financial weaknesses and build on your financial strengths
• Choose specific products and services that are tailored to meet your financial objectives
• Monitor your plan, making adjustments as your goals, time frames, or circumstances change

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Common financial goals:

• Saving and investing for retirement

• Saving and investing for college

• Establishing an emergency fund

• Providing for your family in the event of your death

• Minimizing income or estate taxes

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Some members of the team

The financial planning process can involve a number of professionals:

Financial planners typically play a central role in the process, focusing on your overall financial plan, and often coordinating the activities of other professionals who have expertise in specific areas.

Accountants or tax attorneys provide advice on federal and state tax issues.

Estate planning attorneys help you plan your estate and give advice on transferring and managing your assets before and after your death.

Insurance professionals evaluate insurance needs and recommend appropriate products and strategies.

Investment advisors provide advice about investment options and asset allocation, and can help you plan a strategy to manage your investment portfolio.

The most important member of the team, however, is you. Your needs and objectives drive the team, and once you have carefully considered any recommendations, all decisions lie in your hands.

Why can't I do it myself?

You can, if you have enough time and knowledge, but developing a comprehensive financial plan may require expertise in several areas. A financial professional can give you objective information and help you weigh your alternatives, saving you time and ensuring that all angles of your financial picture are covered.

Staying on track

The financial planning process doesn't end once your initial plan has been created. Your plan should generally be reviewed at least once a year to make sure that it's up-to-date. It's also possible that you'll need to modify your plan due to changes in your personal circumstances or the economy. Here are some of the events that might trigger a review of your financial plan:

• Your goals or time horizons change
• You experience a life-changing event such as marriage, the birth of a child, death of a spouse, health problems, or a job loss
• You have a specific or immediate financial planning need (e.g., drafting a will, managing a distribution from a retirement account, paying long-term care expenses)
• Your income or expenses substantially increase or decrease
• Your portfolio hasn't performed as expected
• You are affected by changes to the economy or tax laws

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Common questions about financial planning

What if I'm too busy?
Do not wait until you're in the midst of a financial crisis before beginning the planning process. The sooner you start, the more options you may have.

Is the financial planning process complicated?
Each financial plan is tailored to the needs of the individual, so how complicated the process will depend on your individual circumstances. But no matter what type of help you need, a financial professional will work hard to make the process as easy as possible, and will gladly answer all of your questions.

What if my spouse and I disagree?
A financial professional is trained to listen to your concerns, identify any underlying issues, and help you find common ground.

Can I still control my own finances?
Financial planning professionals make recommendations, not decisions. You retain control over your finances. Recommendations will be based on your needs, values, goals, and time frames. You decide which recommendations to follow, then work with a financial professional to implement them.

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Disclosure Information -- Important -- Please Review
The information contained in this material is being provided for general education purposes and with the understanding that it is not intended to be used or interpreted as specific legal, tax or investment advice. It does not address or account for your individual investor circumstances. Investment decisions should always be made based on your specific financial needs and objectives, goals, time horizon and risk tolerance. The information contained in this communication, including attachments, may be provided to support the marketing of a particular product or service. You cannot rely on this to avoid tax penalties that may be imposed under the Internal Revenue Code. Consult your tax advisor or attorney regarding tax issues specific to your circumstances.

Sweet Bean Burritos

Okay, I have been begging my sister for this recipe! She has made this dish for us quite a few times now... and each time, it just keeps getting better! It is incredibly delicious and so filling... and super healthy! It is perfect in it's simplicity!

Sweet Bean Burritos

Serves 6

2 tablespoons olive oil
1 onion - chopped
3 cloves garlic - pressed
2 cans black beans - drained
2 medium sweet potatoes - cooked and mashed
1 teaspoon cumin
6 whole wheat flour tortillas
6 tablespoons cilantro
6 tablespoons low-fat cheddar cheese

In a skillet, heat oil over medium high heat and cook onions and garlic until soft.  Add beans, stir in the mashed potatoes, add cumin and mix well.

Heat tortillas and spoon bean mixture inside. Add cilantro and cheese, roll up burrito-style, and serve.

Make these burritos for dinner... use the left-overs as breakfast burritos... or treat yourself to burritos for lunch! The sweet potato and black bean mix tastes great as a side dish, as well! Thanks, Lisa!

What Do-Gooding Does for Your Brain

Are you a do-gooder? If you are, chances are you'll stay sharp as a tack as you age. Volunteering in a social setting -- tutoring kids in a library or school, for example -- can help reverse or delay declines in brain function that happen with aging, research shows.

Plastic Brains Are Good
The thing is, your brain is plastic. No, not like those jelly bracelets from the '80s. Brain plasticity refers to its ability to change and form new connections between neurons in response to novel situations. Unfortunately, it's natural to lose a little of this plasticity over time. And when you don't use your brain, the sluggishness gets worse. So it's essential to stay active -- not just mentally but physically and socially.

So what's the price of plastic? About the cost of a pair of walking shoes. People who are fit have more plastic brains. Get in step and you'll boost circulation in all parts of your body, including your brain. That's probably why the folks who walked regularly in a recent study were able to focus better on a task, compared to the people who performed only stretching and toning exercises. Walking is so good for your brain that it may lower your risk of dementia as you get older. In fact, walking may be just about the best thing you can do for your overall well-being. Walking can:

• Decrease osteoarthritis pain and improve stability, endurance, and agility
• Reduce the risk of colon cancer and possibly breast cancer
• Protect against diabetes in high-risk people and lower blood glucose and improve insulin action in people who already have the disease
• Lower blood pressure and reduce the risk of heart attack

Grab 30 minutes a day (broken into three 10-minute segments, if need be) and you'll also help keep your weight in check, boost your energy and stamina levels, and probably handle stress better, too. It's pretty hard to come up with an excuse when you see the laundry list of health benefits, isn't it?

Get Your Good Deed On
Volunteering fits the bill on many fronts. It challenges the brain to think critically and learn new things. It creates a social outlet (also good for the brain). And getting involved in a good cause can add meaning and a sense of purpose in life -- all good things for mental well-being. So do your brain a favor and find a volunteering effort that captures your interest, whether it's helping children find books in the library or cooking meals for shut-ins. And try these other brain boosters as well:

• Spending time with a first grader can make you smarter: When older adults joined kindergarten through third-grade classrooms -- to help out, of course -- the kids achieved more. And the grown-ups had an even greater benefit: They shored up parts of their brains in ways that could protect them from Alzheimer's disease.
• Work your brain with a daily sudoku puzzle or challenging crossword puzzle.
• Your brain benefits from surfing the Web and being computer savvy: Brain scans of a computer-adept group showed more activity during Internet searches, compared with the brain scans of people who weren't so handy with a browser!
• Get up and play Ping-Pong... or tennis! In addition to keeping you active, playing Ping-Pong or tennis does help shore up defenses against Alzheimer's!

:: Information in this post is from RealAge.com

References

Published on 03/12/2010

Evidence for neurocognitive plasticity in at-risk older adults: the experience corps program. Carlson, M. C. et al., Journals of Gerontology. Series A, Biological Sciences and Medical Sciences 2009 Dec;64(12):1275-1282

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.

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!

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.

Weigh In On What You Know

Weigh In On What You Know

Take this quiz to see how much you know about weight management. From calorie counting to metabolism to exercise, a little knowledge can help you go a long way.

Answer true (“T”) or false (“F”) to the following:

1. Eating slowly can help you feel full with less.
   (T) (F)
2. Watching television, reading or working while you eat can help distract you from eating too much.
   (T) (F)
3. Low-fat and fat-free foods have just as many, if not more, calories as their full-fat versions.
   (T) (F)
4. Metabolism slows with age.
   (T) (F)
5. Taking the stairs instead of the elevator has little impact when it comes to burning calories.
   (T) (F)

______________________________________________________

ANSWERS

1. TRUE: When you eat too fast, your brain doesn’t get the signal that you’re full until it’s too late and you’ve already overeaten. By savoring every bite, you can save yourself from too many calories.
2. FALSE: These activities can distract you while you eat, but they have the opposite effect: If you don’t focus on your meal, before you know it, you’ve actually eaten much more than you wanted to.
3. TRUE: Eating low-fat or fat-free foods doesn’t necessarily mean you’re consuming fewer calories. They tend to have as many calories as their fullfat counterparts, and oftentimes, fat is replaced with sugar, which drives up the number of calories.
4. FALSE: A slower metabolism isn’t inevitable. The more muscle you have, the higher your metabolism, the faster you burn calories. With age, people have a tendency to exercise less, or less vigorously, meaning fewer calories burned per day. As activity levels and intensity go down, loss of muscle mass can occur. Simply put, the less muscle you have, the lower your metabolism.
5. FALSE: Little things can mean a lot! You might be surprised to learn that it’s possible to burn more calories simply by becoming more active in your everyday life – such as by walking to the mailbox instead of driving; walking to a co-worker’s desk instead of calling or emailing; or, in this case, taking the stairs instead of using the elevator.

:: This quiz was taken from Herbalife.com.

A Growing Problem

A Growing Problem

• In the last 20 years, the prevalence of obesity in the United States doubled in adults. – National Center for Health Statistics, 2006
  
• Currently, 2 in 3 adults (66%) are overweight or obese.
  – National Center for Health Statistics, 2006
  
• Only 26% of U.S. adults engage in vigorous leisure-time physical activity three or more times per week (defined as periods of vigorous physical activity lasting 10 minutes or more).
  – National Center for Health Statistics, 2005