Yoga benefits

Among the numerous yoga benefits are muscle strengthening, toning and building. It also increases flexibility, mobility of joints and even improves digestion and elimination. It is great for anyone suffering from heart conditions, asthma and other breathing disorders, conditions such as arthritis that affect the muscular and skeletal systems. It eases the effects of repetitive strain injuries, strengthens bad knees and relieves muscle tightness in the shoulders, and neck.

 Physical Yoga Benefits:

 Flexibility

Moving your body through stretching poses that position your body in ways it is not used to will help make it more flexible and increase the range of motion in your muscles and joints. With practice, your back, shoulders, hip and hamstrings will become more flexible.

 Strength

Because yoga does not use any weight lifting but that of supporting your own body during the poses, it is increases strength while being adaptable to your current fitness level. Some poses require you to balance on one leg; while with others, you will support a comfortable percentage of your weight on your arms. You will move slowly through a series of poses to increase strength. Other yoga benefits from strengthening poses include: better posture, spine reinforcement, back pain relief, increased stamina, and improvements to blood circulation. Some poses serve to stimulate the endocrine system and release toxins.

Muscle tone

Strengthening poses also serve to increase muscle tone, you can expect to build longer, leaner muscles as compared to the shorter, bulging muscles created by weight lifting.

Because it is such a gentle method of strengthening and toning muscles, it is recommended for pregnant women. In fact, yoga during pregnancy is helpful throughout the entire gestational process.

Pain Prevention

Increasing strength and flexibility is extremely helpful if you want to reduce certain types of back pain. For anyone who spends a lot of time working on computers or driving cars, back pain can be a real problem leading to tight muscles and even spinal compression. Yoga poses address these problems by stretching the back muscles gently but thoroughly. Another benefit to yoga is that it strengthens the muscles that hold your spine in proper alignment and that also helps to prevent back pain.

Breathing

We rarely pay attention to how we breathe and as a result, many of us breathe too shallowly to get enough oxygen into our lower lungs. Pranayama or yoga breathing exercises enable us to pay more attention to our breathing habits and increase our lung capacity. Some types of breath serve to calm our nervous system; others clear our nasal cavities and passages. This provides not only physical benefits but also mental benefits as well.

Mental Benefits:

Mental Calmness

Even though yoga is a physical practice, when you focus intently on your body and breath, you also experience mental calmness similar to meditation. It is actually a good introduction to meditation techniques.

Stress Reduction

One of the best ways to reduce stress is through physical activity. When you combine the physical aspect of yoga with the meditational aspect of focusing on the breath, you will find that you release the troubles of the day and relax your mind. You will become detached from the stress of your daily activities and learn to focus on being “in the moment”.

Body Awareness

Done properly, there is a precision to yoga that increases body awareness greatly. The movements are slow and often subtle enough to help you focus on your body in ways you have never done before. With continued practice, you will begin to bring this awareness into your everyday life rather than just during actual yoga activities leading to a level of comfort with your body, bringing along with it more confidence.

These are just a few yoga benefits you can expect to enjoy if you take up this popular practice. It is fun and healthy for the whole family and suitable for everyone. Be sure to be honest with your instructor about your fitness level and to bring his or her attention to any limitations you might have so that the poses can be modified to your ability.  There are many types of yoga to choose from so be on the lookout for classes in your area.

How to seed Pomegranates

Pomegranates are yummy, full of nutrition and most kids love them. But….and this is a biggie, they are a pain in the neck to deal with. I saw someone on one of the cooking shows say that you can get the seeds or “arils” out easily if you cut one in half and smack it with a rolling pin. I am here to tell you that they only told half of that story. I now have sore knuckles from bashing my hand with the rolling pin and only a few arils were released. Plus, the ones closest to the skin took a beating. This may be a good method if you just want to waste an entire pomegranate to sprinkle a few bits into a salad but it is not going to get the job done if you want to use the entire fruit. Maybe I did not smack it hard enough, many people swear by the method so maybe it works better for others than it did for me. I decided to stick to the old fashioned methods.

Taking these things apart is a bit messy and sticky and if there is s trick to it to make it easier, I have not found it. I just cut the outer skin around the center and pull it apart; then I keep pulling out chunks and gently prying the seeds off the pith with my fingers. Each fruit yields between a cup and a cup and a half of arils.  The pith and the membranes surrounding each section are not tasty so make sure to remove any of those white bits.

Health Benefits of Pomegranates

These ruby red gems provide many health benefits including anti-oxidants in the form of flavinoids, a positive effect on cholesterol levels and drinking the juice aids in reducing dental plaque and gum disease. That’s a lot of punch for such a small fruit. My acupuncturist swears that drinking a tall glass of pomegranate juice within a 10 minute time period will help reduce the effects of the common cold. I cannot swear to this one because I was never able to drink that much juice in such a short time period.

Pomegranates can be used in many recipes. Sprinkle them in just about any salad and they lend a bit of tart sweetness.  You can make jelly from them and they are a great addition to yogurt, breakfast cereals and soups.

How to choose a pomegranate

They are best when they are firm, uniformly round and the skins are smooth and shiny. As they begin to age, they dry out and the skins lose that shiny smooth texture and become rougher.  You can still use them when they are a little older but stay away from any with soft spots.

You may also be able to find prepackaged arils, many stores are offering these as a convenience these days. They cost a bit more but do save a lot of time.

No matter how you choose to use them, pomegranates are a healthy and delicious choice for you and your family!

Toy safety has been an ongoing concern for every parent who reads the paper or listens to the news. It helps to understand whether a toy is safe for your child’s age. Small parts present a choking hazard and certain plastics can be toxic. Here are some thoughts about toy safety to help you keep on top of things.

 1) Choose Better Quality Toys

It stands to reason that the cheaper toys are often not manufactured by companies who value quality over quantity. While a higher price does not always mean the quality is better, more often than not, a more expensive toy will be a safer toy. Most of the countries that toy manufacturing is outsourced to do not have the strictest safety regulations, these toys may contain easily swallowed small parts or lead and other chemicals that you do not want your children exposed to. It is a good idea to check out the manufacturer before you purchase the item and that is good advice whether you are buying toys or any other product.

2) Always Check Age Recommendations

Use the age recommendations that toy manufacturers provide as a guideline. You know your child best so even if they are older than the recommended age but still tend to put things in their mouths, it is a good idea to keep them away from toys with small parts. You may also choose to let a younger child who is more advanced or careful play with a toy recommended for a higher age but only under supervision. Toy manufacturers do extensive testing but the fact is that they don’t know your child so while they can give you very good advice, the choice must be yours.

3) Be Aware of Recalled Toy Lists

As with any product, toys get recalled for various reasons. Sometimes due to accidents, or some toxic hazard that the manufacturer finds. There are websites where you can stay on top of toy recalls including:

• US Consumer Product Safety Commission 
• Recalls.gov
• The Center for Disease Control

If you buy a toy that turns out to have a problem, don’t hesitate to report it to one of these agencies.

 4) Check Out All Toys Before You Buy

It may be less expensive to purchase a toy online than in the store, but it is a good idea to go to your local toy or box store and check out the toys yourself. A visual inspection can often tell you whether a toy will be suitable for your child and when you can, take the time to handle the toys to feel if they are well built and safe.

5) Be Aware Unhealthy Substances

Toys are often made of plastic or rubber and some of these can contain substances that are toxic to your child. Among these substances are lead paint, phthalates and certain types of plastic. Lead paint has been abolished in the United States as have the phthalates found in some rubber duckies, or balls; but that does not mean that imported toys are free of these ingredients. BPA found in plastics with numbers 3,6 and 7 give off toxins that our bodies absorb. Babies put everything in their mouths and this puts them at higher risk for absorbing toxins from these plastics.

Many older toys will still contain BPA or phthalates so check used toys carefully. Even toys with recycling numbers 1, 2 and 5 must be kept away from high heat which will cause them to release toxins.  Some cleaning supplies will also break down the plastic and allow your child to absorb toxins. It is best to use mild detergent and water.

Wood and cloth toys present their own hazards but tend to be much safer than plastic toys in the long run.

Don’t let this advice on toy safety for children overwhelm you. If you make the effort to get educated about the risks and start choosing healthy toys, it will soon become a habit.

In just a few more days, Thanksgiving will kick off the holiday season. Thanksgiving always comes to me with a certain sense of nostalgia. Back in the day, we were always at my aunt and uncle’s house and there was usually a crowd. The men would spend the morning in the woods hunting deer, the women would spend the morning cooking and setting the table and the kids would spend the morning watching the parade. Most of the meal was prepared by my aunt and two grandmothers and those women could cook, though to be honest, they did go a little overboard. Each year you could count on being able to sample at least six different kinds of pie; apple, pumpkin, lemon meringue, mince, chocolate and graham cracker.

You see these magazine spreads that show a table gleaming with polished silverware and sparkling glasses; one for wine and one for water. It was not like that at our table. We ate off of mismatched china, and at least one person got a glass with McDonald’s Grimace on it but none of that mattered. It was the family that made the difference; even those who did not exactly get along lent something to the atmosphere. There was lively conversation and not a little competition over who made the best pie. My vote always went to my grandmother’s graham cracker pie and I would love to have her recipe though I would not exactly trust it. She was one of those women who guarded her cooking secrets jealously and if she gave out a recipe, it was likely to be just a bit “off” on one or more ingredients so as to make sure yours never turned out better than hers.

Once the meal was over, the men would usually head back to the woods, and the women would clean up the kitchen. I think the process of sorting out the leftovers took longer than cooking the meal to be honest.

In 1995, my husband and I had purchased our first home, the aunts and grandmothers were getting old enough to not want to do all the cooking so we hosted our first Thanksgiving. We had eighteen at the table that year, only two weeks after moving into the house. It was a bit frantic but it went off without a hitch, the baton was passed. Each year after that for the 13 years we lived there, our numbers dwindled as we began losing members of the older generation. A few years ago, we moved 500 miles away to be nearer my husband’s family and now our Thanksgivings are a much quieter affair.

Since there are so few of us, the tableware now matches and we only have two kinds of pie. I still hear those voices from the past though, and while I am happy to be with my family at any time, a piece of Grammie’s graham cracker pie would not go amiss.

Please feel free to send us your Thanksgiving memories and if you have a good pie recipe, we would love to post it!

S stands for solvent meaning you will need a solvent based cleaner for this fabric. W means you can use a water-based cleaner and S-W means that either will work. X means it is not washable at all. If you cannot find the tag or there is no code, make sure to test both types of cleaners in an inconspicuous place before going ahead with using it on the places that show.

If you use the wrong type of cleaner, you will end up spreading the stain, usually into a ring which is not an attractive look for your new couch.

How to clean a microfiber couch:

Saturate a soft cloth or sponge with the cleaner that is indicated by your tag and gently scrub the stained area in a circular motion, blot as needed with a dry cloth and repeat until the stain is removed. You can also use this technique for all-over cleaning. Once the microfiber is dry, you may notice that it is less soft than before. If this occurs, brush it gently with a natural bristle brush to perk up the fibers and restore softness. If you do not have a natural bristle brush, try an old toothbrush, just be gentle.

Microfiber is technically made from Polyester so anything that is safe to use on Polyester should be safe to use on your couch. Ammonia is good for removing blood and certain pen marks; rubbing alcohol may work as well. It is probably best to avoid getting nail polish remover on microfiber because it can damage Polyester.

If you do end up with water marks or rings, then try rubbing alcohol to remove them or look for one of the ready-made microfiber cleaners. Most furniture stores sell them and some department stores also carry this item.

Knowing how to clean a microfiber couch ensures that you will have this piece of furniture around for a long time making it a good furniture investment.

 The American Chiropractic Association reported increased incidents of back pain in children and suggested the following measures to reduce the effects.

What Can You Do?
The ACA offers the following tips to help prevent the needless pain that backpack misuse could cause the students in your household.

• Make sure your child’s backpack weighs no more than 5 to 10 percent of his or her body weight. A heavier backpack will cause your child to bend forward in an attempt to support the weight on his or her back, rather than on the shoulders, by the straps.
• The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
• A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child’s back.
• Bigger is not necessarily better. The more room there is in a backpack, the more your child will carry-and the heavier the backpack will be.
• Urge your child to wear both shoulder straps. Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain.
• Wide, padded straps are very important. Non-padded straps are uncomfortable, and can dig into your child’s shoulders.
• The shoulder straps should be adjustable so the backpack can be fitted to your child’s body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain.
• If the backpack is still too heavy, talk to your child’s teacher. Ask if your child could leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.

Although the use of rollerpacks - or backpacks on wheels – has become popular in recent years, the ACA is now recommending that they be used cautiously and on a limited basis by only those students who are not physically able to carry a backpack. Some school districts have begun banning the use of rollerpacks because they clutter hallways, resulting in dangerous trips and falls.

Changing over your whole house to energy saving light bulbs is not cheap but in the long run, it pays for itself many times over. Appliance made after 1993 can be 99% more energy efficient than old appliances. Upgrading can be expensive but the savings makes it worth it. We are not saying you should run out and replace everything at once, who could afford to do that? But if you make it a goal to gradually replace your lights and purchase Energy Star rated appliances, you will be making steps toward a greener life and, over time, a fatter wallet. 

Here are some other small changes that produce big results:

Green Laundry

• Wash in cold water to save 3 times the electricity
• Use detergent formulated for cold water
• Use environmentally friendly detergent
• Dry clothes on a clothesline if possible

 Green Electricity

• Switch to energy saving light bulbs, they lower your energy bill and put money in your pocket
• Take s shorter shower to save water and electricity
• Turn off lights and appliances when you are not in the room
• Unplug appliances when you are not using them, many have LED lights that continue to use energy when they are turned off
• In winter, turn off the oven, but leave the oven door open after cooking a meal to use the residual heat

 Green Food

• Buy local whenever possible to reduce the need for trucking and shipping
• Cut meat consumption back by 20%, most greenhouse gases are the result of the livestock industry
• Avoid processed foods; this is better for your health and using fewer processed foods cuts back on the need for packaging as well as the emissions caused by processing plants
• Buy shade grown coffee; the coffee industry kills a lot of trees otherwise
• Choose to only eat fish that is less subject to accidental catching such as Albacore tuna over Bluefin tuna

 Green Car

• Choose the right sized vehicle for your needs.
• Lighter colored cars can be more efficient because they stay cooler and require less air conditioning
• Look for tires that improve MPG

 Green Trash

• Reduce waste in our landfills by recycling, reusing and composting

Green living is easier than you think!

 Chopping board

This is kitchen 101. A lot of chopping goes on in any good kitchen and it is vital to have a good chopping board. Sizes, shapes and materials vary, but many cooks agree that it is a good idea to have a separate board for chopping meats, one for dairy items and another for vegetables. Choose boards of a different color or material for each so that you can remember which is which. This keeps the boards from becoming cross-contaminated. Always remember to immediately wash any cutting board you have used for chopping poultry with soap and water.

 Knives

Another basic, but good knives are a cooks best friend. Choose the best ones you can afford and keep them sharp. Even if you choose to buy your knives online, go to a kitchen goods store first and handle several types so that you can get a feel for how they fit your hand. There are many brands and styles to choose from so take the time to find the best fit.

 Stock Pot

You need at least one large stock pot for cooking pasta, soups and stocks. For double duty use, look for one that has a built in colander/strainer. This can save you time when you are cooking pasta.

 Sauté Pan

We love sauté pans, and use them all the time. They are versatile, choose one with an ovenproof handle, you will often want to finish a meat dish in the oven.

Sauté pans are good for preparing stir fries, meats and fish and vegetable dishes. They differ from a frying pan by the way they are constructed. Frying pans have straight sides that are at least 1 ½ inches tall in order to hold enough oil for shallow frying. A sauté pan has rounded, shallower sides making it easier to stir and flip foods. One thing to keep in mind when choosing a sauté pan is the size of your stove burner should match the size of the bottom of the pan. If the pan base is too small, you run the risk of overheating the sides and burning foods.

 Roasting Pan

These are perfect for preparing things in the oven. Available in a multitude of sizes and shapes, a good heavy roasting pan is versatile enough for roasting anything from a chicken to a casserole to vegetables. Choose one with sturdy construction to keep from burning or scorching foods.

Cooking is fun and these essentials will give you the basis for a beginning kitchen. It is easy to become dazzled by the shear number of kitchen gadgets available, but if you start out with the basics, you can cook anything.

 Simple money saving methods involve being aware of your spending in the first place and then planning ahead so that you spend less in the future. Some people who are married with children don’t ever talk about meal planning, saving for emergencies, etc. A lot of people sadly live paycheck to paycheck and don’t even know what an emergency fund is. 

 It is easy to practice frugal cooking once you acquire the knack of menu planning. Sit down and write a list of menus for the coming week. Don’t forget to include snacks and drinks. Compile a full list of the ingredients you will need and check this list against items you already have in your fridge and cupboards. If you create menus that use similar ingredients, you will spend less on specialty items that you may never use again. Take your final list to the supermarket and buy only those ingredients on the list. It might be ok to substitute a lower priced or special sale as long as it does not mean you have to purchase more items.  But, generally speaking, it is best to avoid temptation by sticking tight to your list. Bargains are only bargains if they are something you really need and will use immediately.

 Frugal living methods are similar to green living practices. Re-using things, striving for a lack of waste and reducing reliance on cars are all things that result in benefits for the earth as well as for your monthly budget. A new energy saving appliance or household tune-up can save cash on bills over time, even amounting to hundreds of dollars each year. For example: if every home in America replaced only one 50-cent bulb with a $3 energy star-certified one, the difference would be a staggering $600 million over a year, or around $40 per home. The average home probably has more than 2 dozen light bulbs and while it might be a bit of a stretch to replace them all at once, if you multiply that $40 savings by 24, you could save around $960 the first year.  Little things add up to big savings.

 It is easy to see where people could go overboard with the idea of living on less (Dumpster diving? Ever heard of “freeganism”?). But, there’s a vast difference between just committing to a lifestyle and actually going off the deep end. Many people enjoy the idea of frugal living and do it for the freedom, not simply to impose boundaries and create a nightmare of headaches. The idea is to find a balance that makes you happy while still providing for your family. For example, skimping on cleaning supplies may save cash, but does it keep your children safe?

 Be willing to ask for discounts. You can often save money – even hundreds of dollars – by making a simple phone call to your Internet provider, cable company or credit card account. Ask the provider to give you the low introductory rate your new neighbor has, or you saw advertised. They want to keep your business and most of the time they will give you a lower rate. I recently got a discount from my Internet provider by calling to cancel my service because the price had doubled when the introductory rate ended. When they asked why I was canceling, I quoted a better price from a competitor and my desire to switch in order to get that price. That call saved me $150 over six months. When my cable was down for three days after a storm, I had another $15 taken off my month’s bill, but only by calling and asking for the reduction. Ask your credit card company for a lower interest rate or for a refund of late charges or fees, especially if you normally pay on time. Companies will not offer these discounts, but employees are authorized to give them when asked. So….ASK!!!