Number 1 Foods for Various Vitamins and Minerals

Vitamin/Mineral - Food

A - carrots (raw, boiled)

B12 - shellfish (clams, mollusks)

Biotin (B7) - swiss chard (boiled)

C - hot peppers (red and green)

Calcium - non-dairy source: sesame seeds

D - mushrooms (shiitake and button)

E - sunflower seeds (raw)

Folic Acid (B9) - bran flakes

K - kale (boiled)

Magnesium - pumpkin seeds (raw)

Riboflavin (B2) - calf's liver (braised)

Thiamine (B1) - sunflower seeds

Zinc - oysters

Resources
livestrong.com
healthaliciousness.com
healthdiaries.com
whfoods.com
vaughns-1-pagers.com

5 Super Foods

Sweet and Yukon gold potatoes

Not French fries or potato chips. Sorry. But you don’t have to sacrifice flavor for nutrients. Potatoes contain beta-carotene, vitamin C and fiber. A medium baked potato with light butter and low fat cheese is a healthy and filling meal.

Quinoa

Pronounced “keen-wah,” this grain-like seed is high in protein and helps lower cholesterol. It looks like small pasta, boils like rice and has a light nutty flavor. Try it with chicken and vegetables and as a lower carbohydrate alternative to rice.

Nuts

Though they have fat and calories, nuts also contain vitamin E and are excellent sources of plant-based protein. Be careful with portion size; a serving a peanuts, almonds or cashews is one ounce (30 to 35 pieces).

Yogurt

Besides the obvious benefit of calcium, yogurt contains bacteria that promotes healthy digestion and strengthens the immune system. Look for “live and active cultures,” like L. acidophilus and Bifidus in the ingredients.

Beans

With as much protein as xx, beans are filling and healthy. Beans in general contain a myriad of fiber. Kidney beans, especially, offer great doses of B vitamins and potassium.  Beans can also easily upset some stomachs, so add them to your diet steadily if you are prone to digestive issues.

3 Great Herbs

Ginger
Spicy, zesty, peppery yet slightly sweet, this herb comes in root form and is best used as a tea or fruit ade. It can also be chopped up and added to chicken marinade for a bit of a kick. Ginger root contains chemicals that help soothe and relax tight, constricted muscles, resulting in mild to moderate pain relief (especially for cramps).

Rosemary
Crisp, clean and aromatic, this woody herb adds great flavor to chicken, fish and potatoes. Remove the tiny, sappy leaves and either blanche them with the food or add it on top just after cooking. Rosemary creates a calming and cleansing effect on the nasal passages and palette.

Cilantro
A must for any Mexican dish, this strong, tangy herb also packs a punch in egg, beef and potato dishes. It cleanses the palette and stimulates digestion.

Best Meals, Best Times

Few things are more satisfying than walking into a home that is permeated with the delicious aroma of freshly cooked food. My absolute favorite is walking into my mother’s kitchen from a cold winter’s day and smelling her famous pot roast simmering in the slow cooker. The meat is tender and has browned to perfection; the carrots and potatoes have soaked in the roast’s flavor and are soft yet still retain a bit of crunch; the onions are sweet and juicy; the rolls are fluffy and buttery. The whole sensory event evokes happy childhood memories of holidays at home with family and friends.

Hearty, home-cooked food has the amazing power to bring people together in a warm and inviting way. Even the preparation of the meal is significant. Each item must be of the finest in its class. At the grocery store, Mom selects the best cut of rump roast possible from the butcher; I help her find the perfect vegetables, bright orange carrots, golden yellow onions, large russet potatoes; we select the softest wheat rolls from the bakery. Back at home, she and I trim off the fat, chop up the roots, and arrange everything in the cooker. Within an hour the whole house smells of the glorious mixture.

Friends and relatives arrive and all comment on the appetizing aroma as they begin to talk and listen to each other. Mom bustles around the kitchen and living room, flitting from food to loved one. I watch her and admire her vitality and caring nature. When we all sit down to the table everything is just right; the meal, the people, the spirit of togetherness and unity. And it all stared with simple, raw ingredients chosen, cooked and served with love and care. 

Coffee Table Essentials for Guests

1. Photo albums
Only set out the albums that you don't mind anyone looking through and won't embarrass anyone (whether it's the persons in the pictures or the ones viewing them). Keep the nightmare hair-do prom pictures and naked baby photos in another room.

2. Coasters
Opt for higher quality coasters that won't fall apart when wet or stick to the glass bottom. Cork is nicely absorbent, but be sure there is another material to go between the cork and the table top. Choose from wood, glass, metal and even woven cloth.

3. Channel changers/clickers
As we all have at least four separate controllers these days, keep them in a portable holder. Many come in fun shapes and colors, even decorated in the guise of your favorite sports team.

4. Tissue box
Tissue boxes come in all shapes and sizes, so you can choose ones that coordinate with your decor.

5. Magazines/books
Obviously only set out ones appropriate for all ages, but also ones that show off your and your partner's taste. Choose title that you can talk easily and freely about to guests to stimulate conversation.

6. Candles/air fresheners
Be wary of these as many people have allergies and sensitivities to scents and oils. The least potentially damaging scents are vanilla, apple and lavender. Always opt for mild, subtle types; move the strong, "offensive" scents elsewhere for the evening.

Random Household Tips 2

Washing machine smelling stale or moldy? Run a hot water cycle (minus clothes) with a cup of bleach.

Bananas going brown in the bowl to soon? Thread a wire hanger through a drilled hole in the kitchen wall and secure with a nail or wood staple. Hang the bunch on the hook.

Pets chewing on the baseboards? Rub a clean, white soap bar, such as Ivory or Dove, along the boards to leave the bitter taste behind without staining the wood. Vacuum up any shavings that fall on the carpet and reapply as needed.

Cheap, Natural Cleaning Tips

Ingredients:
Lemons
Salt 
Baking soda

1. Dip a lemon half in salt and use to scrub and shine copper pots and pans. Rub in small, circular motions,  rinse and wipe dry.

2. Pour a small pile of salt on wooden cutting board to clean and disinfect after each use. Slightly wet board and rub salt into wood with fingertips, rinse and let dry. *Be sure to throughly wash all salt traces from nail beds if you do not wear rubber gloves.

3. Mix a paste of baking soda and salt and scrub into sweat stains on clothing. Let sit from five minutes to a day. Wash as normal. Great for delicate fabrics such as silk, linen and thin cotton.

Inexpensive Decorating Ideas

Beaded lamp shade: add ribbon with attached hanging beads and adhesive backing (or double sided tape) to the edge of a shade like a fringe. Beaded ribbon can be found at craft stores.

Quick patch-work pillows: add felt shapes to throw pillows with glue, iron-on or simple stitching. Felt comes in pre-cut, basic shapes or in 4x4 squares that you can cut yourself.

Dried herb hangings: cut 4 to 6 inches of your favorite herb from your garden or buy a bundle at the grocery store. Tie the stems together and hang from the kitchen window for a fresh scent and homey look.

Calendar artwork: buy an extra calendar (now discounted) of famous and/or appealing artwork and place the prints in simple frames. Hang them in the alcove or bathroom for an instant semi-chic look.

5 Ways to Save Money on Groceries

1. Check local store ads for weekly deals on things on fruits, vegetables and meat. *Be sure to use these items within 3 days of purchase; they are usually on sale due to overstock and near their expirations dates.

2.Be flexible on brand choices; if one brand is on sale that week, buy it and then whichever is on sale the next week.

3. Look for buy one get one free deals; avoid complicated deals unless you can actually use all the items involved.

4. Buy generic whenever possible. If you truly prefer the name brand, buy it; but at least try the cheaper version to know if you are getting your money's worth.

5. Only use coupons for something that you would buy anyway, not just because you have a coupon for it.

Random Household Tips 1

• Line the bottom of kitchen trash cans with a layer of newspaper to cut down on odors.

• Run three or four ice cubes through the disposal once a month to clean off the blades and remove any leftover food stuffs.

• Use paper towels tubes as pet and kid toys. 

Inexpensive Beauty at Home cont.

BEAUTY FROM THE PANTRY (AND REFRIGERATOR)

Find the items listed below in your kitchen and compare with their name brand equivalents.

Flour and Egg White Mixture = re-freshens skin, shrinks pores

Mix the whites from one raw egg with one cup of flour and the mixture spread over your face for ten minutes; rinse off with warm water. Replaces: n.b. facial mudpacks, which contain dyes and preservatives.

Cucumbers and Herbal Tea Bags = reduce redness and puffiness

Cut two quarter-inch slices of cucumber and place over the eyes for ten minutes to reduce puffiness. Steep two tea bags in boiling water for three minutes, let cool and place over eyes. Replaces: n.b. cream or gel under eye puffiness reducers, which contain drying and tightening agents.

Oatmeal and Cornstarch = aids for dry, itchy skin

Mix oatmeal with buttermilk and place the mixture in a sock or cheesecloth to use in a warm bath. Rub a pinch of cornstarch into itchy or slightly inflamed skin to soothe and heal. Replaces: n.b. anti-inching powders and lotions, which often have offensive odors.

Canola or Olive Oil = cuticle softener, fingernail moisturizer

Pour oil into a small, shallow bowl and soak fingernails for one minute. Rub oil into the nails, cuticles and hands and rinse off with mild soap and warm water. Replaces: n.b. nail creams and oils, which can be expensive.

Vinegar = homemade douche

Mix one part white vinegar with two parts water and pour into a syringe or large medicine dropper. Replaces: n.b. douches, which can contain perfumes and preservatives.

Baking Soda = toothpaste and deodorant

Scoop a fourth of a teaspoon onto your toothbrush and brush teeth as usual. Dab and rub a finger-full into armpits. Replaces: n.b., toothpaste and antiperspirant deodorants, which contain dyes and aluminum, respectively.

Inexpensive Beauty at Home

Beauty From The Medicine Cabinet

Organize what you already have by throwing out old products, whether name brand or common (anything a year old or more), and separating the remaining items into the two respective categories. Decide which name products you plan to keep using and which common ones you want to try. Make a list of common products you wish to try that you do not currently have to buy at the grocery store.

See the following list of common items that can be used in place of name brand items.

           

Petroleum Jelly = facial moisturizer

Spread a thin, even layer over your entire face and hands as a moisturizer. Replaces: name brand (n.b.) facial moisturizers, which contain added dyes and scents; available in jars and tubes.

Tea Tree Oil = shrinks and lightens blemishes

Dab on pimples, blemishes and skin discolorations. Replaces: n.b. topical acne medicines, which contain bleaching agents (i.e. hydrogen peroxide); available in solid sticks or liquid vials.

Baby/Mineral Oil = skin moisturizer

Rub a dime-sized amount over the entire body while in the shower or afterward (depending on the extent of moister you want). Also, pour a small amount into a warm bath. Pat your skin dry with a soft towel (instead of rubbing) so the oil will be properly absorbed. Replaces: n.b. in-shower body lotions, which can be expensive.

Baby Powder = scalp de-moisturizer/re-freshener

Sprinkle a small amount on a hairbrush and run through hair closest to the scalp. Replaces: n.b. dry shampoos, which can be expensive and contain perfumes.

Witch Hazel = makeup remover/astringent

Pour small amount on a cotton pad or ball and rub over face. Replaces: n.b. facial astringents, which contain alcohol and dyes.

Homemade Cleaners Cont.

Polishes

Mineral Oil

Combine: two parts mineral oil with one part lemon juice/extract.

Use on: wood furniture – pour into a spray bottle, mist into a terry cloth and rub into surface.

Boiled Linseed Oil

Combine: three parts hot water with two parts linseed oil (bought as such) and one part turpentine.

Use on: wood furniture – soak a terry cloth in the mixture, wring out well and rub into surface.

Tip: due to the turpentine, wear rubber gloves to protect your skin.

General Cleansers

Ammonia

Combine: two parts water with one part ammonia and one part liquid dish soap.

Use on: windows, mirrors and porcelain.

Tip: Due to the ammonia, wear rubber gloves and use only in well-ventilated areas.

Baking Soda 

Combine: two parts warm water with one part mild shampoo and one part baking soda. Use on: hair brushes and combs – soak items in a bowl of the mixture for ten to twenty minutes to get them sparkling clean.

White Vinegar

Combine: two parts warm water with one part white vinegar and one part liquid dish soap.

Use on: carpet and tile.

Tip: be careful not to soak carpet all the way through.

Extra Tip: Save even more by buying generic. Ninety-nine percent of the time, generic vinegar, club soda, etc. are no different from their name brand counterparts. Plus, you can make as much or as little of each cleanser as you need; these products rarely expire or “go bad.” Store them in dark, cool places away from extreme heat or extreme cold.  Happy cleaning!

Homemade Cleaners

Spending too much money on brand name household cleansers? I became my own Mrs. Clean by making my own stain removers, deodorizers, polishes, etc. It’s easy (and even fun) to save money on cleaning products by making your own at home. Homemade cleansers are not only cheaper, but will also save space under your sink. Two or three common cleaners can do the work of six of seven “specialized” name brand ones. To create your barrage of homemade, household cleansers, everything you need is in your kitchen or bathroom. You don’t need to be a chef or a chemist to create these (inedible) recipes. Let’s get mixing!

Stain Removers
I have a rabbit who usually has great litter box habits. But, as with all pets, accidents will happen. So I have a spray bottle of half water, half white vinegar handy for the living room carpet. The mixture takes up the stain and kills the strong odor. Once it dries the vinegar smell is gone and I have a pretty carpet again. Even if it is covered in rabbit fur!


Here are some other sure-fire cleaner mixes:

Baking Soda

Combine: one cup baking soda with hot water in washing machine.

Use to: keep white clothes even whiter.

Club Soda

Combine: two parts club soda with one part table salt.

Use on: any cloth stain – scrub into stain, let sit for ten minutes and either rinse well with cold water or wash as normal.

Tip: works best on food and oil based stains.

Deodorizers

Alcohol

Combine: two parts warm water with one part rubbing alcohol.

Use in: bathrooms and kitchens – pour into spray bottle, mist onto area and scrub if needed.

Tip: wear rubber gloves to prevent skin from over-drying.

Baking Soda

Combine: two parts water with one part baking soda.

Use on: dish drainers, silverware, Teflon-coated pots and pans, tile, Thermos containers, lunch boxes, plastics and enamel.

More tomorrow!