Make Your Own Cleaners

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You can never go wrong with the basic ingredients your grandmother probably used: baking soda, lemon, and vinegar.

  • All purpose cleaner: 9 parts water, 1 part vinegar
  • Window cleaner: 1/4 cup vinegar, 1/2 teaspoon natural liquid soap, 2 cups water
  • Oven cleaner: 2 cups hot water, 1 tablespoon natural dish liquid, 1 teaspoon borax

Mix all ingredients together in a spry bottle and shake gently.

Some Cleaning Strategies

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For an every day clean,  there are a few low-effort and high-impact things you can do to make sure your home environment stays low on toxins and irritants.

Open the wind. VOC (volatile organic compound) levels are higher indoors than out, so opening your windows for even just a few minutes every day – EVEN IN THE WINTER- can significantly improve your indoor air quality.

Take off your shoes. I love shoes but their bottoms are nasty. Lead dust, animal faces, gasoline, fertilizers, pesticides, and other chemicals all pack into soles. When you enter your house, leave your shoes at the door and keep this grossness there, too, of tracking it all over. Keep your bedrooms and kid’s room shoe free! You might even consider leaving a basket of slippers or brightly colored socks at the door for guests to use, if that’s your think.

Kick your chemical habit.  Switching to nontoxic cleaning products is just about the single most important thing you can do to purge your home air quality of VOCs and other toxic chemicals. Embrace label reading and avoid products with all the stuff listed in the dishonest ingredients charts – the biggies in this category are chlorine and ammonia, though cleaning products contain hundreds of other “inert” ingredients that you won’t find on labels.

Dust. Most of the stuff in your house, plus the materials used to make the building itself, is slowly degrading and breaking down into microscopic particles that wind up in your dust. So wipe up surfaces regularly with a damp cloth and wipe hard floors with a damp mop (you typically only need water for these tasks). Swipe your screens (some of the most contaminated dust is found on TV an computer screens) and vacuum regularly with a machine outfitted with a HEPA  (high efficiency particulate air) filter, which tightly traps the dust rather then flinging particles back into the room.

 

What Is Quinoa?

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For years, the health-conscious among us have been raving about quinoa — and for good reason. It’s a favorite carb option among gluten-free folks, since it’s packed with protein and fiber . But, what exactly is this so-called “superfood,” and is it as healthy as we think?

Quinoa was first cultivated by farmers in the Andes mountains in Peru and Bolivia between 5,000 and 7,000 years ago. While it’s often referred to as a grain, this is a common misconception — quinoa is a broadleaf plant, which makes it a pseudocereal along with other ancient “grains” like amaranth and buckwheat. (Grains like wheat and barley grow as grasses.) Of course, the seeds of all of these plants are used similarly in food: ground into flour, for example, or boiled, like rice, as quinoa’s commonly prepared. The leaves of the quinoa plant are also edible, though they’re hard to come by except in regions where the crop is grown.

Nutritionally, quinoa is pretty much a no-brainer — it’s relatively rich in protein and fiber (8 grams and 5 grams, respectively, per cup), making it more filling and healthful than other gluten-free carb alternatives, like brown rice or potatoes. It’s also a good source of magnesium and calcium, which means it’s a must for those who don’t eat dairy. It has a low glycemic index, so it won’t cause blood-sugar spikes like other carbohydrates. Some studies even suggest quinoa is a “complete protein” source — meaning it contains enough of each of the nine amino acids we need for proper nutrition. (Sort of takes one-pot meals to an even simpler level, doesn’t it?)

Why Avocado Is Good For You

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Some people, in their attempts to be health-conscious, avoid avocados due to the relatively high fat and calorie content of these fruits (138 calories and 14.1g fat in half a medium-sized avocado). Yet avocados are one of the best foods you can eat, packed with nutrients and heart-healthy compounds. Here are five great reasons to eat them regularly.

Avocados are packed with carotenoids

Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).

But avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods. Carotenoids are lipophilic (soluble in fat, not water), so eating carotenoid-packed foods like fruits and vegetables along with monounsaturated-fat-rich avocados helps your body absorb the carotenoids. An easy way to do this is to add sliced avocado to a mixed salad.

Avocados make you feel full

Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.

Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.

Avocados can protect your unborn baby—and your heart

One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant—or planning to be—avocados will help protect your unborn baby.

A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease? Avocados could help keep your heart healthy.

Avocados can help lower your cholesterol

As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11%.

High cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy.

Green Buckwheat Wraps

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Good morning, are you ready for lunch?
Today I’m going to prepare some “Green Buckwheat Wraps”.
Ingredients: 6-8 wraps:
2 cups cooked buckwheat
1 avocado
1 fresh lemon juice
1 cup beets
1 cup probiotic & enzyme salad

All my family and I love these creamy and in the same time crunchy wraps. We love to use avocado like a substitute of mayonnaise and lemon juice add some fresh taste too. I love to prepare beets with a little bit of extra virgin olive oil and garlic. We love to mix all these ingredients and wrap it all together.

It’s easy to prepare an you can do it with your family or friends. And it’s gluten free!

Enjoy!