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Category Archives: dinner

20 Simple Ways to Conserve Water

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The hot summer weather is here and it is creating a drought, making water conservation a must. This year California businesses and residents were asked to voluntarily reduce water usage by 20 percent to help save water. There are hundreds of things that you can do to help conserve water. Here are a few ideas that you can easily incorporate into your everyday life.

  1. Minimize the number of dishes used throughout the day by designating a drinking glass for yourself. This eliminates the need to wash multiple cups.7190209429_6d6b828104_z
  2. When serving dinner, serve right out of the pots and pans, as this will eliminate additional dishes.
  3. Soak pots and pans instead of letting the water run while you scrape them clean.
  4. Wash your fruits and vegetables in a pan of water instead of using running water from the tap.DIY fruit and veggie wash 4
  5. Keep a pitcher of drinking water in the refrigerator instead of running the tap for cold water.
  6. Dishwashers can use less water than hand washing, especially new energy-efficient models.
  7. Collect water used for cleaning fruits and vegetables, drained from pasta, etc. to water your plants.

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  1. When doing laundry, wash in cold water, as it saves water and energy while helping clothes keep their color.
  2. Also, when doing laundry be sure to match the water level with the size of the load.
  3. Shorten your shower by a minute or two and save up to 150 gallons per month. If your whole family did this, imagine how much water your house could save!3761877701_a3858973a7_z
  4. Aim for 5-minute showers and you can save up to 1,000 gallons of water per year.
  5. Skip the baths, as a full bathtub requires up to 70 gallons of water.
  6. Turn off the water as you brush your teeth and save up to 4 gallons a minute. That’s up to 200 gallons a week for a family of four.
  7. Be sure to check all faucets for leaks, as one drip every second can add up to 5 gallons per day! Also check all pipes, hoses, toilets, and faucets inside and out for leaks.6502693313_54a02fb395_z
  8. Run your washer and dishwasher only when they are full. This can save up to 1,000 gallons a month.
  9. In your yard, be sure to plant species that are native to your area, as they require less maintenance to flourish.
  10. Start a compost pile or bin. Using compost in your garden or flower beds adds water-holding organic matter to the soil.

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  1. Wash your pets outdoors, in an area of your lawn that needs to be watered.
  2. Use a broom instead of a hose to clean patios, sidewalks, and driveways, and save water every time!
  3. When washing your car, use commercial car washes that recycle water. When washing your car at home, be sure to turn the water on only when rinsing.

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Try to incorporate as many of these as you can, and see what a difference a few little changes can make to reduce the amount of water you use.

 

Is Food Healthy Just Because It’s Labeled Organic?

When most people see a food item that is labeled organic, they automatically assume that it is healthy for you. The truth is, food is labeled organic based on how it is grown, raised, or prepared, not based on the nutritional value. Unhealthy foods can be made with organic ingredients and be labeled as such, but will still be lacking in wholesome, nutritious ingredients. Check out this fun video that explains the difference between organic and healthy and will let you know what to look for next time you are shopping for a healthy meal:

Happy Father’s Day!

Father’s Day is a great time to recognize all of the wonderful things dads have done for their children this year. There are many ways to show appreciation, like planning a special event, finding that perfect gift, or doing something nice to help him out. Here are some ideas that are fun for Dad and friendly for the environment.

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Prepare an organic breakfast-in-bed

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Buy him a nice organic-cotton tie, shirt, or bathrobe

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Take him on a trip to a farmer’s market or a local restaurant

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Take him to a concert, festival, or sporting event

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Set up a hammock for him in the backyard so he can relax

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Take him bird watching and take pictures of birds you see

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Go on a hike or bicycle ride and spend some quality time together

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Get a pair of fishing poles and take him out to the river

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Find a nice recipe for dinner that the two of you can make together

Whatever you decide to do, the best part of Father’s Day will be spending some quality time together!

Insomnia: Causes and Effects

Everyone has had a sleepless night here and there, whether it is because of an exciting event the next day or one too many cups of coffee. For one-third of Americans, insomnia is a nightly problem that affects their daily lives.

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There are a variety of causes that can be attributed to this problem. For some it can be caused by stress at home or work, a change in location, depression, anxiety, or certain medical conditions. For others it may be about sleep habits and environment. Some people eat poorly and too late in the day, others do not have a steady sleep schedule, and most have an unsupportive and uncomfortable mattress.

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There are many long-term effects that can result from insomnia. It can slow reaction times, result in poor performance at work, or cause weight gain or loss, irritability, anxiety, or depression, and it may put you at a higher risk for high blood pressure, heart disease, and diabetes.

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A proper environment and schedule are key to getting great sleep, night after night. Setting up a sleeping and eating schedule can dramatically help with insomnia. Eat healthy foods earlier in the evening and make sure to give yourself a dedicated 8 hours of sleep per night. Also it is important to have a comfortable and supportive mattress. This will help to keep you from waking in the night from aches and pains. For more serious or continual insomnia cases, please seek help from a doctor.

Plan A Picnic

 

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Memorial Day Weekend is the perfect occasion to pack a picnic and head outdoors to enjoy the beautiful weather. First you have to decide what dishes to bring. Typical picnic foods can include hamburgers, hot dogs, potato salad, and cookies, which are not the healthiest choices (though they may be delicious). If you’re looking for better options, here are 10 healthy finger-food ideas for your next picnic outing!

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1. Edamame

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2. Ants on a Log (celery with peanut butter and raisins)

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3. Grilled Vegetables (zucchini, squash, mushrooms, etc.)

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4. Pita Chips with Hummus

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5. Homemade Trail Mix (dried fruits and nuts)

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6. Turkey Sandwiches with low-fat ingredients (whole-grain bread, lettuce, tomato, sprouts, and low-fat cheese)

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7. Shrimp and Lemon Skewers

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8. Yogurt

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9. Fruit Salad

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10. Angel Food Cake (low in calories) with fresh fruit and fat-free whipped cream

Now that your basket is packed with delicious foods, it’s time to head out and enjoy the beauty of nature!

 

Allergy Season

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Spring is here, the flowers are in bloom, and it’s a beautiful sight, except for those who suffer from allergies. Allergens such as pollen can cause all sorts of symptoms for allergy sufferers, such as itchy eyes, congestion, and sneezing. Many people take prescribed or over-the-counter medicines that help allergy symptoms, but some of these medicines can cause side effects that are worse than the original problem. For a more natural solution to ease mild, spring-time allergy suffering, here is a list of 10 home remedies that may be helpful:

  1. It’s hard enough to avoid allergens outdoors, so try not to bring them into your home, too. Keeping windows and doors shut during allergy season can help keep pollen out of your house. Eliminate any cross breeze by shutting off fans that circulate air in and out of the house. Indoor air purifiers/HEPA filters are a great added step to keep your house as allergen-free as possible.
  2. While being outdoors it is difficult to avoid allergens, so one great step is to wear eye protection. Wearing sunglasses (with side shields) or goggles while outside will keep pollen and other allergens from landing in your eyes and causing swelling or itching.

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  1. Taking a steaming-hot shower has two major benefits for allergy sufferers: First, the steam soothes sinuses and clears nasal passages. The second benefit is that the shower washes away pollen and allergens from the skin and hair, preventing the spread of contaminants into your home.
  2. Peppermint tea has essential oils that act as an anti-inflammatory, decongestant, and mild antibacterial. A nice warm mug of peppermint tea can help alleviate irritated nasal passages and a sore throat.

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  1. For those who don’t want to take a shower every time they feel congested, a steam bowl is a simpler way to get similar results. Fill a large bowl with steaming water (add eucalyptus oil for added relief), place a towel over your head, and take deep breathes of the eucalyptus steam.

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  1. Another way to clear your nasal passages is to use a saline nasal rinse. There are many different methods of delivering the solution into your nasal cavity, but the basic concept is to flush out the congestion and keep the passages dry.
  2. For those who can handle spicy foods, wasabi and horseradish are great for clearing your sinuses. Allyl isothiocyanate is the ingredient in these two foods that activates your sinus and tear ducts to promote mucus flow. Also foods like walnuts, flaxseed, and cold-water fish, which are high in omega-3 fatty acids, are great for fighting inflammation when eaten regularly.

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  1. There are a variety of herbs and supplements which have been studied for allergy relief, such as spirulina, goldenseal, and eyebright. The plant extract butterbur has had strong results with reducing airway inflammation, as well as bromelain, which is an enzyme found in pineapple. The stinging nettle is a plant with natural antihistamines, which can be extracted, consumed through tea, or absorbed a variety of other ways.
  2. Consuming locally produced honey on a regular basis is thought to build up your body’s immunity to local pollens. When bees transfer pollen from your region into honey and you eat it frequently, it can slowly inoculate you against regional pollens.

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  1. Since you spend a third of your life in bed sleeping, it is important to protect yourself from allergens in your bedroom. Dust mites are microscopic pests that live in warm, humid environments and feed on discarded human skin cells, therefore your mattress and pillow are an ideal location for them to live and thrive in. The excrement and buildup of dead dust mites can be the cause of allergic sensitivity. To protect yourself from being exposed to dust mites and bed bugs, consider purchasing OMI’s certified-organic cotton Bed-Bug and Dust-Mite Pillow and Mattress Barrier Covers. The tight micron weave prevents these pests from invading your mattress and multiplying, giving you peace of mind and a healthier night’s sleep. Here is a link to view more information about our barrier covers:

http://www.omimattress.com/Accessories.php#Barriers

 

Comfort Food with a Healthy Twist

Since Phil the groundhog saw his shadow this year on Groundhog Day, I am pulling out a favorite dish to celebrate this extra-long winter. Found on Pinch of Yum is a recipe with a twist on the traditional broccoli and chicken casserole, with extra protein from bacon and quinoa!

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CREAMY CHICKEN QUINOA AND BROCCOLI CASSEROLE

Author: Pinch of Yum

Serves: 6

 

INGREDIENTS

  • 2 cups reduced sodium organic chicken broth
  • 1 cup organic milk
  • 1 teaspoon poultry seasoning
  • ½ cup flour
  • 2 cups water, divided
  • 1 cup uncooked quinoa, rinsed
  • ¼ cup cooked, crumbled bacon
  • 1 pound boneless skinless chicken breasts
  • 2 teaspoons seasoning (like Emeril’s Essence)
  • ¼ cup shredded Gruyere cheese (any kind will work)
  • 3 cups fresh organic broccoli florets

INSTRUCTIONS

1.Sauce: Preheat the oven to 400 degrees and generously grease a 9×13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.

2.Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breast strips over the top of the quinoa mixture. Sprinkle with the seasoning. Cover with foil and bake for 30 minutes.

3.Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.

4.Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, cover and bake for an additional 10-15 minutes. When the quinoa and chicken are cooked, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake, uncovered, for 5 minutes, or just long enough to melt the cheese.

NOTES

You will know the quinoa is done when it is soft and looks as if it has popped open, with the germ of the kernel visible as a little spiral. If you want the chicken to get that browned exterior, leave the foil off for part of the cooking time, but be aware that the quinoa does take a lot longer to cook without the foil.

For the full recipe and many other delicious recipes check out Pinch of Yums website here.

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