Best and Worst Sleeping Positions For Your Body

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Most people have experienced mornings where they wake up with aches and pains, wondering what they did to hurt so badly. The rest of the day they are irritable and uncomfortable with joint and muscle cramps.

The sleep positions they are unconsciously choosing could be the culprit! Proper posture, even while sleeping, is important to feeling your best the following day. These infographics from American Infographic on Tumblr shows the best and worst sleep positions and the benefits and drawbacks of each.

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10 Ways to Make Your Vegetable Dishes More Nutritious

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Now that summer is here, I prefer to prepare meals with a lot of delicious vegetables. After looking up some new recipes and information on which vegetables have the most nutritional value, I discovered that the way I cook and store them can actually be making them less nutritious! Investigative journalist Jo Robinson recently published the book Eating on the Wild Side, featuring pages and pages of information on how to properly store and prepare vegetables. Here are 10 ways we are making our vegetables less nutritious and the simple solutions to fix the problems.

 

1. Buying fresh tomatoes instead of canned.

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Cooking tomatoes makes them more nutritious, and the longer you cook them, the better. Heat changes the lycopene into a form our bodies can more readily absorb and — surprise! — canned tomatoes are much higher in phytonutrients, thanks to the heat of the canning process. Tomato paste, being more concentrated, is even better.

 

2. Storing lettuce wrong.

You might think that damaging your vegetables before storing them is a mistake, but when it comes to lettuce, tearing the leaves triggers a protective blast of phytonutrients that you can take advantage of by eating the greens within a day or two. Lettuce that is torn before storing can have double the antioxidants of whole lettuce leaves.

 

3. Boiling spinach — or any vegetable, really.

You may have heard that boiling vegetables is a no-no because water-soluble vitamins like vitamin C leach out of the food and into the cooking water, but you might not know that boiling also reduces the antioxidant content. The difference in spinach is especially dramatic: after 10 minutes of boiling, three-quarters of its phytonutrient content is in the cooking water, not in the vegetable itself. (Of course, if you consume the cooking liquid, as you do when making soup, you consume all the nutrients in the water as well.) Steaming, microwaving, sautéing, and roasting — cooking methods that don’t put vegetables in direct contact with water — result in more nutritious vegetables on the plate.

 

4. Eating your salad with fat-free salad dressing.

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We’ve known for a few years that you absorb more of the nutrients in salad when you eat it with fat, but the type of fat can make a difference. Most commercial salad dressings use soybean oil, but extra-virgin olive oil is much more effective at making nutrients available for absorption. Unfiltered extra-virgin olive oil is even better, as it contains double the phytonutrients of filtered.

 

5. Cooking garlic right after chopping it.

If you mince a clove of garlic and quickly throw it in a hot pan, you consume almost no allicin, the beneficial compound that makes garlic such a health star. That’s because the enzyme that creates allicin is not activated until you rupture the cell walls of the garlic — and is quickly inactivated by heat. Just two minutes in a hot pan or 60 seconds in the microwave reduces the allicin in just-chopped garlic to almost nothing. Letting the chopped garlic sit for 10 minutes before exposing it to heat gives the enzyme time to do its work, so your finished dish contains the maximum amount of allicin. Using a garlic press is even better than mincing, as it releases more of the compounds that combine to create allicin.

 

6. Throwing away the most nutritious parts of the vegetable.

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Most American recipes call for only the white and light green parts of scallions, but the dark green parts have a higher concentration of phytonutrients. Instead of throwing out the nutritious tops, you can ignore the recipe instructions and toss in the green parts as well, or explore recipes from elsewhere in the world which utilize the entire green onion. And don’t forget vegetable peels, which often contain a higher concentration of antioxidants than the rest of the vegetable. You can try roasting them and eating them like chips!

 

7. Eating potatoes right after cooking them.

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Many people avoid white potatoes because they are a high-glycemic vegetable, spiking blood sugar after eating. But chilling potatoes for about 24 hours after cooking converts the starch in the potatoes to a type that is digested more slowly, making them a low-glycemic vegetable. So potato salad chilled overnight is a low-glycemic food, as is a cooked, chilled, and reheated baked potato.

 

8. Cutting carrots before you cook them.

Cooking carrots whole and cutting them up after they are cooked keeps more nutrients in the vegetable. And speaking of cooking, carrots are one vegetable that is better for you cooked than raw — cooking helps break down the cell walls, making the nutrients easier to absorb.

 

9. Buying broccoli florets, instead of a whole head.

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Broccoli looks like a hardy vegetable, but from an antioxidant standpoint, it is shockingly perishable, quickly exhausting its stores of powerful phytonutrients after harvest. “I call it one of the ‘eat me first’ vegetables,” says Robinson. One study found that after 10 days — the time it took to get the vegetable from field to supermarket produce section — broccoli lost 75 percent of its flavonoids (a type of antioxidant) and 80 percent of its glucosinolates, the compounds in cruciferous vegetables that are associated with numerous health benefits. Cutting the broccoli into florets doubles the rate of antioxidant loss, so in addition to buying the freshest broccoli you can find and cooking it right away, you should choose whole heads rather than the bags of pre-cut florets.

 

10. Cooking beans from scratch and discarding the cooking liquid.

Dried beans are some of the most phytonutrient-rich foods out there, but the big surprise is this: canned have more antioxidants! If you prefer from-scratch beans, let the beans sit in the cooking liquid for about an hour after cooking to reabsorb some of the nutrients that have moved into the liquid. And try using a pressure cooker to cook beans; one study found that beans cooked in the pressure cooker had more antioxidants than those cooked with other methods.

 

Enjoy your extra-nutritious meals!

 

Are there federal requirements for calling a mattress “organic”?

Answer: Yes. And verifying these requirements is the only way to make sure you’re not falling victim to fraudulent advertising claims when shopping for an organic mattress.

The government agency that controls use of the word “organic” is the United States Department of Agriculture (USDA), under Title XXI of the 1990 Farm Bill, otherwise known as The Organic Foods Production Act of 1990.

This Act established national standards governing the marketing of certain agricultural products as organically produced products in order to assure consumers that organically produced products meet a consistent standard and to facilitate fairness within interstate commerce.

USDA control over use of the word “organic” extends to non-edible agricultural crops such as cotton and rubber trees, and further extends to non-edible products derived from livestock, such as wool.

To call any of these raw materials “organic,” each producer must meet the requirements listed in the Act and subject its facility and products to annual audit by a USDA-approved “certifying agent.”

Furthermore, for a complex finished textile product, such as a mattress, to be called organic it must be composed of a minimum of 95% certified raw materials as listed above. Then independently, the company manufacturing the mattress must also meet the requirements as listed in the Act and to subject its facility and finished products to an independent annual textile audit to standards such as GOTS, by a USDA-approved certifying agent.

Therefore, to call a mattress “organic” or to sell it as such, the company producing the mattress must earn independent organic status and be awarded an organic certificate annually in their name. This means that a mattress cannot be called organic simply because it is made up of one, some, or even all organic raw materials. It is the “certifying agent” that substantiates that the organic claim being made is actually true. It must be a USDA-approved certifying agent, who through an audit process can give a company legitimate claim or right to use the term “organic.”

Legislation in the United States established the Federal Trade Commission Act in1914. Under this Act, the Commission is empowered to, among other things, prevent unfair methods of competition and unfair or deceptive consumer acts or representations affecting commerce.

If a company calls its product “organic” and its facility, methods, and specific products have not been awarded organic status by a USDA-approved certifying agent, that claim is deceptive, and constitutes an unfair method of competition in the marketplace. Unfair marketing claims fall under the purview of the FTC.

Specific to environmental claims, the FTC has published the “Green Guide.” While the guide defines a number of environmental terms and correct use and association of logos and seals, the primary emphasis of the document is substantiation. Environmental marketing claims must be substantiated.

Section 5 of the FTC Act prohibits deceptive acts and practices in or affecting commerce. A representation, omission, or practice is deceptive if it is likely to mislead consumers acting reasonably under the circumstances and is material to consumers’ decisions. See FTC Policy Statement on Deception, 103 FTC 174 (1983). To determine if an advertisement is deceptive, marketers must identify all express and implied claims that the advertisement reasonably conveys. Marketers must ensure that all reasonable interpretations of their claims are truthful, not misleading, and supported by a reasonable basis before they make the claims. See FTC Policy Statement Regarding Advertising Substantiation, 104 FTC 839 (1984).

In the context of environmental marketing claims, a reasonable basis often requires competent and reliable scientific evidence. Such evidence consists of tests, analyses, research, or studies that have been conducted and evaluated in an objective manner by qualified persons and are generally accepted in the profession to yield accurate and reliable results. Such evidence should be sufficient in quality and quantity based on standards generally accepted in the relevant scientific fields, when considered in light of the entire body of relevant and reliable scientific evidence, to substantiate that each of the marketing claims is true.

James Kohm is the Associate Director for the Enforcement Division of the Federal Trade Commission’s Bureau of Consumer Protection. In that capacity, he oversees enforcement of all consumer protection orders and the Commission’s Green Marketing program. When Mr. Kohm spoke on January 27, 2013 at the World Market Center, he made clear that the Federal Trade Commission (FTC) does not define what is or can be called organic. The FTC can conduct investigations relating to the organization, business, practices, and management of entities engaged in commerce and seek monetary redress and other relief for conduct injurious to consumers and other businesses from unsubstantiated environmental claims.

At OMI, we’ve worked hard to establish and maintain a comprehensive organic program. This ensures the creation and assurance of certified organic goods. Testing, quality assurance, lot tracking, purchasing organic raw materials (despite the higher cost), and spending thousands annually on auditing are just a few of the ways in which we keep our rigorous organic program in place. Third-party certification is the only thing protecting us from companies that do none of these things, but would try nevertheless to reap marketing dollars by fraudulently associating the term “organic” with their products.

It does not fall to the consumer or retailer to judge what is or is not organic. For a company to call its products “organic” it must have been granted organic status by a USDA-approved “certifying agent.” The consumer need only confirm a valid certificate with the company’s name and products listed, not a certification showing the name of a grower or producer. At OMI, we’ve covered all the bases, so you can “rest” assured you’re purchasing a TRULY organic mattress.

It’s World Environment Day!

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Every year on June 5th the United Nations invites you to celebrate World Environment Day (WED). Initiated in 1972 by the United Nations General Assembly, WED rallies for worldwide attention and response to our environment. Over the years it has grown to be an expansive international podium for public awareness, celebrated by 100 countries.

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The health and prosperity of the planet and its inhabitants depends upon the effective management of resources. Merging individual actions into a collective effort can achieve incalculable momentum toward a sustainable world. WED is an opportunity for individuals to come together and take responsibility for the well being of our home.

“Although individual decisions may seem small in the face of global threats and trends, when billions of people join forces in common purpose, we can make a tremendous difference.” – UN Secretary-General Ban Ki-Moon

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Every year there is a theme for the day, and for 2015 the theme is “Seven Billion Dreams. One Planet. Consume with Care.” This means living within global boundaries and not sacrificing the welfare of the Earth for that of human prosperity and economic growth. Living sustainably means creating a system that maintains it’s own viability by using techniques that allow for continual reuse. Our current system will not sustain us into the future, so we need to create a practical structure.

Over the years, hundreds of thousands of people from all walks of life have participated in personal and organized environmental activities and operations. Last year, there were 6,437 pledges and over 3,000 activities that were registered online with WED, which tripled the counts of previous years.

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This year, let’s try and triple that count again! You can register your activity today and be featured on the Wide World of WED. Share your actions with the world and inspire others to do the same!

Delicious Bedtime Infusion!

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Many of us like to have a little bite to eat before bed, but you could be causing yourself to have a restless night if you don’t pick the right snacks. Try to avoid sweets that will raise your blood sugar, because you don’t need a burst of energy while you’re sleeping. Instead, try this wonderful recipe for Sleepy Time Brew, which is packed with ingredients that will encourage a tranquil night’s sleep!

Grow Your Own Vegetable Garden In Limited Space

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With Summer approaching and fresh vegetables coming into season, we begin to plan yummy veggie dishes to share with our family and friends. Farmer’s markets begin to open, and many people will venture there to pick up their produce. However, there is another option available: growing your own vegetables. There are many ways to grow your own veggies, even if you do not have a large yard for a garden. Here are several great places you can start a garden with limited space:

Walls 

outdoor-pallet-furniture-28Hanging organizers or up-cycling pallets can create vertical garden planters that can be hung on exterior walls or fences. These hanging gardens can help keep your outdoor area clear, and can also brighten up your outdoor space with a lush look.

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Patios or Steps

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If you have a small outdoor space such as a patio, terrace, porch, or steps, you can use the space by planting your vegetables in pots. Almost any vegetable can be planted in a pot. Some even do particularly well in pots, such as tomatoes, peppers, lettuce, beans, cucumbers, and herbs. There are even varieties of berries that thrive in pots.

Indoors

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Vegetable gardens don’t need to be planted outside. Many vegetables will grow happily in a sunny window. Use long plant boxes that fit in the window to create a small veggie garden. When doing an indoor garden, stay away from vegetables like squash, since they spread as they grow and they can take over the planter. Vegetables that work best in small planters are vertically growing veggies, such as tomatoes, lettuce, peppers, and herbs.

Community Garden

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Many people want to grow their own vegetables, but don’t have the space to do so. To accommodate the growing demand for fresh produce, community gardens have been created. These gardens are typically on public plots of land, and you can rent a plot in the garden to plant and care for yourself. To find a community garden near you, visit the American Community Garden Association.

Enjoy all of the yummy produce, whether it’s home-grown or from a local farmer’s market!

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