Fabulous Friday~Porch Swings

June29

Fabulous Friday is a way to recap the week. This week I was reflecting on porch swings and why they seem to be so popular. Please share what you’re up to this weekend! Molly

Did you know that porches were a standard feature on houses especially during the Victorian Era? It seems there was a bit more leisure time in daily life and people spent a lot of that time on their front porches. To me, a front porch is kind of like an outside living room. Somewhere where people gather, talk, share stories, visit with neighbors, etc. Being that I’m from a small town, there is a lot of neighborly visits that occur in a day. It’s not uncommon for many people to “stop by” for a daily hello, to share garden bounties or even perennial plants that needed to be cut back. I find front porches inviting, homey and quaint. I was so excited when we moved to a home that had a small front porch. It’s now one of my favorite spots to sit in the afternoon and early evening.

When we lived in the southern part of the U.S., I learned many things: how to make “official” southern sweet tea, how to cook southern comfort food (my favorite!) and the real meaning of southern hospitality. Again, we lived in a rather small town where family stuck together and friends were considered family. I was privileged to be part of that community and was welcomed with open arms. A lot of my friends’ homes have front porches and some have porch swings. I noticed the same things happening, friends/family gathering on the front porch at the end of a long, hot day with a glass of tea and good conversation. Some real heart-to-heart conversations have taken place on a porch swing. These are memories I will never forget and will treasure them forever.

So, this week as I “beautified” my front porch and planted more flowers in decorative pots I was left thinking about community, family and relationships. I gazed across the street and saw 2 neighbors standing over a garden discussing the day. It brought a smile to my face to feel part of a community where neighbors care for each other, stop to check in and just say hi. Today after a few chores are done I intend on sitting on my front porch and enjoying a nice glass of southern sweet tea.

Do you have a porch or a porch swing? Is it a decoration or do you get some use out of it? What’s your favorite things to do on your porch?

The Frugal Birthday Challenge!

June28

Guest Blog by: Midge

My husband and I ripped up our credit cards and have been (gulp) practicing extreme budgeting and a pay cash only system since January.  Ever since my little girl was born we have been living on one income.  It was my birthday this week and the first ever Happy Frugal Birthday for me!

We decided to make a $20 birthday blog challenge this weekend to find out if we could spend only $20 on family birthday fun.  The biggest part of the challenge was that every one of the activities had to be something that I loved to do, not just be inexpensive or free.  I mean, sure, I love feeding ducks old bread crumbs at the local duck pond, but I would not love doing it in 110 degree weather.  Frugal = good… but having a heat stroke = bad.

First, we choose to start the family fun in the afternoon.  We went to the mall and bought a snack at the Chinese food kiosk.  We only got one plate to share and brought along our own water bottles as well as my baby’s snack and drink.  We did not want to have to splurge for two meals and sodas during the dinner hour so we saved our money for more fun by having a smaller snack.  And… I was craving Chinese food.

I have been trying to get some pictures of my little girl, Sarah, with my husband on the horse at the carousel in the mall.  We bought one ticket for Sarah and my husband got to ride free.  I took lots of pictures but they did not turn out that great!  The best part of the carousel ride was Sarah’s big eyes and smiles.

We did a variety of other things close by our home because we tried not to waste our money buying gasoline, as well.  We ended up choosing a movie from Redbox, using a local grocery store ad offering free popcorn with your purchase of a pizza, buying a box cake with frosting and with our left over money we acquired some Icee drinks at the local gas station convenience mart.  All in all, we spent a little over our $20 limit.  But, having fun while saving money was well worth it.

It was a great birthday and we ended up not spending a fortune.  When we told my folks about our $20 challenge, they started sharing old memories from they were first married.  They lived on a shoestring budget tied together with lots of love and the Lord.  And in the end, that is all that really matters.

 

What is your favorite frugal date or family fun night?  What made the event memorable?  If you decide to take the $20 challenge, I would love to hear all about it!

Taking pictures at the carousel proved to be quite difficult… this was one of the “better” pics!

 

5 Tips for Teaching Teens about Money

June27

Here are 5 Tips for Teaching Teens about Money from guest poster, Mark Hansen. Molly

As children blossom into young men and women, most insist on planning and running their own lives. Parents worry about all the basic essentials for their kids’ independent living, like housing, eating properly, staying warm, being careful at night and more. But most parents forget to teach their youngsters one of the most important lessons of all – financial responsibility. The resulting turmoil can spell disaster for a child’s future.

Consider this: The average young adult amasses $45,000 in debt by the time they turn 29, according to a recent PNC Bank report.

“This generation of 20-somethings was raised during an economically-thriving period,” says financial expert Mark Hansen, author of Success 101 for Teens (www.success101forteens.com). “Undisciplined spending habits, student and car loans, and a tough job market have stymied their financial growth. Perhaps the worst culprit is financial ignorance, but we can count this as a lesson for future 20-somethings.”

For young people, organizing finances can be intimidating to the point of prohibitive, he says.

“We need to have a curriculum in schools, from kindergarten through 12th grade, that ensures our kids graduate with financially literacy,” he says. “From balancing a checkbook to understanding what it means to pay – and earn – interest, kids need basic money management skills to survive in the world, and most aren’t getting them.”

Hansen says all teens should know and practice so they can control their financial destinies:

Saving for dreams – the three-envelope method: Use the first envelope for your day-to-day expenses: gas or lunch money. Pause before blowing this money at the movie theater or a fast-food restaurant! Envelope No. 2 is for short-term goals, which might be clothing or a new laptop. The third envelope is for long-term goals such as a car, college or a “future millionaire club” fund.

o How to create a budget: A budget lets us know what’s possible, and not possible, with money. There are six steps to creating a budget. 1. List all of your expenses. 2. List all income. 3. List monthly expenses. 4. Add up these lists separately. 5. Tweak your budget so you can meet your expenses with money left over for savings. 6. Review your budget every week.

o How to set and follow through on goals: First, figure out what your current finances are, then determine what they will be in the future — one year out, then two years out, then four years later, etc. How will you get to your one- or two-year goal? You need a plan, and most of the time that means either earning more money, spending less, or a combination of the two. Finally, you have to stick to your plan in order for it to work.

o Understanding interest rates, such as credit cards: Interest is a fee paid for using someone else’s money. Simple interest is straightforward: 5 percent accrued in your bank account with $100 yields $5 in interest at the end of the year. Compound interest, however, means ever-increasing amounts. This is crucial to understanding debt you may take on from lenders. Know what you are borrowing, and the terms thereof. Just as your money can work for you in a bank account, money borrowed can work against you if it is not paid back in a timely manner.

o How to write checks and balance a checkbook: These days, it’s easier than ever to review accounts online, which automatically tracks exchanges. HOWEVER, banks do make mistakes, which is why it’s wise to track your accounts independently. Ask. Don’t be embarrassed. Banks are putting a premium on service and want to establish a positive relationship with young customers.  If you have a question, speak to someone at the bank. As you take control of your money, you’ll also take control of your life.

A successful businessman, a former Palm Beach County, Fla., elected school board member and motivational speaker, Mark has dedicated his life to helping young people overcome obstacles and deal with the challenges of daily living. Struck by a car and nearly killed as a child, Mark fought back through positive actions and reactions to all that he had to overcome. As a result, he relates to teens in a very special way.  Through books such as, “Success 101 for Teens: Dollars and Sense for a Winning Financial Life,” and seminars, Mark Hansen is driven to make an impact on teens and young adults and to empower them to rise above and triumph over life’s obstacles.

Teaching Teens About Money Works For Me! For more WFM tips, visit We Are That Family.

Sunburn Savvy

June26

If you get my weekly newsletter, you most likely read Midge’s question regarding her request for ways to cool and soothe a sunburn (if you don’t get my newsletter be sure and subscribe via the sticky note in the upper right corner of the blog). Here are a few thoughts I had on sunburns. Molly

Dear Midge,

My first thought on sunburn is prevention. Sunscreen (SPF 5 million) is a great place to start. Did you know that certain foods containing antioxidants can help prevent sunburn? Blueberries, blackberries and raspberries are great sources of antioxidants. Of course, wearing protective clothing and umbrellas are just two more examples of ways to avoid sun exposure. BUT, if you do get a sunburn and you are stuck in “OUCH-land” my all time favorite remedy is aloe vera! Now I’m not talking about the bottled stuff you get in the store. That bottled aloe vera you find in the store has alcohol in it- it will burn when you apply it and further dry out your sunburn.  I’m talking about a good ole aloe vera plant, just snap off a portion, make a slice length wise and squeeze out the gel/liquid right onto your sunburn. The relief is almost immediate and after only a few applications it is possible to see your skin gaining moisture (not losing it). I’ve been able to avoid major peeling after a sunburn by frequent applications of aloe vera gel.

One of the things I do in preparation of summer is to grow a nice, healthy aloe vera plant all winter long. By the time spring rolls around I usually have some thick, long branches just waiting to be used. Another good use for aloe vera is for minor abrasions or burns. I burned my finger once taking something from the oven and immediately applied aloe vera and then a bandage. The next day I was left with a small blister but no pain or redness.

If you don’t have an aloe vera plant, now is a good time to go in search of one! They like well drained soil and will do well as a house plant. Clay pots are nice for an aloe vera plant as they have a good sized drainage hole at the bottom. Be sure to let the soil dry out some in between watering times, these plants don’t do well in soggy soil.

Go out and enjoy the parade! And just in case, stop by the store on your way home and pick up a plant.

Love ya, Molly

Water Wisdom

June25

I have an interesting tidbit to share with you, did you know your body is made up of over 60% water? We must replace 2.4 liters of water each day through drinking and foods eaten. Did you also know that women carry a lesser percentage of water than men and babies (and children) have more water than adults?

Drinking enough fluids is especially important during the summer season especially when the heat rises. How much water each individual person needs daily varies. See these tips on how to decide the amount of water you may be losing in a day and how much you should be replacing to remain hydrated. Other things to think about are how much water do you get from food? Watermelon has an amazing 92% of water in it! If you’re exercising, you should especially be thinking about hydration.


I’ve heard some people say they don’t enjoy drinking water because it’s “boring.” Some suggestions for variety might be to add a slice of lemon, lime or even orange. In the summer, I really enjoy cucumber water chilled in the refrigerator- how refreshing on a hot day! I have my kiddos pick sprigs of mint and stuff down into our ice cube trays. We then fill with water and freeze to make “minty ice cubes.” This is also a cute addition for iced tea drinks!

Do you have a favorite method for keeping your water cool throughout the day? Would you rate yourself as usually hydrated or dehydrated? How much do you remember to drink, on average?

For more Works For Me Wednesday tips, visit We Are That Family.

Fabulous Friday~Moving Tips

June22

Fabulous Friday is a way to recap the week and give you some frugal tips for the weekend. I have a friend who’s moving soon, I thought you might enjoy a few of the tips I passed along to her. Please share what you’re up to this weekend! Molly

Most everyone I’ve met (including myself) associates the word “moving” with “mountain.” It can be a huge and overwhelming task but with a few organizing tips and some friends to help you, you may just survive (I did!). See what guest blogger, The FlyLady has to say about moving.
Packing Supplies

For every recipe, you need a list of ingredients. So think about what you are going to use for the job of moving:

Boxes: These can be purchased at a moving supply company (check your yellow pages). They may also sell used boxes at a reduced rate. You can also go to liquor stores for their boxes. Keep in mind that you do not need to get huge boxes, because they will be too hard to lift when filled. Keep them at a manageable size.
Packing Tape: Be sure and get plenty of tape to seal the box top flaps. It is not that expensive, and it is worth having enough so you don’t have to stop and run out to buy more. Also, get the dispensers to hold the tape, and have more than one if there will be more people helping pack.
Scissors: If you don’t get the dispensers, you will need scissors. Just remember: scissors can be hard to keep up with while you are packing!
Garbage bags: Preferably, the kind that you can see through, that way you will not have to reopen the bags to see if it is trash or something you packed that would not fit in a box. Get very strong ones. Mark them with colored ribbons for code.
Colored Magic Markers: I use colored ones so I can give each room a different color, and that way, when we are unloading the truck, all I have to say is: “Yellow boxes go in the kitchen, green in the bedroom, purple in the living room,” etc. Then you can post the color of boxes over the top of the doorway to that room. Colored ribbon works great to tie around the garbage bags; stickers and markers usually don’t work because they either fall off or you can’t see them. Clothes are usually in these bags, so raid your sewing stash for old ribbon or your Christmas stash for Christmas ribbon. It is cheap and easy to recognize. Decide ahead of time what your color codes are going to be and put those supplies in the room. Just don’t label all the boxes “Misc.” or “Stuff” and “More Stuff”! You can also give the boxes a number and put the contents of that box on your notepad, so you can find where the item is without tearing open each and every box — and creating even more CHAOS! As far as labeling the boxes, if you start packing up the things that you will not need, and start at one and label in ascending order, you will know that the boxes with the lowest numbers can be unpacked last. The higher-numbered boxes are the ones with the stuff you use the most.
Newspapers: This is for packing your dishes and other breakable items. You can never have enough newspapers. Go to the recycle bins and get some. You may have to ask permission!

Getting the House Ready to Sell
Remove the Clutter

Now, let’s talk about getting the house ready to sell. This is usually a precursor to the big move. Right now you are so overwhelmed with the clutter you don’t know were to start.

This may sound like a drastic move, but if you can afford it, order a dumpster. It will give you place to toss things. Or, you can call for daily pick up from the area thrift/charities stores. You just have to get the stuff you don’t need or want out of your house as fast as you can.

If you run around like your head is cut off, you are not going to accomplish anything. Just start in one room. You can even start to pack up the stuff you will not be needing at the same time. Pick up an item and ask yourself:

Are you worth moving?
Do I love you enough to go to all this trouble and expense to pack you up?

You are going to be so surprised at how much stuff you can actually do without. This is the key to getting the house ready to put on the market. Once you get rid of the clutter that is making your home too small, you may not even have to sell! This has happened.

Only keep the stuff you absolutely love and use regularly.

Get rid of all the clothes you don’t wear, too.
Beginning to Pack

Now, back to packing. If you will take your time and not be rushed about this, you will do a more efficient job and not be so stressed out. Do not make yourself sick over this, because it’s not worth it. Slow and steady wins the race, remember?

If you have plenty of time to prepare for the move, you can have everything labeled and ready to load on the truck all before the final day — no stress and no worry. Also, you will be able to find things when you get to your new home. Take BabySteps and each day pack up five boxes and keep them in the room that they belong in. Color code the boxes and number them. Label on the outside the contents or which drawer they came from and put it on your master moving list. Get a clipboard and keep your lists together. Keep your moving supplies together, too.

Now, let’s talk about what you are going to need when you get to the new house. You don’t want to be ripping open boxes looking for things. Before you start to pack anything, think about what items you are going to need when you walk in the door of your new house:

Cleaning Supplies
Rubber gloves for cleaning the bathroom. I know this may sound funny, but the bathroom held someone else’s germs, not your family’s.
Disinfectant. You may need to clean your new home before you can unpack. You may have to race the movers to the new house!
Vacuum, broom, mop. You may not use them, but you will need to know where to put your hands on them as soon as the movers have finished unloading the truck.
Rags and paper towels for cleaning.
Basic kitchen utensils: A skillet, pot, and maybe even your crock pot. Then a spatula, sharp knife, silverware, dishwashing liquid, dish towels, paper plates, napkins, and glasses.
Simple food: peanut butter, cereal, crackers, bread, coffee, sugar, etc. You may have to make a grocery run for some fruit and snacks for the kids.
Clothing: Also in your possession you will need a couple of changes of clothes for each person in the family; everything from underwear to socks, shoes, and pajamas.
Personal items: You will need a basic bathroom bag. Everyone’s toothbrushes, razor, shampoo, soap, tooth paste, and of course toilet paper and towels and washcloths. Don’t forget your makeup, hair dryer, or contacts if you use them. You don’t want be tearing open boxes and hunting for this stuff when you are getting ready to crash in bed with mattresses on the floor.
For the first sleep in the new house: Pack some sheets and blankets for each person’s bed and an alarm clock. This should be just enough to help with camping out while you are working on getting the new house put together.
A phone and your packing supply bag that has garbage bags, your inventory, and the labels you made for each doorway so the movers will know where to put the boxes without you standing at the front door directing traffic. By having labels, you’ll be able to start cleaning and unpacking as things come through the door while the movers do the moving work. Starting with the kitchen is often the easiest, because that’s where your family spends a lot of time and the room you use the most. It’s also especially important to unpack the food that you may have moved. If you are moving frozen food, you will need good ice chests to pack it in. A good idea would be to plan your meals so you use up all your frozen and refrigerated food before the move and give the leftovers to your old neighbors before you leave. Start over with fresh stuff in your new home.

For more tips and testimonials, see the entire post on Moving Tips by FlyLady.

My journey to bok choy…

June21

Guest Blog by: Midge

My journey to preparing bok choy actually began with brussel sprouts.  The artichoke recipe from my guest blog two weeks ago was just the tip of the iceberg.  When my mom served brussel sprouts to me as a child, it was the type of veggie that might have been found hiding underneath my napkin before the meal was concluded.  Of course, my mom always knew (probably from my fat looking napkin) and I still had to eat this little green lettuce shaped vegetable.  But, after hearing some of my friends rave about cooking brussel sprouts I decided to try it!   Napkin or no napkin, this was my next cooking challenge.

Bok Choy

This is what the Bok Choy looks like when you buy it from the store!

First, I slowly melted one full stick of butter in my large frying pan and added two bunches of green onions that had been sliced into small pieces.  Next, I diced three or four cloves of fresh garlic into miniscule chunks.  I added these to the butter and cooked them until they were tender.  While this was warming on the stove, I cut the brussel spouts into halves or fourths making sure to cut off the tough end or bottom section of the sprout then put them in the frying pan.  The next step was to place the lid on the frying pan and wait for them to steam and heat in the butter.  I kept my pan at medium low heat during this entire process, stirring the sprouts and adding more butter if the bottom of the pan became dry.  When the brussel sprouts felt tender and had a light to medium brown color to them, they were done.

My husband’s first comment was, “Wow, these are brussel sprouts?  You can make these every night!”  I was amazed I got it right on the first try!!!  Feeling full of pride, I bought a wide assortment of veggies and decided to do the same thing later that week!

I added fresh snap peas, green beans, zucchini, and a few other veggie odds and ends.  Adding the garlic was so successful, I thought I could try to add a little fresh ginger to the butter mix.  BIG MISTAKE.  Fresh ginger does not taste wonderful when you get a chunk of it in your mouth.  That part of this recipe definitely needs work!  Also, I tried to add asparagus and they ended up being quite tough.  Asparagus apparently need a bit longer to cook than the other veggies.

Bok Choy Chopped

I love the coloring on the bok choy… it is so vibrant and healthy looking!

The big surprise to me during this process was the bok choy.  I bought it on a whim and almost abandoned the idea of using it until I discovered that cooking it was quite easy.  All I did was add the cut bok choy (which you cut similar to romaine lettuce but in smaller sections) to the frying pan during the last five minutes of cooking the other veggies.  According to this link, you know when the bok choy is ready because it should be slightly wilted and tender.

I added it to rice along with grilled chicken covered with my mother-in-law’s made from scratch teriyaki sauce.  Writing this blog is making me hungry for this dish all over again!

 

How do you cook your veggies?  What new veggies should I try next month?  Recently, our local store was running a special on turnips… how do you cook your turnips?

Soap Sense

June20

Ok, are you ready for another Molly confession? I’m a lover of all things soapy! I love making soap- laundry soap, bar soap, dishwasher soap, etc. I began over 5 years ago with making laundry soap because I couldn’t afford to buy it anymore and I also wanted to control the ingredients for my sensitive-skin family members. I began with a liquid recipe and have pretty much stuck with it ever since. There are many recipes out there (liquid and dry) using basically the same ingredients just in different amounts. Check out this list from Tipnut for 10 Homemade Laundry Soap Recipes. Do you already make your own? What’s your favorite recipe?

Making bar soap is my new favorite thing to do! The possibilities are endless and you can control the quality of your ingredients as well. There are different ways to make bar soap, one way is cold pressed using lye. Check out this video on the different steps involved in making this type of soap. If you’re uncomfortable using lye, you can do what’s known as “re-batching” and just grate already made soap, heat and use again with other ingredients to make new bars. This video is an example of that.


Dishwasher soap was another favorite find for me! This is an example of the recipe I use in our home:

  • 1 cup borax
  • 1 cup washing soda
  • 1/2 cup citric acid
  • 1/2 cup kosher salt

Fill rinse agent compartment with white vinegar. *NOTE* I quickly discovered white vinegar is a very important component to this recipe for shiny, sparkling dishes!

What are some of your favorite DIY recipes for soap? Are you a soap veteran or soap newbie? What are your sudsy thoughts?

Summer Emergency Supplies

June19

If you get my weekly newsletter, you most likely read Midge’s question regarding her request for a summer emergency supply checklist (if you don’t get my newsletter be sure and subscribe via the sticky note in the upper right corner of the blog). Here are a few thoughts I had on staying out of danger while enjoying summer activities. Molly

Dear Midge,

The sun definitely deserves respect! Having fun this summer is a priority but protecting your family from sun danger is a must! In times like these it’s important to turn to the right source. Please see the information below on what Priscilla Slagle, M.D. has to say about staying safe in the sun.


It’s summer and the heat is on.  You’ll likely be outside more than usual, hopefully having a good time.
Although getting outdoors and exercising is great for your health, it can also be dangerous, if too hot, and  you are not prepared. Make sure warm weather enjoyment doesn’t turn into dehydration, sunburn, heat exhaustion or worse.
Before you begin any sustained outdoor activities it is important to know the heat index. The heat index is a combination of the temperature and humidity to reflect the actual heat effect on us. It is more telling than just the temperature. It is helpful to use this linkto determine the heat index for the day before you start any outdoor activities. Just type in the zip code in the upper left corner to find the heat index for any area you wish.
Here are a few summer health tips as a timely reminder to keep you safe and healthy while working, playing or vacationing in a hot climate.
  • DRINK PLENTY OF WATER & ELECTROLYTE (SALT)REPLENISHING FLUIDS WHEN THEY ARE INDICATED
Next to air, water is the most essential element for our existence. Water is much of what we are, as the average human body is 60-70% water.   If you wait to drink until you are thirsty, you are already 1-3% dehydrated.   So drink before you get thirsty, especially in warmer climates. Thirst mechanisms are not totally reliable and are particularly impaired in the elderly.  Research suggests that at best 70-80% of us walk around in a  state of mild dehydration.  Imagine how much more at risk we are when out in the hot weather. Under ordinary circumstances, the average adult loses 10 cups of water daily by breathing, sweating, and eliminating.  This is magnified when there is excess heat, sweating, and activity.
Even when swimming you need to drink plenty of fluids. Just because you are in water does not mean your body isn’t losing fluids that need to be replenished.
I am amazed to hear from my patients how many people do not like  water!  These people need to be especially careful to drink enough. Since they tend to avoid water, it works best for them to put a 24 hour supply in a glass container, then take water from that supply and make sure all of it is gone in each 24 hours.  Counting glasses can be tedious and inaccurate.   If you are minimally active, the ideal number of ounces to drink in a 24 hour period is your weight divided by 2.
 
BUT HOW MUCH WATER DO YOU NEED TO DRINK?
If you are active, your water needs increase.  You can calculate your daily water needs, cross referenced with your activity level at this link.  You will see that the more exercise you do, the greater is the need for water. The difference can be dramatic.  A 158 pound person’s daily need for water would increase from 79 oz when sedentary to 125 oz with daily aerobics. Many do not adjust water intake to activity level.  The best way to make sure you keep hydrated is to always have a glass or bottle of water with you to remind you to keep drinking.  Be sure you do not leave your bottled water in hot cars or other warm places as the chemicals in the plastic are more apt to leach in to the water when heated.
 
WHEN DO YOU NEED ELECTROLYTE REPLENISHING FLUIDS?With high intensity exercise or work for more than 3-5 hours , or with prolonged excessive sweating you may also need to add the electrolytes, sodium, potassium, magnesium, and calcium such as in a electrolyte drink or electrolyte powders added to a drink.  Smart water, Powerade Zero, Ultima Replenisher have electrolytes, but no sugar or calories.  If you drink an electrolyte drink too fast it could be nauseating.  Vegetable juices also contain electrolytes. Emergen C powder contains electrolytes and can be added to any drink. There are numerous electrolyte sports drinks on the market. Unless you are an endurance athlete or are doing hard sustained physical labor in the heat, you will usually not need anything beyond water, fruit, vegetables, and vegetable juice.  Researchers also found that skim milk worked as well as an electrolyte drink in tests they performed on exercising subjects.
Because decreased water impairs the optimal functioning of the body at the cellular level, dehydration worsens almost any  pre-existing health condition, such as allergies, asthma, heart disease, strokes, infections, kidney stones. Dehydration also impairs  mental and physical functioning.  For every 1% of water weight we lose, our capacity to do work or exercise decreases 10%. Pretty dramatic!
Trying to get quench thirst with the wrong liquids can make matters worse. Alcohol, and caffeinated or carbonated drinks act as diuretics and can easily dehydrate,  leaving you feeling tired and worn out. If it is hard to quit drinking these types of beverages all together, try to limit the amount you usually drink, switching from a large container every morning to a small container every other day.  Also drink more water to try to compensate.
Other ways to stay cooler include wearing light, loose fitting clothing, a wet scarf around your neck, a wet hat, or even wet clothes when practical to do so.  Portable hand held sprays are also available for cooling.  Also taking a complete daily multivitamin mineral that includes Bvitamins, zincpotassiumcalcium and magnesium along with antioxidants like vitamins C, E and carotenoids will help fight stress of heat and decrease sunburn risk.
If engaging in high performance outdoor activities, certain nutrients have been researched to be helpful.  The amino acid tyrosinehas an effect on nerve impulse transmission which may improve vigilance, performance, drive, motivation and lessen anxiety and stress response. The amino acid glutamine, improved survival in research animals subjected to heat shock.  Cholinemay reduce fatigue and improve muscle performance.
 Carbohydrates help extend duration of activity, especially when combined with protein. Small amounts of caffeine limits the deterioration of performance associated with fatigue.
Those who have higher risk of heat related illness include:
  • Infants and children up to four years of age.
  • People 65 years of age and older
  • People who are overweight
  • People who are ill
  • Endurance athletes and hard physical laborers
  • Those exercising at high altitude
 Also at higher risk are those taking the following medications:
  • Psychotropics, such as major tranquilizers or antidepressant medications.
  • Medications for Parkinson’s disease, because they can inhibit perspiration
  • Diuretic medications or “water pills” that affect fluid balance in the body.
 The Symptoms of mild dehydration can be  thirst, headaches,  general fatigue, nausea, dark colored urine, constipation and bloating, dry skin and mucous membranes, and a flushed face.  If you ever get a dull headache immediately start drinking water and you will usually find that the headache disappears.
The symptoms of moderate dehydration can be fatigue, dizziness, vertigo, light headedness, confusion, difficulty concentrating, drowsiness, impatience and irritability, headache, cold hands and feet,  muscle cramping, fainting, and reduced urine output.
  •  REMEMBER EXTREME HEAT CAN BE DANGEROUS!
All outdoor activities in high heat are physically stressful and can lead to heat exhaustion or even heat stroke. The difference between the two may mean life or death.
Heat exhaustion sets in when we become so dehydrated that our body cannot sweat enough to cool down causing the temperature to rise. The person’s temperature may be elevated up to 104 F.
Heat exhaustion symptoms can cause pale cool, moist skin, profuse sweating, muscle cramps or pains, feeling faintness or dizziness, headache, weakness, thirst, and nausea. There may be a rapid pulse, and decrease in blood pressure.
 
Heat Stroke is a life-threatening condition which occurs when your body temperature reaches 104 F (40 C) or higher. High environmental temperatures can bring it on, especially when combined with  strenuous physical activity or  other conditions that raise your body temperature. Whatever the cause, you’ll need immediate medical attention to prevent brain damage, organ failure or death.
Heat Stroke Symptoms include unconsciousness, markedly abnormal mental status including dizziness, confusion, hallucinations, coma, flushed, hot, and dry skin (although it may be moist initially from previous sweating or from attempts to cool the person with water), slightly elevated blood pressure at first that falls later, and/ or hyperventilating. If you or someone around you have heatstroke, you need to go immediately to the emergency room to receive intravenous fluids.
  • PROTECT YOUR SKIN & EYES FROM HARMFUL UV RAYS
Even if you don’t plan to spend too much time outdoors, apply the right sunscreen to exposed areas of your body, but cover as many areas as possible. Sunscreen can prevent painful sunburn, skin damage, development of moles, wrinkles, as well as skin cancer. A broad-spectrum sunscreen that blocks both UVA and UVB harmful rays is the best choice.
Not all sunscreens are equal and some are even harmful.
The Environmental Working Group (EWG) developed a rating  scale based upon safety and effectiveness for all sunscreen products. To achieve a top rating the sunscreen had to contain the minerals zinc or titanium, which help reduce UVA exposures.  The sunscreen  should not contain oxybenzone or Vitamin A. Studies have suggested a possible link between using suntan lotions with oxybenzone and a subsequent higher risk of  skin cancer.  The EWG also recommends  you avoid powder or spray sunscreens.  Some people are allergic to most sunscreens, such as myself.  I have found our Aloe Non-Chemical Sun blocker to be very useful.
Here is the EWG top ranked list of sunscreens, all rated 1:
Badger
Sunscreen Face Stick, SPF 30, Unscented,
Sunscreen Face Stick, SPF 30, Unscented,
Sunscreen for the face & Body, SPF 30, Unscented
California Baby
Sunblock Stick No Fragrance, SPF 30+
Loving Naturals
Sunscreen, SPF 30+
Purple Prairie Botanicals
Sun Stick, SPF 30 SunStuff, SPF 30
Soleo Organics
 All Natural Sunscreen, SPF 30+
Atlantis Resort
 All Natural Sunscreen, SPF 30+
 
Wyland Organics
 All Natural Sunscreen, SPF 30
We recommend this link to see how your favorite sunscreen measures up.
 Avoid sun exposure during the most intense periods of the day. Avoid prolonged sun exposure between noon and three, or eleven and four if you’re very sensitive to the sun to keep your skin covered.
When you are out and about cover up. A hat that shades your face and neck is a must-have. Wear clothing that covers you. White clothing, especially flowing cloth, will help to keep you cool; the tighter the knit, the more protection from the sun’s rays will be provided.
 If you spend time gardening, a long-sleeved shirt and gloves to protect your hands will keep you safe. Sitting in the shade is a great way to stay outside without having to worry about your skin, so don’t feel like you can’t enjoy the great outdoors, just be conscientious while doing so.
Don’t forget to include sunglasses in your summer wardrobe. Select sunglasses that block ultraviolet rays and have a wraparound style that prevents sunlight from shining into your eyes.  Adequate eye protection from the sun can help prevent the formation of cataracts.
  •  BE SURE TO SCHEDULE TIME TO REST AFTER ACTIVITY
We all know that sunshine & warm weather provide us with a wide range of activity choices. But we must be aware of our physical limitations to avoid letting overexertion sap our energy and impair our judgment.
 If you  need to be working in very hot temperatures, you should try to acclimate your body by only spending a few minutes a day in extreme heat for the first couple of weeks.
It is very important to schedule time to rest, relax and even take a nap if necessary.
  •  DON’T STOP EATING HEALTHFULLY
With vacations & summer picnics comes the temptation to pig out. Try not to. Excessive  junk food, heavy fatty foods, spicy and starchy foods, & sweets fail to provide your body with the nutrients and water found in healthy food. Junk food eating can deplete your body of essential energy.
Summer brings with it a wide variety of fresh fruits & vegetables, so enjoy them freely.
Foods high in beta- carotene including carrots, spinach, apricots, peaches, tomatoes, sweet potatoes, mangoes, papayas, oatmeal, and lots more can protect your skin against sun damage.
 So make healthy eating a priority this summer by focusing on simple snacks that don’t take much  work such as:
  • Fresh berries kept in the refrigerator to add to salads, yogurt and ice creams
  • You can also freeze all sort of berries or grapes for a delicious cooling snack.
  • Healthy extras, like lettuce and tomatoes, kept in your produce bin.
  • Try homemade Popsicles by freezing 100 percent juice.
  • Cut up raw vegetables to serve with low-fat dips or yogurt.
  • Blended fruit smoothies with protein powder and ice are easy to make and only limited by your imagination.
  • Nutritionally dense and delicious, almonds make a fabulous snack.  A top source for vitamin E and magnesium, and a tasty way to get your daily fiber, they also protect against digestive cancers, and contain phosphorous, an essential building block for healthy bones and teeth, that is also helpful in the absorption of other vitamins, like B-complex vitamins. Almonds are also rich in healthy fat, protein, potassium, calcium, and iron. 
  • Walnuts and pecans, sunflower seed, pumpkin seeds are also healthy snacks.  You can snack on nuts alone or by mixing with dried fruit, such as cranberries, or blueberries. You can also chop or sliver  nuts add to many dishes, breads, cereals, and desserts.
  • Green tea is a healthy refreshing drink which is mostly water.  You sip on iced weak green tea all day, preferably sweetened with Stevia Powder or non sweetened.
Hopefully these tips can keep you safe and healthy throughout the summer. Love ya! Molly
Dr. Slagle has incorporated vitamins, minerals, amino acids, herbs, natural hormones & other natural substances into her practice since 1975, being one of the pioneers in the Alternative Medicine Field.The Way Up From Downpresents her natural “precursor” methods for lifting low moods & relieving the negative effects of stress.

Crazy About Composting?

June18

Have a look at these 25 tips & tricks for composting (courtesy of www.composting101.com). Just about any type of soil can benefit from adding in some good, healthy compost. Do you use compost? What are your tricks-of-the-trade? Molly



1. Grass clippings add necessary nitrogen to a compost pile, but be sure to mix with the “brown” materials that add carbon. Both are necessary for quick decomposition and rich compost. Piles made up of just grass will compact, slow down and start to stink.

2. Do not compost fats, pet droppings, or animal products. They will attract pests to the pile and can spread disease.

3. Newspaper or plain white paper from the computer is excellent for composting – just remember to shred it first to speed up the process.

4. Got compost? When finished it should look, feel and smell like rich, dark soil. You should not be able to recognize any of the items you put in there.

5. Worms love coffee grounds!

6. If adding ashes to your compost bin, do so sparingly. They are alkaline and affect the pH of the pile. In contrast, acidic materials include pine needles and oak leaves.

7. Plants that have been treated with pesticides and/or herbicides (weeds and lawn clippings) should be avoided.

8. The microbes responsible for breaking down your compost pile need a balanced diet of nitrogen and carbon. Nitrogen comes from green materials such as food scraps, manure, and grass clippings. Carbon comes from brown materials such as dead leaves, hay, wood chips and shredded newspaper. A ratio that contains equal portions by weight (not volume) of both works best.

9. Algae and seaweed make excellent additions to your compost pile. Be sure to rinse off any salts before using.

10. Finished compost is usually less than half the volume of the materials you started with, but it’s much denser.

11. Keep your compost pile in a black plastic bin and in direct sunlight to continue the composting process through the winter. Hay bales can be used to further insulate the pile.

12. Wooden pallets make excellent compost bins. Start with one pallet on the ground. Drive two metal stakes into each side. Slide additional pallets over each support and you have a bin ready for compost.

13. Straw is an excellent source of carbon for your compost pile. However, it may contain weed seeds, so make sure the pile is “cooking” properly.

14. Compost decomposes fastest between 120 and 160 degrees F. Decomposition will occur at lower temperatures, but it takes much longer.

15. The perfect size for a compost pile is one that is at least 3′ x 3′ x 3′. It’s not only a manageable size to turn, but it’s ideal for retaining heat while still allowing air flow.

16. For faster composting keep your pile or compost bin in direct sun.

17. Don’t throw away your kitchen waste in the winter – try an indoor composter.

18. Compost piles should remain damp but not too wet. As you build your compost pile, make sure that each layer is moist as it is added. The surface should also remain damp (think of a wrung out sponge), especially during the summer months.

19. Does your compost pile smell? It’s probably due to a large number of anaerobic microbes, which are working hard to break down your compost, but creating a smelly situation in the process. To cut down on the anaerobic process, aerate your pile regularly, creating air spaces and limiting the anaerobic microbes while stimulating the less stinky aerobic microbes.

20. Help start a new compost pile with aged manure, cottonseed meal, alfalfa meal, blood meal, or compost starter. They are rich in nitrogen and help jump-start the microbes responsible for breaking down organic matter into compost.

21. Anything that was living at one time is great for compost bins. Think of leaves, vegetables, and grass clippings.

22. Compost piles can either be layered – thin layers of alternating greens and browns, or they can all be thrown in together and mixed well. Either way works!

23. Soak finished compost in water to “brew” compost “tea,” a nutrient-rich liquid that can be used for foliar feeding or for watering plants in your garden, backyard, or houseplants.

24. Apply finished compost to your garden about 2-4 weeks before you plant, giving the compost time to integrate and stabilize within the soil.

25. For faster results, use a compost turner every two weeks to aerate your pile.

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