A 10-Point Guide to Healthy Meals

 

Most everyone knows a healthy diet is important for a healthy body. But eating the right foods every day might be easier said than done–especially with so much tempting junk food available! If you’re looking to improve your diet, start by making some small changes and learning the keys to healthy eating.

Try to include all the major food groups–fruits, vegetables, grains, dairy and protein–as part of your meals and snacks daily. You’ll also want to limit added sugars, saturated fat and sodium. For further guidance, check out these 10 tips from ChooseMyPlate.gov for building healthy meals and meeting your eating needs throughout the day:

1. Make half your plate veggies and fruits. Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange and dark-green vegetables, such as tomatoes, sweet potatoes and broccoli.

2. Include whole grains. Aim to make at least half your grains whole grains. Look for food labels indicating the product is 100-percent whole grain or whole wheat. Whole grains provide more nutrients, including fiber, than refined grains do.

3. Don’t forget the dairy. Complete your meal with a cup of fat-free or low-fat milk. You’ll get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try drinking soymilk or include low-fat yogurt in your meal or snack.

4. Add lean protein. Choose proteins such as lean beef, pork, chicken or turkey, as well as eggs, nuts, beans or tofu. Twice a week, try to make seafood the protein on your plate.

5. Avoid extra fat. Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

6. Get creative in the kitchen. Whether you’re making a sandwich, stir-fry or casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and including more veggies that add new flavors and textures to your meals.

7. Take control of your food. Eat at home more often so you know exactly what you’re eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat and sodium.

8. Try new foods. Keep it interesting by picking out new foods you’ve never tried before, such as mango, lentils, quinoa, kale or sardines. You may find a new favorite! Trade fun and tasty recipes with friends, or find some online.

9. Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top them with cinnamon.

10. Remember that everything you eat and drink matters. The right mix of foods in your meals and snacks can help you be healthier now and into the future. Small, practical changes in how you eat can improve your diet and add up to big wins over time.

Cleaning: What Not to Do

 

Believe it or not, despite your best efforts, some of your cleaning habits may be doing more harm than good. Be sure not to do the following:

Closing the washing machine door. Closing the door after a load of wash is done seems like a no-brainer. In actuality, you should be leaving the washing machine door open when the laundry is finished. The airflow will actually help prevent mold and mildew from building up inside your machine. If your laundry isn’t smelling as clean as it should after washing and drying, that could be the culprit. When leaving the door open, take extra care if you have small children and pets.

Using paper towels to clean glass. When cleaning mirrors and windows, your best bet is a microfiber cloth. Paper towels will leave streaks and a trail of lint.

Using a spray cleaner on car windows. A spray cleaner will leave a pattern of drops and streaks on car windows, so opt for a foam cleaner instead. 

Microwaving kitchen sponges. According to studies from Real Simple, microwaving sponges to clean them is not as effective as once thought, so using them to clean kitchen counters, etc. may actually be spreading bacteria. The safer bet? Replace your sponges once a week, or use cleaning cloths that can be put through the washing machine.

Not cleaning your cell phone. Since our cell phones tend to go everywhere, studies have revealed that they may carry more germs than a toilet seat! So even if you’ve done a great job cleaning your home’s surface, every time you place your phone down is a chance for spreading bacteria. Follow safe practices for cleaning electronics, and make sure to regularly clean your mobile devices.

Make these few, quick adjustments to your routines for more effective cleaning and a healthier home.

Source: Real Simple

Cue Up Family Game Night With a Pool Table

 

If the game of pool brings to mind smoke-filled pool halls, then think again. Pool is relatively easy to learn how to play, yet very difficult to master, which makes it a fun activity for the whole family.

If your new home has a large space that would make for a good game room, then consider a billiard table as the focal point of that space. This guide to the basics of pool table buying can get you started.

Cost Considerations:
A pool table is an investment. Basic tables, which are commonly found in homes, cost about $1,500 and can last for 10 years or more if they are well taken care of. Mid-range tables can cost up to $3,000. They feature high-quality slate, wood and bumpers and are more decorative than other tables. If money is no object, you can consider a custom table, but that’s really an option for serious players.

Who’s Playing?:
When debating the size of the investment you want to make in a pool table, think about who will be playing. If you envision family fun, you may want to go with a lower-cost option because you don’t want to stress over kids damaging the table or ripping felt. If you’re serious about the game, then a more expensive table might appeal to you.

Find the Right Accessories:
You need more than just a table to play pool. You will need to buy balls, cues, a bridge and chalk to start. If you want your game room to look its best, you’ll also want to invest in a rack and proper lighting.

Other Games:
You can add to the family fun by adding an air hockey, foosball or shuffleboard table to your game room. If you want to take things to the next level, buy a big TV and bar to make this a destination for entertaining friends and family.

Don’t Ignore Your Table:
Now that you’ve become a billiard table owner, you need to take proper care of it. Keep it covered when it’s not in use, and there will be times when you need to call in a service expert to repair pockets and cushions or to level the table.

And then you’ll be set up for years of family fun—and some friendly competition.

5 Basics to Jumpstart Your Home Gym

 

We all know it; sitting is the new smoking. Everyday experts are coming out with new reasons for us to get our bodies moving to ensure long term health, but it can still be hard to get to the gym while accommodating your busy schedule. If you’re ready to make exercise a little easier on yourself by starting at home, there are a few items you should have to jumpstart your home gym and tackle those excuses.

Non-Slip Exercise Mat

Slipping and tripping is an easy way to set yourself up for an injury while you are just getting started. Prevent an injury while making your workout more comfortable by selecting a cushioning mat that will support you while you perfect your next moves. Bonus, if you are working out while others are in the home, these mats can act as a mild sound dampener during your next HITT session.

Adjustable Dumbbells

Dumbbells are useful for a multitude of exercises, and finding a set with various weights can make them a versatile powerhouse for building muscle. Opt for an adjustable dumbbell set that will allow you to add or take away weight as-needed. This makes it simple to swap based on your exercise routine for the day, and makes it easy to share with family members who may have different fitness regimens. 

Foam Roller

Supporting your health through exercise comes with its fair share of perks, but sore muscles isn’t one of them. While you can mitigate soreness by stretching after your workouts, foam rollers take the cake when it comes to relieving muscle tightness.

Resistance Bands

Resistance bands are perfect for beginners and experienced exercise enthusiasts alike. Their low-cost makes them approachable and they are easy to store without cluttering your space. Buy a set with a range of resistance levels to ensure you always have the right level of challenge for your goals.

Streaming Device

A streaming device is a vital tool for the home gym. Between instructional videos on Youtube, tv streaming applications you already have, and fitness-specific subscriptions options, you will be sure to find great workouts to follow.

Remember this is just a jumpstart to get you on your way to the perfect home gym. Wait until you have created a habit with these essentials before buying any bulky equipment that you won’t commit to using.

How to Avoid Setting Your Children on a Path Toward Financial Problems

 

A lot of parenting is about setting a good example. In teaching children how to deal with money, how you talk to them at a young age about it can help them in the long run. 

Parents can also go the other way by teaching their kids bad financial habits. 

Here are some money issues parents should avoid so that their children aren’t sent down the path toward money problems later in life. 

Giving Them Everything
It’s common sense not to spoil children, but parents often do because they can afford to—and because they want to give their children the best of everything. This can lead to a misunderstanding of how choices are made with money when they start earning incomes of their own. 

Cars, vacations, education and houses are some of the biggest expenses that parents can help their children afford. For young children, it can be too much to say “yes” to every request they make. Instead, focus on giving your time and explain why you have to say “no” to some requests. 

Excluding Them From Big Decisions
Money lessons come up daily or weekly—consider a trip to the grocery store for an easy one—but even big family expenses, such as buying a car or planning a family vacation, can be lessons in the value of a dollar. 

Vacation planning can be a fun way to get children involved and allow them to work within a budget. Determining where you’ll go, if you’ll drive or fly and what activities you’ll do while on vacation can be a deep lesson in how much things cost. 

Paying for Everything
If your child doesn’t have a job, it can be unreasonable to expect them to buy their own clothes, for instance. But once they start high school, most children should be able to find some type of part-time work so that they have the funds  to pay for things like car insurance or a cellphone plan. 

If parents pay for everything their child has, it can leave the child without “skin in the game” and a chance to have a stake in what they want. 

Forgetting Money Basics
Even if your child is taking a personal finance class at school, you should be talking to them about credit cards, interest rates on loans, debit cards and how to save for college, among other basics of financial life. 

If you don’t know where to start, begin by seeking help at your local library, community college or bank. Helping your children become financially literate is a great way to set them on the path to financial success. 

This article is intended for informational purposes only and should not be construed as professional advice.

How to Use a Fire Extinguisher

 

Fire extinguishers can save lives and property, but many people might not know how or when to use the protection devices, according to the U.S. Fire Administration. To help ensure you’re better prepared for a fire emergency, the agency offers the following tips:

Choosing the Right Fire Extinguisher
There are five primary types of fire extinguishers, each designed to put out different kinds of fires:

• Class A. For use with ordinary materials like cloth, wood and paper. Often found in homes and businesses.
• Class B. For use with combustible and flammable liquids like grease, gasoline, oil and oil-based paints. Often found in homes and businesses.
• Class C. For use with electrical equipment like appliances, tools or other equipment that’s plugged in. Often found in homes and businesses.
• Class D. For use with flammable metals. Often found in factories.
• Class K. For use with vegetable oils, animal oils and fats in cooking appliances. Often found in commercial kitchens.

For the home, choose a multipurpose fire extinguisher that covers Class A through Class C for fighting all three types of common house fires. Most home improvement stores carry multipurpose A-B-C models. In addition to fire extinguishers, every household should have working fire alarms and a fire escape plan.

When to Use a Fire Extinguisher
Fire extinguishers are designed for small, confined fires, not large ones that are growing. Before using an extinguisher, make sure the fire is contained in a single object, such as a pan or wastebasket. Alert others in the building that there’s a fire, and have someone call the fire department. Before proceeding, make sure you are physically able to handle the fire extinguisher, safe from the fire’s toxic smoke and have a clear escape route.

To operate a fire extinguisher, remember the acronym PASS:

• Pull the pin. Hold the extinguisher with the nozzle pointing away from you, and release the locking mechanism.
• Aim low. Point the extinguisher at the base of the fire.
• Squeeze the lever slowly and evenly.
• Sweep the nozzle from side-to-side.

If you’re unsure about whether it’s safe to use a fire extinguisher–and for all other fire situations–alert others, leave the building, and call 911 from a mobile or neighbor’s phone. Safety should be the top priority, and it’s essential to follow your instincts and know when to get out. As such, it’s not recommended that children use fire extinguishers.

The Importance of Maintenance
To ensure fire extinguishers are ready in case of an emergency, make sure to regularly check them for the following:

• Easy access in an emergency. Be sure nothing is blocking or limiting your ability to reach the extinguisher.
• The recommended pressure level. Many extinguishers have gauges that show when pressure is too high or too low.
• Working parts. Make sure the can, hoses and nozzles aren’t damaged, dented or rusted.
• Remove any dust, oil or grease that might be on the outside of the extinguisher.
• Guidelines and instructions. Some extinguishers need to be shaken monthly, while others need to be pressure tested every few years.

If you would like fire extinguisher training or have any questions, contact your local fire department.

Backyard Summer Prep Tips

 

Why Bedroom Location Is Important If You Have Children

 

If you’re searching for a new home and you have kids, one of the most important things to think about is the floor plan. The location of your kids’ bedrooms can affect the amount of noise, how much privacy family members have and how you will all interact with each other.

Bedrooms Together or Separated?
For families with young kids, it’s generally a good idea to choose a house with bedrooms grouped together. This can make getting the kids ready for bed and school easier than it would be if their bedrooms were spread out. Having bedrooms close together can also encourage siblings to play and help keep toys in a relatively confined area. If you have or plan to have a baby, a house with a nursery close to the master bedroom can make it easy to take care of nighttime feedings and diaper changes.

When your children reach middle and high school, they will most likely want more privacy. If your kids are older or will be out of the house soon, it may be better to choose a house with bedrooms that are more spread out so they can each have their own space. Consider updating the attic, basement or additional living space into a bedroom for older children, especially if they plan to live at home while attending college.

One or Two Levels?
Another thing to consider is whether to choose a one- or two-story house. Having the bedrooms and living areas on the same level can make it easier to keep an eye on young kids, but it can also make it difficult to keep the house clean.

With all the rooms on one floor, you won’t have to hear footsteps above you, but you will hear the sounds of TVs, video games and music through the walls. That may be a problem if your family is particularly noisy, especially if you work from home.

If your kids are older and you feel comfortable leaving them unattended, a multi-level house may be a better choice. This can give your children an opportunity to spend time in their own rooms and give them some added privacy.

If you like to have guests over for dinner or parties, having your kids’ bedrooms upstairs will make it easier to keep the downstairs clean while allowing the kids to play in their rooms if they don’t want to hang out with the adults. After the kids go to bed, you will be able to continue to spend time with your guests without worrying that the noise will keep the kids awake.

Think About Your Current Lifestyle and Future Needs
Deciding which house would be the best for your family can be complicated. The locations of bedrooms throughout will affect your family’s day-to-day lives in numerous ways, so give it careful consideration to figure out which floor plan will work best for your family, both now and in the future.

Working Out? Don't Forget to Stay Hydrated.

 

Did you know you can lose up to five percent of your body’s water weight every time you work out? Staying hydrated is a necessary aspect of any healthy workout, but it can be easy to forget to drink water once you start exercising. Take a sip of the good stuff with these hydration tips from the Army National Guard–it’s vital!

• Cool, plain water is the best drink to replace the fluid lost as sweat and help regulate your core body temperature.
• Plan to drink water before, during and after exercise to prevent dehydration and help enhance performance. Sip a 16-ounce bottle of water every hour while working out.
• Outdoor workouts require extra hydration, even during cooler weather. The water content in your skin helps it perform its protective functions, including limiting damage from the sun. Make sure to drink plenty of water before, during and after any time spent in the sun.
• Learn to recognize signs of dehydration, so you can take steps to reverse it. Early signs include muscle cramps and fatigue, while a dry mouth, headache, dizziness, slurred speech and confusion all signal advancing dehydration. If your extremities become swollen or you become feverish, medical attention is necessary.
• If you find yourself dehydrated and water isn’t available, a melon, orange, celery, cucumber or bell pepper can help replenish your body’s water content.
• Make it a post-workout practice to replenish electrolytes with a banana, dates or coconut water.

It’s important for everyday health to keep well-hydrated away from the gym, too. Staying properly hydrated helps regulate your body temperature, weight and mood. Keep a refillable bottle of water with you wherever you go, and if you need a touch of flavor, add lemon, lime, pineapple or cucumber for a refreshing twist. Aim to drink 50 to 75 percent of your body weight in ounces of water each day to stay hydrated.

Source: GuardYourHealth.com

Good News: You Can Wash These Items in Your Washing Machine

 

You may be meticulous about checking your clothing labels to find out if they’re machine washable, but what about other items around the house in need of a deep clean? Your washing machine can actually be put to work on several surprising items. Check out these suggestions from marthastewart.com (but do check labels first, just in case!):

Pillows. Pillows should be cleaned every 3 – 6 months to remove bacteria and mold. Whether yours are made from natural material, like down, or synthetics, toss them in the washing machine for a thorough cleaning. Keep in mind, front-loading machines are better for pillows, which tend to float in top loaders.

Backpacks. Whether it’s crammed with books and school lunches, or been through a rugged hike or camping trip, backpacks can be returned to almost good-as-new after a cycle in the washing machine. You might want to spot test first, if you’re afraid of colors bleeding, and be sure to empty out every nook and cranny.

Shower curtain liners. You’ve probably thrown your shower curtain in the washing machine many times, but did you know you can wash your liner in there, too? According to Martha Stewart, clean vinyl, nylon, cotton or hemp liners in the washing machine with hot water and mild detergent, then simply shake it out and rehang to dry. No dryers, please!

Plush toys. Your child may not be able to part with that lovable stuffed animal he or she brings everywhere, but it can also become a breeding ground for bacteria and dirt. You’ll need to be selective, though – washing machines are not the place for toys with lots of embellishments on the outside, like buttons and bows, or mechanical parts within.

Sports equipment. Have an athlete in the house? Then you’re all too familiar with the array of malodorous equipment that comes with the territory. The good news is that a wide assortment of sports paraphernalia can be tossed in the washing machine, including shin guards, elbow pads and knee pads. Fasten Velcro straps, snap snaps and zip zippers before washing to avoid snagging on other items, and always use a cool water temperature to make sure the items don’t get disfigured.

Pet beds. Another household item that should be frequently cleaned, toss pet beds in the washing machine to do away with odors and dirt tracked in by your beloved furry family member. 

Before washing any of the above items, refer to your washing machine’s manufacturer’s guidelines. There may be special settings that will make the task that much more effective and safer for your machine. 

6 Eco-Friendly Changes for Your Household

 

Looking to live a more environmentally friendly life? Here are six easy ways to incorporate green living into your household.

Reduce, Reuse, Recycle. If you’re looking to save time, energy and money, get serious about waste reduction. Not sure where to start? Commit to focusing on the four primary recyclables: aluminum, plastics, paper and glass.

Switch Out Light Bulbs. It’s a well-known fact that CFLs and LEDs use much less energy and last a lot longer than regular incandescent bulbs. While the initial cost may be a bit steeper, you’ll be saving money in the long run.

Conserve Water. Paying attention to the way in which water is used within your home is a good way to green up your routine. Whether it’s turning off the water when brushing your teeth, taking shorter showers, only running the washer/dishwasher when full, repairing leaky faucets or installing water-saving toilets/shower heads, there are numerous ways to limit your water use—without affecting your routine.

Go Green When You Clean. A quick search on the internet will open the door to a vast array of all-natural, environmentally safe cleaning products. If you’re feeling remotely adventurous, you can make your own cleaners with ingredients you most likely already have in the pantry.

Unplug Devices When Not in Use. According to the U.S. Department of Energy, anywhere from 5 to 10 percent of your residential electricity is sapped by devices that are plugged in all day, every day. A little effort goes a long way when it comes to unplugging devices such as computers, stereos, coffeemakers, lamps, toasters, etc.

Invest in Energy-Efficient Appliances. From washers and dryers to refrigerators and freezers, there’s no shortage of energy-efficient products to choose from. By scoping out the ENERGY STAR label, you’ll help protect the environment (and save money at the same time!). And better yet, when it comes time to sell your home, energy-efficient appliances will surely work in your favor.