The Right Vitamins

The healthiest way to get our vitamins is through the foods we eat. But, many of us do not have the time to eat three nourishing meals a day. And, high-stress days can sabotage our health by draining our bodies of nutrients.

The second-best way to get adequate nutrition is to take a multi-vitamin. With hundreds of vitamins and supplements to choose from, it is very easy to become overwhelmed and confused. Here is some sensible advice from the Mayo Clinic:

• Check the label. Read labels carefully to determine the active ingredient and the level of nutrient in each serving.

• Be careful not to take high doses of any vitamin--it could damage your health.
  

• Look for expiration dates. Dietary supplements can lose potency over time. Discard expired vitamins and supplements and store them in a cool, dry place.

• No multivitamin tablet contains enough calcium to cover 100% of the daily requirement, So, if you are not drinking enough milk or eating other foods with high levels of calcium, you may need an additional supplement.

• There is no evidence that timed released supplements are of greater benefit than regular. They are, however, more expensive. If you want your nutrients spread out over time, simply divide the dosage.

• If you are taking any prescribed medications, talk to your pharmacist about any possible interactions between those drugs and certain supplements.
  

Clean, Green, and Cheap

As we spring clean our homes, it becomes easier to pull up the blinds and open the windows to let in the sunshine and cool, fresh air. A few simple steps will make a big difference in our home environments: spring cleaning not only makes our living areas pleasing to the eye but also keeps our health in check. A clean home is a healthy home, and it is easy to achieve on a budget.

• Begin by opening windows to increase air circulation. Become aware of what freshness smells like. It's not "lilac dream" or "green apple". It should smell like nothing.

• Replace the bag and change the filter on your vacuum.

• Change or clean all filters on air conditioners, air purifiers, dehumidifiers or vents, and furnaces so that the incoming air in your home is clean, fresh, and breathable.
  

• Dust all surfaces with a microfibre cloth, which works best for picking up dust and can be reused many times.

• Get rid of any half-empty paint cans or any other chemicals lingering on shelves in basements, garages, and other storage areas. Do not throw them in the trash; find the closest Household Hazardous Waste Depot.

• Stick to natural cleaning products free of harsh chemicals. In his book, Anticancer, David Servan-Schreiber, strongly recommends that we limit our exposure to perchloroethylene, a chemical which has been linked to kidney and nervous system damage as well as cancer. Any dry-cleaned garments should be removed from the plastic wrap and aired outside for several hours before wearing.

Dealing with Debit Cards

Since 2001, Canadians have used their debit cards more often than they have used cash. About half of all Canadians say they use a debit card most of the time compared to 25% of all Canadians who use cash.

Debit cards are simple to use, extremely convenient, and they can keep us from running up credit card balances. Unlike American debit cards, Canadian debit cards do not allow us to withdraw more money than we have in our accounts. Those of us who have overdraft arrangements with the bank can withdraw money until we reach our limit. After that, Interac will refuse to complete any transactions.

But, we still need to take precautions with our cards. In his book, Fight for your Money, David Bach offers the following tips:

• Make sure all your debit transactions are handled while the card is in your line of sight.
  

• Check your bank statements online every day. Make sure all recent transactions are legitimate. Contact your bank immediately if you see anything suspicious.

• Do not make it easy to steal your password. Do not write it on the back of your debit card or carry it with you on a piece of paper. Find a password that can be remembered easily by only you.
  

• Never use your debit card at a machine with signs of physical tampering.

• Be aware of people lurking too closely at ATMs. Use your hand to shield the numbers entered on the keypad.
  

• Use your debit card only for small, immediate transactions.

• Contact your bank immediately if your debit card is lost or stolen.
  

How Green Is It?

We have all heard the expression "whitewashing"--it is defined as "a coordinated attempt to hide unpleasant facts, especially in a political context."

"Greenwashing" has a similar connotation, but in an environmental context. Some organizations will spend more time and money claiming to be "green" through advertising and marketing than actually implementing "green" business practices. In short, it is whitewashing but with a green brush.

TerraChoice Environmental Marketing Inc. conducted a survey of six big box stores and identified six patterns which they labelled the "Six Sins of Greenwashing".

Sin of the Hidden Trade Off: Based on a single environmental attribute, a product is labelled green. i.e. A company focuses on the recycled content of paper while ignoring the manufacturing impact on air and water emissions.

Sin of No Proof: The environmental claim cannot be substantiated by a reliable third-party. i.e. Personal care products, such as shampoos and conditioners, claim not to have been tested on animals but offer no evidence or certification.

Sin of Vagueness: The claim is so poorly defined or vague that its real meaning is likely to be misunderstood. i.e. Many products claim to be "all natural". Arsenic, uranium, and mercury are also "all natural" and poisonous.

Sin of Irrelevance: This environmental claim may be truthful but is unimportant. i.e. Many individual products claim to be CFC-free. CFCs (chlorofluorocarbons) are major contributors to ozone depletion which have been legally banned for almost 30 years. There are no products that are manufactured with it.

Sin of Lesser of Two Evils: This type of claim may be true within the product category, but risks distracting the consumer from the greater environmental impacts of the category as a whole. i.e. organic cigarettes, "green" insecticides and herbicides.

Sin of Fibbing: These environmental claims are simply false. i.e. Some products claim to be Energy Star-certified but are not.

Sharing Recipes--Banana Bread

This quick banana bread is one of my favourite comfort foods. It is so versatile and can be eaten at almost anytime of day. If I am in a hurry, I will have a piece of banana bread and a yogurt for breakfast or lunch. It's also a good snack idea when those hunger pangs hit in mid afternoon.

Enjoy!

Ingredients

1 3/4 cups all-purpose flour, sifted
2 1/4 tsp double acting baking powder
1/2 tsp salt
1/3 cup margarine
2/3 cup sugar
3/4 tsp grated lemon rind
2 eggs, beaten
1 1/4 cups ripe banana pulp

Procedure

• Preheat oven to 350 degrees Fahrenheit.
• Resift flour, baking powder, and salt together.
• In a separate bowl, blend the margarine, sugar and lemon rind until creamy. Beat in the eggs and banana pulp.
• Add the sifted ingredients in 3 parts to the sugar mixture.
• Beat the batter until smooth.
• Place the batter in a greased bread pan.
• Bake the bread for about one hour or until done.
• Cool before slicing.
  

Thrifty tips--Car Travel

Aggressive driving is a dangerous habit that uses 37% more fuel and creates more toxic emissions. In the book, David Suzuki's Green Guide, the authors David Suzuki and David Boyd suggest a more planet-friendly approach known as eco-driving.

What is eco-driving? These are driving habits that reduce fuel consumption, carbon costs, stress, and accidents. Eco-driving is now part of the driver education curriculum in Germany, the Netherlands, and the United Kingdom.

Consider the following tips:

• For local travel, consider leaving the car at home and either walk, cycle, or use public transit.

• Keep the vehicle properly serviced.

• Avoid carrying unnecessary weight in the trunk. An extra 45 kilograms (100 pounds) reduces fuel economy by 1% to 2%.
  

• When starting up, there is no need to allow the engine to warm up. It is better to just drive off.

• Try to avoid sudden acceleration, engine revving, and sudden braking. Harsh accelerating and braking can use up to 30% more fuel and increase wear and tear of the vehicle.

• If possible, avoid using air conditioning.

• Keep your tires inflated to the recommended pressure.
  

• Maximize aerodynamics by removing roof racks and bike racks when not using them.
  

• Switch the engine off if you think you are likely to be stationary for more than 2 minutes.

• If possible, avoid rush hour. Stop-and-go driving burns more gas and increases emissions of smog-forming pollutants.

• Avoid high-octane gasoline, which takes more energy to produce and contains more toxic substances.
  

Making A Difference

There's an ancient story about an old man who used to love walking near the ocean. He'd walk along the beach every morning. One day he saw a person moving like a dancer, bending, then wading into the waves with arms extended. It pleased him that someone would dance to the beauty of the day and the rhythm of the waves. As he got closer, he saw that it was a young girl. The girl wasn't dancing, but was reaching down in the sand, picking something up, and carrying it carefully out into the ocean.

He called out, "Good morning! What are you doing?"

The girl replied, "I'm returning starfish to the ocean."

"Why?"

"The sun is up and the tide is going out. If I don't rescue them, they'll be stranded on the beach and die."

"But there are miles upon miles of beach and starfish all along the way. What difference can you possibly make?"

The girl didn't answer right away. She bent down, picked up another starfish, and gently placed it in the sea. She watched a wave lift it high, and then as it sank into the life-giving water, she turned to the man, smiled, and said, "I made a difference for that one."

He nodded and reflected for a moment. Then he bent down, picked up a starfish, and returned it to the sea.
(From David Suzuki's Green Guide, p. 144)

Happy Earth Day!

The Whole Story

Whole foods are unprocessed and unrefined and do not contain added ingredients such as sugar, salt, or fat. Whole foods require less packaging and less processing, saving on energy gas emissions, chemical use, and waste.

There are several ways to meet the body's needs with respect to whole foods. One way is to consume a variety of fresh raw fruits and vegetables each day.

In the book, David Suzuki's Green Guide, the authors David Suzuki and David Boyd offer the following suggestions:

• Substitute raw nuts and seeds for potato chips.

• Choose fresh fruit instead of juice. If you decide to drink juice, remember that more pulp means nutritional value is retained.

• Snack on raw vegetables, such as carrots, cherry tomatoes, and sugar peas.

• When eating out, choose whole potatoes or side salads instead of french fries.

• Eat 100% whole wheat bread instead of white bread.

• Buy plain yogurt and add your own fruit; many flavoured yogurts are more like desserts than health foods.

• Eat hot oatmeal with dried fruits, nuts, and ground flaxseed for breakfast.

• Stevia, raw honey, and maple syrup are sweeteners often used in place of white sugar in a whole foods diet.
  

• Sea salt is also preferred over table salt.
  

Flavored Water On A Budget

Most diets recommend drinking at least 8 glasses of water each day. In her book, Joy's Life Diet, Joy Bauer suggests that we drink two 8-ounce glasses before lunch and two 8-ounce glasses before dinner. The remaining glasses of water can be enjoyed anytime during the day.

To create a bit of variety, Bauer offers the following simple tips for creating calorie-free, naturally flavored waters.

Start with a glass of cold or sparkling water and add one of the following combos:

• Slice of lemon and sprig of thyme.

• Slice of lemon and sprig of rosemary.

• Slice of cucumber and several bruised fresh mint leaves.

• Slice of orange and slice of lime.

• Slice of lime and several bruised fresh mint leaves.

• 2 sliced strawberries and several bruised fresh mint leaves.

• Slice of grapefruit and 1 bruised/crushed stalk lemongrass.

• Slice of grapefruit and 1 sprig rosemary.
  

Flavored Coffee On A Budget

Coffee appears on the Unlimited Beverage List for most diets. That is, black coffee with no natural or artificial sweeteners. In her book, Joy's Life Diet, Joy Bauer also includes naturally flavored zero-calorie coffees on her list.



Before brewing a 6-8 cup pot of coffee, consider the following tips:

• Add 1 teaspoon cinnamon to create a cinnamon coffee.

• Add 1/2 teaspoon nutmeg to create a nutmeg coffee.

• Add 1 teaspoon pumpkin pie spice to create an autumn harvest coffee.
  

Mix the following extracts into a brewed 6-8 cup pot of coffee:

• Add 1 teaspoon vanilla extract to create a vanilla coffee.

• Add 1/4 teaspoon almond extract to create an almond coffee.
  

For an extra-special treat, make Bauer's Funky Monkey Coffee Drink.

Ingredients

3/4 cup cold coffee
1/2 peeled medium banana, sliced and frozen
1 tbsp chocolate syrup
1/4 cup nonfat vanilla yogurt

Procedure

Place all the ingredients in a blender and blend thoroughly. Makes one serving.

Sharing Recipes--Baked Tilapia

Tilapia is a white-fleshed fish that is mild in flavour and is a great choice for a low carb or any healthy diet. It can be grilled, fried, steamed, broiled, or baked.

This easy-to-prepare recipe uses few ingredients and is flavourful.

Ingredients

4 tilapia fillets
2 egg whites
4 tbsp cold water
2 tbsp romano cheese
1 tbsp parsley
1/2 cup melted margarine (or butter)
salt and pepper ( to taste)
bread crumbs

Procedure

• Beat egg whites, water, cheese, salt, pepper, and parsley.
• Marinade fish for 30 minutes.
• Preheat oven to 400 degrees Fahrenheit.
• Grease a cookie sheet with the margarine (or butter).
  
• Remove fillets from marinade and coat with bread crumbs.
• Bake for 8 minutes on each side.

Makes 4 servings

Cut Clutter

According to professional organizer, Peter Walsh, clothing clutter is the most common problem faced by households. When it comes to clothes, it is seldom an issue of not enough space. The real issue is simply too much stuff, and that's where we need to look for the solution to the clothing clutter.

In his book, "It's All Too Much", Walsh provides the following tips:

• If you have unworn clothes that have been in your closet longer than six months, give them away to a worthwhile charity or take them to a consignment shop.

• Almost everyone has "wish clothes" in their closets. These are the clothes that could be worn if 10 to 20 pounds were lost. Any clothes that no longer fit should be removed from the closet. If you lose weight, reward yourself with clothes that are in style.

• If you have too many shoes, consider discarding one pair for every five pairs you own. In the future, whenever you buy a pair of shoes, discard a pair of shoes.

• Don't let discarded outfits accumulate on a chair or dresser. Put them away as soon as you reject them.

• Jewelry may be small, but it can be difficult to store neatly. Throw away all those little jewelry boxes and get rid of anything you don't wear, regardless of how valuable it may be. Place your entire collection in one box, separating necklaces, rings, bracelets, and earrings.

• Each month, take time to purge, donate and consign extra items of clothing.
  

Dieting on a Budget

If we are strategic, it is possible to diet healthy on a budget. By choosing the right kinds of food, investing in appropriate kitchen tools, and planning ahead, we can become trim and fit.

Nutrition expert, Joy Bauer, has a number of useful tips which can be easily implemented:

Eat like a vegetarian. Lentils and eggs are low in calories and high in fibre.

Pinch pennies on produce. Bauer suggests that we buy whatever fruits and vegetables are in season. Apples, oranges, grapefruit, and bananas are always available and usually last for a week or so. The cheapest vegetables are broccoli, cauliflower, sweet potatoes, celery, and onions.

Switch to frozen. Many of us have grown up believing that frozen fruits and vegetables have fewer nutrients. But, that is not the case. Because these foods are flash frozen at their peak, they contain the same amount of nutrients as their fresh counterparts. Frozen vegetables can save dinner-prep time since washing and cutting are not required. Frozen fruit can be used in smoothies, low-fat muffins, yogurts, and salads.

Sharpen our tools. Many experienced cooks suggest that we should invest in a chopping knife, a utility knife, and a sharpener. If they are kept razor sharp, we can power through a stack of vegetables very quickly.

Chew sugarless gum. According to Bauer, this is a healthy vice. Sugarless gum will send a blast of flavour to our taste buds and prevent us from nibbling on cookies or other sweets. And, four out of five dentists recommend chewing sugarless gum after eating if we don't have a toothbrush handy.

Plan ahead. It takes less than 20 minutes to make a list and check the flyers for sales and coupons. This will avoid any junk food or unnecessary purchases.

Buy in bulk. Many foods like spices, rice, and whole grain pasta can be found in bulk bins; money will be saved since there is little packaging. Bauer suggests that we buy as much as possible in large containers and then reportion the items at home.

On the Right Paper Trail

According to Greenpeace Canada, the best environmental purchase is a "recycled tissue product with recyclable packaging." If every household in Canada replaced one roll of virgin-forest toilet paper with one roll of recycled paper, we would save about 48,000 trees, 3, 200 cubic metres of landfill space, and 65.5 million litres of water. If we add in recycled tissues and paper towels, the numbers become even more mind boggling and we would succeed in saving more forests and conserving more water.

One of the best ways to encourage more manufacturers to produce environmentally sustainable products is to use our buying power to support the ones that already do. But, we must be careful to support only those companies that are fully committed to producing truly eco-friendly products. We need to read the fine print on the packaging and become more aware of the different catchphrases that exist in the industry.

Pre-consumer recycled These materials come from manufacturing leftovers, either at the paper mill or the factory. They are, however, still derived directly from trees rather than from reused sources.

Post-consumer recycled These materials have been used by consumers and come from old newspapers and other paper products collected and recycled in blue-box systems. When purchasing household products with post-consumer content, we are supporting local recycling programs.

Biodegradable A product that is biodegradable will break down and return to its natural components. This process could take centuries if the material buried under a landfill and not exposed to sunlight, air, and moisture. And, some substances could break down into harmful environmental toxins.

Recyclable This means the product is recyclable, but not necessarily in our own towns or cities.

Chlorine-free Many manufacturers still bleach paper with chlorine, a potentially harmful chemical that seeps into our water system and is linked to respiratory illnesses. We should buy products with the following labels on the packages: TCF (totally chlorine free) or PCF (processed chlorine free).

Clean, Green, and Cheap

I have been discovering and receiving a number of baking soda tips. It is the inexpensive, must-have cleaner that contains a greener, more earth-friendly chemical known as sodium bicarbonate.

Most of us are familiar with the uses of baking soda in the kitchen. In addition to using it as a baking ingredient, we will open a container and place it in our fridges to remove excess moisture and absorb unpleasant odours.

The following tips can also come in handy:

• Sprinkle baking soda in the bottom of garbage bags. This will help control odours as you add trash.

• To give your dishwasher a good clean, run it through a cycle using baking soda instead of detergent.

• Wash chemicals and pesticides off fruit and vegetables in a pot filled with water and 3-4 tablespoons of baking soda.

• Stains on porcelain sinks and toilets can be removed by applying a layer of baking soda and then using a damp sponge to scrub.
  

• The following mixture can be used to clean jewelry: a paste of 3 parts baking soda to 1 part water. Allow the jewelry to sit in the paste for a couple of minutes, rinse off, and then polish with a soft cloth.

• After you have cleaned up pet accidents, sprinkle baking soda over the dampened area, allow to dry, and then vacuum. Baking soda lightly sprinkled and mixed into cat litter will help control odours.

• A half teaspoon of baking soda mixed into a glass of water can act as mouthwash. Sprinkle baking soda onto regular toothpaste to create a whitening toothpaste.
  

Sharing Recipes--Greek Meatloaf

Everyone has a favourite meat loaf recipe. This one takes ground beef and gives it an injection of flavour using feta cheese, spinach, and different spices. It is light, moist, and easy to make. Leftover meat loaf makes for wonderful sandwiches on any kind of bread.


Ingredients

2 pounds lean ground beef
6 ounces crumbled feta cheese
10 ounces frozen spinach, thawed and chopped
3 eggs, beaten
2 tsp oregano
1 tbsp minced garlic
1 tsp black pepper
1 tsp salt
1/4 tsp red pepper flakes

Procedure

• Preheat oven to 350 degrees Fahrenheit.
• Combine all the ingredients and mix well.
  
• Grease a loaf pan.
• Pack the mixture into the pan.
• Bake for 1 hour.
  

Thrifty Tips--Shopping for Clothes

We are constantly tempted by the latest fashions, new accessories, and endless sales. Our closets are filled to capacity and there is often overflow into our bedrooms and other rooms of our homes.

According to professional organizer, Peter Walsh, we wear 20% of our clothes 80% of the time. So, it makes sense to limit our expenditures and carefully consider each new purchase.

We should use the changing of each season as an opportunity to review our wardrobes and get rid of last season's clothes.

The following tips will help facilitate this process:

• Do not impulse buy. Create lists for what you need each season, take time to shop carefully, and then purchase.

• When you purchase a new clothing item, get rid of an old one by donating it or gifting it to a friend.

• Save all receipts and apply the two-week rule. If you don't wear the item within two weeks, you can probably get along without it.
  

• Having too many choices can create confusion. It is easy to gravitate towards a particular style and colour of clothing. As a result, we often purchase too many identical items. This is especially true of t-shirts and pants. Eliminating and giving away extra items can free up our closets.
  

• Ask your family and friends to help you stop frivolous spending.

Smart Shopping

The best way to save money is not to spend it, especially on items you do not need. But, when it comes to large-ticket items or other essentials, the following tips come in very handy:

• When buying an expensive item or service, always bargain on price. It never hurts to ask, and if you are buying a television set or appliance, you could easily save yourself 10 to 20%.

• If you are using cash, ask for a discount. Whenever credit cards are used, the retailer pays a small percentage to the bank. So, if you pay cash, you are saving them money.

• Do not buy extended warranties. They are a major profit item for the vendor, and many of them are never used.

• Keep receipts and send in rebate coupons. Do not hesitate to return anything that disappoints you in even the slightest way. And, remember to mail that rebate coupon as soon as possible.

• Buy your furniture and appliances prescratched. You can bargain down the price even more.

• Don't shop hungry. If you are shopping for food, it will make you buy more. If you are shopping for anything else, it will make you hurry. And, avoid shopping when you are depressed. You will buy items you do not need and you may feel worse.

• Always use a list--do not buy anything that isn't on it.

• Don't wait until the last minute. Less time will give you less flexibility and you will lose any bargaining power.

Sharing Recipes--Sausage and Potato Bake

This family favourite comes in very handy when looking for a hearty lunch or brunch dish. It also makes for an easy-to-prepare and satisfying supper. I prefer using turkey sausages, but pork and chicken sausages also work well.

It is a very flexible recipe--I will often use whatever spices are on hand.

Ingredients

4 sausages
4-6 medium potatoes
4 red peppers (cut julienne style)
1/2 cup olive oil
1 tsp salt
1 tsp black pepper
1 tsp garlic salt
1 tsp paprika
1/2 cup water
2 garlic cloves

Procedure

• Preheat oven to 375 degrees Fahrenheit.
• Boil water in a small pot. Cook sausages for a few minutes. Drain
  
• Cut potatoes lengthwise.
• Toss potatoes with spices and olive oil. Place at the bottom of a roasting pan.
  
• Place sausages on top of potatoes.
• Add cloves of garlic, red pepper, and water.
• Bake for one hour in a covered pan.
  
• Uncover and bake for another 30 minutes.

Makes 4 servings

TFSA

It has been described as a Swiss account for the average Canadian.

On January 1, tax-free savings accounts (TFSAs) were introduced to the Canadian public. Many bankers and financial planners consider these plans to be the most innovative savings programs since the creation of RRSPs back in 1957.

These plans help us acquire the full effect of the magic of compound interest because whatever we earn, we keep. We can choose to put our TFSA contributions into a wide range of investments, including savings accounts, GICs, mutual funds, and individual stocks and bonds. We can withdraw from the account at any time with no tax payable on the proceeds.

Since it is a government-sponsored plan, there are certain rules that must be followed.

• Anyone 18 or older can open a TFSA. There is no maximum age limit.

• At the present time, there is a $5,000 contribution limit, but many bank officers believe it will increase each year.

• Any unused portion of the $5,000 per year can be carried forward indefinitely, so we will never lose contribution room.
  

Nuts in the Afternoon

Trail mixes, or a combination of nuts and seeds, are similar in nutritional value to energy bars, with the exception of fat. Nuts mainly contain healthy fat and some protein.

Be aware of the amount you eat. A handful is fine, but it you eat two or three handfuls, you are consuming hundreds of calories.

Consider the following tips when buying trail mix:

• Many seed and nut mixtures have a great deal of added salt. Look for less than 200 mg of sodium per serving.

• Avoid any mix that contains sulfur dioxide; this ingredient dos not improve the flavour or quality of the fruit. Choose unsulfured dried fruit.

• Avoid any mixes that contain ingredients you cannot pronounce. Healthy trail mix consists of nuts, seeds, and possibly some unsulfured dried fruit.

Alive Magazine recommends the following trail mixes:

Eden Organic Wild Berry Mix With no added salt, this blend provides a great source of fibre and protein.

Sahale Snacks Nut Blends This blend is made with only natural ingredients and unique herbs.

Skeet & Ikes Organic Fruit and Nut Mix This certified organic mix of nuts, seeds, and dried fruits is hard to resist.