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!