DID YOU KNOW?

Did you know making your own household cleaning products can eliminate toxins found in store-bought cleaners?

Chlorine is a common toxin in these products, and breathing in its fumes can irritate the lungs and pose a serious

health risk. Did you know you can clean using more mild ingredients you probably already have in your home? Use

equal parts water and vinegar in a spray bottle for an all-purpose cleaner. Make a baking soda and water paste to

scour clingy messes on dishes, in the bottom of the sink or on the counter top. Mix a drop of dish soap in one cup of

water for a streak free glass cleaner.

FIGHT IN-HOME ALLERGENS

By Emily Boettcher

Are you one of the millions of people that deal with allergies?

Common allergy offenders include dust mites, mold, pollen and pet

dander. Get tested by an allergist so that you can focus your

preventative measures to the specific sensitivities affecting you.

Once you know your specific allergy, tackle one room at a time to

make allergy proofing more manageable.

Bedrooms

Get a good night’s sleep and prevent dust-mites by using additional

hypoallergenic covers on mattress and pillows. Choose synthetic

fabrics or cotton rather than wool or feathered bedding and wash

sheets in 130-degree water at least once per week. Pets are a major

source of allergens. Keep them out of the bedroom so that allergens

don’t invade your sleep. Shower before heading to bed especially if

you have been spending time outdoors to clean off allergens

clinging to your skin and hair.

Kitchen

The kitchen requires daily attention to sweeping, trash removal and

cleaning surfaces. Use the stovetop exhaust fan every time you

cook. Avoid mold by regularly checking under-sink cabinets to for

liquid and by cleaning the drip pan and rubber seals around

refrigerator doors. Wipe up extra moisture and toss out old food

items to keep everything fresh. Wash dishes daily to keep the sink

free of food debris.

Bathrooms

Prevent growth of up to 100,000 different species of mold by

scrubbing surfaces with disinfectant weekly. Use the exhaust fan

during baths and showers, and let it run afterwards so the humidity

can be drawn from the room. After each shower or tub use,

towel-dry surfaces to reduce standing water. Last, replace shower

curtains and bathmats if they have become discolored.

Reduce irritants all around your home with these final changes:

Use a low-pile vacuum with a HEPA filter weekly.

Use a damp cloth to clean door and window frames.

Reduce dust-collecting clutter like table ornaments, books and

other knickknacks.

Use aquarium gravel over the dirt in your potted plants to help

contain any mold growth in the soil and roots.

Maintain the temperature in your home between 68-72o F to

reduce heat and humidity.

Invest in a hygrometer to monitor moisture levels in your home

and keep readings under 50 percent with a dehumidifier.

Discuss changes in your home with an allergist. Not everything

needs to be updated at once. Work from room to room with these

small adjustments based on your specific sensitivity. Take small

steps to help ease the discomfort of your allergies and keep your

home environment clean and safe!

In this issue

The articles inside will help you make life in your home

happier and healthier. Find ways to go through your home,

room by room to decreasing the irritation of allergens and

pollution. Use fewer harsh chemicals and save money by

using items you may already have at home to deep clean.

Instead of taking on a huge spring cleaning project,

de-clutter by taking small steps at a time to find peace of

home, not to mention peace of mind. Read on to find our how

to create an environment that will support good health.

APRIL 2016

WHAT’S INSIDE

QUESTION & ANSWER

In-Home Air Pollution

TARGET TRAINING

V-Sit

LIFE BALANCE

Spring Cleaning

CHALLENGE OF THE MONTH

Plant Something Indoors

FOOD FOR THOUGHT/RECIPE

Keeping Your Kitchen Clean

By: Kate Bendickson

Symptoms caused by indoor air pollution may be subtle making it hard to point them to a specific

cause. Symptoms of exposure to indoor air pollutants can range from headaches, tiredness, dizziness

and nausea to more serious effects like asthma and cancer.

The majority of people spend their days indoors. To make matters worse, those who are most susceptible to

the effects of indoor air pollution like children, pregnant women and older adults spend time at home the

most. As a new season approaches, now is a good time to take action to improve your home air quality.

Consider these tips for maintaining good indoor air quality at your home.

HOW CAN I IMPROVE THE AIR QUALITY IN MY HOME?

TARGETED MUSCLES: Erector Spinae, Transverse Abdominis and

Rectus Abdominis

START

Sit tall on the floor with your feet flat on the floor and knees

slightly bent.

Reach your fingertips forward toward the outsides of your knees.

Keep your core engaged by drawing the navel in toward the

spine to maintain neutral back alignment.

MOVEMENT

Balance on your tailbone by slightly tipping your body backward

and lifting your feet off the floor. Ensure that your back does not

curve out of neutral alignment.

Hold 15 to 30 seconds.

Slowly lower and return to the starting position.

VARIATIONS

Advanced: After lifting your feet off the floor, extend your legs.

Advanced: In the start position, raise your arms overhead.

By: Kate Bendickson

Name: V-Sit

Minimize Chemical Pollutants

Make your own cleaning supplies or avoid

products with harsh ingredients.

Limit air fresheners.

Ensure Proper Ventilation

Open doors and windows when temperature

and humidity levels allow.

Make sure fuel burning furnaces, fireplaces

and heaters have a clear vent to the outside.

Control Moisture

Consider using a dehumidifier to avoid mold

and that dreaded “musty” smell.

Utilize bathroom fans while showering.

Keep it Clean

Leave outdoor shoes at the door to minimize

dirt and other particles being tracked inside.

Wash pillows and sheets weekly to reduce

your exposure to dust.

Clutter in your house can cause anxiety, stress and frustration. Not

being able to find your things can cause you to be late for work,

meetings and get-togethers. The extra clutter around the house can

also cause excess dust and allergens to accumulate. The best option

for you to keep a healthy home is to do some de-cluttering.

Start Small

De-cluttering your home is not a task that can be completed in a

week. It may take you months or years. Think “a bag a day keeps

the clutter away.” Start organizing one room at a time, or even

smaller with one drawer at a time. Put items that have gone unused

for over one year and are not precious to you in a bag to be donated

or thrown away.

Assess Your Excess

Don’t keep unnecessary items, only keep things you need. Nothing

is worth keeping if you’re keeping it “just in case” you’ll use it one

day; donate it or throw it away if you don’t currently have a plan to

use it. Objects you love and use are okay to keep; de-cluttering is

for the items you do not use or love.

Divide and Conquer

For larger projects like the garage, storage room or the attic, use

boxes or bags to divide your things you will keep, donate and throw

away. When one container is full, you can move forward with the

appropriate course of action: to keep, donate or throw away.

Make Sure to Maintain

On most days you will not have enough time to do deep

de-cluttering, but take a 10 to15 minutes to purge unnecessary

items as often as possible. The less clutter you have in your home,

the less likely clutter will continue to accumulate. As a result, it

becomes easier to keep track of the things you do use and let go of

things you don’t.

ONE DRAWER AT A TIME

By: Jennifer Drews

FITNESS BLENDER

Going to the gym is not always easy or convenient, but there are ways to work out at home without

buying a lot of expensive equipment. At home workouts are just as beneficial as a workout in the gym.

Fitnessblender.com provides free videos of strength training workouts, cardio workouts and even

specialty workouts like kickboxing and boot camp. Get your workout in when you can’t go to the gym.

It’s just a click away.

GROW A COUNTERTOP GARDEN

Gardening can be a relaxing hobby, but not everyone

has the space or time. Test out your green thumb by

starting a countertop garden!

Creating your garden won’t take long with your

chosen seeds, potting soil and a large planting

container that will drain well. Most herbs for instance

only require six hours of sunlight per day and need

minimal care once planted. Add life to your

windowsill with your new countertop garden!

By: Emily Boettcher

By: Jennifer Drews

Chose plants that are low maintenance:

Rosemary

Parsley

Basil

Bay

Sage

Oregano

Thyme

Jalapeños

Geraniums

Cactus

Bell Peppers

Aloe Vera

Chervil

Tarragon

Chives

Jade Plant

PROTEIN ICE CREAM

Cooking and preparing food in a clean and organized kitchen space

makes for an easier and more enjoyable experience. Sometimes it is

easy to let the week get the best of you, resulting in kitchen clutter

building unintentionally. Incorporate these strategies to keep an

organized fridge, pantry and counter space to reduce the clutter.

1. Get it Together

Take the time to organize your fridge, pantry and counter space so

your food items are easily accessible and not forgotten about. Move

spices, sprays, oils and foods you frequently use in the front of your

pantry or fridge. Consider investing in wire baskets to store snacks,

soups and oils in your pantry. Using baskets or translucent storage

racks will make it easier to see what you’ve got.

2. Out with The Old – In with The New

It’s easy to forget about the expired food when they get pushed to the

back of the drawer. Try to clean out anything expired before you load

in new foods from your grocery shopping trip. You can do the same

for your pantry. Clean out and donate nonperishable and canned

foods you have stored but have not found use for before they expire.

5. BYOB

Opt out of the paper and plastic and bring your own bag. Instead of

coming home to unloading groceries and leaving an excess of plastic

and paper bags, you’ll have your select reusable bags to use and then

store somewhere convenient like in the trunk of your car.

4. Clean as you Cook

Clean up the kitchen as you are preparing meals so you have less

mess to worry about after you eat. Fill your sink with warm, soapy

water to soak your dirty dishes as soon as you are done with them.

Put away any ingredients you are finished with as you go, and have a

clean wash cloth handy to wipe down countertops right away.

4 TIPS FOR A CLEANER KITCHEN

By: Sydney Burch

DIRECTIONS:

1. Place all ingredients in your blender then blend for about 45 – 60 seconds. Make

sure not to over blend at the risk of melting your ice cream.

2. Serve immediately in bowls. Add fruit for more fiber (nutrition information does

not include fruit).

Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.

INGREDIENTS:

4 cups of ice

2 scoops peanut butter chocolate

flavored protein powder

2 tablespoons natural chunky

peanut butter

1 tablespoon cacao nibs

1 cup chocolate or vanilla

unsweetened almond milk

PREP TIME: 5 MINUTES SERVES: 2

Nutritional Info

Calories 256

Fat (g) 15

Carbohydrates (g) 8

Fiber (g) 4

Protein (g) 23