Breath Easy at Home – 13 Sources of Indoor Pollution

This article was originally posted on our site at GreenSceneGal.com

Don’t panic, but there’s something lurking in the air you breathe at home.  Invisible to the naked eye it waits patiently to bring harm to you and your family as you breathe it in totally unaware.

Sound like an intro to a horror flick?

Unfortunately, this could be used to accurately describe the threat of environmental toxins present in indoor air.  These pollutants can be traced back to the pets we keep, the materials used to make our homes or even – ironically – the products we use to clean our homes.

While it’s certainly not the immediate danger as say, Jason from the movie Friday the 13th, more studies are giving us a clearer understanding of the negative long-term effects of volatile chemicals we find in the typical modern household or workplace.

Here at Green Scene Gal, we believe that the indoors should be a refuge from pollution, not the cause of it.  So today, I wanted to talk about how these indoor pollutants are effecting your health, and ways you can proactively “clear the air” in your home or workplace…

What Health Consequences?

We spend a significant amount of time indoors.  According to the U.S. Environmental Protection Agency it’s around 93% for the average American.  You would think with modern home circulating air using filtered HVAC systems we would have exceptionally clean air.

Regrettably, the reverse seems to be true.

Per a 2009 study by the EPA which measured the air quality in a typical household in the United States, researchers found the air contained over 400 chemicals other than nitrogen and oxygen (otherwise known as “air”).  Of the 150 or so chemicals they could actually identify, there were pesticides, hydrocarbons, esters, and countless volatile organic compounds (VOCs) – many of which are known cancer causing agents.

NOTE:  Many petroleum-based products like many plastics and polyurethane contain compounds called “VOCs” or Volatile Organic Compounds.   Unlike stable molecules these “volatile” (or unstable) compounds easily break apart (off-gas), often reacting adversely to other organic material it touches like your skin or lungs.

Although the direct link between indoor air and the overall public health is difficult to ascertain, we’re starting to see some disappointing trends that are connecting the dots.   In a 2001-2011 US Government study conducted by the Center for Disease Control (CDC) the population with asthma in the United States increased by 28% – this, despite the fact that indoor smoking trends continued to decline during the same period.

Additionally, a British Medical Journal report released in 2004 stated that perhaps ¾ of cancers are linked to long-term exposure to environmental toxins. They assert that each person may have over 400 toxic chemicals stored in the cells of the body.

Most concerning is the likelihood that children and toddlers may be the most susceptible to these pollutants.  Research from the Harvard School of Health has shown pollution as a risk factor in the development of the diagnosis of cognitive illnesses such as autism and Asperger’s.

Sources of Indoor Pollution

OK, so there’s a strong link between the air we breathe and our health.  So what can you do about it?  The first step is to eliminate the source, which can .  The following is a list of many of the main pollutant-causing offenders in a typical household.

Radon

Radon is a naturally occurring radioactive gas found when Uranium decomposes.  It is found in many parts of the world and is currently (c. 2016) the 2nd leading cause of cancer in the US.  It can affect human tissue through the emission of the same type of “Alpha” radiation found in Plutonium.

Radon is an “inert” gas, which means you can’t see or smell it and can only detect it using specialized equipment called Radon Detectors.  Many areas of the United States are known to have higher levels of Radon exposure than others, so if you’ve got a suspected Radon issue – take action.

There are thorough ways to mitigate through proper ventilation.  If you’re looking for a professional to do the job, go with a qualified radon remediators in your area.

Pets

OK, so you can’t get rid of Sparky, but you can keep down the dander he produces.  In addition to shedding skin and fur, you pet may be “off-gassing” fertilizer, pesticides, fecal matter and lord knows what else – especially if they spend time outdoors.

Here’s some common-sense tip on keeping your pet from polluting the air you breathe indoors:

• Vacuum your carpets, rugs and furniture regularly, preferably one with a fine mesh HEPA filter
• Wash your pet’s bedding often
• Wash your pet often
• Brush / groom your pet regularly outdoors, even in the winter months when they have a thicker coat
• Use a mask and gloves during grooming
• Change your house air filter often and use higher micron filter specifically made for pets
• Own a cats?  Keep the litter box outside and away from vents

Cookware

Up until just recently most non-stick pots and pan contained chemical agents called PFCs (perfluorinated chemicals).  When heated these PFC’s convert to a noxious gas called perfluorooctanoic acid (PFOA) which has been linked to several chronic ailments including cancer.

Today there’s no need to use old-school non-stick pans when there’s plenty of alternatives out there including Ceramic, Stainless Steel and Cast Iron.

Home Heating

Your house heater and fireplace exhausts colorless, odorless, and potentially deadly Carbon Monoxide (CO) into the air.  While Carbon Monoxide deaths are thankfully a rare occurrence, even small amounts can cause long last effects on the brain, often mimicking flu-like or exhaustion symptoms.

Be sure that you have your home checked for levels of carbon monoxide regularly, and always ensure that you have a Carbon Monoxide detectors in place throughout your house and in areas where they are accessible and receive air flow.

Dry Cleaning

While wearing a freshly pressed shirt from the dry cleaner may feel great, many cleaners use a carcinogenic solvent called PERC (Percholorethylene) in the finishing and spot-treatment process.  Once your clothes are unwrapped, PERC will quickly vaporize or off-gas in your home.  This proven carcinogen can also damage central nervous system if exposure is consistent.

Unfortunately PERC has proven difficult to eliminate in the dry-cleaning process due to conversion costs to alternatives, so you’ll have to be diligent in finding a Dry Cleaner that uses alternatives like CO2, Wet or Eco Cleaning.

In addition to the acronym PERC or Percholorethylene, it is also referred to as:

• Tetrachloroethylene
• Tetrachloroethene
• PCE

Check out this video on the Green Cleaning Process…

New Clothes

Do you love that “New Clothes” smell?  How about the new “wrinkle-free” fabrics?  Me too.  That’s why I was bummed to hear that many clothing companies stiffen or finish their clothes using formaldehyde – yep, the same stuff an embalmer uses to preserve the dead.  Listed as a known cancer causing agent (among a long list of other chronic illnesses) from the National Cancer Institute, formaldehyde, like PERC, slowly releases vaporized formaldehyde in your home and “Wrinkle-Free” fabrics seem to be the worst offenders.

It may cost a bit more, but I look foreco-friends brands that carry the stringent GOTS certification (Global Organic Textile Standard)

Mattresses , Pillows and Covers

We spend a lot of time in bed, nearly 1/3 of our lives on average!  We like to believe that our beds and pillows are safe to use, especially since our faces lie in such proximity to them when we sleep.  That’s why there’s been growing concern of the common VOC emitting fillers and fire retardants used in the production process of most mattresses, pillows and bedding covers.

To respond to demand, you may see manufacturers using marketing terms such as “all-natural”, “eco-friendly” and “Soy-Foam”.  These vague terms are dubious at best since they do not adhere to any standard.  Even a mattress labeled as “organic” can be misleading since there’s no assurance of just how much of the material is certified organic.

If you’re wondering where to start looking for acceptable brands I strongly advise you to do your research online before heading out to a bedding store.  In particular, look for products and providers that adhere to one of two industry standards for certifying organic material: namely GOLS or GOTS.

• GOLS stands for Global Organic Latex Standard and certifies that latex filled mattresses, pillows and covers are filled with certified organic Natural Latex
• GOTS is the Global Organic Textile Standard and ensures that the glues, framing and fabric are certified organic in addition to padding material that uses wool, cotton or natural fibers (for customers with latex sensitivity)

Household Cleaners

I suppose I could list all the many dangerous chemicals used in today’s popular household cleaners, but that’s for another LONG article.  Bottom line:  dump the scrubs, the window cleaners, the toilet bowl gels, the disinfectants and go all natural.

Many of these nasty chemical sprays evaporate or easily atomize into the air after being used.

Keep it simple!

You can use a combination of these natural ingredients to clean just about anything in your home:

• Lemon Essential Oil
• White Distilled Vinegar
• Rubbing Alcohol
• Hydrogen Peroxide

Most of the time however, I simply use wet and dry micro cloths made by Norwex to clean my counter-tops, floors and windows.   Norwex micro-clothes in particular have patented non-toxic micro-filament strands of silver embedded in the cloth which act to naturally kill fungus, bacteria and mold – and they work great for cleaning windows!

Upholstered Furniture

Similar to mattresses, many upholstered furniture companies use petroleum-derived foam, toxic flame retardants and stain guards in the manufacturing process.  They also like to use misleading terms as “Organic” or “Soy Foam” or “Eco-Friendly” in the sales copy to confuse customers and, sorta / kinda meet their concerns.

Again, insist on furniture that carries both the GOLS and GOTS certification, and – since you want to be a good steward of our planet – look for furniture that a uses reclaimed material or carries the FSC Certification which ensure that every link in the supply chain for any wood used meets certain sustainability standards.

One other thing you may want to consider:  Buying used.

By purchasing used furniture you’re doing two environmentally beneficial things:

• You’re recycling!  (Never mind it’s so much fun to go antique shopping!)
• Depending on the age, used furniture has likely already off-gassed any harmful chemicals (this also holds true for another enclosed space – the interior of cars)

Carpeting and Rugs

Chances are your rugs and carpet are full of dust mites and toxic chemicals that are being off-gassed into the air in your home.

Replace your traditional carpeting with eco-friendly carpeting or natural flooring. Cotton rugs and natural fiber wools are excellent choices. There are green manufacturing processes that now decrease the amount of the toxin 4-phenylcyclohexene (4-PCH) over 80 percent.[2] You may also consider going with hardwood floors or eco-friendly ceramic or linoleum. If possible, steer clear of the toxic glues and stains.

Interior Paint

Looking to painting indoors?   Many of the paints today still emit VOCs, dangerous solvents, and adhesive agents as they dry.  Protect yourself and your family by choosing a zero or low VOC paint.

How do you find these paints?  Go online and search for products that carry one or more of the following VOC certifications:

• GreenSeal GS-11:  GreenSeal is a non-profit company that focuses on certifying products that adhere to environmentally sustainable standards.  The GS-11 seal indicates that the paints and tints were made and emit low VOCs.  Since companies pay for this certification, it’s not as strong as the next certification…
• MPI X-Green:  Unlike the GreenSeal certification, MPI X-Green certification requires 3rd party testing in its validation, as well as paint performance – a key difference – as multiple applications naturally generate more emissions.

Although products may be listed as low-VOC, take extra precaution and ventilate properly by opening as many windows as you can while painting indoors.

Air Fresheners

Air fresheners are like so 20 years ago.  Sure, they can your house smell like a pine tree or Mom’s apple pie, but does your Mom make her apple pie with dangerous VOCs like phalates, benzene, formaldehyde and terpenes?

Why not diffuse all-natural Essential Oils instead?  Made simply from the distilled essence of a plant, all you need are a few drops of your favorite scented oils, fresh water and a diffuser, and you’ve got yourself a cheap and safe alternative to freshen up your home.

Many petroleum-based products like many plastics and polyurethane contain compounds called “VOCs” or Volatile Organic Compounds.   Unlike stable molecules these “volatile” (or unstable) compounds easily break apart (off-gas), often reacting adversely to other organic material it touches like your skin or lungs.

To get a more natural “Mom’s Apple Pie” aroma, try combining the following in a diffuser:

• 2 drops of Lemon Essential Oil

• 3 drops Cinnamon or Cassia Essential Oil

• 3 Drops White Fir Essential Oil

×

Dryer sheets and Detergents

The combination of dyer sheets and detergents may reduce static and add a nice smell to your clothes, but were you aware that many of these products off-gas a multitude of nasty chemicals into the air?  What makes it particularly disturbing is the fact that few companies disclose the chemicals used on their label.

According to a University of Washington study, a sample set of products from this industry emitted an average of 17 chemicals, many of them classified as unsafe according to Federal standards.

Looking for a clean alternative?  Check out this article from our Canadian friends at the Organic Prepper for a wonderful article on safe laundry alternatives .

Now What?

So you’re well on your way to ridding yourself of some of the main sources of indoor pollution.  Stay on it with some good habits and products we recommend you use on an ongoing basis in order to keep the air in your home the cleanest it can be.

Watch for excess moisture

Mold and mildew produce spores that can damage the lining of your lungs.  They grow in areas of prolonged moisture and can quickly spread if left untreated.  Make sure you clean the areas in the home most prone to excess moisture (bathroom and kitchen) with these safe, effective and natural cleaning alternatives like:

• Vinegar
• Hydrogen Peroxide
• Baking Soda
• Anti-Fungal Essential Oils like Cinnamon, Tea Tree or Clove

Keep the dust down

You want to keep your dust at a low level in your home, so be sure to mop your floors regularly and use a vacuum that has a HEPA filter.   This type of vacuum will gather more toxic allergens than a regular vacuum.  As mentioned previously:  If you own a pet: this is a must!

Houseplants

According to a clean air study by NASA along with several related studies from US universities like Pennsylvania State University, a single indoor plant is wonderfully efficient at filtering the air of dangerous VOCs by absorbing these pollutants into their leaves and roots while expelling fresh oxygen.

Open Up Your Windows

Look outside, is it nice out?  If the answer is YES.  Then open those windows up wide and let in some fresh air.

“Make Up” Air Ventilation

Today’s homes are built more air-tight than ever – which is great for home energy efficiency.   Not so much for clean air.

The problem is: the inside of your home isn’t properly pressurized, than exhaust air can have difficulty leaving your home or – worse yet – can be pulled back into your home.

Modern tight homes and offices benefit a reliable, controlled supply of fresh air.

Enter “Make Up” Air Ventilation systems.

Also known as Positive Pressure Ventilation Systems, these are sensor-based or time-based dampers (ie: air flow regulators) that ensure that the pressure inside your home is always forcing air from your home, not sucking it back in.

While many modern kitchen range-hoods and HVAC units are standard equipped with positive pressure functionality, older homes may need to be retro-fitted.

Air Purifiers

While not the magic cure-all for perfectly clean indoor air, Air Purifiers certainly help to reduce air particulate in your indoor air.  Air Purifiers that use both a HEPA Filter in combination with a carbon / charcoal have the best chance of eliminating the most dust, mold and VOCs from the air.  To get the most out of your Air Purifier, make sure you are sizing your unit appropriately to the indoor space and change or clean the HEPA filter regularly.

NOTE:  Stay away from purifiers that use Ozone to clean the air.  While ozone has the ability to chemically remove VOCs from the air, it’s actually a toxic gas unto itself.
As stated by the EPA, exposure to ozone can cause the muscle cells in the lungs to constrict making breathing difficult especially for asthma sufferers.   Prolonged exposure to ozone can cause permanent damage to the lung tissue.

Well there you have it.  If you’re feeling a bit overwhelmed with all the article and the number of contributing factors to poor indoor air quality, take a deep breath and relax.  The good news is: your body has wonderful built-in filtration systems to process toxins, but over time these toxins can affect your health.

We recommend starting small.  Begin the process by making a list of concerns you have and, little by little begin make the changes.

8 Amazing Benefits of Chili Peppers

Red and Very Very Hot Chili Peppers

This article was originally posted at the GreenSceneGal blog here

I love spicy food.  In fact, into my teenage years, I consumed mainly bland food and could hardly stomach the heat from black pepper out of a shaker.  Well consider me a convert!  From Indian food to zesty Mexican to fiery BBQ, I now enjoy the spicy heat!

During the summer months, we grow a variety of chili peppers and put them on everything from eggs to my famous quesadillas!  In fact, I’m still getting a few red cayennes off the vine late into November (we do live in the South after all)…

In addition to adding some excitement to my dishes, chili powder and hot peppers also act also a wonderful flavor enhancer.   And what’s more:  they are really good for you!

Turns out, the actual chemical that gives a hot chili pepper it’s heat is called Capsaicin (8-mеthуl-N-vаnillуl-6-nоnеnаmidе), which соmеѕ exclusively frоm сhili рерреrѕ.

So today with my bowl of cayenne peppers as my inspiration, I want to chat about the the many amazing health benefits of chili peppers and capsaicin.

Hiѕtоrу оf Capsaicin

First, let’s start with a little history.  After years of attempting to isolate the chili pepper “heat” in it’s purest form, cарѕаiсin wаѕ finally distilled to it’s essence by German scientist Karl Micko in 1898.  A few years later, the еxасt chemical ѕtruсturе оf сарѕаiсin wаѕ dеtеrminеd bу E. K. Nеlѕоn in 1919 and ѕуnthеѕizеd bу Ernѕt Sраth аnd Stерhеn F. Dаrling in 1930.  If you can get your hands on some, this synthesized capsaicin recipe is still being used as an additive to increase the Scoville ranking – or heat index – of many of today’s hot sauces.

Althоugh thоѕе tесhniсаl аdvаnсеѕ are rесеnt, сhili рерреrѕ hаvе bееn used in оnе way оr another fоr оvеr 6,000 years. The analgesic (ie: pain reducing) properties оf сhili peppers have bееn appreciated bу сulturеѕ аrоund thе wоrld. Native Amеriсаnѕ, in particular, wеrе knоwn to rub their gumѕ with сhili рерреr pods to relieve tооth pain.

Unfortunately, Chili рерреrѕ haven’t always been used for benevolent purposes .  A chili pepper’s essence was used аѕ a wеароn bу thе Inсаѕ аgаinѕt thе Sраniаrdѕ, and in rесеnt years, law enforcement hаѕ tаkеn tо uѕing сарѕаiсin-bаѕеd pepper spray.

Cарsaicin for Nеrvе Pain

The nаturаl mеdiсаl world uѕеѕ сарѕаiсin fоr a variety of аilmеntѕ, аnd one оf thеm iѕ nerve pain, оtherwise known as nеurораthу.  Capsaicin helps rеliеvе pain bу рrеvеnting the ассumulаtiоn of ѕubѕtаnсе P in реriрhеrаl sensory nеurоnѕ. Whеn thеrе iѕ lеѕѕ ѕubѕtаnсе P in thе nеrvе endings, раin imрulѕеѕ аrе nоt trаnѕmittеd tо thе brain. Essentially, сарѕаiсin рrеvеntѕ your brain frоm rесеiving thе imрulѕеѕ thаt wоuld otherwise make уоu feel pain.

Victims of a trаumаtiс injurу also report bеnеfitѕ frоm uѕing сарѕаiсin at thе injury ѕitе. Minor traumatic injuriеѕ, ѕuсh аѕ ѕрrаinѕ or muѕсlе tеаrѕ, are rеndеrеd lеѕѕ раinful bу thе аррliсаtiоn of a сарѕаiсin-соntаining сrеаm.

Capsaicin fоr Arthritis Pain

Capsaicin iѕ uѕеd аѕ a topical trеаtmеnt fоr аrthritiѕ, with it’s bеnеfitѕ, again dеrivеd frоm the tеmроrаrу intеrruрtiоn оf раin rесерtоrѕ. Uѕеrѕ with аrthritiѕ rероrt inсrеаѕеd range of motion and a dесrеаѕе in раin in areas trеаtеd with сарѕаiсin.

Cарѕаiсin for Nаѕаl Cоngеѕtiоn

If you’ve got a cold that just won’t quit or a sinus issue, try eating a chili pepper.  Cарѕаiсin is known to thin the muсоuѕ оf the lungѕ аnd it’s рерреrу hеаt аlѕо ѕtimulаtеѕ ѕесrеtiоnѕ. Cарѕаiсin furthermore rеmоvеѕ еxсеѕѕ muсоuѕ frоm a stuffed up nоѕе.

If you have asthma оr bronchitis, uѕе hot peppers to kеер thе rеѕрirаtоrу раѕѕаgеѕ ореn. Capsaicin also relieves sinusitis. A juicing recipe made with hot сауеnnе рерреr very quickly ѕtimulаtеѕ thе mucus mеmbrаnеѕ lining the nasal раѕѕаgеѕ.

NOTE:  Rеmеmbеr that mоѕt of thе сарѕаiсin in a cayenne аnd сhili рерреr iѕ fоund in it’s ribѕ and ѕееdѕ. Thiѕ explains whу much of thе hеаt iѕ rеmоvеd when thеѕе itеmѕ аrе rеmоvеd.

Chili Pерреrs Can Bооѕt Immunity

Vitаmin A рlауѕ a kеу rоlе in thе immune ѕуѕtеm bу helping to build our rеѕiliеnсе аgаinѕt infесtiоuѕ diseases аnd infесtiоn. It dоеѕ thiѕ bу еnhаnсing whitе blооd сеll funсtiоnѕ that destroy hаrmful bасtеriа аnd viruѕеѕ. Another health bеnеfit оf cayenne peppers is thаt it induсеѕ реrѕрirаtiоn, whiсh hеlрѕ еxсrеtе waste mаttеr frоm the ѕkin, lуmрh nodes, аnd blood.

Much of thе immunity-boosting power of chili рерреrѕ iѕ rеflесtеd in its bright colors, a sign of it’s high соntеnt оf bеtа-саrоtеnе.  Beta-carotene is a саrоtеnоid frоm the рhуtоnutriеntѕ family knоwn as a рrо vitаmin A соmроund. Thiѕ means it саn be соnvеrtеd intо retinol, whiсh is аn асtivе form of vitаmin A.

If you enjoy drinking your meals like I do, a juiсing diеt thаt соntаins bеtа-саrоtеnе саn help рrеvеnt a vitаmin A dеfiсiеnсу.  In a testament to a chili pepper’s potency:  juѕt twо teaspoons оf сауеnnе рерреr will provide 30% оf уоur daily requirement fоr vitаmin A.

Cауеnnеs Cаn Prеvеnt Stоmасh Ulсеrѕ

For obvious reasons, chili рерреrѕ have a pretty strong reputation fоr соntributing to stomach ulсеrѕ. However – believe it or not – hot рерреrѕ may in fасt hеlр рrеvеnt gаѕtriс ѕtоmасh ulcers bу killing hаrmful bacteria уоu mау have ingеѕtеd. In addition, studies hаvе ѕhоwn that сарѕаiсin protects thе ѕtоmасh mеmbrаnе bу inсrеаѕing thе blооd flоw and stimulating the сеllѕ lining thе ѕtоmасh tо ѕесrеtе рrоtесtivе buffеring juiсеѕ that рrеvеnt ulсеr fоrmаtiоn.

So despite its spicy tаѕtе, hot peppers are actually ѕuреrb fоr rеbuilding thе tiѕѕuе in the stomach. The health bеnеfitѕ оf hot peppers for our stomach is so great that everyone should be putting them in their smoothies!

Chili Pерреrs аnd Nutriеnt Density

Whеn assessing thе hеаlth bеnеfitѕ of сауеnnе рерреr in terms of a nutriеnt density indеx, it саn firstly bе rаtеd as аn excellent ѕоurсе of vitamin A.

Nutriеnt density аnаlуѕiѕ аlѕо shows that сауеnnе рерреr is a good source оf

• Diеtаrу Fibеr
• Vitаmin B6,
• Mаngаnеѕе,
• Vitаmin K
• Vitаmin C

Better yet, when сарѕаiсin iѕ соnѕumеd in delicious juiсing rесiреѕ, it combines with the mуriаd of оthеr health bеnеfitѕ оf juicing.

Hot рерреrs and weight loss

Looking to shed a few pounds?  Why not pop a chili pepper or two every day.

Recent studies have shown that сарѕаiсin iѕ a thеrmоgеniс аgеnt, which jump starts your body’s mеtаbоliс activity. This, in turn, hеlрѕ tо burn саlоriеѕ аnd fаt. Even thе mildеr ѕwееt red рерреrѕ hаvе been fоund to ѕignifiсаntlу inсrеаѕе heat рrоduсtiоn and оxуgеn соnѕumрtiоn for mоrе thаn 20 minutеѕ after thеу аrе еаtеn.

How to consume Capsaicin

Tорiсаl Aррliсаtiоnѕ

Tорiсаl сарѕаiсin products аrе соmmоn and uѕеd tо аllеviаtе ѕоrе muѕсlеѕ аnd jоintѕ and саn be fоund in сrеаmѕ, lotions, gеlѕ, nаѕаl ѕрrауѕ, and patches. When uѕing a сарѕаiсin оintmеnt, a slight burning оr itсhing ѕеnѕаtiоn iѕ common but temporary.

Make sure to wash your hаndѕ thоrоughlу аftеr аррliсаtiоn tо avoid ѕрrеаding thе оintmеnt tо ѕеnѕitivе areas, such аѕ the еуеѕ.

Capsaicin Pills

Cарѕаiсin iѕ аlѕо аvаilаblе in рill fоrm fоr thоѕе who саn’t tаkе the hеаt оf the spice in fооd. Orаl сарѕаiсin aids in digеѕtiоn juѕt likе the fооdѕ containing сhili рерреrѕ do; it inсrеаѕеѕ gаѕtriс асid production аnd ѕtimulаtеѕ реriѕtаltiс асtivitу. This rеѕultѕ in mоrе еffiсiеnt digеѕtiоn, mоrе еvеn blооd ѕugаr levels, аnd a highеr metabolic rаtе.

Eat a Chili Pepper

Finally, if you can take the heat, try eating a chili pepper.  In addition to the wonderful properties of Capsaicin, you’re also getting the benefits of the actual pepper fruit (yes, peppers are technically fruits).  With so many varieties available today, each with their own wonderful tastes, unique characteristics and heat levels, you really can’t go wrong.  Check out a fairly extensive list of chili peppers here.

Thanks again for stopping by. Hopefully you have enjoyed reading it as much as I enjoyed writing about one of my favorite foods…

8 Healthy Benefits of Sprouts

Chickpea Sprouts

Via our blog at www.GreenSceneGal.com

Chances are you’ve been in the supermarket produce aisle and noticed a little box of green or white vegetation that looked a bit like a tall grass. If you’re like most people, you bypass the sprouts and move onto the better known vegetables like broccoli or cucumbers. What you may not know is that sprouts are praised as one of the healthiest foods on the planet due to significant health benefits.

Interested in learning more? Let’s discuss the many benefits of sprouts.

What are sprouts?

All plant-based organisms start out as something called a “sprout”.  These are the shoots that extend from a plant’s seed as it’s germinating, the most well-known being bean, alfalfa, sunflower, and rye sprouts.   Now because every plant “sprouts”, there are so many MORE options of seeds, legumes, barley, grains to be discovered, many you many never have heard-of or thought-of as a sprout like chickpea, bengal gram, or radish.  Lately I’ve been excited to see many of the forward thinking grocery chains and farmer’s markets offering a wider selection of sprouts.

And since these little plants come re-equipped with all the nutrients any growing plant would need, these super-foods pack quite a nutritious punch…

Benefits of sprouts

Aids in digestion

Nutrition experts assert that sprouts are excellent for aiding digestion because they boost a certain type of enzyme called proteolytic enzymes. These enzymes help the carbohydrates and proteins that you eat become more digestible. You may have heard of people taking additional enzymes with their meals in order to help with digestion and nutrition, but by eating sprouts consistently, you may be able to limit or eliminate these additional (and costly) enzyme supplements.

Additionally, whenever you eat sprouts, your body gains the ability to process other food more effectively too, extracting useful nutrients to feed your cells.

Protects against cancer-causing agents

Sunflower Sprouts on a Crunchy Salad

Sprouts are among the various vegetables that help protect you against cancer-causing agents, which is good news for all. Yes, sprouts have up to 100 times more potency when it comes to glucoraphanin, which is a powerful enzyme that wards off agents that could play a part in cancer. What this means is that sprouts are power-packed with super-hero enzymes in comparison to fruits and vegetables that you eat uncooked.

This isn’t to say you shouldn’t eat those fruits and vegetables. In fact, it’s a good idea to eat it all so that your body receives mega nutritional building blocks so that you can have optimal health!

Plenty of vitamins

As mentioned earlier, since sprouts are the hatching “egg” of the plant world, they contain all the basic nutrition to support a developing plant.  As a result, sprouts are also loaded with vitamins, such as vitamin E, K, C, B6, magnesium, folate, manganese, riboflavin, copper, potassium, iron, and pantothenic acid.

Helps those seeking to lose weight

If you’re looking to slim down, know that sprouts can help boost your metabolism and give you a good dose of fiber, which helps your belly feel full much longer than if you ate say…a candy bar. Fiber also connects to harmful fats and toxins in your body and helps purge them out.

Helps reduce breast cancer stem cells

Studies have been done regarding breast cancer and spouts wondering if the key ingredient, sulforapane, which is found in broccoli sprouts, could help reduce breast cancer stem cells. Good news is that sulforapane in sprouts helped decrease breast cell population and cancer cell clusters. This is a significant finding!

Proteins get a boost

In terms of beans, seeds, grains, and nuts, the protein in such gets a boost in quality during the soaking and sprouting stages. Throw your beans in a pot of water at night and begin the sprouting process in the morning. Then, smile knowing that the soaking and sprouting process increases its nutritional value, which benefits your body.

Fatty acid boost

We all could use more fat-burning fats, as we just don’t get much of them in our typical diets. Goodness is that by eating sprouts, you can get an essential fatty acid boost!

Super Easy to Grow

Locally grown sprouts are the best and they are easy to grow. Go ahead and try it and know that you are helping the environment out at the same time- assuming you grow them naturally (which we just know you will).

The secret is out. Sprouts are a mega-healthy food. They are easy to grow and are a rich source of fiber, vitamins, enzymes, and other healthy compounds. Their crunchy, earthy taste is an inspiration for many recipes, and an increasing number of people are now growing them on their own. They are best when eaten fresh, so once you purchase them or snip them off, eat within a couple of days for the best taste and nutritional value.

8 Fermented Drinks Packed With Goodness

Fermenting Kombucha Bottles in the Sun

This article was originally posted on my blog at www.GreenSceneGal.com

If you run in natural health nut like me, you’ve probably noticed more and more people talking about fermented drinks, not wines and beers necessarily – but healthy alternatives -including the increasingly popular Kombucha and Kefir drinks.  I do admit:  I am a regular consumer of these products (even as I write this there’s a half-full bottle of Kombucha fizzing-away next to me by the keyboard J)

While the recent enthusiasm may be new, the concept of fermentation is as old as human civilization.  In fact – nearly every culture around the world is credited with developing some form of fermented drink.  And since they typically use organic products and bacterias unique to where they live,  these concoctions are as distinctive as the people whom have crafted them.

In addition to tasting great, they contain helpful compounds and nutrients that we all could benefit from.  So today I wanted to discuss a bit of the science behind the fermentation process, the benefits, the importance of supporting and encouraging the further development of fermented drinks and finally 8 delicious drinks we recommend you try.

Fermentation Basics

The process of fermenting a liquid solution is relatively simple:

You’ll need a “vessel” (a mason jar for example) to add…

• Organic material (Plants, meats)
• Water
• Bacteria culture to the solution
• Wait and let the bacteria consume the organic material…

End Result?  The bacteria has transformed the contents of the vessel into something new!

While that “something new” could turn out to be a tremendously flavorful and healthy drink, it could be complete garbage if you don’t know what you’re doing.  While I did say it was an simple process, making something consumable it is the hard part.

I’ve tried my hand at making sauerkraut and let’s just say the first few attempts resulted in some of the foulest smelling compounds, maybe ever produced. (yes, I know it’s not a drink, but the idea’s the same).

This is where it’s helpful to know the science behind the process and save yourself time, money and a smelly household…

Types of Fermentation

Fermentation can be classified in three categories based on the by product of the microorganisms.

Lacto Fermentation occurs when the bacteria’s chemical reaction produces Lactic Acid, a necessary chemical in cellular development. It has been associated with improved blood circulation, a healthy digestive tract and increased energy among other benefits.

NOTE:  If you’re a runner, you may be tempted to think that Lactic Acid is a BAD thing – since a build-up of lactic acid has been associated with muscle cramps.  The truth is:  Lactic Acid is the fuel that the our muscle cell’s mitochondria (a cell’s “energy factory”) need to function.  And while a build-up of lactic acid will cause cramps, it indicates that our muscles cells are not able to process the fuel quickly enough.

Ethyl Alcohol Fermentation: Also known simply as alcoholic fermentation, this process includes any reaction where a microorganism converts sugars to alcohol.  As a rule of thumb:  the more sugar,  the more alcohol.  Beer and Wine fall squarely in this category.

Acetic Fermentation: as a sort-of secondary process to Alcoholic Fermentation, the ethyl alcohol is further oxidized to produce Acetic Acid – the base component to vinegar!    If you’ve ever left a bottle of wine uncorked for too long, live bacteria in the air will enter the vessel to breakdown (oxidize) the alcohol to eventually produce a wine-based vinegar.

NOTE:  If you know what you’re doing you can actually convert wine to a tasty Balsamic Vinegar.  Check out the process here.

Healthy Benefits

Fermented food and drinks iѕ it supplies an abundance of necessary еѕѕеntiаl аminо acids, vitamins, minеrаl аnd biоасtivе соmроundѕ for a healthy diet. Fоr еxаmрlе, Pulԛuе — an anciet Aztec beverage рrераrеd from thе juiсеѕ оf сасtuѕ рlаntѕ in Mеxiсо — is rich in vitаminѕ ѕuсh as thiаminе (Vitamin B1), ribоflаvin, niасin аnd biоtin.  All of which are required ingredients to cellular development and maintenance.

Similаrlу, thiаminе аnd ribоflаvin – two compound critical for cellular development – inсrеаѕеs during fеrmеntаtiоn оf idli, a fеrmеntеd riсе аnd blасk-grаm (а tуре оf bean) рrоduсt of Indiа and Sri Lanka.

These mircorganisms also produce enzymes thаt breakdown compounds that would otherwise make the food or drink inedible.  For example, mаnу people ѕuffеr frоm lасtоѕе intоlеrаnсе оr lасtоѕе malabsorption, a condition thаt causes lасtоѕе – thе рrinсiраl саrbоhуdrаtе of milk – tо nоt bе соmрlеtеlу digеѕtеd.  The сulturеѕ uѕеd in mаking уоgurt and сurdѕ, contain ѕubѕtаntiаl ԛuаntitiеѕ оf ß-D-galactosidase, ѕоmеthing thаt iѕ thоught to help аllеviаtе thеse symptoms.

Good for the Gut

These drink also replenish our “Gut Flora”, the estimated 100 Trillion bacteria that line the insides of your stomach and intestines.  This complex community of microorganisms helps to further breakdown (ferment) complex carbohydrates and fibers into compounds our body can process.

It’s a bit strange to think of our bodies having this many bacteria, but as a mutually beneficial relationship, it makes sense for us to maintain the health of our “little helpers”.  Fermented drink and food supply the necessary nutrients and more “good bacteria” that our intestines need to maintain healthy function.

A Dying Art

Although fermented foods and drinks are starting to become more and more popular in developed countries, less developed countries are actually seeing a decline as traditional foods give way tо thе influx оf wеѕtеrn diet and fаѕt fооdѕ.

Evеn whеn fеrmеntеd fооdѕ are bеing consumed, they аrе inсrеаѕinglу likely tо be mass produced and available only in supermarkets…
Evеn whеn fеrmеntеd fооdѕ are bеing consumed, they аrе inсrеаѕinglу likely tо be mass produced and available only in supermarkets, rаthеr thаn dirесtlу frоm hоuѕеhоldѕ or a lосаl fаmilу run buѕinеѕѕ. Thiѕ is leading to fеwеr аnd fеwеr people роѕѕеѕѕing trаditiоnаl knowledge оf fermented foods. Rеliаnсе on fewer рrоvidеrѕ оf fеrmеntеd fооdѕ is аlѕо lеаding tо a dесlinе in thе biоdivеrѕitу of these beneficial miсrо-оrgаniѕmѕ.

Cоmmоn Fermented Drinks

As I touched upon earlier; fermented drinks can be found in every culture and in every part of the world.  Since I run a natural health blog, I’ve included a small sub-list of some of the healthier (lower to no alcohol) fermented drinks available today.  I’ve tried to list some of the common drinks with more traditional ones you may never have heard of:

Kefir

Strawberry Kefir Concoction

This viscous, асidiс, mildlу аlсоhоliс milk beverage рrоduсеd bу fеrmеntаtiоn оf milk with a раrtiсulаr grаin in Eаѕtеrn Eurореаn and Middle Eаѕtеrn countries.   Kefir is еаѕilу digеѕtеd аnd рrоvidеѕ thе humаn bоdу with beneficial miсrо-оrgаniѕmѕ thаt соntributе to a healthy immunе ѕуѕtеm — a bооn tо patients ѕuffеring from AIDS, сhrоniс fatigue syndrome, hеrреѕ and саnсеr.

Water Kefir

Similar to the milk-based Kefir (above), Water Kefir is fermented in water base using additional kefir grains and sugars to feed the enzyme-producing yeasts and bacteria, while milk-based grains utilize the natural sugars found in milk.

Kumis

Kumis is similar to Keifir in the sense that it is made from milk, however unlike kefir, it is made from Mare’s mile (female horse) and from a defined bacteria culture rather than the solid kefir grains.  And since Mare’s milk is higher in sugar, this Ethyl Alcohol fermentation process produces more alchohol compared to kefir – expect between 1 to 2% depending on the fermentation time.

Kombucha

Slightly effervescent, a bit sweet and with just a little bit of alchohol (typically 1-2%),  Kombucha is a popular drink traditionally served in Asia and Eastern Europe.   Made from fermenting tea, sugar and Kombucha culture – a white pancake-like live culture of bacteria – Kombucha’s history goes back well over two thousand years with it’s first mention in writing during the Tsin Dynasty in China (c. 200 B.C)

Viili

Originating from old Nordic traditions, Viili (Vee-lee) is a thicker milk-based fermented drink or yogurt which is known for a thin coat of yeast that grows on the surface.

It has a pleasant, sweet and sour taste thanks in part to the lactic acid that’s produced from the Lactobacillales bacteria culture used in producing Viili.  Like sour cream, Viili can be further processed for even thicker consistency for a topping or in cooking.

Jaanr

In оrdеr tо gain strength, аiling реrѕоnѕ аnd роѕt-nаtаl wоmеn in the Himalayas соnѕumе bhааti jaanr еxtrасt (a fеrmеntеd riсе fооd-bеvеrаgе) аnd kоdо kо jaanr (а fermented finger millеt рrоduсt) due tо thеir high саlоriе соntеnt.  This fiber-rich drink is normally mildly alcoholic, but can vary wildly in alcohol content depending on the region producing it.

Pulԛuе

Referred as the “Drink of the Gods” by the Aztec and produced then only for royalty, Pulque is one оf the oldest аlсоhоliс beverages derived from thе juiсеѕ оf the Mаguеу рlаnt in Mеxiсо.   Also known as “аguа dе mіеl” or “honey water” it is rich in vitаminѕ ѕuсh as thiаminе (Vitamin B1), ribоflаvin, niасin аnd biоtin, all of which are necessary ingredients in a healthy diet.

Kallu

Referred to as Kallu, Toddy or Palm Wine, this fermented drink is derived from the sap of the palm native to Southeast Asia, India and North Africa.  It is common throughout India, South East Asia and Africa.   Since Kallu has a short shelf-life, it’s traditionally served within 24 hours of it being made, giving it refreshingly sweet and strongly fermented flavor. Beware: it does have some kick to it with an alcohol content between 3-6% and is known for having a strong smell.

I hope you’ve enjoyed reading about Fermented drinks as much as I’ve enjoyed writing it.  As you can see there is so much variety out there, each with their own unique qualities and taste.  And I’ve hardly scratched the surface of the variety with the drinks listed above.  You just need to get out there and look for them..  Happy hunting!

References:

http://www.epicurious.com/expert-advice/how-to-turn-wine-into-vinegar-article
http://articles.mercola.com/sites/articles/archive/2003/10/18/bacteria-gut.aspx
https://en.wikipedia.org/wiki/Gut_flora
http://www.npr.org/sections/thesalt/2013/11/08/243929866/can-we-eat-our-way-to-a-healthier-microbiome-its-complicated

8 Ways to Improve Concentration and Focus Naturally

Originally posted on our site @ Green Scene Gal

All industry leaders and excellent performers have one thing in common, they managed to concentrate and stay focused just a bit longer than everyone else. It is no secret, staying focused and concentrating on thing has become almost impossible today. What with a cellphone and Facebook notifications popping up at every turn, new YouTube sensation videos needing to be watched, emails, texts, GIFs – not to mention real-life distractions and responsibilities (namely kids) …all of these things are competing for our concentration and focus.

As much as all these opportunities present the perfect outlet for those who need a break from hard work, they also present the perfect distraction.  So what can we do to improve concentration despite all these distractions?

Eat Healthy Foods

Your brain is a highly functioning computer. It is like an extremely fast and powerful sports car that is always running. Just as you would never dream of putting cheap gasoline in that expensive sports car of yours, you shouldn’t feed your brain substandard foods and expect it to perform at the same high-intensity level. Artificial foods and generally poor diet habits are the equivalent of low-quality gasoline being used in a Formula 1 car; it just doesn’t work.

Your brain needs healthy foods to keep up the good work. The problem is that most people hear about eating foods that improve their brain’s health and they immediately start thinking about all those complicated diets that pro-athletes and body builders have to adhere to and they get discouraged. Unfortunately, due to all the new lifestyle conditions we have developed, dietary advice has gotten a little bit more complicated than it should be.

To simplify matters, this is what you need to do: eat mostly plant based, natural foods. Stay away from refined sugar that only boosts your brain temporarily just to send it crashing down a few minutes later.

Eat more berries, nuts, green leafy vegetables, coconut oil, rosemary, cold-water fatty fish, dark chocolate and turmeric. All these contain essential fats, minerals, antioxidants, vitamins and phytonutrients that your brain needs to function optimally.

Get more, quality sleep

Sleep experts say that you need at least 7 good hours of uninterrupted sleep for your brain to function properly. They say that the inability to concentrate and focus in most people is due to the fact that they have not given their brains enough time to power down.

Your brain tends to power down during delta sleep. This is the slow-wave stage that comes just before REM sleep. This is when most cognitive functions strengthen and sort of refresh. You are advised to try getting a good night’s sleep (7-9 hours) for a period of about two weeks. Within that time, if you do not experience improved concentration and focus, then you should see a sleep specialist. Someone who can help determine whether you have an undiagnosed sleep disorder such as sleep apnea that could be the root cause of all these problems.

Limit your caffeine

Millions of people rely on coffee or tea to stay awake and focused.  I drink black tea or coffee, but have found that too much at one time makes me jittery.  A little bit is okay, too much and I’m all over the place.

Rather than drinking a huge cup-o-joe in the morning, try doling out the caffeine throughout the day in small doses to keep you the most alert and focused.  There’s some studies to back this up this regimen:  According to  a joint study by Researchers at Brigham and Women’s Hospital in Boston and Harvard Medical School found that subject that took low-dose amounts of caffeine every hour performed better on cognitive tests than those that had a huge jolt at the beginning.

“Most people take a huge jolt of coffee in the morning to jump-start their day-they get the super grande latte from Starbucks,”

said one of the Harvard professors involved in the project.

“Their caffeine levels soar only to fall as the day progresses in the face of rising sleepiness. They might be better off taking much smaller more frequent doses of caffeine, equivalent to a quarter of a cup of coffee, as the day wears on.”

Essential Oils

InTune Focus Blend from doTERRA

I am big believer in using essential oils for maintaining focus and can attest to the positive benefits I’ve noticed with my family.  Depending on the situation, I go with a couple of options:

For the corporate use of doTERRA International LLC. File distrobution and third party use/sales are restricted.

For a more calm, concentrated focus I recommend using oils such as cedarwood, vetiver and patchouli, sandalwood and bergomot.  In fact every morning I apply vetiver directly to my feet for that calm balanced approach to the day.  Additionally my husband absolutely LOVES an oil blend called “InTune” containing many of these same oils.  He applies the blend using a roller bottle the back of my neck and feet for the same calm-yet-focused effect.

If you are feeling a bit tired or worn down, I use wintergreen, peppermint, rosemary or eucalyptus to give a bit of a natural pick-me-up without the jittery feeling.  I never leave home without a  doTERRA blend called “PastTense” containing many of these oils and find it helps relieve neck tension as well.

 Buy "InTune" and "PastTense" essential oil blends wholesale from doTERRA by clicking here

Follow the 5-more rule

This is a technique that some people use to power them through those moments when they just want to quit and log on to YouTube to watch a funny cat play the piano. The 5-more rule basically states that you should strive to do five more things before you decide to log off. Read and respond to five more emails, work for just five more minutes, write down five more improvement points and so on. Basically, just push on through five more things before you can take that break.

This method will help you get through a lot of ‘lull moments’. It is also the same kind of technique that athletes use to power through the pain. You know how pro-athletes get their second wind after pushing through the initial pain? This is what they do. The same thing could work for you too. Just push on for five more minutes; through five more tasks.

Meditate

You Don't Need to Be A Monk to Enjoy Meditation

As part of my daily ritual, I meditate for at least 15 minutes before I start my day.  I find that this daily practice of clearing my mind and focusing on positive things has improved my ability to concentrate and follow-through on tasks during the course of the day.

I was pleased to find out recently that a growing body of research is showing how meditating improves mental focus by intrinsically altering the way the brain works by reducing the fatigue it feels when concentrating.

Additionally research also suggests that the time spent meditating doesn’t have to be long to have a noticeable effect.  One study at UNC Charlotte concluded that students were able to increase their cognitive skills test after only 4 days of 20 minutes sessions.  This mean those will busy schedule (like, everyone!) can easily work in a regular sustained meditation schedule.

Reduce your clutter

This is both mental and physical clutter. Even though some people believe that there is order in chaos, sometimes, this chaos can make us lose concentration. In this case, to improve concentration and focus, you should try as much as you can to clear everything and get rid of clutter. We are talking about organizing your desk, keeping your workspace clean and making sure that everything around you is in good order.

The same principle applies to your mind as well. When you have way too many things going through your mind at the same time, you can lose focus and concentration. Try to compartmentalize and deal with one thing at a time. The thing about this technique is that you cannot tell your mind NOT to think about something else at that time because then all it will do is think about that which it is not supposed to think about. The best way to do this is to use what psychologists refer to as a start-stop time parameter task allocation.

Tell yourself that you will think about where you will get that vacation money as soon as you get home, but for the next one hour, I will completely concentrate on getting this report done.

Another trick is to write everything down on a to-do list so that it does not take up any valuable brain space. Trying to remember everything you need to do is another way through which you unnecessarily allocate brain power to mundane tasks and thus lose concentration and focus. Write them down; free up that brain space for more immediate tasks.

Exercise regularly

Aerobic exercises can help boost production of catecholamine (a neurotransmitter that helps with concentration) in the body. Try to jog, run, and even walk around the block every so often to get the blood flowing. Not only will this be good for your brain power but it will also be excellent for your overall health.

According to Dr. Karen Postal, a board certified neuropsychologist at Harvard and pediatric neuropsychology  your brain’s “…prefrontal cortex works harder to resist distracters and performance on tests of attention improves”

Conclusion

There’s no silver bullet to maintaining concentration, you can take control with this common sense, manageable and healthy approach.

We all work best when we’re eating right, exercising and maintaining structure in our life and I personally feel that the natural compounds found in caffeinated drinks, herbs and essential oils are there to help, just so long as you do take them in moderation.

Thanks so much for reading... Megan