8 Quick Tricks for a Clean Kitchen

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We all know cleaning your kitchen can be a chore, that often takes time, harsh chemicals and money. I’m here to tell you that tackling that kitchen doesn’t have to be so overwhelming and hard! Try these quick and easy tricks for a clean kitchen.
  1. Reuse Your Sponge Over and Over:

Many of you have heard you can throw your sponge in the dishwasher with the dishes for a cheap disinfection tool to make your sponges last. This is great if you do this on a weekly basis and remember to throw your sponge in every so often. As for those who don’t have a dishwasher, or when you are in a quick pinch, you can put your sponge in the microwave for 2 minutes, and heat kill any bacteria off your sponge a lot quicker. Just be careful grabbing the sponge afterwards! It will be hot!

 2.      Clean Your Microwave in a Snap:

Cleaning the microwave can be a royal pain. Of course the longer you wait to do it, the more crusted the food gets on your microwave, and the more scrubbing you will have to do, right? Wrong! Try putting cup or small bowl full of water in the microwave and putting it in for 5 minutes, or until it starts boiling. Remove the bowl and wipe down the inside with a paper towel. The humidity should make most of the remnants much easier to wipe off!

3.      Sharpen Your Garbage Disposal Blades:

Dispose of orange peels in the garbage disposal. Done. The texture of the orange peel actually helps to sharpen the blades of the disposal, and will also give your sink a fresh, natural orange scent!

4.      Clean  Counters Without Chemicals:

Areas that commonly have food around them such as the refrigerator or counter tops might need a little different kind of attention than your bathroom. If you worry about cleaning your kitchen with harsh chemicals, try cleaning with a solution of hydrogen peroxide and water. Hydrogen peroxide is a little less toxic to the environment and your children

5.   Cleaning That Tough Tile Floor:

Use baking soda! For another less harmful alternative to toxic cleaning chemicals, try mixing baking soda and water together as a homemade cleaner. Pour a quarter cup of baking soda into a gallon of hot water. Then scrub with a string mop or sponge.

6.      Making Your Wood Floors Shine

Vinegar is a wonderful household product that cleans wood well and really makes it shine. You want to get a lovely clean shine on your wood floor? Try mix nine parts hot water with one part white vinegar. It doesn’t take much to make those worn out floors shine like new!

7.      Remove Tarnish With Ketchup

This is no joke! Try taking using ketchup on your copper and brass pots and pans, or whatever else you have around the house that is starting to tarnish! Try dabbing some ketchup on the rough spots and gently rub it in, then rinse afterwards with some warm water! How easy is that?!

 8.      Use Steel Wool for Removing Scratches

Try using steel wool to remove scratches from Stainless steel appliances and marble and granite counter tops. The key is to use grade 0000, which is the finest steel wool there is. It is even fine enough to use on your windshield! Be sure to go with the grain of the material you are working with.

Know of any other great ways to help with kitchen cleaning? Comment below!
~HealthyGirl

Weight loss: The Harris Benedict Equation & What it Means for You

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How Many Calories Should I Have a Day to Lose Weight?

A good way to get into the science behind your weight loss is to figure out how many calories you need to be  consuming to lose weight. Doing this will give you more accurate expectations and results! Remember that the number one rule with weight loss is you need to be burning more calories than you are taking in. In other words, weight loss requires you to be in a calorie deficit. One pound of weight adds up to about 3,500 calories. This means if you wanted to lose 1lb every week, you would want a calorie deficit of 500 calories a day. Generally a safe range of weight loss is 1-2 lbs a week. This kind of gives you an idea of why weight loss can be so difficult.

To figure out how many calories you should be consuming to lose weight, you first should probably figure out how many you should be consuming to MAINTAIN your weight. As simple as it may seem, the 2,000 calorie diet is a very robust and vague estimate of calories the “average person” should be eating.

To figure out YOUR ideal caloric intake for maintaining your weight,  use the Harris Benedict Equation. First you are going to want to calculate your BMR, or basal metabolic rate. This will require a little math, so pull out your calculator.

Men BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – ( 6.76 x age)

 Women BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)

For Metric Units:

Men  BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.76 x age)

Women : BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – ( 4.7 x age)

Of course if you are feeling super lazy, you can use this BMR calculator. http://www.bmi-calculator.net/bmr-calculator/
Then you will take your BMR and multiply it by a certain number depending on your activity level.

Sedentary (little to no exercise):  BMR x 1.2
Lightly Active (light exercise 1-3x a week): BMR x 1.375
Moderately Active (moderate exercise 3-5x a week): BMR x 1.55
Very Active(hard exercise 6-7x a week): BMR x 1.725
Extra Active(very hard exercise or twice a day):  BMR x 1.9

This Harris Benedict equation gives you a pretty accurate idea of how many calories you should be consuming daily to maintain your weight. For example, I weigh 183 lbs currently. I am 5’ 9” and am 22 years old. This gives me a BMR of 1677. Since I haven’t been going the gym lately, I would say my caregiving job keeps me lightly active, giving me a daily caloric need of 2305 calories. To lose 1-2 lbs a week, I will need to consume between 1300-1800 calories a day or increase my exercise.

Weight Loss Guidelines to Keep in Mind…

  • Generally,  reducing the caloric intake by 500-1000 calories, is where most people will fall. A deficit bigger than 1,000 calories should be discussed with your doctor.
  •  If you are trying to lose 10lbs or less, a deficit of 1000 calories is generally too much. (500-800 is more reasonable)
  •  American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories a day for women or 1800 calories a day for men.

How did you like this article? Comment below and let me know!
~HealthyGirl 


5 Facts About Weight Loss and What Really Works

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There are a million different plans out there for weight loss. Learn the scientific facts about weight loss and what really works when trying to drop those pounds.These rules go for pretty much any diet plan, and are cut and dry… For a moment…just put down your diet pills, your Julian Michaels DVD, AND the doughnut…and read for a minute.

1. The number one goal with weight loss is to burn more calories than what you consume. Always remember this! It does not matter what diet plan you are on, or how you rearrange your food pyramid…the basic facts of consuming less than you burn will put you into weight loss mode.

 

2. Weight loss is 90% what you eat. Yep, you heard me. Just because you are going to the gym for an hour doesn’t necessarily mean you can justify your entire burger. Working out is a great tool to help with weight loss, but changes need to be made to your diet if you really want to see results.

 

3. Fiber and protein are your friends. These guys help keep you full and help you stay on track. This is why everyone keeps bringing up the whole grain this and whole wheat that! Switching to whole wheat is such a          great weight loss tool because it helps to keep you full! Your fruits and veggies are full of fiber as well!

 

4. Weight loss doesn’t have to be about will power. If you are serious about losing weight, you have to learn your road blocks and remove them. For example… If I’m hungry on the go…I will stop for fast food. I make sure to always pack healthy snacks in my car for this reason. This can be as simple as throwing a box of fiber one bars in your trunk. Another common road block is late night snacking. If this is your down fall, have something yummy ready for that snack time, and make room for it in your diet.

5. Portion size is HUGE! But it shouldn’t be literally. If you like to eat a lot…load up on the veggies. Adjust your portion size according to what you are eating. If it is not such a healthy meal…make it small and enjoy every bite. No need to deprive yourself…just eat less of it.

 

Work Smarter, Not harder.
~HealthyGirl

 

Tapeworms for Weight Loss

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Did you know in the 1950s some people would ingest tapeworms for weight loss? What is a tapeworm anyways?

A tapeworm is a parasite that lives in your small intestine and absorbs many of the foods nutrients you digest. The idea was you could eat whatever you wanted, and the tapeworm would absorb most of it, so you could enjoy foods without the weight.  It sounds great on the surface, but don’t get any ideas! These parasites can be scary!

Tapeworms can reproduce asexually (by themselves) or with another tapeworm. They actually are a chain of reproductive units called proglotids. Each little link has  what it takes to reproduce and make another link. The oldest units fall off the tail end of the tapeworm, while the new immature units form by the head. The more nutrients it receives from its host, the faster it will grow. A person can have multiple tapeworms from this process. It boils down to a matter of supply and demand with food. That is where the joke comes from where people who constantly eat being accused of having a tapeworm, because tapeworms take up so much of peoples nutrients, they feel hungry more often. Anyone else starting to see a problem with this? If that doesn’t freak you out,  tapeworms can cause a number of gastrointestinal problems, and many patients have complained of digestional discomfort from actually feeling the tapeworms move around inside them! GROSS!

Photo Courtesy of http://antiparasitictips.com/

 

 

 

 

 

 

 

 

The good news here is tapeworms aren’t much of an issue in places where meat is inspected by the USDA. So the United States is in the clear currently. However in other areas, tapeworms are usually ingested in their larval stage by animals such as cows and pigs. When humans consume these animals and do not cook them thouroughally, this is where the risk of tapeworms becomes a problem.

Photo courtesy of Alaska Department of Fish and Game

 

 

 

 

 

 

More good news is  these parasites can be seen by the naked eye in your meat, if you look for them. So as long as you aren’t going around in foreign countries eating well under cooked meat, you will likely be fine, and have to find some other way to lose weight like the rest of us.

Enjoy your next steak and cook it well,

~HealthyGirl

Homemade Pumpkin Spice Latte (Lite)

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Every year when the leaves start falling and the temperature begins to drop, starbucks rolls out their specialty fall flavors. One of my favorites is the pumpkin spice latte. You can get this yummie drink through the winter even, but sadly, in the spring and summer, you have to do without. Pumpkin is one of those flavors I enjoy year around, just perhaps more in the fall. Here is a great way to make this yummie drink at home without any fancy gadgets or talents. You can toss your plans to kidnap your local barista, and save yourself some money and time by creating homemade pumpkin spice latte yourself!


What You’ll Need:

2 cups skim milk
1 cup strong coffee or 1 shot of espresso
2 tablespoons vanilla extract
2 teaspoons Splenda
1/2 teaspoon pumpkin pie spice
½ teaspoon cinnamon
2 heaping spoonfuls of pumpkin
Fat Free Whipped Cream

Directions:
Brew your coffee nice and strong and have it ready. Pour the milk into a pot and cook on medium heat, careful not to scald it. Whisk the milk constantly, and add the other ingredients slowly. When the mixture gets warm and frothy turn off the head and add the coffee.  Pour into your favorite mug and top with fresh whipped cream & cinnamon. Enjoy!

~HealthyGirl

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New posts coming soon! Hang in there! I spent half my day deleting spam instead of writing! In the mean time, what would you like to learn more about? What else would you like to see on this site?

~HealthyGirl

5 Small Meals a Day for Weight Loss?

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The diet world has been buzzing for years about breaking up your meals into 5 or 6 small meals a day to speed up your metabolism…which would inadvertently help with weight loss….but does it really work? The idea makes sense, as rationing your food usually helps you survive longer if you have a limited amount of food. However, leading research is actually suggesting this common weight loss tip has no effect!

Even current research like the recent Australia study which followed 179 obese Australian men and women is showing that eating the same amount of food in smaller portions has no effect on your metabolism. You are still ingesting the same amount of calories, and you are still absorbing them the same way. Here are some metabolism studies that I have found on pubmed:

Thermogenesis in humans after varying meal time frequency

Snacking patterns influence energy but not BMI

What does this have to do with portion size?

Portion size is still very important for weight loss. This study is simply saying that eating X amount of calories in small portions throughout the day or in 3 regular meals will have no in your weight loss journey. If you are trying to lose weight, remember portion size still needs to play a HUGE part in your nutritional habits.  Here are a few tips to remember:

  • Eat your food slower to help recognize when you are full sooner
  • Take time to sit down and focus on your meals to avoid mindless eating
  • Take snacks in small bowls or plates to avoid eating more than you meant to
  • Drink plenty of water throughout the day, especially before meals
  • Switch to whole wheat whenever possible, and stay full longer
  • Try to make half of every meal rich in fruits and vegetables.

Then How Many Meals Should I Eat a Day?

This is up to you and your lifestyle. If you are hungry often and tend to over eat, five small meals a day might still be the better option. It could help by preventing you from overeating due to feeling “starved.” However, if you have a busy lifestyle like many of us do these days, your typical 2 to 3 meals a day is perfectly fine for normal diets and those focused on weight loss.  Studies are still pointing to breakfast being an important tool for a healthy nutrition plan,  for energy and weight loss , so be sure not to skip breakfast!

~HealthyGirl

Do you know of any studies that support or refute this claim? Comment Below!

Homemade Chicken Pot Pie

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This is a great “hardy meal” that still has that low fat, high protein density to keep you full and satisfied. I love this recipe because it gives you that “home cooked meal” feeling, without overloading on the fat. This recipe is also super easy and quick for those busy people out there.

Makes  one  9” pie, serves 4

Ingredients:

  • 2 frozen pie crusts (or the rolled up pie crusts, if you have a pie pan already handy)
  • 1 can of cream of chicken soup (98% fat free version)
  • 1 bag of frozen mixed veggies in a steamer bag *
  • 2 chicken breasts
  • ½ can of water

Directions:

Preheat your oven to 350oF. Cook chicken breast thoroughly. I like to put two breasts in a crock pot with water. This allows the chicken to pull apart easily, and I’m still fascinated with the “Throw stuff in a bowl and hours later it is magically cooked” concept. Cooking the chicken in the pan is perfectly fine too. Either way, make you’re your chicken is cooked thoroughly then cut it up into small pieces. Steam the veggies in the microwave as directed. In a big bowl, mix the chicken pieces,  cream of chicken soup, and mixed veggies until evenly distributed. Add ½ can of water to mixture and continue mixing. Pour the mixture into one of the pie crusts. If you have a second pie crust in a tin pie pan, peel it out of the pan, and lay the dough on top of the other filled pie. Pinch the two crusts together all the way around the edges.  Poke 4-5 holes in the center of the pie for ventilation. Bake for 30 minutes or until the edges reach a golden brown consistency.

*Note: you can use a can of mixed vegetables, however, I find this to be pretty salty, so I would recommend rinsing the veggies in a strainer to help reduce the salty taste.

This recipe can also be used in to make four little personal pies. You can use Pillsbury rolled pie crusts for tops if they don’t come with their own. Just re roll each crust into 2 flat lids.

Enjoy,
~HealthyGirl

 

Skip the McMuffin. Make a Healthy Breakfast Sandwich

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Looking for a breakfast that will actually keep you full? Something that tastes good and is easy to make? Try my healthy breakfast sandwich! Being a huge fan of the McMuffin, I wanted to make something that tasted good, but was better for my health. By using whole wheat bagels and a poached egg, this simple recipe is full of protein and fiber, and will help keep you full until lunch time.

Serves 1

Ingredients:

  • 1 whole wheat bagel
  • 1 egg
  • 1 slice of cheese
  • 1 slice of ham or turkey bacon
  • salt & pepper to taste

Directions: Put your bagel in the toaster and start poaching your egg. If you would like some tips about how to make the perfect poached egg, I will be posting a how-to video soon! When your bagel is done, lay your cheese over one side to help it to melt. Cook your turkey bacon or sliced ham in a separate pan. (This should be easy since both are usually pre-cooked, you are just warming these up). Place the ham or turkey bacon on the other slice of bagel. When your egg is poached, salt and pepper it to taste, and sandwich it in the middle. (This is important if you like your eggs runny. If you put your egg on the very top or bottom, it will squirt and get messy real quick.) Grab a few napkins just in case, and enjoy!

~HealthyGirl

Home Teeth Whitening Remedies

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Everyone wants whiter, cleaner looking teeth. But how much would that cost you at the dentist’s office? The average price for whitening treatment runs around $500. In this economy, who can afford that? Here are some simple home remedies to a whiter, prettier smile. These methods are cheap, easy, and can be done form the comfort of your own home.

A Note About Whitening Strips:
Whitening strips themselves can be pretty pricey, but have you taken the time to look at the ingredients? Next time you go to the store, check out the ingredients on the back of the box. You will find they are using a lot of the same ingredients listed below, such as baking soda and hydrogen peroxide. Yet you are paying upwards of 50 dollars a box for the same stuff you already have at home!

Tried &True Home Teeth Whitening Remedies

Baking Soda: This ingredient has been around for ages and people still swear by it. It is known for being one of the best home teeth whitening remedies, among other things. Most dentists consent that it’s safe to use and works rather quickly. You can mix this with your tooth paste, or use it by itself. Try this once or twice a week with your normal brushing habits, and you will start to see results within the first week.

Hydrogen Peroxide: Another popular home remedy is peroxide. This product is cheap and most people have it on hand. If you are going to use hydrogen peroxide, try swishing it in your mouth for 30 seconds a few times a week. Some older remedies recommend you mix hydrogen peroxide with baking soda until it forms a paste, but over using these chemicals could bring some wear and tear on your gums and enamel. Just be sure not to swallow the Hydrogen peroxide!

Vinegar: Another popular remedy for teeth whitening is to mix vinegar with baking soda. It works like hydrogen peroxide, however, the taste can be quite overpowering. Apple cider vinegar will work just as well, and will taste much better! Be sure not to swallow, and if you use this method, only use it once or twice a week to give your enamel a break.

Strawberries: Strawberries have been known to contain some natural whitening agents of their own. Malic acid, which is found in strawberries, helps remove surface discoloration from your teeth. Strawberries can be crushed into a pulp and mixed with baking soda to form a kind of paste. This is another agent that could be harmful to your teeth if used too much, due to the acids found in strawberries wearing down your enamel. If you plan to use this method, just be sure to re-brush with normal toothpaste and rinse out your mouth afterwards.

 Whitening to be Weary of:

 Lemon Juice: This remedy is relatively risky, given this can not only erode your tooth enamel, but cause your teeth to lose calcium and actually break down the bone structure of your teeth over time. Dentist commonly deal with tooth destruction that has been caused by people sucking on lemons and limes. Some people from older generations may swear by it, and it does indeed help teeth whitening, however, the risks outweigh the benefits in this case. I would not recommend this option.

Bleach: I’ve heard of people actually taking straight bleach, or even diluted bleach and using it as a rinsing agent to whiten teeth. Why not? Dentists use it in their techniques right? PLEASE, don’t try using bleach to whiten your teeth. This is a toxic chemical that can be deadly if swallowed, and it will do 10 times more damage to your teeth than it will help! My advice: Save it for the laundry.

Remember that your tooth enamel is one of those things that cannot be replaced. The less enamel you have, the weaker and more cavity prone your teeth will become. Brushing too hard, using acids, or any form of vitamin C will eat away your enamel surface. If you are using any whitening technique, I would recommend using an enamel protecting agent as well. You can use an enamel guard type of tooth paste, or I use GCMI paste that you put on your teeth twice a week before bed. Please remember that all home remedies should be used in moderation and monitored closely!

By the way, how old is your toothbrush? Check out my other article:Toothbrush FAQ

Happy Smiling,

~HealthyGirl