by Judy Corbus | Apr 28, 2025
Spring has sprung and you may feel the urge to give your home a deep cleaning. The American Cleaning Institute finds that 80% of us are doing some type of deep cleaning this spring so you are not alone. Deep cleaning your home after winter gives a fresh restart and boosts your spirits.
Make your own household cleaners to save money and reduce container clutter. Photo credit: Judy Corbus
When choosing cleaning products, keep in mind that you can make your own from ingredients you already may have on hand. You will save money and reduce container clutter with products that can clean multiple surfaces. Here is a list of basic cleaning ingredients:
- Vinegar
- Rubbing alcohol
- Washing soda (can be found near the laundry detergent in most stores)
- Borax (also near the laundry section)
- Mild dish detergent
- Liquid bleach
- Baking soda
- Ammonia
- Water
Here are a few recipes to get you started:
Everyday Household Cleaner
- 2 tablespoons of liquid detergent/soap
- 2 tablespoons of ammonia
- 1 quart of water
Use for all general cleaning jobs.
Window Cleaner
- 1/4 cup rubbing alcohol
- 1/4 cup white vinegar
- 1 tablespoon cornstarch
- 2 cups warm water
Combine all ingredients together in an empty spray bottle and shake well. You will need to shake it a little with each use if you see cornstarch accumulating at the bottom of the bottle. Use crumpled-up newspaper to shine the windows.
Ceramic Tile Floor Cleaner
- 1/4 cup of white vinegar (or more depending on how dirty)
- 1 gallon of water
Typically requires little-to-no scrubbing to remove most dirt and doesn’t leave a film like soap sometimes does when using hard water.
With all cleaning products, remember:
- It is best to mix just what you need and use it all.
- Be sure the container has a label. If you make your own cleaner, always label it.
- Never put cleaners in food containers.
- Store cleaning solutions out of children’s reach.
Note: Use caution when making homemade cleaners! Mixing bleach with ammonia or vinegar will create toxic fumes that are very dangerous to your lungs and breathing!
For additional cleaner recipes, check out:
Reference: Homemade Household Cleaners
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by Suzanne Holloway | Apr 28, 2025
Dietary protein is an important macronutrient for human health, and it can be found in a wide variety of foods. To learn more about the basics of protein, check out this earlier article.
Types of Protein Sources
Before we explore the different types of protein food sources, it is important to think about what else comes with it. When you eat foods that are rich in protein, you are also getting other things like fats, fiber, sodium, and other nutrients. Current evidence suggests that the “protein package,” has a greater impact on our health than the amount of protein eaten.
Traditional Animal-based
Source: World Resource Institute (Click on the image to see a larger version.)
Traditional sources like beef, pork, lamb, poultry, and seafood usually come from farms or wild sources. These proteins are complete protein sources because they contain all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Additionally, animal-based protein is referred to as “high-quality” protein due to its high concentration of amino acids and digestibility, rather than its impact on human health or the environment. Regardless, it is important to note that not all animal-based proteins are created the same.
Red and Processed Meats
Red meats like beef, pork, and lamb, and processed meats, such as luncheon meats, hot dogs, and jerky, are high in saturated fats; furthermore, processed meats also contain a high amount of sodium. High intake of red meat, especially processed meats, has been linked to increased risk of cardiometabolic diseases, like heart disease, stroke and type 2 diabetes, and various cancers.
Dairy
Dairy products like milk, cheese, and yogurt are good sources of calcium, protein, and other important nutrients. But they can also have a lot of saturated fat, so it is better to consider the low-fat options.
Poultry and Eggs
Poultry, like chicken and turkey, is defined as a “high quality” and complete protein source like red meat. However, poultry, unlike red meat, generally has a lower saturated fat content; a notable exception to this generalization is duck. Eggs are also a complete source of protein with healthy fats and other nutrients.
Seafood
Seafood, such as salmon, Pacific oysters, tuna, and whitefish contain important types of omega-3 fatty acids, like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are a type of polyunsaturated or “healthy” fat; they play an important role in cellular membrane function and support the function of the cardiovascular and endocrine systems. The major concern involved in consuming seafood, specifically fish, is the amount of mercury present; however, these levels vary between species. For advice on eating fish, check out this article from the FDA.
Plant-based
Beans, Peas, Lentils, Grains, and Soy
Beans, peas, and lentils are great plant-based proteins that also give you fiber, vitamins, and minerals. However, typically, a single type of bean, pea, or lentil does not constitute a complete protein by itself. It is advised to mix different types or add other foods to get complete protein, like the classic combination of rice and beans. Soybeans and soy products, like tofu and tempeh, are also a good source of protein, especially for those on a vegan and vegetarian diet. Rice is also a good source of protein, but like other plant-based sources, does not provide a complete protein and should be combined with other foods to ensure adequate intake.
Nuts and Seeds
Nuts and seeds like almonds, peanuts, chai seeds, and sunflower seeds, are a good source of protein and healthy fats. However, due to their high fat and calorie content be mindful of your portion sizes. Quinoa, which is often classified as a pseudo-cereal but is a seed, is a complete protein.
Microbe-based
Microbial protein comes from microorganisms, mainly fungi (such as yeasts and filamentous fungi), microalgae (like cyanobacteria), and bacteria. The utilization of microbes for protein and food processing is not a new idea and can be observed in the making of bread, yogurt, and cheese, as well as in the direct consumption of yeast and algae. Two of the most well-known types of microbe-based proteins are nutritional yeast and spirulina. Some of the limitations of microbe-based proteins are the cost and product quality. They are not considered a complete protein because microbial protein only has eight out of the nine essential amino acids.
Insect-based
The practice of consuming insects, such as grasshoppers, ants, bees, and caterpillars, has long been established in several cultures throughout South and Central America, Africa, Asia, Oceania, and Europe. Insect-based protein is similar in quality to that from livestock but is more resource-efficient. However, it is important to consider species-specific health concerns, such as potential microbial, allergenic, and toxicological risks.
Cultivated Animal-based
Cultivated or lab-grown meat is an innovative technology that could transform the traditional meat industry. This process involves extracting cells from an animal, without slaughter, and then the cells are grown, harvested, and processed into meat for human consumption. The first lab-grown meat, a beef burger patty that cost $330,000, was developed by a scientist in the Netherlands in 2013. Since then, technological advancements have expanded product offerings to include cell-cultivated versions of pork, chicken, and seafood. The significant challenges facing the cultivated meat industry include scaling up production, reducing the costs of finished products, and replicating the taste and texture of conventional animal products. Still, since it comes from animal cells, it is a complete protein source.
Conclusion
Each protein source comes with its unique set of nutrients, which collectively impact our health more than the protein content alone. Understanding the complexities of each protein source—from traditional animal-based proteins to innovative lab-grown meats—helps us make informed dietary choices that align with our needs and considerations.
Additional Sources
Harvard Health
American Heart Association
World Resources Institute
The Nutrition Source
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by Amy Mullins, PhD, RDN | Apr 2, 2025
Inflammation is a natural response of the body’s immune system, designed to protect us from infection and injury. However, chronic inflammation is a complex condition characterized by a persistent and low-grade inflammatory response that can lead to various diseases including arthritis, diabetes, cardiovascular disease, neurodegenerative diseases, and cancer.
Diet contributes to chronic inflammation in the body.
Chronic inflammation can be caused by various factors, including:
- Genetic predisposition: Certain genetic mutations can affect the body’s inflammatory response, making it more prone to chronic inflammation.
- Environmental factors: Exposure to pollutants, stress, and other environmental stressors can trigger chronic inflammation.
- Lifestyle factors: Sedentary lifestyle, smoking, and poor diet can contribute to chronic inflammation.
While genetics, environmental, and lifestyle factors contribute to chronic inflammation, diet is a controllable risk factor that plays a significant role in its development and exacerbation. There are many common foods in the American diet that are responsible for promoting inflammation in the body.
Some of the most common pro-inflammatory foods include:
- Processed and Packaged Meats: hot dogs, processed deli meats, bacon, and sausage. This includes meat that has been smoked, cured, salted, dried, or canned.
- Refined Carbohydrates: white bread, bakery foods (such as cookies, cakes, and pastries), processed cereals, white rice and pasta.
- Fried Foods: French fries, fried chicken, fried fish, fried vegetables, and fried sweets such as doughnuts.
- Processed and High-Sugar Foods & Beverages: candy, chocolate, soda, energy drinks, and fruit drinks.
- Foods High in Saturated and Trans Fats: red meat (such as beef and pork), processed meats, whole milk, cheese, ice cream, butter, coconut oil, and partially hydrogenated oils (such as margarine and processed snack foods).
- Vegetable & Seed Oils High in Omega-6 Fatty Acids: canola oil, corn oil, soybean oil, peanut oil, safflower, and sunflower oils are often used in frying and production of ultra-processed or convenience foods. Also high in omega-6 fatty acids are mayonnaise and most salad dressings. Although omega-6 fatty acids are essential in the diet, excess intake of omega-6 oils can promote inflammation in the body when not balanced with enough omega-3 fatty acids.
Why do these foods contribute to chronic inflammation?
- High sugar and refined carbohydrate content: Consuming high amounts of sugar and refined carbohydrates can contribute to insulin resistance, a precursor to chronic inflammation.
- Saturated and trans fats: These fats can promote inflammation by altering the body’s fatty acid composition and disrupting the balance of omega-6 and omega-3 fatty acids.
- Presence of AGEs: Foods cooked at high temperatures, such as charred meats and fried foods, contain advanced glycation end products (AGE), which can cause oxidative stress and stimulate inflammation by binding to specific receptors on immune cells.
- Processed and high-sodium content: Processed foods often contain high amounts of sodium, which can lead to inflammation and cardiovascular disease.
- Lack of essential nutrients: Many pro-inflammatory foods are low in essential nutrients, leading to nutrient deficiencies that can contribute to inflammation.
To reduce chronic inflammation, focus on limiting or avoiding pro-inflammatory foods and incorporating more anti-inflammatory foods and nutrients into the diet.
Nutrients That Can Help Reduce Inflammation
- Omega-3 fatty acids: These essential fatty acids can help reduce inflammation and promote healing.
- Vitamin D: Vitamin D deficiency has been linked to increased inflammation.
- Antioxidants: Antioxidants, such as vitamins C and E, can help reduce oxidative stress and inflammation.
- Probiotics: Probiotics can help maintain a healthy gut microbiome, which is essential for reducing inflammation.
Foods that Reduce Inflammation
- Leafy Greens: Leafy greens like spinach, kale, and collard greens are rich in antioxidants and flavonoids, which can help reduce inflammation.
- Fatty Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can help reduce inflammation.
- Berries: Berries like blueberries, raspberries, and strawberries are rich in antioxidants and flavonoids, which can help reduce inflammation.
- Nuts and Seeds: Nuts and seeds like walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids and antioxidants, which can help reduce inflammation.
- Turmeric: Turmeric contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties.
- Ginger: Ginger has anti-inflammatory compounds called gingerols and shogaols, which can help reduce inflammation.
- Green Tea: Green tea is rich in antioxidants and polyphenols, which can help reduce inflammation.
- Olive Oil: Olive oil is rich in antioxidants and anti-inflammatory compounds, which can help reduce inflammation.
What can you do to improve your diet? Here are some strategies to help you get started:
- Choose whole, unprocessed foods: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
- Stay hydrated with water: Replace sugary drinks with water. Adequate hydration can help to reduce inflammation and oxidative stress.
- Cook at home: Prepare meals using fresh ingredients to control the amount of sugar, salt, and unhealthy fats in your diet.
- Read labels: Be aware of the ingredients and nutritional content of packaged foods, and choose options that are lower in added sugars, saturated fats, and sodium.
- Gradually transition to a balanced diet: Replace pro-inflammatory foods with anti-inflammatory ones and gradually adjust your diet over time.
By making informed choices about the foods we eat and incorporating anti-inflammatory foods into our diet, we can reduce our risk of chronic inflammation and promote overall health and well-being.
References:
During the preparation of this work the author used the AI tool, NaviGator. After using this tool/service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication.
Photo source: https://stock.adobe.com/1277005967 and /532657650
by Claire Davis | Mar 1, 2025
As the warmer months approach, many of us can’t wait to spend time outdoors with our loved ones, enjoying the sunshine and making lasting memories. Whether you’re planning a family vacation to the beach or mountains, a backyard BBQ with friends and family, or a simple picnic in the park, the outdoors offers endless possibilities for fun and adventure. However, as we bask in the sun’s warm rays, it’s essential to remember the importance of sun safety.
Sun safety should be at the top of your priority list, just as you would prioritize packing sunscreen, comfortable clothing, and bug spray for your outdoor excursion. Exposure to the sun’s ultraviolet (UV) rays can increase the risk of skin cancer, premature aging, and other health issues, making it crucial to take proactive steps to protect your skin. The sun’s UV rays can penetrate clouds, glass, and even water, making it difficult to avoid exposure altogether. In fact, the American Academy of Dermatology estimates that one in five Americans will develop skin cancer by the age of 70, making sun safety a critical consideration for individuals of all ages.
In this article, we’ll explore the importance of sun safety and provide you with practical tips to protect your family’s skin. We’ll cover the risks associated with UV exposure, discuss the benefits of sun-protective clothing and accessories, and offer advice on how to choose the right sunscreen for your family’s needs. By the end of this article, you’ll be equipped with the knowledge and strategies necessary to ensure a safe and enjoyable outdoor experience for everyone.
The Risks of UV Exposure:
UV radiation from the sun or tanning beds can cause damage to your skin in just a few minutes. Prolonged exposure can lead to:
1. Skin Cancer: Melanoma, the deadliest form of skin cancer, is on the rise worldwide. According to the Skin Cancer Foundation, one in five Americans will develop skin cancer by the age of 70.
2. Premature Aging: UV exposure can cause wrinkles, fine lines, and age spots, making your skin look older than it is.
3. Eye Damage: UV rays can cause cataracts, macular degeneration, and eye irritation.
4. Weakened Immune System: UV exposure can weaken your immune system, making you more susceptible to illnesses.
Practical Tips for Sun Safety:
Proper sunscreen application is essential to protect skin from harmful UV rays. (Photo source: Adobe Stock)
1. “Slip, Slop, Slap”: Use these three simple words to remember how to protect your skin: Slip on a shirt, hat, or other protective clothing; Slop on a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of 30 or higher; and Slap on a lip balm with SPF.
2. Seek Shade: Whenever possible, seek shade, especially during peak sun hours (10 am – 4 pm).
3. Wear Protective Clothing: Choose clothing with a tight weave, as loose weaves can allow UV rays to pass through. Look for clothing with a UPF (Ultraviolet Protection Factor) rating of 50+.
4. Use a Sunscreen: Apply sunscreen 15-30 minutes before going outside and reapply every two hours or immediately after swimming or sweating. Choose a broad-spectrum sunscreen with a SPF of 30 or higher.
5. Don’t Forget Your Eyes: Wear sunglasses with UV protection to prevent eye damage.
6. Check the UV Index: Plan your outdoor activities according to the UV index, which is a measure of the sun’s ultraviolet radiation.
Additional Tips for Families:
1. Make Sun Safety a Family Affair: Educate your children about the importance of sun safety and involve them in the process of protecting their skin.
2. Create a Sun Safety Routine: Develop a routine that includes applying sunscreen, wearing protective clothing, and seeking shade.
3. Be Mindful of Reflective Surfaces: Be aware of reflective surfaces like water, sand, and snow, which can increase UV exposure.
4. Don’t Rely on Clouds: Up to 80% of the sun’s UV rays can pass through clouds, so don’t rely on clouds to protect your skin.
By following these practical tips and making sun safety a priority, you can protect your family’s skin and reduce the risk of skin cancer, premature aging, and other health issues. Remember, sun safety is a habit that’s easy to develop and maintain, and it’s worth it to protect the ones you care about!
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NOTE: During the preparation of this work the author used the AI tool NaviGator to create an outline for this article. After using this service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication.
by Samantha Kennedy | Feb 27, 2025
National Nutrition Month helps promote healthy eating for individuals and families. (Photo source: Academy of Nutrition and Dietetics, eatright.org)
Maintaining a healthy diet is more crucial than ever. According to the Academy of Nutrition and Dietetics, a nutritious, balanced eating plan is essential for optimal health at every stage of life. Healthy eating not only helps manage weight and prevent chronic diseases but also boosts mental well-being and energy levels.
Healthy eating involves consuming a variety of foods that provide the nutrients needed to maintain health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. A balanced diet includes fruits, vegetables, whole grains, and lean proteins, which are vital for maintaining a healthy body and mind.
The benefits of healthy eating are numerous. It can reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Additionally, a nutritious diet supports brain function, improves mood, and enhances overall quality of life. For instance, incorporating more fruits and vegetables into your diet can provide essential vitamins and minerals that boost your immune system and keep you feeling energized.
Beyond its nutritional value, food has a unique ability to bring people together. The theme for National Nutrition Month 2025, “Food Connects Us,” highlights how food plays a significant role in our social lives.
Sharing meals is a universal experience that transcends cultural and geographical boundaries. It fosters a sense of community and belonging, whether it is a family dinner, a holiday feast, or a casual get-together with friends.
Food connects us to our heritage and traditions. Many cultures have specific dishes that are passed down through generations, each with its own story and significance. These culinary traditions are often at the heart of celebrations and rituals, reinforcing cultural identity and continuity.
Moreover, preparing and sharing meals can strengthen relationships. Cooking together can be a fun and educational activity that encourages teamwork and communication. It provides an opportunity to learn about different ingredients, cooking techniques, and cultural practices. Eating together allows for meaningful conversations and the sharing of experiences, which can deepen bonds and create lasting memories.
Promoting both healthy eating and the social aspects of food can be achieved through various initiatives. National Nutrition Month encourages people to make informed food choices and develop sound eating and physical activity habits.
Communities can organize events such as cooking classes, nutrition workshops, and communal meals to educate and engage people in healthy eating practices. Schools and workplaces can also play a role by providing nutritious meal options and creating environments that support healthy lifestyles. Encouraging family meals at home can help children develop healthy eating habits and strengthen family connections.
Healthy eating is vital for maintaining physical and mental well-being. At the same time, food has the power to bring people together, fostering a sense of community and connection. By embracing both the nutritional and social aspects of food, we can enhance our health and enrich our lives.
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by Suzanne Holloway | Feb 27, 2025
Defining Proteins
Proteins are important macronutrients, just like carbohydrates and fats. They are large, complex molecules that play numerous roles in the body. For instance, proteins help in building and repairing structures, performing bodily functions, and regulating various processes within the body. You can find proteins essentially everywhere in the body from bones, muscles, enzymes, hormones, skin, and blood.
About Amino Acids
Proteins are composed of smaller parts called amino acids. These amino acids join together to form long, folded chains known as polypeptides. There are 20 different types of amino acids, each with unique properties. Our bodies cannot produce nine specific amino acids, so we need to get them from our food. There are conditionally essential amino acids, which are necessary only during times of sickness and stress. Furthermore, the body can make nonessential amino acids even if they are not present in the foods we eat. Here’s a quick look at these amino acids:
| Name |
Classification |
| Alanine |
Nonessential |
| Arginine |
Conditionally Essential |
| Asparagine |
Nonessential |
| Aspartic acid |
Nonessential |
| Cysteine |
Nonessential |
| Glutamic acid |
Nonessential |
| Glutamine |
Conditionally Essential |
| Glycine |
Conditionally Essential |
| Histidine |
Essential |
| Isoleucine |
Essential |
| Leucine |
Essential |
| Lysine |
Essential |
| Methionine |
Essential |
| Phenylalanine |
Essential |
| Proline |
Conditionally Essential |
| Serine |
Conditionally Essential |
| Threonine |
Essential |
| Tryptophan |
Essential |
| Tyrosine |
Conditionally Essential |
| Valine |
Essential |
Meat, poultry, fish, dairy, beans, and legumes are all good sources of protein. (Adobe Stock photo)
Recommendations
But how much protein do you need? This varies based on several factors such as weight, height, age, sex, and activity level. Generally, 10% to 35% of your daily calories should come from protein. In terms of weight, it’s recommended that a person consumes about 0.36 grams of protein per pound of body weight. It is important to know that one gram of protein provides four calories.
For a 2,000-calorie diet, the daily intake of protein could range from 200 to 700 calories.
For a 200-pound person, the daily intake of protein could be 72 grams.
To determine your recommended protein intake, use one of the following methods:
- Multiply your daily caloric intake by 0.10 – 0.35.
- Multiply your weight by 0.36.
- Use this Dietary Reference Intakes (DRI) Calculator.
However, if you are pregnant, protein intake should increase. Talk with your doctor about specific protein needs.
When considering your protein source, it is important to consider how it is packaged. You are not just eating the protein found in foods, but the fats, carbohydrates, vitamins, minerals, and other nutrients accompanying it. Ideally, you should choose protein sources that are low in saturated and trans fats and processed carbohydrates. We will discuss the pros and cons of the different protein sources in an upcoming post.
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