Think Before You Shred

SPRING CLEAN FINANCIAL RECORDS THINK BEFORE SHRED
Now that Tax Day is behind us, what better time than the present for a little spring file cleaning both at work and at home. We want to remind you to recycle the folders and documents that you no longer need and to shred only information-sensitive documents.RITE AID RECEIPT PAPER WASTE
Why? Shredding (or manually tearing) paper lowers its quality for recycling. Think before you shred, because it  could mean the difference between that piece of paper being recycled into a well-read book instead of a disposable napkin!
Talking of paper waste I bought 2 cream eggs at Rite Aid this week and received an absurd receipt that was 28 inches long!
I tried pointing out the outrageous waste to the sales person who just shrugged and suggested I throw it in the trash totally missing the point…*sigh*
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A Simple Trick to Save Water, Save $ and Save the Planet

SAVE WATER EASY STEPS

California faces its most severe drought emergency in decades; we are now in our 3rd consecutive year of below-normal rainfall. Governor Jerry Brown has called for Californians to reduce water use by 20 percent voluntarily, and mandatory rationing could be ordered soon so that homes, businesses and farms don’t run dry over the summer. No matter where you live it just makes sense not waste this precious resource. Here are 2 super simple steps you can take to drastically reduce water waste in the kitchen.

We have a double sink in the kitchen, 1 was used for washing the other ended up being a dumping location and quickly filled with dishes waiting to go in the dishwasher, which drove me BONKERS!

Wishing to reduce our water waste and save my sanity I bought a nice new bucket and put that in one sink, into this we collect the water from vegetable peelings, hand washing and rinsing out the coffee filter. This bucket is used to water plants in the flower beds. This water is fairly clean but I don’t recommend using it in potted plants as the small amounts of soap, coffee etc may not agree with the plant or cause an imbalance in the ph. However Roses LOVE the coffee grounds.

Our family of 4 collects between 1-4 buckets per day SAVING 90 gallons per month!

I also have an open top watering jug by the sink which is where clean water gets dumped. This where the half drunk glasses of water, end of the kettle water, water used to boil an egg etc goes. This is perfect for the potted plants. BUTTERFLY WHITE SKATE SPRING BREAK

Water collected 1-2 liters per day savings 10-15 gallons per month!

How do you save water?

 

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First Aid Kit – Must Haves for Hiking

first aid kitHiking is one of the best ways to explore the great outdoors, whether you’re a serious trekker or just enjoy a short hike with the kids, it’s always best to be prepared so that if something unexpected happens, you’re ready for any emergency.

First aid kits come with typical items such as Band-Aids, antiseptic, and bandages, but you will usually want more for your kit.

Camping supply places are a great place to pick up a ready made kit or if you want to put your own kit together here is a list of some of the basics:

  • Scissors
  • Tweezers
  • Forceps
  • Splints
  • Swiss Army Knife
  • Gauze
  • Antiseptic
  • Bandages
  • Exam Gloves
  • Hot/Cold Packs
  • Dry Wash Pads/Wipes
  • Syringe
  • Antibiotic ( Dicloxacillin)
  • Antihistamine ( Benadryl )
  • Anti-Inflammatory ( Ibuprofen )
  • Alcohol Swabs
  • Antiseptic Ointment
  • Adhesive Tape
  • Portable Water Container
  • Matches & Lighter
  • Flashlight
  • Bleed Arrest Powder ( To Seal Wounds & Stop Bleeding )
  • Required Medications
  • GPS Tracking
  • Long lasting energy bars
  • Electrolyte powder
  • Mylar Emergency blanket
  • Sunscreen
  • Arnica

Depending on your medical conditions, if any, you should always bring medication for at least 3-4 days. If you get lost, you’ll have essential medications on hand, and for those with heart conditions or diabetes, this could actually save your life. Make sure you have a GPS tracking device, and tell your loved ones where you’re going and when you expect to return; these simple steps could make all the difference in the event that you do become lost.

Keep a list of supplies in the kit so you can cross them out as they get used up, making it easier to remember what you need to replace before the next outing

Whether you’re going on a one day hike or plan on spending a few days camping, it’s critical to bring a first aid kit; it’s a must for hikers and outdoors men alike!

Have we missed anything? What are your must-haves for your hikes?

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Simple 5K Training Plan For Beginners

WOMAN RUN JOG

Want to shake off the winter woes and shape up for summer? Try signing up for a 5k.
Running a 5K is a great goal for beginners. A lot of excitement and motivation can be generated by participating. But the best part is that even if you’re a couch potato, you can participate in a 5K event with just a couple of months training.
Creating the schedule
First things first, you need to have a clearly laid-out schedule. Running experts have created an easy, eight-week schedule for beginners to help them prepare for the 5K event.
Mondays and Fridays should be rest days, which is very critical for injury prevention and recovery. Sticking to your rest days is also important to prevent you from getting burned out from daily running.
Tuesday, Thursday and Saturday should be the normal running schedule. After warm-up exercises, you should start running at a comfortable pace and at your preferred distance. Take note, on the first week you should start at the shortest distance; increase your pace and distance on the succeeding weeks. Experts recommend that you should increase your run by a quarter mile each week until you reach 5K, which is equivalent to 3.1 miles.
You should do cross-training or strength training on Wednesdays and Sundays to increase your cardio and help your muscles adjust to the needs of running. However, if you’re feeling tired or sore after your normal running day, you should use these days as your rest days as well. It’s normal to feel tired or sluggish during your early weeks, so you must not force yourself to run or do cross-training when your body can’t do anymore.
Apart from cross and strength training, your Wednesdays and Sundays can also be a time for the run/walk combination or brisk walking for 25-30 minutes (in the first 4 weeks) or 35-40 minutes (in the last four weeks).

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Important note: The day before your 5K run should be a rest day to help your body recover from the training and avoid injuries.
With these simple steps, you can prepare yourself for the run and finish strong!

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Simple Yet Effective Recovery Plan After A Marathon

RUNNING SHOE SNEAKER RUN SOLEDo you know that after finishing a marathon race, the recovery window for your body can take anywhere from a few weeks up to several months? But more importantly, your body’s recovery depends on the strategies you employ right after the race.Here are some simple yet effective steps to improve your post-race recovery.

Immediate post-race activity

The rate at which your body recovers from the intensity of the race is largely dependent on what you do post-race. In order to help your body return to its normal resting state post-race, you should continue walking for roughly 10 minutes. Take your pictures, grab your medal and refuel, but keep on walking, as this helps your blood flow and heart rate return to its normal condition. Experts also say that this prevents the blood from pooling down your legs, which can cause fainting.

Refuel depleted nutrients

It is important to consume carbs, sodium and as well as some protein to replenish what you burned up over the course of the marathon.These body fuels are most efficiently absorbed by the bodyif done immediately after exercise, when the body is eager to absorb energy. As soon as your stomach can tolerate food, start eating. Most marathons provide bananas, yogurt and other easily digested high-carbohydrate foods. If you are the type of person that doesn’t like to eat recovery foods post-race, then a sports drink might work for you. Especially useful are recovery drinks that are specially formulated with all the nutrients you need post-race.

Get Off Your Feet

After your cool down walk sit or lay down for 1-2 hours. After this it’s time to eat and this time you should go for a proper meal, this meal should also be high in carbs

Monitor your hydration

Dehydration can still occur even after the marathon. It’s therefore important to monitor your fluid intake throughout the day. Drink fluids in small but frequent amounts to ensure that your body is replenished. You can also check your urine output for hydration – pale yellow urine means you’re well-hydrated, but dark-colored urine may indicate that you’re not getting enough fluids, so you need to keep hydrating.

Time Off

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You’re earned it, for the next 2 days no running not even cross training, instead go for a massage you’ve earned it!

The bottom line: Give your body enough time to rest after the race, so that it can reward you with a speedy recovery and help you get back on training sooner than later.

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DIY Deodorant – Use all natural ingredients, most of which are in your pantry!

DIY DEODORANT SHEA BEESWAXI have been using the spray deodorant for some months but I’ve found I also want something a bit more solid and portable so I gave this recipe a try.

So far I love how moisturizing it is and no reaction. I haven’t been able to test it under workout or high temp conditions but for daily use I have remained ‘whiff free’ according to my brutally honest loved ones!

My 1st batch was a little soft so as the weather is warming up I shall increase the beeswax for the next batch

I got all my ingredients online mostly through eBay where I can purchase tiny starter amounts for a few dollars.

I had already bought the Diatomaceous Earth for bug repelling (so far it’s been really effective) got coconut oil at trader Joes (we use it in cooking)GRATED BEASWAX

Shea butter I buy by the lb on eBay and use 2/1 with coconut oil as a general body lotion, I’ve found it to be really effective for my occasional eczema attacks so the only item I had to purchase for this recipe was the beeswax. I bought a pound block as I plan to use if for other things but I think if you just bought an ounce to just for this recipe you would have more than enough

  • Measure shea butter, coconut oil and beeswax into the upper part of your double-boilerGRATED WAX SHEA
  • Melt on low heat over bottom part of double-boiler or a pot with shallow water until beeswax melts
  • or microwave in small glass bowl in 30 second increments
  • Turn off heat and allow to cool for a few minutes
  • Add EO and vit E, then blend in arrowroot & DE.
  • Whisk vigorously to mix thoroughly to a smooth paste

Pour into container and allow to set – it doesn’t take very long

  • 30g Coconut oilDEODORANT TUBE
  • 20g Shea butter
  • 10g Beeswax (grated or beads)
  • 15g Arrowroot powder
  • 15g Diatomaceous Earth – Food Grade!
  • 10 drops of Tea Tree Oil
  • Vitamin E Oil (optional)

20-25 drops of lavender of other essential oils (optional)

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Ways To Reduce Post-Race Heartburn

Have you ever had the feeling of acid going back to your esophagus while drinking a post-race recovery beverage?

If you answered yes, then you might be suffering from post-race heartburn. Exercise can trigger heartburn, especially if the lower esophageal muscles are too relaxed or too weak to function, making the food or acid in the stomach go back up the esophagus.

Here are some smart ways to reduce post-race heart burn.

Give yourself an hour or two to help your stomach digest heavy meals properly before starting a run. Running with a full stomach can cause stomach upsets and heart burn.

It is also best to perform strength training to condition yourself, as well as your digestive system, before a run.

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If you do need to eat shortly before running, rather than struggling to run on a heavy meal, eat some oatmeal instead. Oatmeal is both high in fiber and highly soluble, making it easier for the stomach to digest prior to a race.

Finally, never forget your hydration fuels to keep your digestive tract well-lubricated.

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