Bin Fresh

 

Written by Jenny Catton

 

Everyone wants their kitchen to smell fresh. And a kitchen that smells clean is bound to be healthier than one full of nasty whiffs. After all, bad smells are usually a sign of dirt or germs – not something you would want in your kitchen.

Keeping a kitchen smelling clean isn’t always easy though and one of the biggest causes of unpleasant aromas is your kitchen bin. Used several times a day, bins can quickly become a breeding ground for germs and in turn, bad smells. Here are some tips for keeping your bin smelling fresh and hygienically clean:

 

Empty Regularly
The easiest way to stop food waste from rotting in your kitchen bin is to empty it regularly. You may find it’s better to use a smaller bin that you empty daily, rather than a large one.

 

Line the Bin
You probably already use a bin liner but try also lining the bottom of your bin with cardboard or newspapers as these will absorb any liquids that seep out of your bin liner and can be easily replaced each time you empty the bin.

 

Remember to Wash
Give your bin a thorough wash at least once a week with hot water and detergent.

 

Keep Out of the Heat
Make sure your bin is in a cool spot – away from sunlight or heat from your cooker.

 

Clean Rubbish Only
Rinse out cans and cartons before putting them in the bin to minimise waste and smells. If you have something particularly pongy such as fish skin or pet food, put these straight into your outdoor bin.

 

For more advice about kitchen hygiene, visit: www.kitchenadvice.co.uk

 

Categories: bin liner, fresh, kitchen, kitchen bin, regularly, smelling, smells

How to Make Your Workplace Happier and Healthier

Most of us are interested in our own wellness and wellbeing. This doesn’t stop just because we are in a corporate environment – in fact it can compound the necessity. When you start to think about health, and all of the issues that surround it, it can actually be easy to become a little obsessed with the whole thing. Once you are reaching your own health goals, you start to notice those of the people around you – and co-workers are no exception to this rule.

 

The interesting thing about co-workers is that we spend more time with them than we do with our own families sometimes. We start to care about them, and part of caring means that we are interested in their health and want to improve their long-term outcomes.

 

You do have to be careful about how you tackle the health of your colleagues, however, as it is very easy to be branded as a ‘health nut’ if you start to blab on about your new healthy lifestyle or diet. There’s also no point in telling people that they are unhealthy or doing it all wrong, as they will simply feel defensive. Nobody likes to feel criticised.

 

Instead, there are some small, unobtrusive things that you can do to help encourage a healthier workplace.

 

For example, one thing that you can do is to encourage walking meetings. Meetings are dull and boring at the best of times, often cramped inside a lifeless meeting room. Instead, why not invite your colleague out for a walk. You can walk and talk at the same time, getting in some vital exercise, fresh air and hopefully even some sun. Being outside in the fresh air can also spur on creative thinking. This doesn’t’ mean that you need to discard all notion of sit-down meetings, but when you get the chance, a walk outside (or even through the hallways if you can’t get outside) can do wonders.

Categories: colleague, employee, fresh, fresh air, health, Meetings, nbsp, walk

Frozen Fruit and Vegetables: Are They Good For You?

Everybody knows that you need to eat plenty of fruit if you are looking after your wellness and wellbeing. Vegetables are also a vital part of your diet and nutrition, but it can be hard to always get fresh fruit and veg as it does not store well for very long. Many surveys have shown that people throw out a great deal of spoiled fruit and veg every year, which leads to people turning to store cupboard alternatives such as canned and frozen. But are these products as good as the fresh ones?

 

The answer may well surprise you; whilst it’s true that some fruits and vegetables lose nutrients and flavour when frozen, others thrive brilliantly in your freezer compartment. We’ve put together a list of the best products to eat frozen.

 

Frozen corn kernels are a prime example. When you try these you will find that they have a great deal more flavour than the canned variety, and they are also far better for you. Corn also undergoes a blanching process before being frozen, which can boost zeaxanthin and lutein levels (which help to fight against vision loss) by a large amount. You should consume your frozen corn within six months though.

 

Frozen peas are great, too, having nearly as much flavour and nutrients as the fresh variety. The freezing process even increases the antioxidant activity of peas. Just half a cup of frozen peas provides you with 13 percent of your daily vitamin C requirement, and they last for ages in the freezer. A study found that they had lost less than 10 percent of their nutrients after a whole year in the freezer.

 

We all know the blueberries are fantastic for health, and the good news is that when they are frozen they don’t use any of their wonderful properties. Frozen blueberries can even be microwaved for a minute to boost the levels of anthocyanin (flavonoids that help prevent cancer and heart disease) before consuming.

Categories: freezer, fresh, frozen, frozen corn, frozen peas, fruit, nbsp, nbsp frozen, vegetables

5 Alternative Seasonal Affective Disorder Tips

For a country that revels in berating its weather, it is easy to dismiss the prevalence of Seasonal Affective Disorder (SAD). Nonetheless, this is indeed a medical affliction. According to BUPA, those aged between 18 and 30 have a greater propensity of being affected by this disorder; moreover women are unfortunately more vulnerable to it. Growing literature on how to combat SAD offers a repetitive list of ways to banish the blues; however receiving a fresh perspective might be the motivation you require to survive the start of 2014.

 

Although using artificial lighting and seeking medical help is always recommended, other less well known cures exist to increase one’s serotonin levels. Here we examine alternative tips to combat SAD, from going fishing to braving the elusive 6am rays.

 

The eternally therapeutic Yoga

Focusing on regulating your breathing is essential, especially when you’re affected by highly oscillating mood swings that turn you into a yo-yo. The benefits of undertaking yoga have been prevalent for years, and those who suffer from SAD require a healthy circulation to ensure their body remains feeling fresh and active. Moreover, attending a yoga class has the natural advantage of a. leaving your humble abode and getting that much needed burst of fresh air, and b. meeting new people in a time when you aren’t feeling inclined to be social. Yoga does not require previous experience, nor do you need to exceptionally agile, merely a willingness to follow the lead of an instructor who for the record will be outrageously fit and flexible!

 

Bake

The temptation to carb load is present all-day, every day. However, during the wintry months this temptation grows exponentially. Staying in doors eating a large packet of cookies becomes a far more viable option and thus leads to the unnecessary consumption of sugars. This in turn has an overly worsening affect on those who experience SAD. Instead try your hand at baking. Whilst sweet treats are usually what we choose to bake first, baking bread and savoury dishes is equally an adventure. Try baking with fruits, especially lemon to combat the urges of endless bowls of pasta! Not strictly within the realms of baking but crepes with fresh fruit or pancakes with berry compotes are an excellent way to indulge yourself, as opposed to mindlessly gorging on comfort food. The smell and sights of freshly baked goods is usually thoroughly welcomes by our senses, and nothing says success quite like your very own homemade treat.

 

Go fishing

Another way of dealing with SAD is simply to occupy your mind and time. A seemingly obvious suggestion, as many of you will already know from experience, this is easier said than done. Fishing is one of those hobbies we envision our uncles undertaking, but perhaps it is time to experience this leisure pursuit for ourselves. Picture a different setting…one of tranquillity and wintry sunshine. Fishing offers a peace of mind, even if the net result is you catching a nondescript fish and then releasing it back into the waters. It would be ideal to go with someone else as fishing is prone to being a solitary activity and those with SAD would probably benefit from greater level of social interaction. If fishing does not feel like your calling, explore other activities that at first don’t seem to be for you.

 

Get a puppy

Our reluctance to brave the outdoors is greatly mitigated when we have a companion very eager to drag us outside at any given opportunity. Getting a puppy is naturally not for everyone. Allergies, work commitments or simply a dislike of canines might put you off. However, if you are on the fence about this one give it a cheeky consideration. Dogs are universally acknowledged as being one of the most playful and loyal companions. Those affected by SAD would benefit from the presence of a pup in multiple ways.  In winter sunlight is greatly rationed and limited to the first few hours after dawn. The thought of rising at 6am is wholly horrifying; however an eager puppy may be just the thing to propel you from under your covers!

 

Learn a language

It doesn’t require in-depth research to suggest occupying the mind and directing it away from baseless worry will be beneficial. Learning a language is usually a skill we dispense when we leave school, but it isn’t too late to reclaim it. Our brain is a complex mechanism and needs constant stimulation, those who suffer from SAD are exceptionally prone to greater periods of inactivity. This is further exacerbated by the increased production of melatonin due to the predominantly darker days, which consequently makes you feel sleepier. We managed to have a chat with Omar El-Gohary, the head chemist at Britain’s leading online medical retailer ChemistDirect, and this is what he had to say, “A way to combat this is to introduce your brain to a fresh challenge that will engage it and thus not allow it to switch off!” Whether you’ve been meaning to brush up on your rusty French or have travel plans on the horizon which might require you to familiarise yourself with the local language, the incentives for learning a new language continue to be advantageous.

 

**By Prerna Prasad

Categories: affective disorder, Alternative, combat sad, fishing, fresh, nbsp, require, seasonal affective, seasonal affective disorder, Tips, yoga

Crème de la Crème: Superfoods that Are a Cut above the Rest

While including any fruits or veggies in your diet will be beneficial for your wellness – not to mention your waistline – some fresh foods have more of an impact on your wellbeing than others. We’ve rounded up the crème de la crème; the Supermen of all superfoods, which all contain more than their fair share of vitamins, minerals, and disease-fighting nutrients.

1. Alfalfa sprouts: Aside from being virtually fat-free and sporting less than 10 calories in a single cup, alfalfa sprouts are packed with phytochemicals called saponins. Why are these important? Saponins are thought to protect you against cancer and help lower your cholesterol. Try adding a few alfalfa sprouts on top of your turkey or veggie burger, or else get some of that fresh, earthy crunch in salads or sandwiches.

2. Apples: Sure they’re not exotic or new, but there’s a reason why apples have stood the test of time. This superfood is the richest fruit source of pection, which is a soluble fibre that lowers your blood pressure, reduces your cholesterol, decreases your risk of colon and breast cancers, and maybe even lessens the severity of your diabetes. If apples have never been your thing, try a different variety or toss a few slices with field greens, toasted pecans, and a light vinaigrette.

3. Avocados: In just one half of a medium-sized avocado, you’ll find 15% of your recommended daily folate intake and more than four grams of fibre. Avocados are also a powerhouse for heart health, being free of cholesterol while also rich in monounsaturated fats and potassium. Avocados make for a great base in creamy sandwich spreads, or you can add a few chunks to your favourite salsa for a simple and delicious way to dress up grilled chicken or fish.

4. Cranberries: You may have heard that the cranberry’s wheel-house is in protecting you against urinary tract infections, but don’t limit its superfood potential. Cranberries may improve blood cholesterol and aid in recovery from strokes, while cranberry juice has been shown to increase the potency of cancer drugs. You can get these tart and tangy berries in frozen form throughout the year, but the best time to eat them fresh is during their peak season from October through December.

5. Flaxseed: On top of lowering your blood cholesterol and reducing your risk of heart attacks, flaxseed also provides you with a rich source of lignan, a powerful antioxidant that may be a formidable force against disease and certain cancers, especially breast cancer. You digest ground seeds more efficiently than whole seeds, so these are the best ones to plump for. In just two tablespoons of ground seeds, you’ll find 20% of your recommended daily fibre intake and more than 100% of your recommended intake for omega-3 fatty acids, which fight inflammation. However, as flaxseeds are so full of fibre, you need to be careful when incorporating them into your diet. Doing too much too quickly can have a laxative effect, so gradually add it to baked goods (for a nutty flavour), on top of your cereal, or blended with yoghurt and fresh fruit for a tasty smoothie.

6. Papayas: Just one cup of papaya cubes gives you well over your daily requirement for vitamin C, as well as packing a nutritional one-two-punch of potassium and folate. Moreover, papaya is a good source of two powerful antioxidants – vitamins A and E – that protect you against heart disease and colon cancer. The rich, buttery flesh of this tropical superfood is amazing in smoothies and salads, but you’ll love it just on its own when you scoop it out of the shell with a spoon.

Categories: Alfalfa Sprouts, blood cholesterol, cancer, cholesterol, fibre, Flaxseed, fresh, ground seeds, Papaya, recommended, recommended daily

How to Make Your Kitchen the Centre of Family Wellness

Your kitchen is more than a place to prepare food; it’s a creative space at the centre of family wellness. If you want to take care of your family’s wellbeing by cooking and eating well, the first thing you need to do is sort out your kitchen wellness. According to natural personal chef and holistic nutritionist Marni Wasserman, ‘The kitchen should really be the centre point of your home.’ So, how do you give your kitchen a healthy makeover?

 

1. Let your light shine: In many homes, spacious, well-lit kitchens are where everyone congregates and connects, so make sure you let in as much natural light as possible, even if that just means opening the blinds. Wasserman details, ‘Connecting with nature will inspire your food choices. We installed a skylight, which brightens my kitchen when it’s sunny and provides a cosy, comfortable feeling when it’s raining.’

 

2. Go au naturel: Natural, earthy tones like greens, browns and yellows make for good bases colours when you’re repainting your kitchen. Wasserman notes, ‘I always say, the more natural the better, but it’s really about finding a colour palette that makes you feel good.’ If natural is a bit too neutral for you, spice up your room with bright artwork or a funky-patterned glass backsplash. Another good way to add some colour and freshness to the room is to create a beautiful and simple centrepiece of a glass bowl filled with fresh and exciting fruits. Don’t just go for the staple apples and oranges but branch out and keep replenishing the bowl with whatever colourful fruits are in season. Not only will this liven up the kitchen, but it will give you lots of exciting options when you’re cooking or in the mood for a snack.

 

3. Always go for glass: If you want to keep your counters organised and your ingredients fresh, but still have a gorgeous kitchen, glass bottles, vases and mason jars are just the thing you need. Wasserman suggests, ‘Fill an oversize vase with lemons to give your room some colour.’ Another good idea is to store nuts, grains, seeds and beans in glass jars and display them on your countertop in an organised fashion, as this will make them more tempting to eat. However, while you should have these things on display, it’s important to keep them out of direct light.

 

4. Plant an indoor garden: Bringing a little bit of the outdoors to the indoors is always invigorating in any room, but why stop at fresh flowers (which will soon be not-so fresh) when you can instead plant a small indoor herb garden?  Fresh herbs will infuse your kitchen with natural aromas and ‘potted basil and oregano will liven up your windowsills and add flavour to your favourite recipes,’ says Wasserman.

 

5. Update your appliances and cooking utensils: Inspire your inner chef with some shiny new toys to play with. Wasserman recommends, ‘When choosing a stove, a gas burner is ideal. It looks great and the quality of cooking is much better.’ However, you don’t have to install a new oven if yours is working perfectly well (why would you?) Instead, try updating your cooking tools to match the vibe of the room. If you have earthy tones in your kitchen, displaying bamboo utensils in a matching basket works really well. If, on the other hand, black and silver is more your style, mount a brushed stainless-steel utensil rack near your stove. Wasserman adds, ‘Titanium pots and pans are the nicest looking and best quality for cooking.’

Categories: cooking, earthy tones, Family Wellness, fresh, Indoor Garden, kitchen, Natural, Natural Light, Neutral Tones, wasserman

How Can Growing Your Own Herbs Help to Improve Your Health?

The idea of a herb garden may appeal as a way of enhancing your dinner dishes, but what about your wellbeing? Herbs are often used as part of complementary wellness methods, so how can you use herbs and gardening to help improve your health?

Firstly, herbs contain lots of vitamins and minerals, which can have numerous benefits to your wellness. Certain herbs can help to increase your circulation, improve your digestion, supply your body with rich antioxidants, and also have astringent and antiseptic properties. As different herbs do different things, you need to use a variety to ensure sure you get all the benefits, but that doesn’t mean you have to ingest all of them. You can also use herbs, such as lavender, as part of aromatherapy to help you de-stress and increase relaxation.

If you have your own herb garden, you’ll always have free, fresh herbs on hand rather than artificial flavours or dried seasonings. Fresh herbs are more potent and flavourful, and more full of nutrients as they haven’t gone through processing and packaging. You can grow them outside or inside, but if you can start your own herb garden outside then your herbs will be even more beneficial. Gardening helps you to get some exercise, as well as getting you outdoors so you can soak up your daily dose of vitamin D from the sunshine.

However, even if you can only manage a small herb garden in your window, tending this can be therapeutic and help relieve stress, as well as helping to cleanse the air and increase your home’s oxygen levels. When it comes to using your herbs, you may think that you’ll only need a small amount, and end up wasting lots of the plant. However, if you can’t use an herb now, you can store it for later! Freezing or drying your herbs will help them to keep for future use. You can freeze some herb leaves in ice cube trays, and this is better than drying the herbs as they will retain more of their just-picked flavour. If you still have too many herbs to use or store, share the love and give your leftovers to a friend!

How Can Growing Your Own Herbs Help to Improve Your Health?

Categories: fresh, herbs, home-grown