Bar of Soap to Liquid Soap

Turn A Bar of Soap Into Liquid Hand Soap

I have a confession to make. I don’t like bar soap. It gets dirty and takes a long time to use up, so I usually get fed up with it and throw it in the trash.
Despite this, people seem to like to give me bar soap, which I feel guilty not using. So I have been buying liquid hand soap at $3 a bottle and putting the bar soap in a box with the intention of somehow finding a use for it.
Then it occurred to me that I might be able to convert the bar soap into liquid hand soap. Why didn’t I think of it before? I did some research and found out that it is easy to do. All it takes is melting the soap with water, adding a little vegetable glycerin, and voilà, you have made liquid hand soap.

So I tried it and was thrilled to find that it works great! From one bar of soap, I made close to 2 liters of hand soap, which will last a long time. The only thing I purchased for this project was a $2 bottle of glycerin at my local drug store:

Glycerin is made from plant oils and is commonly used in soaps, shampoos, moisturizers, etc. Since bar soap already has glycerin in it, I tried this experiment both ways, with and without the added glycerin. I found that the below recipe worked fine without the glycerin, except that the soap tended to clump and didn’t have as smooth a texture. It made enough of a difference that I would recommend adding the glycerin, but you can also try the recipe without it, if you wish.

How To Turn A Bar of Soap Into Liquid Hand Soap
Ingredients:

1 c soap flakes
10 c water
1 Tbs glycerin

Equipment:

Cheese grater
A large pot
Measuring cup and spoons
A spatula for stirring
A soap container with a hand pump
A container to hold excess soap
Funnel

Directions:
First, grate the soap. Get out your cheese grater, grab the soap, and get grating. I found this to be surprisingly easy, although the soap particles tend to float in the air as you grate. You can wear a mask to avoid breathing it in. When you’re done, the soap flakes look like grated Parmesan:

One bar of soap yielded a little over 1.5 cups of flakes. The recipe only uses one cup of soap flakes, so I put the remaining soap in a jar for later use.
In a large pot, combine 1 cup soap flakes, 10 cups water, and 1 Tbs glycerin. Turn on medium-low heat and stir until the soap dissolves. This happens fast, about a minute or two.
Let the soap cool completely, then pour into the containers using the funnel. That’s all there is to it!

As I mentioned, this recipe makes a lot of soap, about 6 bottles worth. I put the excess in a large bottle and am storing it under the sink. When I run out, I will simply pull out the big bottle and funnel some more into the smaller bottle.
You can also use this soap as body wash. To make it smell nice, add a drop or two of essential oil to the mix.
As I mentioned, the only thing I bought for this experiment was the glycerin. I reused the bottles and the soap was a gift. (Alternately, I could have saved soap slivers and made the hand soap that way.)
In the end, I used about $.40 worth of glycerin to make the equivalent of 6 bottles of hand soap. That’s a savings $17.60, well worth the half hour of my time it took to make the soap.

UPDATE: I tried this with Dove Sensitive Skin Soap too. If you want to turn a bar of DOVE soap into liquid soap, click here for the recipe.

ETA: The kind of soap you use may be a bit of a wild card, since every soap will have different ingredients in it. I got the best results with a bar of Yardley soap, which did not even need the glycerin to become hand soap. In general, a higher quality soap will probably yield better liquid hand soap.
Dove Sensitive Skin Beauty Bar seems to be more difficult to turn into hand soap, which I would guess has something to do with the “sensitive” formula.
ETA II: I’m happy so many of you are finding this recipe helpful. If you are having trouble, such as thin or watery soap or “snot-like” (?) soap, I encourage you to read through the comments. Lots of people have reported back with their experiences with the recipe. It seems that sometimes letting the soap sit to thicken in the pot or hacking it with a hand blender to loosen it does the trick.
ETA III: For a solution on getting the soap to lather, try a foaming soap dispenser.

Wild Edible Plants

Ok all you Naturalist out there! It's time to bring out the NATURE in you!! Thought this site was very interest....

The Hidden Food in Your Yard - You May Walk by It Every Day...

Visit the Mercola Video Library

Story at-a-glance

• Many varieties of wild plants offer great nutritional benefits.
• Purslane might be the richest source of plant-based omega-3 fats, as well as being loaded with vitamins A, C, and E.
• Even a high-quality, nutritious wild plant or herb can cause an unexpected reaction in some people. Try them one at a time and in SMALL amounts to see how your body is going to react.
• It's a good idea to compile a library of books and field guides about wild edibles, as well as familiarizing yourself with toxic look-alikes to avoid. There is even a wild edible iPhone application to help you on your quest.

By Dr. Mercola

A major part of achieving optimal health is living in partnership with nature.
Growing your own food is a great way to rekindle this connection with nature.
But have you thought about eating plants that grow wild—perhaps in your own backyard?
Some "weeds" can be delicious if prepared properly, and they are absolutely free.
In an article published earlier this summer, Live Science collected some easy-to-identify healthful weeds, including:

• Dandelion: The entire plant is edible, and the leaves contain vitamins A, C and K, along with calcium, iron, manganese, and potassium.
• Purslane: Purslane tops the list of plants with omega-3 fats.
• Lamb's-quarters: Lamb's-quarters are like spinach, except healthier, tastier and easier to grow.
• Plantain: Not the better-known banana-like plant with the same name.  It has a nutritional profile similar to dandelion.
• Stinging Nettles: If you handle them so that you don't get a painful rash from the tiny, acid-filled needles, these are delicious and nutritious cooked or prepared as a tea.

This is of course how our ancestors ate. They hunted and gathered, and ALL of it was wild. And by all accounts, they were far healthier than we are.
Of course, like anything else, identification and use of wild plants requires spending some time educating yourself, lest you eat something inedible or even poisonous. But with some attention to learning what to look for, you can avail yourself of some of the most highly nutritious, health-promoting plants for FREE—and have a lot of fun doing it. With the availability of the Internet, in addition to a number of excellent printed books and even wild-food foraging classes, this information is now easy to access.
So, grab your favorite weeding tool and a basket, and step outside to see what little gems you can find in your own backyard!

Major Groupings of Wild Edible Plants

Plants are classified into groups based on their botanical family, and there are hundreds of families within the plant kingdom. For the purpose of this article, we will focus on a few select members of the following five families:

Purslane family (Portulacaceae), includes miner's lettuce, red maids, rose moss and purslane		Sunflower family (Asteraceae), includes dandelions, daisies, and thistle (largest plant family with more than 22,000 species)		Goosefoot family (Chenopodiaceae), includes spinach, Swiss chard, beets, quinoa, and lamb's quarter
Plantain family (Plantaginaceae), includes common plantain, water plantain, and Northern plantain			Nettle family (Urticaceae), includes stinging nettle, wood nettle, and clearweed

Purslane

First, let's take a look at the rock star of wild edibles: purslane—from the Purslane family, of course.
Purslane, or Portulaca oleracea (also called duckweed, fatweed, pigweed, pusley, verdolaga, ma chi xian in Chinese, munyeroo, or wild portulaca) is the omega-3 powerhouse of the vegetation kingdom, and there's a high probability it's growing in your yard right now. According to Mother Earth News, it's the most reported "weed" species in the world.
Purslane looks very much like a miniature jade plant, with fleshy succulent leaves and reddish stems. The stems grow flat to the ground and radiate outward from a single taproot, sometimes forming large, flat circular mats up to 16 inches across. In about mid-July, purslane develops tiny yellow flowers about one quarter inch in diameter. Seeds of purslane are extremely tough, some remaining viable in the soil for 40 years. A single purslane plant can produce up to 200,000 seeds! And purslane can grow in almost anything, from fertile garden loam to the most arid desert soil, and even in your rock driveway.
Be careful not to confuse purslane with spurge, because they can look similar, and spurge will make you sick. This video shows you how to tell them apart. In the plant kingdom, similar appearing plants often grow next to each other—and often one is poisonous! Purslane has a stellar omega-3 fatty acid profile, compared to other vegetables. As you can see from the chart below, purslane beats all of the other veggies for omega-3s.

Omega-3 Levels in Common Foods
Romaine lettuce, 1 cup, 53 mg	Purslane, 1 cup, 300-400 mg
Flaxseed oil, 1 Tbsp., 7196 mg	Broccoli, raw, 1 stalk, 147 mg
Chia seeds, 1 ounce, 4915 mg	Cauliflower, ½ cup, 104 mg
Walnuts, 1 ounce, 2542 mg	Spinach, 1 cup, 41 mg
Walnut Oil, 1 Tbsp., 1404 mg

In addition to its bounty of omega-3 fatty acids, purslane has other nutritional benefits:

• SIX times more vitamin E than spinach
• SEVEN times more beta carotene than carrots, providing 1320 IU/100g of vitamin A (44 percent of the RDA), which is one of the highest among green leafy vegetables
• 25 mg of vitamin C per cup (20 percent of the RDA)
• Rich in magnesium, calcium, iron, riboflavin, potassium, phosphorous and manganese

Purslane is reportedly beneficial if you have urinary or digestive problems, and has antifungal and antimicrobial effects. It has also been found useful for skin conditions such as acne, psoriasis, and sunburn. Some people compare purslane's taste to spinach or watercress, with a "crunchy lemony" flavor. Look for tender young leaves and stems, which are good in salads or sandwiches. Purslane is also rich in pectin, so it can be used to thicken soups and stews. According to Weston A. Price Foundation, the ancient Greeks made a bread flour from Purslane seeds and pickled its fleshy stems; the Mexicans enjoy it with eggs and pork, and the Chinese toss it with noodles.
If you need a little culinary advice, there are quite a few purslane recipes out there—check out Prairieland CSA, Weston A. Price, Sunset Part CSA, and Epicurious.

Dandelion

You are probably already familiar with dandelions. There isn't a yard in America that hasn't sprouted a dandelion or two, usually greeted with vitriol by gardeners everywhere. But, in the words of The Daily Green,

"If you can't beat 'em, eat 'em!"

Every part of the dandelion is edible and full of nutrition. Dandelion, or Taraxacum officinale, is part of the Sunflower Family (Asteraceae). It also goes by other common names, including priest's crown, Irish daisy, monk's head, blowball and lion's tooth. Dandelions have antioxidant properties and contain bitter crystalline compounds called Taraxacin and Taracerin, along with inulin and levulin, compounds thought to explain some of its therapeutic properties.Dandelions offer you a wealth of nutrition!
They contain:

One of the richest sources of beta carotene of all herbs (10161 IU per 100g, which is 338 percent of the RDA)	Numerous flavonoids, including FOUR times the beta carotene of broccoli; also lutein, cryptoxanthin and zeaxanthin	Possibly the HIGHEST herbal source of vitamin K 1, providing 650 percent of the RDA
Vitamins, including folic acid, riboflavin, pyroxidine, niacin, and vitamins E and C	Great source of minerals, including magnesium, calcium, potassium, manganese, and iron	Leaves rich in dietary fiber, as well as a good laxative

Dandelions are found abundantly in fields, lawns and meadows. They have a long, stout taproot from which long, jagged dark green leaves radiate. The yellow flower rises straight up from the root, which matures into the fluffy white puffball you remember blowing away as a child. All parts of the plant exude a milky white "latex" fluid, if broken. The root is filled with a somewhat "yam-like" white pulp and can be harvested in summer for medicinal purposes. The Japanese actually use the root in cooking.
Dandelion leaves can be used in salads, soups, juiced, cooked the same way as spinach, or dried (with flowers) to make dandelion tea. The root can be dried and roasted and used as a coffee substitute, and the flowers can be used to make dandelion wine.
Dandelions are known for the following therapeutic properties:

• Laxative and diuretic; useful for premenstrual bloating and edema
• Normalizing blood sugar and cholesterol (dandelion root)
• Tonic; appetite stimulant and a good general stomach remedy
• Liver cleanser; remedy for liver and gall bladder problems
• Agent for treating burns and stings (inside surface of flower stems)

Dandelions also have antiviral effects so may be useful in combating herpes and AIDS. For more information on the nutritional and medicinal properties of dandelions, go to this article by Leaf Lady. Be careful not to confuse dandelion plants with Hawksbeard, which can look very similar. Hawksbeard won't kill you, but it certainly doesn't offer the great nutritional benefits of dandelion. Here is a video showing how to tell them apart.

Lamb's Quarter

The third weed-gem is called Lamb's quarter (or Chenopodium album), also called goosefoot, wild spinach, pigsweed or fat-hen. Lamb's quarter is a European relative of spinach and beets. It can be found along roadsides, in overgrown fields, on vacant lots, in disturbed soil, and is probably growing in your own backyard. The plants get to be quite tall, reaching up to 6 feet or even taller. But after flowering, they are usually found lying down if not supported by neighboring plants.
Lamb's quarter has diamond shaped leaves with shallow "teeth" and a telltale white, waxy powder on the undersides of its leaves, which makes identification relatively easy. This powdery substance gives it a dusty appearance at a distance, which is why lamb's quarter is sometimes called "white goosefoot."
Lamb's quarter contains:

• A whopping 11,600 IU of beta carotene per half cup (compared to 6500mg for Swiss chard, and 8100mg for spinach)
• 300mg calcium per half cup (compared to 88mg for Swiss chard, and 93mg for spinach)
• More than 4 percent protein

Lamb's quarter is also rich in vitamin C, riboflavin, folate, magnesium, potassium, vitamin E, B6 and thiamine. Wild spinach is much more nutrient rich than its cultivated cousin and tastes very similar. You can prepare lamb's quarter in the same ways as you fix regular spinach. Make sure your specimen is CLEAN because lamb's quarter is a "purifier herb" that pulls pollutants out of the soil, concentrating them in the leaves.
For a few recipes, click here and here.
According to Wildman Steve Brill, lamb's quarter, which is odorless, looks much like a mildly poisonous plant called epazote, which smells resinous—so become familiar with both so you don't confuse the two. Here is Steve's video tutorial on lamb's quarter, with lots of visuals to help you learn to identify it.

Plantain

Plantains, or Plantago major, have a family all their own—the Plantain family (Plantaginaceae). It goes by many names, including common plantain, broadleaf plantain, ripple grass, waybread, snakeweed, Cuckoo's bread, Englishman's foot and White Man's foot, because it was said to grow wherever your feet touch the ground. By the way, this is not at all related to the banana-like fruit called "plantain," which is part of the Banana family (Musaceae).
This cool season perennial herb loves damp, infertile soil and fertile lawns, and has broad oval leaves (up to 10 inches long) with fibrous roots that spread out in a rosette. The plants produce numerous, small flowers along the ends of a long stalk, between 8 and 20 inches tall.
The young leaves of plantains are edible raw or cooked and are rich in vitamin B1 and riboflavin. This herb has a long history of medicinal use, dating back to ancient times. It truly seems to be a panacea for everything, as the list of its uses is extensive. One American Indian name for plantain translates as "life medicine," which says it all.
Part of plantain's nutritional power comes from a remarkable glycoside called Aucubin, which is reported in the Journal of Toxicology to be a potent anti-toxin. In fact, this "weed" is full of effective agents, including ascorbic acid, apigenin (a phytonutrient with strong antioxidant properties), benzoic acid, oleanolic acid, and salicylic acid, among others, which give the plant a wide range of uses as an antiseptic, poison antidote, anti-inflammatory, antitussive, diuretic, hemostatic, and even a heart remedy.
There is medical evidence that plantain can help with a variety of health problems, including:

Asthma, coughing, sinusitis, bronchitis tuberculosis and emphysema	Bladder problems, cystitis	Fever	Hypertension
Rheumatism	Blood sugar control	Diarrhea, dysentery, gastritis, peptic ulcer, Irritable bowel syndrome (IBS), hemorrhoids and constipation	Allergies and hay fever
Providing a natural aversion to tobacco	Stopping bleeding	Skin inflammation, wounds, stings, and malignant ulcers	Rattlesnake bites

Stinging Nettles

Last but not least is the wickedly fascinating stinging nettle, a member of the Nettle family, Urtica dioica. This nettle's nasty sting is well concealed behind its beautiful lacey leaves, which can shoot little poison darts into you if you aren't paying attention.
The leaves look a great deal like mint… but they certainly don't behave like it!
The nettle's sting comes from tiny hollow hairs on its stems and on the underside of its leaves. Inside these hairs is a mixture of chemicals, including histamine, acetylcholine, serotonin, and formic acid. Whey you touch the hairs, they break, exposing sharp points that inject your skin with the toxin. Ouch!
The sting of the stinging nettle is a pretty good way to positively identify it. But there is another stinging plant, the Cnidoscolus stimulosus (or spurge nettle, which isn't actually part of the Nettle family) that you could confuse it with. Spurge nettle has palm shaped or hand shaped leaves, as contrasted to the stinging nettle's hock shaped or lance shaped leaves. You can learn more about stinging nettle in this short video tutorial by Green Deane.
David Wolfe shows you how to pick stinging nettles without getting stung in this video. If you do get stung, applying a paste of baking soda and water is said to effectively soothe local pain and inflammation.
Nettles are high in iron, potassium, manganese, calcium and vitamins A, C, D and K. Each cup of nettles supplies you with a whopping 1,790 IU of vitamin A, which is three days' RDA. The parts of the nettle most commonly consumed are the leaves and roots, as the stems are quite tough on a mature plant.
Stinging nettle has the following medicinal uses:

Treating anemia and fatigue, due to its high iron and chlorophyll content	Relief of arthritis, joint pain, and gout (internally and externally), by promoting elimination of uric acid from your joints
Nettle root is reported to be helpful for enlarged prostate (Benign Prostate Hyperplasia, or BPH)	As a styptic (an arrestor of local bleeding)
Urinary tract infections	Breaking down urinary stones
Relief from hay fever and seasonal allergies	Treatment for hives, rashes, and other skin irritations (especially reactions to shellfish) by virtue of its antihistamine properties
Diuretic	Stinging nettle is even rumored to be an aphrodisiac

Most people cook stinging nettles because cooking neutralizes the sting, although there are some uber-hard core foodies who eat them raw. Soaking them also reportedly helps remove the stinging chemicals, so do that first if you want to try them in a salad. For some great sounding nettle recipes, see this article by HonestFood.net.
There are certainly more good wild edibles out there. Prickly lettuce, chickweed, sow thistle, red clover, burdock, cattails, Japanese knotweed, and sheep sorrel all deserve attention but are beyond the scope of one article. As you expand your wild palate, you can gradually learn about some of the other wild edibles just waiting for your discovery.
Safety Tips for the Frolicking Forager
Before foraging out your new wild-edible adventure, there are some precautions to take, since not all wild plants are safe to eat.

You should never eat a plant unless you are entirely sure it is not poisonous.

According to raw food and wild plant expert Sergei Boutenko:

"When you harvest wild plants for food, there is a high guarantee that edible plants will be sharing their living space with non-edibles. These non-edibles may range in toxicity from mild to extreme. If you are anything like me, then you too prefer to avoid any form of poisoning whether it is mild or severe. For this reason it is a good idea to first learn how to positively identify wild plants and then exercise caution when gathering them for food.

Fortunately, there are far more edible plants than poisonous ones. Boutenko claims there are thousands of safe, edible plants growing wild in North America, but there are only 150 listed by the American Association of Poison Control as poisonous. Of those 150, only about 50 are considered to be "highly poisonous" (i.e., can be fatal), and the rest are classified as "mildly poisonous," which means they may cause nausea, diarrhea, or headache, but probably not kill you.
Boutenko argues that it isn't too difficult to learn what you need to know to avoid the 50 dangerous plants, and once you're familiar with those, your chances of getting poisoned are almost nil. Some communities even offer classes that teach you how to identify safe, edible plants, so you might want to investigate the possibility of a "foraging," "grazing" or "wildcrafting" workshop in your area. And purchasing a good field guide will get you off to a good start.
Some of the most common poisonous plants you will need to familiarize yourself with are listed in the table that follows. Please understand, this is NOT a comprehensive list, but just a sampling.

Hyacinth, Narcissus, Daffodil	Oleander	Rosary Pea, Castor Bean	Monkshood
Foxglove	Daphne	Yew	Moonseed
Mistletoe	Water Hemlock and Poison Hemlock	Nightshade	Jimson Weed (Thorn Apple)

According to Wilderness Survival, if you see a wild plant you can't identify, the characteristics that you should regard as "red flags" for toxicity include:

Milky or discolored sap	Beans, bulbs, or seeds in pods
Bitter or soapy taste	Spines, fine hairs or thorns
Dill, carrot, parsnip, or parsley like foliage	"Almond" scent in woody parts or leaves
Grain heads with pink, purple, or black spurs	Three-leaved growth pattern

The fact that a plant has some of these characteristics doesn't necessarily mean it's poisonous, but if you can't positively identify it, you're better off not adding it to your salad. And remember to NEVER harvest plants that have been exposed to herbicides or pesticides, road salt, asphalt runoff, paint or pet waste. Here is one helpful site that includes pictures of poisonous look-alikes, side by side with the edibles.
One last word of caution: Introduce new wild foods to your body gradually.
Even a high-quality, nutritious wild plant or herb can cause an unexpected reaction in some people. Try them one at a time and in SMALL amounts to see how your body is going to react. If you feel good, have at it! But don't consume a big bowl of wild greens all at once that you've never eaten before, because if you DO have a bad reaction to one of them, you won't know WHICH one.

Additional Resources

Edible wild plant expert John Kallas recommends that, if you want to begin a foraging lifestyle, you should have a "starting library" that consists of the following:

1. Three books about edible wild plants
2. Three books about plant identification
3. Three books about poisonous plants

He also makes suggestions about what books to choose in each category.
The following are a few book suggestions, to get you started:

• Edible Wild Plants - Wild Foods from Dirt to Plate Volume 1 by John Kallas
• The Forager's Harvest: A Guide to Identifying, Harvesting, and Preparing Edible Wild Plants by Samuel Thayer
• Nature's Garden: A Guide to Identifying, Harvesting, and Preparing Edible Wild Plants by Samuel Thayer
• Identifying and Harvesting Edible and Medicinal Plants in Wild (and Not So Wild) Places by Steve Brill
• The Wild Table: Seasonal Foraged Food and Recipes by Connie Green and Sarah Scott

If you prefer to learn by video, you might want to take a look at Green Deane's video series about edible plants. He has 125 videos on YouTube, most of them about foraging.
Lastly, Sergei Boutenko has released an iPhone app called "Wild Edibles" for those of you who want a field guide right inside your smart phone.
Happy foraging!

 

Easter Bunny Treats

I love this fun & simple dessert for kids anytime of the year!! It's such a cute Taste of Home Recipe.

Easter Bunny Treats Recipe

Ingredients:

• 2/3 cup vanilla frosting
• 30 large marshmallows
• Pink gel or paste food coloring
• Red and pink heart-shaped decorating sprinkles
• 60 miniature marshmallows

DirectionsEaster Bunny Treats Recipe 1.  Frost the tops of 12 large marshmallows; stack a large marshmallow on top of each. Quarter the remaining large marshmallows; set aside for ears. Tint 1/4 cup frosting pink. Cut a small hole in the corner of a pastry or plastic bag; place pink frosting in bag.

2.  Pipe a ribbon between the stacked marshmallows for bow tie. With white frosting, attach red hearts for eyes and a pink heart for nose. Pipe pink whiskers and smile.

3.  For ears, pipe the center of quartered marshmallows pink; attach to head with white frosting. With the remaining white frosting, attach the miniature marshmallows for legs and tail. Let stand until dry. Yield: 1 dozen.

15

Originally published as Easter Bunny Treats in Quick Cooking March/April 2003, p48

Dr. Oz's Butt-Busting Brownie!!

If you think brownies are off-limits when you’re trying to get fit, think again! This no-bake brownie is not your typical dessert. The cayenne revs up your metabolism to get your body moving and the cinnamon helps process sugar intake, which helps keep fat from being absorbed into your bottom. It’s a win-win!

Ingredients


1 cup raw cacao powder
1/4 tsp cayenne
2 tsp cinnamon
1/2 cup low fat milk
1 cup organic raisins
1 cup oats

Directions 

In a food processor purée the cacao, cayenne, cinnamon, milk and raisins until a smooth paste forms. Add the oats to the food processor and quickly pulse to incorporate them. Transfer the mix into a square or rectangular container lined cross wise with wax paper. Press down to form the ‘brownie' base. Refrigerate until firm. Cut into squares before serving. Enjoy!

Antioxidants Fiber and Omega 3's

The 8 Powerhouse Foods You Should Be Eating

 

These 8 powerhouse foods are filled with nutrients that are very beneficial for your body. Consider adding these foods to your diet to assist in weight loss and add antioxidants, fiber, and omega 3's - just to name a few benefits.

1. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy. These vegetables all have compound called glucosinolates which have been shown to reduce the risk of certain cancers, according to a 2005 article from Pennington Nutrition Series. They have also been shown to reduce oxidative stress in the body.

These vegetables are high in vitamins and minerals such as vitamins A, C, folic acid, and magnesium. Add cruciferous vegetables to stir-fries, casseroles, soups, and vegetable platters. Take care not to overcook them as they release a sulfurous compound when overcooked.

2. Red Beans
Small red beans look like a smaller version of the kidney bean, and it is used commonly in the traditional Latin dish of red beans and rice. This small bean was ranked the highest in antioxidant amount according to a 2004 study by the USDA. Antioxidants may help decrease stress in the body and help prevent many chronic diseases such as cardiovascular disease, cancer. and Alzheimer's disease. Incorporate a variety of antioxidant rich foods such as beans, nuts, fruits, and vegetables into your diet for the maximum benefit from these foods.  

3. Cherries
One major health benefit from cherries is their ability to help reduce inflammation in the body. A 2006 study from The Journal of Nutrition suggests that consuming Bing cherries may reduce certain inflammatory markers in the body. Subjects in this study consumed 280 gm of cherries per day for 28 days and blood samples were compared with subjects who did not eat Bing cherries. Cherries are high in a compound called anthocyanins, which is what gives them their bright red color. Anthocyanins are an antioxidant that has been shown to potentially provide certain health benefits with reducing inflammation and possibly lowering risk of certain diseases. Enjoy cherries fresh, frozen, or dried to add these touted health benefits to your diet.
4. Chia Seeds
Chia seeds have been around since the ancient Mayan and Aztec times. These tiny seeds have gotten a lot of publicity in recent years as being a nutrition power house. They are naturally high in omega 3 fatty acids, protein, fiber, antioxidants, and minerals. In fact, chia seeds are among the highest plant sources of omega 3 acids. The fiber in chia seeds is mainly soluble fiber, and when added with a liquid, will expand and absorb the fluid. This may have some benefit for helping you feel fuller longer and reducing hunger. Add 1-2 tbsp. of chia seeds in yogurt, smoothies, water or juice, baked goods, dips, etc.

5. Avocado
Avocados are a rich source of monounsaturated fats, vitamin E, potassium and folate. The American Heart Association recommends a diet high in fruits and vegetables and up to 30% calories from mainly unsaturated fat. Choose avocados in place of fats high in saturated fats like butter and cheese. Since avocados are high in fat, they are higher in calories. Eat avocados in moderation; a 2 tbsp serving provides about 50 calories and 3 gm of monounsaturated fat. Add avocados to salads, spreads, dips, toast, egg dishes, etc.

6. Pistachios
A 1 oz serving of pistachios (about 49 nuts) provides around 3 gm fiber, 6 gm protein, good source of vitamin B6, thiamin, magnesium, copper, and more - all for less than 200 calories. Pistachios are also provide a high amount of antioxidants, and they may contribute to lowering cholesterol.

7. Seaweed
Seaweed is commonly consumed in Japanese traditional culture. Seaweed provides a rich source for iron, folate, vitamin C, vitamin K, and iodine. Seaweed provides a rich source of minerals that can typically be lacking in a standard western diet. Dried seaweed can be sprinkled onto salads, eaten as a snack, or added to dishes such as sushi or miso soup. Seaweed can come in different varieties and colors, dried or wet.

8. Pumpkin
Pumpkin gets its rich, orange color from beta carotene. Beta carotene is a precursor to vitamin A, which helps heal the body from infections and enhance eye sight and gene transcription. Pumpkin is full of this antioxidant compound, as well as being low in calories and high in fiber, potassium, and many other nutrients. You can incorporate pumpkin into your diet easily by using canned pumpkin. Make sure it is 100% pure pumpkin and does not have any added fillers. Add pumpkin to oatmeal, yogurt, smoothies, baked goods, chili, etc.

Holly Klamer is a Registered Dietitian and personal trainer in Colorado. She received her undergraduate degree with a double major in Dietetics and Health Fitness from Central Michigan University. She then went to Colorado State University for her Master's degree in Human Nutrition emphasizing in Exercise Science. There she completed her dietetic internship to be a Registered Dietitian and was a teaching assistant in the nutrition department. Holly loves to travel, be outside, run, road bike and hike. She ran cross country and track in college and still enjoys competing in long distance running. Her passions are in sports nutrition, disordered eating, teaching others how to eat healthy on a limited budget, worksite wellness, weight loss and food allergies. She enjoys public speaking for various nutrition topics especially to young athletes, writing nutrition education material, and individual counseling. Holly has a passion to help people reach their goals of health and improve athletic performance. She currently works as a personal trainer, sports dietitian and free lance writer for various health websites.

Bean Bag

Rollie Pollie!

Looking for hours of entertainment? Another great craft site...
Meet, The Rollie Pollie:
It’s a chair, it’s a toy, it’s your favorite pillow.
Made of durable cotton twill or soft vinyl, each bag is actually a slip cover (with another Rollie Pollie inside) then filled with mounds and mounds of soft cluster stuffing. So if it gets dirty, just zip it off and throw it in the wash. And with a handle on top, it’s easy to toss around. Ready for a pillow fight? We’ll let dad referee.

This is a MINI-Tutorial for the Rollie Pollie, showing the basics of how to make one.
The Full, Detailed pattern can be found at the MADE SHOP.
The detailed pattern includes: Tons of info about Fabric selection, sewing with zippers, where to buy the right filling for your Rollie Pollie, How-to make an Insert Rollie Pollie and a slip-cover to go over it (easy to wash), and TWO different sizes of Pattern Pieces, which can be printed right on your home printer!
In this mini-tutorial, we’ll show you how to make the Insert Rollie Pollie.
Okay, let’s get started!
The Rollie Pollie is made of two pattern pieces (shown in the drawing below). You will need FOUR of the SIDE pieces, and TWO of the Top and Bottom circles. If you’d like to add a handle, cut a rectangle about 1-inch longer than the circumference of your circle piece and about 3 inches wide.
If you want to make a slip-covered Rollie Pollie (by adding a zipper), you will need to make ONE of the SIDE pieces, 1-inch wider in the middle to accommodate the extra zipper seam.
Create your pattern pieces on a large piece of paper or on a piece of junk fabric. Then with a fabric Marker or Sharpie, trace your pattern pieces on to your fabric. Depending on your pattern size and the width of your fabric, you will need anywhere from 2-4 yards of fabric. For the insert Rollie Pollie, it’s best to use white fabric (so it doesn’t show through the outside slip cover). Twill and heavier cottons work best:
Once your pieces are cut out, place two of the SIDE pieces back to back, pin all the way down ONE side:
and sew down that side:
This next step is not necessary, but it will make your Rollie Pollie stronger. Serge off your seams. If you don’t have a serger, do a zigzag or leave the edges raw:
Repeat the above steps, attaching all your SIDE pieces to each other. When you get to the last SIDE, YOU NEED TO LEAVE AN OPENING IN THE SIDE so that you can get the stuffing inside. I like to mark my start and stop points with pins, so I don’t forget to leave an opening:
Then with all of your sides sewn together, place your Circle pieces on the top and bottom of your Rollie Pollie. Pin them down, sew all the way around, and you’re almost done!
Turn the Rollie Pollie inside out and fill it with stuffing. I chose CLUSTER STUFF, found at Walmart. (The Rollie Pollie Pattern has more detailed info about all stuffing options).
Fill it as full as you like. You want it to have a little give. But the stuffing will also smush over time, so get a lot in there.
Pin the opening shut:
And though this is bulky to do, sew the opening shut with your machine. It doesn’t need to look pretty because it will be inside the slip cover. Just make sure it’s sewn SHUT!
Stick the Insert into your slip cover and……
You’re done!
Fore more detailed info and helpful tips, please see The Rollie Pollie Pattern at MADE.

Kid Crafts

Look what I found when searching the web for 'Spring Crafts'...  Such a cute craft for those little hands! I can't wait to try this with all my grandbabies!!~

Paper plate crafts

Enchanted Learning Software's Duck Paper Plate Craft More Kinder Crafts This easy-to-make duck is a cute craft that is made from a single paper plate and construction paper.

More animal crafts

Supplies needed:

Paper plate Scissors Glue Stapler A pencil Yellow and orange construction paper or oak tag Crayons, paint or markers Googly eyes (optional)

Trace your hands on yellow construction paper, then cut the hands out. If you don't have yellow construction paper, use stiff white paper, then paint it yellow (or use markers).

Fold a paper plate in half. Paint it yellow and let it dry

Staple the hands near the fold on one end - these will be the tail feathers.

Using yellow construction paper or oaktag, cut out a circle (about 3 inches across or a little bigger) -- this will be the duck's head. Using orange construction paper or oaktag, cut out an elongated oval with one end cut off -- this will be the duck's bill. Fold the end of the beak over, making a small tab (this is where you will put the glue).

Glue the bill onto the circle (put the glue on the small tab that will be folded under the bill). Draw eyes above the bill (or glue on small googly eyes). Staple the head to the paper plate (near the fold line, opposite the tail feathers).

Using orange construction paper or oak-tag, cut out the duck's feet - they should be connected by a short strip of paper. To draw each foot, start with an oval, then draw a zigzag on one end. Fold the paper where the feet meet the strip of paper.

Staple each foot to the bottom of one side of the paper plate, right inside the fold line of the foot. You now have a cute duckie that will stand up.

For a duck theme page, click here.