Clean drinking water is a matter of life and death. Our human body consist of 50-70% water and the quality of water which we consume matters because unclean water is a sure predictor of shortened life expectancy. Although we may have the luxury of access to fairly clean water, there are still chemicals and contaminants in our water supply. The safest is to take matters into our own hands. Understand how each of the 13 types of water filtration and purification method works below and apply it to your home to get the best possible quality of drinking water that you can afford.

According to a recent United Nations report, unclean water is a sure predictor of shortened life expectancy. The importance of clean water cannot be overstated.

Boiling

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Is the most commonly used method to purify water. Water that is to be boiled should always be clear. It is easier with a kettle as it whistles once it is ready to be turned off. Otherwise if using other types of simple container, once boiling, you should continue for about 2 to 3 more minutes before removing the heat.

Pros

• Kills almost every living thing and vaporizes most chemicals.

Cons

• Metals become more concentrated.

Slow Sand Filter

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Also referred to as biosand or biological sand filter. A slow sand filter is comprised of a bed of graded sand which is supported by a layer of gravel. This filter media is confined in a box with openings at both ends allowing water to flow in and out, while operating on a top-down, gravity basis.

Pros

• Solids and water muddiness is naturally filtered.

Cons

• Some bacteria still remains.

Fiber Filter

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These filters contain cellulose, rayon or some other material spun into a mesh with small pores. It is just like pouring water containing sand through a piece of cloth. Unlike slow sand filter, pressure is applied to force water through tightly wrapped fibers. There are many kinds of fiber filters in the market that comes in a variety of shapes and sizes from fine to coarse meshes. Go for fiber filters with micron ratings lower than 1 to efficiently trap particles.

Pros

• Sediment and muddiness is removed.
• Small organic particles that causes bad odors and taste may also be removed.

Cons

• The lower the micron ratings, the more often the filter must be changed.
• Anything that is dissolved in water like chlorine, lead and mercury is not removed.

Ceramic Filter

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Almost exactly like fiber filters which will provide only mechanical filtration. Again, go for pore sizes that are less than 1 micron. 0.5 micron if possible.

Pros

• Reduces asbestos fibers that may come from the degradation or breakdown of human-made products such as insulation, pipes, etc.
• Works against certain bacteria.

Cons

• Chlorine, lead, mercury and other organic compounds stays in the water.

Activated Carbon / Charcoal Filter

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Charcoal is carbon. Activated charcoal is charcoal that has been treated with oxygen to open up millions of tiny pores between the carbon atoms. The use of special manufacturing techniques results in highly porous charcoals that have surface areas of 300-2,000 square meters/gram. These activated charcoals are then used to adsorb substances from liquids. ­Adsorb basically means attaching by chemical reaction. Activated charcoal with a fairly wide surface area has countless potential for bonding chemicals to the surface. Activated charcoal is good at trapping other carbon-based impurities, as well as things like chlorine. Many other chemicals like sodium and nitrate are not attracted to carbon at all so they pass right through. This means that an activated charcoal filter will remove certain impurities while ignoring others. It also means that, once all of the bonding sites are filled, an activated charcoal filter stops working. At that point you must replace the filter.

Granular Activated Charcoal / Carbon Filter

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Although activated charcoal granules are loose, they are an effective and valuable water treatment device. As long as a uniform flow rate is maintained and the filter is changed according to the manufacturer’s specifications, optimal performance is achieved.

Pros
• Reduces chlorine, particles and improves the taste and odor of water.
• Water flow is reasonably maintained and is suitable for use as a whole house filter.
• Typical filter cartridge changes are done annually.
• Zero electricity is used.
• Zero water is wasted.
• Beneficial minerals such as calcium, magnesium and potassium that are dissolved in the water, stays in the water.

Cons

• Water can flow around the granules without being treated as water flows where there is less resistance.
• Water can carve a channel where it may flow freely with little resistance, avoiding contact with the filtration medium.
• Pockets of contaminants can form around the granules that will result in a collapse, which contaminates the filtered flow of water, as the pressure changes.
• General pitcher filters containing active carbon granules have fairly large effective pore sizes of more than 20 microns.
• May potentially become breeding grounds for trapped bacteria when water flow is at a stop.

Solid Block Activated Carbon / Charcoal Filter

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Unlike granular activated charcoal, the carbon has been specially treated, compressed and bonded to form a uniform matrix. This combination of features provides the potential for greater adsorption of many different chemicals and greater particulate filtration than other types of purification methods. Effective pore sizes are usually below 1 micron. Just like any other filter cartridges, it will eventually become plugged and has to be changed according to manufacturer’s specifications.

Pros

• Certain filters are designed to better reduce specific contaminants like arsenic, lead, mercury, etc.
• Much more effective and complete than granular activated carbon filters as surface area is larger and contact time is longer.
• Pore sizes of 0.5 micron and below is small enough to prevent trapped bacteria from multiplying.
• Totally independent of electricity and water pressure.
• Nutrient from minerals like calcium, magnesium and potassium remain in the water.

Cons

• Soluble salt like nitrate and fluoride is not naturally reduced.
• Potentially harmful minerals like cadmium is not naturally reduced.

Reverse Osmosis

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Reverse osmosis is a separation process that uses pressure to force water through a membrane with really tiny microscopic holes that retains contaminants on one side and allows pure liquid to pass to the other side. Purified water is collected from the ‘clean’ side of the membrane, and water containing the concentrated contaminants is flushed down the drain from the ‘contaminated’ side.

Pros

• Salt and inorganic matter is greatly reduced. If a carbon filter is used for post filtering, the quality will almost be as good as distilled water.
• Parasites and viruses are completely removed in properly functioning units.
• More treated water is produced compared to distillation.
• No electricity is used. Money saved.
• A proper reverse osmosis membrane lasts you at least 3 years. Money saved.

Cons

• The speed of water produced may not be enough for other uses other than drinking like cooking, washing, cleaning, etc.
• About 3 drops of water is wasted for every 1 drop of filtered water produced.
• Organic chemicals may still linger in reverse osmosis treated water.
• The membrane’s efficiency becomes unpredictable to factors like contaminant concentration, chemical properties of the contaminants, membrane type and quality, water acidity levels, temperature and water pressure.
• In situations where high water pressure is not present to force water through the membrane, it will not work.
• The pre and post filters that come with most reverse osmosis systems require changing periodically according to manufacturer’s recommendation.
• The storage tank requires regular cleaning to ensure the high quality of water stored.
• Damaged membranes are hard to notice, thus it is not easy to tell if the system is still functioning properly.

Distillation

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Distilled water is pure water that is obtained in a process that captures the pure steam from boiling water, which turns to liquid form again through condensation. A vapor trap, carbon filter, or other device should be used along with a distiller to ensure a more complete removal of contaminants.

Pros

• Very pure water is captured.
• Removes salt, minerals, metals, chloride and others that carbon fails to discard.
• Bacteria, viruses and protozoa is killed or left behind when water evaporates.
• Regardless of the quality of the entering water, the end result will always be high quality treated water.
• Unlike filters, there is nothing to replace.

Cons

• Long hours are required to attain a substantial amount of water. For example, it may take half an hour or longer to get 1 cup’s worth (250ml / 8.5oz) of distilled water.
• A lot of electricity is used. For example, it may cost around 0.35 cents worth of electricity to produce 1 gallon / 4 liters of water, which adds up to about $21 per month for 2 gallons per day.
• Water cannot be distilled in the absence of electricity, making it completely unattainable should an emergency arise.

Chlorine Bleach

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Chlorination is the process of adding the element chlorine to water as a method of water purification to make it fit for human consumption as drinking water. Water which has been treated with chlorine is effective in preventing the spread of waterborne disease.

Pros

• Cheap.
• Commonly available in supermarket, pharmacies and convenient stores.
• Effective against bacteria and viruses.

Cons

• Initial chemical contamination in the water is not affected.
• Increases cholesterol formations.
• Carcinogenic in large amounts.
• May cause heart diseases because in the blood, chlorine reacts with calcium which causes it to become toxic and non soluble. Then it becomes plaque (breeding ground for bacteria) that eventually builds up in the body.

Iodine

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The most common chemical purification method used by campers. With the proper iodine concentration and a 30-minute contact time in moderately turbid water that is maintained at 20C / 70F or higher, all harmful bacteria and most viruses will be destroyed.

Pros

• Effectively kills viruses, bacteria and protozoa.
• Lightweight and convenient.

Cons

• Does not effect the cryptosporidium protozoa that can cause gastrointestinal illness with diarrhea.
• The colder the water, the more the time is needed for proper disinfection.
• Does not change the clarity of water but changes the taste.
• Iodine is only practical for short term use.

Ozone / O3

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O3 is an unstable molecule which readily gives up one atom of oxygen providing a powerful oxidizing agent which is toxic to most waterborne organisms. Ozone is made by passing oxygen through ultraviolet light or a ‘cold’ electrical discharge. To use ozone as a disinfectant, it must be created on-site and added to the water by bubble contact.

Pros

• Inactivates harmful protozoa that form cysts.
• Effective against most bacteria, virus and microorganism.
• Produces less dangerous byproducts than chlorine.

Cons

• Produces trace amounts of a type of carcinogen called bromate.
• No disinfectant residual is left in the water.

Ultraviolet / UV

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Water passes through a clear chamber where it is exposed to Ultraviolet light. UV light effectively destroys bacteria and viruses. However, how well the UV system works depends on the energy dose that the organism absorbs. If the energy dose is not high enough, the organism’s genetic material may only be damaged rather than disrupted.

Pros

• Very effective at inactivating cysts.
• Zero toxic byproducts.
• No added smell and taste to treated water.
• In fact, taste will improve as organic contaminants are destroyed.
• Requires very little contact time.
• Many types of bacteria, virus and microorganism are wiped off.
• Beneficial minerals are not affected.

Cons

• UV light’s disinfection effectiveness decreases as the water gets muddier, a result of the absorption, scattering, and shadowing caused by the suspended solids.
• Just like ozone, no residual disinfectant is left in the water, prompting a need to add a residual disinfectant.
• Anything that is not ‘alive’, like lead, asbestos and chlorine, are not affected by ultraviolet light.
• Will not operate without the presence of electricity.

Solar Water Distiller

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A clear plastic barrier like a plastic bag, ground cloth, or a plastic grocery sack is placed over the water source. The sun passes through the barrier and heats the source which then vaporizes, rises and then condenses on the underside of the plastic barrier. The moisture collected is drinking water.

Pros

• Capable of distilling almost any tainted water including seawater.
• Drinkable water can be condensed from anything that has moisture.
• Easy to make and has low impact on the environment. All that is needed is a container to catch water and a large sheet of clear plastic.

Cons

• Source materials that give off toxins like radiator fluids or fuels are not distillable.
• The distilling process is extremely slow and only small amounts can be collected daily.
• Wild salmonella reproduces quickly when stored in the dark, requiring 10 parts per million of hydrogen peroxide to solve the issue.

Time is usually the excuse most of us have when it comes to preparing food at home. Nothing beats home cooked as the healthiest choice for continuous consumption. So in order to keep up with our health with minimal time, below are some of the many common dishes you and I should know how to prepare in less than 10 steps. Some may take an hour some may not even take a minute, but the effort required is minimal.

Cereals

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1. Pour cereals from the box into a cup (recommended serving size), then into the bowl.
2. Pour fresh milk into a cup (recommended serving size), then into the bowl and you’re done!

Time : Less than 1 minute.

One of the easiest to prepare breakfasts enjoyed around the world, especially kids. Provides all the fiber you need to kickstart your day. Of course, the cereal of choice should always be healthier ones, so do check out if the cereal you are taking has a good rating or not in GoodGuide’s Cold Cereal Ratings.

Toasts

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1. Put 2 slices of bread into the toaster and wait for it to pop out.

Time : 1 minute.

The best kind of bread is wholemeal or wholewheat. White is junk. Although the front label of the package might say “12 grains” or “multi grain” to make it sound nice and healthy, but it could just be many enriched grains and not many whole grains. Only get it if wholewheat or wholegrain is the first ingredient.

Spread : butter, peanut butter, cheese, etc.

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1. Scrape out about a teaspoon size worth for spreading on breads the size of your palm.

Time : Less than 1 minute.

Butter like any other dairy spread like cheese has saturated fat which contains vitamins A, E, K as well as a multitude of trace vitamins and minerals that calms blood sugar spikes from carbohydrates. Myristic acid, the type of saturated fat found in butter, plays a key role in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders such as viruses, bacteria, and fungi. Myristic acid has potent germ-killing ability. We need dietary replenishment of them to keep the immune system vigilant against the development of cancerous cells & infectious invaders.

Natural peanut butter is another spread that we should eat often as it is a good source of protein and heart healthy monounsaturated fat. Do look for the shortest ingredient list when buying a peanut butter type. Always look for no sugar added.

Eggs

Fried

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1. Heat up a non stick pan.
2. Add half a teaspoon of oil.
3. When the oil starts bubbling, crack in the egg. (Tasty Tip: add a little soy sauce instead of salt)
4. Turn off the heat when you’ve achieved the texture you want and serve!

Time : 5 minutes.

Hard Boiled

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1. Put enough water to cover just the tip of the eggs, a teaspoon of vinegar and the eggs into a small pot and wait for it to boil. (Smooth tips : Vinegar helps reduce cracks)
2. Turn off the heat after boiling for 2 minutes.
3. Cool eggs in running tap water for about 10 seconds so that you can start peeling faster. This method saves a lot of time.

Time : 5 minutes.

Soft Boiled

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1. Put enough water to cover just the tip of the eggs and a teaspoon of vinegar into a small pot and wait for it to boil. (Smooth tips : Vinegar helps reduce cracks)
2. Turn off the heat after it boils and immediately put the eggs into the small pot.
3. Remove eggs at exactly 7 minutes later.
4. Cool eggs in running tap water for about 10 seconds so that you can handle the eggs with your hands better. This method saves time.
5. Crack the egg in half, scoop out the contents with a teaspoon and add soy sauce and pepper to taste.

Time : 10 minutes.

Eggs are healthy and can help you lose weight too. They are packed full of protein and the yolk is a fine source of chromium, both of which help to stabilize blood sugar levels, thus preventing in between meal hunger pangs which result in snacking. Eggs are also packed full of other nutrients like lethithin, B12, iron, zinc, vitamins A and D.

Processed meat : sausage, luncheon meat, bacon, etc.

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1. Easily bake, stir fry or grill processed meat with just a hint of olive oil added to it.

Time : Less than 5 minutes.

I would highly discourage you from consuming any kind of processed meat due to the disastrous health effects associated with it.

Salad

Caesar Salad

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1. In a medium bowl, whisk together 1 egg yolk, 3 tbsp lemon juice, 1 tbsp minced garlic, 1/2 tsp Worcestershire sauce, 1/4 tsp red pepper flakes, 1 tbsp Dijon mustard and 2 mashed anchovy fillets.
2. Slowly whisk in 1/2 cup of olive oil to emulsify.
3. Season, to taste, with salt and pepper.
4. Place 1 large head of romaine lettuce chopped into bite sizes in a large bowl.
5. Sprinkle with Parmesan cheese and black pepper.
6. Drizzle with desired amount of dressing and toss well.
7. Sprinkle top with 1 cup of croutons.

Time : 20 minutes.

Coleslaw

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1. In a large bowl, combine 1/2 shredded small cabbage and 1 shredded large carrot.
2. In a small bowl, combine 1/4 cup of mayonnaise, 2 tbsp of brown sugar and 1/4 cup of cider vinegar.
3. Pour over cabbage mixture and toss to coat.

Time : 15 minutes.

Sweet Potato Salad

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1. Boil 2 medium potatoes in salted (1 pinch) water until done. Cool to room temperature.
2. Dice and place potatoes in a large bowl.
3. Mix in 1/4 cup mayonnaise, 1/2 tbsp cider vinegar, 1/2 tbsp sugar, 1 tsp mustard, 1/2 tsp garlic powder and salt and pepper to taste in another bowl.
4. Add to potatoes.
5. Add 1 stalk of celery, 1 minced small size onion and mix well.
6. Stir in 1 hard boiled egg and sprinkle a little thyme on top.

Time : 15 minutes.

Salads can be healthy or unhealthy depending on the ingredients. Go light on the dressing and it should be alright.

Baked Beans

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1. Put baked beans in microwave, pot, pan or even over a fire to obtain your desired level of hotness and serve.

Time : Less than 5 minutes.

By right, baked beans from the tin are all precooked. So it’s actually safe to consume them straight away if you cannot find any means to reheat it. Baked beans are nutritious as they provide you with cholesterol lowering soluble fiber, high amounts of muscle building protein, folic acid, iron, magnesium, manganese, potassium and vitamin B6.

Grilled vegetables

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1. Preheat grill and coat the selected vegetables lightly with olive oil, salt and pepper to taste.
2. Grill vegetables until desired tenderness or for up to 5 minutes max to prevent further deterioration of nutritional value.

Time : Less than 5 minutes.

The smokiness and caramelizing of the flames makes vegetables taste so much more palatable. Many vegetables will do well on the grill but the ones that shine are asparagus, eggplant, mushrooms, capsicum, onions, broccoli, etc. Do note that vegetables with high water content like celery, lettuce, spinach and all other leafy greens are not suitable for grilling.

Grilled meat

Steak

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1. Mix steak marinade with steak of your choice.
2. Refrigerate overnight if it’s homemade marinade or per directions if it’s premade bottled marinade.
3. Preheat grill to a high and cook steak to your desired doneness.

Time : 30 minutes.

If you have the cash to splash, do get either a T-bone, filet mignon or porterhouse. Or if it’s for a really special occasion, get kobe beef. Otherwise, a sirloin, flank or skirt steak will do. Marinades. There are only 2 kinds, fresh homemade or premade off the shelf. It is always healthier to make your own marinade although it consumes more time as it involves chopping garlics and herbs. Usually, for 1 inch thick steaks, a general guide is 6 minutes on each side for medium rare. Of course, for a more accurate reading use a meat thermometer. However, poking a hole will make the steak juices drip through. Or you can always use your finger.

Chicken

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1. Mix chicken marinade with boneless chicken breasts.
2. Refrigerate overnight if it’s homemade marinade or per directions if it’s premade bottled marinade.
3. Preheat grill to a high and cook chicken breasts for about 7 minutes per side, or until there is no more pinkish colored meat.

Time : 30 minutes.

Chicken breasts are a little trickier to cook than steak. Parts of the chicken breast may dry out even before it is thoroughly cooked. One way to minimize drying out is to pound the meat to a uniform thickness so that the entire meat cooks more evenly.

Fish

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1. Preheat grill to a high and oil the grates to minimize fish sticking to it.
2. Squeeze lemons over fish and cook for about 5 minutes per side or until fish meat flakes easily and is no longer translucent.

Time : 15 minutes.

Fish is meant to be grilled. Direct heat cooks fish fast, easy and without removing the flavorful and juicy moisture. Oily fish especially, contains vitamin A, D and lots of heart healthy omega 3 fatty oil. There are many other ways you can grill fish like wrapping it in banana leaf or corn husks, and applying a burst of flavorful marinade to it.

Canned Sardine/Tuna

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1. Put canned sardine/tuna in microwave, pot, pan or even over a fire to obtain your desired level of hotness and serve.

Time : Less than 5 minutes.

Canned sarine/tuna is actually cooked and can be eaten straight from the can. It’s got omega-3, protein, low fat and really low carbohydrates. The best are the ones canned in water.

Pizza

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1. Put pizza crust on top of a baking sheet and spread pizza sauce over the base with a spoon.
2. Scatter preferred toppings and bake in oven at 230C/450F for 10 minutes until crisp.

Time : 20 minutes.

Use whole wheat based pizza base if possible as it is much healthier than ordinary pizza base. For the pizza sauce, you can easily get pesto or do it yourself over the weekend. The most common toppings for pizzas are cheese, mushroom and pepperoni. Also, do try to have a ratio of 2 vegetables and 2 fruits to 1 meat so as to make your pizza as healthy as possible. Like for example, only spread 50g worth of meat for every 100g vegetable and 100g fruit topping.

Pasta

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1. Cook 80g of pasta according to package ingredients, usually includes boiling in water for about 10 minutes.
2. While boiling pasta, take the time to ready your 100g of spaghetti sauce.

Time : 15 minutes.

Whole wheat pasta has 7 more grams of fiber and 2 more grams of protein per serving than white pasta. Also, 100% whole grain pasta does not undergo the chlorine dioxide beaching process that removes three-quarters of the vitamins and minerals. Pesto, bolognese, alfredo, etc can be easily made from thousands of recipes on the internet.

Rice

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1. Measure the amount of rice you want to cook and rinse three times with the rice cooking pot.
2. Place the pot into the rice cooker, cover it, and turn it on. The switch will click, like a toaster, when the rice is done.

Time : 20 minutes.

Stick to brown rice as it is whole grain and natural with nothing removed. It contains vitamin B1, B3 and iron, all which is lost in the process of hulling/mulling to make white rice. The standard ratio of water to rice is 2 to 1. For example, pour in 1 cup of water for every half cup of rice into the rice cooker. While waiting for the rice to be ready, a process which usually takes more than 15 minutes, use the time to prepare 2 dishes to go along with it.

Potato

Baked

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1. Wash potatoes thoroughly with a brush with skin intact.
2. Dig holes with your fork on each side of the potato so that steam may escape.
3. Coat lightly with olive oil on a bowl, sprinkle with salt and bake it in a preheated oven of 350F/180C for about 1 hour until the skin crisps while the flesh stays soft.

Time : 90 minutes.

Mashed

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1. Place potatoes in a saucepan and cover with water.
2. Cover and boil for 30 minutes until very tender.
3. Drain well, add milk, butter, salt and pepper and mash until light and fluffy.

Time : 60 minutes.

It is very important that the skin is included as that is where the most nutrients are. Sprinkle herbs and spices like chive, grated cheese or cinnamon powder when the potatoes are done to add to the taste. Nutrients found in potatoes include vitamin C, B6, folate and niacin. Where possible, go for sweet potatoes as it is much healthier than white potatoes.

Hot chocolate

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1. Heat a cup of milk in the pot over medium low heat until steaming, not boiling.
2. Add 1 spoon of dark chocolate cocoa powder and 2 teaspoons of brown sugar into the pot and whisk until well blended.

Time : 5 minutes

Hot chocolate contains more antioxidants than wine and tea, terrifically reducing the risk of heart diseases as large amounts of antioxidants are released when the beverage is heated up. Flavonoids found in cocoa that makes up hot chocolate has a significant impact on arterial health, mainly high amounts of improvement in blood flow. Dark chocolate, the healthiest kind of chocolate, consists of 70%-99% cocoa and is much bitter than ordinary chocolate.

Ice Cream

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1. Scoop out from the box and enjoy.

Time : Less than 1 minute.

Ice cream from the box is cheaper than in cone form. Although ice cream is unhealthy, it is very much loved over the world and won’t stop many from having a good time consuming it. Yes, ice cream is fattening and contains a lot of sugar so let’s be responsible to our body and consume it moderately.

Fruits : apples, bananas, watermelon, oranges, etc.

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1. With just an ordinary kitchen knife, you can enjoy almost every type of fruit except maybe the durian.

Time : Less than 1 minute.

Fruit is water. For example, watermelons are made up of 92% water which is important for the body and skin. Fiber, a nutrient found a lot in fruits, is needed to keep bowel movements regular and lower cholesterol levels. Different colored fruits contain different nutrients so we should vary our consumption.

Fish has been an important source of protein for humans ever since the caveman days. Nutrients and minerals, especially omega 3 fatty acids, found in fish greatly improves brain development and reproduction. Did you know that fish contributes to the average lifespan of a human being? Just look at this chart. Japan and Iceland are 2 brilliant examples of countries where residents consume fish almost daily. Below are 21 of the healthiest fishes you can commonly find that you and I should consume more often.

Do take a look at these vitamains and minerals chart to further understand what they are good for.

Anchovies

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A can of European anchovies in oil, drain of solids is :

• a good source of Calcium, Iron and Phosphorus.
• a very good source of Protein, Niacin and Selenium.

Butterfish

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Butterfish cooked in dry heat is :

• a good source of Niacin, Vitamin B12 and Phosphorus.
• a very good source of Protein and Selenium.

Catfish

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Farmed catfish cooked in dry heat is :

• low in Sodium
• a good source of Thiamin, Phosphorus and Selenium,
• a very good source of Protein and Vitamin B12.

Clam

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Clam cooked in moist heat is :

• very low in Saturated Fat
• a good source of Riboflavin, Niacin, Potassium and Zinc.
• a very good source of Protein, Vitamin C, Vitamin B12, Iron, Phosphorus, Copper, Manganese and Selenium.

Crab

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Blue crab cooked in moist heat is :

• low in Saturated Fat.
• a good source of Niacin, Folate and Phosphorus.
• a very good source of Protein, Vitamin B12, Zinc, Copper and Selenium.

Crayfish

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Farmed crayfish cooked in moist heat is :

• low in Saturated Fat.
• a good source of Zinc and Manganese.
• a very good source of Protein, Vitamin B12, Phosphorus, Copper and Selenium.

Croaker

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Atlantic croaker breaded and fried is :

• a good source of Vitamin B12.
• a very good source of protein and selenium.

Herring

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Atlantic herring cooked under dry heat is :

• a good source of Phosphorus.
• a very good source of Protein, Vitamin B12 and Selenium.

Mullet

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Mullet cooked in dry heat is :

• low in Sodium.
• a good source of Vitamin B6 and Phosphorus
• a very good source of Protein, Niacin and Selenium.

Oyster

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Raw farmed eastern oyster is :

• a good source of Protein, Vitamin C, Thiamin, Niacin, Magnesium and Phosphorus.
• a very good source of Vitamin B12, Iron, Zinc, Copper, Manganese and Selenium.

Ocean Perch

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Ocean perch cooked in dry heat is :

• low in Saturated Fat.
• a good source of Vitamin B6, Vitamin B12 and Calcium.
• a very good source of Protein, Phosphorus and Selenium.

Pollock

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Atlantic pollock cooked in dry heat is :

• very low in Saturated Fat.
• a good source of Riboflavin, Niacin, Vitamin B6, Magnesium and Potassium.
• a very good source of Protein, Vitamin B12, Phosphorus and Selenium.

Salmon

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Raw atlantic salmon is :

• low in Sodium.
• a good source of Thiamin, Riboflavin, Pantothenic Acid and Phosphorus.
• a very good source of Protein, Niacin, Vitamin B6, Vitamin B12 and Selenium.

Sardine

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Atlantic sardine canned in oil, drained of solids with bone is :

• a good source of Niacin and Calcium.
• a very good source of Protein, Vitamin D, Vitamin B12, Phosphorus and Selenium.

Scallop

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Steamed bay and sea scallops are :

• very low in Saturated Fat.
• a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper.
• a very good source of Protein, Phosphorus and Selenium.

Shrimp

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Shrimp cooked in moist heat is :

• low in Saturated Fat.
• a good source of Niacin, Iron, Phosphorus and Zinc.
• a very good source of Protein, Vitamin B12 and Selenium.

Squid

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Fried squid is :

• a good source of Riboflavin, Vitamin B12 and Phosphorus.
• a very good source of Protein, Copper and Selenium.

Tilapia

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Tilapia cooked in dry heat is :

• low in Sodium.
• a good source of Niacin and Phosphorus.
• a very good source of Protein, Vitamin B12 and Selenium.

Trout

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Trout cooked in dry heat is :

• low in Sodium.
• a good source of Thiamin, Riboflavin, Niacin, Pantothenic Acid, Phosphorus and Selenium.
• a very good source of Protein, Vitamin B12 and Manganese.

Whitefish

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Smoked whitefish is :

• low in Saturated Fat.
• a good source of Niacin, Vitamin B6, Phosphorus, Potassium, Copper and Selenium.
• a very good source of Protein and Vitamin B12.

Whiting

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Whiting fish cooked in dry heat is :

• low in Saturated Fat.
• a good source of Potassium.
• a very good source of Protein, Vitamin B12, Phosphorus and Selenium.

Perceived believes on food are common around the world. But if most of the time, if you hear yourself saying, ‘is it true?’, it probably isn’t. Below is an interesting, comprehensive list of food myths.

Never swim on a full stomach, or you’ll get a cramp and drown.

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You’d be a bit heavier due to the food but it won’t drown you. If you’re swimming for fun, you’ll be fine. If you’re competing, you’re taking a risk. Which may lead to nothing more than cramps, accroding to Dr. Roshini Rajapaksa, a gastroenterologist at the New York University School of Medicine. However, drinking does. Back in 1990, a study of hundreds of drowning deaths among adults in California found that 41 percent were alcohol related.

Eating it raw is healthier than heated food.

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Right and wrong at the same time. It’s a fact that raw fruits and vegetables contain more nutrition that heated ones. However, not all is safe to consume raw. For one, beans in their mature state contain Prussic/Hydrocyanic Acid or Cyanogenic Aminoglycoside in quantity. Eggplants for another, contain toxic solanaceous alkaloids. Before jumping on a raw food marathon, I’d suggest checking out this list of poisonous plants first.

Carrots contain Vitamin A, the vitamin that improves your eyes.

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Wrong. Carrots contain beta carotene and Vitamin A is a conversion of beta carotene. Eating a lot of carrots does not improve the eyesight significantly. An average human body will rarely face a lack of vitamin A as it is easily replenishable by the blarge amounts of beta carotene found in the liver. Beta carotene is easily obtainable as it is found plenty in bright orange, yellowish or dark green fruits and vegetables.

Whole milk contains more nutrition than skimmed milk.

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Skimmed milk is the best type of milk. Skimmed milk’s fat content is <0.5% while whole milk is >3.25%. It has all the nutritional values of whole milk like protein, except for a significant drop in quantities of Vitamin A. Drinking skimmed milk is most beneficial to weight watchers.

Milk with a long shelf life contains strong preservatives.

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Milk is heated for around 1-2 seconds, at a temperature exceeding 135°C (275°F) to kill spores in milk. There is no preservatives added. The very short time reduces the spoiling of nutrients. Generally, an average box of UHT milk has a minimum shelf life of 180 days until opened.

Healthy food is too expensive to sustain.

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cost = time + process effort

No, definitely not price. Fruits and vegetables are definitely cheap. Anways, here are some other ideas. Buy long shelf life grains like oats, lentils, chickpeas, and brown rice which are also cheap. For meat, don’t buy lean cuts. Buy the whole chicken. I bet you they are much cheaper. Just remove the skin and bones yourself. Same goes to beef. Buy the whole cut that comes with all the fat. Just trim it, portion and freeze. You’re basically exchanging your own time and workload for cost, instead of paying for the readily prepared, conveniently, cut into sizes meat.

Products described as ‘low fat’ or ‘reduced fat’ is always the better choice.

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Energy = Calories

Fat stored in our bodies is a result of unused energy. This energy comes from carbs, protein and of course, fat. Having ‘low fat’ does not necessarily mean low energy. As energy of fat is replaceable by other elements, the product may end up having the same or even higher energy content.

Going all out for vegetarian dishes is better.

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Not necessarily. French fries, refried beans, pasta with processed cheese, sugar, sodas, salt, processed cold cereals rich in sugar are low in nutrients. Processed foods are surely less healthy. So if you want a hot dog, hamburger or chicken dish, it is better to have the real thing than buying imitations. Moreover, if you eat the same food all the time, you are not having a balanced meal.

Red meat is low fat when it’s lean. The same goes to skinless chicken or fish, when cooked without chicken without the skin, and fish, if they’ve been cooked without too much oil. But still, eating lots of vegetables and fruits is as important in ensuring a daily healthy balanced diet.

Margarine vs Butter



Missing breakfast is harmless.

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Breakfast is usually the most skipped meal of the day. Gail Frank of the American Dietetic Association says that ‘break’ ‘fast’ after a good night’s sleep helps to curb hunger and prevent binge eating. More often than not, breakfast contain significant amounts of vitamin C, D, calcium, iron and fiber. The fuel provided will be used by our body to think, walk, talk properly throughout the day. Skipping breakfast is like a signal to the brain that nothing is coming in. As a result, our stomach stops producing acid needed for digestion and starts taking energy from other parts of the body. Anything coming in will not be digested properly. Which means that skipping breakfast doesn’t help to lose weight. It leads to over eating and distorted satiety signals.

Food coloring is harmful to the body.

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A color additive is any dye, pigment or substance that can impart color when added or applied to a food. Color additives are used in foods for many reasons, including off–setting color loss due to storage or processing of foods and to accommodate variations in natural food color. Numerous studies decades ago have proven that food coloring is safe.

Additives and preservatives is unhealthy.

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Additives help keep food safe, stable and greatly slow down spoilage to prevent foodborne illness. Food like cheese and wine is preserved by using benign bacteria, yeasts or bacteria. Ham and bacon is only safe to eat in the presence of preservatives. Ice cream’s smooth and creamy taste comes from emulsifiers. Thanks to additives, many types of food looks more pleasent, tastes better, costs cheaper and stays on longer.

Eating after 7pm makes you fat.

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It’s more of what you eat not so much of when, as long as it’s 2-3 hours before bedtime. I’d suggest regular mealtimes while watching the calories that go into the body. Having a fixed time for meals better prepares the body for digestion. Having a regular sleep time also minimizes impulsive snacking. Both habits should help maintain a regular total caloric intake.

MSG is an unnatural food additive.

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Monosodium glutamate. MSG. It consists of only water, sodium and glutamate. Glutamate, one of the 3 components, is a type of amino acid and is found in abundance. Our body produces and uses it for metabolism and brain function. Commonly it is found in food like cheese, milk, mushrooms, meat, fish and vegetables. Know that the body does not distinguish between glutamate added to food and glutamate found naturally in food. The key lies in moderation.

Eating fully 3 times a day is almost the same as breaking it into small, frequent meals.

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Nope. It is not. We should not eat only when the clock says so. We should eat whenever our tummy says so and stop when the need is met. Small frequent meals will ensure that our body is well energized throughout the day and put a stop to overeating when ‘meal times’ come around. Consider also that the less frequently we eat, the more calories we will probably consume at any one sitting. Eating is like filling a cup up with water. Everything in excess runs off and goes to fat storage.

Sugar is the main culprit behind diabetes.

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Wrong. During digestion, carbs like sugar in food are converted to glucose, which is required in the blood at all times. Insulin, a hormone produced by the pancreas, helps this blood glucose enter our cells, and keep our blood glucose at a healthy level. Diabetes is a state of insulin resistance or insulin insufficiency caused by these 9 factors.

• Hereditary or Inherited Traits (Risk is higher if both parents have diabetes)
• Age (80% of cases occur after 50 year)
• Poor Diet (Malnutrition)
• Obesity (Being overweight means increased insulin resistance)
• Sedentary Lifestyle (Idly, inactive or lazy way of life)
• Stress (Very often blamed as the initial cause)
• Drug Induced (Clozapine, olanzapine, risperidone, quetiapine and ziprasidone)
• Infection (Infection in pancreas)
• Sex (Females with multiple pregnancy or Polycystic Ovarian Syndrome)
• Hypertension (Direct relation with high systolic pressure)
• Serum lipids and lipoproteins (High cholesterol levels)

Oysters are an aphrodisiac.

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False. There is no such thing as erotic food. Our sex drive starts and ends with the mind. If you think oysters work, chances are they will.

Organic food is the healthiest choice.

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There is no logical or factual basis for the above statement. Organic food believers will claim that the difference lie in the residue of chemical pesticides. Since organic pesticides are less efficient than modern synthetic pesticides, up to 7 times of it must be used. Rotenone, a component of organic pesticide, causes symptoms of Parkinson’s and is a natural poison used by native tribe hunters. Pyrethrum is carcinogenic. Fermented urine, period.

A very good example is the 2006 North American E. coli outbreak which resulted in deaths and illnesses, that was finally traced to organically grown spinach and letuce. Remember, natural does not mean that a product is healthy.

Chocolate causes acne.

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No. But a diet high in saturated fats, bad oils and sugars may wreck havoc on an your skin. Just as these unsavory additions to your diet can cause other issues seen in your body, what you eat directly affects the quality of your skin. Eating a lot of chocolate will make you fat, but it will not cause acne.

Boiling vegetables eliminates all vitamins and minerals.

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According to USDA Table of Retention Factors, boiling has only a minor effect on the nutrients. Take a brocolli spear for example. The Vitamin C goes from 48% of the daily recommended value to 46% and Folate from 6% to 5%. Steaming is recommended as it reduces less than boiling.

From the moment it begins beating until the moment it stops, the human heart works tirelessly. In an average lifetime, the heart beats more than two and a half billion times, without ever pausing to rest. Like a pumping machine, the heart provides the power needed for life. This life-sustaining power has, throughout time, caused an air of mystery to surround the heart. Modern technology has removed much of the mystery, but there is still an air of fascination and curiosity.

To monitor the heart, a doctor begins by touching the chest. If the tip of the heart can be felt pushing against the chest, the heart may be enlarged. Thumping lightly on the chest gives an idea of the heart’s shape. Your body’s vital statistics also tell how well the heart is working. Next, the doctor places the stethoscope on the chest to hear the sound of the heart. The normal heart sounds, lub and dub, can be heard. Any unusual sounds can also be heard. Heart arrhythmias and murmurs are two possibilities. An arrhythmia is an irregular pattern of the heart’s beat. A murmur indicates that blood is seeping through the closed valve separating the atrium and ventricle.

An x-ray machine passes rays through the chest to make a shadow picture of the heart. The x-ray shows the size and position of the heart. It can also show any obvious deformities.

Modern technology has provided even clearer pictures of the heart. Echocardiography and Electrocardiography are two techniques that provide detailed information about the heart without causing any real discomfort to the patient.

Echocardiography

Electrocardiography

If these procedures do not provide enough information, exploratory procedures may need to be performed. Cardiac catheterization and angioplasty are two common methods for exploring the heart. Because the heart is so well protected from outside danger, monitoring the heart can be a challenge. Medical scientists have several ways of “seeing” the heart without actually having to open the chest. Typically, open heart surgery is performed only as the last resort.

Below are the simple tips that even my dog is doing.

• Get plenty of exercise.

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• Follow a good diet.

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• Keep your heart clean and drug-free.

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Love your self and have your heart be healthy for the rest of your life.

I have been using the PC since I was 13. There were days when I grew uncomfortable using the PC within 2 hours of using it. Do you have these kind of days? Anyways, I found out about ergonomics when I was in university. We were taught how to sit right, type right and walk right. Since then, I became more conscious about my workplace. I positioned everything to their optimum ergonomic arrangement. Well, the only problem I have now is learning how to use the mouse with my left hand. Why? So that I can reduce the usage and risk of wrist pains. Anyways, here are the 6 most ergonomically affected body parts that you and I should take care of.

Neck

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Bad

• phone cradled between neck and shoulder.
• look down for extended periods without breaks.
• tense the muscles as we work.

Good

• when sitting at your desk, sit straight. This allows prevents stress and strain by distributing the body weight.
• if you work at a computer, make sure the monitor is at eye level, so you can avoid looking down for extended periods of time. Learn how you can also reduce eyestrain in 6 steps.
• if you spend a great deal of time on the phone, consider a headset or speaker phone.
• Before the headset or speaker phone arrives, try switching the phone from one hand to the other as you talk.

Shoulders

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Bad

• a head that is constantly leaning to the front
• slumping shoulders

Good

• the best elbow and shoulder position while keyboarding is when they form a 90 degree angle while at the sides from the shoulders.
• it is important that the shoulders remain relaxed in a lowered position during keyboarding.
• Exercise your shoulders by raising your forearms and pointing your hands to the ceiling while focusing on squeezing your shoulder blades together. Hold and repeat for 5 seconds 5 times.
• ‘wake up’ your shoulder and arms. Drop your hands to your sides then shake your relaxed hands, arms, and shoulders gently for 5 seconds 5 times.
• If you are reading this, you must have a monitor. Make sure the upper portion is at eye level because the eyes are at their most comfortable position straight ahead but slightly downward. Makes it easiest to balance your head above your shoulders with the least muscular effort.

Wrist

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Bad

• moving the mouse with your wrist
• continuous mouse usage for more than 1 hour
• clicking mouse buttons with the amount of strength that can flatten a roll of toilet paper
• gripping the mouse like as if you wanna kill it for taking your cheese

Good

• move the mouse by moving your elbow instead of keeping your forearm still and using your wrist.
• limit how much you use your mouse or trackball. For me, I take a ‘song break’ by listening to my favourite song of the moment for each completed article.
• use common keyboard shortcuts like ‘Ctrl+C’ to copy text and ‘Ctrl+V’ to paste text, to reduce the amount of time you spend using a mouse.
• use a mouse with a scroll wheel to reduce repetitive arm motions.
• clicking lightly help save your hands and wrists.
• let go of your mouse during short periods when you’re not using it.
• Check out how you to prevent yourself from getting carpal tunnel syndrome

Back

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Bad

• back slumped forward.
• prolonged sitting in office chairs.
• lower back pain.
• fatigue.

Good

• stomach in, chest out. Don’t hunch.
• keep head erect
• make sure your lower back is supported. If the chair doesn’t give you support, consider using a small pillow between your lower back and your chair
• What I do is drink a lot of water so that I have no choice but to take walks to the toilet.

Pelvis, Hip, Knees

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Bad

• when standing, the pelvis, hip and knees will move into extension to keep the body position close to the center of gravity and minimize muscle tension. Standing too long affects all 3 joints.

Good

• temporary relieve involves placing one pelvis, hip and knee into flexion, and regularly alternating legs.
• try and support body parts that move away from the body’s center of gravity with made-for-support devices like leg rests, arm rests and wrist pads.

Ankles

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Bad

• overweight
• out of range body mass index. Read and calculate your current health condition.
• bent ankles

Good

• eat right.
• exercise.
• sit with both feet touching the ground as much as possible.

Have you ever experienced sunburn? Well, I have had sunburned on numerous occasions while on holiday in sunny beach spots around my area. I know that even people in the Arctic get sunburned. It’s all about the UV not only the sun rays. Even welding arcs can cause sunburn. Anyways, below are 7 simple steps to take after getting a sunburn.

1. Sunburns can sometimes cause swelling. Swelling of the face and neck can sometimes cause breathing difficulties. Solution? Go see a doctor.

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2. Burns that completely circle the hands or feet may cause such severe swelling that blood flow is restricted. If swollen or tight hands and feet become numb and tingly, blue, cold, or “fall asleep,” go see a doctor.

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3. Stay in shaded areas. Stay indoors during the day. Going under the sun won’t make things better. The stinging sensation will only worsen by more UV rays.

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4. Take lots of cold showers. The cool temperature of the water on the skin will relieve the sting. Use air conditioning. Turn up the fan. Sprinkle water droplets on the skin to keep it cool.

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5. Aloe Vera is the NO.1 recommended natural cooling agent for sunburns. Aloe Vera gel can usually be bought at the local drugstore or pharmacy. If you have planted some at home, break it and use it. The effect is much better. If you have not planted any, do so. My mom has 2 pots of Aloe Vera in our backyard. Why is it important? Because Aloe Vera will ease and reduce any kind of pain or inflammation.

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6. Blistering is bad. The dead skin will double the risk of malignant melanoma (a type of tumor). If the affected area is the entire arm or stomach, you gotta get help. Seek a doctor immediately.

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7. Wear a singlet. Anything silky or loose will also do fine. Allow room for the healing spots to ‘breathe’.

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Fat is necessary. It acts as a nutrient to maintain normal body functions. It is an energy source, used in production of membranes and also hormonal compositions that help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. Vitamins A, D, E and K are fat soluble and can only be digested, absorbed, and transported in conjunction with fats. Other contributions include keeping the hair and skin healthy and insulating the organs against shock.

Fat also serves as a useful intermediary towards a host of diseases. When a particular substance, whether chemical or biotic, reaches unsafe levels in the bloodstream, the body can effectively dilute the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and removed from the body by means of excretion, urination, accidental or intentional bloodletting, sebum excretion or hair growth.

An average human body needs at most 1 tablespoon, about 15g, of fat a day. An average American takes in 5 tablespoons, which is of course too much. It will lead to weight gain, obesity and eventually a host of diseases. Here are 9 examples of the types of diseases caused by obesity. However, it is also important to identify the types of fat that are found in food. Some are good, some are bad. Below are the explanation for the 6 types of fat found normally in food.

Omega-3 Fatty Acids

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A type of polyunsaturated fat that does not raise cholesterol levels and is most beneficial to the human body. Benefits of omega-3 fatty acids include :

• reducing the risk of coronary heart diseases
• aiding in mental disorders like aggression and ADHD
• decreasing the thickness of the carotid arteries
• improving in blood flow in patients with unhealthy blood sugar levels
• helping lower blood pressure
• protecting the heart against irregular heartbeats

The ideal daily dietary intake of omega-3 fatty acids should not exceed 1 tablespoon, about 5g. To be more exact, less than 3g from fish and less than 2g from nutritional supplements. The list of sources high in omega-3 are :

• wild salmon
• herring
• mackerel
• anchovies
• sardines
• chia
• flax (6 times richer than fish)
• kiwifruit

Omega-6 Fatty Acids

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Omega-6 fatty acids, another type of polyunsaturated fat, have been shown to be beneficial in the reduction of cholesterol levels when they are substituted for saturated fats in a person’s diet. The benefit in consuming omega-6 fatty acids therefore lies in the fact that they reduce the incidence of coronary artery disease, which is a condition where excess cholesterol builds up on the arteries of the heart, eventually blocking the flow of blood and causing a heart attack.

The optimum omega-6 intake should be at most 4 times the amount of omega-3 taken, to avoid the probability of side effects such as depression and diseases. Sources rich in omega-6 include:

• Corn
• Soybean
• Cottonseed oil, most vegetable oils actually
• Nuts
• Cereals
• Whole grain breads
• Eggs and poultry
• Baked goods

Monounsaturated Fat

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Olive oil, consumed widely in Mediterranean countries, is one of the reasons why these countries have lower levels of heart diseases. The reason lies in its ability to lower cholesterol and assist in reducing heart diseases. Monounsaturated fat keeps skin healthy and helps in developing body cells. Vitamin E is a type of fat soluble antioxidant found a lot in monounsaturated fat.

Sources rich in monounsaturated fats include :

• Avocados
• Canola oil
• Grapeseed oil
• Ground nut oil
• Oatmeal
• Olive oil
• Nuts like almonds, cashews, pecans, pistachios
• Popcorn
• Safflower oil
• Sesame oil
• Sunflower oil
• Tea-oil Camellia

Saturated Fat

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Raises LDL cholesterol levels, increases risk of heart disease, and may increase risk of colon and prostate cancer. Foods with 1g or less saturated fat per serving are considered low in saturated fat. Examples of food high in saturated fat include :

• Butter
• Ghee
• Lard
• Coconut oil
• Cottonseed oil
• Palm kernel oil
• Dairy products, especially cream and cheese
• Meat

Trans Fat

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Trans fat is not required by our body plus it is not healthy. Essentially, a trans fatty acid is an unsaturated fat turned into a saturated fat. Trans fat is evil as it increases the risk of coronary heart diseases, raises LDL cholesterol levels, lowers HDL levels and may increase risk of breast cancer, diabetes and infertility.

Trans fat can be found a lot in :

• Processed foods; snacks, crackers and chips done using hydrogenated oil or partially hydrogenated oil
• Baked goods; muffins, cookies and cakes done using hydrogenated oil or partially hydrogenated oil
• Stick margarines
• Shortening
• Fast food items like french fries

Dietry Cholesterol

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A human body is designed to naturally construct all of the cholesterol it needs, but cholesterol is also found in meat, poultry, seafood, eggs, dairy products, lard and butter.

There are 2 types of cholesterol, namely :

• LDL (Low Density Lipoprotein)

BAD because they keep cholesterol circulating in the blood, causing the arteries to become clogged with deposits.

• HDL (High Density Lipoprotein)

GOOD because they move cholesterol away from artery walls and back to the liver.

I hit the gym almost every weekday. And every time before I start lifting weights or treading on the treadmill, I’ll give myself about 10 minutes to thoroughly stretch my body, even if I have decided to work on only one particular muscle group. It is pretty important to warm up consistently each time to avoid unnecessary sprain and injuries. The list will explain why it’s beneficial.

A general warm up :

• raises your body’s core temperature by 1 or 2 degrees Celsius.
• loosens stiff muscles.
• warms the muscles.
• builds muscle elasticity.
• when done properly, it can actually improve performance.
• improves coordination between the joints and muscles of the body.
• circular movements around the joints is a warm up technique that lubricates the entire joint with synovial fluid which allows it to function easier when called upon.
• of 5 minutes of walking or rope jumping will get blood pumping all over the body.

Stretching is an important part of warm up and it should be performed after a general warm up. Stretching :

• should always start with static stretches (stretch to the farthest point and hold the stretch) to prevent overstretching.
• increases your flexibility.
• enhances the body’s ability to learn and perform skilled movements.
• improves mental and physical relaxation. Yoga involves a lot of stretching.
• ‘wakes’ the body up and raises it’s awareness for the next stage.
• reduces risk of injury to joints, muscles, and tendons.
• untangles stiff and tense muscles.
• increases suppleness due to stimulation of the production of chemicals which lubricate connective tissues.
• reduces severity of painful menstruation (dysmenorrhea) in females.
• at the end of a workout / exercise session reduces cramping, tightening, and soreness in fatigued muscles and will make you feel better.
• lightly immediately after maximal exertion is a better way of clearing lactic acid from the blood than complete rest.
• lightly is also a good way to reduce lingering muscle tightness and soreness even when not performed immediately after a workout.

Aluminium foil is not only used to wrap food. It can also be used to :

Bake a perfect piecrust



Keep the edges of your homemade pies from burning by covering them with strips of aluminum foil. The foil prevents the edges from getting overdone while the rest of your pie gets perfectly browned.

Create special-shaped cake pans



Make a teddy bear birthday cake, a Valentine’s Day heart cake, a Christmas tree cake, or whatever shaped cake the occasion may call for. Just form a double thickness of heavy-duty aluminum foil into the desired shape inside a large cake pan.

Soften up brown sugar



To restore your hardened brown sugar to its former powdery glory, chip off a piece, wrap it in aluminum foil, and bake it in the oven at 300°F (150° C) for five minutes.

Decorate a cake



No pastry bag handy? No problem. Form a piece of heavy-duty aluminum foil into a tube and fill it with free-flowing frosting. Bonus: There’s no pastry bag to clean — simply toss out the foil when you’re done.

Make an extra-large salad bowl



You’ve invited half the neighborhood over for dinner, but don’t have a bowl big enough to toss that much salad. Don’t panic. Just line the kitchen sink with aluminum foil and toss away!

Keep rolls and breads warm



Want to lock in the oven-fresh warmth of your homemade rolls or breads for a dinner party or picnic? Before you load up your basket, wrap your freshly baked goods in a napkin and place a layer of aluminum foil underneath. The foil will reflect the heat and keep your bread warm for quite some time.

Catch ice-cream cone drips



Keep youngsters from making a mess of their clothes or your house by wrapping the bottom of an ice-cream cone (or a wedge of water-melon) with a piece of aluminum foil before handing it to them.

Toast your own cheese sandwich



Next time you pack for a trip, include a couple of cheese sandwiches wrapped in aluminum foil. That way if you check into a hotel after the kitchen has closed, you won’t have to resort to the cold, overpriced snacks in the mini-bar. Instead, use the hotel-room iron to press both sides of the wrapped sandwich and you’ll have a tasty hot snack.

Polish your silver



Is your silverware looking a bit dull these days? Try an ion exchange, a molecular reaction in which aluminum acts as a catalyst. All you have to do is line a pan with a sheet of aluminum foil, fill it with cold water, and add two teaspoons of salt. Drop your tarnished silverware into the solution, let it sit for two to three minutes, then rinse off and dry.

Keep silverware untarnished



Store freshly cleaned silverware on top of a sheet of aluminum foil to deter tarnishing. For long-term storage of silverware, first tightly cover each piece in cellophane wrap — be sure to squeeze out as much air as possible — then wrap in foil and seal the ends.

Preserve steel-wool pads



It’s maddening. You use a steel-wool pad once, put it in a dish by the sink, and the next day you find a rusty mess fit only for the trash. To prevent rust and get your money’s worth from a pad, wrap it in foil and toss it into the freezer. You can also lengthen the life of your steel-wool soap pads by crumpling up a sheet of foil and placing it under the steel wool in its dish or container. (Don’t forget to periodically drain off the water that collects at the bottom.)

Scrub your pots



Don’t have a scrub pad? Crumple up a handful of aluminum foil and use it to scrub your pots.

Keep the oven shiny clean



Are you baking a bubbly lasagna or casserole? Keep messy drips off the bottom of the oven by laying a sheet or two of aluminum foil over the rack below. Do not line the bottom of the oven with foil; it could cause a fire.

Sharpen your scissors



What can you do with those clean pieces of leftover foil you have hanging around? Use them to sharpen up your dull scissors! Smooth them out if necessary, and then fold the strips into several layers and start cutting. Seven or eight passes should do the trick. Pretty simple, huh?

Make a funnel



Can’t find a funnel? Double up a length of heavy-duty aluminum foil and roll it into the shape of a cone. This impromptu funnel has an advantage over a permanent funnel — you can bend the aluminum foil to reach awkward holes, like the oil filler hole tucked against the engine of your lawn tractor.

Check out more uses of aluminium foil in nature and also around the house.