BULLETIN FOR A HEALTHIER, HAPPIER LIFE!

more veggies, less meat. . . .

more vinegar, less salt. . .

more fruits, less sweetener. . .

more water, less soda. . .

chew more, eat less. . .



more deeds, less talk. . .

more sharing, less desires. . .

more walks, less rides. . .

more laughters, less anger. . .

more friends, less enemies. . .

more appreciation, less criticism. .. .

more sleeps, less gimmicks. . .

more visions, less disappointments. . .

more prayers, less worries.

LIFE-SAVING THINGS TO REMEMBER FOR PEOPLE WITH HYPERTENSION

1. Always walk, never run when taking the stairs

2. Try to get a short nap or two every day

3. Take five light meals a day, instead of three heavy meals

4. Don’t push yourself to your limits – quit before you become tired

5. Reduce your daily caffeine consumption

6. If you can’t quit smoking, lessen your cigarette consumption

7. Avoid heated arguments

8. Try to go to bed before midnight and get a good night’s sleep regularly

9. Be conscious about your weight – know the calorie contents of your food. Substitute high calorie foods with fruits, vegetables and fresh fruit juices

10. Exercise. It doesn’t have to be strenuous. A 30-minute walk daily can do you wonders

HERBS AND SPICES 101

Starters in the use of herbs and spices might wish to try a little at a time, until they get accustomed to using them as part of their cooking ingredients. Here are a few set of herbs and spices to start your kitchen adventures with:

Herbs: basil, bay leaves, parsley, rosemary, thyme, mint, marjoram, chives and sage.

Spices: pepper, ginger, garlic, curry powder, nutmeg, dry mustard, paprika and cinnamon.

Flavoring extracts: vanilla, peppermint, lemon, maple, almond, orange.

Here’s a list of what you can use to flavor meat, poultry, fish and eggs.

Beef: bay leaf, lemon juice, mushrooms, dry mustard, nutmeg, onion, green pepper, sage, thyme, currant or grape jelly

Poultry: basil, bay leaf, lemon juice, marjoram, onion, pepper, rosemary, sesame seeds, sage, thyme, cranberry juice

Lamb: curry, garlic, mint, onion, oregano, parsley, rosemary, thyme, mint, jelly, broiled pineapple

Pork: garlic, lemon juice, marjoram, sage, applesauce, spiced apples, cranberries

Veal: bay leaf, curry, dill seed, ginger, marjoram, oregano, summer savory, currant jelly, broiled apricots or peaches.

Fish: lemon juice, onion, mustard, garlic, bay leaf, mushrooms, pepper, paprika, dill

Eggs: basil, chives, mustard, parsley, green pepper, diced tomato, rosemary, mustard, curry

Vegetables can be enhanced by the following herbs and spices:

Asparagus: lemon juice, caraway, unsalted chopped nuts

Green beans: lemon, rosemary, onion, dill, marjoram, nutmeg, slivered almonds

Corn: parsley, chives, green pepper, tomato, pimiento

Peas: onion, parsley, mint, mushroom, green pepper

Potatoes: onion, parsley, green pepper, chives, mace

Squash: ginger, onion, oregano, basil, mace

Sweet potatoes: cinnamon, nutmeg, brown sugar

Tomatoes: basil, oregano, parley, marjoram, sage

Note: Always add a dash of sugar while cooking vegetables to bring out flavor.

MAKING YOUR SICK BED SOFTER

From “Tomorrow Can Be Beautiful” and “Just For Today” by Harold J. Sala


On his sickbed prior to death, Charles Spurgeon said, “If you do not wish to be full of regret when you are forced to lie still, work while you can. If you desire to make a sickbed as soft as it can be, do not stuff it with mournful reflections that you wasted time when you were in health and strength.”

Here are four guidelines for living a life without regrets:

1. Plan it now. Some things you can’t do now, but you can prepare to do then when the right time comes.


2. Do it now. Don’t wait until you retire. To start a hobby, take a trip, or remodel the house.


3. Say it now. Tell your spouse and your kids that you love them.


4. Live it now. Make your peace with God now, not in your deathbed.

PREVENTING THE SPREAD OF CONTAGIOUS DISEASES

1. Wash your hands thoroughly – after using the comfort room, before eating, after a visit to the hospital, or as often as necessary.

2. Observe personal hygiene and teach everyone in the household to do the same.

3. Avoid spitting around. It is one of spreading harmful microbes or germs.

4. Avoid overly crowded places.

5. Keep rooms clean and well-ventilated.

6. Illnesses should be considered contagious until the diagnosis is definitely made. At the first sign of illness in any member of the household, isolate him as much as possible and separate his linen and utensils.

7. The sick should be attended to and treated at once.

8. Get further instructions on how to prevent the spread of disease from your attending physician.

KEEPING YOUR HOUSE CLEAN AND ORDERLY

Keeping your house clean is one thing, keeping it orderly is another – these two are different, but having a clean and orderly home is ideal. Together, these two will make us look forward to coming home after a long day at work.

Get help. Involve everyone in the household. Assign a specific task on each member of the household or allow them to choose a task that they enjoy doing. This gives a sense of responsibility and accountability as each one has a role in making your home clean and orderly.

Choose a household cleaning product that suits your needs best. There are quite a lot of products in the market to choose from. Remember to always read product labels and instructions before buying and using them.

Keep a stock of cleaning aids such as scouring pads, protective gloves, sponges, brushes, spray bottles, etc.

Have a well-organized cleaning closet. Place items you use for daily cleaning on the front where they are most accessible, and those for weekly or monthly usage behind.

When cleaning your house, have everything you need handy. This will save you energy going back and forth your storage area. Sponges, cloths, cleaners, brushes, recycled supermarket plastic bags for litter, should be in one handy tote or basket.

Organize household items, decors, furniture, clothes, etc. Sort items depending on its use (i.e., linen must all be in the linen cabinet, food must be stored in the pantry, tableware must be kept in a safe cabinet, etc.) and keep everything in its proper place. Use plastic containers to store similar items and label each container for easier retrieval of your household supplies.

If you live in a two-storey home, have a separate set of cleaning materials upstairs and downstairs. This will save you time and energy and will not spread kitchen germs inside your bedroom and vise versa.

Protective mats or rugs at entrances will minimize tracking in of dirt into the house. Keep a rubber or rubber doormat outside where gritty soil or mud is a problem.

Replace and wash used linen and curtains every two weeks maximum. This will protect you from allergy-causing dust.

Apply the clean as you go policy at home. This way, your home will always be clean, and you need not do a one-time, big-time cleaning session.

ON ATTAINING TRUE HAPPINESS

1. Be grateful. Begin the day with thanksgiving, for another opportunity at life unfolds.

2. Live a Simple Life. Make your habits reasonable. Avoid selfishness and self-centeredness. Simplify your daily plans and activities. You are less likely to be disappointed and frustrated if you keep things simple and attainable.

3. Spend less than you earn. We hear this over and over. It may be difficult, as more often, it is tempting to splurge than to spend within our budget. Living within or below our means will earn us dividends in the long run, and will keep us out of stress-causing debts.

4. Be objective and constructive. Always look at the logic and rationale behind things. Think clearly and accurately, without the clouds of emotions and subjective thoughts.

5. Resist the tendency to always want and do things your own way. It also pays to consider the viewpoint of others.

6. Rule your emotions. Cultivate a disposition of peace, goodwill and happiness.

7. Be generous. The way to be truly happy is to make others happy.

8. Live one day at a time. Plan your activities for the day – focus on the most important task but don’t forget to set aside a schedule for the things that you enjoy doing.

HOW TO KEEP YOUR HOUSE SAFE WHILE YOU ARE AWAY

1. Shut off electricity and gas; disconnect all appliances.

2. Bring down curtains and draperies, and store them.

3. Close all windows and make sure they cannot be forced open. Lock all doors and secure other possible points of entry.

4. Lock all closets and cabinets, especially those where valuables are stored.

5. Dispose of perishable food.

6. Discard inflammable material such as old newspapers, cleaning fluids, varnishes, etc. and don’t leave matches lying around.

7. Check all faucets and shut off water connection.

8. Cover your furniture with dust sheets to protect them from dirt.

9. Clean the house before you leave, and spray with insecticides to minimize pest infestation.

10. Leave duplicate key of the house to a trusted neighbor for emergency purposes.

HOW TO GET A RESTFUL SLEEP

1. Do mild forms of exercise before bedtime. You may take a short walk after dinner or do some stretching.

2. Read light material. Avoid reading the news that will cause you unnecessary stress or other materials that will activate your brain instead of shutting it off in preparation to bedtime.

3. Slow down all mental and physical activity one hour before hitting the sack.

4. Take a warm, relaxing bath.

5. Wear soft and comfortable sleeping clothes.

6. Listen to soft, pleasant music.

7. Do not eat or drink before sleeping. Indigestion and a heavy stomach will give you difficulty sleeping.

8. Forget about all your worries and problems when you go to bed.

9. Picture a tranquil scene – mountains, the peaceful waves of the beach, etc.