U is for Use the 90% Real Food Rule

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

I start every day with a real food breakfast.

I created ten strategies for healthy living that helped me detoxify my life and optimize my stamina and energy because I was desperate to find ways to cope with the severe pain and fatigue of the chronic illness fibromyalgia.I succeeded far beyond what I could imagine.I not only found ways to cope. I eventually completely recovered. Last week I celebrated four years of being symptom free.

These strategies required me to make changes in my lifestyle.All of the strategies have been important in my recovery and in maintaining my health. The top three are:

• Replace harmful household products with safer ones.
• Remove most processed food from my diet.
• Make smart choices about eating real food.

The first one was the easiest.I didn't have any emotional attachment to cleaning products. I could live without scented things.If you would like more info on why scented products are dangerous and some ideas for making your own nontoxic cleaners, check out these posts.

3 Easy Nontoxic Cleaners You Can Make

How to Clean Your Entire Bathroom Without Toxic Chemicals

Why Scented Products are Hazardous to Your Health
Completely revamping my diet was a lot more difficult for me.I had been eating things out of boxes and packages and using cans of this and that in recipes for years.I was emotionally attached to some of the processed food I ate.So I use the 90% rule.I eat real food 90% of the time.This gives me a 10% flexibility window each day for occasionally eating processed food, eating out when I don't know what ingredients restaurants use in the food, and going to parties and potluck dinners.

Five things help me follow the 90% real food rule.

1. I start every day with a real food breakfast that includes bread I make myself, fruit, nuts, organic free range eggs I get from a friend, and a cup of ginger tea. Recipe for Ginger Tea

2. When I eat occasional processed food, I make sure it has five ingredients or less and stay away from the most harmful ingredients like preservatives and food dyes. For example, if I want potato chips with my sandwich, I choose a single serving bag that is made from only three ingredients: potatoes,salt,and oil.

3. When I'm invited to a potluck dinner or party, I take a fresh fruit or vegetable platter so that I know I will have some real food choices no matter what else is served.

4. When I eat at a restaurant I choose foods that have the greatest potential for being unprocessed like grilled chicken, fruit, vegetables, and salad.

5. I thoroughly enjoy my 10% flexibility window.This week I've been baking Christmas goodies for my grandchildren. And I've tasted everything I made. One piece of homemade candy or one cookie doesn't wreck my plan because the rest of the day I know I will follow the 90% real food rule that helps me create a healthier life.

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It's National Cookie Day!

Two in One Oatmeal Cookies

Today is National Cookie Day! And it's Christmas month. It's the perfect time to plan for holiday baking. But how do you incorporate cookies into a healthy living plan that focuses on eating real food?

I have four self-imposed guidelines for cookies and other sweet treats.:

1. I eat real whole food for at least 90% of my diet every day.The other 10% is flexible.It allows me wiggle room to eat occasional processed food with 5 ingredients or less, to eat out when I don't know what ingredients the restaurant uses to prepare the food, and to enjoy Christmas cookies.
2. I can eat whatever sweet treat I want as long as I make it myself from real food ingredients.This accomplishes two things:I know exactly what is in the food and I don't eat it nearly as often as I would if I grabbed a highly processed box of something from the grocery store shelf. Check your holiday recipe file. Do any of your "from scratch" baking recipes involve dumping various processed foods together? Boxes of cake mix, bowls of whipped topping, and packages of candy don't count as real food ingredients.
3. I substitute healthier ingredients for less healthy ones.
4. I add healthy ingredients to everything I bake to increase the nutritional value.

Easy recipe substitutions:

• coconut oil or olive oil instead of vegetable oils and shortening
• raw organic sugar, organic honey, real molasses, or real maple syrup instead of highly refined white sugar
• whole wheat flour instead of refined white flour

Healthy ingredients that are easily added to cookies and other sweet treats:

• coconut oil
• dried fruit
• fresh fruit
• ground milled flaxseed
• nuts
• nut butters
• oatmeal
• seeds like pumpkin seeds and sunflower seeds

Two in One Oatmeal Cookies

These delicious cookies are full of healthy ingredients including oatmeal, nuts, honey, and flaxseed. They are a holiday baking time-saver because you can make two different cookies out of the same batch of batter: Raisin Nut Oatmeal Cookies and Chocolate Chip Oatmeal Cookies.They are great for Christmas parties and the neighborhood cookie exchange. 

Preheat the oven to 325.

Cream together in a large mixing bowl using an electric mixer:

1/3 c of organic coconut oil
1/3 c of butter, or butter substitute if you want them to be dairy free
1/3 c of almond butter

1/4 c raw honey

1/2 c raw organic sugar
3/4 c raw organic brown sugar 

Beat in:

2 eggs, use organic free range eggs when possible

2 tsp. of pure vanilla extract
1/3 c milk, use almond milk if you want them to be dairy free

In a separate bowl mix together:

1 c unbleached flour

1 c of whole wheat flour.
1/2 tsp. baking soda

1/2 tsp. salt

1 T of milled flaxseed or ground flaxseed and chia seed combo 

4 c of rolled oats, regular not quick cooking

Blend the flour mixture thoroughly into the creamed mixture.

Scoop out half the batter into another mixing bowl.(approximately 2 1/2 cups)
Add 1 c of chocolate chips to this bowl.I like to use Enjoy Life Mini Chocolate Chips.They are dairy free, gluten free, soy free, and peanut free.

Stir with a large spoon until the chocolate chips are completely blended into the batter.
Set this bowl aside.

To the batter in the other bowl add::

1/2 c chopped walnuts

1/2 c chopped almonds

1/2 c raisins
1/2 tsp. ground cinnamon

1/2 tsp. ground ginger

Mix with an electric mixer until all of the ingredients are completely blended.

For each cookie, scoop out 1 heaping T of dough. Put the ball of dough onto a greased cookie sheet. Leave 1" of space between each cookie. Flatten the cookie balls slightly with your hand, the back of a spoon, or a spatula. Grease whatever you use (including your hand) with a little butter or oil so the dough won't stick when you flatten the cookies.

Bake at 325 for 11 to 14 minutes or until the cookies are lightly browned on the bottom and just starting to turn a golden brown on the top.

Remove the cookie sheet from the oven and allow the cookies to cool for two minutes on the cookie sheet. Use a spatula to remove the cookies from the cookie sheet and place on a wire cooling rack to cool completely.This recipe makes about 80 cookies, 40 of each kind. Store them in an airtight container if you are planning to serve them within a couple of days.Store in a freezer safe container or bag if you want to bake them ahead of time to serve later.I like to freeze them and take out a couple at a time when I'm in the mood for a little sweet treat. Microwave two cookies for about 20 seconds for a warm treat or take as many as you need out of the freezer and leave at room temperature to defrost if you want to serve a plateful at a family gathering or party.

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T is for Thanksgiving Real Food Recipes

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Thanksgiving is next week. I created strategies for healthy living that helped me recover from fibromyalgia and keep me healthy every day. They include eliminating most processed food because it contains harmful additives and eating real food full of antioxidants and anti-inflammatory nutrients.The holiday season that stretches from Thanksgiving to New Year's Day has the potential to wreck healthy living strategies. I'm not worried about counting calories or carbs. I'm concerned about counting chemicals and avoiding as many as possible, even during food-centered celebrations.

Dealing with my personal food needs is not the only obstacle I face in planning our Thanksgiving dinner. I'm looking forward to having four generations of my extended family gathered around my table.There will be smiles, hugs, long talks, games, and laughter. But there will also be enough of us in the dining room that have food allergies that we could do group Public Service Announcements for the National Allergy Board. One or more people in my family has a food allergy or food intolerance to dairy products, gluten, beef, nuts, corn, bananas,shellfish, pork, citrus fruits, kiwi, avocados, chocolate, tomatoes, soy, and peanuts. It's a good thing I relish a challenge.

If I can prepare a delicious real food Thanksgiving meal for my food allergy bunch, I know that anyone can. If you are cooking for a crowd that has food sensitivities, have one entree that everyone can eat and plenty of side dishes so that everyone can choose at least two additional foods. If I tried to make every single dish something that every single person could eat, we would have nothing but a lonely turkey on our table.

To keep your holiday meal free of processed food that contains harmful chemicals and toxic additives, plan simple recipes that use real food instead of food that comes out of a box or package. Real food is always a healthy and delicious choice.

Real Food Thanksgiving Menu

Roasted Turkey. I fill the cavity with apple slices, onion, garlic and spices and baste with olive oil and everyone can eat it. You can also add slices of oranges, lemons and limes to ramp up the zesty flavor.

Slow Cooker Macaroni and Cheese. The lactose intolerant folks have to pass on this one but all of my grandchildren adore it. Slow Cooker Macaroni and Cheese Recipe

Portuguese Country Bread. My mother got this recipe on a trip to Portugal. Portuguese Country Bread Recipe

Baked Sweet Potatoes. I serve them plain with a choice of toppings that include butter, soy- free dairy-free butter substitute, brown sugar, ground cinnamon, and ginger.  

Roasted Vegetables can be made with just about any vegetables you like. Simply place cut up vegetables on a large rimmed cookie sheet, brush with olive oil, sprinkle with sea salt and your favorite spices. Roast in the oven at 400 degrees for about an hour or until vegetables start to brown around the edges.

Fruit Plate with enough choices that everyone can eat at least one of the fruits.If you are feeling artistic, check out this cute turkey made from fruit that I found on Pinterest. My grandchildren had a great time helping me create a Festive Turkey Fruit Platter
 
Salad Greens with kale, carrots, mushrooms, tomatoes, and homemade balsamic vinaigrette dressing. I put the greens in a large bowl and arrange the other ingredients on a tray so that everyone can make their own.

Apple Pear Crisp Apple Pear Crisp Recipe

Chocolate Almond Pie that is dairy free, soy free, and gluten free. Chocolate Almond Pie Recipe

And there you have it: a real food Thanksgiving feast for the allergy crowd. Oh, and by the way, my family will be here from Wednesday until Sunday so I have to round up food choices for breakfast, lunch, and dinner for five days. And that's a chore I"m grateful to have. Because spending time with people I love is a gift. And Thanksgiving is the perfect time of year to smile and count my blessings.

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S is for Sleep Hacks for Insomnia

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

I just want to catch a few Zs

Before I was diagnosed with fibromyalgia, I was an extremely sound sleeper. I have slept through tornadoes, blaring car alarms, and a bomb exploding in a house down the street. So it came as quite a shock to my system when one of my fibromyalgia symptoms was insomnia which is often a collateral problem with autoimmune diseases.I had difficulty falling asleep and staying asleep. When I managed to catch a few fitful hours at night, I never felt rested in the morning.

Sleep disturbances in chronic illness often are related to the larger problem of the inflammation and cellular damage that results from exposure to chemicals in our food and environment. Too many people count calories and carbs without every considering how important it is to count chemicals. I didn't give a single thought to how many chemicals I was exposed to on a daily basis until I got sick. While searching for ways to feel better, I learned I needed to detoxify my body by limiting my exposure to harmful substances. I found safer alternatives to cleaning products, cosmetics, and personal care items. I stopped eating highly processed food full of toxic chemical ingredients. I started eating lots of real food with 
antioxidants and anti-inflammatory nutrients.

My severe pain and fatigue symptoms dramatically improved. But my sleep pattern had been disrupted by this horrible disease for such a long time that I still had a problem with insomnia. I had to do some things to reset my natural sleep cycle clock. Be sure to check with your doctor before trying any plan that involves medications or supplements. Here is what I did. And it worked.

I stopped taking prescription sleep medication which I had been using to try to get at least a few hours of sleep each night.This type of drug is intended for only short-term use. It is not designed to be used for longer than a few weeks. Sleep induced by medication does not follow a natural sleep cycle pattern.

I took the over-the-counter supplement Melatonin for eight weeks. Melatonin has been shown to be effective in restoring the natural sleep cycle. It should never be taken for more than six to eight weeks.That is sufficient for resetting your natural biorhythms. Taking it for longer than that compromises your body's ability to produce natural Melatonin. Talk to your physician before taking Melatonin or any other supplement.

During the eight weeks I was on Melatonin, I created a bedtime ritual I could follow every night. After supper, I did not do any work related activities. I watched television, checked my Facebook page, and did other just-for-fun things until 11:00 p.m. I took a hot bath or shower before getting into bed. This helped me relax. I grabbed a book and read until I started feeling a little sleepy and then turned off the lights.In the beginning, I often read until 2:00 or 3:00 in the morning. After a couple of weeks, I was turning out the lights by 12:00 and sleeping until 7:00 or 8:00 the next day.

After eight weeks, I stopped the Melatonin, and continued the bedtime ritual I had established. I was worried the first night about how I would react without taking the Melatonin. But, I started reading at 11:00, turned out the lights at 11:30 and slept all night.I have been sleeping soundly ever since.

Before you attempt to reset your sleep pattern, it is important to detoxify your body first by eliminating chemicals from your environment and diet.You need to build up your body’s immune system and ability to take care of itself by eating natural whole healthy foods. If you are just beginning this process, hold on to hope. You can recover from fibromyalgia and a multitude of other autoimmune diseases by making lifestyle changes to get rid of chemicals. You can even sleep and dream again.  

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R is for Read Labels to Avoid Chemicals

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Commercially manufactured bread contains chemical additives.

I used to think that choosing healthy foods meant counting calories, fat grams, and carbs so that I could lose weight. I gave no thought at all to the ingredients used to create highly processed low calorie foods. I compromised my health every single time I ate something that came out of a box or carton no matter how low the calorie count was.

And then I was diagnosed with fibromyalgia. While searching for ways to improve my symptoms, I learned that chemicals we are exposed to every day in common household products, cosmetics, and processed food make us sick. Exposure to these chemicals has been identified a a causal factor in almost all autoimmune illnesses, including fibromyalgia, as well as Alzheimer's Disease, cardiovascular disease, asthma, and many types of cancer.

Our bodies are designed to break down and utilize real food for energy, stamina, and to maintain health. Our bodies are not designed to deal with artificial chemical ingredients used by big food manufacturing companies to increase the shelf life of packaged products. Most food conglomerates are interested in profit margins, not health.

The label in the above picture is from a typical commercially manufactured loaf of whole wheat bread. When I make wheat bread, I use just a few real food ingredients: flour, wheat, salt, yeast, milk, butter, and a little sugar to activate the yeast.

Look at what has been added to the commercially manufactured loaf. And this is a brand that contains fewer added ingredients than many of the others sitting on the supermarket shelves. Consider just one of the added chemical ingredients. Monoglycerides are additives used as an emulsifier to keep oil and fat from separating. Monoglycerides (and diglycerides) often contain trace amounts of trans fats which have been banned for use in food production but don't have to be listed as a trans fat because of the level per serving calculations.They have been linked to an increased risk of developing type 2 diabetes, heart disease, and raising bad cholesterol levels.The CDC (Centers for Disease Control) has correlated consuming trans fats to increased rates of death.There is no safe level of them to eat.

I don't always have time to make my own bread. So I have become an avid label reader. When I buy a commercially produced loaf of bread, I read the ingredients labels, understand what each ingredient is, and make an informed decision about the purchase. My goal is to eat real food 90% of the time.That leaves 10% leeway for eating some processed food.

I also reduced my exposure to toxic chemicals by eliminating household cleaners that contain harmful ingredients and switching to safer cosmetics. For more info on how to reduce your exposure to toxic chemicals, check out these five ideas.

Eliminate These 3 Toxic Things Now

How to Clean Your Entire Bathroom Without Toxic Chemicals

How to Find Less Toxic Cosmetics

Why Fragrances are Harmful to Our Health

3 Nontoxic Household Cleaner Recipes

I was so debilitated from the pain and fatigue of fibromyalgia that there were many days I could barely function. I stopped eating most processed food, started eating real food with a lot of antioxidants and anti-inflammatory nutrients, and switched to cleaning products and personal care items with fewer chemicals.It takes time and energy to make lifestyle changes but it is certainly worth the effort. Next month, I will celebrate four years of being completely symptom free.

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Healthy Faith Recognizes the Proper Place for Politics

This has been an unusual election cycle filled with vicious rhetoric, hyperbole, and fearful predictions of apocalyptic doom. Scrolling through my Facebook and Twitter feeds this morning, I found this Election Eve announcement everywhere.

BREAKING NEWS!!!!!!!

It's over. (HRC, DJT) has just been caught (lying, latest scandal).This shocking revelation totally ends the political hopes of (HRC, DJT) and assures that (HRC, DJT) will triumph. And if (HRC, DJT) doesn't win, it's because the election was (tampered with, influenced by outside sources) so that (HRC, DJT) couldn't win. We are in big trouble because now (HRC, DJT) will be elected instead of (HRC, DJT).So all you Christians out there better go out and vote for (HRC, DJT) because if you vote for (HRC, DJT) instead of (HRC, DJT) Satan wins!

Here's the thing. If Christians believe that the outcome of an election has more power than God our Father and Creator, Jesus our Redeemer and Hope, the Holy Spirit our Guide and Strength, then Satan has already won. 

I understand that folks have strong feelings about the candidates. But we have lost our way if we place politics above our faith in God. When we wake up on Wednesday morning one of the candidates will be our new president. Some people will be thrilled with the result and others will be devastated. Whatever happens, the Kingdom of God cannot by shaken by the kingdoms of this world. 

"What, then, shall we say in response to these things? If God is for us, who can be against us? Christ Jesus is at the right hand of God and is interceding for us. Who shall separate us from the love of Christ? Shall trouble or hardship or persecution of famine or danger? No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." Romans 8:31-39

So let's get up tomorrow and go vote for the candidate of our choice. And when we wake up on Wednesday morning, let's remember who we are in Christ Jesus and what a mighty God we serve. 

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Healthy Faith Recognizes the Proper Place for Politics

This has been an unusual election cycle filled with vicious rhetoric, hyperbole, and fearful predictions of apocalyptic doom. Scrolling through my Facebook and Twitter feeds this morning, I found this Election Eve announcement everywhere.

BREAKING NEWS!!!!!!!

It's over. (HRC, DJT) has just been caught (lying, latest scandal).This shocking revelation totally ends the political hopes of (HRC, DJT) and assures that (HRC, DJT) will triumph. And if (HRC, DJT) doesn't win, it's because the election was (tampered with, influenced by outside sources) so that (HRC, DJT) couldn't win. We are in big trouble because now (HRC, DJT) will be elected instead of (HRC, DJT).So all you Christians out there better go out and vote for (HRC, DJT) because if you vote for (HRC, DJT) instead of (HRC, DJT) Satan wins!

Here's the thing. If Christians believe that the outcome of an election has more power than God our Father and Creator, Jesus our Redeemer and Hope, the Holy Spirit our Guide and Strength, then Satan has already won. 

I understand that folks have strong feelings about the candidates. But we have lost our way if we place politics above our faith in God. When we wake up on Wednesday morning one of the candidates will be our new president. Some people will be thrilled with the result and others will be devastated. Whatever happens, the Kingdom of God cannot by shaken by the kingdoms of this world. 

"What, then, shall we say in response to these things? If God is for us, who can be against us? Christ Jesus is at the right hand of God and is interceding for us. Who shall separate us from the love of Christ? Shall trouble or hardship or persecution of famine or danger? No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." Romans 8:31-39

So let's get up tomorrow and go vote for the candidate of our choice. And when we wake up on Wednesday morning, let's remember who we are in Christ Jesus and what a mighty God we serve. 

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3 Great Nontoxic Household Cleaners You Can Make 'Today

White vinegar and baking soda are great nontoxic cleaning ingredients

Eliminating toxic substances from my home is the core of my healthy living plan. Processed food, household cleaners, and personal care items contain tons of harmful chemical ingredients including formaldehyde, preservatives, petroleum derivatives, BHA, parabens, phthalates, chemicals in fragrance, VOCs,and artificial colors. Exposure to these chemicals has been linked to a wide variety of autoimmune illnesses, fibromyalgia, lupus, Alzheimer's disease, heart disease, diabetes, and several types of cancer.

Changing my lifestyle truly changed my life. I recovered from fibromyalgia and have stayed healthy since I started eating real food instead of processed food and switched to safer 
household products,

Cleaning products are especially problematical because we spread them on surfaces all over our homes, get them on our skin, and breathe the toxic ingredients into our lungs where they circulate throughout the body with the potential to damage every organ in the body.

You can buy nontoxic laundry detergent, dish washing liquid, automatic dishwasher tabs, all-purpose spray cleaners, and liquid hand soap at Target and Walmart from companies like Seventh Generation and Method.

You can also make your own cleaning products from inexpensive ingredients like plain white vinegar and baking soda. Here are three of my favorites:

All-Purpose Cleaner

All Purpose Cleaner

Mix equal parts of plain white vinegar and water in a spray bottle.That's it!

Use this mixture to clean countertops, mirrors, appliances, chrome, faucets, and anything else you would normally clean with a commercial all-purpose cleaner. Spray the solution on the surface you want to clean. Wipe it off with paper towels or a micro fiber cloth. No rinsing needed. Be sure to use a micro fiber cloth when cleaning mirrors, glass, and chrome. It will leave them clean and shiny without leaving behind paper residue. You can buy large jugs of inexpensive vinegar at any big box store or supermarket.  

Interesting factoid: Vinegar contains 5 % acetic acid which kills bacteria and viruses. Vinegar is such an effective germ killer that it is used in many hospital high risk neonatal units to protect vulnerable newborns from exposure to both germs and harsh chemicals.

Tile Floor Cleaner

Tile Floor Cleaner

I have quarry tile floors in my kitchen, den, sunroom, and foyer. I love the natural swirly look of the tile that makes me feel like I'm walking across stones on a creek bed. I don't love that the floors need heavy duty cleaning because this area gets a lot of foot traffic.I experimented with various combinations of ingredients and the one I settled on keeps my floors cleaner than any commercial product I have ever used.

Buy an inexpensive one gallon pitcher with a lid.Fill it half full with warm water. Add 1 Tbs of mild nontoxic dish detergent and 1/2 c baking soda and stir. Add 1/2 c of plain white vinegar. Warning: fizzing will occur! I put my pitcher in the laundry room sink while I'm making this so if it bubbles over, no problem. Go do something else while you wait for it to quit fizzing. After the bubbling subsides,slowly add more warm water to finish filling the pitcher. Stir as you add the rest of the water. You can use your favorite mop and just pour a little of the solution on the floor and mop away. I use a mop that has a pump sprayer, a reservoir to add the cleaning solution, and a micro fiber cleaning pad that can be tossed in the washing machine after each use. It is easy to fill the mop reservoir with the solution since my pitcher has a nice pouring spout. Put the lid on the pitcher when you are done and store any leftover solution for your next mopping task. After you mop the floor with this solution, go over the floor again with a clean damp mop using plain water.Your floors will be sparkling clean and fresh. 

Wood Cleaner

This mixture is great for cleaning and restoring scratched wooden surfaces.Use it on tabletops, furniture, doors, or any wooden object in need of a little TLC. I have used it to make 30 year old rocking chairs look brand new and to erase all the scratches on a dining table I purchased at a huge discount because it had been a floor sample. I used some on the scratched closet door pictured below. The scratches disappeared as soon as I put the solution on the door.

To make the wood cleaner: Mix 3/4 of a cup of canola oil with 1/4 of a cup of white vinegar. Apply to the marred wooden surface with a clean rag, micro fiber cloth, or a paper towel. Leave the mixture on for at least an hour. You can leave it on overnight if you want. Buff with a clean dry cloth.The wood usually soaks up most of the mixture so there may be little or no residue of the oil to wipe off as you buff. If you are unsure about using this on a specific type of wood or a treasured family antique, do a test run first. Apply some of the mixture to an inconspicuous spot on the back or underside of the piece of furniture and leave overnight to see if you like the results before doing the entire piece of furniture.

Before using wood cleaner

After using wood cleaner

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3 Great Nontoxic Household Cleaner Recipes

White vinegar and baking soda are great nontoxic cleaning ingredients

Eliminating toxic substances from my home is the core of my healthy living plan. Processed food, household cleaners, and personal care items contain tons of harmful chemical ingredients including formaldehyde, preservatives, petroleum derivatives, BHA, parabens, phthalates, chemicals in fragrance, VOCs,and artificial colors. Exposure to these chemicals has been linked to a wide variety of autoimmune illnesses, Alzheimer's disease, heart disease, diabetes, and several types of cancer.

Changing my lifestyle truly changed my life. I recovered from fibromyalgia and have stayed healthy since I started eating real food instead of processed food and switched to safer 
household products,

Cleaning products are especially problematical because we spread them on surfaces all over our homes, get them on our skin, and breathe the toxic ingredients into our lungs where they circulate throughout the body with the potential to damage every organ in the body.

You can buy nontoxic laundry detergent, dish washing liquid, automatic dishwasher tabs, all-purpose spray cleaners, and liquid hand soap at Target and Walmart from companies like Seventh Generation and Method.

You can also make your own cleaning products from inexpensive ingredients like vinegar and baking soda. Here are three of my favorites:

All-Purpose Cleaner

All Purpose Cleaner

Mix equal parts of plain white vinegar and water in a spray bottle. That's it!

Use this mixture to clean countertops, mirrors, appliances, chrome, faucets, and anything else you would normally clean with a commercial all-purpose cleaner. Spray the solution on the surface you want to clean. Wipe it off with paper towels or a micro fiber cloth. No rinsing needed. Be sure to use a micro fiber cloth when cleaning mirrors and chrome. It will leave them clean and shiny without leaving behind paper residue. You can buy large jugs of inexpensive vinegar at any big box store or supermarket.  

Interesting factoid:  Vinegar contains 5 % acetic acid which kills bacteria and viruses. Vinegar is such an effective germ killer that it is used in many hospital high risk neonatal units to protect vulnerable newborns from exposure to both germs and harsh chemicals.

Tile Floor Cleaner

Tile Floor Cleaner

I have quarry tile floors in my kitchen, den, sunroom, and foyer. I love the natural swirly look of the tile that makes me feel like I'm walking across stones on a creek bed. I don't love that the floors need heavy duty cleaning because this area gets a lot of foot traffic. I experimented with various combinations of ingredients and the one I settled on keeps my floors cleaner than any commercial product I have ever used.

Buy an inexpensive one gallon pitcher with a lid. Fill it half full with warm water. Add 1 Tbs of mild nontoxic dish detergent and 1/2 c baking soda and stir. Add 1/2 c of plain white vinegar. Warning: fizzing will occur! After the bubbling subsides, slowly add more warm water to finish filling the pitcher. Stir as you add the rest of the water. You can use your favorite mop and just pour a little of the solution on the floor and mop away. I use a mop that has a pump sprayer, a reservoir to add your own cleaning solution, and a micro fiber cleaning pad that can be tossed in the washing machine after each use. It is easy to fill the mop reservoir with the solution since my pitcher has a nice pouring spout. Put the lid on the pitcher when you are done and store any leftover solution for your next mopping task. After you mop the floor with this solution, go over the floor again with a clean damp mop using only water.Your floors will be sparkling clean and fresh. 

Wood Cleaner

This mixture is great for cleaning and restoring scratched wooden surfaces. Use it on tabletops, furniture, doors, or any wooden object in need of a little TLC. I have used it to make 30 year old rocking chairs look brand new and to erase all the scratches on a dining table I purchased at a huge discount because it had been a floor sample. I used some on the scratched closet door pictured below. The scratches disappeared as soon as I put the solution on the door.

To make the wood cleaner: Mix 3/4 of a cup of canola oil with 1/4 of a cup of white vinegar. Apply to the marred wooden surface with a clean rag, micro fiber cloth, or a paper towel. Leave the mixture on for at least an hour. You can leave it on overnight. Buff with a clean dry cloth.The wood usually soaks up most of the mixture so there may be little or no residue of the oil to wipe off as you buff. If you are unsure about using this on a specific type of wood or a treasured family antique, do a test run first. Apply some to an inconspicuous spot on the back or underside of the piece of furniture and leave overnight to see if you like the results before doing the entire piece of furniture.

Before using wood cleaner

After using wood cleaner

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