washing your gear

Tips for washing your cold weather gear

Yesterday, after a period of time too embarrassingly long to pinpoint, I was suddenly compelled to wash a couple of the wool shawls I tend to cocoon myself in year-round. Despite the fact that the other apparel in my rotation gets laundered with regularity, for whatever reason my standards for hygiene slip drastically when it comes to cold weather accessories and outerwear. And now, motivated by how easy it was to hand-wash and rack-dry my scarves (which I swear are now softer than before, not to mention laced with the pretty floral scent of my delicates wash), I got to wondering what else in my fall wardrobe could use refreshing, and how to go about laundering things like down vests and fleece jackets. And onrealsimple.com just now, I found out exactly how to do just that—and more. Here’s a re-cap of what I learned:

Down jackets and vests should ideally be washed twice per season. You can toss your puffies in the washing machine, using cold water. Skip the detergent, which can flatten the feathers, and tumble dry on low using a couple clean tennis balls to redistribute the feathers. Make sure the feathers are totally dry (this may take a couple cycles) to avoid clumping.

While it’s pretty obvious that tights should be hand-washed (and that you ought to aim to do this after every use), I also learned that if you’re in a pinch and need a quick refresher for a pair you’ve already worn, you can toss them in the dryer for ten minutes. Though they suggest tossing in a deodorizing product called the Refresh’n Dryer Towel too, I suggest making your own dryer sachet (which is really easy btw—just take some cotton muslin bags, fill ‘em with lavender and a couple drops of lavender essential oil, and sew them shut) for this purpose.

Fleece pieces need a little TLC, too. To keep the fabric from getting crunchy or pilled, wash fleece goods inside out, and take care not to wash them with other lint-y items, like towels. Give them an extra-thorough rinse to make sure there’s no detergent lingering on the fabric before letting them air dry.

Hats, gloves, and scarves (all of which I have a tendency to ignore, from a maintenance perspective) should be washed three to five times each season—especially considering all the makeup and skin oils that tend to rub off on them. Handwash all the knit items, and if you have structured hats or leather pieces, take them to the dry cleaner.

And when it comes to sweaters, I’m a die-hard hand-washer (it’s gentler on fabrics than dry cleaning, not to mention works out to a fraction of the cost). I learned something new though, which is wool sweaters don’t need to be washed as frequently as your cashmere or cotton pieces, since the material naturally repels dirt and dust.

Source: realsimple.com

Bad Breath

5 Ways to Combat Bad Breath

While brushing and flossing at least twice a day is the first and most important step to preventing and curing bad breath, there are other tricks that help keep your mouth clean and odor-free, even when you don’t have a toothbrush handy. Follow these often-overlooked tips to keeping your breath fresh:

1.    Brush your tongue.  
When going through our daily brushing and flossing ritual, we may overlook the tongue—perhaps because our parents probably never said “brush your tongue!” It’s just as important, however, because our taste buds attract and hold on to plaque and bits of the foods we eat, each of which can emit odors.


2.    Keep your mouth hydrated.
Ever wonder why breath is especially rancid in the morning or after coffee? Probably because your mouth is unusually dry and odor-causing bacteria flourish in a dry, warm spaces. A hydrated mouth means the water you drink and your own saliva wash away bacteria and prevent new odors from emerging.  So, now you’ve got yet another reason to drink at least eight glasses of water a day.  Spritz a bit of lemon, which is a natural antibacterial, into your water to give each glass even more cleansing power.

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3.    Help your mouth produce saliva.  
Your saliva not only washes away odor-causing food particles and hydrates your mouth; it also contains powerful natural antibacterial properties and neutralizes acids, according to WebMD. Because the main contributor to bad breath is the buildup of plaque that contains live and dead bacteria on the gums, teeth, and tongue, producing saliva is essential to keeping your mouth clean and fresh. Certain foods, like a tart Granny Smith apple for instance, gets your natural juices working as you chew so that saliva washes away plaque, leaving you with a clean-feeling mouth and fresher breath. In addition, chewing on herbs such as spearmint and parsley will mask odor and get your mouth producing saliva, according to Discovery Health.

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4.    Choose sugarless gum.
While gum should never replace brushing and flossing after meals, chewing it can help mask odors and a hydrate your mouth in a pinch. Be sure to always opt for sugarless gum, however, as sugar increases plaque—which is probably what is causing your bad breath in the first place.


5.    Eat bad-breath-busting foods.
Just as some foods, such as garlic and onion, can cause bad breath, others can help eliminate it. According to Mayo Clinic, foods that are high in fiber help break down plaque in the mouth and thus help freshen the breath. Reach for celery, carrots, and other crunchy vegetables when your mouth needs a little cleaning and you need a healthy snack.  A diet rich in vitamin C is also essential to preventing gum disease, which side effects include putrid breath. Citrus fruits and berries are good for your health and freshen your breath simultaneously, according to WebMD.

Avoid Holiday Weight

7 Ways to Avoid Holiday Weight Gain

According to a nationwide study conducted by Kaiser Permanente, 46% of Americans said they tended to gain “a few pounds” during the holidays, with overweight people admitting to amassing an average of five or more pounds. But you can be part of the 54% who can still button their pants come 2011 by following these easy tips. Bonus: you can still indulge in your favorite foods!

1. Create a Workout Schedule
Between office parties, house guests, and friends’ gatherings, it’s hard to keep a set schedule—much less an exercise routine. But just like everything else, if you make room for it, it will happen. Sit down with your calendar and reserve three slots per week for the gym or other form of workout between Thanksgiving and the New Year and treat them as can’t-miss appointments. That way, you’re more inclined to follow through!

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2. Relax
For some, stress and the holidays go hand-in-hand. Unfortunately, stress leads people to reach for foods high in sugar and fat. Recognize your triggers to emotional eating and when you feel the need to gorge on high-caloric foods, take a break from whatever you’re doing in the form of a 10-minute walk, a cup of hot tea, or a couple of chapters from your current favorite read. Meditation and deep breathing can also help you diffuse tension and de-stress.

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3. Get Enough Shut-Eye
Recent studies show that women who sleep five hours or less per night on average weigh more than women who sleep seven or more hours per night. Researchers attribute the phenomenon to increased hunger hormones brought about by sleep deprivation. Make sure you get the recommended seven to eight hours by establishing consistent sleep and wake schedules (even during this hectic time). Also, create a relaxing bedtime routine and abstain from food, alcohol, and caffeine at least two to three hours before bedtime to ensure the best quality slumber.


4. Snack Before Party Hopping
If you attend a party on an empty stomach, you’re sure to make a beeline for the buffet and overindulge in highly caloric appetizers and snacks. So before you head out to the festivities, eat a fiber-rich snack like an apple with peanut butter, or granola bar. Why fiber? It slows down the digestive process and gives you a feeling of fullness.

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5. Socialize Away from the Spread
Let’s face it: when you’re within arm’s reach of scrumptious finger foods, creamy dips, and heavenly cocktails, it’s nearly impossible not to indulge. Whether hosting or attending holiday parties, mingle with guests outside the kitchen and as far away from the buffet (and bar) as possible. That way, you can concentrate on the conversation rather than the cuisine.

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6. Drink in Moderation
Most popular holiday beverages have as many calories as the treats on the dessert tray! So opt for low-fat eggnog if possible, skip the whip cream with that hot cocoa, and don’t feel the need to polish off every last drop. Also, be mindful of your alcohol intake—inhibitions go the wayside and along with it, willpower.

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7. Don’t Deny Yourself
Finally, do indulge in your favorite holiday foods—just watch your portions (e.g., take a smaller plate from the buffet, fill half your plate with vegetables, and use gravy and sauces sparingly). Besides, you’re just setting yourself up for defeat if you go into the season with the plan of saying no to all the foods you fancy most this time of year.

hoilday exercise

First of all, let’s make one thing clear: I am not an exercise guru. When I told my editor I wanted to write this piece about 10-minute exercise ideas, she laughed and said, “YOU want to write about exercise?” She knows me all too well. I like to squeeze as many things into my day as possible, but for some reason, when it comes to exercise, I seem to have every excuse in the book for not doing it. The one that most easily slips off my tongue? “I don’t have time.” Am I the only one in this sedentary, time-starved boat? I don’t think so.

Now that it’s the busy holiday season, time is even more precious. Plus it’s harder for me to feel motivated when it’s cold and dark outside.

Related:
Eat This Fruit for a Better Workout
Breakfasts That Help You Burn More Fat During Your Workout
4 Natural Foods to Boost Your Exercise

But I’m determined to keep on trying because exercise is important for good health. And it’s not just for people who are trying to lose weight either. In addition to burning calories, research shows regular exercise may help prevent heart disease, boost your memory, keep you agile and even make you live longer!

Related: Can You Trick Yourself Into Liking Exercise?

The good news is that even if you don’t frequent the gym or go for a run after work, there are ways to sneak exercise into your day. It doesn’t have to be all or nothing. It’s OK to start small (that’s what I keep reminding myself). What’s important is to get moving—the U.S. Department of Health recommends doing at least 10 minutes of physical activity at a time, and doing strengthening activities, which make your muscles do more work than usual. The goal is to work up to 2 hours and 30 minutes of moderate activities a week or at least 1 hour and 15 minutes of vigorous activities a week. (Here are 6 ways to exercise without even knowing it.)

Who doesn’t have 10 minutes to spare? Here are some activities to help you sneak in some exercise and how many calories you can burn in just 10 minutes (values are based on a 150-pound person). (Bonus! Download and print this “Calories Burned” cheat sheet from the EatingWell Diet. Stick it on your fridge, tack it to your corkboard at work. The visual reminder of what you can do in just 10 minutes might keep you motivated!)

Calories Burned in 10 Minutes:

Indoor Activities:

• 28: Stretching or yoga
• 28: Household chores, light
• 34: Weight lifting, moderate
• 45: Household chores, moderate
• 59: Playing with kids
• 90: Sit-ups, vigorous
• 102: Stair machine/Treadmill

Feeling really motivated? If you have more time on the weekends or your day off, get outside and embrace winter and all the fun activities it has to offer. (I for one can’t wait to go snowboarding... wait, does that count as exercise? Yes!)

Outdoor Activities:

• 28: Playing catch
• 57: Walking, very brisk pace
• 62: Ice skating
• 66: Shoveling snow
• 66: Snowboarding
• 68: Downhill skiing, moderate effort
• 88: Snowshoeing
• 91: Cross-country skiing, light/moderate

Are you inspired? How do you think you can fit 10-minute bursts of exercise into your day?

By Penelope Wall

Penelope is a web producer and writer for EatingWell.com. When she's not busy geeking out at the computer, she loves cooking and trying new recipes on her friends. Some of her favorite foods are dark chocolate, coffee, apples, sweet potatoes and cheese.