JaneGrok

Follow me as I Grok on


Leave a comment

DIY Homemade Swimming Pool Gallery

Looking for an interesting, creative, or economical way to make your own swimming pool? Here are some ideas:

images (36) duckpond tanktemporarydisplacement01IMG_0095 SONY DSC DSC00001-copy-720x480 pond15DSC00030-copy-720x480

livestock water trough: 629_059

4×4 lumber pool:WOES2009070631@@@false@@@en

trash dumpster: recycled-urban-swimming-pool  2003bleu-2006-5 dawson_louisa_dumpster-pool-2

sea containers (things 18 wheelers and trains haul): 3022110_500x276 images (35)

cardboard pool: 

plywood & 4×4 lumber + tarp pool: 


Bill Murray swimming in a dumpster pool: 

Whatever object you use, you may want to coat it a time or two with a water-proof epoxy, and/or put a tarp in it.

http://www.northerntool.com/shop/tools/product_200329975_200329975

http://www.lowes.com/pd_187740-89425-M14142030_0__?productId=3115381&Ntt=tarp&Ns=p_product_price|1

You may also want to buy a pump/filter from Walmart, Academy Sports, etc.

These options may not be more practical or less expensive than traditional pools from the store…but if you or someone you know already has one of these items and some free time on your hands, you could be swimming in no time! 🙂


1 Comment

Paleo Ice Cream: French Vanilla, Pralines and Cream, Maple Walnut, & more!

ice cream vanilla

French Vanilla Ice cream

Ingredients :

–  3 egg yolks
–  16 ounces of heavy cream or canned coconut milk
–  1/2 a cup of maple syrup, honey or coconut sugar
–  1 teaspoon vanilla

Directions :

–  Combine all the ingredients in a medium saucepan and bring to a low boil while whisking constantly.  You don’t want any lumps
–  Remove from the heat and let cool, then strain into a medium mixing bowl, cover with a lid or plastic wrap, and chill in the fridge for at least 2 hours.
–  Pour the cooked custard into an ice cream maker and run following directions.
–  Put the finished ice cream into a container and store in your freezer.

divider
Once you have your basic ice cream, you can make lots of variations such as :

ice cream praline

Pralines and Cream

While your ice cream is making, saute a cup of chopped pecans in a skillet with a teaspoon of butter.  When they are toasted, remove the nuts, then add 2 tablespoons of butter and 2 tablespoons of your sweetener of choice to the pan and heat a few minutes more to make a caramel sauce. Add back the nuts and mix until well coated, then pour onto a plate and leave to cool. The sauce will thicken slightly. Once your ice cream is made, mix in the nuts and the sauce, put into a container, and store in your freezer.

divider

ice cream mint

Chocolate Mint

Add a few drops of mint extract and a few drops of green food coloring (optional) to the cooked custard base before freezing.  When your ice cream is made, mix in a cup of chopped dark chocolate, put into a container, and store in your freezer. [Jane Grok note: I strongly advise against using any artificial food colorings, as they are all toxic & damaging to humans.]
divider

ice cream choc

Double Chocolate

Add 2 tablespoons of cocoa to the ingredients when you make your custard base.  Follow the directions above.  When your ice cream is made, mix in a cup of chopped dark chocolate, put into a container, and store in your freezer.
divider

ice cream maple

Maple Walnut

 Use maple syrup as your sweetener and add a tablespoon of maple extract to your custard base.  Follow the directions for Pralines and Cream, but use chopped walnuts instead of pecans.
divider

Chocolate Sundae

choc ice cream

One of the best ways to serve your french vanilla ice cream is with chocolate. Melt some dark chocolate in the microwave and pour this over your ice cream.  This will form a hard coating like the kind you get on Dairy Queen dipped cones, but much tastier.

This is, of course, incredibly rich, and not the sort of thing you want to eat more than a couple of times a year.  But when you really want to indulge, it’s much, much better for you than anything you can buy.

divider

ice cream straw

Basic Fruit Ice cream

3 cups of chopped fresh fruit
3 1/4 cups of heavy cream or 2 – 14 oz cans of coconut milk
1/2 cup of maple syrup, honey or coconut sugar (more or less to taste)
1 teaspoon of vanilla

Put all the ingredients into your blender or processor and process until pureed.  Taste to make sure the sweetness is right, then pour the mixture into your ice cream machine and freeze according to the instructions.

The variations on this are endless.

divider

Peach Melba

peach-melba-vanilla-ice-cream3
Once you have peach ice cream in your freezer,  you are just a few steps away from having a great summer dessert – Peach Melba.  To make this – slice a peach, top with peach ice cream, and then top that with a raspberry puree which you can make by processing a cup of raspberries in your blender.
divider
divider
blogger-image-279482371

Coconut Pistachio & Vanilla Ice Cream

 Ingredients
– 400 ml(about 1 3/4 cup) coconut milk
– 1 vanilla pod
– 2 egg yolks
– 1-2 tbsp honey
– 1 tbsp colza oil
– a pinch of salt
– 4-5 tbsp or 25 g of pistachio nuts (shelled and unsalted)As in my previous recipes, I reduced the coconut milk to half the volume by simmering it for approximately 1 1/2 hour with the vanilla seeds and the vanilla pod.

Add the salt, honey, egg yolks, colza oil and give it a good whisk. Now you have a fat and smooth mixture that should make a very tasty ice cream! Let the mixture cool in the fridge for a couple of hours.

Chop the pistachios in a mixer and roast them in a dry frying pan. Be careful not to burn them.

Run the ice cream mixture in the ice cream maker and add the pistachios halfway through.

Serve with a bunch of pistachios and enjoy!

divider
divider
icecreammaybe

Easiest Paleo “Ice Cream”

A 3 ingredient ice cream. You won’t know what hit ya! Anyone can make this and it’s a pretty darn good (and cheap!) switch-a-roo for store bought coconut ice cream or the likes.

Ingredients

  • 3 bananas*
  • 1/2 c coconut milk
  • 1 t vanilla extract

Method

Remove the peels from the bananas and discard. Place the bananas in plastic wrap and stick in the freezer for at least 5 hours. Once they’re hard all the way through, you’re ready to start making the “ice cream.”

Take out your food processor and toss in the frozen bananas, coconut milk and vanilla extract. Blend until everything is smooth. Done!

Either eat immediately or stick it in a covered dish and freeze it. Take the ice cream out of the freezer about 20 minutes before you’re ready to eat. It can get pretty hard in the freezer.

Thanks to: http://www.health-bent.com/treats/easiest-paleo-ice-cream

divider
divider

IMG_7279

Chocolate Coconut Ice Cream

Recipe Source: A Couple Cooks (adapted)
What You Need

14-ounce can full-fat coconut milk (refrigerate before using if possible–I didn’t do this and it was fine)
14-ounce can light coconut milk (I actually just used 2 cans of full fat coconut milk and my ice cream was super creamy!)
½ cup honey
⅔ cup cocoa powder
¼ teaspoon cinnamon (I omitted this as I wanted plain chocolate ice cream, but I think I’m definitely going to add it next time!)
Pinch kosher salt

What To Do
  1. In a medium bowl, whisk together 2 cans coconut milk and ½ cup honey. Whisk in ⅓ cup cocoa powder until it is fully integrated (it will take about one minute to mix in). Then mix in the remaining ⅓. Add ¼ teaspoon cinnamon and a pinch of kosher salt.
  2. Freeze the mixture in an ice cream maker (it helps if the mixture is cold before freezing; as noted above, we keep cans of coconut milk in the refrigerator so they are already cold). Or, make it without the machine(Jane’s note: I didn’t chill my mixture before and it was fine–I did mix it in my ice cream maker for about 20 minutes until it was the consistency of soft serve)
  3. You can eat the ice cream right away for a soft serve texture, or freeze it for about 2 hours for a harder texture. (I froze mine for a few hours and it firmed up but retained a really fluffy texture!) Enjoy!

Thanks to: http://inthepinkandgreen.blogspot.com/2013/02/paleo-chocolate-ice-cream.html

divider

divider

Slightly-Sweet-Salty-Frozen-Custard-from-PaleoParents

Slightly Sweet & Salty Frozen Custard also known as “Healthiest Ice Cream EVER”

Ingredients for Frozen Custard

1 medium butternut squash (will need 2 cups cooked)
1/2 T salt
a few tablespoons coconut oil

13.5 oz can full fat coconut milk
2 pastured egg yolks
1 T vanilla
1 t cardamom extract (if you don’t have it, use almond extract)
1 t ground cinnamon

Instructions

  1. Roast your butternut squash, using the coconut oil and salt. Usually we use the Elana method; however, for this recipe – to increase the caramelization of the natural sugars of the squash – we recommend cubing your squash into 1″ pieces, lathering it in coconut oil, tossing with salt and roasting it at high heat until soft, brown, bubbly and delicious.
  2. Scoop from inside skin if you didn’t separate the flesh already. Then, let your roasted squash cool. Listen. Patience, young grasshopper. We actually let ours cool overnight – but it will be ready when the squash meat is cold. It will stick to your ice cream maker and ruin the whole batch if you try to put warm anything in there!
  3. Combine 2 packed cups of the now cold roasted squash (should have some moisture) and the remaining ingredients until smooth (we suggest a food processor to get it super smooth, but use whatever you have).
  4. Put the mixture in an ice cream maker and watch for it to stiffen – ours took about 7 minutes.
  5. Freeze ice cream to firm up, 3-5 hours is usually ideal. If it stays in longer, simply let it sit at room temperature for about 15 minutes prior to serving to “soften” it up.
  6. Top with Sweet & Salty Sugarless Snack Mix (below). This is really kind of a must – skip the almonds if you can’t do nuts – but you have to have the salty crunch to fully appreciate the creamy ice cream.

Sweet & Salty Sugarless Snack Mix
this recipe is inspired by one of our favorite recipes of all time, Caramelized Coconut Chips by The Clothes Make the Girl as featured in Well Fed

Ingredients

1/4 C coconut chips
1/4 C almond slivers
1 t salt
1 t ground cinnamon
1/2 t ground nutmeg (fresh preferred)

Instructions

1. Combine coconut chips and almonds in a pan (clean stainless steel preferred) over medium high heat, stirring often, until the fragrance of the nuts and coconut come out and a light brown color develops.

2. Toss in a bowl with remaining ingredients.

3. Serve on top of ice cream or snack on it obsessively. Store in an air tight container for a LONG time, although best served fresh.

Thanks to: http://paleoparents.com/featured/the-healthiest-ice-cream-ever/

Cuisinart ICE-30BC Pure Indulgence 2-Quart Automatic Frozen Yogurt, Sorbet, and Ice Cream Maker Cuisinart ICE-21 Frozen Yogurt, Ice Cream and Sorbet Maker, Redccoorgmilk


1 Comment

Coconut Almond Bark

Sugarfree-Coconut-Almond-Bark-3

Yield: 9×13 giant mass of coconut bark

Servings: 16

Ingredients

Directions

  1. Line a 9×13 cookie pan with parchment paper and set aside.
  2. heat 2 tsp coconut oil in a cast iron pan on medium heat. Add almond slivers and pecans. Reduce heat to medium-low and toast for 2-3 minutes, rotating frequently (about every 20 seconds) to prevent from burning. Remove from heat and sprinkle with Himalayan rock salt. Set aside.
  3. Melt the coconut butter with coconut oil in a double broiler or in a large metal bowl over top a saucepan filled with water to touch the bottom of the bowl.
  4. Add extracts, roasted pecans and almonds. Mix well.
  5. Drop onto prepared cookie sheet and spread the mixture into a thin layer.
  6. Press the shredded coconut onto the top.
  7. Place the cookie sheet in the fridge for 15 minutes or so. Remove and break into random pieces.

http://www.healthfulpursuit.com/2011/12/sugar-free-coconut-almond-bark/

Similar recipes:

http://www.unrefinedkitchen.com/2013/04/04/almond-butter-coconut-bark-coconut-almond-bark/

http://paleomagonline.com/almond-butter-bark/


2 Comments

Pina Colada Smoothie

PinaColadaSmoothie02

Prep time – 3 mins, Total time – 3 mins, Serves: 2

 Ingredients

  • 1 large Banana
  • ¾ cup canned Crushed Pineapple (or 1-1/4 cup frozen or fresh pineapple chunks)
  • 2 Tbsp Shredded Unsweetened Coconut
  • 1 cup Coconut Milk
  • 1-1/2 cups Ice
 Instructions
  1. Add all ingredients to a blender and blend until thick and smooth.
  2. Garnish with a pineapple slice or some more shredded coconut if you want to get all fancy.

Thanks to: http://www.ourpaleolife.com/2013/03/pina-colada-smoothie/


Leave a comment

50 Bodyweight Exercises – No gym, no problem!

Mountain-Climber_TextFinal

Full Body

inchworm

 

 

 

1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

3. Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off). 

4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

5. Stair Climb with Bicep Curl: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

mountain climber6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)

8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time tolift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

wall sit11. Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.

12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

13. Clock Lunge: Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

15. Lunge Jump: Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. pistol squat

18. Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.

19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

 

Chest & Back

pushup

 

 

 

25. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up: Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)

27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in aheadstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you — safety first!

29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds. reverse fly

30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

31. Superman: Want some superpowers?Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.

32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

 

 

 

 

 

Shoulders & Arms

triceps dip33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-UpJay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!

36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).

37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

 

 

Core

L Seat38. L Seat: Take a load off (well notexactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!

42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.

43. Crunch: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head,place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

segmental rotation44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the kneesfall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for  the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

48. Side PlankRoll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

49. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?


Leave a comment

Plants that clean the air in your home

9dbc43c8-fba4-4bd7-b9f6-58ab542cdbd5_09-house-plantPut a spider plant on a pedestal or in a hanging basket close to a sunlit window and you’ll benefit from fewer airborne formaldehyde and benzene molecules.

21f8193f-e36e-4930-9b42-ec6601d815aa_08-house-plantRed-Edged Dracaena – This plant will take care of gases released by xylene, trichloroethylene, and formaldehyde, which can be introduced by lacquers, varnishes, and sealers.

5bdab101-ffb0-4502-8976-76b88c30ae4b_06-house-plantGolden Pothos – Like many other vines, it tackles formaldehyde, but it also targets carbon monoxide and benzene. Place one in your mudroom or entryway, where car exhaust fumes – heavy in formaldehyde – are most likely to sneak indoors from the garage.

8ecdd3ed-9fa9-4a4e-b8f6-a8967153f6fb_04-house-plantBoston Fern – It works especially well in removing formaldehyde, which is found in some glues, as well as pressed wood products, including cabinetry, plywood paneling, and furniture. (Some studies also show it can remove toxic metals, such as mercury and arsenic, from soil.)

4ac24f35-f368-4bf5-a2d3-c1f43e17f47c_03-house-plantLady Palm – Targets ammonia, an enemy of the respiratory system and a major ingredient in cleaners, textiles, and dyes.

1c1011eb-cdc3-4b3d-b633-ecb696741f51_02-house-plantPeace Lily – Blooms year round and rids the air of the VOC benzene, a carcinogen found in paints, furniture wax, and polishes. It also sucks up acetone, which is emitted by electronics, adhesives, and certain cleaners.