Every wonder what to do about scraps of food and old leaves? Why not compost them in your backyard? Whether or not you've tried it before, here are some helpful tips to helping you better understand composting. Afterall, you can't just throw stuff in your backyard and assume you'll have excellent soil next time you check. You need to understand the process--the formula. Then it's a breeze.
-First find a location for your compost with enough sun to help dry it out.
-Then decide if you're going to build something for your compost to be in or not, or if you'll buy a composter.
-There are many options, but it shouldn't be too far from your house...for accessibility and wanting to take stuff there.
-Then have something to store your food scraps in the kitchen. (I just use a bucket in the cupboard under my kitchen sink, but make sure I unload it every few days, before it stinks anything up. You can also buy a specific container at some stores that have a filter thing in it to allow air, but keep down the smell.)
-Then make sure you're getting the right "ingredients," and a balance between food/grass and dried leaves/staw...that way the nitrogen levels are balanced (frequently people only put in produce leftovers, and not enough dried leaves, so the pile never balances.) Make sure your food pieces are cut up small so they're easier to breakdown in the pile.
Acceptable Not Acceptable
Grass clippings Meats
Leaves, weeds Bones
Manures Large branches
Coffee grounds Dairy products
Wood chips, Synthetic products
sawdust Plastics
Bark, stems, stalks Pet wastes
Garden
Fruits and vegetables
Here is some more information. How to compost video
The document is awesome! Must read if you're really interested. Composting 101 and troubleshooting chart
September 2, 2011
How to Start your Family Homestead (wherever you live)
I found this cool site that teaches average people how to live more sustainably wherever they are (city or suburb or rural): http://www.thehappyhomesteader.com/
It's fun. And it's just to get you started...or to know where to start. There are basics to how to start composting your vegetables, grass/leaves, and egg shells, etc. Or how to raise chickens, rabbits or goats (even o a little amt of land). Or how to grow your own vegetables and fruit trees, etc.
If you haven't thought about your family's "footprint" or about how to be more sustainable as a family, take a look at some of these options and see what else you could do....
It's fun. And it's just to get you started...or to know where to start. There are basics to how to start composting your vegetables, grass/leaves, and egg shells, etc. Or how to raise chickens, rabbits or goats (even o a little amt of land). Or how to grow your own vegetables and fruit trees, etc.
If you haven't thought about your family's "footprint" or about how to be more sustainable as a family, take a look at some of these options and see what else you could do....
August 2, 2011
Ladies' Goodreads: August
Michael Shaara
The Killer Angels (1974) is a historical novel by Michael Shaara that was awarded the Pulitzer Prize for Fiction in 1975. The book tells the story of four days of the Battle of Gettysburg in the American Civil War: June 30, 1863, as the troops of both the Union and the Confederacy move into battle around the town of Gettysburg, Pennsylvania, and July 1, July 2, and July 3, when the battle was fought. The story is character driven and told from the perspective of various protagonists. A film adaptation of the novel, titled Gettysburg, was released in 1993. Sometimes compared to The Red Badge of Courage.
*please leave a comment on your thoughts about this book
July 8, 2011
Top 10 House Plants - For Better Air Quality
Top 10 House Plants (according to NASA, Treehugger.com)
Ladies' GoodReads - July
Two options this month from Chantel's goodreads list--with a World War era theme (we nixed Catcher in the Rye).
1. The Book Thief by Markus Zusak
Set in Nazi Germany, it describes a young girl's (named Liesel Meminger) relationship with her foster parents, Hans and Rosa, and the other residents of their neighborhood, and a Jewish fist-fighter who hides in her home during the escalation of World War II. Published in 2005, it has won numerous awards and has been listed on the New York Times Children's Bestseller List for over 190 weeks
or the shorter read that also has a movie made of it if you get a chance to watch it...
2. The Boy in the Striped Pajamas by Johyn Boyne
A novel concerning the forbidden friendship that between two boys on opposite sides of a fence: an innocent and unaware eight-year-old German boy and a Jewish concentration camp prisoner.
1. The Book Thief by Markus Zusak
Set in Nazi Germany, it describes a young girl's (named Liesel Meminger) relationship with her foster parents, Hans and Rosa, and the other residents of their neighborhood, and a Jewish fist-fighter who hides in her home during the escalation of World War II. Published in 2005, it has won numerous awards and has been listed on the New York Times Children's Bestseller List for over 190 weeks
or the shorter read that also has a movie made of it if you get a chance to watch it...
2. The Boy in the Striped Pajamas by Johyn Boyne
A novel concerning the forbidden friendship that between two boys on opposite sides of a fence: an innocent and unaware eight-year-old German boy and a Jewish concentration camp prisoner.
July 5, 2011
Ladies' GoodReads - June
The Prize Winner of Defiance, Ohio
Terry RyanAn inspirational true story of an enterprising mother of ten who kept poverty at bay with wit, poetry, and perfect prose during the "contest era" of the fifties and sixties.
Frugal Ways to Use Ice Cube Trays
Do you have a stack of ice cube trays sitting unused in a cabinet or drawer? Then, put them back to work with these clever ideas:
1. Store Baby Food
Homemade baby food is great for baby, and easy to store when you freeze it in an ice cube tray. Fill each compartment to the top with your pureed blends, and freeze. Then, take out the desired number of cubes at mealtime. Not sure how much baby should eat? Here's an easy guide:4-6 months = 2 cubes
6-9 months = 4 cubes
9-12 months= 6 cubes
Note: These numbers are estimates based on store-bought food sizes. Always consult your doctor to determine how much your baby should be eating.
2. Freeze Spices
Do you grow your own spices? Then, freeze some for use during the winter months. Fill the compartments of an ice cube tray with your spices and just a bit of water. Then, thaw a cube any time you need to season a dish.Note: If you'll be using your spices in a heated dish, there's no need to thaw. Just drop your cube directly into the pan, and proceed with your recipe.
3. Freeze Leftover Eggs
Have a recipe that calls for egg yolks? Don't ditch those egg whites! Freeze them instead. They can be stored in an ice cube tray, and thawed when needed.4. Make Popsicles
You don't need a fancy popsicle mold to make your own popsicles. Just fill an ice cube tray with juice, pudding or mashed fruit. Then, cover with foil, and poke a popsicle stick through the foil and into each compartment. Here are two great popsicle recipes that you can try:Strawberry Popsicles
Jello Popsicles
5. Freeze Leftover Stock/Sauces or Pureed Fruit/Veggies for Baking
Have a bit of soup stock, tomato juice or sauce leftover after you've prepared a meal? Want to have homemade sauces easy to prepare (Pesto is perfect to throw in some cooked noodles or thaw and put on bread for a more glorified grilled cheese sandwich)? What about wanting to use pureed fruit or veggies in your recipes? (Especially if trying to get your kid to eat more veggies...you can hide them in anything or use a variety of them as a fat replacement in baked goods. Try Deceptively Delicious, by Jessica Seinfeld.)Ice cube trays are the perfect way to store it. Just fill a tray with your leftovers, and freeze. Then, transfer the cubes to a freezer bag once they're completely frozen.
How much liquid does a cube hold? One ice cube is generally the equivalent of one ounce or two Tablespoons. Here are some conversions to help you determine how many cubes you'll need to use in a recipe:
2 cubes = 1/4 cup
4 cubes = 1/2 cup
6 cubes = 3/4 cup
8 cubes =1 cup
6. Use as a Candy Mold
Want your homemade chocolates to look professionally made? Then, use an ice cube tray as a candy mold, and all of your confections will be uniform in size.
7. Use as a Soap Mold
Designate an ice cube tray for craft use, and create melt-and-pour soaps that are the perfect size for a guest bathroom or gift giving.June 14, 2011
Make Your Own Nautral Sunscreen
Of course, you need sunlight to keep yourself healthy. Most people need around ten minutes a day and your body self-regulates it's vitamin D production, so once you have enough, your body stops making it until you need more. In most conditions, of course, you won't burn in only ten minutes of exposure. It's the rest of the time that's the issue.
- Light, breezy shirts or blouses, longer “knee” shorts, or loose coverlets can go a long ways towards keeping the sun off your skin.
- Wide-brimmed hat is best—one that provides as much shade as possible for your face and neck.
- Sunglasses can shade your eyes from harmful sunlight too.
- Suncreen
Of the two above problem ingredients, parabens are by far the worst, so at the very least, a paraben-free sunscreen is preferred. Those aren't too hard to find, even at big box stores. In the healthy living section of most stores, however, you'll find much better alternatives.
That section (or a health food store itself) will probably have sunscreens that are labeled “biodegradable.” They'll likely have “natural” or other descriptions on the label (never “organic,” as that's a word controlled by the FDA). There are a handful of popular brands of natural sunscreens off-the-shelf.
Zinc oxide (primary ingredient, but do not inhale it! The powder is extremely strong).
Any lotion (aloe vera gel from a plant is preferred).
Your pharmacy, health food store, or even just the vitamin shelf will have zinc oxide in powdered or undiluted pill form. Powdered is preferred, but if you get the pills, you can use a mortar and pestle or a blender to crush them to powder.
Mix the powder and lotion until a somewhat jellied paste is formed. Dilute to taste and spread as you would lotion or sunscreen. Or you can make your own lotion with the zinc oxide in it. (see chart below for % of zinc to add to total lotion amount. And try the recipes below.)
EXAMPLE (for super basic lotion)
1/2 c. olive or avocado oil (or jojoba, almond, etc.)
1/4 c beeswax (try getting at a farmer's market or health store)
1/4 c coconut oil
Simple Solutions For Avoiding Sunburn
- Stay out of the sun between 11-3 o'clock.- Light, breezy shirts or blouses, longer “knee” shorts, or loose coverlets can go a long ways towards keeping the sun off your skin.
- Wide-brimmed hat is best—one that provides as much shade as possible for your face and neck.
- Sunglasses can shade your eyes from harmful sunlight too.
- Suncreen
Sunscreen Options
The normal sunscreens you see on the store shelf might work really well, but most off-the-shelf sunscreens that aren't natural contain parabens, which are estrogen-mimicking and endocrine-disrupting substances. Others contain nano-particles of zinc and/or titanium as their active ingredient, which are readily absorbed by your skin and are highly reactive (absorbent) of other substances. Neither of those is a good thing, so the natural alternatives are definitely the way to go.Of the two above problem ingredients, parabens are by far the worst, so at the very least, a paraben-free sunscreen is preferred. Those aren't too hard to find, even at big box stores. In the healthy living section of most stores, however, you'll find much better alternatives.
That section (or a health food store itself) will probably have sunscreens that are labeled “biodegradable.” They'll likely have “natural” or other descriptions on the label (never “organic,” as that's a word controlled by the FDA). There are a handful of popular brands of natural sunscreens off-the-shelf.
How to Make Your Own Sunscreen at Home
If you'd like to try making your own, it's actually a lot easier than you think. You need two ingredients:Zinc oxide (primary ingredient, but do not inhale it! The powder is extremely strong).
Any lotion (aloe vera gel from a plant is preferred).
Your pharmacy, health food store, or even just the vitamin shelf will have zinc oxide in powdered or undiluted pill form. Powdered is preferred, but if you get the pills, you can use a mortar and pestle or a blender to crush them to powder.
Mix the powder and lotion until a somewhat jellied paste is formed. Dilute to taste and spread as you would lotion or sunscreen. Or you can make your own lotion with the zinc oxide in it. (see chart below for % of zinc to add to total lotion amount. And try the recipes below.)
Sunscreen; SPF | Low | Moderate | High | Ultra High |
| 5 % | 10 % | 15 % | 25 % | |
| 3 % | 7.5 % | 12 % | 20 % |
EXAMPLE (for super basic lotion)
1/2 c. olive or avocado oil (or jojoba, almond, etc.)
1/4 c beeswax (try getting at a farmer's market or health store)
1/4 c coconut oil
2 T zinc oxid
few drops essential oils (optional: frankincense for inflammation and bug repellant qualities or lavender for overall properties and nice smell)
1. Slowly heat olive and coconut oils on low heat as you do not want the oil to boil at any point.
2. Grate beeswax and add to the oil (keep on a low heat until it gently melts the wax).
3. Once the wax has completely melted, remove the mixture from the heat and immediately drop in two tablespoonfuls of the zinc oxide (and essential oils if desired).
few drops essential oils (optional: frankincense for inflammation and bug repellant qualities or lavender for overall properties and nice smell)
1. Slowly heat olive and coconut oils on low heat as you do not want the oil to boil at any point.
2. Grate beeswax and add to the oil (keep on a low heat until it gently melts the wax).
3. Once the wax has completely melted, remove the mixture from the heat and immediately drop in two tablespoonfuls of the zinc oxide (and essential oils if desired).
4. Pour the mixture into an airtight container. Should last the whole year.
Original recipe from wellnessmama.com
Natural Bug Repellents- Make Your Own
Mosquito Attractants
Use this list of items and activities that attract mosquitoes as a list of things to avoid or that can be used as bait to lure mosquitoes away from you. - Dark Clothing Many mosquitoes use vision to locate hosts from a distance. Dark clothes and foliage are initial attractants.
- Carbon Dioxide You give off more carbon dioxide when you are hot or have been exercising. A burning candle or other fire is another source of carbon dioxide.
- Lactic Acid You release more lactic acid when you have been exercising or after eating certain foods (e.g., salty foods, high-potassium foods).
- Floral or Fruity Fragrances In addition to perfumes, hair products, and scented sunscreens, watch for the subtle floral fragrance from fabric softeners and dryer sheets.
- Skin Temperature The exact temperature depends on the type of mosquito. Many mosquitoes are attracted to the slightly cooler temperatures of the extremities.
- Moisture Mosquitoes are attracted by perspiration because of the chemicals it contains and also because it increases the humidity around your body. Even small amounts of water (e.g., moist plants or mud puddles) will draw mosquitoes. Standing water also allows mosquitoes to reproduce.
Things that Lower Repellent Effectiveness
- Many Sunscreens
- Dilution from Rain, Perspiration, or Swimming
- Absorption into the Skin
- Evaporation from Wind or High Temperatures
Natural Repellents
It's very easy to make your own natural mosquito repellent. These natural products will effectively repel mosquitoes, but they require more frequent reapplication (at least every 2 hours) and higher concentrations than DEET. Because of the differences between types of mosquitoes, products that contain multiple repellents tend to be more effective than those containing a single ingredient. As you can see, natural repellents tend to be volatile plant oils.
- Citronella Oil
- Lemon Eucalyptus Oil
- Cinnamon Oil
- Castor Oil
- Rosemary Oil
- Lemongrass Oil
- Cedar Oil
- Peppermint Oil
- Clove Oil
- Geranium Oil
- Possibly Oils from Verbena, Pennyroyal, Lavender, Pine, Cajeput, Basil, Thyme, Allspice, Soybean, and Garlic
*from about.com
Other Bug Repellent Essential Oils
Caution: Pregnant women should consult with their doctors before using.
List By Bugs
Ticks: Rose Geranium (first choice), Other: Palmerosa, bay, eucalyptus, European pennyroyal, lavender, tickweed (American pennyroyal)
Blackflies: Sassafras, lavender, eucalyptus, pennyroyal, cedar, lemon balm (citronella), peppermint
Head Lice: Tea tree, rosemary, lavender, eucalyptus, rose geranium
Fleas: Orange oil
Read more: http://www.care2.com/
List By Oils
* Lemongrass - Mosquitoes, chiggers, noseeums, gnats, fleas, and ticks
* Tea Tree Oil - Mosquitoes, chiggers, noseeums, gnats, fleas, horseflies, ticks
* Eucalyptus - Mosquitoes, chiggers, noseeums, gnats, ticks
* Lavender - Ticks, Chiggers, ants
* Spearmint and Peppermint - Ants, roaches, chiggers, fleas, gnats, and spiders
* Catnip - Highly touted as being MORE effective than DEET and a good general natural insect repellent.
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How to Make Repellent for the Body
Use a clean spray bottle (not used with chemicals) for this repellant solution. If you are making large amounts of mosquito repellent, a good rule of thumb is to mix the repellent so it's 5-10% essential oil, so mix 1 part essential oil with 10-20 parts carrier oil. For a smaller batch use: (should last about 6 months)
+10-25 drops (total) of essential oils
+ 2 tablespoons of a carrier oil (olive oil, sunflower oil, almond, avocado oil, etc.)
EXAMPLE
* 2 oz. of a carrier oil
* 1/4 teas. Catnip/mint or citronella oil
* 1/8 teas. Eucalyptus oil
* 1/8 teas. Lavender oil
This will make a good broad spectrum natural insect repellent. You can, however, use any of the essential oils listed in step one for your own combination. Spray the oil directly onto your skin, or your hands, and rub in well. It is not recommended that this be applied around the mouth or eye
How to Make Repellent for the Home
You can take strips of cloth or paper or a sponge and soak with the following solution. (You can put a tiny piece of sponge that has been soaked in this solution in an old altoid tin and then open and place on the picnic table for the evening. Will need to replenish it for next use though.)
* 5 drops each of Lavender oil and Citronella oil, or
* 5 drops each of Peppermint and Eucalyptus oil
Hang these strips near windows and doors where the mosquitoes and other insects enter your home. It is not necessary to dilute the oils, if you are not putting them on your skin.
For ants, rub spearmint and cinnamon oil on the counters, and put cedar chips that have been soak in those oils at entry points on the floor in your home.
Read more: How to Make a Natural Insect Repellant with Essential Oils | eHow.com http://www.ehow.com/how_
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As a side note, you can try this recipe if you have these herbs in your garden. Supposedly its what thieves in the forest would wear to protect themselves from the black plague....
Vinegar of the Four Thieves Insect Repellent Ingredients:
+ 1 32 ounce bottle of Apple Cider Vinegar+ 2 TBSP each of dried Sage, Rosemary, Lavender, Thyme and Mint (or play around with other herbs mentioned above)
+ At least quart size glass jar with airtight lid
Put the vinegar and dried herbs into large glass jar.
Seal tightly and store on counter or place you will see it daily. Shake well each day for 2-3 weeks.
After 2-3 weeks, strain the herbs out and store in spray bottles or tincture bottles, preferably in fridge.
To use on skin, dilute to half with water in a spray bottle and use as needed.
Use whenever you need serious bug control!
[Note: This mixture is very strong and has antiviral and antibacterial properties. It can also be used as a tincture for any illness. For adults, dose is 1 TBSP in water several times a day,for kids over 2, dose is 1 tsp in water several times a day.]
*from www.wellnessmama.com
June 10, 2011
Support Local Energy Projects
Paul and I attended a "Green" Fair in SLC last month and heard about BlueSky, through Rocky Mountain Power. Here's the jist of it....
How does Blue Sky work?
- You buy wind energy in 100 kilowatt-hour (kwh) increments, called blocks, for just $1.95 more per block per month.
- Rocky Mountain Power buys renewable energy certificates on your behalf equal to your Blue SkySM purchase and helps develop small-scale renewable projects in the communities we serve.
- You can buy as many blocks as you'd like. Ten blocks per month covers about 100 percent of an average home's electricity use.
- Participation is voluntary. You can cancel your enrollment anytime.
-
Get additional information about Blue Sky resources
- Get more details in our frequently asked questions.
Real benefits now and for the future
Buying one 100-kwh block of Blue Sky each month for a year is as good for the environment as planting nearly 17 trees or not driving a car for 1,486 miles!*--
Needless to say I was a little reluctant at first, since it's more money and we don't get the benefits of the renewable energy for our home per say. But, by signing up, you...
- influence the future of energy production
- encourage the development of new renewable energy in our region, which benefits local economies
- preserve the environment and conserve resources for future generations
And no, I'm not affliated with them at all, nor getting anything in return for this. I just thought it'd be cool to help others learn how to support renewable energy sources.
Here's a link to enroll (if you have Rocky Mountain Power). Enroll now »
June 6, 2011
Greenreads: Animal, Vegetable, Miracle
By Barbara Kingsolver
This book is about a family that lives off local food for a year. That means no bananas from Mexico, etc. They move to some place in the East with a farm and grow a garden. IT's their experience and recipes included, and informative information on why they're eating local and about certain processes about how we get our food, local or not. (She's written the Poisonwood Bible book, but I didn't care for it...I felt she rambled and was way too openly commentative, and I lost interest.)
I learned about cheesemaking, more about canning my own tomatoes, raw milk, etc. It's very cool to hear about their struggles to get use to just eating what was available and to see that they were successful and it wasn't too hard if they made it their priority and were willing to give up certain foods for certain seasons.
I definitely had to skip some parts where she rattled off about food industry practices, which I can see where she's coming from, but sometimes she had a tendency to be a little harsh and punctuated in her statements. (which is enjoyable at times, but overkill at others) She writes very matter-of-fact, which I tend to appreciate, but sometimes don't need all her extra side thoughts.
So, I'd read it if you're at all interested in learning how to better live more locally and sustainably. I rate it 4 of 5 for greenreads.
GreenReads: Made From Scratch
by Jenna Woginrich
This book is written by a woman who is a typical 8-5 working woman from the city who's trying to live a more homemade life--not a country bumpkin who's grown up knowing how to do all this by-hand stuff. We can relate, no? Her premise is that we can all change the way we live, no matter where we are. "You can make better decisions every day; you can learn the skills for a more independent way of living. When you do, you'll start to feel more appreciation for those everyday tasks, because at the end of the day you're more in control of your life." She basically says that the point of this book is about self-sufficiency and being more RESPONSIBLE to everyday things we take for granted and have "become numb to" and get back to the real basics of where things come from--to gain a greater appreciation for getting dirty, working hard and slowing down. The author said it was starting her own "homestead" (at her rented place with a little garden) that made her life and work more meaningful.
"Living the way you want has nothing to do with how much land you have or how much you can afford to spend on a new house. It has to do with the way you choose to live every day and how content you are with what you have. "
First step: Go Local, buy less packaged goods, etc.
Education in realizing the process of how everything gets to you (stores, farms cargo, gas, plastic....lots of factors)
---
As I kept reading, I picked up interesting experiences she'd had trying to raise chickens and keep bees and such. She talked about buying second hand and learning to do things by hand, such as knit.
I felt as though it was a brief mention of a few experiences, but nothing super informational. She just gives you a look into her trying to become more self-reliant and homesteader-ish. So if you're new o this whole idea, it's a short read to open your eyes a little. Not more than that. However, she does list lots of resources for particular things she does....like books on raising chickens, etc.
I'd give it a 3 of 5.
June 1, 2011
Ladies' Goodreads - June
The Prize Winner of Defiance, Ohio
Terry RyanAn inspirational true story of an enterprising mother of ten who kept poverty at bay with wit, poetry, and perfect prose during the "contest era" of the fifties and sixties. Written by her daughter. And has been made into a delightful little movie.
May 11, 2011
Ladies' Goodreads - May
C.S. Lewis
Till We Have Faces: A Myth Retold is a 1956 novel by C. S. Lewis. It is a retelling of the Greek myth of Cupid and Psyche, which had haunted Lewis all his life,[1] and which is itself based on a chapter of The Golden Ass of Apuleius. The first part of the book is written from the perspective of Psyche's older sister Orual, and is constructed as a long-withheld accusation against the gods. Although the book is set in the fictional kingdom of Glome, Greece is often invoked to give the story a setting in time, as well as to allow for an interplay between the Hellenistic, rationalistic world-view and the powerful, 'irrational', and 'primitive' one. (from wikipedia)
May 5, 2011
4 Exercise Myths
Myth 1. Stretch First- Recent studies indicate that pre-event stretching can actually impair performance in sports requiring explosive power, like jumping or sprinting. While flexibility training helps maintain a full range of motion around joints — for optimal results, stretch after your workout.
Myth 2: Don’t let your knees go past your toes while doing a squat or lunge - in everyday activities such as climbing stairs, the knee and torso naturally move forward slightly in parallel with each other for balance — and to propel the body forward and upward. Restricting this movement when performing squats and lunges increases hip stress and could increase the load on your lower back.( for more info, Knee Movement & Proper Form During Lunge Exercises)
Myth 3: To burn fat, exercise at a lower intensity - Forget the “fat-burning zone” — just get out there and move. Your body burns both fat and carbohydrate calories to meet the demands of exercise. The proportion of fat or carbohydrate burned in a given workout depends on exercise intensity and duration, but when it comes to weight control, the type of calories burned with exercise doesn’t really matter. If you burn more calories than you consume, you’ll lose weight. If you don’t, you won’t.
Myth 4: Strength training will make you gain weight - If you’re concerned about preventing weight gain, strength training is actually something you should be doing. On average, adults who don’t engage in any strength training exercises lose about 4-6 lbs. of muscle tissue per decade, silently chipping away at their resting metabolic rates. Unless caloric intake is also reduced, fat weight tends to increase. Alternately, regular strength training on the major muscle groups at least twice a week helps prevent loss of muscle tissue, and can even help to restore it.
Myth 2: Don’t let your knees go past your toes while doing a squat or lunge - in everyday activities such as climbing stairs, the knee and torso naturally move forward slightly in parallel with each other for balance — and to propel the body forward and upward. Restricting this movement when performing squats and lunges increases hip stress and could increase the load on your lower back.( for more info, Knee Movement & Proper Form During Lunge Exercises)
Myth 3: To burn fat, exercise at a lower intensity - Forget the “fat-burning zone” — just get out there and move. Your body burns both fat and carbohydrate calories to meet the demands of exercise. The proportion of fat or carbohydrate burned in a given workout depends on exercise intensity and duration, but when it comes to weight control, the type of calories burned with exercise doesn’t really matter. If you burn more calories than you consume, you’ll lose weight. If you don’t, you won’t.
Myth 4: Strength training will make you gain weight - If you’re concerned about preventing weight gain, strength training is actually something you should be doing. On average, adults who don’t engage in any strength training exercises lose about 4-6 lbs. of muscle tissue per decade, silently chipping away at their resting metabolic rates. Unless caloric intake is also reduced, fat weight tends to increase. Alternately, regular strength training on the major muscle groups at least twice a week helps prevent loss of muscle tissue, and can even help to restore it.
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